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The Shadow
Guest
HELL WEEK - TAKE ......ELEVENDY HUNDRED - lol
TUT = 4 on all exercises(2 second positive:2 second negative unless otherwise listed).......
GIANT SETS ON MONDAY WEDNESDAY AND FRIDAY - 5 cycles - 12 reps on all exercises unless otherwise indicated.......2 minutes rest between cycles
TUESDAY AND THURSDAY ARE DEVOTED TO LEGS AND BACK- 12 reps on these days 4 TUT as well
NOTE: THIS WEEK WE WANT TO GO TO ABSOLUTE FAILURE ON ALL OF THE EXERCISES......
MONDAY
Incline DB Press
Cable Side Laterals - raising until the pain level....try bringing slightly in front or behind
High Cable Curls(double bicep thing)
Wide grip straight bar pushdowns
TUESDAY Legs- 3 sets of all - 12 reps - 4 TUT
Leg Extensions - feet turned out
SEATED leg curls - feet turned out
Walking Lunges - 10-12 steps per leg
Stiff Leg DB Deads
Step Ups - 10-12 steps per leg - working one leg at a time
WEDNESDAY
Incline DB Flyes
Dumbell Upright Rows
Cable Curls(narrow grip - straight bar 3-4 inches between hands)
Overhead Cable Tricep Extensions
THURSDAY Back 3 sets of all 12 reps/4 TUT
Behind the neck pulldowns with a rope
Seated Shrugdowns
Reverse Dips
Stiff arm pulldowns
Weighted Hypers
Reverse Pec Dec
FRIDAY
Flat DB Press
Incline Front raises with Dbs
Alternate standing DB Curls
Weight Assited Dips
AM CARDIO PLAN BEGINNING THIS WEEK:
Tu, Th, Fri, Sat
60 minutes steady state, treadmill or elliptical(YES - a drop in time)
Monday, Wed
40 Minutes on Bicycle(use a HIIT plan - or a hill) on Monday and the Stair Stepper - pushing from the heels on each step - again using a hill or HIIT type plan on Wed.
AB WORK: TU AND TH: (NO CHANGES)
STRAIGHT SETS BUT REST ONLY 45-60 SECONDS BETWEEN SETS - 4 SETS EACH
HANGING LEG RAISES - 45 REPS
DECLINE CRUNCHES - 45 REPS
BICYCLE WITH UPPER BODY MOTION - 90 seconds
LYING LEG SCISSORS(HEELS NO MORE THAN 6-9 INCHES FROM THE FLOOR) - 90 seconds
DIET:
NO CHANGES - SAME AS LAST WEEK
WATER STAYS 2.5 GALLONS
SUPPLEMENTS THIS WEEK: NO CHANGES ON CLEN
200 mcg Clen - EVERY DAY - 40 mcg per dose - 5 splits per day
.......WITH EACH DOSE - add 750-1000mg taurine and 100-200 mg of potassium.
T-3......INCREASE to 50 mcg/day
WINNY - Shake EXTREMELY WELL and draw up ONE HALF cc and dilute to 3 cc's with water.
50 mg/cc - using 1/2 cc - that gives a total of 25 mg - that goes in 3 ccs total volume....that yields a bit over 8 mg per cc.
Take 1/4 CC daily(approx 2 mg)
...this is assuming a standard concentration of 50mg/cc.......let me know if otherwise.
TUT = 4 on all exercises(2 second positive:2 second negative unless otherwise listed).......
GIANT SETS ON MONDAY WEDNESDAY AND FRIDAY - 5 cycles - 12 reps on all exercises unless otherwise indicated.......2 minutes rest between cycles
TUESDAY AND THURSDAY ARE DEVOTED TO LEGS AND BACK- 12 reps on these days 4 TUT as well
NOTE: THIS WEEK WE WANT TO GO TO ABSOLUTE FAILURE ON ALL OF THE EXERCISES......
MONDAY
Incline DB Press
Cable Side Laterals - raising until the pain level....try bringing slightly in front or behind
High Cable Curls(double bicep thing)
Wide grip straight bar pushdowns
TUESDAY Legs- 3 sets of all - 12 reps - 4 TUT
Leg Extensions - feet turned out
SEATED leg curls - feet turned out
Walking Lunges - 10-12 steps per leg
Stiff Leg DB Deads
Step Ups - 10-12 steps per leg - working one leg at a time
WEDNESDAY
Incline DB Flyes
Dumbell Upright Rows
Cable Curls(narrow grip - straight bar 3-4 inches between hands)
Overhead Cable Tricep Extensions
THURSDAY Back 3 sets of all 12 reps/4 TUT
Behind the neck pulldowns with a rope
Seated Shrugdowns
Reverse Dips
Stiff arm pulldowns
Weighted Hypers
Reverse Pec Dec
FRIDAY
Flat DB Press
Incline Front raises with Dbs
Alternate standing DB Curls
Weight Assited Dips
AM CARDIO PLAN BEGINNING THIS WEEK:
Tu, Th, Fri, Sat
60 minutes steady state, treadmill or elliptical(YES - a drop in time)
Monday, Wed
40 Minutes on Bicycle(use a HIIT plan - or a hill) on Monday and the Stair Stepper - pushing from the heels on each step - again using a hill or HIIT type plan on Wed.
AB WORK: TU AND TH: (NO CHANGES)
STRAIGHT SETS BUT REST ONLY 45-60 SECONDS BETWEEN SETS - 4 SETS EACH
HANGING LEG RAISES - 45 REPS
DECLINE CRUNCHES - 45 REPS
BICYCLE WITH UPPER BODY MOTION - 90 seconds
LYING LEG SCISSORS(HEELS NO MORE THAN 6-9 INCHES FROM THE FLOOR) - 90 seconds
DIET:
NO CHANGES - SAME AS LAST WEEK
WATER STAYS 2.5 GALLONS
SUPPLEMENTS THIS WEEK: NO CHANGES ON CLEN
200 mcg Clen - EVERY DAY - 40 mcg per dose - 5 splits per day
.......WITH EACH DOSE - add 750-1000mg taurine and 100-200 mg of potassium.
T-3......INCREASE to 50 mcg/day
WINNY - Shake EXTREMELY WELL and draw up ONE HALF cc and dilute to 3 cc's with water.
50 mg/cc - using 1/2 cc - that gives a total of 25 mg - that goes in 3 ccs total volume....that yields a bit over 8 mg per cc.
Take 1/4 CC daily(approx 2 mg)
...this is assuming a standard concentration of 50mg/cc.......let me know if otherwise.
the pictures first. I have to convert my dvd video files to wmv - and that takes a bit to do. So - here are pics, then I'll catch my log up - then I'll get the video posted.
woo, hoo!
I've been sleeping so much better, and I don't have to leave the bed. A happier home life. 