ATASR5 attempts the Shadow Project

[gymmum]

Sunday 28th Jan
Day 14

Meals as above.

Pilates 1hr am.

 

[gymmum]

Monday 29th Jan
Day 15

Meal 1

Protein shake w/ skim 375mls
Multi vitamin
Mega B
Banana

Meal 2

22 raw almonds
1/2 tomato

Meal 3

1 cup baby spinach leaves
1 can tuna in water 100g
5 wholewheat crackers
1/4 cup brown rice

Meal 4

Protein shake w/ skim milk

Meal 5

200g lean diced beef
1 small potato
2 cups broccoli

Meal 6

Protein shake w/ skim milk


Workout - Legs:

Lunges DB 4x12x12.5
Stiff Deads 1x15x37.5, 1x12x37.5, 1x8x37.5, 1x6x37.5
Stepups aero bench 3x10x30
Buttblaster 4x12xbw
Standing Calves 4x12x110

 

[gymmum]

Tuesday 30th Jan
Day 16

Meals as above

Workout
Abs

Superset bicycles & scissors 5x30sec



Wednesday 31st Jan
Day 17

Meals as above

Workout
Chest & Back

Incline flyes 3x12x9.5
Cable crossovers 3x12x35
Incline DB Press 3x12x12.5
Seated Machine Press 3x12x30

Stiff arm pulldowns 3x12x30
Pullovers 3x12x15
Seated Rows 3x10x30
Wide pulldowns 3x12x35


Thursday 1st Feb
Day 18

Workout
Abs

Incline situps 3x15x10
Hyperextensions 3x12x10
Hanging Leg raises 3x15xbw

 

[gymmum]

Friday 2nd Feb
Day 19

Meal 1

Protein shake w/ skim 375mls
Multi vitamin
Mega B
Banana

Meal 2

22 raw almonds
1/2 tomato
1/2 cup red cabbage

Meal 3

1 cup baby spinach leaves
100g grilled chicken brest
4 rice cakes w/ light cottage cheese
1/4 cup brown rice

Meal 4

Protein shake w/ skim

Meal 5

200g lean steak
1 cup broccoli
1 cup green beans
1/4 cup carrots

Meal 6

Protein shake w/ skim


Workout
Arms & Shoulders

Preacher Curls 3x12x20
Kickbacks 3x12x5
Incline Curls 3x12x9.5
DB Overhead Extension 3x12x15
Alternate DB Curls 3x12x8
Pushdowns 3x12x25
Side Lateral Raises 4x12x4
Front Lateral Raises 4x12x4
Upright Rows 4x12x15
DB Press 4x12x9.5

 

[gymmum]

Saturday 3rd Feb
Day 20

Meal 1
Protein shake w/ skim + 1 tspn coffee

Meal 2
2 slices w/meal toast w/ vegemite no butter
1 cup coffee

 

[ck2006]

[QUOTE

Preacher Curls 3x12x20
Kickbacks 3x12x5
Incline Curls 3x12x9.5
DB Overhead Extension 3x12x15
Alternate DB Curls 3x12x8
Pushdowns 3x12x25
Side Lateral Raises 4x12x4
Front Lateral Raises 4x12x4
Upright Rows 4x12x15
DB Press 4x12x9.5[/FONT][/QUOTE]


Holy workout girl!!!

 

[gymmum]

[QUOTE

Preacher Curls 3x12x20
Kickbacks 3x12x5
Incline Curls 3x12x9.5
DB Overhead Extension 3x12x15
Alternate DB Curls 3x12x8
Pushdowns 3x12x25
Side Lateral Raises 4x12x4
Front Lateral Raises 4x12x4
Upright Rows 4x12x15
DB Press 4x12x9.5[/FONT]

Holy workout girl!!! [/QUOTE]




I have only been able to get to the gym 3 times a week so have to squeeze in the workouts.

 

[gymmum]

Meal 3
1 cup baby spinach leaves
100g grilled chicken breast
4 rice cakes w/ light cottage cheese & tomato
1/4 cup brown rice + 1 slice ham

Meal 4
Protein shake w/ skim

Meal 5
200g lean steak
1 cup broccoli
1 cup green beans
1/4 cup carrots


Meal 6
Protein shake w/ skim


Workout
30 mins pilates



I have finally got hold of a camera and have now posted pics
these are not the greatest, as you can see I have a lot of work to do
I still haven't been able to get BF measures done yet
If anyone wants to have a guess.....feel free
These pics are rather embarassing due to how I looked 5mths ago.

Back
http://img.photobucket.com/albums/v205/firefox7/picsforforum2-2-07010.jpg

Right side
http://img.photobucket.com/albums/v205/firefox7/picsforforum2-2-07011.jpg

Left side
http://img.photobucket.com/albums/v205/firefox7/picsforforum2-2-07009.jpg

Front
http://img.photobucket.com/albums/v205/firefox7/picsforforum2-2-07008.jpg


Measurements

Height
5'4"
Weight
141
Shoulders
39
Waist
31.5
Chest
34.75
Right Thigh
23.5
Left Thigh
22.25
R calf
16
L Calf
15.75
Hips
35
R Bicep
11.25 relaxed 11.5 flexed
L Bicep
11 relaxed 11.75 flexed

 

[ck2006]

You got some musckles in the back!!!

 

[gymmum]

You got some musckles in the back!!!

Thanks CK
I find my back bulks and cuts the fastest of all parts