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Thread: Dawn Trantham Journal - Pro Natural Figure Training

  1. #51
    Team Chesticles! Unholy's Avatar
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    The difference from the start photos to the latest are already showing crazy improvements. Ur V taper makes some boys on these boards jealuos!!!
    5'11" 185lbs 9% BF
    S/D/B PR's 445x1, 495x5, 335x1......Looking to get stronger and do a PL Meet this summer!
    Chronological Picture Thread 2005-Current
    Pro Status or Bust..2011

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  2. #52
    Senior Member Dawn Trantham's Avatar
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    Quote Originally Posted by Unholy View Post
    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?

  3. #53
    Team Chesticles! Unholy's Avatar
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    Quote Originally Posted by Dawn Trantham View Post
    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

    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.
    5'11" 185lbs 9% BF
    S/D/B PR's 445x1, 495x5, 335x1......Looking to get stronger and do a PL Meet this summer!
    Chronological Picture Thread 2005-Current
    Pro Status or Bust..2011

    At Large Nutrition, Optimize YOUR body!

  4. #54
    Senior Member Dawn Trantham's Avatar
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    Unholy

    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!

  5. #55
    Senior Member Dawn Trantham's Avatar
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    Shoulders with my powerlifting princess! 2-2-10 tues

    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

  6. #56
    Raw Amateur PowerLifter
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    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!!!

  7. #57
    Senior Member Dawn Trantham's Avatar
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    Quote Originally Posted by Strong Girl View Post
    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!!

  8. #58
    Team Chesticles! Unholy's Avatar
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    You two are cute.
    5'11" 185lbs 9% BF
    S/D/B PR's 445x1, 495x5, 335x1......Looking to get stronger and do a PL Meet this summer!
    Chronological Picture Thread 2005-Current
    Pro Status or Bust..2011

    At Large Nutrition, Optimize YOUR body!

  9. #59
    Senior Member Dawn Trantham's Avatar
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    legs 2-3-10 wed

    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

  10. #60
    Senior Member Dawn Trantham's Avatar
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    back 2-4-10 thurs

    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

  11. #61
    Senior Member Dawn Trantham's Avatar
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    bi/tri 2-5-10 fri

    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!!!!!!!!

  12. #62
    Senior Member Dawn Trantham's Avatar
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    sat 2-6-10

    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!!!!!

  13. #63
    Titanium Enhanced GoodyGirl's Avatar
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    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
    Titanium Enhanced.
    Lean Mean Machine in progress!
    Go hard or go home!

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  14. #64
    Senior Member Dawn Trantham's Avatar
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    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

  15. #65
    Senior Member Dawn Trantham's Avatar
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    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!!!
    Last edited by Dawn Trantham; 02-09-2010 at 08:27 PM.

  16. #66
    Senior Member Dawn Trantham's Avatar
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    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.

  17. #67
    Senior Member Dawn Trantham's Avatar
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    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

  18. #68
    Senior Member Dawn Trantham's Avatar
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    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

  19. #69
    Senior Member Dawn Trantham's Avatar
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    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

  20. #70
    Senior Member Dawn Trantham's Avatar
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    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

  21. #71
    Senior Member Dawn Trantham's Avatar
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    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.

  22. #72
    Senior Member Dawn Trantham's Avatar
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    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

  23. #73
    Senior Member Dawn Trantham's Avatar
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    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

  24. #74
    Senior Member Dawn Trantham's Avatar
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    PIcs for 8 weeks out!!!

    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
    Attached Images Attached Images

  25. #75
    Senior Member Sidior's Avatar
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    Looks like you are making solid progress, great consistency in here!
    PRs: 655/525/645 = 1825 Total
    Meet PRs: Bench Only 525

    Deadlifts bring people together. It's a fact. - Chris Rodgers

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