I love to train. If you don't love it, why do it? That's just me. I love the way it feels to go into the gym and throw up some weight. Seeing the results of your hard work paying off is like no other feeling. For me it's about constantly trying to outdo myself each time I train. But with that being said, you have to be smart.
If your body tells you to chill out or back off — you should listen! Make sure you allow yourself ample rest between workouts and don't over train.
Seeing the results of your hard work paying off is like no other feeling.
Trelas Dyson's Training Regimen
Please remember I was overseas for the duration of this contest.
I try to do things to keep my body guessing, so I usually switch things up every two weeks. When I say switch it up, I mean alternating the order of exercises or switching up which body part I am working on a particular day. I tend to rest anywhere from 45 seconds to 60 seconds in between sets.
Please note that my workout was created for me by my online trainer, Steve Poynter (www.fitnesspoynters.com or Stevep78 on BodySpace).
Day 1: Chest/Abs/Cardio
Barbell Bench Press - Medium Grip
4 sets of 10,8,8,8 reps
Incline Dumbbell Press
4 sets of 12 reps
Cable Crossover
3 sets of 12 reps
Bench Dips
3 sets to failure
Day 2: Quads/Hamstrings/Calves
Leg Extensions
4 sets of 12-15 reps
Barbell Squat
4 sets of 8,8,6,4 reps
Leg Press
4 sets of 15 reps
Dumbbell Lunges
3 sets of 10-12, per leg
Stiff-Legged Barbell Deadlift
2 sets to failure
Smith Machine Reverse Calf Raises
3 sets of 20 reps
Seated Calf Raise
2 sets to failure
Day 3: Cardio/Abs
See Below.
Day 4: Shoulders/Cardio
Seated Barbell Military Press
4 sets of 8,8,6,6 reps
Dumbbell Bench Press
3 sets of 12 reps
Barbell Shrug
4 sets of 8-10 reps
Side Lateral Raise
3 sets of 15 reps
Day 5: Arms
Barbell Curl
3 sets of 8,8,6 reps
Dumbbell Alternate Bicep Curl
3 sets of 12 reps
Hammer Curls
3 sets of 15 reps
Incline Dumbbell Curl
3 sets of 20 reps
Standing Dumbbell Triceps Extension
4 sets of 8,8,6,6 reps
Weighted Bench Dip
3 sets of 10 reps
Triceps Pushdown
3 sets of 10 reps
Tricep Dumbbell Kickback
3 sets to failure, each side
Day 6: Back/Abs
Barbell Deadlift
3 sets of 8,6,4 reps
Wide-Grip Lat Pulldown
3 sets of 12 reps
Seated Cable Rows
3 sets of 15 reps
Close-Grip Front Lat Pulldown
3 sets of 15 reps
Day 7: Rest
Abdominals: Circuit training that consists of Monday, Wednesday, and Friday ab work.
Cardio: Cardio consisted of HIIT (high-intensity interval training) style with intervals of varied speeds, easy resistance to low speeds with very hard resistance levels on the cardio equipment. I used the elliptical or Stairmaster.