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Reload this Page BigFiveFive's Slingshotting his way to the top.
Training & Bodybuilding Routines Learn proper form, techniques, & bodybuilding routines here.

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Lightbulb Glad to have you a board! - 04-25-2009, 10:13 PM

I look for you to do well with Slingshot! Here's a few pointers!

Mistakes I have seen made with Slingshot Training:

1) Not giving the body a break by skipping the deload. You must deload for 1-2 weeks, after reloading for 1-4 weeks if you want to make progressive gains in strength and size!
2) Depending too much on various drugs and over-the counter supplements. Food is the most anabolic substance you will find!
3) Never taking 1-2 weeks off from heavy training to prime the body for future gains. Your body will tell you when its time!
4) Being afraid of consuming enough carbs and fats during a blast when looking to build more mass. It take more than protein to build muscle!
5) Not being consistent with training and diet cycles. You must adhere to the deload and reload over and over again as I have outlined if you want to max out your full-genetic potential!
6) It's not about how much weight you can lift. It's all about how much you can lift while making the targeted muscle do the work!
7) Avoiding heavier weight loads with compound exercises. You must hit these exercise hard, heavy and intense in order to recruit large amounts of type-2 muscle fiber!
8) Not eating enough carbs and protein during a reload. Slight adjustments are all that is needed!
9) Consuming too many carbs and not enough healthy fats during a deload!
10) Changing exercises everytime you hit the gym in order to prevent boredom. You should use the most productive exercises most of the time so specific adaptations can occur!
11) Staying with the same exercises week after week even though you have plateaued on them. Once you are no longer making forward progress with your favorite exercises, it's time to put them up on a shelf for a brief period of time!
12) Abusing the prime as an excuse to be lazy. Gains are made during the blasting phase which entails cycling back and forth between a reload phase and a deload phase for as long as your body can handle it!
13) Not protein and carb cycling when switching back and forth between a reload and a deload. Slight adjustments are all that is needed!
14) Straying from the Slingshot Training principles out of desperation to gain more size. Trying to look like someone else when you do not have the genetics will get you no where fast!
15) Paralysis by Overanalysis. Keep it simple and stop looking for secrets that don't exist!


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Default 04-26-2009, 05:45 PM

Thanks for this post Ronnie, good stuff in here. I havent found anything in here that im doing wrong too much. The only thing Im a little worried about is the carb/fats ratio with protein and gaining mass.


Note- Ill post fridays workout and todays after I get out of the gym, long weekend...


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Default 04-26-2009, 11:33 PM

Blast #5 4/24/09

Back and Abs (kinda)

No Weigh-in.

Wide Grip Lat Pull downs:
warmup- 90x15
Prep- 105x12
Set1- 150x8
Set2- 150x8
Set3- 150x8
Set4- 120x10


Machine Rows:
warmup- 120x15
Prep- 135x12
Set1- 180x10
Set2- 180x10
Set3- 195x10
Set4- 150x12


Bent Over Rows:
warmup- 135x15
Prep- 155x10
Set1- 185x8
Set2- 185x8
Set3- 185x8
Set4- 135x12


Straight Leg Deadlift:
warmup- 135x15
Prep- 155x10
Set1- 185x8
Set2- 185x7
Set3- 135x12 (I was beginning to wear out)

Abs: Crunches- 4setsof25, Roman Chairs- 4setsof15, Hanging leg Raises- 4setsof20



4/26/09 Heavy abs tonight, did some crunches, bent over twists (weighted), weighted sit-ups, Hanging leg raises. Alot of circuit style workouts, with 60-90 sec. rests between sets.


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Default 04-27-2009, 10:11 AM

Why are you doing straight leg deadlifts when you should be doing at the very minimum Rack deadlifts.

Stiff or Straight leg deadlifts are going to be more for your hamstrings rather than your lower back. Unless I am missing something here.


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Default 04-27-2009, 10:14 AM

yeah, I just went back through your blast and did not see regular or Rack deads.

I really think that if you put Rack deads first in your workout you will see some drastic strength increases.

Now, unless you have back problems (which you should not have at your age) Rack deads will be more beneficial if you are bodybuilding but regular deads are the real king here for over all back development and strength.


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Default 04-27-2009, 10:46 AM

I completely understand, it seems when I do straight leg deads however it gets a deeper lower back workout, that way I can kind of pin-point out one section of my back and then do other exercises for upper and mid back. I usually alternate weeks between straight leg and regular, and I did have a back injury in high school experimenting with deadlifts so I stopped doing them for a long period of time and have lost alot of strength there. This weeks back workout will be with regular deads though.


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Default 04-27-2009, 10:58 AM

Good deal just checking. At least you know we are picking your workout through. Right.

Does not seem like you are typing in vain. LOL.


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Default 04-27-2009, 11:28 AM

Yeah, im not crazy lol. It might seem like that if I didnt know anyone were reading my log. haha


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Default 04-27-2009, 07:07 PM

Blast #6 4/27/09

Weight- 214.0lbs


Chest

BB Bench Press:
warmup- 135x15
Prep- 185x10
Set1- 250x6
Set2- 240x6
Set3- 225x8
Set4- 205x8
warmdown- 135x8


Incline DB Flyes:
warmup- 25x15
Prep- 30x12
Set1- 40x8
Set2- 40x8
Set3- 40x10
Set4- 30x12


Decline DB Bench:
warmup- 50x15
Prep- 50x12
Set1- 70x7
Set2- 70x8
Set3- 70x8
Set4- 55x12


Good workout, gunna start going lighter on bench so I can get more reps in. For some reason I was at 214lbs today, I drank a shit ton of water pre workout so I dont understand why I was down, I did miss breakfast this morning but I doubt that has anything to do with it...I'm already getting ALOT bigger though.


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Default 04-28-2009, 12:51 AM

Quote:
Originally Posted by BigFiveFive View Post
I'm already getting ALOT bigger though.
HELL YEAH!
thats how we roll
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Default 04-28-2009, 06:50 AM

The log is looking good bro! Keep it up!
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Default 04-28-2009, 08:35 AM

nice job man! Lift 'em big!


Light weight baby! Light weight! - Philosophical words of Ronnie Coleman
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Default 04-28-2009, 11:00 AM

hey big five if you ever get a chance see if someone will take a couple of pics of you lifting at the gym.


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Default 04-28-2009, 12:06 PM

Quote:
Originally Posted by RoaringMad Mac View Post
hey big five if you ever get a chance see if someone will take a couple of pics of you lifting at the gym.
Will do. And thanks brothers!



Last edited by BigFiveFive; 04-28-2009 at 02:42 PM.
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Default 04-29-2009, 08:53 AM

-Ive gotta quit being lazy and get this thing posted same night, lol.

Blast #7 4/28/09

No weigh-in

Shoulders

Push Press:
warmup- 115x15
Prep- 135x12
Set1- 185x5 -too much
Set2- 165x8
Set3- 165x8
Set4- 155x10


Standing Lateral Raises (DB):
warmup- 20x15
Prep- 20x12
Set1- 30x8
Set2- 30x8
Set3- 30x8
Set4- 25x10


Upright Rows:
warmup- 65x15
Prep- 75x12
Set1- 95x8
Set2- 95x8
Set3- 95x10
Set4- 95x12


Front DB Raises:
warmup- 20x15
Prep- 25x12
Set1- 35x8
Set2- 35x8
Set3- 35x7
Set4- 25x10


DB Shrugs:
warmup- 60x15
Prep- 60x12
Set1- 100x8
Set2- 100x8
Set3- 80x10 -had to get something I could hold on to...
Set4- 65x12


Still going strong, ran out of NO-Shotgun so imma have to get something for preworkout. Shoulders are sore of course, but the sides of my neck are hurting really bad, those shrugs mustve gotten some deep muscles there.


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Default 04-30-2009, 02:06 PM

Blast #7 4/29/09 No weigh-in
Ok I shouldve posted this yesterday but damn, it was my bday, and I drank WAAAAAYYY too much last night.

Bis and Tris

Tris-
Dips:
5x15

Machine Tri extensions:
warmup- 80x15
Prep- 80x12
Set1- 120x10
Set2- 120x10
Set3- 120x10
Set4- 100x12


Kick Backs:
warmup- 40x15
Prep- 40x12
Set1- 50x8
Set2- 50x8
Set3- 50x8
Set4- 40x10


Close-grip Bench:
warmup- 135x15
Set1- 155x12
Set2- 185x8
Set3- 135x10


Bis

Standing DB Curls:
warmup- 25x15
Prep- 30x12
Set1- 40x8
Set2- 40x9
Set3- 40x9
Set4- 30x10


BB Cheat Curls:
warmup- 65x15
Prep- 85x12
Set1- 115x8
Set2- 115x8
Set3- 105x8
Set4- 65x12


Really focused on peaking the Bis during these workouts, arms felt like they were going to explode. Really sore today. And I think im still drunk...


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Default 04-30-2009, 09:01 PM

Not gunna hit the gym tonight, do a little recovering, plus im sore as shit. Ill do legs and back tomorrow.


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Default 05-05-2009, 07:04 PM

So ive been lazy... sue me.

Blast #8 5/1/09

Legs and Back

Machine rows:
warmup- 150x15
prep- 150x12
set1- 195x10
set2- 195x8
set3- 195x8
set4- 150x12

Lat Pull downs:
warmup- 105x15
prep- 120x12
set1- 150x8
set2- 150x8
set3- 150x10
set4- 135x12

Deadlifts: <-- oh shit.
warmup- 135x15
prep- 205x10
set1- 225x8
set2- 225x8
set3- 225x9
set4- 185x12 Been like a year since deads, shits weak.

Squats:
warmup- 135x15
prep- 185x12
set1- 225x8
set2- 225x8
set3- 225x8
set4- 135x10

This was a good workout, I remember my back straight killing me after it.


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Default 05-05-2009, 07:09 PM

Blast #9 5/4/09

Chest and Calves

BB Bench:
warmup- 135x15
prep- 185x12
set1- 225x8
set2- 225x7 <-- wtf?
set3- 225x8
set4- 155x12

Incline DB Bench:
warmup- 50x12
prep- 55x10
set1- 60x9
set2- 60x9
set3- 60x8
set4- 40x12

Decline DB Flyes:
warmup- 25x15
prep- 30x12
set1- 40x8
set2- 40x8
set3- 40x8
set4- 30x10

Sled Calf raises:
245x15
245x15
335x15
335x15
425x15
425x15


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Default 05-05-2009, 07:15 PM

Blast #10 5/5/09

Shoulders

DB Military press:
warmup- 40x15
prep- 45x12
set1- 65x8
set2- 65x8
set3- 65x7 <--- ill get it next week.
set4- 40x10

BB Shrugs:
warmup- 135x15
prep- 185x12
set1- 225x10
set2- 225x10
set3- 225x10
set4- 185x16
Went lighter for a more controlled shrug.

Lateral raises:
warmup- 25x15
prep- 30x10
set1- 35x8
set2- 35x8
set3- 35x8
set4- 25x10

BB Upright Rows:
warmup- 85x12
prep- 95x10
set1- 115x8
set2- 115x8
set3- 115x8
set4- 95x10


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