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Shadows project.....

This is great motivation for all the ladies... Keep it up... I will post along with everyone else once I am heeled from my surgery.... I will need to do some serious cutting after that...
 
The Shadow said:
Darlin- Ive seen em


POST EM
Click to expand...


Shadowww... I did post em... AHHH we just keep bumping heads eh! LMOA!!!!

Anyway, I have to go to the gym late tonight (personal reasons) however, I need to do Tri's and Bi's tonight ... what do you recommend. i know you're not there yet 9with Skittles) . but.... :qt: please :qt:
 
BIS:

Incline curls
preacher curls
cable curls


Tris:

pushdowns
seared dip machine
kickbacks



2 sets on all....8-10 reps - 6 sec TUT
 
Shadow -- who's pics are they you posted today?? Skittles or Alycat??
 
jenscats5 said:
Shadow -- who's pics are they you posted today?? Skittles or Alycat??
Click to expand...


ALy's.

SKittles is the first post inthr htread...both aregoing to be smoking


yep


2 sets to failure
 
alycat said:
ouch! is this a double dog dare ya?? lol
not fair... Skittles, look great now. I, on the other hand look pretty gross at the moment! lol
but if this is a must... then SHadow post em up, since I have no idea how ;)(make sure you post then really small) heheheh
Click to expand...

Alycat, Thanks - but I wouldn't say great......

You DO NOT look gross AT ALL!!!!! Thanks for posting & I promise that now you see yourself on here, all you can think about is working towards getting better & posting a pic you will be proud of :) GOOD JOB!!!!

Oh & PS - you are at a lower BF% than me..........already ahead of me :rose:
 
Last edited:
courtneybcca said:
This is great motivation for all the ladies... Keep it up... I will post along with everyone else once I am heeled from my surgery.... I will need to do some serious cutting after that...
Click to expand...

I know how you feel hun......... I had surgery done in Nov. The dr. put me off of the gym on Oct.18th.........wasn't allowed to touch a weight till the new year :rolleyes: - Add Christmas & New Years into there & you have one lousy feeling lady.....
I hope you are feeling ok & have a quick recovery (Make sure to recover no matter how bad you miss the gym!!) Good luck :rose:
 
I'll get mine up... I just don't have a digital I have to drive to get some pictures done.... that won't be till next weekend.... Unless I just go buy one.... I hate buying electronics. :evil: They always break on me. I'll see what I can do for you all, and for me :verygood:
 
hey shadow and Girls, could you check out the thread AlyCat 2005, and let me know what ya think?

Shadow tonight I do Shoulders and abs. what do you recommend for shoulders?
 
SUPERSET:

Lateral raises and DB press

3 sets of each 8-10


Front Laterals and Upright rows

2 sets of 8-10


Shrugs and rev pec dec

3 sets of 8-10




ABS:


SUperset:


bicyles with upper body motion AND lying leg scissors.....


3 cycles of one minut each
 
The Shadow said:
BIS:

Incline curls
preacher curls
cable curls


Tris:

pushdowns
seared dip machine
kickbacks



2 sets on all....8-10 reps - 6 sec TUT
Click to expand...


What is an incline bicep curl?
And also I was reading the sticky on How women should train..
What is the Smith machine that i'm not supposed to use?

I'm sorry. I feel dumb asking these questions.
 
I'm writing all this down.. and i think come monday i'm gonna start following this work out as well.. not the food part or the cardio.. but the weights..
 
CanadianCutie said:
I'm writing all this down.. and i think come monday i'm gonna start following this work out as well.. not the food part or the cardio.. but the weights..
Click to expand...

You'll probably like it. It's the first time I ever followed a program designed for a girl. My entire body (expect my arms) is aching.
 
Just trying to write it all down.. :P Not the easier task for me.. but attempting
 
Chest:

Incline db press:
Incline flyes
cable cross overs

3 sets on all 8-10 6 TUT


same abs as before but ADD one cycle
 
skittles said:
It's the first time I ever followed a program designed for a girl.
Click to expand...

I'm confused by this statement. It is really getting under my skin.....

Men and women with similar goals do not need different training routines.

I don't think Shadow is setting up this program differently because you are a girl, but rather it is designed for your individual weight, ability and goals.

Shadow, correct me if I am wrong.
 
Daisy_Girl said:
I'm confused by this statement. It is really getting under my skin.....

Men and women with similar goals do not need different training routines.

I don't think Shadow is setting up this program differently because you are a girl, but rather it is designed for your individual weight, ability and goals.

Shadow, correct me if I am wrong.
Click to expand...



thats correct....

I dosomething very similar myself......


while I think there ARE exercises that women shouldnt do(for a fitness/figure style look)....MOST exercises arent sex specific
 
Daisy_Girl said:
I'm confused by this statement. It is really getting under my skin.....

Men and women with similar goals do not need different training routines.

I don't think Shadow is setting up this program differently because you are a girl, but rather it is designed for your individual weight, ability and goals.

Shadow, correct me if I am wrong.
Click to expand...

Sorry Daisy - I never meant it like that. I know that men & women can follow the same programs - I shouldn’t have been so brief...

I was talking to CC via PM & she asked me for the routine (posted all together) I was jumping back & forth……..by training for a ‘girl’ I meant the chest exercises that Shadow suggested (earlier in the thread he stated what ones where better for females).

Sorry to sound like a moron, you are totally right & I should have explained what I meant.
 
skittles said:
by training for a ‘girl’ I meant the chest exercises that Shadow suggested (earlier in the thread he stated what ones where better for females).

Sorry to sound like a moron, you are totally right & I should have explained what I meant.
Click to expand...


I thought it was in reference to the chest exercises......no prob
 
^^I posted that for others to see.....

LOL

I now see it was already there:


SUPERSET:

Lateral raises and DB press

3 sets of each 8-10


Front Laterals and Upright rows

2 sets of 8-10


Shrugs and rev pec dec

3 sets of 8-10




ABS:


same superset
 
skittles said:
Whoof.......... I was scared - it hurts to even poke my chest by the collar bone!

For shrugs DB or BB?
Click to expand...



dbs definitely.....


How does diet/training FEEL?
 
The Shadow said:
dbs definitely.....


How does diet/training FEEL?
Click to expand...


Gald to hear all is good Skittles. Regarding the DB v.s. BB... I did BB. what is the diff? I did 10 lb each side of the BB....
 
alycat said:
lol!

Smart Ass. :qt:
Click to expand...


TheShadow............... Never :rolleyes:



tee hee
 
Daisy_Girl said:
Skittles - check your Karma for a message from me. :)
Click to expand...

I can't give you K right now, but thanks :)

That’s exactly what I thought when I read your message, hence the 'moron' statement. I would MUCH rather you say something about it now, than someone point it out in the future & I can’t explain why I said it (bad memory!)…. Way to be on your toes
;)
 
TODAY:

ARMS


Incline Curls

seated dip machine


preacher curls

pushdowns


kickbacks(db or cable)

alternate db curls



3 sets each 8-10 6 TUT
 
pics soon...try to use same lighting etc...



get your bf done again if possible...same technician and same format
 
I did these

Widepull to front 4 sets of 15
Seated rows (3 sets)- sets of 12
Reverse pec dec (3)- sets of 12
Hypers (4) - of 20
 
WEe i did it right.. I did a few of these before, but i think my work out was very basic.. trying to get a little more focus on each day.. so Skittles helped out by msging me with the whole thing.. Since i began i have been all over the place.. too many body parts on one day.. and not enough variation

I just decided to start with the back..

(I have been avoiding legs this week.. not sure why..) :verygood:

The Shadow said:
thats what I thought....

me too.....


good.
Click to expand...
 
I plan too.. just started with the back...I'm getting a digtal cam in a few weeks, our company had a good year and we all get pretty good cams as a bonus for our hard work.. so no more poor assed web shots!

The Shadow said:
Follow the Skittle deal for a while........it'll be worth it
Click to expand...
 
I felt VERY tired today. Was up most of the night. Did am cardio (today my 100% was a regular day 65%) I had my shake afterwards (8am)…… still dragging my ass, so I made 4 eggs (2 yolks) & ¼ cup oatmeal with skim milk.(10am)
Question is, how should I plan the meals for the rest of the day? Would this be ok:
1pm – handful nuts
3pm – arm workout
4:15 – shake
6pm – tuna salad & crackers
10pm – tender lion & veggies

Or – should I change last meal to a shake? I think no matter what I may be over my calorie needs for the day.
 
skittles said:
I felt VERY tired today. Was up most of the night. Did am cardio (today my 100% was a regular day 65%) I had my shake afterwards (8am)…… still dragging my ass, so I made 4 eggs (2 yolks) & ¼ cup oatmeal with skim milk.(10am)
Question is, how should I plan the meals for the rest of the day? Would this be ok:
1pm – handful nuts
3pm – arm workout
4:15 – shake
6pm – tuna salad & crackers
10pm – tender lion & veggies

Or – should I change last meal to a shake? I think no matter what I may be over my calorie needs for the day.
Click to expand...



keep the meal....





are you not following the cardio plan I gave you??





...answer carefully...
 
The Shadow said:
keep the meal....





are you not following the cardio plan I gave you??





...answer carefully...
Click to expand...


Ok - Yeah, I'm following it. I did the elliptical today, and still with a min of it on level 2 - I was finding it difficult to go even 20 sec. on a level 7. Normally I can get to a level 14 without feeling like this.... I stayed with it, but really am not impressed by my effort....
 
skittles said:
Ok - Yeah, I'm following it. I did the elliptical today, and still with a min of it on level 2 - I was finding it difficult to go even 20 sec. on a level 7. Normally I can get to a level 14 without feeling like this.... I stayed with it, but really am not impressed by my effort....
Click to expand...



...sounds like over-training......


Eat whatever you feel like eating for 2 consecutive meals over the weekend.....


no more cardio until Sun, if then.



we dont want you to get really sick.....



:)
 
The Shadow said:
...sounds like over-training......


Eat whatever you feel like eating for 2 consecutive meals over the weekend.....


no more cardio until Sun, if then.



we dont want you to get really sick.....



:)
Click to expand...

No, that's not it & I don't feel overtrained. I'm happy with the program. Feel like I'm doing LESS cardio & eating more than ever.

You probably can't suggest anything for this - but maybe the ladies can....
I am having my first period since September & it feels like I have been hit by a truck! - normally I just poop an advil & I'm good to go - not today :rolleyes:

Sorry you had to read that Shadow - but I think the cardio may have helped this problem a bit, even if it was slack assed......
 
skittles said:
but maybe the ladies can....
I am having my first period since September & it feels like I have been hit by a truck! - normally I just poop an advil & I'm good to go ...
Click to expand...


:worried:
 
skittles said:
No, that's not it & I don't feel overtrained. I'm happy with the program. Feel like I'm doing LESS cardio & eating more than ever.

You probably can't suggest anything for this - but maybe the ladies can....
I am having my first period since September & it feels like I have been hit by a truck! - normally I just poop an advil & I'm good to go - not today :rolleyes:

Sorry you had to read that Shadow - but I think the cardio may have helped this problem a bit, even if it was slack assed......
Click to expand...

Have you been having it straight since september? This happened to me once when I had the injection birth control I bleed for 6 months. If it isn't that then go to your doctor!! With this program when your bodyfat gets lower your periods should be much shorter.
Courtney
 
skittles said:
Sorry you had to read that Shadow - but I think the cardio may have helped this problem a bit, even if it was slack assed......
Click to expand...

well.....if its that..then do what you feel you can do...eat some lean red meat as well
 
No, 1st time since September... The dr. knows about it (had surgery done in Nov.) I'm not concerned about that - it's all taken care of & I'm not worried :)
It's just the cramps. I have a prescription from the dr. (anti-inflammatory) but was still up all night. I never really understood the meaning of 'cramps'....till now :rolleyes:
Any tips for the wussy?
 
Shadow - I'm serious that the cardio helped me feel better for a bit. Can I do a very light cardio day tomorrow? (even a light walk on the treadmill?)
 
skittles said:
No, 1st time since September... The dr. knows about it (had surgery done in Nov.) I'm not concerned about that - it's all taken care of & I'm not worried :)
It's just the cramps. I have a prescription from the dr. (anti-inflammatory) but was still up all night. I never really understood the meaning of 'cramps'....till now :rolleyes:
Any tips for the wussy?
Click to expand...

I get severe cramps -- they incapacitate me. I have prescription meds from the Dr. -- Naproxen. You can also get prescription strength Motrin too -- 400 mg. Ask your Dr. for a scrip....
 
jenscats5 said:
I get severe cramps -- they incapacitate me. I have prescription meds from the Dr. -- Naproxen. You can also get prescription strength Motrin too -- 400 mg. Ask your Dr. for a scrip....
Click to expand...
Is it Alpo-Naproxen (or something like that?) I feel VERY bad for you :rose:

I feel much better now - trained arms & I think the workout helped.
 
skittles said:
Is it Alpo-Naproxen (or something like that?) I feel VERY bad for you :rose:

I feel much better now - trained arms & I think the workout helped.
Click to expand...

No, it just says Naproxen.... I've always had this -- used to have to stay home from school/work, etc....

However, I've noticed with the increase in protein & calcium, they aren't as bad as they used to be....
 
Hey all you knowledgeable fitness pro.... if I'm pressed for time, and I have weight and cardio to do, which one should I chose? Cardio (HIIT) or weight....
P.S. Shadow I did chest today.... ouch! heheheh
 
alycat said:
Hey all you knowledgeable fitness pro.... if I'm pressed for time, and I have weight and cardio to do, which one should I chose? Cardio (HIIT) or weight....
P.S. Shadow I did chest today.... ouch! heheheh
Click to expand...

WEIGHTS...ALWAYS
 
I know I've already pmed you Shadow, however I would like to 'publicly' thank you. I can see my abs ALREADY (I'm sure the pic did not do them justice). Two guys and one girl came up to me in the gym today and literally said "holy shit.... how do you get those. I replied "The Shadow" lmao! they didn't get it lol! but God that felt good... I LOVE it.... and I've only just begun... wait another 2 months and they will be wicked. now if I could only get those results with my legs lol!
:mix:
 
Sigh...this seems like a great little program you guys established...I can't even explain the sorrow I feel right now; fatigued from school, bombarded by tests...I sometimes feel like dropping out of school to just live at the gym. I had planned to go today (Friday). The vaccine shot I received yesterday had swollen my arm up..it hurt so very badly. We had the worst rainstorm from dawn till the middle of the day and then wind and cold. I didn't go. I don't know whether to scold or thank myself sometimes. I've seen several photos on this site. I'll admit that I've dreamt of having the bodies some of you have (others I haven't seen...:)) Ahh..I will snap out of it! My apologies. Congrats on this project and PLEASE keep up the good work. :)
 
StellarTiggy said:
Sigh...this seems like a great little program you guys established...I can't even explain the sorrow I feel right now; fatigued from school, bombarded by tests...I sometimes feel like dropping out of school to just live at the gym. I had planned to go today (Friday). The vaccine shot I received yesterday had swollen my arm up..it hurt so very badly. We had the worst rainstorm from dawn till the middle of the day and then wind and cold. I didn't go. I don't know whether to scold or thank myself sometimes. I've seen several photos on this site. I'll admit that I've dreamt of having the bodies some of you have (others I haven't seen...:)) Ahh..I will snap out of it! My apologies. Congrats on this project and PLEASE keep up the good work. :)
Click to expand...

Don't stress hun......this is my first semester off EVER!!!! Your doing something good for yourself & I'm sure it will all come together & you will be able to jam everything into your schedule..
 
alycat said:
I know I've already pmed you Shadow, however I would like to 'publicly' thank you. I can see my abs ALREADY (I'm sure the pic did not do them justice). Two guys and one girl came up to me in the gym today and literally said "holy shit.... how do you get those. I replied "The Shadow" lmao! they didn't get it lol! but God that felt good... I LOVE it.... and I've only just begun... wait another 2 months and they will be wicked. now if I could only get those results with my legs lol!
:mix:
Click to expand...

Great to hear Alycat!! Results really help the motivation eh?

PS - Post up pic & show those puppies off!
 
Imma highschool student in AP honors (about 5 regent exams, SATs, and AP), my teachers expect the only best. Blood test indicted elevated cortisol and my love handles came back for a visit. It -is- "all coming together". I wish I could take a semester off, lol. The gym's always been my main stressreliever. Screw the pills...30 minutes running a 7.5 minute mile worked just fine. Oh well, you believe in me..I believe in me. Something tells me to go on, apparently, since i'm not dead yet. LOL mwah! :)
 
StellarTiggy said:
Imma highschool student in AP honors (about 5 regent exams, SATs, and AP), my teachers expect the only best. Blood test indicted elevated cortisol and my love handles came back for a visit. It -is- "all coming together". I wish I could take a semester off, lol. The gym's always been my main stressreliever. Screw the pills...30 minutes running a 7.5 minute mile worked just fine. Oh well, you believe in me..I believe in me. Something tells me to go on, apparently, since i'm not dead yet. LOL mwah! :)
Click to expand...


Still in high school - take it Easy! Concentrate on your exams & focus on your future. By your avatar you look very thin to me! Your right to 'screw the pills' - why don't you get an exercise video & do it at home (between your study breaks) I'm sure your 'love handles' look like a piece of skin at your age...... Like I said you look very thin (and very pretty too!)
 
Thank you :) That is very kind of you to say. I took that photo of myself a month+1/2 back, so I look a bit different at this point. I don't weigh much, maybe around 105lbs. I've been weighttraining/lifting for months now giving me noticable muscle tone. Most of it is loose skin, such as abdominal and thigh - which is probably the most annoying part of the weight loss (I went from 150 to 105, lol go figure). I still don't know what to do about that. I tried cocoa butter, but it ended up clogging the pores in my skin and making it look dirty (this is how I noticed it in the first place). I'm confused as to my cal intake [running around school, errands, the training I do at home and at the gym separately, how much more I need to eat due to muscle enhancement, etc.) as well as the ratios and all that stuff. I have this natural gift to put myself in others' shoes, and never in my life would I say I'm less fortunate than someone else- I believe everyone suffers equally. This, however, doesn't aid or change -my- situation. Ya know? :)
 
StellarTiggy said:
Thank you :) That is very kind of you to say. I took that photo of myself a month+1/2 back, so I look a bit different at this point. I don't weigh much, maybe around 105lbs. I've been weighttraining/lifting for months now giving me noticable muscle tone. Most of it is loose skin, such as abdominal and thigh - which is probably the most annoying part of the weight loss (I went from 150 to 105, lol go figure). I still don't know what to do about that. I tried cocoa butter, but it ended up clogging the pores in my skin and making it look dirty (this is how I noticed it in the first place). I'm confused as to my cal intake [running around school, errands, the training I do at home and at the gym separately, how much more I need to eat due to muscle enhancement, etc.) as well as the ratios and all that stuff. I have this natural gift to put myself in others' shoes, and never in my life would I say I'm less fortunate than someone else- I believe everyone suffers equally. This, however, doesn't aid or change -my- situation. Ya know? :)
Click to expand...

How tall are you?
Cocoa butter is good for preventing stretch marks - not sure how it would work for loose skin anyway :) I'm not a pro, but why don't you carry a journal for a week. Write down all you eat & anything that would be considered 'training' don't worry about including all your errands & stuff unless you would actually consider them to be physical. Post it up here & I'm sure someone can give you pointers. :)
 
5'3. See, the problem is that I excert more energy at different times. Some of them are very physical while others are brisk walks in the freezing cold. I don't drive but walk to the gym each time I go. That would be...erm...15 blocks and an avenue in 25-40 degree weather. It should count. Journal? I gave up on that idea a while ago. I eat VERY different foods each day, with different calorie counts. I've been maintaining the same weight for a month now and eat like a pig, lol. There we have it :P
 
StellarTiggy said:
5'3. See, the problem is that I excert more energy at different times. Some of them are very physical while others are brisk walks in the freezing cold. I don't drive but walk to the gym each time I go. That would be...erm...15 blocks and an avenue in 25-40 degree weather. It should count. Journal? I gave up on that idea a while ago. I eat VERY different foods each day, with different calorie counts. I've been maintaining the same weight for a month now and eat like a pig, lol. There we have it :P
Click to expand...

Jump on the bandwagon and make a thread of your own... even if you don't think you're motivated now, maybe a comment someone makes about your diet or just seeing it typed out for yourself will help you get back on track.
 
skittles said:
Great to hear Alycat!! Results really help the motivation eh?

PS - Post up pic & show those puppies off!
Click to expand...

Ya it's great... The pic really doesn't do it justice, but Shadow if you can, could you post it up for me.... I mean it's only been a little over a week so this is not bad at all. I just got my THERMOREXIN so I'm gonna do some HIIT now.... I haven't done it since monday.... check in with ya'll later.
 
StellarTiggy said:
5'3. See, the problem is that I excert more energy at different times. Some of them are very physical while others are brisk walks in the freezing cold. I don't drive but walk to the gym each time I go. That would be...erm...15 blocks and an avenue in 25-40 degree weather. It should count. Journal? I gave up on that idea a while ago. I eat VERY different foods each day, with different calorie counts. I've been maintaining the same weight for a month now and eat like a pig, lol. There we have it :P
Click to expand...

I walk to the gym too!! About 30 mins in the same weather!! LOL Yes, I count it!! That's my cardio..... sometimes I do other cardio...

Due to your age, with your metabolism & all the running around you do -- don't worry too much about doing cardio. Concentrate on weights, eating enough & often enough.

As for the loose skin -- I have it too, so I know how you feel. But I'm 35 & since you're 16, it should eventually retract on its own....I don't know of any "cream" that will really do anything.....
 
alycat said:
Ya it's great... The pic really doesn't do it justice, but Shadow if you can, could you post it up for me.... I mean it's only been a little over a week so this is not bad at all. I just got my THERMOREXIN so I'm gonna do some HIIT now.... I haven't done it since monday.... check in with ya'll later.
Click to expand...

///
 
Nice work Alycat! Even from your first pic it looks like you have definition in your abs & now even better! Great work...
 
thanks skittles...
I took THERMOREXIN this morning and then did cardio .... WOW very light headed... I did a 10 min warm up and then HIIT cycles. I could only do 6 cycles, cooldown of 7 minutes... I felt like I was gonna throw up... However it did put me in a great mood. The bad thing that I noticed is that I'm not hungry and I can't eat, the sight of food makes me want to puke!... anyway around this??
 
alycat said:
thanks skittles...
I took THERMOREXIN this morning and then did cardio .... WOW very light headed... I did a 10 min warm up and then HIIT cycles. I could only do 6 cycles, cooldown of 7 minutes... I felt like I was gonna throw up... However it did put me in a great mood. The bad thing that I noticed is that I'm not hungry and I can't eat, the sight of food makes me want to puke!... anyway around this??
Click to expand...

Did you do this on empty stomach + trex? I'm just wondering if you were feelign sick from the Trex? I tried this for a while and I was able to go about 20 min before the trex made me feel like my stomach was going to toss everything in it & some stuff that wasn't it in. Someone else posted that they were able to get past this after about a week of doing it. I dunno. I've got a pretty solid constitution and cast iron stomach, but I was really in a bad way. I just don't take it until I've had somethign to eat. Or at least eat something w/ it, a spoonful of say cottage cheese or something w/ it won't kill the empty stomach cardio thingie. But I just don't care for that feeling.

For the record I do find that I am able to kick in my cardio w/o trex after a few min to clear the cobwebs. I've used thermos for a long time and also probably OD'd a little at one point building my own ECA stacks. I like that I don't *need* them to make me "go" in the morning.
 
If that's the case, then you need to get a frame of mind where food is simply fuel and when its time to fuel, just open the tank and pour it in.
 
Just reading this makes me so sad I can't take T-Rex now. I really really love T-Rex. Only reason I didn't order more T-Rex when I ran out was because I'd have to stop taking it in Feb and I would HATE to have it sitting around and NOT use it! :)

*sigh* I love T-Rex. :)
 
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