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Dawn Trantham
12-02-2009, 05:53 AM
looking forward sharing my training,supplements,nutrition tips for all you figure and female bodybulders and weight lifters

Dawn Trantham
12-04-2009, 07:31 AM
Hello everyone. My name is Dawn Trantham Pro natural Figure bb. My husband & i have just recently joined this forum and are excited to share and trade info. Currently I am in my offseason and plan to start competiton diet Jan 2010. Training right now is fun and I eat pretty much what I want in moderation. I work a full time job, have 2 boys 4 & 14 years of age and teach 4 cardio classes a week (bootcamp, core and kickboxing) so if you think you don't have time to fit everything in maybe you're not manageing time wisely. It does get difficult at times but it is what I like to do. This is my training split for the week:

Mon Kickboxing/core
Tues shoulders
Wed legs with my husband
Thurs Back/core
Fri chest bis/tris
Sat bootcamp or kickboxing, core & clean up
I refer to clean up as anything i may need to finish up for the week that I did not get to through out the week.

Dawn Trantham
12-04-2009, 07:44 AM
Weds 12-2-09 Leg workout

warm up squats
4 sets 135 10-12 times

Lying leg curls 4 sets
both legs 80 12 reps
single leg 40 7 reps R&L
both legs 90 10 reps
single leg 30 8 reps R&L

Leg press 4 sets
320 15 reps
360 12 reps
410 10 reps
410 8 reps 270 15 reps drop set

standing leg curl 4 sets
50 12 reps

standing cable water skies single leg R&L
4 sets 60 15 reps

super set stiff leg dead lifts with hyper extensions
stiffs 4 sets 95 12 reps
hyper 4 sets just body weight 25 reps

300 walking lunges own body weight done in 75 rep increments

butt really sore

Dawn Trantham
12-04-2009, 07:56 AM
12-03-10
Shoulders

warm up dumb bel shoulders press 2 sets 20 reps 15 lbs

shoulders press 4 sest
55 15 reps
65 12 reps
75 8 reps
75 8 reps

reverse shoulder press (cybex machine) 4 sets
55 10 reps
60 8 reps
55 8 reps
50 10 reps

barbell shoulder pushes 4 sets r&l
20 12 reps

seated lateral raises dumbbell 4 sets
15 10 reps

lying cable rear delt 4 sets R&L
10 15 reps
20 8 reps
10 15 reps
10 15 reps

shruggs 4 sets
140 15 reps

Joe Black
12-04-2009, 08:07 AM
Welcome to the forums Dawn.

300 walking lunges sounds brutal!

Lookig forward to reading as you prep for your next comp!

GoodyGirl
12-04-2009, 09:56 AM
Hi Dawn, I have already subscribed to your Husband's journal and am excited to do the same for yours! Can't wait to read all of your entries. An advanced thank you for sharing everything. I'm sure I'll have many questions for you in the future. Best wishes.

lil' power
12-04-2009, 02:25 PM
welcome again Dawn. Even though I do powerlifting at the ripe old age of 47, I am always interested in other's progress in different areas. I'll be following along and probably learning some new things and asking a few questions, especially when it comes to nutrition. I've done the carb cycling and when that plateau'd, my guy had me on almost no carb regimine. It did work and didn't lose strength, but once off, it's hard to get back on.

Good luck with your goals and be sure to stop by my journal also.

Vikki's PL Journey.

Dawn Trantham
12-07-2009, 01:11 PM
Traditional Back workout this week!

Lat pull downs 5 sets
60 20 reps warm up
70 15 reps
80 10 reps
90 8 reps
90 8 reps

Tbar wide grip 4 sets
45 15 reps
70 12 reps
75 10 reps
70 10 reps

close grip cable pull 4 sets
70 15 reps
80 12 reps
80 10 reps
80 10 reps

one arm dumb bell rows 4 sets R&L
45 12 reps
50 10 reps
50 10 reps
45 15 reps

wide grip pull down cybex machine
both arms 100 12 reps
single arm R then L 115 10 reps each
both arms 115 10 reps
single arm R then L 100 failure
*love this machine it really stretches after you have done heavy exercises
this workout very old school but a no brainer on bulk days.

Dawn Trantham
12-11-2009, 07:59 AM
Wow! Had a busy week for the holiday season and workouts have been sporadic.
Dec. 7
Kickboxing class 1 hour
Core

Dec 8 tuesday
off

Dec 9 Wednesday
cardio day metabolic effect class
30 minutes on stair climber concentrated on glutes

Dec 10 bis/tris and chest super quick workout with maximum results

superset rope cable hammer curls and rope cable tricep pull downs 4 sets each

incline dumbbell chest press
4 sets
22.5 15 reps warm up
27.5 12 reps
30 10 reps
35 8 reps
30 10 reps

(bi/tri)preacher curls with skull crushers 4 sets each

incline flys 4 sets
20 12 reps

dumbbell bicep curls 4 sets 20 lbs
tricep rock & rolls (great exercise to hit all tri heads) 4 sets
next dips with body weight 20 reps 4 sets

finish with decline push ups 4 sets 25 reps

side note I super set bi/tri exercises and do chest by itself. I don't do alot of bi/tir or chest. I try to hit them 1 time a week but only do about 3 exercises for each.

Dawn Trantham
12-15-2009, 08:11 PM
12/14/09 Kickboxing/core
12/15/09
Still another busy week> My workouts have been sporadic and have missed a few but here we go I managed to get another back w/o in.

assisted pull ups 4 sets 10-12 reps

close grip pull down cybex machine
130 15 reps
150 10 reps
150 10 reps
150 8 reps

cable rows
50 12 reps R & L
60 10 reps
60 9 reps
60 9 reps

t bar wide grip
45 15 reps
70 10 reps
65 12 reps
65 10 reps

lat pull down wide grip
70 12 reps
80 9 reps
80 9 reps
80 8 reps

close grip cable pull
60 15 reps
80 10 reps
80 10 reps
80 8 reps drop down 60 15 reps

20 minutes stair climber

Dawn Trantham
12-17-2009, 08:02 PM
12/16/09 no workout christmas party!

12/17/09
Shoulders

clean & press 4 sets with bar warm up

dumbbell shoulder press
25 12 reps
27.5 10 reps
27.5 8 reps
25 9 reps

barbell upright rows
55 12 reps
65 8 reps
65 7 reps
55 9 reps

1 arm side laterals 4 sets
17.5 12 reps each arm

lateral raise cybex machine 3 sets
50 10 reps
50 10 reps
50 9 reps 30 15 reps dropset

rear delt cable raise 4 sets superset with squat thrust shoulder press 15 lbs dumbbell
20 12 reps 15 thrusts

30 minutes incline treadmill

I'm trying to enjoy my workouts right now. January 4, 2010 starts diet and training for up coming shows. Starting in Jan. follow me as I weddle away the fat to compete in up coming shows in April, June and possibly Sept and Oct 2010. Transition photos will be posted along with workouts.

Dawn Trantham
12-18-2009, 02:47 PM
Wow I had a great leg work out this morning so here is how it went...

warm squats smith machine 20 lbs 20 reps
4 sets
50 15 reps
90 12 reps
90 12 reps
90 12 reps

leg extension with goblet squats
45 15 reps goblet squats 30lb dumbbell 20 reps
70 12 reps " "
70 12 reps " "
70 12 reps " "

leg press with burpees 4 sets
270 leg press 15 reps body weight burpees 12 reps

walking lunges weighted 50lb barbell & body weight walking lunges 4 sets
I will do a set(24 total reps) with weight and then put down weight and continue with body weight walking lunges for approx 75 reps total and that completes one set.

lying leg curl with body weight one leg squats 4 sets
80 10 reps one leg squat 10 reps each leg


dumbbell incline lying leg curls 4 sets
20 20 reps

ugggg done! this workout was fun I stayed moving the entire time, kept my heart rate up.

GoodyGirl
12-18-2009, 04:57 PM
Will look forward to your transition photos. That workout sounded horrendous, especially walking lunges! Not sure I can picture the dumbbell incline lying leg curls though. How do you use dumbells for your leg curls? Hope you have a wonderful Christmas!

Dawn Trantham
12-19-2009, 08:47 AM
I thought some one might have a question about the lying leg curl. You have to use the decline bench, lay on your stomach and have a partner place the dumbbell between your feet.(you can also use a flat bench it is a little easier) Once in place pull the weight up and curl to your butt. It really isolates and finishes with a good hamstring burn at the end of the work out. As far as lunges go I am the lunge queen. I love to do lunges. I have to say though today getting up this morning was a real challenge I am so sore it hurts to move in any direction. I guess that means it worked. Hope this helps good luck with your endeavors and look forward to future correspondance. By the way your pics are impressive. I actually did the planks you posts. That was pretty tough but loved them. Keep the interesting exercises coming. I need a challenge and change from time to time. Talk with you soon.

GoodyGirl
12-20-2009, 05:31 AM
Thanks for clearing up the leg DB curls for me. They sound interesting. I would like the try them one day! How are your legs now after that workout? Mine are only just back to normal (5 days after leg workout!). They were seriously ripped to shreds! Thanks for the kind words about the pics. I'm happy so far with my progress in 8 months. Ooooh the plank holds ..... I haven't done the wall ones for a bit, but I had a hard time getting past 1 minute. Yesterday I did 3 sets of 2 minute decline planks. They were pretty nasty after my upper body workout.... my tri's & shoulders gave out first. I took a vid & posted it of 1 set. It's mega boring to watch though. Not much happens! LOL

Dawn Trantham
12-21-2009, 08:27 PM
My legs still are not normal. My legs were so sick sat and sun that if my feet could have thrown up they would have. Nasty i know but that is the best way I can describe the pain. I felt like I had the flu from the waist down lol. I will certainly check out your video & I think I will do those lovely planks tomorrow with shoulders. I will give you an update. This is so cool> Thanks for the inspiration and feedback keep it coming and keep pushing through. Let me know if you come across any w/o for other body parts that will shredd like the legs. your awesome!!!!!!!!

GoodyGirl
12-22-2009, 05:17 AM
I laughed so hard at your sick legs explanation! Way too funny! Classic! You are far too kind with your nice words, thank you. That made me smile. I'm always looking for some different exercises to do to break the monotony. I'll certainly be quick to let you know some killers when I discover them. Have fun doing your planks! Try and picture an alligator in some water below you. If you fall, it will eat you alive! Lol

GoodyGirl
12-31-2009, 05:43 AM
Hey Dawn, how you going? I hope you had a lovely Christmas. Competition diet coming right up huh? Will be keen to find out more about your diet. Best wishes for 2010! Happy New Year!

Dawn Trantham
01-04-2010, 08:15 PM
Hey everyone (greetings goody girl) well it is Jan 4, 2010 and I have made it through day one of diet. Now here's the deal I am posting some photos so don't laugh! I really wanted people to visually see from what I look like when I first start my competition training. It is not pretty because I live it up in the off season. Please be kind but also keep in mind I have been successful for the last 2 years with my diets.

Taking in around 1500cals. for right now
20% fats
35% carbs
the rest protein

My food sources are very basic because I don't have a lot of time for prep. Some of you guys might find my diet kind of bland but it is the easiest way for me with my lifestlye.

Eggs, Egg whites, oatmeal, chicken breast,turnip greens, green beans Nitrean Protein powder (At Large Nutrition) peanut butter, sweet potatoes, tuna, almonds

Supplements
Nitrean Protein powder
Creatine 500
ETS
Thermocin
Fish Oil
Multi plus
***All of these products can be found www.atlargenutrition.com

weighing 145 lbs
Body fat 20 %
Goal to be 125lbs and 10% body fat by April 24, 2010 for my 1st show of the year.

here are my pics

GoodyGirl
01-05-2010, 03:54 AM
Hey Dawn, nice to see you around again. Saw your photos and let me just say, you're already looking mighty fine! No laughter at all. Now that you have restricted your calories, are you adjusting your training too? More cardio etc? Or just the diet initially? Thanks. You have my regards :)

Dawn Trantham
01-05-2010, 03:30 PM
good afternoon Goody Girl! thanks soooo much for your kind words. You are too much but to answer you questions yes I will start doing about 45 mins. of moderate cardio 5 days a week and as long as I keep my strength (which I usually keep for about 2 months) I will continue to left heavy. I want to keep building as much as possible. Although today I came home early from work with a head & chest cold can't breath. I will not train today nothing but rest & try to get over this as quickly as I can. I will continue with my diet today and try to get back to training tomorrow. It is some what discouraging but this will happen from time to time. talk with you soon and Happy New Year to you and your family.

GoodyGirl
01-06-2010, 05:25 AM
Fair bugger about the head & chest cold. Hope it improves quick smart. Nothing like feeling crap when you want to get stuck into training.

Dawn Trantham
01-08-2010, 06:55 AM
getting back to work this week and starting my diet and competition prep has been put on hold for a week. It has been rough. I have had a severe sinus infection and haven't trained in a week. The last workout was able to crank out was kickboxing and core on Monday night and after that it was down hill. Today is Friday and I am starting to feel better so hopefully I will be back on track Monday. Antiboitics and rest were much needed. Look for more pic to come maybe in 2 weeks. Health and happiness to everyone this new year and I'm hoping yours is starting off better than mine has. It is really discouraging and quite a bit of a mind trip when you set goals and sickness holds you back. But i'm not gonna get depresses just get healthy and hit it hard next week.

Dawn Trantham
01-11-2010, 07:45 PM
OMG Thank goodness I'm felling better. Finally back on track. I taught class kickboxing/core tonight and have been back on diet full throttle. I plan to stay on track & hopefully got the sickness over with in the beginning. Plan to post more photos next mon.... Everyone have a good weekend and just a reminder I'm still open for questions on diet nutrition and competition prep.

Dawn Trantham
01-12-2010, 07:48 PM
shoulders keeping it moving!!!!

clean & press with free weight bar superset w/over head dumbbell press palm in 25lbs
4 sets each 10 to 12 reps on each with 30 sec. rest between sets on all exercises

side laterals 15lbs 4 sets 10 to 12 reps with speed push ups as many as you can do in 30 sec.

frontal raises 25lb plate upright row free weight bar 4 sets 10 to 12 reps each

single arm lying delt pull down with cable10lbs w/face pulls 60lbs 4 sets 12 to 15 reps

25 mins stair climber 10 treadmill incline running 5.5 @ 8% incline

Dawn Trantham
01-13-2010, 07:56 PM
warm up 50 squats just bar

Squats
5 sets
15 reps 95
12 reps 115
9 reps 135
7 reps 135
10 reps 115

leg press superset with burpess
4 sets
12 reps 270 followed by 12 burpees

leg extension & elevated toes dead lefts
4 sets
12 reps 45 followed by dumbbell 45lbs 15 reps dead lifts

walking lunges weighted 50lb barbell 30 reps with 75 body weight lunges 3 sets

water ski w/cable 50lb followed by step ups body weight 12 reps each 3 sets

lying leg curl 4 sets 80 lbs

DONE!!!!!!

have a feeling I'm gonna be sore.

Dawn Trantham
01-15-2010, 07:00 PM
I do a hodge podge of bi's,tri's and chest. I like to mix it up and get it done quick so here it goes.

warm up

incline chest press superset barbell bicep curl
4 sets

hammer strength incline press with tricep cable press down
4 sets

cable hammer curls with cable overhead tricep press
4 sets

dips 3 sets body weight

standing cable bicep curls 4 sets

incline dumbbell flys with close grip chest press (smith machine)
4 sets

finish with 25 mins on stair climber and 10 mins incline treadmill 4.2 speed and 8% incline

Dawn Trantham
01-17-2010, 01:40 PM
I don't like wo stand around waisting my time for may next set so I have doubled up on my muscle groups to get maximum results with minimum time.

Start out with heavy traditional bb exercises
warn up 2 sets 20 reps lat pull downs light weight

lat pull downs 4 sets

hammerstrength plate loaded lat machine 4 sets
10 to 12 reps

t bar coupled with 1 minute planks 4 sets
12 reps

one arm cable lat row R then L followed by weighted cable knee ins for abs
10 reps for rows & 20 reps for abs

close grip lat pull down followed by v-sits on assisted dip pull up machine 4 sets
10 reps lats & 15 reps abs

finish with 10 mins stair climber & 20 min incline walk on treadmill

I'm still not fully recovered from sickness. I am struggling some days with restricted calories and taking antibiotics. I am having a great deal of nausea. Just trying to work through it. Things will get more on track next week.

Dawn Trantham
01-17-2010, 01:48 PM
I love sundays. Going to church coming home and relaxing. For right now I don't have to do cardio 7 days a week. Sundays are wonderful. Just a little FYI I ahve been making a great tuna salad and sweet potatoe chips that are a treat from the plan diet foods you eat when in training. I will post them on the recipes portion of website. Also I will post more pics on mon.jan. 25th. I have been steadily losing weight and being a little more relaxed about this training season. One full week down and 5lbs off. Not too bad.

Saturdays training was kickboxing and core only no weight training.

Dawn Trantham
01-20-2010, 08:07 PM
I only have a training partner on Tuesday during the week and I'm lucky enough to training with a power lifter. Sh e really pushes me to push/pull heavier weight than usual.

wide grip lat pull down 6 sets 2 warm up and 4 working sets

hammer strength plate loaded machine 4 sets

one arm dumbbell rows 4 sets

cable face pulls 4 sets

wide grip lat pull down machine 4 sets to stretch out lats

cardio: Complex challenges Body weight version you can find this cardio w/o on the home page in latest articles. GREAT cardio not boring like the treadmill or elliptical. Beware pretty tough though it was a challenge & I loved it!!!!!!!!

GoodyGirl
01-21-2010, 02:09 AM
5lbs down in a week? Niiiiiice! And the planks too... how you liking those? Workouts are looking good, girl. Hope you're on top of your game soon.

LadyGrip
01-21-2010, 08:16 AM
Wonderful- another great journal to follow! I'm not even close to where Dawn and GoodyGirl are but I'll be chipping away at it. Looks like I'm the same age as Dawn- wish I had the same body! LOL ...Cheers to your workouts girls, you're doing a fantastic job!

Off Road
01-21-2010, 08:21 AM
I only have a training partner on Tuesday during the week and I'm lucky enough to training with a power lifter. Sh e really pushes me to push/pull heavier weight than usual.
What benefits have you noticed from lifting heavier than normal?

Dawn Trantham
01-24-2010, 04:04 PM
Well well goody girl you are still around I have been missing you. Thanks everyone for your very sweet compliments. I have a lot of work to do still. To answer your question Offroad I think i have had some pretty significant gaines in my shoulders and back. When I first starting to compete all I heard was you need to be wider because you have a blocky waist so I started lifting heavy. This starts the 3rd season for me and I do have some width and body comp. has changed. I will be posting some more pics tomorrow. Still just 5lbs down but already seeing some changes. Hope you guys have a great week. A whole 2 weeks down and already hungry and having major cravings. talk with you all soon! Train hard, smart and efficient.

Dawn Trantham
01-24-2010, 04:13 PM
this was my shoulder w/o for Thurs jan 21, 2010

warm up 2 sets of light palm in dumbbell shoulder presses

shoulder presses on smith machine 4 sets

dumbbell front raises with 1 1/2 mins planks 4 sets each

dumbbell side laterals with spiderman push ups

cable upright rows with plank to push up

rear delt cable pulls with reverse plank 4 sets

30 stair climbers

My shoulders were screaming your name goody girl. I thought about you doing this workout. I think you would be the only one to truly understand how painful this was.

Dawn Trantham
01-24-2010, 04:21 PM
warms up 50 body weight squats 2sets

Leg extension 4 sets to failure with body weight sissy squats 25 reps

smith machine squats heavy 5 sets

dumbbell lunges with one leg elevated on bench 4 sets each leg

box jumps 4 sets 20 reps

one leg leg press with standing leg curl 4 sets each

hyper extensions concentrating on hamstrings and glutes with single leg glute (butt-up machine) 4 sets each 20 reps each

Dawn Trantham
01-25-2010, 07:52 PM
I super set to get done quick!!!!!

bicep curl cybex machine 5 sets 1st was warmup
tricep overhead press cybex maxhine 5 sets

dumbbell hammer curls 4sets
dumbbell tricep rock & rolls 4 sets

2 arm bicep cable curl 4 sets
cable tricep push down 4 sets

4 sets weighted dips

20 mins stair climber with suicides with jumping(20 reps) squats 4 sets

work out for sat 1-23-10
boot camp 11/2 hours with chest

incline dumbbell chest press 4 sets

incline chest press on smith machine 4 sets

cable flys 4 sets

Dawn Trantham
01-25-2010, 08:03 PM
28270

28271

well this morning still only 5lbs down and here are my pics for the start of week 3. I have noticed some changes in the upper body. That is usually the 1st area to lean out. I have cut calories a little bit to try speed up the process. I feel good and training is getting more and more intense. I am loving the fact I can push harder and go longer. I will start sprints soon. Great for the buttocks lol. again no laughing!!!!!!!

Dawn Trantham
01-26-2010, 08:10 PM
mon 1-25-10 kick boxing and core class

tues 1-26-10 shoulders & fat loss complex(body weight) 20 minutes on stair climber

45lb barbell shoulder press with single arm shoulder pushes with free weight bar & 2 10lb plates 4 sets each

palm in dumbbell shoulder presses with 30lb barbell front raises 4 sets each

one arm side lateral cable raises with cybex machine lateral delt raise 4 sets each

seates cable face pull for rear delt 4 sets

done done done

GoodyGirl
01-27-2010, 05:03 AM
My shoulders were screaming your name goody girl. I thought about you doing this workout. I think you would be the only one to truly understand how painful this was.

Oh dear lordy lord..... Yes, I feel your pain!!! I never thought my shoulders would ever cramp. How wrong I was! :evillaugh:

Hey, you're looking STRONG in those photos! No laughing matter and your back looks fab too! Going great guns girl! Keep it up :)

I've gotta go eat! Oops you're on restricted calories, you might not want to know that I'm eating, sorry. And then into bed. It's late and the little fella returns to school tomorrow.... will be a busy morning. Take care, lovely!

lil' power
01-27-2010, 06:04 AM
good luck with the prep cycle Dawn. Looks like you starting with a good solid base.

Dawn Trantham
01-27-2010, 07:40 PM
Oh dear lordy lord..... Yes, I feel your pain!!! I never thought my shoulders would ever cramp. How wrong I was! :evillaugh:

Hey, you're looking STRONG in those photos! No laughing matter and your back looks fab too! Going great guns girl! Keep it up :)

I've gotta go eat! Oops you're on restricted calories, you might not want to know that I'm eating, sorry. And then into bed. It's late and the little fella returns to school tomorrow.... will be a busy morning. Take care, lovely!

Wow you are brutal. Yes that is correct I am on restricted calories. I'm just trying to get my body fat at your level. I just ate dinner and feel like I haven't had anything. I reaaaaaly hope you enjoy your food.lol But no joking thanks for the encouragment. It is extremely helpful when you start to second guess yourself. Means alot coming from such a determined and disciplined athlete mother and friend. We have alot in common and I value your opinion from all the way across the world. gonna post a w/o & and hit the sack. Boys are tucked awaay its time for some much needed rest. talk with you soon.... Dawn

Dawn Trantham
01-27-2010, 07:59 PM
warm up 2 sets squats light weight 20 reps each

4 sets smith machine squats 12 reps

4 sets each leg extensions with dumbbell goblet squats

4 sets leg press with 12 reps burpees (love these)

3 sets weighted walking lunges (approx 12 reps each leg) with 75 body weight waling lunges (perform weighted lunges then do a set of body weight lunges until 3 cycles are completed

4 sets each standing leg curl with lying dumbbell leg curl (place dumbbell between feet and perform curl to butt)

2 sets lying leg curl and last set do drop set

done extremely tired and hungry but tomorrow is another day :clap:

Dawn Trantham
01-27-2010, 08:02 PM
good luck with the prep cycle Dawn. Looks like you starting with a good solid base.

Thanks lil power your encouragement words are greatly needed! I have a lot of work ahead of me. Thanks for the feedback.

GoodyGirl
01-28-2010, 05:01 AM
Thanks so much for your kind words. They made me smile. You're too sweet. :) You're ranked right up there in my opinion too. But you're better than me. You've had the determination & courage to compete. I don't know if that's something I will ever do. I'm just happy doing my own thing for now. I mean, it wasn't that long ago that I thought I'd never train again! I think at this point my BF% is around 15-17. I'm curious though, I should get it assessed properly. What BF% are you aiming for?

Dawn Trantham
01-29-2010, 01:47 PM
What BF% are you aiming for?[/QUOTE]

I have seen the most intraverted personalities get up on stage. It is just having faith in yourself. You certainly don't seem like you fit that type personality and just look how far you have come. I am probably going to be when it is said and done about 6 to 8% (hopefully) BF. 6% is where I was the first year I competed and around 7 to 8% the 2nd year so I did pretty good those years so why change. Getting ready to go to the gym right now to do alittle bi/tri & chest talk with you soon. BTW you are in a great position right now to start thinking seriously about trying maybe just a small show near you. You know get your feet wet. If I stayed in your shape I wouldn't be dreading the diet part of training in the beginning I wouldn't hesitate. Obviously you have a certain amount of discipline to stay at that BF without having a goal. That is half the battle. Good luck chic-a-dee!

Dawn Trantham
01-31-2010, 08:17 AM
incline chest press on smith machine 2 warm up sets 4 working sets

incline dumbbell chest press 4 sets

body weight dips 3 sets

incline hammer strength machine 4 sets

bicep barbell curls with overhead dumbbell press 4 sets each

cable hammer curls with bent over cable press downs 4 sets

cybex bicep machine with overhead tricep press cybex machine 4 sets

cardio: complexes fat loss dumbbell circuit with side laterals, kicks on standing punching bag, box hops about 45 min. session

Off Road
01-31-2010, 08:23 AM
Nice looking complexes. It's fun to see everybody's different aproach to complexes. There are so many variations, it's impossible to get bored with them.

Dawn Trantham
01-31-2010, 08:30 AM
lat pull down 2 sets warm up

lat pull down 4 sets

single arm t-bar row 4 sets each arm

standing lat cable pull down 4 sets

close grip cable pull 4 sets

rack pulls 3 sets

t bar 2 sets with 2 sets decline planks holding for 2 mins

cardio: 30 mins. stair climber

Dawn Trantham
01-31-2010, 08:38 AM
We have about 6 to 8 inches of snow so we were not able to get to gym today!

1 hour of interval treadmill with approx. 20 mins of core and about 1 hour of dancing with my 4 year old son (that's my kind of cardio)

Hope everyone has a great week next week! If anyone has some more alt. for complexes (talking to you offroad) please post and let me know where to find them. I am really starting to dig in to that kind of cardio. Challenging & fun!!!!!

Unholy
01-31-2010, 10:09 AM
The difference from the start photos to the latest are already showing crazy improvements. Ur V taper makes some boys on these boards jealuos!!!

Dawn Trantham
02-01-2010, 08:29 AM
The difference from the start photos to the latest are already showing crazy improvements. Ur V taper makes some boys on these boards jealuos!!!

Thank YOu so much for the positive feedback. I have put alot into getting a v-taper because I had been told over & over how blocky I was when I first started. Really pounded the back & shoulders. I still have a great deal of work to do. It does seem like this time I'm more relaxed and not as hyper focused on what I can't eat (if you know what I mean). I will be posting my BF again next week and can't wait to see how much it has changed. My body is so strange when I start to diet. It will let go of about 5 to 6 lbs right off the bat then it comes to a stand still with weight but my bf will come down. It is just a theory but I think I have so much stored from bindging in NOV and DEC it just kind of transfers. Well we will see next week. thanks again. BTW when is your next competition & where?

Unholy
02-01-2010, 09:04 AM
Thank YOu so much for the positive feedback. I have put alot into getting a v-taper because I had been told over & over how blocky I was when I first started. Really pounded the back & shoulders. I still have a great deal of work to do. It does seem like this time I'm more relaxed and not as hyper focused on what I can't eat (if you know what I mean). I will be posting my BF again next week and can't wait to see how much it has changed. My body is so strange when I start to diet. It will let go of about 5 to 6 lbs right off the bat then it comes to a stand still with weight but my bf will come down. It is just a theory but I think I have so much stored from bindging in NOV and DEC it just kind of transfers. Well we will see next week. thanks again. BTW when is your next competition & where?

Props are given when props are due. The hard work on your taper definitely shows!

As far as how your body reacts to the diet, I think its normal. Especially considering how weight loss is never linear and tends to happen in spurts. As long as you are making those changes in the mirror :clap:

As far as my next competition goes......I would really like to move up a weight class and I am taking 2010 to grow. Will be starting my prep for 2011 exactly 1 year from today.

My list of potential shows.

2011 schedule
INBF Natural Connecticut Bodybuilding June 11th
INBF Hercules June 25th
OCB Natural Yankee Classic July 23rd
OCB Mid Atlantic Classic August 27th
OCB Natural STEEL Championships Sept 3rd
INBF LI Experience Sept 10th
INBF NaturalMania Sept 17th
OCB Cape Cod Oct 8th
INBF NYS NATURAL Oct 22nd
OCB NYS Natural Nov 5th
INBF/WNBF Worlds Nov 12th

I will most likely start off with the Hercules and Finish with Worlds. In between I would like to get in a few others. I am ready to put in the work. I think if I can put on a solid 7-9lbs of stage weight for my next season I should have a chance at an overall.

Dawn Trantham
02-03-2010, 12:53 PM
Wow thats a busy schedule. Good Luck in all your endeavors. Maybe our paths will cross somewhere in that natural circuit 2011. Keep up the good work and hopeing for prosperous growth! Happy Building!!! Oh btw I usually loose steady weight instead of at spurts so maybe this time things have changed. Here's hopeing your right. Thanks again!

Dawn Trantham
02-03-2010, 01:00 PM
warm up over head press barbell 2 sets

4 sets overhead press w/barbell heavy weight

4 sets seated incline bench front raises with barbell

superset (4sets)dumbbell lateral raises with weighted burpees (4 sets 10 reps)

4 sets rear delt cybex machine

4 sets cable upright rows

20 mins. stair climber & body weight fat loss complexes really sweated it out!!!!! still loving this cardio

Strong Girl
02-04-2010, 06:30 AM
Wow you train with a powerlifting princess? How cool:)
My rear delt were sore from our workout. You are making wonderful progress and I see it every week! And yes your V taper is smoking girl!!!

Dawn Trantham
02-05-2010, 12:49 PM
Wow you train with a powerlifting princess? How cool:)
My rear delt were sore from our workout. You are making wonderful progress and I see it every week! And yes your V taper is smoking girl!!!

Hey PLP! Yeah my shoulders were pretty sore too. Great work out couldn't have done it without you and wouldn't want to. Your the strongest person I know & you are the reason my back looks like it does. thanks my one & only strong girl!!

Unholy
02-05-2010, 12:51 PM
You two are cute.

Dawn Trantham
02-05-2010, 12:53 PM
warm up 2 sets squats light weight 20 reps

4 sets squats mod. weight smith machine

4 sets hack squats mod weight

4 sets total leg press heavy last set drop set

3 sets weighted walking lunges 48 tota reps per set

l

Dawn Trantham
02-05-2010, 01:02 PM
warm up 2 sets lat pull down wide grip

4 sets single arm lat pull down

4 sets t bar mod. weight

4 sets single arm dumbbell rows heavy weight

4 sets wide grip cable pulls with plank pikes on ball

4 sets close grip cable pull down with 11/2 min decline planks

cardio 4 sets of squats box jumps with medicine ball 15 reps , run ups 15 reps per R & L 15 reps reg. box jumps rest for about 30 secs between sets
4 sets mountain climbers 50 reps 50 jumping jacks, 20 tuck jumps

Dawn Trantham
02-05-2010, 01:10 PM
4 sets dumbbell alt. bicep curls

4 sets tricep rock & rolls

4 sets cable hammer curls with tricep cable push down and add 1 min. high knee jog, 25 jumping jack and 20 plyo jacks

4 sets bicep preacher curl with tricep dips with 45 plate and add 50 mountain climbers and 15 box jumps

25 minutes stair climber

I have in the past separated cardio and weight training but this season to get things done quick and efficiently I have been adding alot of circuits in between sets. I am moving all the time and it seems to be working. My body comp. is changing and I'm not bored or burnt out yet. YEAH!!!!!!!!

Dawn Trantham
02-07-2010, 09:22 AM
boot camp

In class sat. I used all 3 fat loss complexes. My class loved it! Today I am so sore in my shoulders and hamstrings. It works as primary workout as well not just a cardio addition to weight training. But you have to use mod weight and do it exactly as it is written. I am love love loving those complexes.

BTW Unholy: Cute and strong women dangerous combo!!!!!

GoodyGirl
02-08-2010, 07:48 PM
Hello Dawn! I've been busy, sorry for my slow reply. Hope the training is still going well & the dieting is a little easier. Will pop my head in again real soon to check on you. GG

Dawn Trantham
02-08-2010, 07:49 PM
2-08-10 MOnday
Well yesterday 4 weeks out did my BF% again and discovered 3% down with no loss of muscle nothing but fat. I have been discouraged by the weight loss only 5 lbs as of now but expect to drop by the end of week. I'm gonna push hard this week and hope for results.

Training today: kick boxing and core

Dawn Trantham
02-09-2010, 08:26 PM
Changing it up! Back today Tuesday 2-9-10

Bent over barbell rows 4 sets

cable lat pull down 4 sets

hammer strength lat pull down 4 ssets

close grip cable pull 4 sets

wide grip cable lat pull down 4 sets

Cardio:
20 minutes stair climber
dumbbell fat loss complex
4sets of laterals, high knee jogs and speed jogs

Finally my weight dropped. I will be posting new photos at the beginning of next week. Let me know what you guys think. Good or Bad!!!

Dawn Trantham
02-11-2010, 08:53 AM
Legs 2-10-10

I wanted to change up the heavy sets today and do more plyometrics and keep moving.

5 sets front squats

4 sets squat jumps with medicine ball with step ups 40lbs 12 reps each leg

4 sets mod weight on leg press with 12 reps of box jumps

4 sets mod weight lying leg curl with jumping lunges 12 reps each leg

4 sets mod weight stiff leg dead lifts with 2 sets of walking lunges 75 reps each set

Quick workout with maximum results. I think I might be sore.

Dawn Trantham
02-12-2010, 08:06 PM
Shoulders 2-11-10 thurs

This shoulder workout came from the publication Hers Fitness spotlighting Nicole Wilkins Great workout and quick> I changed a few things added in some abs.

4 sets plate front raises

4 sets single arm standing military press R then L

4 sets incline bench lateral raises R the L wow those were difficult

4 sets seated rear delt cable pulls (crossing arms)

weighted v sits 4 sets 20 reps with cables

4 sets weighted cable golf swings (don't know correct term but the motion is like a golf swing)

4 sets of planks alt. raising each leg

4 sets weighted cable oblique pulls

20 minutes stair climber 25 minutes treadmill cross training

Dawn Trantham
02-14-2010, 07:33 AM
Bi Tri & chest 2-12-10 fri

incline dumbbell chest press 4 sets

dips 3 sets

Incline dumbbell flys 4 sets superset with decline push ups (20reps) 4 sets each

preacher curls with tri push downs 4 sets

cable hammer curls with cable press downs 4 sets

tricep rock and rolls with isolated bicep curls single arm R & L 4 sets

20 mins. stair climber with interval treadmill 25 mins.

2-13-10 kickboxing & core

Dawn Trantham
02-18-2010, 09:12 PM
mon 2-15-10 just kickboxing & core

Tues 2-16-10 workout with my powerlifting princess shoulders

4 sets push press with barbell superset with 25lb plate front raise

4 sets upright rows

4 sets single arm lateral raises

4 sets cable face pulls with plank lateral raises

20 minutes stair climber with 10 mins treadmill 2 min. sprints

Dawn Trantham
02-22-2010, 02:10 PM
Wed 2-17-10 Legs with the Bosou Ball
5 sets squats smith machine 1 set is warm up

4 sets each superset leg extension w/side squats on bosou 20 reps

4 sets each Leg press mod. weight w/sissy squats on bosou 20 reps

4 sets each step ups on bench with dumbbells with hands on bosou in push up position & perform a donkey kick 15 reps each leg

4 sets standing leg curl mod weight with feet on bosou hands on floor and lift one leg up performing a reverse butt up (could only do 12-10 reps really hard)

2 sets walking lunges (body weight) 75 reps each set

WOWWEEEEEY! Done

Dawn Trantham
02-22-2010, 02:17 PM
Thurs 2-18-10 Back Very traditional

4 sets lat pull downs

4 sets bent over rows

4 sets t bar mod weigth with rack pulls

4 sets close grip cable pulls

4 sets wide grip cable pull downs

Cardio:
Body weight fat loss complex transition into box jumps, high knee skips, lateral runs, speed jogs, a little bag work (kicks and punches) finished up with abs. It was about an hour and 15 mins.
I really get bored with cardio so I will go in a big areobic room and just go at it until I have no breath.

Dawn Trantham
02-22-2010, 02:22 PM
2-19-10 Friday Bis/Tris

4 sets dumbell curls superset with tricep push down

4 sets cable curls with close grip tricep chest press

4 sets cable hammer curls with tricep cable pull downs

20 minutes stair climber and 4 sets of suicides and 4 sets of frog jumps 15 reps

Dawn Trantham
02-22-2010, 02:29 PM
Sat. 2-20-10 Cardio

Our gym sponsored something called Spin For Life an event that benefits families and childern who are suffering with cancer. We always have a huge turn out and this year was no different. I don't usually teach spin but I volunteer each to teach an hour. It is for a great cause and we also test for bone marrow donations. Please get involved in your area red cross and donate if you can. I know alot of you guys out there are very healthy and a person needing marrow, platlets or plasma could certainly benefit from your health as well and you could possibly save a life.

So long story short 1 hour spin and 30 mins kickboxing

Dawn Trantham
02-22-2010, 08:25 PM
Ok here we go again and the same rules apply: no making fun but I do allow constructive critizism. Pics were taken tonight with about 12 pounds to go. I'm probably going to carb cycle starting in March. Under time constraints. I hope I will make April if not June will be my first show for this year and I will definitly be ready

Sidior
02-22-2010, 08:53 PM
Looks like you are making solid progress, great consistency in here!

Dawn Trantham
02-23-2010, 07:39 AM
Hi Nice to meet you Sidior!!! Thanks for the comment! This is really the first time I have done consistant pics and although the weight is not falling off I can see changes. Your back is very inspiring. Very nice width, v-taper and thickness. do you compete?

Dawn

Dawn Trantham
02-23-2010, 07:49 PM
Mon 2-22-10 cardio kickboxing and core

Tues 2-23-10 Shoulders

4 sets dumbbell shoulder press super set with bent over dumbbell flys for rear delt

4 sets cable upright rows

4 sets incline bench dumbbell lateral raises

4 sets rear delt fly on machine

20 min bike interval standing and speed work
15 min stair climber

Dawn Trantham
02-26-2010, 07:22 AM
Legs 2-24-10

2 sets smith machine squats to warm up

5 sets squats

4 sets leg press mod weight superset with burpees 12 reps

4 sets hack squats ss with box jumps 12 reps

4 sets mod weight walking lunges ss with body weight walking lunges

4 sets stiff leg dead lifts with different plymetric move between sets

4 sets lying leg curls

leg were tender but I think because I kept moving in between sets I did not become as sore.

Dawn Trantham
02-28-2010, 08:35 AM
Thurs 2-25-10 Back

this day was not a good day!!!!!!

2 sets Lat pull down warm up

4 sets lat pull down

4 sets lat dumbbell rows with spiderman push ups

4 sets t bar rows (wide grip) with 11/2 min planks

4 sets close grip cable pulls with light weight lat rows alternating with straight arm dumbbell fly performed in plank position

no cardio no time and feeling a little depressed Hard Day!!!!

Dawn Trantham
02-28-2010, 08:54 AM
Fri 2-26-10 bi & tri

4 sets barbell bicep curl ss with over head seated tricep barbell press

4 sets cable rope grip hammer curls ss with bent over standing cable tricep press

4 sets side cable bicep curls ss with weighted bench dips

30 plyometrics and speed drills and 20 stair climber

Sat 2-27-10 cardio and clean up

1 hour kick boxing 15 mins core

4 sets hyperextensions focusing on hamstrings and glutes(25 reps) ss with single leg leg press mod weight 20 reps

assisted lat pull ups and dips superset as many as I could do

I have not dropped any weight from last week still holding at 8 lbs down. I plan on cutting carbs even more starting in March and we will see. I will post another photo and body fat on March 8, 2010 that is a week from this monday.

Dawn Trantham
03-01-2010, 08:06 PM
sunday 2-28-10 45 min cardio treadmill incline walking

monday 3-1-10 kickboxing & core not feeling well today possibly another sinus infection.

Dawn Trantham
03-07-2010, 01:29 PM
Tuesday 3-2-10 Shoulders

5 sets clean & press superset with arnold presses

4 sets single arm side lateral raises ss w/cable front raises

4 sets single arm rear delt cable pulls ss w/upright rows

4 sets lateral machine ss w/dumbbell burpees

20 bike intervals and 20 stairclimber

Dawn Trantham
03-07-2010, 01:34 PM
Wednesday legs 3-3-10

5 sets squats

4 sets leg press superset w/charlie's angels body weight squats

4 sets leg ext ss w/no weight hopping squats on hack machine

4 sets weighted single leg squats using cable (15 reps each leg) ss w/ 75 reps body weight lunges

4 sets lying leg curl with seated leg curl

wow I was really sore in the booty area!

Dawn Trantham
03-07-2010, 01:36 PM
Thurs 3-4-10 cardio

I didn't have time to train so 1 hour of cardio between stair climber and intervals on treadmill

Dawn Trantham
03-07-2010, 01:42 PM
Fri 3-5-10 push pull day

2 sets lat pull downs warm up

4 sets body weight dips superset w/pull ups

4 sets t bar wide grip ss w/incline chest press

4 sets single arm cable lat rows ss w/push ups with rows using dumbbells 20 reps each set

4 sets close grip cable row ss w/incline dumbbell flys

20 stair climber, 20 mins elliptical and 10 min mod sprints on treadmill

Dawn Trantham
03-07-2010, 01:49 PM
Sat 3-6-10 boot camp and core

performed all three fat loss complexes with speed work at the end. finishing with core

shooweeeeee I'm exhausted!

Sunday 3-7-10 30 mins treadmill mod cardio

Dawn Trantham
03-13-2010, 04:40 PM
Mon 3-8-10 kick boxing and core

Tuesday 3-9-10 Shoulders

5 sets Upright rows

4 sets over head press superset with dumbbell side laterals

4 sets cable front raises ss with cable side laterals

4 sets cable face pulls

20 mins walking outside

30 mins treadmill running

Dawn Trantham
03-13-2010, 04:44 PM
Wednesday 3-10-10 legs

4 sets leg extensions superset with switching jumps on step

4 sets squats

4 sets leg press superset with 15 reps each leg single leg box hops

4 sets single leg hack squats

4 sets stiff leg dead lifts ss with single leg press

4 sets standing leg curl

Dawn Trantham
03-13-2010, 04:51 PM
Thursday 3-11-10 back

5 sets lat pull down

4 sets t bar ss with oblique crunches

4 sets dumbbell lat rows ss with barbell oblique crunches

4 sets close grip rows ss with plank straight arm rows

40 mins. incline treadmill and 24 rep 50ft sprints

Dawn Trantham
03-13-2010, 04:57 PM
Friday 3-12-10 bi/tri

4 sets bicep curls ss with tricep push downs

4 sets dumbbell hammer curls ss with tricep dips

4 sets side cable bicep curls ss with tricep rock-n-rolls

20 stair climber & 30 mins incline treadmill

3-13-10 Saturday

kickboxing/core

Chest
4 sets dumbbell chest press

4 sets dips ss with cable flys

4 sets seated incline chest press

tri-set of lying leg curl, 20 reps each leg standing leg press and 20 reps hyperextensions performed 4 rotations

Dawn Trantham
03-19-2010, 06:54 AM
Sunday 3-14-10 4 mile run and sprints

Monday 3-15-10 Kickboxing & core

Tuesday 3-16-10 Shoulders

5 sets over head barbell press

4 sets uprightrows

4 sets side laterals ss with rear delt fly

4 sets seated overhead press on machine

20 min bike 20 stair climber

Dawn Trantham
03-19-2010, 06:59 AM
Wednesday 3-17-10 legs

5 ses leg extension superset with single leg box jumps

4 sets sissy squats ss with lying leg curl

4 sets leg press with weighted pleia squats

3 sets weighted walking lunges 60 reps each set

lying leg curl ss with single leg weighted donkey kicks (12 reps each leg)

Dawn Trantham
03-19-2010, 07:04 AM
Thursday 3-18-10 back

5 sets lat pull down superset with plank on ball bringing knee into ball for 12 reps each leg

4 sets cable row ss with pike plank on ball (roll ups)

4 sets bent-over row barbell ss with plank delt flys 12 reps each side

4 sets close grip t-bar

4 sets machine lat pull down to stretch it out

20 stair climber and 30 running treadmill

David Trantham
03-19-2010, 01:03 PM
let see pics!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Dawn Trantham
03-22-2010, 08:13 PM
3-19-2010 bicep/tricep

5 sets barbell curls superset with seated tricep overhead press

4 sets tricep rock & rolls ss with cable hammer curls

4 sets seated incline bicep side curls ss with cable tricep press downs

4 sets tricep bench dips

20 stair climber and 30 interval treadmill

Dawn Trantham
03-22-2010, 08:19 PM
3-20-2010 sat. boot camp hamstrings

all 3 fat loss complexes with abs

tri-set hamstrings

romanian dead lifts 15 reps, 25 reps hyper extensions, single leg press 15 reps each leg perform 4 complete cycles

sunday off

Dawn Trantham
03-22-2010, 08:30 PM
3-20-2010 sat. boot camp hamstrings

all 3 fat loss complexes with abs

tri-set hamstrings

romanian dead lifts 15 reps, 25 reps hyper extensions, single leg press 15 reps each leg perform 4 complete cycles

sunday off

Dawn Trantham
03-30-2010, 08:41 PM
Monday 3-22-10 kickboing/core

Tuesday 3-23-10
Shoulders

4 sets clean and press super set with front raises

4 sets dumbbell laterals ss with upright rows

4 sets arnold presses ss with bent over rows for delts

4 sets shruggs with 1 min. plank

cardio bike 30 min & intervals on treadmill

Dawn Trantham
03-30-2010, 08:46 PM
Wednesday 3-24-10 legs

4 sets leg ext. ss with step ups

4 sets squats

4 sets hack squats ss bench lateral jumps

4 sets cable water skis ss 75 reps body lunges

4 sets dead lifts ss one legged leg press

4 sets standing leg curls

Dawn Trantham
03-30-2010, 08:49 PM
Thursday 3-25-10 back

4 sets pull ups ss with rack pulls

4 sets dumbbell rows ss push ups

4 sets close grip cable pulls with plank on ball

4 sets hammerstrength lat pulls ss crunches

25 min stair climber 35 min treadmill intervals

Dawn Trantham
04-03-2010, 01:27 PM
3-26-10 friday bi tri

4 sets barbell curls with cable tri overhead press

4 sets dumbbell hammer curls with tricep press down

4 sets cable side bicep curl with kick backs

4sets tricep push ups

30 mins stair climber 30 running on tread mill

Dawn Trantham
04-03-2010, 01:28 PM
3-27-10 saturday kickboxing core and tri set of hamstring exercises

3-28-10 sunday 1 hour HIIT on treadmill

Dawn Trantham
04-03-2010, 01:32 PM
3-29-10 Monday kickboxing core and chest

4 sets cybex machine incline chest press

4 sets cybex machine incline pec fly

4 sets decline pushups 25 reps each

Dawn Trantham
04-03-2010, 01:37 PM
3-30-10 Tuesday shoulders

4 sets barbell overhead press with dumbbell laterals raises

4 sets cable upright rows with bent over dumbbell raises for rear delts

4 sets cybex machine overhead press with cybex machine lateral raises

20 min stair climber 30 mins elliptical

Dawn Trantham
04-03-2010, 01:45 PM
3-31-10 Wednesday legs

5 sets leg extension with platform Romanian dead lifts

4 sets standing leg curls with medicine ball squat/jump on step

4 sets smith machine front squats with step ups

4 sets leg press with jump over bench jumps

3 sets barbell walking lunges 24 reps each leg each set

4 sets seated leg curl with single leg leg press

3 sets elevated bench curtsy lunges 12 each leg each set

]

Dawn Trantham
04-03-2010, 01:59 PM
4-1-10 Thursday back

5 sets assisted pull ups

4 sets standing cable lat pull down

4 sets close grip barbell rows w/back extensions

4 sets paramount machine lat row

4 sets paramount machine lat pull down

30 mins elliptical with 4 sets of 20 yard suicide sprints down and back followed by 15 reps frog leaps after each suicide set

Dawn Trantham
04-05-2010, 01:33 PM
4-2-10 friday bi/tri

5 sets barbell curls wtih overhead barbell tricep presses

4 sets cable side bicep curls with single arm tricep cable push down

4 sets dumbbell hammer curls with rock and rolls

4 sets weighted dips

30 stair mill and 30 running on treadmill

Dawn Trantham
04-05-2010, 01:39 PM
4-3-10 saturday boot camp hamstrings

boot camp 1 hour 30 mins

4 sets hyperextensions 4sets lying leg curl 4 sets single leg glute raises

4-4-10 sunday easter
50 mins HIIT at the track

Dawn Trantham
04-05-2010, 02:11 PM
4-5-10 MOnday

Ok guys I haven't posted any pics in awhile so finally I have gotten my computer fixed to load some up. I have modified my diet to pretty much nothing but protein a little fat and veggies. No carbs to see if my weight would move. Since I dropped my oatmeal in the morning the scales are decreasing and my body is starting to change. I will probably post pic every 2 weeks now. The show I was shooting for to start off my competition season is approaching April 24 and I have about 7 lbs to loose. I am still considering it. I will not make my decision until the week before. So I will keep you guys posted. Wish me luck! Prosperity and health to all because Lord knows it is expensive to have this kind of lifstyle.lol

Dawn Trantham
04-07-2010, 08:14 PM
4-5-10 Monday cardio kickboxing core and chest

4-6-10 Tuesday shoulders

5 sets dumbbell arnold press

4 sets barbell front delt press

4 sets single arm lateral raises with upright rows

4 sets rear delt cybex machine

30 min stair climber 4 sets sprints 4 sets frog hop at 15 reps and 15 mins HIIT on treadmill

Dawn Trantham
04-07-2010, 08:20 PM
4-7-10 Wednesday legs

5 sets leg extensions with 20 each leg curtsy step ups

4 sets leg press with 20 burpees

4 sets sissy squats with single leg lunges elevated on ball

4 sets standing leg curl with incline lying leg curl

4 sets weighted walking lunges with addtional 50 rep body weight lunges

4 sets stiff leg deadlifts

30 mins HIIT on treadmill

muscle_g
04-08-2010, 03:39 AM
Very good progress!!

GoodyGirl
04-08-2010, 05:51 PM
Just popping in on this rare occasion to say Hiiiiiiii!!!!! Nice pics girly. Looking fabulous! Abs & obliques really coming along nicely. And your upper back looks great! Keep on keeping on, beautiful. :)

Dawn Trantham
04-11-2010, 07:37 PM
Very good progress!!

Thank you for the compliment! I have made some small improvements but have been working hard to make my deadline. I reaaly appreciate the encouragement. I t is getting to the point where I am starting to get pretty frustrated. Still have a ways to go. wish me luck.

Dawn

Dawn Trantham
04-11-2010, 07:42 PM
Just popping in on this rare occasion to say Hiiiiiiii!!!!! Nice pics girly. Looking fabulous! Abs & obliques really coming along nicely. And your upper back looks great! Keep on keeping on, beautiful. :)

Well hey there sweet pea! I hope you are in good health. I know you have had a hard time so far this year. Are you feeling strong you sure are looking strong. Remind me again who is trainging for a competition? Your pics are amazing I have some catching up to do. Limited time around here with building a house cooking taking care of children and the list goes on..... I will catch up with you on fb. So good to hear from you. Take care and we will talk soon.

dawn

Dawn Trantham
04-11-2010, 07:49 PM
4-8-10 Thurday Back and cardio

5 sets lat pull downs

4 sets bent over rows superset with single dumbbell lat rows

4 sets t-bar rows

4 sets close grip cable lat rows

cardio HIIT 4 sets of farmers walks with 25lb plates each hand, 15 suicide sprints, abs with 25lb plate approx 5 mins, 20 suicide sprints, 4 sets side planks with 25lb plate 20 suicide sprints
30 stair climber

Dawn Trantham
04-11-2010, 07:57 PM
4-9-10 Friday bi/tri

4 sets single arm isometric bicep curls while the other arm performs a full dumbbell bicep curl super set with overhead cable tricep press

4 sets barbell bicep curls ss with weighted tricep dips

4 sets cable side curls ss with cable tricep kickbacks

35 mins HIIT on treadmill (30 sec 15% uphill sprints @ 5.5 speed then walk for 1 min 3.5) 30 mins elliptical (Glute setting)

Dawn Trantham
04-11-2010, 08:02 PM
4-10-10 Saturday Kickboxing core and hamstrings

hamstrings Triset

4 sets uneven elevated stiff leg dead lifts with 20lb dumbbell 20 reps each leg

4 sets box step ups with 30lb barbell 15 reps each leg

4 sets glute elevated leg lifts body weight 20 reps each leg

4 sets barbell roll outs 20 reps each with 1 min speed jogs

wow my hamstrings sore

Dawn Trantham
04-11-2010, 08:05 PM
4-11-10 Sunday cardio

Track workout 1 hour

running, walking, running bleachers, laterals around track, sprints

I am so tired. Usually this kind of cardio isn't very difficult but without carbs the first 10 mins. of it is crueling.

Dawn Trantham
04-26-2010, 08:36 PM
Hey everyone so sorry for no posts in a while. My life has had some pretty drastic changes recently but i still mananged to do the apr 12 competition in charlotte the charlotte cup. Peek week i felt terrible carb depleted mon-thurs and carb loading and drying out friday. I placed 4th out of 12. Judges feedback i needed to harder so i came back home with a brand plan for training.

I plan to train shoulders 2xs weekly and train chest heavy instead of just maintaining. I will change leg w/o to everyother week because they tend to over power my upper body. Cardio will continue to be 45 mins to 1 hour daily.

Here are some pics from friday be easy but be honest.

Johnny Moser
04-29-2010, 08:07 PM
You look awesome! I can believe you didn't come in first! What was your bodyfat %?

Dawn Trantham
05-07-2010, 08:46 AM
Hey buddy! Thanks for the sweet compliment. As far as my body fat I haven't taken it since the middle of march. At this point I don't really go by body fat I have David look at me each week to analize my progress and I also weigh each mornin. I just manage at this point with my weight to gage where I need to be but just for curosity I might before my show in June take it to document for next training season. I keep a journal of thoughts and to document how weight, diet and what happens when I compete go so I can change certain areas of diet or training to improve. No matter what you think you can retain in your mind from training season to season you will not remember everything. Psycologically it also helps to keep you focused and motivated. So we will see how it goes. I plan to be harder for June and hopefully that will be what the judges are looking for. Good to hear from you keep n touch.

next competition: June 12, 2010 Wilmington, NC
I plan to also do my first pro natural comp. in Sept and another in Oct. I will post those show dates and pics from June and progress throughout the rest of the year.

Johnny Moser
05-16-2010, 10:47 AM
Thanks for the reply. I keep some of your pics posted in my gym and it keeps everyone motivated. They are all big fans!