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Lulu's Journey on The Shadow Project
- Thread starter LuluDeren
- Start date
Ilk said:MORNING!!
Filled milk cartons!! Good idea..Keep up the good work!! Strawberries.. Raspberries YUM!!
And a very good morning to you, Ilk!
florencia said:
I think I was referencing the wrong gif when I looked up 'stiff-dead lifts'...I was thinking I needed some little dumbells for it. I'll take another lookie so I execute them right. Thanks Florencia!
My log for Tuesday September 12
Protein Shake w/water
1.5 ounces Almonds
20 ounces Water
1 Can of Lite Tuna
7 Rice Crackers
1 cup of mixed Berries
20 ounces Water
Protein Shake w/water
1 Beef Rib
1 Medium Potato
1/4 cup cheese
20 ounces water
3 cups Green Tea
Back
Stiff Arm Pulldowns 4 sets of 10
Seated Rows 4 sets of 15
Pulldowns 3 sets of 10
Hyperextensions 3 sets of 10
Abs
Crunches 4 sets of 15
Vertical leg crunches 4 sets of 15
Bicycles 4 sets of 15
AM-45 minutes on treadmill
I'm sure I don't *look* much different in three days, but I feel a little lighter on my feet...LOL.
I hope you all have a great day, today!
I
Ilk
Guest
GOOD AFTERNOON LULU!!!
Have an amazing day today make the most of it!!!!!!!!!!
Have an amazing day today make the most of it!!!!!!!!!!
Thanks Ilk! Thank you for being a great motivator. You brighten many member's days here
Wednesday September 13
Protein Shake w/water
1 ounce Almonds
20 ounces water
7 Rice Crackers
1 Can of Lite Tuna
1 cup of mixed berries
20 ounces water
Protein Shake
1/4 cup cheese
2 cup String beans
Med Chicken breast
20 ounces water
3 cups of Green Tea
Total Cal-1300
Protein-45%
Carbs-21%
Fat-345
AM-HIIT
30/60 8 cycles
15 min warmup and 18 min to finish up trail
Chest
Cable Crossovers 4 Sets of 10
Incline Flies 4 Sets of 15
Incline DB Press 4 Sets of 10
Decline Barbell Press 3 Sets of 15
ABS
45 Sec cycle of Bicycle
45 Sec cycle of Scissors
Crunches 4 Sets of 15
Vertical Leg Crunches 4 sets of 15
I don't know exactly *how* much weight I was lifting as I was using the Total Gym for three of the Chest exercises. You're lifting a percentage of your bodyweight based on the placement of the pin in the machine (I have it on the 3rd from the bottom) I don't have a reference sheet but am waiting for an email from their website with the approriate chart so I can figure it out.
I didn't get to the Pilates. I looked up a website of free exercise guides http://www.easyvigour.net.nz/fitness/h_Free_Pilates_Exercises.htm. There were so many Beginner Exercises that I wasn't sure what I needed to do, so I'll quiry The Shadow.
It's supposed to be in the ninties here today but there's a possibility of ****SNOW***** late Sunday night (that's the Black Hills for ya)
Happy health to you all and have some fun today!
Wednesday September 13
Protein Shake w/water
1 ounce Almonds
20 ounces water
7 Rice Crackers
1 Can of Lite Tuna
1 cup of mixed berries
20 ounces water
Protein Shake
1/4 cup cheese
2 cup String beans
Med Chicken breast
20 ounces water
3 cups of Green Tea
Total Cal-1300
Protein-45%
Carbs-21%
Fat-345
AM-HIIT
30/60 8 cycles
15 min warmup and 18 min to finish up trail
Chest
Cable Crossovers 4 Sets of 10
Incline Flies 4 Sets of 15
Incline DB Press 4 Sets of 10
Decline Barbell Press 3 Sets of 15
ABS
45 Sec cycle of Bicycle
45 Sec cycle of Scissors
Crunches 4 Sets of 15
Vertical Leg Crunches 4 sets of 15
I don't know exactly *how* much weight I was lifting as I was using the Total Gym for three of the Chest exercises. You're lifting a percentage of your bodyweight based on the placement of the pin in the machine (I have it on the 3rd from the bottom) I don't have a reference sheet but am waiting for an email from their website with the approriate chart so I can figure it out.
I didn't get to the Pilates. I looked up a website of free exercise guides http://www.easyvigour.net.nz/fitness/h_Free_Pilates_Exercises.htm. There were so many Beginner Exercises that I wasn't sure what I needed to do, so I'll quiry The Shadow.
It's supposed to be in the ninties here today but there's a possibility of ****SNOW***** late Sunday night (that's the Black Hills for ya)
Happy health to you all and have some fun today!
Good Morning everyone!
Thursday September 14
Protein Shake w/water
Almonds
20 ounces water
7 rice crackers
1 can lite Tuna
1 cup mixed berries
20 ounces water
Protein Shake w/water
1 med Chicken breast
Potato
1/4 cheese
20 ounces water
3 cups Green tea
Total Cal-1160
Protein-48%
Carbs-25%
Fat-27%
AM Cardio-45 min on Treadmill
Was unable to get to Shoulders today, so did them on Friday. I will be doing arms tonight (sat). Had a flat on the freeway then discovered my spare was flat (ughhhh) so spent the afternoon in salvage yards looking for retreads (yippie!).
September 15
Protein Shake w/water
Almonds
20 ounces water
7 rice crackers
1 can of lite Tuna
1 cup of mixed berries
20 ounces water
Protein Shake w/water
Beef patty
1 cup of Peas
Potato
1/4 cheese
20 ounces water
3 cups of Green Tea
Total: 1207
Fat-37%
Carbs-27%
Protein-36%
Am HIIT
8 cycles 15 min warmup 18 min to finish trail
Shoulders
Lateral Raises 3 sets of 10
Dumbell Press 3 sets of 10
Front Lats 3 sets of 10
Upright Rows 3 sets of 10
Shrugs 3 sets of 10
ABS
Crunches 3 sets of 15
Vertical leg crunches 3 sets of 15
Bicycle/scissors superset 3 cycles
Cheat meal today....YAY!
Thursday September 14
Protein Shake w/water
Almonds
20 ounces water
7 rice crackers
1 can lite Tuna
1 cup mixed berries
20 ounces water
Protein Shake w/water
1 med Chicken breast
Potato
1/4 cheese
20 ounces water
3 cups Green tea
Total Cal-1160
Protein-48%
Carbs-25%
Fat-27%
AM Cardio-45 min on Treadmill
Was unable to get to Shoulders today, so did them on Friday. I will be doing arms tonight (sat). Had a flat on the freeway then discovered my spare was flat (ughhhh) so spent the afternoon in salvage yards looking for retreads (yippie!).
September 15
Protein Shake w/water
Almonds
20 ounces water
7 rice crackers
1 can of lite Tuna
1 cup of mixed berries
20 ounces water
Protein Shake w/water
Beef patty
1 cup of Peas
Potato
1/4 cheese
20 ounces water
3 cups of Green Tea
Total: 1207
Fat-37%
Carbs-27%
Protein-36%
Am HIIT
8 cycles 15 min warmup 18 min to finish trail
Shoulders
Lateral Raises 3 sets of 10
Dumbell Press 3 sets of 10
Front Lats 3 sets of 10
Upright Rows 3 sets of 10
Shrugs 3 sets of 10
ABS
Crunches 3 sets of 15
Vertical leg crunches 3 sets of 15
Bicycle/scissors superset 3 cycles
Cheat meal today....YAY!
Monday September 18
AM-HIIT
8 cycles 30/60
15 min warmup, 18 min to finish trail
Protein Shake w/water
1 ounce almonds
20 ounces water
4 regular crackers
1 cup mixed berries
Protein shake w/water
Chicken breast
1 cup string beans
Red potato
2 (sm)pieces garlic bread
3 cups of Green tea
Total Cal-1335
Fat-32%
Carbs-32%
Protein-36%
Legs
SUTs
Leg Ext 3 sets of 10
Walking Lunges 3 sets of 10(each leg)
Hack squats 3 sets of 10
Leg Curls 3 sets of 10
Calf raises 4 sets of 20
AM-HIIT
8 cycles 30/60
15 min warmup, 18 min to finish trail
Protein Shake w/water
1 ounce almonds
20 ounces water
4 regular crackers
1 cup mixed berries
Protein shake w/water
Chicken breast
1 cup string beans
Red potato
2 (sm)pieces garlic bread
3 cups of Green tea
Total Cal-1335
Fat-32%
Carbs-32%
Protein-36%
Legs
SUTs
Leg Ext 3 sets of 10
Walking Lunges 3 sets of 10(each leg)
Hack squats 3 sets of 10
Leg Curls 3 sets of 10
Calf raises 4 sets of 20
Good Morning, Florencia! I do like legs day, too...now, I have to force myself to LOVE abs days 
I've been having probs loading the pages here with a slew of errors so didn't get my schedule posted
Anywho, just finished up the second week of Shadow's program. I'm thinking of adding an extra cardio (moderate) session a few times per week, at night. I have noticed a dif in my back..a little more defined (yay). I actually think I lost some fat on my butt because there's a little saggy skin, which is worrisome. (hope it tightens up)
I think I may be able to afford some Yohimburn in the next month. I heard there was a coupon, could someone link me to the thread, please?. Thanks
I hope everyone's Sunday is relaxing and enjoyable!
I've been having probs loading the pages here with a slew of errors so didn't get my schedule posted
Anywho, just finished up the second week of Shadow's program. I'm thinking of adding an extra cardio (moderate) session a few times per week, at night. I have noticed a dif in my back..a little more defined (yay). I actually think I lost some fat on my butt because there's a little saggy skin, which is worrisome. (hope it tightens up)
I think I may be able to afford some Yohimburn in the next month. I heard there was a coupon, could someone link me to the thread, please?. Thanks
I hope everyone's Sunday is relaxing and enjoyable!
I
Ilk
Guest
LuluDeren said:Good Morning, Florencia! I do like legs day, too...now, I have to force myself to LOVE abs days
I've been having probs loading the pages here with a slew of errors so didn't get my schedule posted
Anywho, just finished up the second week of Shadow's program. I'm thinking of adding an extra cardio (moderate) session a few times per week, at night. I have noticed a dif in my back..a little more defined (yay). I actually think I lost some fat on my butt because there's a little saggy skin, which is worrisome. (hope it tightens up)
I think I may be able to afford some Yohimburn in the next month. I heard there was a coupon, could someone link me to the thread, please?. Thanks
I hope everyone's Sunday is relaxing and enjoyable!
HELLO LULU!!! well done for the great back! YAY!!!!!!!!!!
Use Yohimburn on the butt area.. I use it allover everyday 2/3 times a day.. AMAZING it will really tighten it up!
HAVE A GREAT DAY!!!!
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