Shadows project.....

[Sassy69]

I'm not even going to tell you how funny that movie title is ... private joke.

 

[*Bunny*]

"Dude... Give me a tot!" "No.. Get your owwnnnnn!"

LMAO - I have this movie on right now, thanks....

 

[treilin]

LMAO - I have this movie on right now, thanks....

I love when the one guy kicks hit pocket and smashes all of the tots... I died laughing because that happened to this kid in my middle school.

 

[treilin]

go rent Shaun of the Dead



GREAT - Im gonna buy it

Really I haven't seen it yet. Is it the same genre?

 

[The Shadow]

its a spoof of the the Zombie flicks


GREAT MOVIE

 

[*Bunny*]

"Dude... Give me a tot!" "No.. Get your owwnnnnn!"

"tina come get some ham..."

 

[The Shadow]

WORKOUT SEQUENCE FOR THIS WEEK:


Monday - Legs:
Leg Press - 4 sets...15, 12, 8, 6 reps...SAME 6 TUT
Stif deads - 4 sets - 15,12,8,6 reps 6 TUT
leg extensions - TRIPLE DROP SET - do 10 reps..drop weight.....do THREE DROPS

Leg extensions - TRIPLE DROP SET
Standing calf raise - TRIPLE DROP SET


Tuesday - Back:

SEATED ROWS - STRAIGHT BAR - PULL TO BOOB AND CHIN LEVEL - 4 SETS 8-10 6 TUT

NARROW GRIP PULLDOWN(PALMS FACING EACH OTHERS) - 4 SETS 8-10 6 TUT
PULLOVERS - 3 SETS 8-10 6 TUT
REVERSE PEC DEC - 3 SETS 8-10 6 TUT



Wednesday - Chest:

INCLINE DB PRESS - TRIPLE DROP SET
INCLINE FLYES 3 SETS 8-10 6 TUT
CHEST MACHINE TRIPE DROP SET
CABLE CROSSOVERS TRIPLE DROP SET




Thursday - Shoulders

MACHINE PRESS - TRIPLE DROP SET
SIDE LATERALS - 3 SETS 8-10 6 TUT
FRONT LATERALS HOLDING A PLATE - 3 SETS 8-10
SHRUGS - TRIPLE DROP SET 6 TUT




Friday - Arms

CABLE CURLS - TRIPLE DROP
PUSHDOWNS - TRIPLE DROP
DIP MACHINE - TRIPLE DROP
KICKBACKS - 3 SETS 8-10 6 TUT
INCLINE(45 DEGREES) CURL - 3 SETS 8-10



ON THE TRIPLE DROPS...EACH DROP SHOULD BE DONE FOR MAX REPS...LOOK TO DROP 20-30% EACH DROP FROM PREVIOUS WEIGHT

CARDIO PLAN:




MON, WED, FRI

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


7 CYCLES



ABS - PICK TWO DAYS PER WEEK


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


DAY 2

INCLINE SIT UPS - 3 SETS 8-10 6 TUT
HYPER EXTENSIONS - 3 SETS OF 8-10 5 TUT
HANGING LEG RAISES - 3 SETS 8-10 6 TUt

 

[velvett]

Let me just warn you - these drop sets are evil.



BAAAAAAAAAAAAAAAAAAAAD Shadow very BAAAAAAAAAAAAd Shadow








And YOU - I can finally walk again thankyouverymuch.

 

[The Shadow]

Let me just warn you - these drop sets are evil.



BAAAAAAAAAAAAAAAAAAAAD Shadow very BAAAAAAAAAAAAd Shadow








And YOU - I can finally walk again thankyouverymuch.

Glad I could lend a hand to your..um...tush.

 

[velvett]

Glad I could lend a hand to your..um...tush.

When I get my hands on you

*shakes fist*