Re: NEW Treilin Log
So to catch my log up here I go.....
Sunday JAN 22: Weight day one
Seated leg curl 120X15, 135X15, 135X12, 120X10
Lying leg curl 70X12, 65X12, 60X10
Partial Rep machine hip ext 50X15, 50X15, 45X15
Stiff leg deadlift 115X15, 125X5, 95X10
Uni Lying leg curl 30X15, 30X10, 25X10
Standing smith calf raise 180X15, 200X15, 200X11
Seated calf raise 90X15, 90X14, 90X14
Mon Jan 23rd
This was the day I did my interval training at lunch and had a messed up morning...
P.m. Weights
L/F lat pulldown 90X15, 82.5X12 (better form), 82.5X10, 75X10
Cable seated row (V bar) 100X15, 107.5X15, 110X12
(I had to move hammer incline to the end way to many people in the gym)
DB Bilateral side raise 8X15, 10X15, 10X12
Hammer shoulder press triset with DB reverse Flye, and DB bilateral side raise
(HSP) 60X15, 60X12, 50X10
(DBRV) 10X10, 8X10, 8X10
(DBBSR) 5X12, 2.5X12, 2.5X12
Reverse Tricep Pushdown superset with cable Bicep curl
(RTP) 50X15, 50X15, 50X15
(CBC) 60X15, 50X15, 50X15
R/C progression no weights, but will use 2 pounds next time
Hammer incline press 70X12, 70X6, 50X8, 50X10
Tuesday JAN 24
A.m. cardio 3.0 WU on tread, 4.2 walk 25 min, level 5 on elyptical for 15 min
P.m. Weights
Uni ply step up 4 sets X 12 reps
Uni split squat jumps 4 sets X 12 reps
Squat jumps 4 sets X 12 reps
Partial rep Split squat jump 3 sets X12 reps
Power crunch 25 X 15 reps for 3 sets
Cable twisting crunch 95X15, 95X15, 95X15
Machine crunch moved to the end, again to many people
Hyperextensions 20, 20 , 15 reps no weight
Pelvic Tilts 20 reps for 3 sets no weight
Machine crunch 100X15, 100X15
Tuesday evening was break down I needed carbs I've been there before and I know when I need a carb up. The only thing I had was 3 whole wheat tortillas added.
Wed-
Morning I skipped interval training... My brain needed a day off and some PB
Thursday-
A.m. cardio 3.0 WU on tread, 4.2 walk 25 min, level 5 on elyptical for 15 min
No weights this evening
Friday I won't be on so here ya go
A.m. will be intervals, 5:00 p.m. weights with the trainer, and BF measured
I have noticed the 4 second negatives and higher reps are creating much soreness the past two weeks. It's awesome feeling it hurt for a few days knowing I hit them hard!