Shadow's project summarized:

[Dakotah]

^^^awesome thanks for that bit of info- i had no idea.
I guess i will be attempting to do am cardio more than every other day then.

 

[bstudiogirl]

What brand of protein powder, creatine, and glutamine do you recommend Shadow for the Shadow project?

 

[*Bunny*]

For reference
-------------------------


WEEK OF APRIL 11TH


Monday Legs:

Stiff Deads
Hacks
Lunges
Leg Curls
Step ups(bench of 5 risers)
Calf raises (10-12 reps)


3 sets on ALL 6-8 reps(except for calves)....6 TUT







Tuesday Chest and Anterior Delts:


Incline DB PRess
Incline Flyes
Cable Crossovers
Seated Shoulder or DB Press(delts)
Front raises on a 45 bench
Upright rows


3 sets of 6-8 6 TUT on all






Thursday BACK AND MEDIAL/POSTERIOR DELTS

Seated Rows
Pulldowns to front
Pulldowns to rear with rope
bent over laterals
Side Laterals
Hypers




3 sets of 6-8 on all - 6 TUT



Friday ARMS


Incline Curls
Pushdowns
Preacher Curls
Overhead dumbell extension
Cable Curls
Kickbacks


3 sets of 6-8 6 TUT



ABS

PICK THREE DAYS

DAY 1 - SAME SUPERSET OF BICYCLES AND SCISSORS - 5 SETS OF 75 SECONDS EACH...SUPERSET

DAY 2 - INCLINE SIT UPS - 3 SETS 6-8 6 TUT
HANGING LEG RAISES - 3 SETS 6-8 reps 6 TUT


DAY 3 - PASS THE BALL.....START ON BACK..ARMS ABOVE HEAD HOLDING A STABILITY OR MEDICINE BALL...SIT UP AS YOU RAISE LEGS...YOU WILL THEN TAKE THE BALL BETWEEN THE FEET...RETURN FEET AND ARMS TO FLOOR...REPEAT AND TAKE BALL FROM FEET WITH HANDS....DO AS MANY AS YOU CAN DO FOR 3 SETS


CARDIO PLAN:

3 DAYS
HIIT cardio


the HIGH INTENSITY part: - run on INCLINE tread

on the recovery - bump SPEED DOWN..NOT INCLINE


10 CYCLES - 90 seconds full tilt and 90 seconds for recovery

 

[The Shadow]

ouuu...thank you

 

[bstudiogirl]

okay no wednesday workout for week posted by bunny??

 

[The Shadow]

okay no wednesday workout for week posted by bunny??

yes...sarting THIS week...its a 4 day split

 

[patty]

Hi ! I am new to this website. I have been thinking of "bodybuilding" a long time now. I had my second son and he is 1 year old now. I am so discouraged because I gained a lot of weight with him and I am now having a hard time losing it and going back to where is used to be. I look at the meals that one has to eat to develop a lean body and I don't know if I can stick to it. I really like to eat, I'm Italian!! any suggestions?

 

[The Shadow]

yep....STFU and train

 

[*Bunny*]

Hi ! I am new to this website. I have been thinking of "bodybuilding" a long time now. I had my second son and he is 1 year old now. I am so discouraged because I gained a lot of weight with him and I am now having a hard time losing it and going back to where is used to be. I look at the meals that one has to eat to develop a lean body and I don't know if I can stick to it. I really like to eat, I'm Italian!! any suggestions?

Hey girl! and welcome to EF

I would like to wish you the best of luck with your goals...

"I look at the meals that one has to eat to develop a lean body and I don't know if I can stick to it..."

If you cannot stick to it, I don't think a lean body is going to be possible.

Best of luck to you, and when you're ready to commit, we'll be here to help you

 

[jenscats5]

Hey girl! and welcome to EF

I would like to wish you the best of luck with your goals...

"I look at the meals that one has to eat to develop a lean body and I don't know if I can stick to it..."

If you cannot stick to it, I don't think a lean body is going to be possible.

Best of luck to you, and when you're ready to commit, we'll be here to help you

So wise, Jedi Bunny!!

Diet is a HUGE part of it..... HUGE