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??

 

[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

 

[toitasatiger]

wow! I can't wait to get up to that workout!!! That's going to be painfully amazing! if that's at all possible??? Shadow, how long are you going to continue with these changing workouts each week? Will you give us workouts for the rest of our mobile lives so that I never have to think about this stuff? that would be grrrrreat...

 

[treilin]

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

Alrighty thanks fro the clatification. I will try my best... My gym is still swarming with people so getting machines is still difficult even on the off hours that I do go. Today I could not do the chest because some idiot was on the cables doing like bicep curls and when I asked him how many more sets he had... He laughed at me and said, "I don't do sets I just do reps"... He said he had like 5 or 10 minutes left he didn't know. I'm like uhhhhh O.k... there tiger go get 'em.

 

[treilin]

Looking for the 'Program'

 

[The Shadow]

Week of March 21

Monday Legs:

Squats 3 sets of 5...thats 3 working sets AFTER 2 warmup sets
Leg Press - 3 sets of 6-8
Stiff deads - 3 sets of 6-8
Step-ups 3 sets fo 20 per leg
Calves of some sort

6 TUT on all







Tuesday Back:


Assisted chin machine - 3 sets of 6-8
Seated rows...straight bar - pull high on chest 3 sets of 10-12
One Arm dumbell rows - PULL STRAIGHT UP AND DOWN PALMS FACING BACK 3 sets of 6-8
hypers - 3 sets of 8-10

6 TUT on all




Wednesday Chest:

Machine Press - 3 sets of 6-8 AFTER 2 WARMUP sets
Incline db press - 3 sets of 6-8
Incline Flyes - 3 sets of 10-12
Cable Crossovers - 3 sets of 8-10

6 TUT on all



Thursday Shoulders

Side Lateral Raises - 3 sets of 6-8
Machine Press - 3 sets of 6-8
Upright rows...WIDE GRIP - SHOULDER WIDTH 3 sets of 8-10
Front lateal raises on a 45 degree bench - 3 sets of 10-12

6 TUT on all



Friday Arms

Incline curls - 60 degree bench - 3 sets of 8-10
Pushdowns - 3 sets of 6-8
Alternate curls - 3 sets of 6-8
kickbacks - 3 sets of 10-12
seated dips machine - 3 sets of 6-8
CLOSE GRIP STRAIGHT BAR CURLS - 4-6inches apart - 3 sets of 8-10


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 - 45 secs and 1 minute
__________________

 

[The Shadow]

Shadow, how long are you going to continue with these changing workouts each week?

THIS WEEK AND THE NEXT WEEK WILL BE THE LAST ONES I THINK

 

[treilin]

THIS WEEK AND THE NEXT WEEK WILL BE THE LAST ONES I THINK

O.k. then we are on our own?

 

[The Shadow]

I think so....it will have been three months.....y'all are ready, dont you think?

 

[toitasatiger]

NOOOOOOOOOOOoooooooooo!!!!!!!





LOL

 

[nycgirl]

Ladies,

Congrats on sticking with the program. You will do fine on your own.

 

[jenscats5]

I think so....it will have been three months.....y'all are ready, dont you think?

Thank goodness I didn't start the workouts when you started posting them....

 

[treilin]

I think so....it will have been three months.....y'all are ready, dont you think?

I think so... Maybe with a little assistance here and there! We all appreciate where you have taken us from and brought us to.

 

[The Shadow]

anytime youi need anything.....


next week...Ill have a few words

 

[Sassy69]

Can't believe its been 3 months!

 

[*Bunny*]

I think so....it will have been three months.....y'all are ready, dont you think?

Oh grrrrrrrrrrrrrrrrrrrrrreat... kinda feels like being dumped


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%...

 

[The Shadow]

lol


we'll work something out

 

[*Bunny*]

lol


we'll work something out

week of March 28th...

 

[The Shadow]

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

 

[treilin]

I can't reply to this today... but I got it Always in a hurry, hurry hurry

 

[The Shadow]

what is there to reply to?

 

[treilin]

what is there to reply to?

My reply would be... Did Bunny guilt you into sticking with us??? I thought you were supposed to drop us off like the kids at the pool....

 

[The Shadow]

My reply would be... Did Bunny guilt you into sticking with us??? I thought you were supposed to drop us off like the kids at the pool....

I said I would do last week and this week.....

 

[treilin]

O.k. I'm not sure if you are doing this week or if last week was the last...
If it was I have a few questions for ya...
How did you figure out each week of exercises, with a corresponding tut, and reps? When do you throw in a superset week? Is it like a week of Muscle Strength, then Muscle Growth, then Muscle Endurance? Should we take a routine and split it up over 4 weeks like that, then switch up the exercises and do the same thing every month? Just trying to get a game plan that's all. Thanks.

 

[The Shadow]

Week of APRIL 4



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 and Shoulders:


Assisted chin machine - 3 sets of 10-12
Seated rows...straight bar - pull high on chest 2 sets of 12-15
One Arm dumbell rows - PULL STRAIGHT UP AND DOWN PALMS FACING BACK 2 sets of 10-12
hypers - 3 sets of 8-10

6 TUT on all



Side Lateral Raises - 3 sets of 10-12
Machine Press - 3 sets of 12-15
Upright rows...WIDE GRIP - SHOULDER WIDTH 2 sets of 12-15
Front lateal raises on a 45 degree bench - 2 sets of 12-15
6 TUT on all





Wednesday Chest and ARMS:

Machine Press - 3 sets of 15-20 AFTER 2 WARMUP sets
Incline db press - 2 sets of 15-20
Incline Flyes - 2 sets of 15-20
Cable Crossovers - 2 sets of 15-20

4 TUT on all


Incline curls - 60 degree bench - 3 sets of 12-15
Pushdowns - 2 sets of 12-15
Alternate curls - 2 sets of 12-15
kickbacks - 2 sets of 10-12
seated dips machine - 2 sets of 12-15
CLOSE GRIP STRAIGHT BAR CURLS - 4-6inches apart - 2 sets of 12-15


4 TUT




Thursday LEGS AGAIN
Lunges 3 sets of 12...per leg
Hacks - 3 sets of 12-15
Extensions - 3 sets of 12-15
Curls 3 sets of 20 per leg
Calves of some sort

4 TUT on all



Friday ASSORTED UPPER

Assisted chin machine - 3 sets of 10-12
Incline db press - 2 sets of 15-20
Machine Press - 3 sets of 12-15
Incline curls - 60 degree bench - 3 sets of 12-15
Pushdowns - 3 sets of 12-15


8...yes 8 TUT







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
__________________

 

[treilin]

Thursday LEGS AGAIN
Lunges 3 sets of 12...per leg
Hacks - 3 sets of 12-15
Extensions - 3 sets of 12-15
Curls 3 sets of 20 per leg
Calves of some sort

4 TUT on all

I'm assuming on the calves it is 3 sets of 12-15 ?

 

[The Shadow]

Thursday LEGS AGAIN
Lunges 3 sets of 12...per leg
Hacks - 3 sets of 12-15
Extensions - 3 sets of 12-15
Curls 3 sets of 20 per leg
Calves of some sort

4 TUT on all

I'm assuming on the calves it is 3 sets of 12-15 ?

yep

 

[The Shadow]

WEEK OF APRIL 11TH


Monday Legs:

Stiff Deads
Hacks
Lunges
Leg Curls
Step ups(bench of 5 risers)
Calf raises (10-12 reps)


3 sets on ALL 6-8 reps(except for calves)....6 TUT







Tuesday Chest and Anterior Delts:


Incline DB PRess
Incline Flyes
Cable Crossovers
Seated Shoulder or DB Press(delts)
Front raises on a 45 bench
Upright rows


3 sets of 6-8 6 TUT on all






Thursday BACK AND MEDIAL/POSTERIOR DELTS

Seated Rows
Pulldowns to front
Pulldowns to rear with rope
bent over laterals
Side Laterals
Hypers




3 sets of 6-8 on all - 6 TUT



Friday ARMS


Incline Curls
Pushdowns
Preacher Curls
Overhead dumbell extension
Cable Curls
Kickbacks


3 sets of 6-8 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 6-8 6 TUT
HANGING LEG RAISES - 3 SETS 6-8 reps 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


10 CYCLES - 90 seconds full tilt and 90 seconds for recovery

 

[*MissFit*]

wheres skittles?

 

[The Shadow]

She has abandoned us......Ive pmed her - no reply

 

[bstudiogirl]

question about week two (I know that was long ago) So no arms or shoulders that week or is it the same as week 1?

 

[The Shadow]

copy and paste the routine

 

[bstudiogirl]

WEEK 2

Monday:
A.M. cardio - HIIT
30 seconds full intensity followed by 60 seconds active rest
6 cycles after a 15-20 minute warm-up

legs:
SUPERSET
leg extensions and lunges
3 sets 8-10
leg curls and dead lifts
3 sets 8-10
CALVES:
seated calf raise
4 sets of 15-20

Tuesday:
Seated rows
CLOSE grip pulldowns
Pullovers
Hypers

***3 sets on everything

Wednesday:
BACK:

OK - workouts will begin to get a little more intense.....

SUPERSET:
Stiff arm pulldowns and Seated Rows
3 sets of each same old 8-10 6 TUT

SUPERSET:
behind neck pulldows and bent over rear db laterals.
3 sets 8-10

ON THE BTN PULLDOWNS - FACE AWAY FROM THE MACHINE AND USE A ROPE HANDLE....AS YOU PULL DOWN AND OUT...FLEX THE MIDBACK HARD..REALLY CRUNCH IT

SUPERSET
Hypers and ab routine (bicycles and scissors)
3 sets of 8-10
hypers and 30 seconds each exercise on the abs
(total of 1 minute per cycle)

Recommended: Pilates 2 days after the leg WO
Same cardio as week 1

 

[The Shadow]

somethings not right...thatr has back on there actually twice

 

[*Bunny*]

somethings not right...thatr has back on there actually twice

You know, I've tried to find it and I can't either LOL

I would post mine but I jumped on at week 3... very intwesting

 

[The Shadow]

something is really odd about that

LOL


redo the missing workouts from week 1 then

damn

 

[jenscats5]

I've been copying & pasting mine from the "Summarized...." sticky & I don't remember a problem with the workouts....

Could there be a posting anomoly from the Project sticky to the Summarized sticky??

 

[bstudiogirl]

i thought I was seeing things but I checked like five times on this thread and the shadow project summary thread.

 

[The Shadow]

yeah...theres a glitch somewhere

 

[bstudiogirl]

okay so should week 2 look like this shadow??

WEEK 2

Monday:
A.M. cardio - HIIT
30 seconds full intensity followed by 60 seconds active rest
6 cycles after a 15-20 minute warm-up

legs:
SUPERSET
leg extensions and lunges
3 sets 8-10
leg curls and dead lifts
3 sets 8-10
CALVES:
seated calf raise
4 sets of 15-20

Tuesday:
Seated rows
CLOSE grip pulldowns
Pullovers
Hypers

***3 sets on everything
ABS


WED:
A.M. Cardio: 30 minutes on treadmill (4.0-4.4 mph on a 12-15 degree incline)

Weights
CHEST:
Incline db press:
Incline flyes
cable cross-overs
***3 sets on all 8-10 (6 Sec TUT)

same abs as before but ADD one cycle

Recommended: Pilates 2 days after the leg WO

Thursday:
SHOULDERS:
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:
Supersets:
bicycles with upper body motion AND lying leg scissors.....
***3 cycles of one minute each

Friday:
A.M. cardio - HIIT
30 seconds full intensity followed by 60 seconds active rest
6 cycles after a 15-20 minute warmup

ARMS

BI’s:
Incline Curls
preacher curls
cable curls

TRI’s:
pushdowns
kickbacks(db or cable)
seated Dip machine

***2 sets on all....8-10 reps (6 sec TUT)

Superset (does this stay the way it is???)
Hypers and ab routine (bicycles and scissors)
3 sets of 8-10
hypers and 30 seconds each exercise on the abs
(total of 1 minute per cycle)

Recommended: Pilates 2 days after the leg WO
Same cardio as week 1

 

[The Shadow]

Looks about right

 

[The Shadow]

One week left.....

 

[playmatesky]

I was just wondering how much progress you have had since starting this program? How is your weight,b/f, and energy levels? Been reading throughout. Good luck!

 

[gymmum]

I am nervous being on display like this, but I think it will be fun for anyone who wants to get involved!

I wouldn't mind giving it a go as well but I'm from Australia and can't buy a lot of things you have over there. And I have the problem of time difference to be able to talk to you all when you are online. I'm 14 weeks out from my first comp.

 

[gymmum]

For those of you who don't know, Shadow is going to tell me what to eat, how to train etc...
I will be posting weekly pics & having a monthly BF test done.

Here is some history of me:
I had surgery done the first week of November. The doc put me off the gym till the new year. I did light cardio during Nov & Dec then started weight lifting again in Jan. I have a very soft look right now, and would like to gain some muscle.

- I am 23 years old
- I weigh 129 lbs right now
- my BF is 20.9%
- my calve is 13"
- Quad is 16.3"
- Thigh is 21.2"
- Hips 35.1"
- waist 27.6"
- chest 35.5"
- Bi is 10.3

If I forgot anything please let me know.

Shadow will be posting the pics. (I didn't know how to size them)

I KNOW they are not great & are not meant to be. This is a work in process. !

I wouldn't mind giving it a go as well but I'm from Australia and can't buy a lot of things you have over there. And I have the problem of time difference to be able to talk to you all when you are online. I'm 14 weeks out from my first comp.

 

[Daisy_Girl]

added to thread with "top links"

 

[The Shadow]

Badabump

 

[Tynkerbell24]

What is Shadow's Project???? Can anyone enlighten me?

Thanks...I am new here and desperate...

 

[skittles]

What is Shadow's Project???? Can anyone enlighten me?

Thanks...I am new here and desperate...

It was a program that Shadow designed for some of us girls to follow. The diet is in the begining of this thread. You should follow the diet all week & you can have one cheat meal on the weekend. The exercises are listed through-out the thread. I followed it (but I didn't make it though the entire program , but I had great results while I followed it.) To see the program & results in detail check out Bunny's log.

Try the program out, you will have awesome results!