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ATASR5 attempts the Shadow Project
- Thread starter gymmum
- Start date
gymmum
New member
gymmum said:
Meal 3
200g Chicken breast grilled w/ 2 cups salad
Meal 4
Protein shake w/ water + 1tspn glutamine
Meal 5
Chicken breast 175g w/ 1/4 cup rice, 1 cup broccoli
Meal 6
Protein shake w/ skim
Workout
Legs & Abs
2x12/25kg Smith Squats
2x12/90kg Leg Press
2x12/40kg Leg Extension
2x12/30kg Seated Leg Curl
2x12/12.5each DB Lunges
2x12/30kg BB Deadlifts w/ toes up
1x50/40kg Standing Calf Hack Raises
1x50/40kg Seated calf Raises
3x20/5kg Hypos over ball
3x20/3kg Full Sit-up w/ twist medi ball
3x20/2kg Reverse raises & Hovers
Feel great after workout, although appetite not really there, but managed to eat anyway.
gymmum
New member
MONDAY 19TH FEB
Day 36
Meal 1
1/2 cup oats
4 egg whites + 1 yolk
1 cup coffee 1tbsp skim + 2 sweetener tabs
Meal 2
Multi vitamin
Mega B
20ml Flaxseed oil
33.5g scoop of Horley's Ice Whey Chocolate w/ 375mls skim
Meal 3
200g Tuna steak grilled w/ 2 cups salad
Meal 4
33.5g scoop of Horley's Ice Whey Chocolate w/375mls water+ 1tspn glutamine
No workout today. Have had a rather tramatic day with dog.
Feeling very flat today
Day 36
Meal 1
1/2 cup oats
4 egg whites + 1 yolk
1 cup coffee 1tbsp skim + 2 sweetener tabs
Meal 2
Multi vitamin
Mega B
20ml Flaxseed oil
33.5g scoop of Horley's Ice Whey Chocolate w/ 375mls skim
Meal 3
200g Tuna steak grilled w/ 2 cups salad
Meal 4
33.5g scoop of Horley's Ice Whey Chocolate w/375mls water+ 1tspn glutamine
No workout today. Have had a rather tramatic day with dog.
Feeling very flat today
gymmum
New member
OK..........I'm back
Have had a pretty rough week and training has been sporatic, meals have been fair. No rubbish, just not to schedule and quantity.
Not sure what day I'm up to so will fill in later
Monday 26th Feb
Meals as above
Workout
All wieghts in kgs
Back-Tris-Abs
[email protected] Plate Lat Pulldown - wide
[email protected] Plate Lat Pulldown - narrow
[email protected] T-Bar Rows
1x8@30 Assisted Chins
1x8@20 Assisted Chins
3x6@25 Flat BB Close Grip
3x6@20 Bench Dips - feet up
3x6@6 Sit Ups - medi ball throw
3x6@36 Machine Crunches
2x45sec Transverse Hovers
30min X-Trainer
Tuesday 27th Feb
Legs-Low Back
2x6@110 45 degree Leg Press
2x6@40 Deep BB Squats
2x6@30 Reverse Smith Lunges
2x6@50 Inverted Calf Raises
2x6@50 Donkeys
2x6@40 Seated Calf Raises
4x6@30 Bent Knee BB Deadlifts
2x45sec Transverse Hovers
20mins Treadmill
10mins Rower
Wednesday 28th Feb
Shoulders-Abs
4x6@20 Standing BB Front Press
4x6@25 BB Upright Rows - close
4x6@15 Smith Front Press
2x6@4 Lateral Reverse Leg Raise - ball
2x6@15 Full Sit Up - plate
2x45sec Transverse Hovers
30min X-Trainer
Will post up pics later in the week for comparison.
Have had a pretty rough week and training has been sporatic, meals have been fair. No rubbish, just not to schedule and quantity.
Not sure what day I'm up to so will fill in later
Monday 26th Feb
Meals as above
Workout
All wieghts in kgs
Back-Tris-Abs
[email protected] Plate Lat Pulldown - wide
[email protected] Plate Lat Pulldown - narrow
[email protected] T-Bar Rows
1x8@30 Assisted Chins
1x8@20 Assisted Chins
3x6@25 Flat BB Close Grip
3x6@20 Bench Dips - feet up
3x6@6 Sit Ups - medi ball throw
3x6@36 Machine Crunches
2x45sec Transverse Hovers
30min X-Trainer
Tuesday 27th Feb
Legs-Low Back
2x6@110 45 degree Leg Press
2x6@40 Deep BB Squats
2x6@30 Reverse Smith Lunges
2x6@50 Inverted Calf Raises
2x6@50 Donkeys
2x6@40 Seated Calf Raises
4x6@30 Bent Knee BB Deadlifts
2x45sec Transverse Hovers
20mins Treadmill
10mins Rower
Wednesday 28th Feb
Shoulders-Abs
4x6@20 Standing BB Front Press
4x6@25 BB Upright Rows - close
4x6@15 Smith Front Press
2x6@4 Lateral Reverse Leg Raise - ball
2x6@15 Full Sit Up - plate
2x45sec Transverse Hovers
30min X-Trainer
Will post up pics later in the week for comparison.
gymmum
New member
ck2006 said:
Unfortunately dog had to be put down.
It has been an usettting week especially for my husband, as he's had the dog for 17yrs.
But all is done and he has been laid to rest.
I can now get back to life as normal.
Why is it that men are like babies.....you have to cater to there needs like little children when they are upset or sick. lol....
ck2006
New member
gymmum said:Unfortunately dog had to be put down.
It has been an usettting week especially for my husband, as he's had the dog for 17yrs.
But all is done and he has been laid to rest.
I can now get back to life as normal.
Why is it that men are like babies.....you have to cater to there needs like little children when they are upset or sick. lol....
I am so sorry to hear that
and I am making no comments on men cause then my post would be three pages long these days LOL.
gymmum
New member
OK..........time to get serious
Thursday 1st Mar
Meal 1
2 egg whites 1 whole egg
2 mushrooms
1/2 tomato
50ml black tea
10ml flaxseed oil
229 Cals 18 protein 3.3 carbs 14.5 fat
Meal 2
200g FF yoghurt
30 Almonds
1 medium banana
364 cals 16.8 protein 35.5 carbs 16.7 fat
Meal 3
100g chicken breast
2 cups salad
1 tblsp low fat dressing
1 small orange
50mls green tea
232 cals 30.7 protein 21.2 carbs 5.2 fat
Meal 4
Protein shake w/ 250ml soy milk 99% ff
2 rice cakes w/ 1 tblsp almond butter
1 small kiwi fruit
422 cals 39 protein 37.4 carbs 13 fat
Meal 5
200g lean diced beef
250g green veg
50ml black tea
309 cals 62.3 protein 20 carbs 9.6 fat
Meal 6
protein shake w/ 250ml water
121 cals 23.2 protein 1.9 carbs 2.2 fat
38.9% protein
31.5% carbs
29.6% fat
Workout
Legs & Low Back
2x6@30kg BB Romanian Deadlifts
2x6@35kg Lying Leg Curls
2x6@60kg Inverted Calf Raises
2x6@80kg Donkey Calf Raises
2x6@40kg Seated Calf Raises
4x6@25kg BB Deadlifts (bent knees)
2x45secs Transverse Hovers
10min Rowing Machine
20min Treadmill
Thursday 1st Mar
Meal 1
2 egg whites 1 whole egg
2 mushrooms
1/2 tomato
50ml black tea
10ml flaxseed oil
229 Cals 18 protein 3.3 carbs 14.5 fat
Meal 2
200g FF yoghurt
30 Almonds
1 medium banana
364 cals 16.8 protein 35.5 carbs 16.7 fat
Meal 3
100g chicken breast
2 cups salad
1 tblsp low fat dressing
1 small orange
50mls green tea
232 cals 30.7 protein 21.2 carbs 5.2 fat
Meal 4
Protein shake w/ 250ml soy milk 99% ff
2 rice cakes w/ 1 tblsp almond butter
1 small kiwi fruit
422 cals 39 protein 37.4 carbs 13 fat
Meal 5
200g lean diced beef
250g green veg
50ml black tea
309 cals 62.3 protein 20 carbs 9.6 fat
Meal 6
protein shake w/ 250ml water
121 cals 23.2 protein 1.9 carbs 2.2 fat
38.9% protein
31.5% carbs
29.6% fat
Workout
Legs & Low Back
2x6@30kg BB Romanian Deadlifts
2x6@35kg Lying Leg Curls
2x6@60kg Inverted Calf Raises
2x6@80kg Donkey Calf Raises
2x6@40kg Seated Calf Raises
4x6@25kg BB Deadlifts (bent knees)
2x45secs Transverse Hovers
10min Rowing Machine
20min Treadmill
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