Shadows project.....

[Sassy69]

Excellent fat burners: thermorexin (stimulant) & leverex (non-stimulant), both non-ephedrine. These are available at the AF Store (http://anabolicfitness.net/shop). --- had to correct the link to AF store..

 

[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

 

[treilin]

Just looking over the schedule. Can you tell us what the TUT is on the Stiff Deads?

 

[The Shadow]

Just looking over the schedule. Can you tell us what the TUT is on the Stiff Deads?

um....its on there......

 

[*Bunny*]

hi Your post says "stiff deads - 3 sets of 6-8 TUT"

Am I reading it wrong as well?

 

[treilin]

um....its on there......

Now it is... Thanks

 

[The Shadow]

Now it is...

such attitude...how was the wo?

 

[treilin]

such attitude...how was the wo?

Honestly.... I think I could still do more. On the seated rows I feel like I could have more reps like 10 -12 and like a 6 tut instead of 4 with lower weight. I did 4 sets at the 4 tut with heavier weight and I don't feel like the last 2 or 3 reps I could get the full range of motion in. If I dropped even 10 pounds though I felt like with the 4 tut I just couldn't feel the pain. I'm an avid 6 tut person. I like the slower rep because I can have the mind connect with the muscle and focus on it. The hypers I could either have more reps or another set, The stiff arm pull-down was good, The pulldowns to back with the rope I think I'm doing it right but I seem to feel a lot of it in my traps and shoulders... Is that good?

 

[The Shadow]

Honestly.... I think I could still do more. On the seated rows I feel like I could have more reps like 10 -12 and like a 6 tut instead of 4 with lower weight. I did 4 sets at the 4 tut with heavier weight and I don't feel like the last 2 or 3 reps I could get the full range of motion in. If I dropped even 10 pounds though I felt like with the 4 tut I just couldn't feel the pain. I'm an avid 6 tut person. I like the slower rep because I can have the mind connect with the muscle and focus on it. The hypers I could either have more reps or another set, The stiff arm pull-down was good, The pulldowns to back with the rope I think I'm doing it right but I seem to feel a lot of it in my traps and shoulders... Is that good?

YES...the rope attachment hits inner back a bit more...


KEEP THE 4 TUT......it will build strength

 

[jenscats5]

Hey Shadow -- question -- cuz I want to make sure I fully understand the TUT thing...... is the TUT the time it takes to complete the movement or is it like a static contraction once the movement is completed?? Like with a bicep curl -- is the TUT the time it takes to move the DB from lower to upper or just hold it in the "up" position = the TUT??