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* Red² - T's Journey 2007 *
- Thread starter treilin
- Start date
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.
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...
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
Have a GREAT week!
Hope all is well with the doc appts
So Nahhh....
Hey girl... I'm kinda diggin that splittreilin 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...
Have a GREAT week!
Hope all is well with the doc appts
So Nahhh....
T
The Shadow
Guest
Re: NEW Treilin Log
Look for possible(probable) overtraining by week 4-5 on this program.....very little rest
Look for possible(probable) overtraining by week 4-5 on this program.....very little rest
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