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* Redē - T's Journey 2007 *


Welcome to the EliteFitness.com Bodybuilding Site! Please join this discussion about * Redē - 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. #81
    treilin's Avatar
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    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

  2. #82
    Pro Bodybuilder buffalogal's Avatar
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    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.

  3. #83
    Elite Bodybuilder iceprincess's Avatar
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    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!!

  4. #84
    scorpiogirl
    Guest

    Re: NEW Treilin Log

    Hey, Treil.....how 'bout some pics!?!?!?!?!

  5. #85
    treilin's Avatar
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    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

  6. #86
    treilin's Avatar
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    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.

  7. #87
    treilin's Avatar
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    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

  8. #88
    treilin's Avatar
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    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.

  9. #89
    scorpiogirl
    Guest

    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!!!!

  10. #90
    The Shadow
    Guest

    Re: NEW Treilin Log

    Quote Quote posted by treilin
    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.

    psst.....


    post some pics

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