ATASR5 attempts the Shadow Project

[gymmum]

Day 5
Workout

Arms
Cable curls triple drop set 1x max reps x 30,25,20
Pushdowns triple drop set 1x max reps x 35,30,25
Dips 3x bodyweight
Kickbacks 3x10x5
Incline DB curls 3x10x7

ABS
Day 3 (forgot to put in)
superset bicycles & scissors 5x30secsxbw

Day 5
Incline situps 3x15xbw
Hyperextensions 3x10xbw
Hanging Leg Raises 3x12xbw


DAY 6
1hr Pilates

Meal as above

Feeling rather disheartened today.

 

[gymmum]

Day 5 & 6
Saturday & Sunday

Meals as above.

Pilates both days 1hr each day.

Will not be able to take supps as per diet.

 

[gymmum]

I have found that I can't use the supps recommended. So I am posting up some sites of places I can get maybe some kind of substitute that I can use here.
Any comments, feedback, recommendations would be greatly appreciated.

http://www.life4orce.com.au/

http://www.mrsupplement.com.au/

http://www.thesupplementden.com.au/

http://www.wholesalesupplementstore.com/?ipsrc=media&reftype=pp&sptype=gg

http://healthfitness.com.au/shop/

http://www.myopure.com.au/Bodybuilding.html

http://www.discountvitaminsexpress.com.au/portalbodybuilding.htm

http://www.adastreet.com.au/content/cms/SUPPLEMENTS/1138/

http://www.musclegenesis.com.au/

http://www.vitaminking.com.au/page/shop/browse/category_id/553615d986a246364fea638ba513ddcb

http://www.completehealth.com.au/aspx/Home.aspx

http://ultimatephysique.com.au/home.php

 

[gymmum]

Monday 22nd Jan

Meals as above

Workout - Legs:

Lunges DB 4x12x12.5
Stiff Deads 1x15x37.5, 1x12x37.5, 1x8x37.5, 1x6x37.5
Stepups areo bench 3x12x30
Buttblaster 4x12xbw
Standing Calves 4x12x100


Tuesday 23rd Jan

Workout - Abs

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

Meals as above

 

[gymmum]

Wednesday 24 Jan
Day 10

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
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

Feeling very hungry mid to late afternoon. Feel sleepy. Get 2nd wind around 7pm.
Legs hurt a bit today, must have done well on Monday.

 

[gymmum]

Tursday Day 11 25th Jan

Meals as Above

didn't train yesterday as had to get kids organised to go back to school on Mon.

Did 40min ab workout with DVD instead.




Friday Day 12 26th Jan

Can't train today as it is a public holiday so my gym is not open so will do some pilates today and train tomorrow.

Have been reserching some Aussie supps and will post up the ones I think are close to what are listed for diet.

I'll keep posting on my own and I seem to be answering myself after I re-read my posts..so I must be learning something. lol

 

[gymmum]

WooHoo!
I just found out that I can get these products:
Gluceroll-R
SesaPure
Cardio Breeze
PureCee

I Cannot get these:
Yohimburn ES or any other
Thermorexin
can anyone recommend anything like these that I could buy here???

 

[gymmum]

Saturday 27th Jan
Day 13

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
Arms & Shoulders

Vertical 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


Felt tired, energy zapped by 4th exercise.
Will have to book into see doc again. Friend says I may have cronic fatigue.

 

[The Shadow]

Dont worry abut the Trex and YES.

Look about for a basic fat burner to use in place of the Trex.

As far as the YES goes...there really isnt a substute product for that.


Be sure to get regular BF testing done as well

 

[gymmum]

Dont worry abut the Trex and YES.

Look about for a basic fat burner to use in place of the Trex.

As far as the YES goes...there really isnt a substute product for that.


Be sure to get regular BF testing done as well

Would the Musashi fat burner + be a suitable subsitute?
I have been trying to catch someone at the gym to do a BF% for me for the last 2 weeks but they all claim to be to busy at the time.
I will try to get it done at least fortnightly if I can. In the meantime I will try to purchase some calipers for myself. I hope to be posting some pics tonight.