Shadows project.....

[treilin]

totally agree ... hot girl....can't improve much on that... well I'm sure shadow will find a way...lol!

Skittles has it going on... and you too Miss Alycat!!!

 

[The Shadow]

WORKOUT SEQUENCE FOR THIS WEEK:


Monday – Legs:
LEG EXTENSIONS 3 SETS 8-10
LEG CURLS 2 SETS 8-10
STIFF DEADS 3 SETS 8-10
HACKS 3 SETS 8-10
SEATED CALF RAISE 4 SETS 10-15



Tuesday – Back:

STIFF ARM PULLDOWNS
PULLOVERS
SEATED ROWS(STRAIGHT BAR - PULL TO CHIN)
BENT OVER LATERAL RAISES

3 SETS ON ALL 8-10 ON ALL




Wednesday – Chest:

MACHINE PRESS 4 SETS
INCLINE FLYES 3 SETS
DIP MACHINE 3 SETS
INCLINE DB PRESS 3 SETS


8-10 ON ALL


Thursday – Shoulders

SIDE LATERLAS(SEATED ON A 90 BACKED BENCH)
FRONT LATERALS(SEATED ON A 45 DEGREE INCLINE BENCH)
DUMBELL PRESS
UPRIGHT ROWS

3 SETS ON ALL 8-10





Friday – Arms

INCLINE CURLS
PUSHDOWNS
90 DEGREE PREACHERS(FLAT SIDE)
KICKBACKS
EZ BAR CURLS
DUMBELL EXTENSION BEHING THE HEAD

3 SETS ON ALL 10-12 REPS


CARDIO PLAN:



SWITCH EXERCISE TYPE.....SWITCH FROM WHAT YOU HAVE BBEN USING TO A DIFFERENT APPARATUS


MON, WED, FRI

10-15 MINUTE WARM-UP
HIIT - 45 SECONDS OF MAX EFFORT
75 SECONDS OF RECOVERY


6 CYCLES

 

[treilin]

Stupid question I should know the answer too... On the hacks... we don't have a hack machine at the gym. What's the best alternative to do the same thing?

 

[The Shadow]

Stupid question I should know the answer too... On the hacks... we don't have a hack machine at the gym. What's the best alternative to do the same thing?

hmm......well....have you done Sissy Squats?

 

[treilin]

hmm......well....have you done Sissy Squats?

yes, and I guess I will do sissy squats. The hack machine was broke last time and that's why I ask. Maybe they have it fixed now!

 

[The Shadow]

do those then as they will work......if the hack is fixed of course....

 

[alycat]

where's Skittles today???

 

[treilin]

where's Skittles today???

Remember her Boyfriend is back

 

[skittles]

No, had nothing to do with him!!

I was burried in the snow!! Power went off on Sat. night/ early Sunday morn & I'm just getting it back!! No power means, frezzing cold here & cold water showers I could NOT get warm & now I have a cold

So, I'm much behind all of you
Still haven't trained arms from last week (behind from the 2 storms last week)
EVERYTHING was closed once again today... Well, the pharmasave opened & I got some decongestants.

OK - so I'm behind on arms fr. last week & legs this week. HIIT today too. I never ate badly, BUT my diet still was shitty. Couldn't cook etc, so I'd have a big gross breakfast & than nothing till I could crawl out from under the covers




OK -- I'm gonna have to think of a plan to catch up, I'll see what you think Shadow.

 

[skittles]

Could I change it to this:

Tuesday:

morning - HIIT
afternoon - arms (fr. last week)
night - legs

Wednesday:

morning - HIIT
afternoon - Back
night - chest

Thursday / Friday = same as posted

What do you think? I know that's alot for Tues & Wed., but I think it would be ok for 2 days?