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Shadows project.....
- Thread starter skittles
- Start date
T
The Shadow
Guest
anytime youi need anything.....
next week...Ill have a few words
next week...Ill have a few words
Oh grrrrrrrrrrrrrrrrrrrrrreat... kinda feels like being dumpedThe Shadow said:
To answer this question...
Wow, It's been 3 months... I look better, I feel better, but IMHO, although I think I'm definitely more informed, I am not ready... I'm at 80% probably... after this week when I can get back on my normal schedule, I'll prolly be around 90%...
T
The Shadow
Guest
lol
we'll work something out
we'll work something out
T
The Shadow
Guest
Same exercises and order as last week...TUT is dramaticlly higher this week.....next week will begin an all new split...
Week of March 28
Monday Legs:
Squats 3 sets of 12...thats 3 working sets AFTER 2 warmup sets
Leg Press - 3 sets of 12-15
Stiff deads - 3 sets of 12-15
Step-ups 3 sets of 20 per leg
Calves of some sort
6 TUT on all
Tuesday Back:
Assisted chin machine - 3 sets of 10-12
Seated rows...straight bar - pull high on chest 3 sets of 12-15
One Arm dumbell rows - PULL STRAIGHT UP AND DOWN PALMS FACING BACK 3 sets of 10-12
hypers - 3 sets of 8-10
6 TUT on all
Wednesday Chest:
Machine Press - 3 sets of 15-20 AFTER 2 WARMUP sets
Incline db press - 3 sets of 15-20
Incline Flyes - 3 sets of 15-20
Cable Crossovers - 3 sets of 15-20
6 TUT on all
Thursday Shoulders
Side Lateral Raises - 3 sets of 10-12(Treil - see if your strength isnt up on these)
Machine Press - 3 sets of 12-15
Upright rows...WIDE GRIP - SHOULDER WIDTH 3 sets of 12-15
Front lateal raises on a 45 degree bench - 3 sets of 12-15
6 TUT on all
Friday Arms
Incline curls - 60 degree bench - 3 sets of 12-15
Pushdowns - 3 sets of 12-15
Alternate curls - 3 sets of 12-15
kickbacks - 3 sets of 10-12
seated dips machine - 3 sets of 12-15
CLOSE GRIP STRAIGHT BAR CURLS - 4-6inches apart - 3 sets of 12-15
6 TUT
ABS
PICK THREE DAYS
DAY 1 - SAME SUPERSET OF BICYCLES AND SCISSORS - 5 SETS OF 75 SECONDS EACH...SUPERSET
DAY 2 - INCLINE SIT UPS - 3 SETS 15-15-20 6 TUT
HANGING LEG RAISES - 3 SETS 15-20 6 TUT
DAY 3 - PASS THE BALL.....START ON BACK..ARMS ABOVE HEAD HOLDING A STABILITY OR MEDICINE BALL...SIT UP AS YOU RAISE LEGS...YOU WILL THEN TAKE THE BALL BETWEEN THE FEET...RETURN FEET AND ARMS TO FLOOR...REPEAT AND TAKE BALL FROM FEET WITH HANDS....DO AS MANY AS YOU CAN DO FOR 3 SETS
CARDIO PLAN:
3 DAYS
HIIT cardio
the HIGH INTENSITY part: - run on INCLINE tread
on the recovery - bump SPEED DOWN..NOT INCLINE
8 CYCLES - 1 minutes - 90 seconds
Week of March 28
Monday Legs:
Squats 3 sets of 12...thats 3 working sets AFTER 2 warmup sets
Leg Press - 3 sets of 12-15
Stiff deads - 3 sets of 12-15
Step-ups 3 sets of 20 per leg
Calves of some sort
6 TUT on all
Tuesday Back:
Assisted chin machine - 3 sets of 10-12
Seated rows...straight bar - pull high on chest 3 sets of 12-15
One Arm dumbell rows - PULL STRAIGHT UP AND DOWN PALMS FACING BACK 3 sets of 10-12
hypers - 3 sets of 8-10
6 TUT on all
Wednesday Chest:
Machine Press - 3 sets of 15-20 AFTER 2 WARMUP sets
Incline db press - 3 sets of 15-20
Incline Flyes - 3 sets of 15-20
Cable Crossovers - 3 sets of 15-20
6 TUT on all
Thursday Shoulders
Side Lateral Raises - 3 sets of 10-12(Treil - see if your strength isnt up on these)
Machine Press - 3 sets of 12-15
Upright rows...WIDE GRIP - SHOULDER WIDTH 3 sets of 12-15
Front lateal raises on a 45 degree bench - 3 sets of 12-15
6 TUT on all
Friday Arms
Incline curls - 60 degree bench - 3 sets of 12-15
Pushdowns - 3 sets of 12-15
Alternate curls - 3 sets of 12-15
kickbacks - 3 sets of 10-12
seated dips machine - 3 sets of 12-15
CLOSE GRIP STRAIGHT BAR CURLS - 4-6inches apart - 3 sets of 12-15
6 TUT
ABS
PICK THREE DAYS
DAY 1 - SAME SUPERSET OF BICYCLES AND SCISSORS - 5 SETS OF 75 SECONDS EACH...SUPERSET
DAY 2 - INCLINE SIT UPS - 3 SETS 15-15-20 6 TUT
HANGING LEG RAISES - 3 SETS 15-20 6 TUT
DAY 3 - PASS THE BALL.....START ON BACK..ARMS ABOVE HEAD HOLDING A STABILITY OR MEDICINE BALL...SIT UP AS YOU RAISE LEGS...YOU WILL THEN TAKE THE BALL BETWEEN THE FEET...RETURN FEET AND ARMS TO FLOOR...REPEAT AND TAKE BALL FROM FEET WITH HANDS....DO AS MANY AS YOU CAN DO FOR 3 SETS
CARDIO PLAN:
3 DAYS
HIIT cardio
the HIGH INTENSITY part: - run on INCLINE tread
on the recovery - bump SPEED DOWN..NOT INCLINE
8 CYCLES - 1 minutes - 90 seconds
Always in a hurry, hurry hurry
T
The Shadow
Guest
what is there to reply to?
