* Red² - T's Journey 2007 *

[treilin]

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!!

 

[treilin]

Re: NEW Treilin Log

ANY PICS OF THE CHICK WHO WAS 7.2%??

Thanks for the suggestions I'll mention those to him!

 

[The Shadow]

Re: NEW Treilin Log

If you feel overtrained....its most likely due to training glutes and hams before back/lumbars

 

[treilin]

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!

 

[treilin]

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....

 

[skittles]

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....

Great news

 

[treilin]

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%

 

[treilin]

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.

 

[The Shadow]

Re: NEW Treilin Log

Good job Girlie

 

[treilin]

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!