Shadows project.....

[toitasatiger]

I was wondering the same thing. I started this plan on the 14th of February and I've lost 6 lbs but I still have to get my bf tested. So far so good except for this weekend. I got the flu and I couldn't workout at all yesterday. Is it okay to double my workout today and do my legs with my back and then do my cardio a little bit later tonight?

 

[The Shadow]

didnt see this until after the fact...post up what you did


LOL


and Ill tell you if it was ok

LMAO




either way - combo or no - its fine

 

[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??

Ahem......

 

[*Bunny*]

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??

I've been doing it ^^^ the latter I think is something else, maybe "contracted position TUT" ...

 

[The Shadow]

TUT - icluses all time form beginning of concentric theu the eccentric....


typically a 6 TUT - I want a 2 sec positive and a 4 sec negative

 

[jenscats5]

TUT - icluses all time form beginning of concentric theu the eccentric....


typically a 6 TUT - I want a 2 sec positive and a 4 sec negative

Thank you S! I just wanted my little pea brain to understand fully....LOL

 

[The Shadow]

Week of March 7


Monday Legs:

SUPERSET

STIFF DEADS AND LEG CURLS
3 SETS ON EACH 8-10 REPS 6 TUT

LUNGES AND LEG EXTENSIONS
3 SETS ON EACH 8-10 REPS 6 TUT ON THE EXTENSIONS


Tuesday Back:

SUPERSET

STIFF ARM PULLDOWNS AND WIDE GRIP PULLDOWNS
3 SETS ON EACH 8-10 6 TUT

SEATED ROWS AND BENT OVER LATERALS
3 SETS ON EACH 8-10 6 TUT


Wednesday Chest:

SUPERSET

INCLINE FLYES AND INCLINE DB PRESS
3 SETS OF EACH 8-10 6 TUT

CABLE CROSSOVERS - 3 SETS OF 8-10 6 TUT



Thursday Shoulders

SUPERSET

SIDE LATERALS AND SEATED PRESS(DB OR MACHINE)
3 SETS OF 8-10 6 TUT

FRONT LATERALS AND UPRIGHT ROWNS
3 SETS OF 8-10 6 TUT




Friday Arms

SUPERSET

INCLINE CURLS AND ALTERNATE DB CURLS
4 SETS OF 8-10 6 TUT

OVERHEAD CABLE EXTENSIONS AND PUSHDOWNS
4 SETS OF 8-10 6 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
__________________

 

[The Shadow]

Week of March 13

Monday Legs:

GIANT SET ON FIRST 4 EXERCISES....2 MINUTES REST BETWEEN EACH CYCLE

...DO THE SQUATS BY THEMSELVES AND LAST

Stiff deads 3 sets of 8-12
Leg Extensions - 3 sets of 8-12
Leg Curls - 3 sets of 8-12
Lunges - 3 sets of 8-12 per leg
Squats - 1 set of 20 reps


ALL SETS WITH A 5 TUT



Tuesday Back:

GIANT SET ON FIRST ALL EXERCISES....2 MINUTES REST BETWEEN EACH CYCLE

Assisted chin machine - 3 sets of 8-12
Seated Row - 3 sets of 8-12
Hypers - 3 sets of 8-12
Pulldowns(close parallel grip) - 3 sets of 8-12
Shrugs - 2 sets of 15-12

ALL SET 5 TUT

Wednesday Chest:

GIANT SET ON FIRST 4 EXERCISES....2 MINUTES REST BETWEEN EACH CYCLE

Incline DB Press - 3 sets of 8-12
Cable Cross Overs - 3 sets of 12-15
Incline Flyes - 3 sets of 8-12
Flat DB press - 2 sets of 12-15

5 TUT

Thursday Shoulders

GIANT SET ON FIRST 4 EXERCISES....2 MINUTES REST BETWEEN EACH CYCLE

Seated DB Press - 2 sets of 8-12
Side Laterals - 3 sets of 8-12
Upright Rows - 3 sets of 12-15
Front laterals on a 45 degree bench -3 sets of 12-15


5 TUT






Friday Arms

GIANT SET ON FIRST 4 EXERCISES....2 MINUTES REST BETWEEN EACH CYCLE

Pushdowns - 3 sets of 8-12
Alternate Curls - 3 sets of 8-12
Dips - 3 sets of 6-8
Incline Curls - 3 sets of 8-12
Kickbacks - 2 sets of 15 -20
Cable curls - 2 sets of 15-20


5 TUT



ABS

PICK TWO DAYS

DAY 1 - SAME SUPERSET OF BICYCLES AND SCISSORS - 5 SETS OF 45 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


10 CYCLES - 30 secs and 1 minute
__________________

 

[treilin]

O.k. sounds like a nice hard week! For some reason this isn't sinking in and I know it's not that difficult to understand but I am just not getting it right now. The "Giant Set", Do you mean on your first set cylcle through each exercise doing one set, take a two minute break and do it again through each set till you are done? Or just do a full cycle on the first set, and then you go back and finish out the sets for each exercise until done?

 

[The Shadow]

Stiff deads 3 sets of 8-12
Leg Extensions - 3 sets of 8-12
Leg Curls - 3 sets of 8-12
Lunges - 3 sets of 8-12 per leg
Squats - 1 set of 20 rep

you would do ONE set of stiff deads...no rest other than to get to next exercise then immediately do one set of extensions.,.then one set of curlss then lunges...


REST 2 MINUTES


then do two more cycles





finish with squats