Shadow's project summarized:

[tequilasue]

Wow, this is helpful as hell! Just joined this site and I love the positivity and the motivation!!

 

[*Bunny*]

Workout up shortly?

 

[The Shadow]

Week of Feb 28


Monday Legs:

Squats - 3 sets of 6-8 - 6 TUT
Hacks - 3 sets - of 6-8 - 6 TUT
Lunges - 2 sets 12-15
Leg Curls - 2 sets 6-8 - 6 TUT
Stiff deads - 3 sets of 6-8 6 TUT
Seated Calf Raise - 4 sets 10-12 6 TUT


Tuesday Back:

Stiff Arm Pulldowns - 4 sets 6-8 6 TUT
Seated Rows - over hand grip - 3 sets of 6-8 - 4 TUT
Pulldowns to the BACK(ROPE ATTACHMENT) - 3 sets 0f 6-8 6 TUT
Hypers - 3 sets 6-8 - 4 TUT


Wednesday Chest:

Incline flyes 4 Sets 12-15 reps - 4 TUT
Incline DB Press 4 Sets 6-8 reps - 6 TUT
Cable Crossovers 4 Sets 12 - 15 reps - 6 TUT



Thursday Shoulders

Side Laterals - 3 sets 12-15 reps - 6 TUT
Upright rows - 3 sets - 8-10 reps - 4 TUT
Machine Press - 3 sets - 6-8 reps - 6 TUT
Front Laterals - 3 sets 10-12 Reps - 4 TUT




Friday Arms

Incline Curls - 4 sets 15-20 - 3 TUT
Pushdowns - 4 sets 15-20 - 3 TUT
Alternate Curls - 4 sets 15-20 reps - 3 TUT
Seated Dips - 4 sets 15-20 reps 3 TUT


ABS

PICK TWO DAYS

DAY 1 - SAME SUPERSET OF BICYCLES AND SCISSORS - 5 SETS OF 30 SECONDS EACH...SUPERSET

DAY 2 - INCLINE SIT UPS - 3 SETS 12-15 6 TUT
HYPER EXTENSIONS - 3 SETS OF 12-15 6 TUT
HANGING LEG RAISES - 3 SETS 12-15 6 TUT


CARDIO PLAN:

MON, WED, FRI
HIIT cardio


the HIGH INTENSITY part: - run on flat tread

on the recovery - bump to 15 degrees and slow down a bit


8 CYCLES - 30 secs and 1 minute

 

[The Shadow]

Week of March 7


Monday Legs:

SUPERSET

STIFF DEADS AND LEG CURLS
3 SETS ON EACH 8-10 REPS 6 TUT

LUNGES AND LEG EXTENSIONS
3 SETS ON EACH 8-10 REPS 6 TUT ON THE EXTENSIONS


Tuesday Back:

SUPERSET

STIFF ARM PULLDOWNS AND WIDE GRIP PULLDOWNS
3 SETS ON EACH 8-10 6 TUT

SEATED ROWS AND BENT OVER LATERALS
3 SETS ON EACH 8-10 6 TUT


Wednesday Chest:

SUPERSET

INCLINE FLYES AND INCLINE DB PRESS
3 SETS OF EACH 8-10 6 TUT

CABLE CROSSOVERS - 3 SETS OF 8-10 6 TUT



Thursday Shoulders

SUPERSET

SIDE LATERALS AND SEATED PRESS(DB OR MACHINE)
3 SETS OF 8-10 6 TUT

FRONT LATERALS AND UPRIGHT ROWNS
3 SETS OF 8-10 6 TUT




Friday Arms

SUPERSET

INCLINE CURLS AND ALTERNATE DB CURLS
4 SETS OF 8-10 6 TUT

OVERHEAD CABLE EXTENSIONS AND PUSHDOWNS
4 SETS OF 8-10 6 TUT






ABS

PICK TWO DAYS

DAY 1 - SAME SUPERSET OF BICYCLES AND SCISSORS - 5 SETS OF 30 SECONDS EACH...SUPERSET

DAY 2 - INCLINE SIT UPS - 3 SETS 12-15 6 TUT
HYPER EXTENSIONS - 3 SETS OF 12-15 6 TUT
HANGING LEG RAISES - 3 SETS 12-15 6 TUT


CARDIO PLAN:

MON, WED, FRI
HIIT cardio


the HIGH INTENSITY part: - run on flat tread

on the recovery - bump to 15 degrees and slow down a bit


8 CYCLES - 30 secs and 1 minute
__________________

 

[cjbo32]

I take it cardio is after weights? Or seperate sessions? Also why no squats (beside hacks)? Great thread by the way

 

[jenscats5]

I take it cardio is after weights? Or seperate sessions? Also why no squats (beside hacks)? Great thread by the way

Cardio is in the morning -- 1st thing, on an empty stomach.

The lifting program changes weekly -- there were squats in the beginning....

 

[Dakotah]

so doing cardio in the morning on empty stomach is more rewarding or what?
i never knew that.
I should have went before i ate then - dammit
how about still going even though you have a cold?

 

[jenscats5]

so doing cardio in the morning on empty stomach is more rewarding or what?
i never knew that.
I should have went before i ate then - dammit
how about still going even though you have a cold?

I would say it's OK to go to the gym with a cold as long as you're not puking, etc & as long as the others in the gym don't mind...

Cardio 1st thing in the morning on an empty stomach burns more fat I believe...... but you can do it after not eating 3-4 hours (like in the afternoon) instead IMO....

 

[Dakotah]

I would say it's OK to go to the gym with a cold as long as you're not puking, etc & as long as the others in the gym don't mind...

Cardio 1st thing in the morning on an empty stomach burns more fat I believe...... but you can do it after not eating 3-4 hours (like in the afternoon) instead IMO....

cool - its going to be tough thats for sure i feel like an elephant is sitting on my lungs!!! and my head is stuffy but im going to wing it and go anyways. i like the fact of going to the gym after eating a little something cause the few times i have gone on empty i havent had the strength or dont vomit thing going for me.

i will probably switch off an on when doing cardio like everyother day going on empty and then switching cause if i dont have something my stomach practically eats my spine thanks also

 

[cjbo32]

Doing cardio am is believed to burn up to 300% more body fat than at any other time of day because of your depleted glycogen stores in the morn after an eight hour fast (sleeping). So your body chooses to use fat as a fuel quicker in the morn, as there is no glycogen available, than during the day when glycogen has been restored and is in plentiful supply