Shadows project.....

[The Shadow]

I was "high" on back last nite. I don't have any post-workout soreness tho. That sort of sucks. I lift hard ... what's up wid' dat?

Glutamine probably ..maybe the choice of exercises

 

[*Bunny*]

o.k. Rooster I run at a 9.2, on a 7.0 incline... I just keep upping it. I about fell off today ha ha (notice no smiley here.....)

that's impressive

 

[treilin]

that's impressive

Well that didn't happen overnight BELIEVE me! I've been running for the past 8 years. I love it.

 

[skittles]

Last weeks WO (just for my reference)

Monday - gym closed - Morn -Tae-Bo cardio
Night - Tae-Bo abs & glutes

Tuesday - Legs (supersets)
Extensions 50/70/70
Lunges 15/15/15
Curls 50/60/70
Deads 70/70/70
Calves 160/200/240

Wednesday - Back (supersets)
Stiff arm 30/30/30
Seated rows 55/55/55
Behind pulldowns 45/45/45
DB rear lats 20/20/20
Hypers 160/180/200/200

Thursday - Chest (supersets)
Incline flyes 15/20/15
DB presses 15/20/15
Vert chest machine (12TUT) 45/60/50

Friday - Shoulders (supersets)
Front laterals 5/10/10
Upright rows 30/30/30
Side laterals 10/10/10
Machine press 20/20for7/15
Bent over lat 10/10/10
Shrugs (max hold 40-60)20/25/25

Tuesday - Arms (gym closed Sun & Mon)
Incline curls 15/15
Seated dip machine 60/70
Preacher curls 35/45for6
Pushdowns 45/60
Kickbacks DB 10/15
Alternate DB curls 20/20

 

[*MissFit*]

Good luck with the move

Yeah, I'm still kickin' - as Shadow said I'm playing 'catch-up' It's hard when your fighting a cold, I don't want to over train etc.

Also, last night my tenant informed me that the snow plow hit the house & knocked all her pic's off the wall ....I can't see any marks on the house - so wtf???? Trying to figure a way to solve this

Anyway, I got a pm from Aly:

here ya go skittles... LEt all the girls and SHadow know that I won't be online until monday. I'm moving and my sympatico will be disconected very soon... I hope i can get to the ym durng this CRAZY time... if not I'll guess I'll be behind a week...
SO good luck and send my good luck wishes to Treilin

 

[The Shadow]

Damn....nice Abs

 

[treilin]

Alright I'm getting upset... I have like 15 zits on my face... Is this from that stupid creatine?????

 

[*Bunny*]

Alright I'm getting upset... I have like 15 zits on my face... Is this from that stupid creatine?????

I hope not

 

[*MissFit*]

It's the peanut butter

Damn....nice Abs

 

[The Shadow]

LOOKS GOOD ON YA...



ahem..


LOL

 

[Sassy69]

Yea I was gonna say! I turn off avatars at work so no unexpected boobs or stuff go flying across my screen as the boss walks by. So I just turned them on again to see Shadow's shoe avatar & a nice set of abs!

Very nice!

 

[*MissFit*]

R we gonna see more than ur shoes

LOOKS GOOD ON YA...



ahem..


LOL

 

[treilin]

I hope not

Nope Shadow helped me to discover what I forgot. I drink 'Diet Coke' and Jack this past weekend. Diet pops make me break out... Duhhh... So it' all my doing. *pats myself on the back* for stupidity.

 

[*MissFit*]

It's funny the way our bodies react to certain things.. ihave been eating alot of broccoli and brussel sprouts.. and i'm not sure it's working well for me.. making me really bloaty

Nope Shadow helped me to discover what I forgot. I drink 'Diet Coke' and Jack this past weekend. Diet pops make me break out... Duhhh... So it' all my doing. *pats myself on the back* for stupidity.

 

[treilin]

It's funny the way our bodies react to certain things.. ihave been eating alot of broccoli and brussel sprouts.. and i'm not sure it's working well for me.. making me really bloaty

Yeah I have noticed the PB difference I just noted it in my food log. Although I think I can get carried away. I think I'm going to have to get my measuring spoon out because I think my eyes are being way to generous on what a Tablespoon is. My hair looks shinier though!

 

[*MissFit*]

Don't mention peaut butter.. my weakness..

I have 4 litres in my desk right now

Yeah I have noticed the PB difference I just noted it in my food log. Although I think I can get carried away. I think I'm going to have to get my measuring spoon out because I think my eyes are being way to generous on what a Tablespoon is. My hair looks shinier though!

 

[treilin]

Don't mention peaut butter.. my weakness..

I have 4 litres in my desk right now

Really how much do you eat of that stuff a day?? I mean I have heard Sassy can have PB fits too... Is there a limit of what is to much??

 

[*MissFit*]

Some times 500g jar

Really how much do you eat of that stuff a day?? I mean I have heard Sassy can have PB fits too... Is there a limit of what is to much??

 

[treilin]

Some times 500g jar

At one sitting? What do you notice different about your body once you do that??

 

[*MissFit*]

Nothing really.. it's my daily diet.. i eat the jar throughout the day..

I'm going to try to stop soon and see what happens.. but i think it helps me keep weight on.. so not sure that is a good idea

At one sitting? What do you notice different about your body once you do that??

 

[Sassy69]

Sometimes whatever works. ....!

Probably my biggest deal w/ peanut butter is that if I eat a lot the oil literally comes out in the form of zits. Nasty.

 

[treilin]

Nothing really.. it's my daily diet.. i eat the jar throughout the day..

I'm going to try to stop soon and see what happens.. but i think it helps me keep weight on.. so not sure that is a good idea

Ohhh so you have a fast metabolism? Or does it help keep the muscle on? or what exactly...

 

[The Shadow]

dietary fat helps burn bodyfat

 

[*MissFit*]

I have a fast metabolism

 

[treilin]

dietary fat helps burn bodyfat

So what you're saying is..... I can go ballistic witha jar of PB???

 

[*MissFit*]

Hun i wouldn't

Everything in moderation

So what you're saying is..... I can go ballistic witha jar of PB???

 

[The Shadow]

depends on your individual metabolism......CC can get away with more then most of us can....

 

[*MissFit*]

Trust me.. i would love to eat like a normal person

depends on your individual metabolism......CC can get away with more then most of us can....

 

[treilin]

depends on your individual metabolism......CC can get away with more then most of us can....

Damn fast metabolism's
O.k. So I should start with a half a jar, lol

 

[*MissFit*]

i think a few tablespoons a day are what is right

Damn fast metabolism's
O.k. So I should start with a half a jar, lol

 

[treilin]

i think a few tablespoons a day are what is right

Yeah Yeah.... I really think there should be an alarm that goes off if more then two T are pulled from a jar. Then it's locked down and no breaking in....

 

[The Shadow]

Step Away From The Pbutter

 

[treilin]

Step Away From The Pbutter

Yeah I didn't include it today in my diet for the purpose of stopping an addiction before it starts....

 

[The Shadow]

Yeah I didn't include it today in my diet for the purpose of stopping an addiction before it starts....

...I had added a lot of it into my diet this week..scale went up...bf dropped a bit....try it and see....your aim is to gain after all

 

[treilin]

Sometimes whatever works. ....!

Probably my biggest deal w/ peanut butter is that if I eat a lot the oil literally comes out in the form of zits. Nasty.

Hmmmmm I still think my zits were do to the diet coke this past weekend... My skin is naturally dry so I think it just helps to add more oil and make it normal. My ahir though I'm seeing is looking a lot better. My friend eats a LOT of PB and her hair looks like it should be on a pantene commercial.

 

[treilin]

...I had added a lot of it into my diet this week..scale went up...bf dropped a bit....try it and see....your aim is to gain after all

Yeah I have..... Maybe why my weight went up a pound. Like I said though I looked in the mirror after I weighed and this may sound a bit gross... but I could see another rib then usual... and my back feels like I shredded it the other day. I can't wait to see the pictures this week.

 

[The Shadow]

Yeah I have..... Maybe why my weight went up a pound. Like I said though I looked in the mirror after I weighed and this may sound a bit gross... but I could see another rib then usual... and my back feels like I shredded it the other day. I can't wait to see the pictures this week.

thats excellent.

keep in mind....we are going to build a bigger, more muscualr you.


you might even lose "scale" weight.....its ALL ABOUT the LBM number for you.


Pics and BF - when?

 

[treilin]

thats excellent.

keep in mind....we are going to build a bigger, more muscualr you.


you might even lose "scale" weight.....its ALL ABOUT the LBM number for you.


Pics and BF - when?

I did it this past sunday.... So what another week or two, Jan 30th or Feb 6th?

 

[The Shadow]

I did it this past sunday.... So what another week or two, Jan 30th or Feb 6th?

WEEKLY....you WILL see changes week to week.......

 

[treilin]

Alright... There you go Jan 30th I'll have updates. Do you want me to keep posting my pics on here or just e-mailing them to you? Not sure posting them every week is beneficial to everyone else? Just wondering what your thought is.... I'm wondering if the other warriors on this program are keeping with it? Noticed my gym is still a mad house. Wait till FEB 14th everyone will start eating chocolate and fall off the band wagon.... Then the gym will be mine... Muhhhhaaaa

 

[The Shadow]

Alright... There you go Jan 30th I'll have updates. Do you want me to keep posting my pics on here or just e-mailing them to you? Not sure posting them every week is beneficial to everyone else? Just wondering what your thought is.... I'm wondering if the other warriors on this program are keeping with it? Noticed my gym is still a mad house. Wait till FEB 14th everyone will start eating chocolate and fall off the band wagon.... Then the gym will be mine... Muhhhhaaaa

yeah...aly and skittles and you and 24k arew posting.


Ill leave that upto you......I personally think you can be a motivational source for the board.....

your call

 

[Miss24k]

Speaking of peanut butter I'm having some right now.......... so yummy

 

[The Shadow]

LOL


me too

 

[treilin]

Speaking of peanut butter I'm having some right now.......... so yummy

You just HAD to go there! Yeah I have a jar in my desk but I don't feel inclined to open it.. I have my quart of water sitting here that I'm working on...

 

[Miss24k]

You just HAD to go there! Yeah I have a jar in my desk but I don't feel inclined to open it.. I have my quart of water sitting here that I'm working on...

Oh you're good, I can't keep a whole jar in my desk, I'd eat the damn thing all at once. lol

I bring all my meals with me from home, don't keep anything extra in my office, except vitamins of course, so this way I won't get tempted to eat it.

Especially peanut butter, we have a special relationship

 

[treilin]

Oh you're good, I can't keep a whole jar in my desk, I'd eat the damn thing all at once. lol

I bring all my meals with me from home, don't keep anything extra in my office, except vitamins of course, so this way I won't get tempted to eat it.

Especially peanut butter, we have a special relationship

I don't crave it during the day. I always crave it after I get home from the gym at night! So if it's here at work... I can't eat it at night when I'm at home...

 

[treilin]

I don't crave it during the day. I always crave it after I get home from the gym at night! So if it's here at work... I can't eat it at night when I'm at home...

We could be all called "The PB Ho's" ha ha ha

 

[Miss24k]

We could be all called "The PB Ho's" ha ha ha

lol

Oh I'm definiately a PB HO......

 

[*Bunny*]

Nope Shadow helped me to discover what I forgot. I drink 'Diet Coke' and Jack this past weekend. Diet pops make me break out... Duhhh... So it' all my doing. *pats myself on the back* for stupidity.

Follow Irish diet soda (pepsi) addict here ...

 

[treilin]

...I had added a lot of it into my diet this week..scale went up...bf dropped a bit....try it and see....your aim is to gain after all

Just a thought.... If I add this PB in where should I drop calories from... I mean my ratios will definitely be out of balance??

 

[treilin]

Just a thought.... If I add this PB in where should I drop calories from... I mean my ratios will definitely be out of balance??

40/40/20 or I can do like 41/36/23

 

[The Shadow]

Just a thought.... If I add this PB in where should I drop calories from... I mean my ratios will definitely be out of balance??

why not add more pb...cut back on the almonds etc?

 

[skittles]

Sorry guys & gals.............

Off topic, but I JUST got my yohimburn

I'm excited

 

[treilin]

why not add more pb...cut back on the almonds etc?

Because that would make sense...

 

[treilin]

Sorry guys & gals.............

Off topic, but I JUST got my yohimburn

I'm excited

A new bottle? I thought you had been using it?

 

[The Shadow]

Because that would make sense...

LOL

 

[skittles]

A new bottle? I thought you had been using it?

I only had a tiny bit (couple pumps)

Yeah, the new bottle came

 

[skittles]

why not add more pb...cut back on the almonds etc?

Anyone notice any difference (BF wise) in eating almonds vs peanut butter?

Does one seem to work better than the other?

 

[skittles]

Front lat raises (on the 45 degree incline) are killer.......I found them VERY hard

 

[The Shadow]

Front lat raises (on the 45 degree incline) are killer.......I found them VERY hard

Good.......a lot of progressing once you reach a certain level is just tweaking exercises....

 

[Miss24k]

Anyone notice any difference (BF wise) in eating almonds vs peanut butter?

Does one seem to work better than the other?

I don't see a difference, they're both healthy fats, with some protein...personally I just like the taste of peanut butter better.... so yummy and creamy.....mmmmmmmmmmmm... god I've hungry all over again. lol

 

[skittles]

BTW - the trainer from the gym asked to see my sheet today. (it's a print out of the week) He said that they were all very good choices & he'd like a copy of the program (fr. week - week)

 

[*Bunny*]

BTW - the trainer from the gym asked to see my sheet today. (it's a print out of the week) He said that they were all very good choices & he'd like a copy of the program (fr. week - week)

You didn't right?

btw, Great job girl!

 

[The Shadow]

BTW - the trainer from the gym asked to see my sheet today. (it's a print out of the week) He said that they were all very good choices & he'd like a copy of the program (fr. week - week)

fuck him.

you didnt.....

 

[skittles]

fuck him.

you didnt.....

Of course I didn't...........not gonna.

I did let him see the sheet (well, he picked it up off the floor when I was doing the presses) He only had it in his hand for like 40 -50 sec.......than I took it back. Don't think he could remember it all that fast....... If he seems to, I'll slap him in the head

 

[The Shadow]

Of course I didn't...........not gonna.

I did let him see the sheet (well, he picked it up off the floor when I was doing the presses) He only had it in his hand for like 40 -50 sec.......than I took it back. Don't think he could remember it all that fast....... If he seems to, I'll slap him in the head

In Napoleon Dynamite voice:

Idiot!!!



what a goober head

 

[*Bunny*]

In Napoleon Dynamite voice:
Idiot!!!
what a goober head

I LOVE this movie, HA-larious
http://www.imdb.com/gallery/granitz...129_400.jpg?path=pgallery&path_key=Heder, Jon

 

[skittles]

 

[treilin]

"Dude... Give me a tot!" "No.. Get your owwnnnnn!"

 

[The Shadow]

go rent Shaun of the Dead



GREAT - Im gonna buy it

 

[Sassy69]

I'm not even going to tell you how funny that movie title is ... private joke.

 

[*Bunny*]

"Dude... Give me a tot!" "No.. Get your owwnnnnn!"

LMAO - I have this movie on right now, thanks....

 

[treilin]

LMAO - I have this movie on right now, thanks....

I love when the one guy kicks hit pocket and smashes all of the tots... I died laughing because that happened to this kid in my middle school.

 

[treilin]

go rent Shaun of the Dead



GREAT - Im gonna buy it

Really I haven't seen it yet. Is it the same genre?

 

[The Shadow]

its a spoof of the the Zombie flicks


GREAT MOVIE

 

[*Bunny*]

"Dude... Give me a tot!" "No.. Get your owwnnnnn!"

"tina come get some ham..."

 

[The Shadow]

WORKOUT SEQUENCE FOR THIS WEEK:


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

Leg extensions - TRIPLE DROP SET
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

 

[velvett]

Let me just warn you - these drop sets are evil.



BAAAAAAAAAAAAAAAAAAAAD Shadow very BAAAAAAAAAAAAd Shadow








And YOU - I can finally walk again thankyouverymuch.

 

[The Shadow]

Let me just warn you - these drop sets are evil.



BAAAAAAAAAAAAAAAAAAAAD Shadow very BAAAAAAAAAAAAd Shadow








And YOU - I can finally walk again thankyouverymuch.

Glad I could lend a hand to your..um...tush.

 

[velvett]

Glad I could lend a hand to your..um...tush.

When I get my hands on you

*shakes fist*

 

[The Shadow]

When I get my hands on you

*shakes fist*

just um....










wear those gloves

 

[*Bunny*]

And YOU - I can finally walk again thankyouverymuch.

 

[skittles]

Ok, week # 3 is done. It was a rough start for me. Gym was closed & I had a bad cold. My cardio was not great, but I hackled through it. Also, there was no ab training for this week, so my stomach feels a bit loose. These pic are taken AFTER my cheat meal as well. The stomach pic with the brown bottoms on is from today (don't feel as bloated)
Ok - here's the pics..

 

[The Shadow]

DAMN.....wow.

NICE JOB!!!!!





when will you get a bf reading?

 

[treilin]

Great job Skittles!!! I won't be on much this week due to my company moving.... So I will get on when I can. I'll post my food and stuff at a later time. I hope everyone has a great week!

 

[Evil_Frisky]

Damn Skittles.... whoa.... Looking GREAT!

 

[*Bunny*]

Ok - here's the pics..

looking good girl!!! AWESOME JOB !!! Hope my results look at least half as good

 

[skittles]

DAMN.....wow.

NICE JOB!!!!!





when will you get a bf reading?

She's book till Feb 8. My digital ones SHOULD be here soon, but who knows
My membership is good at another club, so I could try to get in with a diff PT. You guy's vote............wait or other PT?

You gals all look awesome, & bunny I'm SURE you will have great results. Thanks ya'll

 

[skittles]

OK - Stats as of Jan 30th

Weight - 126lbs
Bi - 10.4 (not flexed)
Bust - 35.1
Top waist - 26"
Waist @ belly butt - 29"
Hips 33.3
Leg (quad) - 17.1
Calve 12.2

 

[The Shadow]

- I weigh 129 lbs 126

- Hips 35.1" 33

- waist 27.6" 26


- chest 35.5" 35.1

- Bi is 10.3 10.4 - not flexed




GREAT JOB.........notice the scale weight change is only one pound per week...but the pictures state otherwise










Weight - 126lbs
Bi - 10.4 (not flexed)
Bust - 35.1
Top waist - 26"
Waist @ belly butt - 29"
Hips 33.3
Leg (quad) - 17.1
Calve 12.2[/QUOTE]



I am 23 years old
- I weigh 129 lbs right now
- my BF is 20.9%
- my calve is 13"
- Quad is 16.3"
- Thigh is 21.2"
- Hips 35.1"
- waist 27.6"
- chest 35.5"
- Bi is 10.3

 

[The Shadow]

She's book till Feb 8. My digital ones SHOULD be here soon, but who knows
My membership is good at another club, so I could try to get in with a diff PT. You guy's vote............wait or other PT?

You gals all look awesome, & bunny I'm SURE you will have great results. Thanks ya'll

try it for shits and grins...if its close - then you have another option....

 

[The Shadow]

what was your bf last time again?

 

[*Bunny*]

You gals all look awesome, & bunny I'm SURE you will have great results. Thanks ya'll

 

[skittles]

what was your bf last time again?

18.6

 

[skittles]

 

[The Shadow]

you look 17 or so.

 

[skittles]

you look 17 or so.

Ummm... I wish, I'm thinking that the beginning of the week hurt me though. (I wasn't feeling too hot & didn't eat enough cals)

By the end of the week felt great, didn't miss any meals

 

[The Shadow]

Ummm... I wish, I'm thinking that the beginning of the week hurt me though. (I wasn't feeling too hot & didn't eat enough cals)

By the end of the week felt great, didn't miss any meals

\we shall see...

 

[Sassy69]

Awesome progress!

 

[skittles]

Thanks everyone. I think all the info / support on this board is what really helps me. It's about the 100th time I TRIED to get in shape, and it seems like it's for real this time, I'm seeing results & learning TONS.