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* Red² - T's Journey 2007 *


Welcome to the EliteFitness.com Bodybuilding Site! Please join this discussion about * Red² - T's Journey 2007 * within the Women's Fitness (Female Bodybuilding and Training) category.

Excerpt: 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

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  1. #51
    Da Pope
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    Re: NEW Treilin Log

    Quote Quote posted by treilin
    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!
    I cannot wait to see these pics girl!



    And I LOVE to see a lady happy from busting out of her clothes

  2. #52
    treilin's Avatar
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    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!!

  3. #53
    treilin's Avatar
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    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%

  4. #54
    Da Pope
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    Re: NEW Treilin Log

    I was just coming to check on you Treil!

    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?


  5. #55
    treilin's Avatar
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    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%.

  6. #56
    Da Pope
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    Re: NEW Treilin Log

    Quote Quote posted by treilin
    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%.
    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



    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



  7. #57
    treilin's Avatar
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    Re: NEW Treilin Log

    Yep smart bunny!!

  8. #58
    scorpiogirl
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    Re: NEW Treilin Log

    I hope you feel better with the new pill. Water is a DRAG!!

  9. #59
    treilin's Avatar
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    Re: NEW Treilin Log

    Thanks Scorpiogirl. What day is your birthday? I'm also a scorpian,October 26th.

  10. #60
    Olympian Roonytunes's Avatar
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    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.

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