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* Red² - T's Journey 2007 *

treilin

treilin

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O.k...
So I now have a trainer and am prepping for a figure show next summer/fall (2006) so I started a new log.
This week I'm on a 1650cal diet 25/25/50 (P/F/C)
Each week I'm upping 100 calories till I hit 1950. (That's all the info I have is 4 weeks worth)
I'm doing 6 days weight training, 3 days cardio at 60% HR. Right now I'm in a hypertrophy phase with 12 reps, 1 minute rest between sets.
Mondays:
Exercise Sets
Hammer Incline Press 4
DB Bench Press 3
DB Incline Flye 3
Pec Dec Flye 3
Cable Crunch 3
Power Cable 3

Tuesdays
A.m. Cardio 30 minutes

Hamstrings/Glutes
Exercise Sets
Manual Resistance Hip Extension 3s
Manual Resistance Leg Curl 3s
Lying Leg Curl 3
Stiff-Leg Deadlifts 3
Hip Abduction 3
Unilateral Leg Press 3
Walking lunges 10lbs around track non-stop

Wednesday's
Exercise Sets
Assisted Chinups 4
Magnum Lat Pulldown 3
Closed Grips Pulldown 3
DB Row 3
Cable Straight Bar Lat Sweep 2

Thursdays
A.m. cardio 30 minutes

Exercise Sets
Bilateral DB Lateral Raise 3
Magnum Shoulder Press 4
Cable Front Raise 2
Reverse Pec Dec Flye 3
Band Scap Adduction 4
45 deg Abduction (T.D.) cir
45 deg Abduction (T.U.) cir
90 deg Abduction (T.D.) cir
90 deg Abduction (T.U.) cir
Hoz Shoulder Adduction cir
External Rotation cir
ABC Progression cir
Cable Twisting Crunch 3
Pelvic Lifts 3cir
Leg Raise 3cir
Crunch 3cir

Friday
Exercise Sets
Preacher Curl 3
Straight Bar Cable Curl 3
DB Concentration Curl 3
Tricep Pushdowns 3
Overhead Rope Extensions 3
Rope Pushdowns 3

Saturday
A.m. cardio 30 minutes
Exercise Sets
Bilateral Leg Extensions 4
Unilateral Leg Extensions 3
Bilateral Leg Press (low foot) 4
Smith Squats 3
Smith Standing Calf Raise 3
Seated Calf Raise 3


So there you have it....
 
Re: NEW Treilin Log

Hey girl!! NIce to see you posting -- missed ya!!
 
Re: NEW Treilin Log

My appetite has gone through the roof! This week I'm at 1750 calories. I have a doctor putting together all my supplements I should be taking while I am doing this for free! Thats' cool!
My arms I can see are getting bigger.. like always I have never had a problem with those. My trainer is working with me on the hamstrings and butt day to help me fire those muscles properly and get some growth on my legs. So far so good. I couldn't walk for 6 out of 7 days last week after two leg work-outs.... I'm bound and determined to do my best.
 
Re: NEW Treilin Log

August 14th-Aug 20th
So this week I am at 1850 calories same split
M1 2 slices whole wheat bread, 1c Low-fat milk
M2 Large banana
M3 1.5 serv. Tuna creations Lemon pepper, Brussel sprout salad
M4 creatine, protein, 1c Low-fat milk
Weights
M5 creatine, protein
M6 .33C Brown rice, broccoli/Avocado salad
M7 1 serving almonds
Bed

Weights are going well after two weeks. I've noticed already my appetite has increased. As well as my upper body putting more muscle on. It's just not fair... the focus and my intent is my legs to get more muscle. They are just so slow to gain. Hopefully the leg split routine will jump them to grow soon.
 
Re: NEW Treilin Log

Aug 22-27 (Last Week) Aug 29-Sep 3
Wow I can't believe it's already Sept!

Well my trainer changed my work-out phase to Hypertrophy. I am now doing lower reps, same amount of rest time (1 minute), and a few more sets. He also changed up some of my exercises. Here's the new regimen:

Day 1- Chest & Abs
Exercise Sets
Hammer Incline Press 4
DB Bench Press 3
DB Incline Flye 3
Pec Dec Flye 3
Cable Crunch 3
Power Cable 3

Day 2- Hamstrings/Glutes
Exercise Sets
Manual Resistance Hip Extension 3s
Manual Resistance Leg Curl 3s
Lying Leg Curl 3
Stiff-Leg Deadlifts 3
Hip Abduction 3
Unilateral Leg Press 3
lunges 10lbs around the track no stopping

Day 3- Back
Exercise Sets
Assisted Chinups 4
Magnum Lat Pulldown 3
Closed Grips Pulldown 3
DB Row 3
Cable Straight Bar Lat Sweep 2

Day 4- Delts & Abs
Exercise Sets
Bilateral DB Lateral Raise 3
Magnum Shoulder Press 4
Cable Front Raise 2
Reverse Pec Dec Flye 3
Band Scap Adduction 4
45 deg Abduction (T.D.) cir
45 deg Abduction (T.U.) cir
90 deg Abduction (T.D.) cir
90 deg Abduction (T.U.) cir
Hoz Shoulder Adduction cir
External Rotation cir
ABC Progression cir
Cable Twisting Crunch 3
Pelvic Lifts 3cir
Leg Raise 3cir
Crunch 3cir

Day 5-Biceps & Triceps
Exercise Sets
Preacher Curl 3
Straight Bar Cable Curl 3
DB Concentration Curl 3
Tricep Pushdowns 3
Overhead Rope Extensions 3
Rope Pushdowns 3

Day 6- Quads & Calfs
Exercise Sets
Bilateral Leg Extensions 4
Unilateral Leg Extensions 3
Bilateral Leg Press (low foot) 4
Smith Squats 3
Smith Standing Calf Raise 3
Seated Calf Raise 3

Day 7-off

Calories are at 1950 same split 25P/25F/50C
Although I've been having some issues hitting the food. I think it's harder to stick to it with the higher carbs. Of course the mentality well I'm putting muscle on so I can eat more doesn't help either. My bodyfat went down about 1.2% and I gained 4 pounds. I think some of that is definitely water.
This week is the same program. I should have a better week though. This last week I had to move some of my days around and that made somebody pretty upset (my trainer). I just called him insensitive and walked away. I had some major doc appointments that I had to go to and they interefered, but at least I hit every single last set/rep I was supposed too. So Nahhh... :)
 
Re: NEW Treilin Log

treilin said:
Aug 22-27 (Last Week) Aug 29-Sep 3
Wow I can't believe it's already Sept!

Day 1- Chest & Abs

Day 2- Hamstrings/Glutes

Day 3- Back

Day 4- Delts & Abs

Day 5-Biceps & Triceps

Day 6- Quads & Calfs

Day 7-off

Calories are at 1950 same split 25P/25F/50C
Although I've been having some issues hitting the food. I think it's harder to stick to it with the higher carbs. Of course the mentality well I'm putting muscle on so I can eat more doesn't help either. My bodyfat went down about 1.2% and I gained 4 pounds. I think some of that is definitely water.
This week is the same program. I should have a better week though. This last week I had to move some of my days around and that made somebody pretty upset (my trainer). I just called him insensitive and walked away. I had some major doc appointments that I had to go to and they interefered, but at least I hit every single last set/rep I was supposed too. So Nahhh... :)
Click to expand...
Hey girl... I'm kinda diggin that split :)

Have a GREAT week! :)

Hope all is well with the doc appts :rose:

So Nahhh.... :lmao:
 
Re: NEW Treilin Log

Look for possible(probable) overtraining by week 4-5 on this program.....very little rest
 
Re: NEW Treilin Log

The Shadow said:
Look for possible(probable) overtraining by week 4-5 on this program.....very little rest
Click to expand...
Hey Shadow daddy, long time no see!
Yeah he changes my routine up every four weeks. Pretty hard, but I like it so far. I have a lot more time to train now so it's not difficult for me to get it in. I've pretty much grown out of all my pants now. I can't get them over my thighs, and then the next hump is the butt. I like it!
How is the new place???
 
Re: NEW Treilin Log

treilin said:
Hey Shadow daddy, long time no see!
Yeah he changes my routine up every four weeks. Pretty hard, but I like it so far. I have a lot more time to train now so it's not difficult for me to get it in. I've pretty much grown out of all my pants now. I can't get them over my thighs, and then the next hump is the butt. I like it!
How is the new place???
Click to expand...


LOL


Humpy butt.......hehehe


Things are good...love the area....doing some acting stuff and some Pting at the moment.....doing some self study for the real estate exam before my classes start


http://www.elitefitness.com/gallery/showphoto.php?photo=25794&cat=500&page=1



I have some other pics but I seem to have misplaced one flash-memory card
 
Re: NEW Treilin Log

The Shadow said:
LOL


Humpy butt.......hehehe


Things are good...love the area....doing some acting stuff and some Pting at the moment.....doing some self study for the real estate exam before my classes start


http://www.elitefitness.com/gallery/showphoto.php?photo=25794&cat=500&page=1



I have some other pics but I seem to have misplaced one flash-memory card
Click to expand...

Very cute!
Acting stuff and pting sounds like a good mix. Now where did you move too? I'm working in student clinic now so if I'm not working, or at the gym, I'm doing that. I really like it though, 5 1/2 more months and I am done.
 
Re: NEW Treilin Log

Sep 4-10
Same as last week....
3 days cardio 30 min. 60%
6 days weights
Food- 1950 cal 25/25/50%
I was pretty tired by the end of this past week. Then again I haven't slept very well! I get my Bf% done again in 2 weeks.
 
Re: NEW Treilin Log

treilin said:
Very cute!
Acting stuff and pting sounds like a good mix. Now where did you move too? I'm working in student clinic now so if I'm not working, or at the gym, I'm doing that. I really like it though, 5 1/2 more months and I am done.
Click to expand...


HIlton Head Island, SC...about 30 miles North of Savannah
 
Re: NEW Treilin Log

Dropping by to say Hi

a9u1w9.png


Hope all is well :rose:... Sleeping better? How is energy this week?
 
Re: NEW Treilin Log

Hey everyone...
O.k. So September 12-17 2005
This week is the same as last week, calories still at 1750.
I have gained 4 pounds over the last eight weeks and lost almost 4% body fat.
My trainer has determined for some reason my body wants to retain water around my mid-section at greater amounts when I have more calories. He thinks it's due to hormones... Probably true since my doctor is still leveling those out.
Energy levels are dropping. I'm still hitting all the weights and cardio.... I get a new program next monday. Did I mention I really hate reverse lunges on the smith machine, yes I do! He tells me do I want a fat butt on stage, or a muscular one.... So I have to bite down.... I tell you though he gets the evil eyes the whole time.
I went to a body building comp on saturday for one of the other girls he trained, this was her first competition, and she took first! Her body fat was at 7.2% on comp day and she started in may at 25%. Went from 125 pounds to 110 pounds. The second girl he has trained over the past year that has taken first. He tells me he has a streak I must follow! So I will comply...
Anyway I hope everyone is well... Take Care!!!
 
Re: NEW Treilin Log

treilin said:
My trainer has determined for some reason my body wants to retain water around my mid-section at greater amounts when I have more calories. He thinks it's due to hormones... Probably true since my doctor is still leveling those out.

MORE CALS = MORE CARBS(IM GUESSING) = EXCESS WATER RETENTION....YOU CAN TELL IF ITS THIS AS IT WILL DISSIPATE AS YOU DROP CARBS BACK DOWN



Energy levels are dropping. I'm still hitting all the weights and cardio.... I get a new program next monday. Did I mention I really hate reverse lunges on the smith machine, yes I do! He tells me do I want a fat butt on stage, or a muscular one.... So I have to bite down.... I tell you though he gets the evil eyes the whole time.


REQUEST THAT YOU ADD WEIGHTED STEP-UPS AND WALKING LUNGES FOR SAID "NO-FAT ASS"

I went to a body building comp on saturday for one of the other girls he trained, this was her first competition, and she took first! Her body fat was at 7.2% on comp day and she started in may at 25%. Went from 125 pounds to 110 pounds. The second girl he has trained over the past year that has taken first. He tells me he has a streak I must follow! So I will comply...
Anyway I hope everyone is well... Take Care!!!
Click to expand...


ANY PICS OF THE CHICK WHO WAS 7.2%??
 
Re: NEW Treilin Log

i'd like to see her pics too she must be ripped

treilin said:
Hey everyone...
O.k. So September 12-17 2005
This week is the same as last week, calories still at 1750.
I have gained 4 pounds over the last eight weeks and lost almost 4% body fat.
My trainer has determined for some reason my body wants to retain water around my mid-section at greater amounts when I have more calories. He thinks it's due to hormones... Probably true since my doctor is still leveling those out.
Energy levels are dropping. I'm still hitting all the weights and cardio.... I get a new program next monday. Did I mention I really hate reverse lunges on the smith machine, yes I do! He tells me do I want a fat butt on stage, or a muscular one.... So I have to bite down.... I tell you though he gets the evil eyes the whole time.
I went to a body building comp on saturday for one of the other girls he trained, this was her first competition, and she took first! Her body fat was at 7.2% on comp day and she started in may at 25%. Went from 125 pounds to 110 pounds. The second girl he has trained over the past year that has taken first. He tells me he has a streak I must follow! So I will comply...
Anyway I hope everyone is well... Take Care!!!
Click to expand...
 
Re: NEW Treilin Log

I think someone took some digitals. I'll ask my trainer and Stacy if I can get some of them.

O.k. so this week starts a new phase:

9-19-05 to 10-16-05
Rest Time = 90s
Rep Range = 4-8

Day 1- Chest & Abs
Exercise Sets
DB Bench Press 4
Hammer Incline Press 4
Magnum Vertical Chest Press 4
Flat DB Flye 3
Power Crunch 3
Cable Crunch 3

Day 2- Hamstrings/Glutes
Exercise Sets
Cable Hip Extensions 3
Stiff-Leg Deadlifts 4
Lying Leg Curl 3
L/F Seated Leg Curl 3
Unilateral Leg Press 4

Day 3- Back & Low Back
Exercise Sets
Assisted Chinups 4
Unilateral DB Row 4
Magnum Lat Pulldown 4
"V" Bar Pulldown 3
Supermans 3
Opposite Arm/Leg 3
Pelvic Tilts 3
Hyperextension 3

Day 4- Delts & Abs
Exercise Sets
Hammer Shoulder Press 4
DB Shoulder Press 3
DB Alternating Front Raise 3
DB Bilateral Lateral Raise 2
Reverse Pec Dec Flye 3
Band Scap Adduction 4
45 deg Abduction (T.D.) cir
45 deg Abduction (T.U.) cir
90 deg Abduction (T.D.) cir
90 deg Abduction (T.U.) cir
Hoz Shoulder Adduction cir
External Rotation cir
ABC Progression cir
Cable Twisting Crunch 3
Cable Crunch 3

Day 5-Biceps & Triceps
Exercise Sets
Standing BB Curl 3
EZ Bar Preacher Curl 3
Seated DB Alternating Curl 3
Lying EZ Bar Extension 3
Tricep Pushdowns 3
Overhead Tricep Extensions 3

Day 6- Quads & Calfs
Exercise Sets
Bilateral Leg Extensions 4
Bilateral Leg Press (low foot) 4
BB Squats 4
Hack Squat on Lying Leg Press 4
Smith Standing Calf Raise 4
Seated Calf Raise 4

Day 7-off

Still 3 days cardio at 60%HR for 30 minutes
Calories at 1750... but he wants to increase them back up he doesn't like me at this low of a calorie intake. Still 25%/25%/50%

My strength had decreased this week due to the calorie drop. Friday night was my cheat night and there was a massive increase in my strength on legs from last week to this week. That was even after my cardio a.m. session, and 3 hours of yardwork.
I'm noticing changes all over my body since doing this program. Funny I never really liked doing chest before... but my bodyfat has decreased and I'm filling my bras out better now.... I guess there is something to say for chest work!!
I hope everyone has a good week and I'll see what I can do about getting you some pictures!!
 
Re: NEW Treilin Log

If you feel overtrained....its most likely due to training glutes and hams before back/lumbars
 
Re: NEW Treilin Log

September 26-Oct 01
Well next week is the same as this week. I like the lower reps and the increased weight it's a nice change. I felt pretty tired by today but I got all the work-outs in and tomorrow is my day off, Yippee!!
Shadow-Thanks for the note I know you are right... every time i suggest something about the work-out he's not open for suggestions. He says to stick with the program and suck it up. So... Like I said though since the switch to strength some exercises have been dropped and others added so I am o.k. with all the ones on this program... Just tired again...
He's supposed to get me those pictures of Stacey (7.2%) when he get's them. She did a second comp today but I didn't go.
Anyway hope everyone has a good week!
 
Re: NEW Treilin Log

Pretty funny I just found a way around my firewall at work.... So I can hopefully post up more often now :)
So far this week work-outs are going great!! Weight is definitely going up in the gym, and on my scale. 3 more shirts I can't officially fit into because I can't get my arms in them, or once I get the shirt on I can't move my shoulders... One thing about doing this is the wardrobe starts to dissipate!
I'm not as focused on my nutrition aspect right now as I am lifting weights... With that said I'm not hogging down either....
 
Re: NEW Treilin Log

treilin said:
Pretty funny I just found a way around my firewall at work.... So I can hopefully post up more often now :)
So far this week work-outs are going great!! Weight is definitely going up in the gym, and on my scale. 3 more shirts I can't officially fit into because I can't get my arms in them, or once I get the shirt on I can't move my shoulders... One thing about doing this is the wardrobe starts to dissipate!
I'm not as focused on my nutrition aspect right now as I am lifting weights... With that said I'm not hogging down either....
Click to expand...

Great news :)
 
Re: NEW Treilin Log

Oct 3-9
This week same as last couple weeks... Still in the strength zone.
Strength is going good. Noticing a bit of instability in the left shoulder as the weight increases. My weight I'm lifting has gone up about 15 pounds almost all over.... but others have gone way up... I started at only 65 pounds for deadlift and I am up to 145 pounds, leg curls went from 40 to 80, Shoulder press was 50 now it's at 100, Leg press went from 180 to 380. That's just to give you somewhat of an idea of what I have accomplished over the past 2 months.
My weight has gone up 7 pounds in 2 months... I get my BF done again in two weeks.
I had my trainer put together a diet for me for two weeks because I'm just at a point where I'm sick of doing it...

So this is meal plan 1 for a week he gave me to give you an idea:

training days
Meal 1 Kcal Pro CHO Fat
2 Scoops Twinlab Mass Fuel 310 25.5 51 0.25
Meal 2
2 oz Chicken Breast 50 11.5 0 0.75
1 Cup Kraft Minute Brown Rice 340 8 68 3
Meal 3 (Pre-Workout)
5g Glutamine
5g Creatine
1 Scoop Protein Powder 120 22 4 2
2 Scoops Powdered PowerAde 140 0 36 0
Meal 4 (Post-Workout)
5g Glutamine
5g Creatine
1 Scoop Protein Powder 120 22 4 2
2 Scoops Powdered PowerAde 140 0 36 0
Meal 5
2oz Hodson Mill Whole Wheat Pasta 190 9 34 1
4 oz Chicken Breast 100 23 0 1.5
Meal 6
1.5oz Planters Almonds 255 9 9 22.5

Total 1765 130 242 33
29.0% 55.0% 16.0%
non-training days
Meal 1 Kcal Pro CHO Fat
2 Scoops Twinlab Mass Fuel 310 25.5 51 0.25
Meal 2
2 oz Chicken Breast 50 11.5 0 0.75
1 Cup Kraft Minute Brown Rice 340 8 68 3
Meal 3
1 cup Oatmeal 300 10 54 6
1/2oz Planters Almonds 85 3 3 7.5
Meal 4
2oz Hodson Mill Whole Wheat Pasta 190 9 34 1
4 oz Chicken Breast 100 23 0 1.5
Meal 5
2 oz Chicken Breast 50 11.5 0 0.75
1 Medium Apple (appox 4oz) 81 0.3 21 0.5
Meal 6
1.5oz Planters Almonds 255 9 9 22.5

Total 1761 110.8 240 43.75
25.0% 54.0% 21.0%
 
Re: NEW Treilin Log

Oct 12 2005
Well the work-out is the same for this week as it has been for the past 3. I get a new work-out next week and will be back in the hypertrophy phase and out of strength.
My weights have jumped again. Incline Chest Press is at 125, Deadlift was 200 pounds, leg press was at 415 last week so we'll see what this week brings. Seated leg curls were at 135, lying were 95. I'm ready to go back to a bit lighter weights for awhile though. I like the 4 week switch up plan he has me on. I think every bone is cracking at this point.
The diet is going good. I get my Bf checked, and taped next week.
Also, my trainer is supposed to be getting the pics back of that girl at 7.2% sometime soon he told me so I haven't forgot.
 
Re: NEW Treilin Log

OCT 17-22
This past week I started my new work-out.
I don't have it on this computer but it's basically back to hypertrophy with a few different exercises then I did before. Boy did it kick my butt going from strength to this. What a difference between a 90 second rest, and a 60 sec one.
Food is the same. Weight has finally stabilized. It was going up and done like 5 pounds from one day to the next.
It's definitely noticeable that I got 'bigger'. I love that... walking through the gym and people saying you are getting big. It's a whole new way of thinking.
My upper body still gains weight at a faster rate then my lower body so my trainer may be adjusting my work-outs here down the road. I gained 3/4 inch in my upper arms, 1 1/2 in mt chest/back, and only 1/4 an inch in my legs over the past 4 weeks.
So anyway... I hope everyone has a good week coming up!
 
Re: NEW Treilin Log

OCT 22-29
So this is the work-out I've been doing the past two weeks. I have two more weeks of it... then back to strength.
Food is going o.k. Could be better. That's just do to a lot of outside factors.
Anyway I hope everyone is well!!

Day 1- Chest & Abs
Exercise Sets
DB Incline Press 4ss
ss/w DB Incline Flye 4ss
Hammer Incline Press 4
Magnum Vertical Chest Press 4
Pec Dec Flye 3ss
ss/w Pushups 3ss
Cable Crunch 3cir
V-Ups 3cir
Crunches 3cir
Power Crunch 3

Day 2- Quads & Calfs
Exercise Sets
Unilateral Leg Extensions 4
Bilateral Leg Extensions 4
Bilateral Leg Press (low foot) 4
Smith Hack Squats 4ss
ss/ Smith Squats 4ss
Smith Standing Calf Raise 4
Seated Calf Raise 4

Day 3- Back
Exercise Sets
Hammer Low Row 4
"V' Bar Pulldown 4
Magnum Lat Pulldown 4
Cable Straight Bar Supinated Row 4ss
ss/w Bar Lat Sweep 3
Supermans 3
Opposite Arm/Leg 3
Pelvic Tilts 3
Hyperextension 3

Day 4- Hamstrings/Glutes
Exercise Sets
Partial Rep Machine Hip Extension 4
Stiff-Leg Deadlifts 4
Lying Leg Curl 4
L/F Seated Leg Curl 3
Smith Reverse Stationary Lunge 4

Day 5- Delts & Abs
Exercise Sets
Hammer Shoulder Press 4cir
Plate Front Raise 4cir
DB Side Raise 4cir
Unilateral Cable Lateral 2
DB Alternating Front Raise 2
Reverse Pec Dec Flye 4ss1
ss/w DB Reverse Flye 4ss1
Band Scap Adduction 4
45 deg Abduction (T.D.) cir
45 deg Abduction (T.U.) cir
90 deg Abduction (T.D.) cir
90 deg Abduction (T.U.) cir
Hoz Shoulder Adduction cir
External Rotation cir
ABC Progression cir
Cable Twisting Crunch 4ss2
Cable Crunch 4ss2

Day 6-Biceps & Triceps
Exercise Sets
Preacher Curl 4
Cable Curl 3ss1
ss/w Standing DB Curl 3ss1
DB Concentration Curl 3
Rope Pushdowns 4ss2
ss/w Overhead Rope Ext 4ss2
Tricep Pushdowns 3
Unilateral Reverse Pushdowns 3
 
Re: NEW Treilin Log

Oct 31-Nov 5 2005
So this week is the same as last with some minor changes. My food has increased to 1900 calories again. My last set on each exercise is a drop set now.
So next week is my last week of hypertrophy and I'll be back to strength. Wierd how fast the weeks fly by now...
Also at that point I have an official work-out buddy! I'm excited. She is another trainer in the gym that came up to me and said when I'm not working with my trainer would I work-out with her. This is the same girl that competed that I wrote about previously. By the way I still have no pictures! I'll get them though.
So we are both training for figure comps together for next summer. She is also a gymnastics coach and said down the road if I want to train for fitness she would teach me how to do the gymnastics portion.
Anyway I hope everyone else is doing good with their own work-outs!!
 
Re: NEW Treilin Log

Ok, forgive me if I missed it somewhere....what were your stats before training for this started and what are they now?

You've really gained some strength! Great job!! :)
 
Re: NEW Treilin Log

ScorpioGirl said:
Ok, forgive me if I missed it somewhere....what were your stats before training for this started and what are they now?

You've really gained some strength! Great job!! :)
Click to expand...
Sorry... Yeah I have an old log from earlier this year with all that in it... I'm sure that's way lost by now.
So background info:
5'7" I started with my trainer August 1st 05 at 143 pounds, right now I'm at 150 pounds. I was "supposedly" 28% bodyfat... but from previous experience with my own digital calipers I find this rather high. He also acknowledged he has a hard time getting my Body fat because I have thick skin. I just go with it though. My body fat by his take is now 24%. So I've gained 7 pounds, and lost 4% BF in 3.5 months. He wants to have me around 20% Jan '06 so when I start leaning down for competition it won't be as hard.

The other thing I'm still having issues with is my body holding onto water. Since water affects Bodyfat accuracy that could explain why my BF is rating so high. I'm having some more blood work done to try and see what the deal is. I can go up and down 5 pounds in a day. The 148-150 is pretty much the average. More information is I lost that time of the month from Jan-July and it's just now regulating out since I've been seeing a doctor.

I did the shadow plan in Jan-April timeframe when it came out alongside Bunny. I started then at 134 pounds, at 26% body fat wore a size 6, and by the end I weighed 140 at 16% bf and wore a size 2. I wear about a 3/4-5/6 now and that's only because I have put on so much muscle I ripped all the sides of my dress pants, and have busted out of my dress shirts. So even if I was at 26% body fat in Jan and now, I have added on 16 pounds of muscle this year. I'll start posting pictures up when I start to lean down in feb/march timeframe. So you all can see the progress!
 
Re: NEW Treilin Log

Sounds good Treilin!

Can't wait to see your pic's.

Nice job with the training/putting on muscle.

I don't think you were 28% (I HIGHLY doubt this)

Take care girl :)
 
Re: NEW Treilin Log

I also doubt your bf% was that high - ESPECIALLY since your pant sizes were what they were. I have the thick skin thing too. I watched the "supersized she" thing and was amazed when they tested her bf. I was like OMG, I wonder if my skin could ever BE that thin!!! lol

...anyway....I can't wait to see your pics!!!!!!!
 
Re: NEW Treilin Log

ScorpioGirl said:
I also doubt your bf% was that high - ESPECIALLY since your pant sizes were what they were. I have the thick skin thing too. I watched the "supersized she" thing and was amazed when they tested her bf. I was like OMG, I wonder if my skin could ever BE that thin!!! lol

...anyway....I can't wait to see your pics!!!!!!!
Click to expand...
I've never seen that movie. Sounds interesting was it on t.v.?
 
Re: NEW Treilin Log

This week the same as last week. Last week of Hypertrophy, I start a big strength 4 week program starting next week. The only thing I'm doing a bit different this week is my last set I'm drop setting, sometimes the last two sets. Also my negatives have increased. So it's like a 1 sec pos, and a 5-6 sec neg.
Food is going o.k. I'm really not hungry at all.... but I keep getting the candy buzz. So I have some here and there... and then some more :)
 
Re: NEW Treilin Log

Supersize She is a documentary that was done on a female bodybuilder. One of the girls here her knows her - Sassy maybe - can't remember right now. It's on a cable station, but I can't remember which one at the moment. Maybe someone will know that.
 
Re: NEW Treilin Log

It's on a cable station, but I can't remember which one at the moment. Maybe someone will know that.
Click to expand...

It was on Discover Health (possibly Discovery) about a month ago. I recorded it, but was a little too freaked out to watch it again!

2.6% bodyfat - come on!! It's a wonder she's still among the living...
 
Re: NEW Treilin Log

Thank God for a new work-out next week. This week has been so hard getting into the gym and working out. The food has not been any better. I'm just kinda burnt out. At least I get sunday, and monday off. I start my strength work-outs next week on tuesday. Food has been horrible this week and last week. I never crave sweets like this and it has been ridiculous. I've just been not feeling it. I even have pictures around my desk and here at home and I just look at them and say, "Yeah o.k. whatever." My mind needs to come around...
 
Re: NEW Treilin Log

treilin said:
I did the shadow plan in Jan-April timeframe when it came out alongside Bunny. I started then at 134 pounds, at 26% body fat wore a size 6, and by the end I weighed 140 at 16% bf and wore a size 2. I wear about a 3/4-5/6 now and that's only because I have put on so much muscle I ripped all the sides of my dress pants, and have busted out of my dress shirts. So even if I was at 26% body fat in Jan and now, I have added on 16 pounds of muscle this year. I'll start posting pictures up when I start to lean down in feb/march timeframe. So you all can see the progress!
Click to expand...


ROCK ON!!!!!!!!!!! :garza:
I bet you look fantastic - you're like the quiet storm.
I hope your proud of yourself.
:D


And for some of you out there...

HA! I told you so <---- those of you know who you are.
 
Re: NEW Treilin Log

treilin said:
Sorry... Yeah I have an old log from earlier this year with all that in it... I'm sure that's way lost by now.
So background info:
5'7" I started with my trainer August 1st 05 at 143 pounds, right now I'm at 150 pounds. I was "supposedly" 28% bodyfat... but from previous experience with my own digital calipers I find this rather high. He also acknowledged he has a hard time getting my Body fat because I have thick skin. I just go with it though. My body fat by his take is now 24%. So I've gained 7 pounds, and lost 4% BF in 3.5 months. He wants to have me around 20% Jan '06 so when I start leaning down for competition it won't be as hard.

The other thing I'm still having issues with is my body holding onto water. Since water affects Bodyfat accuracy that could explain why my BF is rating so high. I'm having some more blood work done to try and see what the deal is. I can go up and down 5 pounds in a day. The 148-150 is pretty much the average. More information is I lost that time of the month from Jan-July and it's just now regulating out since I've been seeing a doctor.

I did the shadow plan in Jan-April timeframe when it came out alongside Bunny. I started then at 134 pounds, at 26% body fat wore a size 6, and by the end I weighed 140 at 16% bf and wore a size 2. I wear about a 3/4-5/6 now and that's only because I have put on so much muscle I ripped all the sides of my dress pants, and have busted out of my dress shirts. So even if I was at 26% body fat in Jan and now, I have added on 16 pounds of muscle this year. I'll start posting pictures up when I start to lean down in feb/march timeframe. So you all can see the progress!
Click to expand...
I cannot wait to see these pics girl!

:)

And I LOVE to see a lady happy from busting out of her clothes :)
 
Re: NEW Treilin Log

Thanks for the comps!
There will be no pictures any time soon I have reached moose stage! I informed my trainer of this yesterday.... I hit a weight I haven't been in 5 years (153), I told him 159 = Beached Whale, and 162 = Instantaneous death. He is perplexed right now with my body fat caliper measurements. So he is scratching my whole work-out plan, and diet and is rewriting me a new one. He told me to take a week off from the gym because he thinks I need it while he rewrites it. He said he's going to lower my carbs a tad (45%), add in some more cardio to include interval training, focus on putting weight soley on my legs and glutes, maintaining the muscle gains on the upper body, and he even doesn't mind so much if I atrophy a little bit on my upper body. We had a hour long conversation yesterday. He didn't expect my upper body to gain as much muscle as it did in this short of time. He said he expected that in a year and a half, not 5 months. So if only my legs would put muscle on, Errrrr!!!! We have learned my fat gain is definitely around the mid-section, and that my body is really similar to a guys. Great.... Our goal is not focused on fat loss right now, but soely adding muscle on my legs and doing less upper body work all together. So I get a week off from the gym, mentally I need it. We also are looking at the fact that my hormones are still unregulated. I'm still having that time of month 2 weeks out of a month (and you thought 1 week was bad!). I went back to the doctor they are changing my birth control pill again to Ortho Tricyclin (spelling)... They say Yasmin has a bit of a water pill in it that can make you hold onto water (not a diuretic). What person in their right mind (probably a man) would think of putting that in a birth control pill????? I mean don't they think women bloat enough that we don't need any extra help!! So if this pill doesn't work in the next few months I'm ditching the pill or going to try that seasonale one.
I will have this figured all out and will compete! Ohhh and no more work-out partner... With the whole new program we can't work-out together any more.... Bad thing when you have two competitors training together. My own work-out is more important then working out with someone else... Learning the pro's and con's of training!
Anyway hope everyone else is doing well with their training!!
 
Re: NEW Treilin Log

November 21-27 2005
Alright! So I have my whole new program now.
I really think I needed a week off. I don't remember the last time I had a week off.

Rest Time = 60-75s
Rep Range = 8-12
4 second negatives, with a 1 second hold at the top of the rep

WEIGHTS/PLYO's
Day 1(Mon)- Hamstrings & Calfs
Exercise Sets
Lying Leg Curl 4
Seated Leg Curl 4
Stiff-Leg Deadlifts 4
Unilateral Lying Leg Curl 3
Standing Smith Calf Raise 3
Seated Calf Raise 3

Day 2 (Tues)-Upper Body
Exercise Sets
Magnum Lat Pulldown 3
Hammer Unilateral Low Row 3
Hammer Incline Press 4
DB Bilateral Side Raise 3
Reverse Pec Dec Flye 3
Rope Pushdown 2
Cable Bicep Curl 2
R/C Progression cir

Day 3(Wed)- Plyometrics & Core
Exercise Sets
Unilateral Plyo Step-Ups 4
Unilateral Split Squat Jumps 4
Squat Jumps 4
Partial Rep Split Squat Jump 3
Power Crunch 3
Cable Twisting Crunch 3
Machine Crunch 2x10
Hyperextensions 3x10-20
Pelvic Tilts 3x10-20

Day 4-off

Day 5(Fri)- Quads & Calfs
Exercise Sets
Leg Press 4
Partial Rep Smith Squats 4
Bilateral Leg Extensions 4
Unilateral Leg Extensions 3
Seated Calf Raise 3
Angled Calf Raise 3

Day 6-off

Day 7-off

CARDIO

Day 1(Mon)- Interval Training
Activity Duration Reps Grade Notes
Warm-Up 5min 1 0
Interval Training N/A N/A N/A
Sprint 1min 3 0 Work
Walk 1min 3 0 Recovery
Sprint 2min 3 0 Work
Walk 1.5min 3 0 Recovery
Cool-Down 5min 1 0

Day 2(Tues)- Low Slow Distance
Activity Duration Reps Grade Notes
Warm-Up 5min 1 0 3.0mph
Treadmill Walking 25min 1 3.0% 4.0-4.5mph
Ellipical Trainer 15min 1 N/A

Day 3(Wed)- Interval Training
Activity Duration Reps Grade Notes
Warm-Up 5min 1 0
Interval Training N/A N/A N/A
Sprint 1min 3 0 Work
Walk 1min 3 0 Recovery
Sprint 2min 3 0 Work
Walk 1.5min 3 0 Recovery
Cool-Down 5min 1 0

Day 4(Thurs)- Low Slow Distance
Activity Duration Reps Grade Notes
Warm-Up 5min 1 0 3.0mph
Treadmill Walking 25min 1 3.0% 4.0-4.5mph
Ellipical Trainer 15min 1 N/A

Day 5(Fri)- Interval Training
Activity Duration Reps Grade Notes
Warm-Up 5min 1 0
Interval Training N/A N/A N/A
Sprint 1min 3 0 Work
Walk 1min 3 0 Recovery
Sprint 2min 3 0 Work
Walk 1.5min 3 0 Recovery
Cool-Down 5min 1 0

Day 6(Sat)- Low Slow Distance
Activity Duration Reps Grade Notes
Warm-Up 5min 1 0 3.0mph
Ellipical Trainer 30min 1 N/A

Day 7-off

FOOD=
I found out my RMR is 1950. So he bumped my calories up to accomodate that. When I started my RMR was 1400.
On my Interval training /weight training day =
Kcal Pro CHO Fat
2008 183 230.2 40.5
36.0% 46.0% 18.0%

On my Long slow cardio days/weights training days =
Kcal Pro CHO Fat
2013 195.5 212.2 42.5
39.0% 42.0% 19.0%

On my non training day =
Kcal Pro CHO Fat
Total 1998 163.3 207.8 53.5
33.0% 42.0% 25.0%
 
Re: NEW Treilin Log

I was just coming to check on you Treil! :rose:

Can you clarify what you mean by sprint for 1 minute, 2 minutes etc.? Are you referring to windsprints (or track or treadmill)? or the same windsprint principle on your cardio equipment of choice?

What intensity are you shooting for, 60, 70, 80, 100% of your max?

:)
 
Re: NEW Treilin Log

Funny I was just writing in your log :)
Sprints are on the treadmill right now. Right now he hasn't set up the intensity to shoot for, but I should ask him that, good call! He's just getting my body back into some extra cardio. So a sprint could be a half of what I used to be able to do 9.5 pace, at 8 incline. I'm doing no incline right now... I did a 7.5 sprint which isn't anything because I used to run long distance at that... But I was breathing like crazy. Funny what dropping something (weights or cardio) will do to a body.
On my Longer slow days the intensity is 60%.
 
Re: NEW Treilin Log

treilin said:
Funny I was just writing in your log :)
Sprints are on the treadmill right now. Right now he hasn't set up the intensity to shoot for, but I should ask him that, good call! He's just getting my body back into some extra cardio. So a sprint could be a half of what I used to be able to do 9.5 pace, at 8 incline. I'm doing no incline right now... I did a 7.5 sprint which isn't anything because I used to run long distance at that... But I was breathing like crazy. Funny what dropping something (weights or cardio) will do to a body.
On my Longer slow days the intensity is 60%.
Click to expand...
Ain't that the truth. :)
I think it's important to pay special attention to the recovery period as well as the sprint. Out on a track on a nice morning I did a few different sprint programs I created to test my levels of what I could do, and I was FEELING IT a few days later for quite some time.

I just wanted others to know you did not mean 100% all out sprint for 60 seconds (or even 120 seconds) because I honestly do not think that is possible (or healthy) at 100% intensity. Esp. if you feel like walking the next day (or waking up from your coma). Definitely do-able at 60-80%, 80 even being a bit much for some :)

:D

Let me know how this new routine goes, I see you'll be very busy :) I'm going to be doing a 6 day too :) ^^ Not like that though.

I can remember doing intervals on the tread at the beginning of Shadow's plan... like an elephant coming thru the floor adjusting inclines and speeds etc. lol


:rolleyes:
 
Re: NEW Treilin Log

I hope you feel better with the new pill. Water is a DRAG!!
 
Re: NEW Treilin Log

How did you find out your RMR, Trelin? Using a formula or some other way??

Thanks for sharing your program, by the way. I'm looking to add back some cardio so it's good to get an idea of what I could/should be doing.
 
Re: NEW Treilin Log

Roonytunes said:
How did you find out your RMR, Trelin? Using a formula or some other way??
Click to expand...
I wondered that too and googled it.

I found some links...

http://www.virtualfitnesstrainer.com/cooltools/What_is_Your_Resting_Metabolic_Rate.htm
http://www.24hourfitness.com/html/fitness/fit_calc/rest/
http://www.bodybuilding.com/fun/calculators.htm

Not sure how accurate they are, I got a few different #'s with each of them, but I suppose if you use the # as another data point simply for tracking progress doesn't really matter much.
 
Re: NEW Treilin Log

Roonytunes said:
How did you find out your RMR, Trelin? Using a formula or some other way??

Thanks for sharing your program, by the way. I'm looking to add back some cardio so it's good to get an idea of what I could/should be doing.
Click to expand...

At Bally's gym they have this instrument called the body gem :

http://www.healthetech.com/bodygem/

That's the website. Very expensive to buy one... but I get it done free with my trainer. I have to wake up without moving around to much, no food after like 9 p.m. the night before, I go in and breathe into for about 10-15 minutes. Kind of uncomfortable because your nose is sealed off you look a bit silly, and you can only breath into that machine for the whole time.
 
Re: NEW Treilin Log

treilin said:
At Bally's gym they have this instrument called the body gem :

http://www.healthetech.com/bodygem/

That's the website. Very expensive to buy one... but I get it done free with my trainer. I have to wake up without moving around to much, no food after like 9 p.m. the night before, I go in and breathe into for about 10-15 minutes. Kind of uncomfortable because your nose is sealed off you look a bit silly, and you can only breath into that machine for the whole time.
Click to expand...
Dang...Looks like a breathlyzer :)
 
Re: NEW Treilin Log

Yeah a little bit!! It feels like that too... without the nervousness of getting caught you had been drinking. You could be nervous that the number is higher because that equates to being able to eat more food :)
 
Re: NEW Treilin Log

Nov 28th 2005
So this week is the same as last... minus the Thanksgiving meal. Food has actually gotten lots better and I dropped a pound from last week so far but tomorrow is my real weigh day. The work-out so far seems better suited for me at this point. So I figured out the plyo's aren't like real plyo's. On a real plyo you have short bursts of energy both positive and negative. I'm only doing the short burst of energy on the positive through the muscle I am working and absorbing the negative impact into the muscle. My trainer says this is more like a strength plyo routine he has me doing. He couldn't figure out how to hit my legs 3 days in one week so this is his stab at it hoping recovery time is enough between work-out's. So far so good. Friday morning I was really sore but after I did friday's weight session my quads felt a lot better.

* Bunny I talked to my trainer about % on the sprint's. He said that he's not going to give me a percent because he doesn't want me focused on a percent. He said some people may have a lower/higher percent then others as to what their max speed for a sprint could be. He doesn't want to limit me with a percent... he said just focus on sprinting what I can do. He also said it % can differentiate just throughout the day. In the morning it may take me a lot longer to hit a higher percent since my heart rate is slower then it would take me in the evening to hit. So he said just sprint and keep a log so I can guage what I am doing and also it will aid in helping me bump my numbers up (mph). The next cycle is going to be a jog for my rest period between sprints.
 
Re: NEW Treilin Log

December 5th -Dec 11th
Well this week is the same as the past two. Work-outs are going so-so. I'm still dealing with the strain in my side so my deadlifts have been quite pathetic.
I talked with my trainer about a show timeframe and we are shooting for July. That way I have more time to get my weight a bit more under control, and more time to add more muscle on my legs.
So that's about it.... Besides being overly busy and just wishing for march to get here so school will be done!
 
Re: NEW Treilin Log

treilin said:
December 5th -Dec 11th
Well this week is the same as the past two. Work-outs are going so-so. I'm still dealing with the strain in my side so my deadlifts have been quite pathetic.
I talked with my trainer about a show timeframe and we are shooting for July. That way I have more time to get my weight a bit more under control, and more time to add more muscle on my legs.
So that's about it.... Besides being overly busy and just wishing for march to get here so school will be done!
Click to expand...
:Perk: :Perk: :Perk: :Perk: :Perk:




;)
 
Re: NEW Treilin Log

That's the goal. I plan on doing a couple of them here in MI. I would love to meet up though for the other big shows coming up next year if anyone is going. What are your plans for next year?
 
Re: NEW Treilin Log

SO hillarious! I have shoes on the mind I can tell... I just edited that last post from shoes back to shows. Well This morning I worked out here at work and I got out of the shower got dressed... and guess what! I think totally forgetting the shoes would have been alright... Nooooo I grabbed two non-matching shoes. So I've been hiding out in my desk all day. One is black and one is dark brown. Goes to show you. Don't grab your shoes in the dark, and half asleep!
 
Re: NEW Treilin Log

treilin said:
SO hillarious! I have shoes on the mind I can tell... I just edited that last post from shoes back to shows. Well This morning I worked out here at work and I got out of the shower got dressed... and guess what! I think totally forgetting the shoes would have been alright... Nooooo I grabbed two non-matching shoes. So I've been hiding out in my desk all day. One is black and one is dark brown. Goes to show you. Don't grab your shoes in the dark, and half asleep!
Click to expand...
:spit:

:lmao:

I do that with socks all the time, but I guess that really doesn't compare. I have NO work shoes for this weather ... NONE. People think I'm crazy for wearing open toed sandals to work, Feels Really good when there's snow... I KNOW, I'm going to get some this weekend... I Think LOL I've been wearing these white Fila kicks that are just hilarious ... :nerd:

Oh, let me know when and where in MI... I'm right next door, I'd love to make an appearance. As far as any big shows, not sure what I'll attend, but I will not be competing ... never says never but chances are slim to none for this bunny. :)
 
Re: NEW Treilin Log

*Bunny* said:
:spit:

:lmao:

I do that with socks all the time, but I guess that really doesn't compare. I have NO work shoes for this weather ... NONE. People think I'm crazy for wearing open toed sandals to work, Feels Really good when there's snow... I KNOW, I'm going to get some this weekend... I Think LOL I've been wearing these white Fila kicks that are just hilarious ... :nerd:

Oh, let me know when and where in MI... I'm right next door, I'd love to make an appearance. As far as any big shows, not sure what I'll attend, but I will not be competing ... never says never but chances are slim to none for this bunny. :)
Click to expand...
That would be awesome you could stay with me!
How come no shows? Health resons?
Yeah I wore these yoga capri's to a outreach massage event, and when I got to school everyone was looking at me like "Duh it's cold out!" I'm like you know people where skirts in the winter, and shorts to the gym... What's the deal?
Anyway...
 
Re: NEW Treilin Log

Oh, let me know when and where in MI... I'm right next door, I'd love to make an appearance.
Click to expand...

Me too!!! I'm also right next door (to the south)!!!
 
Re: NEW Treilin Log

treilin said:
That would be awesome you could stay with me!
How come no shows? Health resons?
Yeah I wore these yoga capri's to a outreach massage event, and when I got to school everyone was looking at me like "Duh it's cold out!" I'm like you know people where skirts in the winter, and shorts to the gym... What's the deal?
Anyway...
Click to expand...
Fo sho! Let me know dates :)

Honestly, I love that the ladies want to compete and those that do, kick ass and REALLY inspire me. I feel I would be very competitive in a situation like that. At this point in my life, I don't feel the need to compete do a show or get that satisfaction, or get into that competition lifestyle. Politics is a huge issue with me and would rather not be invovled in any more drama than I need to be. Plus spending all that money on a suit when the judging should be about YOUR body ... I've had conversations about this with Ulter and others and I still feel it is not for me. I applaud those that have the desire and patience and drive. Mine is just not on the competition circuit.
 
Re: NEW Treilin Log

Understand! I guess I'm just a mix. I'm competitive but I know how to lose. I really am only competitive with myself and have found in the past when people try to compete against me when I'm not competing at something it really pisses me off. I wonder how I will feel after this show!? I'll either get overboard training for next year... or I will be happy with my one time achievement! In the end I'm still my worst critic.
 
Re: NEW Treilin Log

treilin said:
Understand! I guess I'm just a mix. I'm competitive but I know how to lose. I really am only competitive with myself and have found in the past when people try to compete against me when I'm not competing at something it really pisses me off. I wonder how I will feel after this show!? I'll either get overboard training for next year... or I will be happy with my one time achievement! In the end I'm still my worst critic.
Click to expand...
^^ lol I got you girl!

That is a great point. It's an issue I have to work out with myself ... I guess I should have said my mind is not there yet ... it's at about 70% and if I were competing it would have to be at 110% period. All or nothing. Even if I didn't win, or place, came in last, whatever the case, and I know I didn't give my all, I have failed myself for not doing my personal best.

I don't need the trophy to prove my 'worth' or justify what I did (not saying that anyone here does it for that reason) but the satisfaction knowing I did my best would be the ultimate prize. Right now my mind is focused on other things.

blah
blah
blah Bunny shut up
 
Re: NEW Treilin Log

December 18-Dec 25th : Merry X-mas to all
Wow WAY to much food around me!
I'm in a strength phase now starting this week for the next 4 weeks. Food is the same.. HA ha o.k. it's supposed to stay the same... Although I can't really stick with it the next couple of weeks. I'm just a stress case with school right now... and food is good :) My trainer is really happy with my strength increases caused by my eating habits lately. I'm up to 500 pounds on the leg press at 12 reps on my 4th set so I'm sure I could have done more last week. We'll see what this week brings. My dead lifts are back up to 225, calf raises are like 300 (the bar about breaks my back and shoulders), and..... I don't have my log here. but if I remember I'll start logging my strength (weight) increases over the next couple of weeks so I can see and you all can see my progression.
Weight routine followed by my cardio routine:

Stiff-Leg Deadlifts 4
Seated Leg Curl 4
Lying Leg Curl 3
Unilateral Lying Leg Curl 3
Standing Smith Calf Raise 3
Seated Calf Raise 3

Day 2 (Tues)-Upper Body
Exercise Sets
V Bar Pulldown 3
Unilateral DB Row 3
DB Incline Press 4
Hammer Shoulder Press 3
DB Reverse Flye 2
EZ Bar Extensions 2
Standing BB Curl 2
R/C Progression cir

Day 3(Wed)- Plyometrics & Core
Exercise Sets
Unilateral Plyo Step-Ups 4
Unilateral Split Squat Jumps 4
Squat Jumps 4
Partial Rep Split Squat Jump 3
Cable Crunch 3
Power Crunch 3
Cable Twistig Crunch 2x10
Hyperextensions 3x10-20
Pelvic Tilts 3x10-20

Day 4-off

Day 5(Fri)- Quads & Calfs
Exercise Sets
Bilateral Leg Extensions 4
Leg Press 4
Partial Rep Smith Squats 4
Bilateral Leg Extensions 3
Seated Calf Raise 3
Lying Leg Press Calf Raise 3

Day 6-off

Day 7-off

CARDIO:

Activity Duration Reps Grade Notes
Warm-Up 5min 1 0
Interval Training N/A N/A N/A
Sprint 1min 5 0 Work
Walk 1min 5 0 Recovery
Sprint 2min 5 0 Work
Walk 1.5min 5 0 Recovery
Cool-Down 5min 1 0

Day 2(Tues)- Low Slow Distance
Activity Duration Reps Grade Notes
Warm-Up 5min 1 0 3.0mph
Treadmill Walking 25min 1 3.0% 4.0-4.5mph
Ellipical Trainer 25min 1 N/A

Day 3(Wed)- Interval Training
Activity Duration Reps Grade Notes
Warm-Up 5min 1 0
Interval Training N/A N/A N/A
Sprint 1min 5 0 Work
Walk 1min 5 0 Recovery
Sprint 2min 5 0 Work
Walk 1.5min 5 0 Recovery
Cool-Down 5min 1 0

Day 4(Thurs)- Low Slow Distance
Activity Duration Reps Grade Notes
Warm-Up 5min 1 0 3.0mph
Treadmill Walking 25min 1 3.0% 4.0-4.5mph
Ellipical Trainer 25min 1 N/A

Day 5(Fri)- Interval Training
Activity Duration Reps Grade Notes
Warm-Up 5min 1 0
Interval Training N/A N/A N/A
Sprint 1min 5 0 Work
Walk 1min 5 0 Recovery
Sprint 2min 5 0 Work
Walk 1.5min 5 0 Recovery
Cool-Down 5min 1 0

Day 6(Sat)- Low Slow Distance
Activity Duration Reps Grade Notes
Warm-Up 5min 1 0 3.0mph
Ellipical Trainer 45min 1 N/A

Day 7-off
 
Re: NEW Treilin Log

Geez girl - you're legs must be incredible! Excellent job! Keep it up and hope the stressors slow down a little.
 
Re: NEW Treilin Log

Good JOB girl - you are working your butt off!! I would absolutely LOVE to see your what weight you are movin in the gym!! ;) Keep up the good work and have a Happy Holiday Season!! :qt:
 
Re: NEW Treilin Log

Hey, Treil.....how 'bout some pics!?!?!?!?!
 
Re: NEW Treilin Log

I hope everyone had a great X-mas and New Year!
As far as pictures my latest is my avatar :) ha ha... I'm not starting to lean down until early march so I'll start posting up then. Right now there's no use...
I have 2 more months of trying to add on muscle. I'm in my 3rd of 4 weeks of strength.

Here's some of last weeks Numbers (December 25-December31st)
Deadlifts = 135 X8, 225 X8, 215 X6, 195 X6 (I had a erector muscle in my back that has been spasming so yesterday was better)
Seated Leg curls = The Bally's in Georgia did not have this machine... What the heck I know
Lying Leg Curl = 90 X8, 95 X7.5, 95 X8, 97.5 X6
Unilateral Lying leg curl = 47.5 X8, 47.5 X7, 47.5 X6
Standing Smith Calf Raises = 335 X8, 335 X8, 335 X8 (Trying to be nice to my erector I didn't go up in weight)

Day 2
They had no V-bar!!!!!
Unilateral DB row = 30 X8, 35 X8, 40 X8
DB Incline Press = 40's X8, 40's X8, 35's X8
Hammer Shoulder Press = 90 X6, 80 X7, 70 X8
DB Reverse Flye = 15 X8, 20 X8
EZ Bar Extension = 45 X8, 65 X8
Standing BB Curl = 65 X6, 65 X6

Day 3
15 sets of plyo's no weight
Cable Crunch = 120 X 10, 140 X10, 150 X9
Ab machine = 60 X 10, 70X10, 80X8
Cable Twisting Crunch = 100 X10, 110 X10
Hyperextensions 20 X3 no weight
Pelvic Tilts 20 X 3 no weight

Day 5
BI Leg extension = 135 X8, 145X8, 165X8, 165X7
Leg Press = 360 X8, 450 X8, 540 X8, 560 X6
Partial Rep smith Squats... Totally forgot this exercise :(
Bi leg extensions = 165 X8, 172.5 X7, 172.5 X7
Seated Calf Raises = 100 X8, 115X8, 125 X8
Lying Leg Press Calf Raises = (They did not have this machine) I substituted another calf exercise
 
Re: NEW Treilin Log

O.k. and this will be the start of my log for this week

Food =
M1 1 Scoop Protein
A.m. cardio
M2 1.25C oatmeal
M3 2 oz. Grilled chicken, 2.5oz. Sweet potato
M4 2 scoops protein, 1 scoop powerade, 5g creatine, 5g glutamine
Weights
M5 2 scoops protein, 1 scoop powerade, 5g creatine, 5g glutamine
M6 2 oz. Grilled chicken, 2.5oz. Sweet potato, 2.5oz. whole wheat Pita
M7 2oz. almonds
Vitamins - Triflex, GNC multi, Calcium/Magnesium, Vit C & E

Jan 2 - Jan 8 2006

Day 1 Monday
Cardio A.m.
Weights P.m.
Deadlifts = 135 X8, 185 X8, 225 X6, 245 X4
Seated Leg curls = 165 X8, 172.5 X8, 172.5 X6, 165 X7
Lying Leg Curl = 90 X5, 80 X8, 80 X8
Unilateral Lying leg curl = 40 X8, 40 X8, 40 X8
Standing Smith Calf Raises = 315 X8, 335 X8, 355 X8
Seated Calf Raises = 145 X8, 160X8, 170 X8

Day 2 Tuesday
Cardio A.m.
 
Re: NEW Treilin Log

Day 2 (Jan 3rd)
V Bar Pulldown = 115X8, 120X8, 135X6
Unilateral DB row = 40 X8, 45 X8, 50 X6
DB Incline Press = 35's X8, 40's X8, 45's X6
Hammer Shoulder Press = 90 X8, 95 X6, 90 X8
DB Reverse Flye = 20X8, 25 X8
EZ Bar Extension = 45 X8, 55 X8
Standing BB Curl = 65 X8, 75 X5
Shoulder routine

Day 3
15 sets of plyo's no weight
Cable Crunch = 110 X 10, 130 X10, 140 X9
Power Crunch = 35 X 8, 35X8
Cable Twisting Crunch = 100 X10, 110 X10
Hyperextensions 20reps X3 sets no weight
Pelvic Tilts 20reps X 3sets no weight

Day 5
BI Leg extension = 105 X8, 150X8, 165X8, 180X8
Leg Press = 360X8, 450X8, 450 X8, 500 X8
Partial Rep smith Squats = 225X8, 275X8, 275X8, 265X8
Bi leg extensions = 165 X8, 180X8, 180X8
Angled Calf Raises = 215X8, 275X8, 335 X8
Lying Leg Press Calf Raises =175X8, 255X8,225X8
 
Re: NEW Treilin Log

Also have my competition day my first pre-show will be Jun24th, My real show is in Detroit will be July 15th. That one is a national qualifier so we'll see! I start my diet down on April 3rd.
 
Re: NEW Treilin Log

Don't forget to let Bun's and I know where your shows are!!!! We want to come cheer ya' on, remember!!!! :)
 
Re: NEW Treilin Log

treilin said:
Also have my competition day my first pre-show will be Jun24th, My real show is in Detroit will be July 15th. That one is a national qualifier so we'll see! I start my diet down on April 3rd.
Click to expand...


psst.....


post some pics
 
Re: NEW Treilin Log

The Shadow said:
psst.....


post some pics
Click to expand...
I'm to scared to be posting photos right now. Who wants to see me looking chunky!? We'll see. I get my body fat done friday maybe friday morning I'll take some photos also. O.k..... I'll do it but no laughing at the fat! Then I'll do it again in another 4 weeks when I get my body fat done again.
 
Re: NEW Treilin Log

scorpiogirl said:
Don't forget to let Bun's and I know where your shows are!!!! We want to come cheer ya' on, remember!!!! :)
Click to expand...
:) sure June 24th is the Great Lakes/Ironman Natural Bodybuilding, Fitness & Figure in Flint Michigan 810-629-5589. July 15th = Natural Michigan Bodybuilding Championships and Melissa Frabbiele Fitness and Figure Classic (National Qualifier). Detroit Michigan 248-618-6272
I went to that one last year and one of the girls I know took 3rd. That was her pre show before her real one in New York. She took first the year previous.
My trainer is providing me with the name and number of where he gets all the girls their figure suits. I guess she does them for the pro's also. So he seems really confident with her and is not worried. So at least I know that part won't get screwed up although they are a pretty penny ($500-700 for 2 suits).
One of the girls I saw last year will be competing in the same competition as me. She is in the shorter class though and I am in the taller. At least I will have someone to share in the agony of dieting down. Plus 3 of us are going to start practicing our posing I'm sure coming up here.
My trainer is trying to also start preparing me for the mental game of dieting down, seeing someone else in the gym competing in the same show as me (who he also trains), what to expect, etc. He said he wants me as aware of everything as possible so I'm not taken by suprise in any way.

So this week I had to move my mon weights to yesterday, tuesday to monday, and wed to tuesday taking wed and thursday off of weights, and doing friday still the same.

Sunday Day 1 Jan 9th
Weights A.m.
Deadlifts = 135 X8, 185 X8, 235 X7, 235 X7
Seated Leg curls = 172.5 X8, 172.5 X8, 180 X7, 180 X5.5
Lying Leg Curl = 80 X8, 87.5 X7, 87.5 X7
Unilateral Lying leg curl = 45 X7, 45 X7, 40 X8
Standing Smith Calf Raises = 335 X8, 335X8, 315X8 (I have better form here)
Seated Calf Raises = 160X8, 160X8, 160 X8 (Kept the same because I was losing form)

Day 2 Mon
A.m. Cardio intervals
P.m. Weights ...

Food this week is the same as last except one protein shake after a.m. cardio I did not add on before. I think for my own benefit I'm going to start logging times and everything again so I'm 100% honest.
I may not do this every day but will try most days.

Monday = Jan 9th
6:20 cardio - 38 minutes
7:00 1 scoop GNC Whey protein with water, vitamins
2 glucorell-r
8:00 1.25C oatmeal, 1 packet splenda, caffeine free green tea
11:00 glucorell-r, caffeine free green tea
11:15 1/2 whole wheat pita (starving so I took it from my lunch)
Future predictions :)
12:15 2oz. grilled chicken with BBQ spice (not sauce), Hot sauce, 2.5oz.
baked sweet potato, caffeine free green tea
3:30 2 scoops GNC Whey protein, 5g creatine, 5g glutamine, 1scoop
powerade
4:00 weights
5:15 2 scoops GNC Whey protein, 5g creatine, 5g glutamine, 1scoop
powerade
7:00 2oz. grilled chicken with BBQ spice (not sauce), Hot sauce, 2.5oz.
baked sweet potato
9:30 22 unsalted almonds
Bed
 
Re: NEW Treilin Log

treilin said:
I'm to scared to be posting photos right now. Who wants to see me looking chunky!? We'll see. I get my body fat done friday maybe friday morning I'll take some photos also. O.k..... I'll do it but no laughing at the fat! Then I'll do it again in another 4 weeks when I get my body fat done again.
Click to expand...
I do... It will be great to see your transformation. :) Think about it, the ladies and men on here would not laugh at you, they will appreciate your hard work and new muscle, AND love to see "the cutting" .... The ones who would do such a thing shouldn't even be a thought in your pretty little red head. ;)
 
Re: NEW Treilin Log

Can I suggest alternating the seated and lying leg curls on each leg workout, and adding in step-ups or lunges??

Do both uni though (curls)
 
Re: NEW Treilin Log

:) Thanks for the support I have my horrible pictures at home on my computer I had school all weekend and didn't get them up. I need to work on my photography because I have been out of practice. I can't tell you how many times I had to retake back shots because I kept just getting my arm in the picture!
Anywho....
Here's the stats as of right now:
Friday Jan 13th
cough cough 33% body fat Cough cough
154.8 weight
Tape measurements were not done this past week.
My trainer has switched my diet this week because my BF on my 5 point skin fold test has not budged and with all my cardio he was assuming it should have. So his diet has not worked for me so far. So guess what Shadow!?! We are going back to the 40/30/30 at 1750 calories since that is the only scientific basis in which I have lost body fat on. He has wrote out my foood as such:
Tuesday and Thursday:
Resistance Training & LSD Cardio Days

1 sespaure, 2 glucorell-r, 2 neurogenex
Meal 1 kCal Pro CHO Fat
1/2 Cup Oatmeal 150 5 27 3
1/2 c Blue Berries 41 0.5 10 0.5
4 oz Chicken Breast 110 23 0 1

glucorell-r 1, 1 sesapure
Meal 2
6 oz Extra Lean Ground Sirlion 225 37.5 0 6
1 Tbsp Olive Oil 119 0 0 19
1/4 Cup Kraft Minute Brown Rice 85 2 17 0.75

2 glucorell-r
Meal 3 (Pre-Workout)
5g Glutamine
5g Creatine
1 Scoops Protein Powder 120 22 4 2
1 Scoop Powerade 70 0 18 0
Meal 4 (Post-Workout)
5g Glutamine
5g Creatine
1 Scoops Protein Powder 120 22 4 2
1 Scoop Powerade 70 0 18 0

1 glucorell-r, sesapure
Meal 5
6 oz Extra Lean Ground Sirlion 225 37.5 0 6
1/4 Cup Kraft Minute Brown Rice 85 2 17 0.75
Meal 6
1.5oz Almonds 255 9 9 22.5
4 Egg Whites 68 14 1.2 0
2 Neurogenex
1743 174.5 125.2 63.5
40.0% 28.7% 31.2%
Mon, Wed, Frid
Resistance Interval Training Days
Meal 1 kCal Pro CHO Fat
1 Scoops Protein Powder 120 22 4 2
5g Glutamine

2 glucorell-r, 1 sespure, 2 neurogenex
Meal 2 kCal Pro CHO Fat
1/2 Cup Oatmeal 150 5 27 3
1/2 c Blue Berries 41 0.5 10 0.5
4 oz Chicken Breast 110 23 0 1

1 glucorell-r, 1 sesapure
Meal 3
4 oz Extra Lean Ground Sirlion 150 25 0 4
1 Tbsp Olive Oil 119 0 0 19
1/4 Cup Kraft Minute Brown Rice 85 2 17 0.75

1 glucorell-r
Meal 4 (Pre-Workout)
5g Glutamine
5g Creatine
1 Scoops Protein Powder 120 22 4 2
1 Scoop Powerade 70 0 18 0
Meal 5 (Post-Workout)
5g Glutamine
5g Creatine
1 Scoops Protein Powder 120 22 4 2
1 Scoop Powerade 70 0 18 0

1 glucorell-r, 1 sespure
Meal 6
6 oz Extra Lean Ground Sirlion 225 37.5 0 6
1/4 Cup Kraft Minute Brown Rice 85 2 17 0.75

Meal 7 2 Neurogenex
1.5oz Almonds 255 9 9 22.5
2 Egg Whites 34 7 0.6 0

1754 177 128.6 63.5
40.4% 29.3% 30.3%
Sat, and sun
LSD Cardio & Rest Days
2 glucorell-r, 2 neurogenex, 1 sesapure
Meal 1 kCal Pro CHO Fat
1/2 Cup Oatmeal 150 5 27 3
1/2 c Blue Berries 41 0.5 10 0.5
4 oz Chicken Breast 110 23 0 1

1 glucorell-r
Meal 2
4 oz Extra Lean Ground Sirlion 150 25 0 4
1 Tbsp Olive Oil 119 0 0 19
1/4 Cup Kraft Minute Brown Rice 85 2 17 0.75

2 glucorell-r, 1 sesapure
Meal 4
1/2 Cup Oatmeal 150 5 27 3
1/2 c Blue Berries 41 0.5 10 0.5
4 oz Chicken Breast 110 23 0 1

1 glucorell-r
Meal 5
4 oz Extra Lean Ground Sirlion 150 25 0 4
1/4 Cup Kraft Minute Brown Rice 85 2 17 0.75

1 glucorell-r, 1 sesapure
Meal 6
4 oz Extra Lean Ground Sirlion 150 25 0 4
1/4 Cup Kraft Minute Brown Rice 85 2 17 0.75

Meal 7 2 neurogenex
1oz Almonds 170 6 6 15
4 oz Chicken Breast 110 23 0 1
2 Egg Whites 34 7 0.6 0

1740 174 131.6 58.25
40.0% 30.3% 29.7%
I also showed him all the supplements I was on. He said he doesn't necessarily believe in them but he doesn't have a problem if I want to use them.
So I have Neurogenex that I am taking A.m. and P.m., Glucorell-R before meals, and sesapure one 3 times a day with the gluc. I haven't added any fat burners because I kind of want to wait to add those in and just let these work a bit.
I am out of strength now and his goal is to diet me down some and get some of the body fat off of me. I start Hypertrophy this week and here is my new split:

WEIGHTS:
Day 1(Mon)- Hamstrings & Calfs
Exercise Sets
Seated Leg Curl 4
Lying Leg Curl 3
Partial Rep Machine Hip Ext 4
Stiff-Leg Deadlifts 3
Unilateral Lying Leg Curl 3
Standing Smith Calf Raise 3
Seated Calf Raise 3

Day 2 (Tues)-Upper Body
Exercise Sets
L/F Lat Pulldown 4
Cable Seated Row (V Bar) 3
Hammer Incline Press 4
DB Bilateral Side Raise 3
Hammer Shoulder Press 3tri
DB Reverse Flye 3tri
DB Bilateral Side Raise 3tri
Reverse Tricep Pushdown 3ss
ss/w Cable Bicep Curl 3ss
R/C Progression cir

Day 3(Wed)- Plyometrics & Core
Exercise Sets
Unilateral Plyo Step-Ups 4
Unilateral Split Squat Jumps 4
Squat Jumps 4
Partial Rep Split Squat Jump 3
Power Crunch 3
Cable Twisting Crunch 3
Machine Crunch 2x10
Hyperextensions 3x10-20
Pelvic Tilts 3x10-20

Day 4-off

Day 5(Fri)- Quads & Calfs
Exercise Sets
Bilateral Leg Extension 4
L/F Seated Leg Press 4
Sled Leg Press 4
Unilateral Leg Extensions 4
Seated Calf Raise 3
Angled Calf Raise 3

Day 6-off

Day 7-off


CARDIO:
Day 1(Mon)- Interval Training
Activity Duration Reps Grade Notes
Warm-Up 5min 1 0
Interval Training N/A N/A N/A
Sprint 1min 5 0 Work
Walk 1min 5 0 Recovery
Sprint 2min 5 0 Work
Walk 1.5min 5 0 Recovery
Cool-Down 5min 1 0

Day 2(Tues)- Low Slow Distance
Activity Duration Reps Grade Notes
Warm-Up 5min 1 0 3.0mph
Treadmill Walking 25min 1 3.0% 4.0-4.5mph
Ellipical Trainer 15min 1 N/A

Day 3(Wed)- Interval Training
Activity Duration Reps Grade Notes
Warm-Up 5min 1 0
Interval Training N/A N/A N/A
Sprint 1min 5 0 Work
Walk 1min 5 0 Recovery
Sprint 2min 5 0 Work
Walk 1.5min 5 0 Recovery
Cool-Down 5min 1 0

Day 4(Thurs)- Low Slow Distance
Activity Duration Reps Grade Notes
Warm-Up 5min 1 0 3.0mph
Treadmill Walking 25min 1 3.0% 4.0-4.5mph
Ellipical Trainer 15min 1 N/A

Day 5(Fri)- Interval Training
Activity Duration Reps Grade Notes
Warm-Up 5min 1 0
Interval Training N/A N/A N/A
Sprint 1min 5 0 Work
Walk 1min 5 0 Recovery
Sprint 2min 5 0 Work
Walk 1.5min 5 0 Recovery
Cool-Down 5min 1 0

Day 6(Sat)- Low Slow Distance
Activity Duration Reps Grade Notes
Warm-Up 5min 1 0 3.0mph
Ellipical Trainer 30min 1 N/A

Day 7-off

Whne I get home this evening I'll post up my err... pics.... Again they are not the greatest and I think I have a volunteer to take them this friday for me.
My trainer will also be body fat testing me every friday and weight will be done every friday.
 
Re: NEW Treilin Log

OK, I don't mean to bombard you but.....yes, yes I do!!!! Post the pics, girl!!! Bunny is right. Hey I'm going to start bulking next week and I'll be feeling just like you do in a few months! I promise - if you show me yours - I'll show you mine!!!! lol :lmao: :jester:
 
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