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Shadows project.....

I can't see anyones galleries -saying I need to be plat.

I got an e-mail the other day stating that I paid for month #2.....does it take a bit for it to go through?
 
skittles said:
I can't see anyones galleries -saying I need to be plat.

I got an e-mail the other day stating that I paid for month #2.....does it take a bit for it to go through?
Click to expand...
This happened to me a couple times, I logged out, cleared my cookies, rebooted and it was ok...
 
The Shadow said:
PWN3D......DAYUM.......


post up the result CC....
Click to expand...

I can't stand people that all they want to do is try and demolish something good going on. We are posting our results with what you are doing. If she wants to start her own group that's fine. To sit here and degrade the rest of us I don't think so!
 
ASU said:
You ladies sound like ...... HAHAHAAHA I don't wanna say this HAHAHHAHAHAAA!!!!!!!!!!!!!!!!!!!!!!!!!!
Click to expand...

I was gonna sit here and type out this whole long response to your comment about us ladies here being puppets and then realized.... bah... you aren't worth it and a

GO FUCK YOUSELF !

was all you deserved!


Sorry ladies and Shadow for going off the deep end but she really hit a note.
 
Frisky said:
I was gonna sit here and type out this whole long response to your comment about us ladies here being puppets and then realized.... bah... you aren't worth it and a

GO FUCK YOUSELF !

was all you deserved!


Sorry ladies and Shadow for going off the deep end but she really hit a note.
Click to expand...

Interesting views on that individual.


Who is to say what works for whom? Is there a golden perfect macronutrient breakdown for all metabolisms? for all training types? for all body types? for all goals? for every genetic variation? Obviously, NO.

Its a matter of dedicated time spent tracking and understanding all of those aforementioned variables as they apply to YOU, the individual. Try one, it works, rock on, it doesn't, modify.

Forgive me, Shads, but I think what you are doing so effectively for the folks around here is applying your experienced view over the choices each has made to help in avoiding pitfalls that are inherent in trying any NEW approach. Why would anyone want to go it blind when that kind of quality help is available? THAT would be stupid, frankly.

If her perception is that following advice en masse makes you a puppet, then maybe the idea of cumulative experience or group dynamic is foreign to her. How much better does a group of like minded, like-goaled people see the target or the lack of target than one individual among silent strangers? I will refrain from overstating the obvious here.

Well, from my perspective, we are all lucky to NOT be in that situation, and for most of us, THAT is why we are here. This thread, the attitude and experience behind helping the way shadow and others do here, that is certainly my reason for being at EF. Do i aggree all the time with everything from everyone? NO, no one does, that's what makes this thread, this whole group of people so damn valuable, and so damn smart.



Is her approach to a difference of opinion a bit misaligned? er... yeah. But that stems from more than the opinions on this thread. Don't let it rile you, ladies, you are all witness to the positive changes that have been gained by Shads help and by your own input and encouragement: forgive the haters for they know not what the fuck they are talking about, ya know?










Oh, and Frisky, darlin'? save your intensity for other pursuits, you're going to need it....


:chomp:
 
ChefWide said:
Interesting views on that individual.


Who is to say what works for whom? Is there a golden perfect macronutrient breakdown for all metabolisms? for all training types? for all body types? for all goals? for every genetic variation? Obviously, NO.

Its a matter of dedicated time spent tracking and understanding all of those aforementioned variables as they apply to YOU, the individual. Try one, it works, rock on, it doesn't, modify.

Forgive me, Shads, but I think what you are doing so effectively for the folks around here is applying your experienced view over the choices each has made to help in avoiding pitfalls that are inherent in trying any NEW approach. Why would anyone want to go it blind when that kind of quality help is available? THAT would be stupid, frankly.

If her perception is that following advice en masse makes you a puppet, then maybe the idea of cumulative experience or group dynamic is foreign to her. How much better does a group of like minded, like-goaled people see the target or the lack of target than one individual among silent strangers? I will refrain from overstating the obvious here.

Well, from my perspective, we are all lucky to NOT be in that situation, and for most of us, THAT is why we are here. This thread, the attitude and experience behind helping the way shadow and others do here, that is certainly my reason for being at EF. Do i aggree all the time with everything from everyone? NO, no one does, that's what makes this thread, this whole group of people so damn valuable, and so damn smart.



Is her approach to a difference of opinion a bit misaligned? er... yeah. But that stems from more than the opinions on this thread. Don't let it rile you, ladies, you are all witness to the positive changes that have been gained by Shads help and by your own input and encouragement: forgive the haters for they know not what the fuck they are talking about, ya know?










Oh, and Frisky, darlin'? save your intensity for other pursuits, you're going to need it....


:chomp:
Click to expand...


Great post.


Thanks Chef
 
skittles said:
I know this is a great opportunity for me, and I'm refusing to mess it up. I hate seeing my 'before' pics on display like that, so I have all the motivation in the world right now. (Not to mention Shadow, you, Daisy & all the others)
Click to expand...

99% of the women in the world would love to call your before pics their after pics. Anything you do to look even better is all gravy so don't ever sweat it. It's very cool of Shadow to take care of it all for you though - you're very lucky! Can hardly wait for the progress pics... :p :p :p
 
fireflyer said:
99% of the women in the world would love to call your before pics their after pics. Anything you do to look even better is all gravy so don't ever sweat it. It's very cool of Shadow to take care of it all for you though - you're very lucky! Can hardly wait for the progress pics... :p :p :p
Click to expand...

Thanks :) Your way too sweet :rose:

Yeah, Shadows great for taking the time to prepare this program for us all! We are very lucky.
 
ChefWide said:
Interesting views on that individual.


Who is to say what works for whom? Is there a golden perfect macronutrient breakdown for all metabolisms? for all training types? for all body types? for all goals? for every genetic variation? Obviously, NO.

Its a matter of dedicated time spent tracking and understanding all of those aforementioned variables as they apply to YOU, the individual. Try one, it works, rock on, it doesn't, modify.

Forgive me, Shads, but I think what you are doing so effectively for the folks around here is applying your experienced view over the choices each has made to help in avoiding pitfalls that are inherent in trying any NEW approach. Why would anyone want to go it blind when that kind of quality help is available? THAT would be stupid, frankly.

If her perception is that following advice en masse makes you a puppet, then maybe the idea of cumulative experience or group dynamic is foreign to her. How much better does a group of like minded, like-goaled people see the target or the lack of target than one individual among silent strangers? I will refrain from overstating the obvious here.

Well, from my perspective, we are all lucky to NOT be in that situation, and for most of us, THAT is why we are here. This thread, the attitude and experience behind helping the way shadow and others do here, that is certainly my reason for being at EF. Do i aggree all the time with everything from everyone? NO, no one does, that's what makes this thread, this whole group of people so damn valuable, and so damn smart.



Is her approach to a difference of opinion a bit misaligned? er... yeah. But that stems from more than the opinions on this thread. Don't let it rile you, ladies, you are all witness to the positive changes that have been gained by Shads help and by your own input and encouragement: forgive the haters for they know not what the fuck they are talking about, ya know?










Oh, and Frisky, darlin'? save your intensity for other pursuits, you're going to need it....


:chomp:
Click to expand...

Very good Post Chef!

and yes... My energy and intensity need not be wasted ;)
 
Wow, I missed the um, errr, excitement??

Would it be out of line to post a link (ie not allowed) to another board who (IMO) promotes the type of eating plan that ASU seems to want to follow?? I used to belong there & found it to not be a good fit for me, but it might be a fit for her?? Or keep it to PMs?? They are pretty militant about the equal amounts of fat/carb/protein per meal & aren't hesitant about their nitpicking & criticism.....
 
jenscats5 said:
Wow, I missed the um, errr, excitement??

Would it be out of line to post a link (ie not allowed) to another board who (IMO) promotes the type of eating plan that ASU seems to want to follow?? I used to belong there & found it to not be a good fit for me, but it might be a fit for her?? Or keep it to PMs?? They are pretty militant about the equal amounts of fat/carb/protein per meal & aren't hesitant about their nitpicking & criticism.....
Click to expand...


at this point - I couldnt care less.....shes not eating that plan - thats the thing....

pm it to her
 
Do you put fruit in your shakes? I usually do so it makes it easier for me to drink them. (Picky)

*So, I guess if there should be carbs in there I get them from the fruit, but I will only use water from now on until I am instructed to use milk (;) )






*This statement directly stems from a conversation I had with Shadow
 
Last edited:
*Bunny* said:
Do you put fruit in your shakes? I usually do so it makes it easier for me to drink them. (Picky)

So, I guess if there should be carbs in there I get them from the fruit, but I will only use water from now on until I am instructed to use milk (;) )
Click to expand...



I suggested that Toots...
 
WORKOUT SEQUENCE FOR THIS WEEK:


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
But 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





CARDIO PLAN:




MON, WED, FRI

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


8 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
 
Last edited:
Couple questions... What is a butt blaster? Also... do you do step-up's on a bench at home or at the gym? Can we substitute a Reebok Step at the highest it can go?

What's this "pushwodns" on arm day?
Do you want me to keep 8 cycles this week on HIIT or go to 9?
 
treilin said:
Couple questions... What is a butt blaster? Also... do you do step-up's on a bench at home or at the gym? Can we substitute a Reebok Step at the highest it can go?

What's this "pushwodns" on arm day?
Do you want me to keep 8 cycles this week on HIIT or go to 9?
Click to expand...


there should be a glute machine at your gym

do them at the gym - 5 risers is fine

8 again.
 
Is 'Glute Machine' a technical term for the piece of equipment because I'm not real sure what you are talking about. I can do a search and go look at the piece of equipment on-line and it may ring a bell....
 
treilin said:
Is 'Glute Machine' a technical term for the piece of equipment because I'm not real sure what you are talking about. I can do a search and go look at the piece of equipment on-line and it may ring a bell....
Click to expand...

do a search for butt blaster...glute machine
 
Hey Shadow favor... can you please post next weeks work-out by friday morning? That way I can still do the work-out while I'm on the cruise ship. They have a gym I checked into it :) Much appreciated!
 
treilin said:
Hey Shadow favor... can you please post next weeks work-out by friday morning? That way I can still do the work-out while I'm on the cruise ship. They have a gym I checked into it :) Much appreciated!
Click to expand...

HMMMMMM



maaaybe
 
treilin said:
Hey Shadow favor... can you please post next weeks work-out by friday morning? That way I can still do the work-out while I'm on the cruise ship. They have a gym I checked into it :) Much appreciated!
Click to expand...
Just found out mine does too! No excuses now... Just as I like it :)
 
The Shadow said:
HMMMMMM



maaaybe
Click to expand...
O.k. well I'm making the effort to go on vacation and keep doing the Shadow plan... kinda hard to keep doing it if I don't have the program.... Hmmmmmm :)
 
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 NEW 4 TUT UNLESS OTHERWISE NOTED
 
Last edited:
The Shadow said:
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
Click to expand...
Oh...... my..... gawd..... :insane:
 
THANKS SHADOW! I copied it down and I'm running to the airport now... Take care all... and I'll have a drink for you! I mean protein shake :) TTYL *kisses*; *hugs*
 
OK - I have my calipers now. Last night I weighed myself (127) & did the BF test (17.6%)

Today I got on the scale 132 lbs :worried: I'm bloated like a balloon.

I'll have pic's up tonite / tomorrow morning.
 
skittles said:
OK - I have my calipers now. Last night I weighed myself (127) & did the BF test (17.6%)

Today I got on the scale 132 lbs :worried: I'm bloated like a balloon.

I'll have pic's up tonite / tomorrow morning.
Click to expand...
must be a pretty deflated balloon... :p
 
I wasn't able to follow Shadows program for week 4 :bawling: I did a mix between weeks 2 & 3. My diet was the same last week durnig the days(well pretty close, there were a few subs made) Then on Friday night, Sat. night & Sunday night I way overindugled. I was so depressed I didn't want to leave my door! Anyway, I guess I'm not as strong as I would like to think :rolleyes:
@ days back on the Shadow program & I'm feeling MUCH better!!!

Here are some pic's. I was 133 lbs on the scale today (I'm due to start my period in 2 days - that could be half of it & I'm sure the weekend slaugtered me in terms of results.

Please made some fat ass jokes now (so I can remember them the next time I even get the urge to do such binge)

Anyway, here they are
 
skittles said:
Please made some fat ass jokes now (so I can remember them the next time I even get the urge to do such binge)

Anyway, here they are
Click to expand...
What the heck did you smoke up in those woods girl?? :rasta:

Im serious
 
skittles said:
Thanks hun :)
Your looking awesome! I just checked your gal again - nice arm/shoulder!!
behind too
Click to expand...
Thank you! What's up with the dimple on the left side though (back), did you see that?

I get caught flexing in the mirror LOL "Umm what are you doing??"

then I get all embarrassed...me embarrassed?? who knew :rolleyes:
 
I don't know......... it looks fine though (maybe just a space between your bulgding muscles...............you look fab
 
skittles said:
I don't know......... it looks fine though (maybe just a space between your bulgding muscles...............you look fab
Click to expand...
As do you sweetie! Glad your back... we missed you around these parts for sure!

Updated pics and stuff later :)
woooohooooooo
:D
 
skittles said:
I'm telling ya - on Sunday I had a gullet that made my pants pop

back on the program & I feel much better :) I love this routine
Click to expand...


going off will really highlight how bad certain fodds make you feel
 
skittles said:
Yes, & your arse is high & perky :qt:

The first day my ass feels high it will be posted. LOL
Click to expand...
LOL I hear ya!

IMO, I don't see the things some of ya'll do, makes me feel good to post them and know I have to improve the next week...

Nothing's a better motivator like staring at my cheeks all day :rolleyes:
 
*Bunny* said:
LOL I hear ya!

IMO, I don't see the things some of ya'll do, makes me feel good to post them and know I have to improve the next week...

Nothing's a better motivator like staring at my cheeks all day :rolleyes:
Click to expand...

Yeah, I'm the same way, & I have the backside shots (at home)

I posted how my cheek hung out in the 'before' pic & I nearly cry anytime I see it - as I see some sort of improvements I'l post them..............right now there aren't any changes :rolleyes:
 
skittles said:
Yeah, I'm the same way, & I have the backside shots (at home)

I posted how my cheek hung out in the 'before' pic & I nearly cry anytime I see it - as I see some sort of improvements I'l post them..............right now there aren't any changes :rolleyes:
Click to expand...
I'm sure there are changes silly! But when you're ready, Ill be here to give you props :kiss:


3 hours to go then Im outta here, 3 day weekend

woooo hooooooooooo
 
Last edited:
*Bunny* said:
I'm sure there are changes silly! But when you're ready, Ill be here to give you props :kiss:


3 hours to go then Im outta here, 3 day weekend

woooo hooooooooooo
Click to expand...


Yay :dance2:

have a good one :)
 
Skittles-

I just have to say you look AMAZING!!!! you are such an inspiration to me! I'm no my first week of the same plan that you are doing as far as workouts and diet and I can't wait to see results that are HALF as good as you! Congratulations and keep up the great work :)
 
toitasatiger said:
Skittles-

I just have to say you look AMAZING!!!! you are such an inspiration to me! I'm no my first week of the same plan that you are doing as far as workouts and diet and I can't wait to see results that are HALF as good as you! Congratulations and keep up the great work :)
Click to expand...


Thanks hun :)

You will have the same results.....post up a picture :qt:

This board is great - you will :heart: it
 
I definitely will do the picture thing because it's great to get feed back so i'm going to try and do that this weekend so people can have an idea of what i'm starting at. Thanks!! I've read through a lot of the threads and you all are so encouraging AND hilarious!
 
*Bunny* said:
WOMAN PLEASE... i GOT MY ASS AND CHUNKERS POSTED ALL UP OVER THIS BIATCH....


:rolleyes:


:verygood:
Click to expand...
Mine too. If you can't let your ass hang out among the iron angels, where can you hang it???
 
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
 
treilin said:
Well I just finished the 9 cycle HIIT again.... I will do the 45 constant cardio the other two days.... Nice to see you again Shadow!
Click to expand...


oh well.....



thats be fine
 
*Bunny* said:
:wavey: -

How are things Girly?
Click to expand...


:) Things are going.....

I'm still following along, just not able to post as much. I'm working crazy hours ( 87 last week alone)

Only thing I did different from the program is yesterday I didn't train. No weights or cardio, I also had a protein bar late at night (12:30)

I'll have to train arms & do some cardio after work today or tomorrow, see how the days go :)

I missed so many posts, I better get reading while I have the chance.

Oh- I need pic's up - I'll do it when I get home (today or tomorrow - I'm LIVING out of my gym bag!)
 
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