ATASR5 attempts the Shadow Project

[gymmum]

Meal 4

Protein Shake w/ skim


Meal 5
200g roast lamb
2tblsp gravy
1/2 cup broccoli
1/2 cup green beans
1 small baked potato

Meal 6

Protein shake w/ skim

Made it to the gym today to check out the new equipment. WooHoo very fancy. I spent around 40 mins checking it all out and to see how some of the new thing work and was rather impressed. My gym now has things in it that I have heard everyone on here talk about. Not so primative now!!!
I spent around 45 mins training as I had to make many adjustments to weights as they are so much different to the old stuff that I have had to play around with weight until it felt heavy enough.


WORKOUT
LEGS
Leg Press 4x12/65kg this one the seat moves up, not the foot plate.
(new) seated leg curls 4x12/40kg
(new) Hack squats 4x12/85kg
No calf apperatis at all at the moment so I got one of the guys to sit on my back while I bent over the smith machine bar and stood on step. He weighs around 110kg he tells me.
Calves 4x15/110kg
Lying leg curls 4x12x30kg
Leg extentions 4x12/40kg

ABS
assisted ab machine 5x15/bw
leg raises 3x12/bw
decline abs with 6kg medicine ball 3x15/6kg.

Felt very invigorated after the gym as Have missed it this week. Feel good.
Energy levels are up by around 50% today. Might have to harrass the hubby tonight

 

[jenscats5]

^^ Sounds like a great workout!! Whoo Hoo for new equipment!!

For the calf raises - did you hold onto the smith bar and set the step out from the bar some and then have the guy sit on your back? I never understand how those calf raises work...LOL

 

[gymmum]

^^ Sounds like a great workout!! Whoo Hoo for new equipment!!

For the calf raises - did you hold onto the smith bar and set the step out from the bar some and then have the guy sit on your back? I never understand how those calf raises work...LOL

Yes it was.
For the calves you bring the bar down so that when on step your body is at a 90 degree angle. Then have someone sit on your back right at the bottom.
It's agreat alternative.

 

[gymmum]

Monday 12th Feb
Day 29

Meal 1

Protein shake w/ skim 375mls
Multi vitamin
Mega B

Meal 2

22 raw almonds

 

[gymmum]

Meal 3

Portein shake w/ skim + 1 tsp coffee

Meal 4

100g shredded chicken breast and green salad
1 wholewheat pita bread

Had excellent training session today. the new equipment.
They now have an ab crunch machine and I managed to load that to 30kg (approx 17lb) felt gooooood. Had one of the guys throw a 6kg medi ball for my sit ups managed to pump out 5 sets of 20 ouchhh. I love working abs but it takes a lot of weight to feel the real burn. Also I like doing slow crunches with like 30sec pauses which takes around 2mins to do 1 from top to bottom then back up. Love the ab burn.

 

[gymmum]

Wednesday 14th Feb
Day 31

1/2 hr brisk early morning walk

Meal 1
1/2 cup oats
125ml skim milk
5 egg whites
20ml flaxseed oil

Meal 2
Protein shake w/ water
Apple


Wishing you all a very happy Valentines Day

 

[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 metabilisor + be a suitable subsitute?

Also finally got a BF done 24%

 

[ck2006]

HAPPY VALENTINES DAY

 

[LuluDeren]

 

[gymmum]

FRIDAY 16th FEB
DAY 33

Weight
137.7

Measurements
Height 5'4"
R Bi 11.5
L Bi 12
Chest 35
Waist 32.25
R Thigh 20
L Thigh 19.5
R Calf 15.75
L Calf 15.5
Shoulders 40
Hips 38


Meal 1
Protein Shake w/skim
Muliti vitamins x2
Iron x1
Mega B x2

Meal 2
30 raw almonds

Meal 3
Protein Shake w/ skim

Meal 4
200g lean grilling steak w/ 2 cups green salad
1 wholemeal roll
1 tbsp l/f cottage cheese

Meal 5
200g chicken breast (baked)
1 cup broccoli
1 cup raw green beans
½ cup red cabbage
¼ cup raw carrot
½ cup baby spinach

Meal 6
Protein Shake before bed w/ skim



Workouts

Monday
LEGS
2x12@80kg Leg Press
2x12@80kg Hack Squats
2x12@40kg Seated Leg Curls
2x12@32kg Lying Leg Curls
3x12@40kg Leg Extension


Tuesday
30mins kickboxing


Wednesday
BACK & CHEST
4x10@30kg Seated Rows
3x10@16kg Pullovers
[email protected] Pulldowns
[email protected] Reverse Pec
3x12@12kg Incline DB Press
[email protected] Incline Flyes
3x12@25kg Machine Press
4x12@30kg Cable Crossover


Thursday
30mins belly dancing w/ kids


Friday
ARMS & SHOULDERS
3x12@30kg Machine Press
3x10@5kg Side Lat Raises
3x12@5kg Front Raises
[email protected] Shrugs
3x12@20kg Cable Curls
3x12@25kg pushdowns
3x10@35kg Assisted Dips
3x12@7kg Kickbacks
3x10@8kg Incline DB Curls

This weeks food has been pretty much the same all week. I have been busy running around this week running errands for the business so had just made large quantities of everything so all I had to do was portion it up and run.
With the new equipment now at my gym I want to go every day.
As of Monday next week will be able to train around 5:30pm as the gym will be opening an evening crèche. One question I have is - which foods do I change around to compensate the change in training time?????