The "Slingshot Training System" 8 week mass gain program. With weekly progress pics!
- Thread starter realworksuks
- Start date
Thanks Drex!
Well today I got my bodyfat tested again... not happy with the results either.
I gained a lot of fat around my abdomen
and jumped another % from 11.3 to 12.2%... I gained 2.4 pounds of lean mass and 2.1 pounds of fat over a two weeks period.... that's not an acceptable ratio for me so I have concluded to drop my calories by 500, I won't go over 3300 on training days and I won't go over 2800 on non training days. Hopefully this will make my fat gains less than half a pound every 2 weeks...
I was kind of testing something... I see some people can eat 4000-6000 calories and gain basically all lean mass, unfortunately I learned I am not one of those people, I gain fat easier.
So anyway, that's a new change of pace for me, I think I will reduce some of my red meat consumption in place of chicken and fish...
I am not OVERLY concerned about the fat gain because I plan to cut during the entire summer, I will be playing golf at least 4 times per week carrying my golf bag on my back, plus lifting and working a full time job AND a part time job, so it would be tough to GAIN weight in those types of conditions, I would have to carry food with me everywhere... ha.
Well today I got my bodyfat tested again... not happy with the results either.
I gained a lot of fat around my abdomen
and jumped another % from 11.3 to 12.2%... I gained 2.4 pounds of lean mass and 2.1 pounds of fat over a two weeks period.... that's not an acceptable ratio for me so I have concluded to drop my calories by 500, I won't go over 3300 on training days and I won't go over 2800 on non training days. Hopefully this will make my fat gains less than half a pound every 2 weeks...I was kind of testing something... I see some people can eat 4000-6000 calories and gain basically all lean mass, unfortunately I learned I am not one of those people, I gain fat easier.
So anyway, that's a new change of pace for me, I think I will reduce some of my red meat consumption in place of chicken and fish...
I am not OVERLY concerned about the fat gain because I plan to cut during the entire summer, I will be playing golf at least 4 times per week carrying my golf bag on my back, plus lifting and working a full time job AND a part time job, so it would be tough to GAIN weight in those types of conditions, I would have to carry food with me everywhere... ha.
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Start of Week 3 of the blast phase
Chest day:
For some reason I wasn't as pumped up and ready to go as most sessions... I made the most of it, though, and improved on all of my lifts.
Bench Press:
185 X 10
205 X 5 (Heavy set, last rep assisted slightly)
185 X 8
185 X 7
165 X 11
DB pec fly's
35's X 8
35 X 8
35 X 4 30 X 4
30 X 10
25 X 13
Standing Calf Raises on the Smithmachine
245 X 10
245 X 10
295 X 8 (heavy set)
255 X 8
255 X 12 (pretty junky reps after rep 8, sloppy)
Seated Calf Raises:
160 X 10
165 X 10
165 X 10
170 X 10
170 X 15
Thoughts: I increased my bench press by 5 pounds for every set and increased the reps for most sets... I can't wait to try 190 for 3 sets in the 8-10 rep range.... I can do it. And also upping my heavy set to 210... gonna be sweet.
I increased the pec fly's by 5 pounds but had to drop the reps by 2 because of that... next time I think I will just add more eccentric time and try to get a couple more reps... don't think I am ready to start using 40's for fly's.
I increased the calf raises by 10 pounds and then 20, went fine.
And the seated calf raises I increased by 10 pounds.
I am ready to lift some heavy ass deadlifts tommorrow!
Chest day:
For some reason I wasn't as pumped up and ready to go as most sessions... I made the most of it, though, and improved on all of my lifts.
Bench Press:
185 X 10
205 X 5 (Heavy set, last rep assisted slightly)
185 X 8
185 X 7
165 X 11
DB pec fly's
35's X 8
35 X 8
35 X 4 30 X 4
30 X 10
25 X 13
Standing Calf Raises on the Smithmachine
245 X 10
245 X 10
295 X 8 (heavy set)
255 X 8
255 X 12 (pretty junky reps after rep 8, sloppy)
Seated Calf Raises:
160 X 10
165 X 10
165 X 10
170 X 10
170 X 15
Thoughts: I increased my bench press by 5 pounds for every set and increased the reps for most sets... I can't wait to try 190 for 3 sets in the 8-10 rep range.... I can do it. And also upping my heavy set to 210... gonna be sweet.
I increased the pec fly's by 5 pounds but had to drop the reps by 2 because of that... next time I think I will just add more eccentric time and try to get a couple more reps... don't think I am ready to start using 40's for fly's.
I increased the calf raises by 10 pounds and then 20, went fine.
And the seated calf raises I increased by 10 pounds.
I am ready to lift some heavy ass deadlifts tommorrow!
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nice workouts man i like your bench <3 lol
Thanks PB, yeah, bench is the lift I am the most proud of.
Back today..... phew, toughest day of the week!
Deadlifts
200 X 10
250 X 4 (phew, this was freaking TOUGH!)
205 X 10
Wow, after this deadlift session it hurt to even bend over, is this normal???
Medium Grip Weighted Pullups
belt + 5 X 10
15 X 6
7.5 X 8
7.5 X 8
bodyweight X 12
Damn...
Bent Arm Pullovers
25 X 7 (meh, too heavy, form was sloppy)
20 X 10
22.5 X 10
22.5 X 10
22.5 X 10
Phew, triceps and chest were fried after this.
Barbell bent over rows:
75 X 10
95 X 8
115 X 6
95 X 12
I fixed my form on this and lowered the weight, felt it a lot more this time. Bent way over instead of just partly, had some help.
Seated Rowing
160 X 10
170 X 8
150 X 10
100 X 15
Form was sloppy on the first 3 sets on the last 4 reps or so, figured I would drop the weight to 100 and just do very slow concentrated reps at the end.
Bicep Curls
25 X 12
Tricep extensions 25 X 12
Ab work
just did crunches, bicycle kicks, kick ups, planks, and a few others until fatigue.
Just figured I'd get a bit of arm work in at the end because they were already really worked, figured I would tear up the muscle fibers completely while they were already worked.
Great workout, tore up my shins doing the deadlifts... feels awesome doing the weighted pullups.
Back today..... phew, toughest day of the week!
Deadlifts
200 X 10
250 X 4 (phew, this was freaking TOUGH!)
205 X 10
Wow, after this deadlift session it hurt to even bend over, is this normal???
Medium Grip Weighted Pullups
belt + 5 X 10
15 X 6
7.5 X 8
7.5 X 8
bodyweight X 12
Damn...
Bent Arm Pullovers
25 X 7 (meh, too heavy, form was sloppy)
20 X 10
22.5 X 10
22.5 X 10
22.5 X 10
Phew, triceps and chest were fried after this.
Barbell bent over rows:
75 X 10
95 X 8
115 X 6
95 X 12
I fixed my form on this and lowered the weight, felt it a lot more this time. Bent way over instead of just partly, had some help.
Seated Rowing
160 X 10
170 X 8
150 X 10
100 X 15
Form was sloppy on the first 3 sets on the last 4 reps or so, figured I would drop the weight to 100 and just do very slow concentrated reps at the end.
Bicep Curls
25 X 12
Tricep extensions 25 X 12
Ab work
just did crunches, bicycle kicks, kick ups, planks, and a few others until fatigue.
Just figured I'd get a bit of arm work in at the end because they were already really worked, figured I would tear up the muscle fibers completely while they were already worked.
Great workout, tore up my shins doing the deadlifts... feels awesome doing the weighted pullups.
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nice deadlifts man and also good pullups!
as for whether or not its normal to hurt to bend over after deadlifts:
depends on where it hurts and what kind of a "hurt" it is.
i would defenetly say there shouldnt be much pain besides exhaustion or maybe a little bit of tightness. in MY experiance, the only time i "hurt" during deadlifts is when i injured myself for a long time.
if its hurting in your lower back to bend over i would say be careful and as long as your form is good it shouldnt be a problem unless you have some underlying problem in the past....be careful
i really dont want you to get injured bro
as for whether or not its normal to hurt to bend over after deadlifts:
depends on where it hurts and what kind of a "hurt" it is.
i would defenetly say there shouldnt be much pain besides exhaustion or maybe a little bit of tightness. in MY experiance, the only time i "hurt" during deadlifts is when i injured myself for a long time.
if its hurting in your lower back to bend over i would say be careful and as long as your form is good it shouldnt be a problem unless you have some underlying problem in the past....be careful
i really dont want you to get injured bro
thanks..
Yeah, it just destroys my back.
When I was done with my last 3 sets of deadlifts I deadlifted 135 back up to the rack and holy crap, that was one of the toughest reps of all..!
It hurts right in the lower back, it puts enormous stress on my lower back, it's not really the hurt you feel from a huge pump, it feels like my back was snapped in half. It's basically gone after 10 minutes of rest tho..
It especially hurt like when I am bending over to strip the weights off the bar.
Shoulder day today, I didn't take the NO Shotgun today because shoulder days is always the easiest, I really didn't notice much difference in my workout...
Seated DB Shoulder Press:
50 X 8
55 X 5
50 X 6
45 X 10 (1 less rep than last time)
35 X 12 (2 less reps from last time)
I think the reason I couldn't pump out as many reps is because my last workout the angle wasn't quite 90 degrees on the bench. there isn't a slot to set it to 90 degrees but I just set it past the slot so the slots just set on the selector.... ehhh I realize you probably have no clue what I am talking about so I will just say, I changed the angle to 90 degrees and it was harder cuz of that.
Side lateral Raises
20 X 9 (one more rep from last time)
20 X 9 (one more rep from last time)
20 X 9 (one more rep from last time)
20 X 9 (4 more reps from last time)
15 X 20 (3 more reps from last time)
Rear Delt Machine
55 X 10 (2 more reps from last time)
55 X 10 (2 more reps)
55 X 10 (2 more reps)
Form was good on this too... will try 60 next time.
Shrugs
80 X 15 (2 counts at top of shrug)
80 X 15 (2 counts at top of shrug)
80 X 14 (2 counts at top of shrug) sweaty hands, grip slipped
80 X 15 Calus busted open and my grip really suffered because of it, couldn't count to to at top of this set.
80 X 15 (counted to 2 at top of shrug again... hurt like hell tho)
That was my shoulder workout... I also did some additional leg work because those are my main priority.
Leg Press
160 X 12
175 X 12
190 X 10
190 X 10
Leg Curls
110 X 12
115 X 12
120 X 12
It was a pretty good workout, shoulder day is always the easiest day of the week...
Seated DB Shoulder Press:
50 X 8
55 X 5
50 X 6
45 X 10 (1 less rep than last time)
35 X 12 (2 less reps from last time)
I think the reason I couldn't pump out as many reps is because my last workout the angle wasn't quite 90 degrees on the bench. there isn't a slot to set it to 90 degrees but I just set it past the slot so the slots just set on the selector.... ehhh I realize you probably have no clue what I am talking about so I will just say, I changed the angle to 90 degrees and it was harder cuz of that.
Side lateral Raises
20 X 9 (one more rep from last time)
20 X 9 (one more rep from last time)
20 X 9 (one more rep from last time)
20 X 9 (4 more reps from last time)
15 X 20 (3 more reps from last time)
Rear Delt Machine
55 X 10 (2 more reps from last time)
55 X 10 (2 more reps)
55 X 10 (2 more reps)
Form was good on this too... will try 60 next time.
Shrugs
80 X 15 (2 counts at top of shrug)
80 X 15 (2 counts at top of shrug)
80 X 14 (2 counts at top of shrug) sweaty hands, grip slipped
80 X 15 Calus busted open and my grip really suffered because of it, couldn't count to to at top of this set.
80 X 15 (counted to 2 at top of shrug again... hurt like hell tho)
That was my shoulder workout... I also did some additional leg work because those are my main priority.
Leg Press
160 X 12
175 X 12
190 X 10
190 X 10
Leg Curls
110 X 12
115 X 12
120 X 12
It was a pretty good workout, shoulder day is always the easiest day of the week...
hey great job bro i really enjoy watching your progress! keep it up mai brutha!
as for the deadlifts: video tape yourself doing your heavy set but if you feel your back arching/ any lumbar pain during the lift, stop.
have you just added deads into your routine?
as for the deadlifts: video tape yourself doing your heavy set but if you feel your back arching/ any lumbar pain during the lift, stop.
have you just added deads into your routine?
Thanks brah!
I was actually planning on videotaping myself doing a heavy deadlift this Friday. I don't actually feel the pain while doing the lift, it's only after a few sets when I bend over and my back rounds... like when stripping weights off the bar.
I didn't JUST add them in my routine... I have been doing them since about... September I'd guess?
It's just that only recently have I been really upping the weight. I use to only rep 155 or so, I didn't really realize I could lift as much as I could.
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hey rws, just read through your journal. Very interesting program, keep that sh!t up. I know how you feel about the whole wanting to cut early on issue. I bulked this winter and started getting scared so I cut, and now I find that I'm decently lean but not as much muscle as I wanted. I'm still cutting but hoping to find some program that allows my body to add muscle without any fat. Don't want to take your thunder though, nice work!
Yeah I know, I feel really uncomfortable anywhere over 10.5% bf or so.
I am concerned about my BF right now, but not extremely so.. just because I know I will be cutting for the majority of the summer.
I can't remember if I told my plans in my journal, but I am going to just cut for most or all of the summer. I am going to be playing golf after work at least 4 times per week and also lifting, biking, running, AND mowing lawns all day on Saturday (had the business for many years now), so it would be hard to bulk even if I wanted to with all that exercise...
So I will take advantage of it, get real lean, and then when the winter comes around I plan to bulk for pretty much all of it, maybe a small cut after Christmas, but pretty much a slow bulk the whole time.
EDIT: Speaking of cutting, that reminds me of keto. I really miss keto-bulking... I got to eat like 5500 calories and not gain hardly any fat at all. With carbs I eat 4,000 calories per day and gain a pound of fat a week... bah. The only problem with keto bulking is that it's hard to gain any muscle..!
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My workout for the day:
Getting up to go to the bathroom:
Bodyweight X 1
Bodyweight X 1
Bodyweight X 1
Bodyweight X 1
Bodyweight X 1
Bodyweight X 1
Bodyweight X 1
I will do some more sets later tonight too.
Getting up to go to the bathroom:
Bodyweight X 1
Bodyweight X 1
Bodyweight X 1
Bodyweight X 1
Bodyweight X 1
Bodyweight X 1
Bodyweight X 1
I will do some more sets later tonight too.
i bet your bladder is getting SWOLL!!!
good job. dont forget pwo nutrition and water. haha your a funny guy rws
-jon
Do you have the technique and form down? LOL.:yelrotflmao:
Best wishes to you, Young man
Chillen
I couldn't get a few of the reps that I got last session, and I had to drop the weight on some lifts... I am not sure why, maybe it was because there was no NO Shotgun? Who knows.
Here's the workout:
Incline DB Bicep Curls:
35 X 10
40 X 2 35 X 5
35 X 6
30 X 9
Preacher curls
27.5 X 6 (failed on 7)
25 X 8
25 X 8 (last 2 reps were very sloppy)
25 X 8 (last 2 reps were very sloppy again)
Standing DB hammer Curls:
35 X 10
35 X 9
35 X 6
Lying Tricep Press
twisty bar + 25's X 8
27.5 X 7 (hmph, bad form)
25 X 8
25 X 7
20 X 11 (really felt it here, perfect form)
Tricep Pressdown
125 X 10
125 X 10
125 X 10
125 X 10
95 X 10 (very slow, concentrated on squeezing the muscle)
In addition to that I wanted to get my deadlift form down so...
Deadlifts:
185 X 10 (or so)
255 X 3
205 X 7 (or so)
I recorded these so hopefully people can critique my form... I will post them here and also in the other thread I made about form checks.
185 (prep set for heavy weight):
255 (heavy set):
205 (final set):
It felt pretty good, didn't feel any aches in my spine when I was done...
other lifestyle factors, etc.
I bought a PS3 off of a friend today for $240, it is the 60 gb model and it came with 2 controllers, an expansion fan, and a few other accessories! I reserved GTA IV and am looking forward to it coming out on the 29th this month.
Here's the workout:
Incline DB Bicep Curls:
35 X 10
40 X 2 35 X 5
35 X 6
30 X 9
Preacher curls
27.5 X 6 (failed on 7)
25 X 8
25 X 8 (last 2 reps were very sloppy)
25 X 8 (last 2 reps were very sloppy again)
Standing DB hammer Curls:
35 X 10
35 X 9
35 X 6
Lying Tricep Press
twisty bar + 25's X 8
27.5 X 7 (hmph, bad form)
25 X 8
25 X 7
20 X 11 (really felt it here, perfect form)
Tricep Pressdown
125 X 10
125 X 10
125 X 10
125 X 10
95 X 10 (very slow, concentrated on squeezing the muscle)
In addition to that I wanted to get my deadlift form down so...
Deadlifts:
185 X 10 (or so)
255 X 3
205 X 7 (or so)
I recorded these so hopefully people can critique my form... I will post them here and also in the other thread I made about form checks.
185 (prep set for heavy weight):
255 (heavy set):
205 (final set):
It felt pretty good, didn't feel any aches in my spine when I was done...
other lifestyle factors, etc.
I bought a PS3 off of a friend today for $240, it is the 60 gb model and it came with 2 controllers, an expansion fan, and a few other accessories! I reserved GTA IV and am looking forward to it coming out on the 29th this month.
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Today was leg day, pretty much had the whole gym to myself...
Great workout, here it is:
Squats
140 X 9
165 X 6
145 X 8
145 X 8
145 X 7 (nearly failed on this rep.)
Stiff legged Deadlifts:
185 X 8
185 X 8
185 X 8
(not too tough..)
Leg extensions:
160 X 10
170 X 10
180 X 10
180 X 10
180 X 10
Lying Leg Curls:
70 X 10
70 X 10
70 X 10 (form was getting really sloppy)
60 X 10
60 X 10
Figured I would drop the weight on the last 2 sets and get some real good reps in, real smooth controlled movements.
Then I did an ab workout, crunches, planks, kickups, bicycle kicks etc. to fatigue
I upped the weight by 5 pounds on the squats and SL DL's, added 10 pds to the leg extensions.... always room for improvement baby!
Great workout, here it is:
Squats
140 X 9
165 X 6
145 X 8
145 X 8
145 X 7 (nearly failed on this rep.)
Stiff legged Deadlifts:
185 X 8
185 X 8
185 X 8
(not too tough..)
Leg extensions:
160 X 10
170 X 10
180 X 10
180 X 10
180 X 10
Lying Leg Curls:
70 X 10
70 X 10
70 X 10 (form was getting really sloppy)
60 X 10
60 X 10
Figured I would drop the weight on the last 2 sets and get some real good reps in, real smooth controlled movements.
Then I did an ab workout, crunches, planks, kickups, bicycle kicks etc. to fatigue
I upped the weight by 5 pounds on the squats and SL DL's, added 10 pds to the leg extensions.... always room for improvement baby!
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your first video of deadlifts: your form is great
second video: 1st lift was good, then you started letting your chest go down a bit and starting with your back a little too far under 45 degrees.
third video: same with second.
over all, pretty good; i wouldnt worry much. also, make sure not to yank at the bar when its on the ground with your arms(how i hurt my back); just secure your grip and pull with arms like steel cables just holding the weight.
second video: 1st lift was good, then you started letting your chest go down a bit and starting with your back a little too far under 45 degrees.
third video: same with second.
over all, pretty good; i wouldnt worry much. also, make sure not to yank at the bar when its on the ground with your arms(how i hurt my back); just secure your grip and pull with arms like steel cables just holding the weight.
Thanks PB.
How did you hurt yourself exactly? Is it because you used your shoulders to shrug the bar up? Or maybe used your arms somehow?
I had a slight lat injury from deadlifts as well, it only took a week or so to recover though fortunately.
Well, today is just an off day. I woke up at 172 pounds this morning! I was pretty surprised. I dropped my calories to 3300-3600 and I lost weight since then (was at 175). Almost 100% sure it's just water, but kind of surprising.
How did you hurt yourself exactly? Is it because you used your shoulders to shrug the bar up? Or maybe used your arms somehow?
I had a slight lat injury from deadlifts as well, it only took a week or so to recover though fortunately.
Well, today is just an off day. I woke up at 172 pounds this morning! I was pretty surprised. I dropped my calories to 3300-3600 and I lost weight since then (was at 175). Almost 100% sure it's just water, but kind of surprising.
i was pulling for a PR and after 4 sets of heavy deads i was tired as fudge! i was pulling hard and thinking only about victory in my pulls. so my form fell apart(things fall apart).
i was starting the pull without my elbows locked and just pushing down with my legs. instead, i was yanking at the bar from the ground with back and legs. ouchi :]
i was starting the pull without my elbows locked and just pushing down with my legs. instead, i was yanking at the bar from the ground with back and legs. ouchi :]