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Short1's Road to the USA's. The "Quest to get my bum lean" thread.
- Thread starter the-short-one
- Start date
the-short-one said:
LMAO, whe nI read your post, I read it quickly, and read this workout as "30min STRIPPER"
and was thinking you got yourself a new job.
Hope the hiking was fun and you didn't fall off a cliff or get eaten by a bear or get bug bites in secret places.
florencia
Banned
Cannot keep away from EF!!!Daisy_Girl said:LMAO, whe nI read your post, I read it quickly, and read this workout as "30min STRIPPER"
and was thinking you got yourself a new job.
Hope the hiking was fun and you didn't fall off a cliff or get eaten by a bear or get bug bites in secret places.
Be safe!!
ok! I'm almost back. At my mom's visiting until Sunday.
Did I miss anything uber exciting?
At my mom's visiting until Sunday. Did I miss anything uber exciting?
No but we all miss youthe-short-one said:ok! I'm almost back.
Did I miss anything uber exciting?
hi, girlie.
J
jenscats5
Guest
Hiya Shorty!
T
The Shadow
Guest
DIET: SAME AS PREVIOUS
SUPPLEMENTS: SAME AS AS LAST WEEK BUT BUMPING T3 to 50 Mcg
CARDIO: Monday, Tues, Wed, Thur.(SAME)
30 minutes BICYCLE or STEPPER ONLY this week....STEADY STATE (no intervals)
TRAINING:
MONDAY: CHEST AND BACK 4 sets on each - 4 TUT(2:2) - 6-8 reps
Incline Dumbbell Press(45 degrees)
One Arm Dumbell Rows
Smith Machine Incline press(60 degrees)
Seated Machine Rows
Incline Cable Flyes
Smith Machine Shrugs behind the back
TUESDAY: HAMS AND CALVES - 4 sets on each - 4 TUT - 6-8 reps
Seated Leg Curls - TURNING TOES IN
Lying Leg Curls - TURNING TOES IN
Stiff legged BARBELL deads
Walking Lunges 8-10 strides per leg
ATF Smith Machine Squats - feet as per usual and push from heels
Standing Calf Machine
WEDNESDAY: Shoulders and Arms - 5 sets - 4 TUT - 6-8 reps
Smith Machine Press behind the neck....only lowering to the top of the ear lobes
Dumbbell upright rows
Seated Machine Press
Incline Dumbbel curls
Dips(weight assisted if needed) - kepp torso upright
THURSDAY: Quads and Calves 5 sets - 4 TUT - 6 -8 reps
Leg extensions - SIMPLY A WARM UP...just gets the legs warmed up.
Step Ups
Lunges(yep - again) - 12-15 strides per leg
Leg Extensions - toes turned out
Seated Calf Machine
Friday: Upper chest lateral delts 3 sets - 4 TUT - 10-12 reps
Incline Flyes - 60 degrees
Incline Dumbbell Press - 60 degrees
Behind the back cable laterals
SUPPLEMENTS: SAME AS AS LAST WEEK BUT BUMPING T3 to 50 Mcg
CARDIO: Monday, Tues, Wed, Thur.(SAME)
30 minutes BICYCLE or STEPPER ONLY this week....STEADY STATE (no intervals)
TRAINING:
MONDAY: CHEST AND BACK 4 sets on each - 4 TUT(2:2) - 6-8 reps
Incline Dumbbell Press(45 degrees)
One Arm Dumbell Rows
Smith Machine Incline press(60 degrees)
Seated Machine Rows
Incline Cable Flyes
Smith Machine Shrugs behind the back
TUESDAY: HAMS AND CALVES - 4 sets on each - 4 TUT - 6-8 reps
Seated Leg Curls - TURNING TOES IN
Lying Leg Curls - TURNING TOES IN
Stiff legged BARBELL deads
Walking Lunges 8-10 strides per leg
ATF Smith Machine Squats - feet as per usual and push from heels
Standing Calf Machine
WEDNESDAY: Shoulders and Arms - 5 sets - 4 TUT - 6-8 reps
Smith Machine Press behind the neck....only lowering to the top of the ear lobes
Dumbbell upright rows
Seated Machine Press
Incline Dumbbel curls
Dips(weight assisted if needed) - kepp torso upright
THURSDAY: Quads and Calves 5 sets - 4 TUT - 6 -8 reps
Leg extensions - SIMPLY A WARM UP...just gets the legs warmed up.
Step Ups
Lunges(yep - again) - 12-15 strides per leg
Leg Extensions - toes turned out
Seated Calf Machine
Friday: Upper chest lateral delts 3 sets - 4 TUT - 10-12 reps
Incline Flyes - 60 degrees
Incline Dumbbell Press - 60 degrees
Behind the back cable laterals
