warm up 50 squats just bar
15 reps 95
12 reps 115
9 reps 135
7 reps 135
10 reps 115
leg press superset with burpess
12 reps 270 followed by 12 burpees
leg extension & elevated toes dead lefts
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
have a feeling I'm gonna be sore.
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.
incline chest press superset barbell bicep curl
hammer strength incline press with tricep cable press down
cable hammer curls with cable overhead tricep press
dips 3 sets body weight
standing cable bicep curls 4 sets
incline dumbbell flys with close grip chest press (smith machine)
finish with 25 mins on stair climber and 10 mins incline treadmill 4.2 speed and 8% incline
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
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.
Last edited by Dawn Trantham; 01-17-2010 at 01:49 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.
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!!!!!!!!
Last edited by Dawn Trantham; 01-20-2010 at 08:12 PM.
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.
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!
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.
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.
Last edited by Dawn Trantham; 01-24-2010 at 04:23 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
Last edited by Dawn Trantham; 01-24-2010 at 04:24 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
week 3 1-25-10.jpg
week 3 1-25-10 #2.jpg
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!!!!!!!
Last edited by Dawn Trantham; 01-25-2010 at 08:18 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
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!
good luck with the prep cycle Dawn. Looks like you starting with a good solid base.
RAW/165's/ 365-215-360-940 ttl -Elite
Single Ply/ 165's / 450-325-380 - 1155 ttl -Pro
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
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?
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!
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
Last edited by Dawn Trantham; 01-31-2010 at 08:32 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.
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
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!!!!!