Shadow's project summarized:

[treilin]

THE PROGRAM
Sunday through Saturday (YES, 7- Days a week)

Meal 1:
-Protein shake........
enough powder to cover 30 gra,s of protein....put this in 1.5 cups of nonfat/1% milk....one teaspoon creatine...same with glutamine podwer fi you have it....take vitamins as well

Meal2:
-Handfull(1-1.5 Oz nuts)
-500 ml water

Meal 3:
-baby spinachleaves with 4-5 sliced strawberries and several bluberries....
-low cal dressing
-can of tuna
-a few crakers
-500 ml water

Meal 4(after weights)
-Same shake as meal one

Meal 5
-6 ox lean fish, chicken or beef
-small potato(baking or sweet)
-green veggie
-500 ml water

Saturday night cheat night
Sunday back to schedule.

Supplements:
Glucorell-R is the r-ala:
ONE 200 mg ala with your two shakes and post-work out solid meal.
100 mg of the rala per 20-30 grams of carbs.

Thermorexin = fat burner morning on empty stomach before cardio

Yohimburn lotion = 15 minutes prior to cardio in the A.M., or weights on non-cardio days if you can handle it. Rub in real good.

Creatine = 5 g (2x a day) with shake
L-Glutamine = 5 g (2x a day) with shake

Multi-vitamin

JAN 10-15TH:
CARDIO FOR THE WEEK
Monday and Friday - A.M.:
High Intensity Interval Training - HIIT:
10 minutes general warm up on treadmill......work just hard enough to work alight sweat, then:
30 seconds FULL TILT 100% effort cardio...on a treadmill or Elliptical....30 seconds are hard as possible.....follow with 60 seconds of active(30-40% effort)......that is ONE CYCLE.
- DO 8 total cycles........

WED - A.M.
30 minutes on treadmill (4.0-4.4 mph on a 12-15 degree incline)

Sat or Sunday -
your choice - kickboxing or tae-bo or pilates......medium effort.

****all cardio on empty stomach of course........WITH FAT BURNERS BEFORE HAND....DRINK LOTS OF WATER....

CONSTANT: PROTEIN SHAKE AFTER AM CARDIO...INTO WHICH YOU WILL DUMP YOUR GLUTAMINE POWDER AND CREATINE AS WELL..full tsp am and pm
Unless the shake is post-workout....always add some fat into a shake before bed.

Monday:
A.M. cardio - HIIT
30 seconds full intensity followed by 60 seconds active rest
6 cycles after a 15-20 minute warm-up

Weights:
LEGS:
Leg extensions - 4 sets of 8-10 (6 second reps)
curls - 4 sets of 8-10
Stiff dead lifts - 3 sets of 9-10
walking lunges - 3 sets of 10 steps PER leg
***6 seconds per rep.....if 10 reps if the goal...the 10th rep should be a near max effort

Tuesday:
BACK:
Wide Pull-down to the front (4 Sets)
Seated Rows (3 Sets)
Reverse PEC DEC (3 Sets)
Hypers (4 Sets)
***8-10 reps on all (6 Sec TUT)

ABS:
SUPERSET:
Bicycle with Upper body motion
Lying Leg Scissors
***5 Sets for 30 Sec

WED:
A.M. Cardio: 30 minutes on treadmill (4.0-4.4 mph on a 12-15 degree incline)

Weights
CHEST:
Incline db press:
Incline flyes
cable cross-overs
***3 sets on all 8-10 (6 Sec TUT)

same abs as before but ADD one cycle

Recommended: Pilates 2 days after the leg WO

Thursday:
SHOULDERS:
Lateral raises and DB press
3 sets of each 8-10
Front Laterals and Upright rows
2 sets of 8-10
Shrugs and rev pec dec
***3 sets of 8-10

ABS:
Supersets:
bicycles with upper body motion AND lying leg scissors.....
***3 cycles of one minute each

Friday:
A.M. cardio - HIIT
30 seconds full intensity followed by 60 seconds active rest
6 cycles after a 15-20 minute warmup

ARMS

BI’s:
Incline Curls
preacher curls
cable curls

TRI’s:
pushdowns
kickbacks(db or cable)
seated Dip machine

***2 sets on all....8-10 reps (6 sec TUT)


JAN 17th-22

Monday:
A.M. cardio - HIIT
30 seconds full intensity followed by 60 seconds active rest
6 cycles after a 15-20 minute warm-up

legs:
SUPERSET
leg extensions and lunges
3 sets 8-10
leg curls and dead lifts
3 sets 8-10
CALVES:
seated calf raise
4 sets of 15-20

Tuesday:
Seated rows
CLOSE grip pulldowns
Pullovers
Hypers

***3 sets on everything

Wednesday:
BACK:

OK - workouts will begin to get a little more intense.....

SUPERSET:
Stiff arm pulldowns and Seated Rows
3 sets of each same old 8-10 6 TUT

SUPERSET:
behind neck pulldows and bent over rear db laterals.
3 sets 8-10

ON THE BTN PULLDOWNS - FACE AWAY FROM THE MACHINE AND USE A ROPE HANDLE....AS YOU PULL DOWN AND OUT...FLEX THE MIDBACK HARD..REALLY CRUNCH IT

SUPERSET
Hypers and ab routine (bicycles and scissors)
3 sets of 8-10
hypers and 30 seconds each exercise on the abs
(total of 1 minute per cycle)

Recommended: Pilates 2 days after the leg WO

 

[The Shadow]

looks about right......Great idea btw

 

[ashley2212]

YOU'RE AWESOME

That's getting to be a lot of pages to sift through

 

[The Shadow]

..thanks for doing so.....

 

[Sassy69]

Good stuff! Good luck!

 

[treilin]

Soo I was doing some calculations... It appears that you have the diet at a 45/25/30
About 1363 calories, 34 g fat, 156.5 g protein, and 101.6 g carb
Since I'm looking at 1700 cal.... that's shy of about 340 calories. Does the way I have my diet set up with the extra calories look right to you? Or should I change something around. My M1 is right on (7:30), My M2 is a little different(10:30), My M3 is about on (1:30), My M4 it starts turning way different because of timing factors (3:30), M5 is an extra meal at (4:30) prior to gym, and after gym I have M6 (7:00), and M7 before I go to bed (9:00/9:30). Everything works out numbers wise in the end.
Am I being to nit picky?

 

[The Shadow]

Soo I was doing some calculations... It appears that you have the diet at a 45/25/30
About 1363 calories, 34 g fat, 156.5 g protein, and 101.6 g carb
Since I'm looking at 1700 cal.... that's shy of about 340 calories. Does the way I have my diet set up with the extra calories look right to you? Or should I change something around. My M1 is right on (7:30), My M2 is a little different(10:30), My M3 is about on (1:30), My M4 it starts turning way different because of timing factors (3:30), M5 is an extra meal at (4:30) prior to gym, and after gym I have M6 (7:00), and M7 before I go to bed (9:00/9:30). Everything works out numbers wise in the end.
Am I being to nit picky?

yep...300-500 over and beyond is what you want for trying to add lbm.


Again, I think its fine as a baseline till we know how things are going.

 

[treilin]

yep...300-500 over and beyond is what you want for trying to add lbm.


Again, I think its fine as a baseline till we know how things are going.

O.k. I feel better now. By the way my pants are fitting loose around my waist today. Ohhhh yeahhhh

 

[The Shadow]

O.k. I feel better now. By the way my pants are fitting loose around my waist today. Ohhhh yeahhhh

LOL

NICE......

 

[The Shadow]

up

 

[treilin]

Thursday Jan 20
Chest:
SUPERSET
Incline flyes and db presses
3 sets of 8-10

vertical chest machine
3 sets of 4 reps (12 TUT)....note the 12 second reps
__________________

 

[treilin]

up

???? as opposed to down

 

[The Shadow]

lol


bump UP to the top of the page

 

[psychedout]

I'm assuming the diet listed is more of a cutting diet? Not too many calories there.

 

[The Shadow]

I'm assuming the diet listed is more of a cutting diet? Not too many calories there.

yep...as its that time of year

 

[psychedout]

yep...as its that time of year

Depends how out of shape you are haha. I am not dieting until April 1st, at which point 8 weeks should do the trick. Ill diet for all of april and all of may and then maintain from there on out for the rest of the summer.

That way ill be lean for june/july/august. Then back to bulking in September.

 

[*Bunny*]

looks about right......Great idea btw

...Your project is a great idea also... AWESOME job everyone participating and giving advice.

Since around oct/nov (if you go by the scale) I've lost 17 lbs and went from size 15-10 using all your helpful ideas and tips! Slowly but surely

You all are great

 

[The Shadow]

^^^^Give the BEST Karma messages btw.

 

[*Bunny*]

^^^^Give the BEST Karma messages btw.

moi? I meant every word, would have came up with more....

I hit a plateau, looking to spice things up and your 'project' looks very spicy

 

[the-short-one]

yep...as its that time of year

Tis the season to cut, cut, cut.

Thanks for the summary. It saved me from a long read on other post. Me thinks The Shadow should start his own fitness wave. I see $$$$$ in his future.

 

[treilin]

JAN 24th - Jan 28th
Monday
Legs:

LEG EXTENSIONS 3 SETS 8-10
LEG CURLS 2 SETS 8-10
STIFF DEADS 3 SETS 8-10
HACKS 3 SETS 8-10
SEATED CALF RAISE 4 SETS 10-15

Tuesday
Back:

STIFF ARM PULLDOWNS
PULLOVERS
SEATED ROWS(STRAIGHT BAR - PULL TO CHIN)
BENT OVER LATERAL RAISES
(3 SETS Of 8-10 REPS ON ALL)

Wednesday
Chest:

MACHINE PRESS 4 SETS
INCLINE FLYES 3 SETS
DIP MACHINE 3 SETS
INCLINE DB PRESS 3 SETS
(8-10 REPS ON ALL)

Thursday
Shoulders

SIDE LATERLAS(SEATED ON A 90 BACKED BENCH)
FRONT LATERALS(SEATED ON A 45 DEGREE INCLINE BENCH)
DUMBELL PRESS
UPRIGHT ROWS
(3 SETS ON ALL 8-10)

Friday
Arms

INCLINE CURLS
PUSHDOWNS
90 DEGREE PREACHERS(FLAT SIDE)
KICKBACKS
EZ BAR CURLS
DUMBELL EXTENSION BEHING THE HEAD
(3 SETS ON ALL 10-12 REPS)


CARDIO PLAN:
SWITCH EXERCISE TYPE.....SWITCH FROM WHAT YOU HAVE BEEN USING TO A DIFFERENT APPARATUS

(MON, WED, FRI)
HIIT-
10-15 MINUTE WARM-UP
45 SECONDS OF MAX EFFORT
75 SECONDS OF RECOVERY
(6 CYCLES)

Weekend - Taebo, pilates, aerobics (You choose)

 

[The Shadow]

thank you......excellent

 

[treilin]

Jan 31 - Feb 04

Monday -
Legs:

Leg Press - 4 sets...15, 12, 8, 6 reps...SAME 6 TUT
Stif deads - 4 sets - 15,12,8,6 reps 6 TUT
leg extensions - TRIPLE DROP SET - do 10 reps..drop weight.....do THREE DROPS
Standing calf raise - TRIPLE DROP SET

Tuesday -
Back:

SEATED ROWS - STRAIGHT BAR - PULL TO BOOB AND CHIN LEVEL - 4 SETS 8-10 6 TUT
NARROW GRIP PULLDOWN(PALMS FACING EACH OTHERS) - 4 SETS 8-10 6 TUT
PULLOVERS - 3 SETS 8-10 6 TUT
REVERSE PEC DEC - 3 SETS 8-10 6 TUT

Wednesday -
Chest:

INCLINE DB PRESS - TRIPLE DROP SET
INCLINE FLYES 3 SETS 8-10 6 TUT
CHEST MACHINE TRIPE DROP SET
CABLE CROSSOVERS TRIPLE DROP SET

Thursday -
Shoulders

MACHINE PRESS - TRIPLE DROP SET
SIDE LATERALS - 3 SETS 8-10 6 TUT
FRONT LATERALS HOLDING A PLATE - 3 SETS 8-10
SHRUGS - TRIPLE DROP SET 6 TUT

Friday -
Arms

CABLE CURLS - TRIPLE DROP
PUSHDOWNS - TRIPLE DROP
DIP MACHINE - TRIPLE DROP
KICKBACKS - 3 SETS 8-10 6 TUT
INCLINE(45 DEGREES) CURL - 3 SETS 8-10

***ON THE TRIPLE DROPS...EACH DROP SHOULD BE DONE FOR MAX REPS...LOOK TO DROP 20-30% EACH DROP FROM PREVIOUS WEIGHT

CARDIO PLAN:

MON, WED, FRI

10-15 MINUTE WARM-UP
HIIT - 45 SECONDS OF MAX EFFORT
75 SECONDS OF RECOVERY
7 CYCLES

ABS - (PICK TWO DAYS PER WEEK)

DAY 1 - SAME SUPERSET OF BICYCLES AND SCISSORS - 5 SETS OF 30 SECONDS EACH...SUPERSET

DAY 2
INCLINE SIT UPS - 3 SETS 8-10 6 TUT
HYPER EXTENSIONS - 3 SETS OF 8-10 5 TUT
HANGING LEG RAISES - 3 SETS 8-10 6 TUT

 

[*Bunny*]

Jan 31 - Feb 04

Thanks lady - love that you do this

 

[treilin]

Week of FEB 7 ? 11 2005
Monday ?
Legs:

Lunges - 4 sets of 10-12 per leg
Stif deads - 4 sets - 15,12,8,6 reps 6 TUT
STEP UPS 3 sets 10-12 per leg - on a bench with weight
Butt blaster - 4 sets each side - 10-12 reps
Standing calf raises - 4 sets of 10-12 6 TUT

Tuesday ?
Back:

Stiff arm pulldowns
Pullovers
Seated Rows
Wide Grip Pulldowns
***3 sets on all 10-12

Wednesday ?
Chest:

Incline Flyes
Cable Crossovers
Incline DB Press
Seated press machine
***3 sets 10-12

Thursday ?
Shoulders

Side Laterals
Front Laterals on a 45 degree incline
upright Rows
Dumbell Press
***4 sets of 10-12

Friday ?
Arms

vertical preacher curls
kickbacks
incline curls
dumbell overhead extensions
alternate db curls
pushdowns
***3 sets 10-12

*ABS ?
PICK TWO DAYS

DAY 1 - SAME SUPERSET OF BICYCLES AND SCISSORS - 5 SETS OF 30 SECONDS EACH...SUPERSET

DAY 2 - INCLINE SIT UPS - 3 SETS 8-10 6 TUT
HYPER EXTENSIONS - 3 SETS OF 8-10 5 TUT
HANGING LEG RAISES - 3 SETS 8-10 6 TUt


CARDIO PLAN:

MON, WED, FRI

10-15 MINUTE WARM-UP
HIIT - 45 SECONDS OF MAX EFFORT
75 SECONDS OF RECOVERY
(8 CYCLES)

 

[velvett]

I have to ask, what exactly is a BUTT BLASTER?

 

[The Shadow]

I have to ask, what exactly is a BUTT BLASTER?

theres a machine thats like a kick back for hamstrings and glutes



although what you are doing on the treadmill qualifies as well

 

[The Shadow]

Legs:

Lunges - 4 sets of 15-20 per leg
Stif deads - 4 sets - 15,12,8,6 reps 6 TUT
STEP UPS 3 sets 15-20 per leg - on a bench with weight
Butt blaster - 4 sets each side - 15-20 reps
Standing calf raises - 4 sets of 15-20 6 TUT

Tuesday ?
Back:

Stiff arm pulldowns
Pullovers
Seated Rows
Wide Grip Pulldowns
***3 sets on all 15-20

Wednesday ?
Chest:

Incline Flyes
Cable Crossovers
Incline DB Press
Seated press machine
***3 sets 15-20

Thursday ?
Shoulders

Side Laterals
Front Laterals on a 45 degree incline
upright Rows
Dumbell Press
***4 sets of 15-20

Friday ?
Arms

vertical preacher curls
kickbacks
incline curls
dumbell overhead extensions
alternate db curls
pushdowns
***3 sets 15-20

*ABS ?
PICK TWO DAYS

DAY 1 - SAME SUPERSET OF BICYCLES AND SCISSORS - 5 SETS OF 30 SECONDS EACH...SUPERSET

DAY 2 - INCLINE SIT UPS - 3 SETS 8-10 6 TUT
HYPER EXTENSIONS - 3 SETS OF 8-10 6 TUT
HANGING LEG RAISES - 3 SETS 8-10 6 TUT


CARDIO PLAN:

MON, WED, FRI

10-15 MINUTE WARM-UP
HIIT - 45 SECONDS OF MAX EFFORT
75 SECONDS OF RECOVERY
(9 CYCLES)






NOTE THE GENERAL INCREASE IN TUT FOR THIS WEEK....KEEP ALL SETS TO THE 4 TUT UNLESS OTHERWISE NOTED

 

[treilin]

Legs:

Lunges - 4 sets of 15-20 per leg
Stif deads - 4 sets - 15,12,8,6 reps 6 TUT
STEP UPS 3 sets 15-20 per leg - on a bench with weight
Butt blaster - 4 sets each side - 15-20 reps
Standing calf raises - 4 sets of 15-20 6 TUT

Tuesday ?
Back:

Stiff arm pulldowns
Pullovers
Seated Rows
Wide Grip Pulldowns
***3 sets on all 15-20

Wednesday ?
Chest:

Incline Flyes
Cable Crossovers
Incline DB Press
Seated press machine
***3 sets 15-20

Thursday ?
Shoulders

Side Laterals
Front Laterals on a 45 degree incline
upright Rows
Dumbell Press
***4 sets of 15-20

Friday ?
Arms

vertical preacher curls
kickbacks
incline curls
dumbell overhead extensions
alternate db curls
pushdowns
***3 sets 15-20

*ABS ?
PICK TWO DAYS

DAY 1 - SAME SUPERSET OF BICYCLES AND SCISSORS - 5 SETS OF 30 SECONDS EACH...SUPERSET

DAY 2 - INCLINE SIT UPS - 3 SETS 8-10 6 TUT
HYPER EXTENSIONS - 3 SETS OF 8-10 6 TUT
HANGING LEG RAISES - 3 SETS 8-10 6 TUT


CARDIO PLAN:

MON, WED, FRI

10-15 MINUTE WARM-UP
HIIT - 45 SECONDS OF MAX EFFORT
75 SECONDS OF RECOVERY
(9 CYCLES)






NOTE THE GENERAL INCREASE IN TUT FOR THIS WEEK....KEEP ALL SETS TO THE 4 TUT UNLESS OTHERWISE NOTED

Is this the work-out for FEB 21 - FEB 25 ????

 

[The Shadow]

Is this the work-out for FEB 21 - FEB 25 ????

Nope....that was last week




Week of Feb 21


Monday Legs:

Leg Press - 4 sets of 6-8 - 6 TUT
Stif deads - 4 sets - of 6-8 - 6 TUT
Lunges - 3 sets 12-15
Leg Curls - 3 sets 6-8 - 6 TUT
Seated Calf Raise - 4 sets 10-12 6 TUT


Tuesday Back:

Stiff Arm Pulldowns - 4 sets 10-12 6 TUT
Seated Rows - over hand grip - 3 sets of 12-15 - 4 TUT
Pulldowns to the BACK(ROPE ATTACHMENT) - 3 sets 0f 10-12 6 TUT
Hypers - 3 sets 10-12 - 4 TUT


Wednesday Chest:

Incline flyes 4 Sets 6-8 reps - 6 TUT
Incline DB Press 4 Sets 12-15 reps - 4 TUT
Cable Crossovers 4 Sets 12 - 15 reps - 6 TUT



Thursday Shoulders

Side Laterals - 3 sets 6-8 reps - 6 TUT
Upright rows - 3 sets - 12-15 reps - 4 TUT
Machine Press - 3 sets - 6-8 reps - 6 TUT
Front Laterals - 3 sets 10-12 Reps - 4 TUT




Friday Arms

Incline Curls - 4 sets 6-8 - 6 TUT
Pushdowns - 4 sets 6-8 - 6 TUT
Alternate Curls - 4 sets 12-15 reps - 4 TUT
Seated Dips - 4 sets 12-15 rpes 4 TUT


ABS

PICK TWO DAYS

DAY 1 - SAME SUPERSET OF BICYCLES AND SCISSORS - 5 SETS OF 30 SECONDS EACH...SUPERSET

DAY 2 - INCLINE SIT UPS - 3 SETS 12-15 6 TUT
HYPER EXTENSIONS - 3 SETS OF 12-15 6 TUT
HANGING LEG RAISES - 3 SETS 12-15 6 TUT


CARDIO PLAN:

MON, WED, FRI

45 minutes constant state cardio

 

[tequilasue]

Wow, this is helpful as hell! Just joined this site and I love the positivity and the motivation!!

 

[*Bunny*]

Workout up shortly?

 

[The Shadow]

Week of Feb 28


Monday Legs:

Squats - 3 sets of 6-8 - 6 TUT
Hacks - 3 sets - of 6-8 - 6 TUT
Lunges - 2 sets 12-15
Leg Curls - 2 sets 6-8 - 6 TUT
Stiff deads - 3 sets of 6-8 6 TUT
Seated Calf Raise - 4 sets 10-12 6 TUT


Tuesday Back:

Stiff Arm Pulldowns - 4 sets 6-8 6 TUT
Seated Rows - over hand grip - 3 sets of 6-8 - 4 TUT
Pulldowns to the BACK(ROPE ATTACHMENT) - 3 sets 0f 6-8 6 TUT
Hypers - 3 sets 6-8 - 4 TUT


Wednesday Chest:

Incline flyes 4 Sets 12-15 reps - 4 TUT
Incline DB Press 4 Sets 6-8 reps - 6 TUT
Cable Crossovers 4 Sets 12 - 15 reps - 6 TUT



Thursday Shoulders

Side Laterals - 3 sets 12-15 reps - 6 TUT
Upright rows - 3 sets - 8-10 reps - 4 TUT
Machine Press - 3 sets - 6-8 reps - 6 TUT
Front Laterals - 3 sets 10-12 Reps - 4 TUT




Friday Arms

Incline Curls - 4 sets 15-20 - 3 TUT
Pushdowns - 4 sets 15-20 - 3 TUT
Alternate Curls - 4 sets 15-20 reps - 3 TUT
Seated Dips - 4 sets 15-20 reps 3 TUT


ABS

PICK TWO DAYS

DAY 1 - SAME SUPERSET OF BICYCLES AND SCISSORS - 5 SETS OF 30 SECONDS EACH...SUPERSET

DAY 2 - INCLINE SIT UPS - 3 SETS 12-15 6 TUT
HYPER EXTENSIONS - 3 SETS OF 12-15 6 TUT
HANGING LEG RAISES - 3 SETS 12-15 6 TUT


CARDIO PLAN:

MON, WED, FRI
HIIT cardio


the HIGH INTENSITY part: - run on flat tread

on the recovery - bump to 15 degrees and slow down a bit


8 CYCLES - 30 secs and 1 minute

 

[The Shadow]

Week of March 7


Monday Legs:

SUPERSET

STIFF DEADS AND LEG CURLS
3 SETS ON EACH 8-10 REPS 6 TUT

LUNGES AND LEG EXTENSIONS
3 SETS ON EACH 8-10 REPS 6 TUT ON THE EXTENSIONS


Tuesday Back:

SUPERSET

STIFF ARM PULLDOWNS AND WIDE GRIP PULLDOWNS
3 SETS ON EACH 8-10 6 TUT

SEATED ROWS AND BENT OVER LATERALS
3 SETS ON EACH 8-10 6 TUT


Wednesday Chest:

SUPERSET

INCLINE FLYES AND INCLINE DB PRESS
3 SETS OF EACH 8-10 6 TUT

CABLE CROSSOVERS - 3 SETS OF 8-10 6 TUT



Thursday Shoulders

SUPERSET

SIDE LATERALS AND SEATED PRESS(DB OR MACHINE)
3 SETS OF 8-10 6 TUT

FRONT LATERALS AND UPRIGHT ROWNS
3 SETS OF 8-10 6 TUT




Friday Arms

SUPERSET

INCLINE CURLS AND ALTERNATE DB CURLS
4 SETS OF 8-10 6 TUT

OVERHEAD CABLE EXTENSIONS AND PUSHDOWNS
4 SETS OF 8-10 6 TUT






ABS

PICK TWO DAYS

DAY 1 - SAME SUPERSET OF BICYCLES AND SCISSORS - 5 SETS OF 30 SECONDS EACH...SUPERSET

DAY 2 - INCLINE SIT UPS - 3 SETS 12-15 6 TUT
HYPER EXTENSIONS - 3 SETS OF 12-15 6 TUT
HANGING LEG RAISES - 3 SETS 12-15 6 TUT


CARDIO PLAN:

MON, WED, FRI
HIIT cardio


the HIGH INTENSITY part: - run on flat tread

on the recovery - bump to 15 degrees and slow down a bit


8 CYCLES - 30 secs and 1 minute
__________________

 

[cjbo32]

I take it cardio is after weights? Or seperate sessions? Also why no squats (beside hacks)? Great thread by the way

 

[jenscats5]

I take it cardio is after weights? Or seperate sessions? Also why no squats (beside hacks)? Great thread by the way

Cardio is in the morning -- 1st thing, on an empty stomach.

The lifting program changes weekly -- there were squats in the beginning....

 

[Dakotah]

so doing cardio in the morning on empty stomach is more rewarding or what?
i never knew that.
I should have went before i ate then - dammit
how about still going even though you have a cold?

 

[jenscats5]

so doing cardio in the morning on empty stomach is more rewarding or what?
i never knew that.
I should have went before i ate then - dammit
how about still going even though you have a cold?

I would say it's OK to go to the gym with a cold as long as you're not puking, etc & as long as the others in the gym don't mind...

Cardio 1st thing in the morning on an empty stomach burns more fat I believe...... but you can do it after not eating 3-4 hours (like in the afternoon) instead IMO....

 

[Dakotah]

I would say it's OK to go to the gym with a cold as long as you're not puking, etc & as long as the others in the gym don't mind...

Cardio 1st thing in the morning on an empty stomach burns more fat I believe...... but you can do it after not eating 3-4 hours (like in the afternoon) instead IMO....

cool - its going to be tough thats for sure i feel like an elephant is sitting on my lungs!!! and my head is stuffy but im going to wing it and go anyways. i like the fact of going to the gym after eating a little something cause the few times i have gone on empty i havent had the strength or dont vomit thing going for me.

i will probably switch off an on when doing cardio like everyother day going on empty and then switching cause if i dont have something my stomach practically eats my spine thanks also

 

[cjbo32]

Doing cardio am is believed to burn up to 300% more body fat than at any other time of day because of your depleted glycogen stores in the morn after an eight hour fast (sleeping). So your body chooses to use fat as a fuel quicker in the morn, as there is no glycogen available, than during the day when glycogen has been restored and is in plentiful supply

 

[Dakotah]

^^^awesome thanks for that bit of info- i had no idea.
I guess i will be attempting to do am cardio more than every other day then.

 

[bstudiogirl]

What brand of protein powder, creatine, and glutamine do you recommend Shadow for the Shadow project?

 

[*Bunny*]

For reference
-------------------------


WEEK OF APRIL 11TH


Monday Legs:

Stiff Deads
Hacks
Lunges
Leg Curls
Step ups(bench of 5 risers)
Calf raises (10-12 reps)


3 sets on ALL 6-8 reps(except for calves)....6 TUT







Tuesday Chest and Anterior Delts:


Incline DB PRess
Incline Flyes
Cable Crossovers
Seated Shoulder or DB Press(delts)
Front raises on a 45 bench
Upright rows


3 sets of 6-8 6 TUT on all






Thursday BACK AND MEDIAL/POSTERIOR DELTS

Seated Rows
Pulldowns to front
Pulldowns to rear with rope
bent over laterals
Side Laterals
Hypers




3 sets of 6-8 on all - 6 TUT



Friday ARMS


Incline Curls
Pushdowns
Preacher Curls
Overhead dumbell extension
Cable Curls
Kickbacks


3 sets of 6-8 6 TUT



ABS

PICK THREE DAYS

DAY 1 - SAME SUPERSET OF BICYCLES AND SCISSORS - 5 SETS OF 75 SECONDS EACH...SUPERSET

DAY 2 - INCLINE SIT UPS - 3 SETS 6-8 6 TUT
HANGING LEG RAISES - 3 SETS 6-8 reps 6 TUT


DAY 3 - PASS THE BALL.....START ON BACK..ARMS ABOVE HEAD HOLDING A STABILITY OR MEDICINE BALL...SIT UP AS YOU RAISE LEGS...YOU WILL THEN TAKE THE BALL BETWEEN THE FEET...RETURN FEET AND ARMS TO FLOOR...REPEAT AND TAKE BALL FROM FEET WITH HANDS....DO AS MANY AS YOU CAN DO FOR 3 SETS


CARDIO PLAN:

3 DAYS
HIIT cardio


the HIGH INTENSITY part: - run on INCLINE tread

on the recovery - bump SPEED DOWN..NOT INCLINE


10 CYCLES - 90 seconds full tilt and 90 seconds for recovery

 

[The Shadow]

ouuu...thank you

 

[bstudiogirl]

okay no wednesday workout for week posted by bunny??

 

[The Shadow]

okay no wednesday workout for week posted by bunny??

yes...sarting THIS week...its a 4 day split

 

[patty]

Hi ! I am new to this website. I have been thinking of "bodybuilding" a long time now. I had my second son and he is 1 year old now. I am so discouraged because I gained a lot of weight with him and I am now having a hard time losing it and going back to where is used to be. I look at the meals that one has to eat to develop a lean body and I don't know if I can stick to it. I really like to eat, I'm Italian!! any suggestions?

 

[The Shadow]

yep....STFU and train

 

[*Bunny*]

Hi ! I am new to this website. I have been thinking of "bodybuilding" a long time now. I had my second son and he is 1 year old now. I am so discouraged because I gained a lot of weight with him and I am now having a hard time losing it and going back to where is used to be. I look at the meals that one has to eat to develop a lean body and I don't know if I can stick to it. I really like to eat, I'm Italian!! any suggestions?

Hey girl! and welcome to EF

I would like to wish you the best of luck with your goals...

"I look at the meals that one has to eat to develop a lean body and I don't know if I can stick to it..."

If you cannot stick to it, I don't think a lean body is going to be possible.

Best of luck to you, and when you're ready to commit, we'll be here to help you

 

[jenscats5]

Hey girl! and welcome to EF

I would like to wish you the best of luck with your goals...

"I look at the meals that one has to eat to develop a lean body and I don't know if I can stick to it..."

If you cannot stick to it, I don't think a lean body is going to be possible.

Best of luck to you, and when you're ready to commit, we'll be here to help you

So wise, Jedi Bunny!!

Diet is a HUGE part of it..... HUGE

 

[PaganPunkstress]

Loving this thread. lots of good info.
yum

 

[rocky_road]

Quick question, what is TUT? I'm assuming it has something to do with increasing weight.

thanks!

 

[Sassy69]

TUT = time under tension -- basically the count time you hold something under tension - e.g. a leg extension, hold the extension for a 4 count = 4 TUT. This introduces the requirement to first control the lift and second, not allow momentum to account for half of your lift (if you've ever seen people who do things like bounce on each bicep curl or soemthing like that) -- just a slow, controlled lift so you don't hurt yourself and also so the muscle you are working is completely and safely engaged for the whole range of the motion.

 

[que_66]

yep....STFU and train

You should sell t-shirts that say this^^


OUTSTANDING THREAD! THANK YOU!
Other than my diet this workout plan may be what I need to kick the crap out of my fat - Thank you soooooo much!!

 

[*Bunny*]

You should sell t-shirts that say this^^


OUTSTANDING THREAD! THANK YOU!
Other than my diet this workout plan may be what I need to kick the crap out of my fat - Thank you soooooo much!!

I see you found it

There are some weeks/days missing... you can search thru my logs to find missing workouts if you'd like.

 

[que_66]

You hard bodied Bunny I just love you! I have no karma to give but you get my vote for EF's Miss Congeniality!!

 

[jenscats5]

You hard bodied Bunny I just love you! I have no karma to give but you get my vote for EF's Miss Congeniality!!

I also have the workouts saved into 3 Word documents I can email to you if you'd like....

 

[que_66]

I also have the workouts saved into 3 Word documents I can email to you if you'd like....

Yes Yes Yes please & Thank you!!!

 

[*Bunny*]

I also have the workouts saved into 3 Word documents I can email to you if you'd like....

Jens ... I tried to go through and re-organize the workouts so we can just post up an accurate outline of the project... but there are things missing here & there. I tried to ask why i.e. if something was deleted, but I guess it was some "glitch"

Anyway, I also have something from Treil & I know skittles had excel fomrat'd sheets with the w/o's on them ... If you think we should all get together on this & create a "here's a beginner program to try' type thing, PM or email me ...

 

[que_66]

Jens ... I tried to go through and re-organize the workouts so we can just post up an accurate outline of the project... but there are things missing here & there. I tried to ask why i.e. if something was deleted, but I guess it was some "glitch"

Anyway, I also have something from Treil & I know skittles had excel fomrat'd sheets with the w/o's on them ... If you think we should all get together on this & create a "here's a beginner program to try' type thing, PM or email me ...

I'm a beginner and I think that's a fabulous idea so PLEASE DO!!!

I just love you guys!

 

[The Shadow]

Up.....

 

[que_66]

Up.....

....and for you Shadow

 

[que_66]

Maybe this should be a sticky.....

 

[The Shadow]

hehehehe.....it was for a LONG time

 

[que_66]

hehehehe.....it was for a LONG time

Some things are timeless. Good information never goes out of style.

 

[*Bunny*]

Maybe this should be a sticky.....

It is in both the stickies at the top of the forum suga ...

 

[que_66]

There's so much information that I believe I am on information overload. Time to stop and sort through what I have and determine what's best for me. I'm sure there will be tweaking along the way.

 

[que_66]

OK, It's Monday 3/27/06 and today is the first day of a full week of working out using Shadow's Plan. It's leg day and I'll be hitting the gym after work.

 

[The Shadow]

Limping??


Hope not.

Just wait....

MUAHAHAHA

 

[que_66]

1-Limping??

2-Hope not.

3-Just wait....

MUAHAHAHA

1-Nope, not limping, legs are a little tight.

2- Never loose hope.

3-I don't surrender.

 

[que_66]

I made it thru the first 5 days.

 

[que_66]

It's day 6 and nothing hurts. Shouldn't I have stuff hurting my now? Maybe I didn't do it right?

 

[NJFASHiONiSTA]

ive been following you plan since yesterday and i have to say i feel so great! Ive been doing the cardio/training as said i jsut have a q meal 5 looks like ur eating dinner after ur PM workout and meal 4 is after weights how long do i space those meals out--because i get out from work at 530 then hit the gym for weights at 6..should i not eat dinner before the gym? kinda confused on how to space these out and where to put the best meals

 

[*Bunny*]

ive been following you plan since yesterday and i have to say i feel so great! Ive been doing the cardio/training as said i jsut have a q meal 5 looks like ur eating dinner after ur PM workout and meal 4 is after weights how long do i space those meals out--because i get out from work at 530 then hit the gym for weights at 6..should i not eat dinner before the gym? kinda confused on how to space these out and where to put the best meals

the shake should be post workout (after cardio AND weights) then the last meal of the day .

 

[NJFASHiONiSTA]

the shake should be post workout (after cardio AND weights) then the last meal of the day .

my my 4 is around 5pm but sometimes im still at work n havent done my PM weights so if im due to eat then this would be preworkout(would be at the gym in about 1 hr) what should i snack on almonds?? my m5(DINNER) would be after weights and thats it hope im not losing any protein by not getting that shake in after weights unless i add a m6-protein shake w/ 1tsp ANPB before bedtime....damn complicated !!! what else is new haa