Dawn Trantham Journal - Pro Natural Figure Training

[Dawn Trantham]

looking forward sharing my training,supplements,nutrition tips for all you figure and female bodybulders and weight lifters

[Dawn Trantham]

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]

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]

12-03-10
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

[Daniel Clough]

Welcome to the forums Dawn.

300 walking lunges sounds brutal!

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

[GoodyGirl]

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]

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]

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]

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]

12/14/09 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]

12/16/09 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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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