Shadows project.....

[The Shadow]

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?

ok....BUT cut back on ALL exercises by one set for tues/wed.....


NOTE THE DIFFERENT HIIT INTERVAL TIME AS WELL

 

[skittles]

ok....BUT cut back on ALL exercises by one set for tues/wed.....


NOTE THE DIFFERENT HIIT INTERVAL TIME AS WELL

Ok - sounds great. Yeah, HIIT will be more intense, but 75 sec's is a good 'resting' period.

We aren't supposed to get anymore snow till Friday. I hope that's true, or someones gonna have to come & dig my house out.

Today was a blowout too, so I'm gonna do a Tae-bo video once it gets a bit warmer.

 

[skittles]

Thanks to all of you for your nice comments

I had lot's of reading to catch up on. I think I'm truely an EF addict now. All I was worried about is when I could log on.

I decided that I'm not going to go to work tomorrow. I just feel so behind on my workouts / diet. If I take the day off, I can have a total perfect gym/diet day & get me back on track.

 

[treilin]

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

I can't use my treadmill any more? Or do I have to buy an Ellyptical?

 

[The Shadow]

I can't use my treadmill any more? Or do I have to buy an Ellyptical?

you cant do cardio at the gym??


,,,or do you do it at home in the am?

 

[treilin]

you cant do cardio at the gym??


,,,or do you do it at home in the am?

I have a treadmill I do at home in the a.m. I hit the gym in the p.m. lso... I don't think my leg work-out went very well this evening....

 

[The Shadow]

I have a treadmill I do at home in the a.m. I hit the gym in the p.m. lso... I don't think my leg work-out went very well this evening....

ok hen...use the tread but change HOW you varyu the intensity...ie - speeed up instead of raising incline and vice versa

 

[treilin]

ok hen...use the tread but change HOW you varyu the intensity...ie - speeed up instead of raising incline and vice versa

o.k. Rooster I run at a 9.2, on a 7.0 incline... I just keep upping it. I about fell off today ha ha (notice no smiley here.....)

 

[velvett]

o.k. Rooster I run at a 9.2, on a 7.0 incline... I just keep upping it. I about fell off today ha ha (notice no smiley here.....)

9.2!
Damn.

 

[The Shadow]

o.k. Rooster I run at a 9.2, on a 7.0 incline... I just keep upping it. I about fell off today ha ha (notice no smiley here.....)

damn...my spelling sucks....



so that is your max 45 sesond deal??


wow


dont change anything - LOL