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-   -   Clint Chapmans TRaining Blog (http://forum.illpumpyouup.com//showthread.php?t=11918)

c-heavyweight 10-23-2008 08:30 AM

Clint Chapmans TRaining Blog
 
Hey, i am new to STS and will hopefully see the desired results from STS. I am one of Ronnie's local trainees in town and all i can sya is "Ronnie is a great guy and i know that he has developed the right training system for me to gain. today is Oct. 23/08 and the first day of my STS training. I want to wish everyone else on STS the best of luck and the finest of gains.

c-heavyweight 10-23-2008 08:37 AM

about me before STS
 
i am 5'9" but a hard gaining ectomorphic. My wieght is only 161 pounds.
My BMI is 5.4% and here are my measurements as followed:

Neck: 15"
Shoulders: 49 1/2"
Chest: 45"
Arms: 16 2/8"
Waist: 29"
Legs: 22 3/4"
Calves: 15 1/4"

Still small, but STS and Mr. Ronnie are about to change all of that through brillant training.

c-heavyweight 10-23-2008 08:49 AM

Strength
 
My strengths are as followed:

Flat barbell bench Press: 275x6
Barbell Squat: 405x2
Deadlift: 405x3
Lat PUll Down: 195x2
Straight Barbell Curl: 135x6

After STS trainign well see if these increase!!

antihero 10-23-2008 09:11 AM

Welcome to the board. I'll be watching this, and as always, if you have any questions, feel free to ask.

c-heavyweight 10-23-2008 09:48 AM

thanks man, i'll be keeping in touch.

RoaringMad Mac 10-23-2008 09:50 AM

Is that you in the avatar????

JT-Turner 10-23-2008 10:07 AM

Clint what time do you work out? I think Iv'e seen you in Gold's-

JT

c-heavyweight 10-23-2008 11:54 AM

Yes, that is my avatar. Um, my schedule right is around 2 in the afternoon. for the past three weeks i was going in about 9 o'clock at night and lifting.

RickB 10-23-2008 01:04 PM

Welcome bro! It's good to have you here! :peaceV:

onetiredkris 10-23-2008 01:07 PM

welcome to ipyu cheavyweight!! good to see more people coming to ronnies online guild of sts

c-heavyweight 10-23-2008 03:20 PM

MAN!!!
 
This is great to have support in this sport/ art. Thanks for all of the support given and STS looks like it will be a blast. I just finished my first day in the gym on STS. It feels great! Changing my rep range and weight range(like Ronnie told me to do) feels good. Such a pump and so dense.

c-heavyweight 10-23-2008 03:29 PM

Sample 4 Day per week Slingshot Training System were each muscle is trained "once a week" using 3 exercises per major body part.


10-14 week training cycle in sequence for the 4 day per week training split. Muscle Definition and de-conditioning (the "anabolic prime") 2 weeks
Mass and Strength (the "anabolic blast") 8-12 weeks

There are 2 phases to each training cycle:

1. Prime: 2 weeks in duration, 2 high rep sets (12-15) per primary exercise and 1 set a piece for each of the two secondary exercises. (4 high rep sets per major body part) and during the prime you have the option of playing with new exercises on machines, etc, to renew your thirst for the basics.
2. Blast: 8-12 weeks in duration, 1-6 sets per exercise, (4-12 sets per major bodypart)


CARDIO FOR ANABOLIC PRIME:

Up to 5 days of cardio can be utilized to increase insulin/hormonal sensitivity and lose bodyfat. Cardio can be done after leg and back day since its low volume. Do not exceed a maximum time limit of 45 minutes per session.

CARDIO FOR ANABOLIC BLAST:

Only 1 to 2 aerobic sessions, if any, are best when blasting if at all possible. Cardio should be avoided on the days you train legs and back if you can.


SUPPLEMENTS: Fast acting over-the counter anabolics such Creatine and Leucine can be used during the blasting phase. Fast acting drugs such as Test Propionate, Trenbolone Acetate, Winstrol, D-bol, Anavar, etc can also be used during the blasting phase. Both fast acting over-the counter anabolics and fast acting drugs should be discontinued during the 2 week anabolic prime. Slow acting drugs like Test Enanthate, Deca and Equipoise can be ran as a base during the prime.

EXERCISES -Choose 1-2 key exercise and 2 secondary exercises for each major muscle group. In this sample we will concentrate on using only 3 exercises.

Warm up sets for a muscle group that is getting warmed up indirectly or up to 3 warm-up sets for a cold muscle group or areas that are prone to injury.
Warm up sets no included in samples! Insert your favorite exercise for each bodypart-including ones not listed in these samples-that works best for your biomechanical make-up. Both low and high rep sets are to be performed only with power-lifting movements during the blast. This means PREP SETS should only be utilized with power-lifting exercises. The split below is a mere sample so adjust the amount of sets/exercises needed that works best for your body type. Make up your own training split if desired. Each set other than warm-ups and prep sets are taken to good muscular failure!





WAIT AROUND 2 MINUTES BETWEEN SETS AND AROUND 3 MINUTES ON LEGS.
GO TO THE POINT YOU KNOW YOU CAN'T GET ANOHTER FULL REP THEN STOP AT THAT POINT. DO NOT GO UNTIL YOU FAIL ON A REP!


Sample of how you could reload and deload throughout this 8 week blast where each muscle group is trained once a week.

Week 1-12 sets
Week 2-12 sets
Week 3-8 sets
Week 4-12 sets
Week 5-12 sets
Week 6- 6 sets
Week 7-12 sets
Week 8-12 sets



Sample of how you could reload and deload throughout this 8 week blast training each major muscle group once a week using a 2-day- split. This makes reference to weekly training sets for each body part not work sets in each training session for each major body part.

Week 1-20 sets
Week 2-20 sets
Week 3-10 sets
Week 4-16 sets
Week 5-16 sets
Week 6-6 sets
Week 7-12 sets
Week 8-20 sets




During each phase you could organize your workouts as follows:

A.
Chest
Biceps
Forearms


B.
Calves
Legs
Abs

C.
OFF

D.
Shoulders
Triceps

E.
Back
Rear delts
Traps

F:
Off

G:
Off

H. Repeat training cycle following week on Monday.


This is NOT MY CREATION! THIS WAS CREATED BY RONNIE ROWLAND FROM HIS STS. Now, this is the training split I WILL be conquering in the next multiple weeks.

Ronnie Rowland 10-26-2008 09:49 PM

You've gotta love Clint! A nineteen year old guy with great enthusiasm. Reminds me of myself at age 19 ..lol..

My mom once told me I would lose my drive for bodybuilding after getting married. Little did she know I have become worse and married Kathy who also has bodybuilding fever :hysterical:

Clint heres a more simplified version of the load and deload. Notice how I have a deload at the tail end of the blast to allow catch up growth to be finalized!

Sample of how you could reload and deload throughout this 8 week blast where each muscle group is trained once a week.

Week 1-12 sets
Week 2-12 sets
Week 3-12 sets
Week 4-6 sets
Week 5-6 sets
Week 6-12 sets
Week 7-12 sets
Week 8-6 sets



Sample of how you could reload and deload throughout this 8 week blast training each major muscle group once a week using a 2-day- split. This makes reference to weekly training sets for each body part not work sets in each training session for each major body part.

Week 1-20 sets
Week 2-20 sets
Week 3-10 sets
Week 4-20 sets
Week 5-20 sets
Week 6-20 sets
Week 7-10 sets
Week 8-10 sets

c-heavyweight 10-27-2008 07:56 AM

Ronnie
 
Thanks for the reload deload. i am glad you posted that because i did not no all of the principle weight/ set ranges.

c-heavyweight 10-27-2008 08:01 AM

Training UPDATE
 
Today will be the forth day on STS system. Yesterday was primarly chest. MAN wasi PUMPED. Ronnie pumped me up on STS!!!!!!!! After our chest workout i went into the locker room to flex and see the remaining cuts but really the vascularity of my chest. Wow was my chest full from upper to lower pecs. After going heavy with the new range of higher reps i felt unstoppable. Until 100 pound d.b.'s for 10 reps stopped me!!!! Ronnie and STS ROck!!!!!!!

c-heavyweight 11-01-2008 09:27 PM

update
 
well today we hit chest and yesterday was legs. Just over a week into STS and i am already stronger!!! My bench was 315x2 and squat was 325x10!!!! I feel like i am recovering better and thats probably why i am getting stronger. Although i have to say i don't feel like i do as much on STS, the results differ. I look fuller in the upper pecs and i'm stronger with better recovery... Way to go Ronnie! If anyone ever needs help, give Ronnie a shout. If can't helpyour DOOMED!!!!!!!!! Thanks ronnie for all the help

c-heavyweight 11-03-2008 04:49 PM

Today was another back, rear delt, and traps day.......WOW did that feel good. i warmed up then targeted the delts first. 8 sets later their DONE....Next it was on to back. I busted out the heavy weight with solid form isolating like Ronnie said to work on my V-taper to take advantage of my smaller waist. Next was barbell shrugs then d.b. shrugs to finish traps...What a day that was...now off for recovery to hit them harder next week.

antihero 11-04-2008 05:51 AM

whats your diet look like big guy?

Ronnie Rowland 11-04-2008 08:18 AM

Clint, with your age/recovery abilities I forsee you being able to excel with 4 weeks of reloading alternated with 1 week of deloading throughout the entire blast.;)

c-heavyweight 11-04-2008 05:34 PM

Quote:

Originally Posted by Ronnie Rowland (Post 89285)
Clint, with your age/recovery abilities I forsee you being able to excel with 4 weeks of reloading alternated with 1 week of deloading throughout the entire blast.;)

yes, i seem to have a lot of excessive time after recovery so i'll alter a lttle just as you stated here....Thanks for all the help Ronnie. For everyone else i'll post the results after this week so yall can see experience my difference. My diet is rich in calories, about 5200 daily and around 450 carbs and 380grams of protien.... extremly high for my fast metabolism


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