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!!
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!!