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Thread: Dawn Trantham Journal - Pro Natural Figure Training

  1. #101
    Senior Member Dawn Trantham's Avatar
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    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

  2. #102
    Senior Member Dawn Trantham's Avatar
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    3-27-10 saturday kickboxing core and tri set of hamstring exercises

    3-28-10 sunday 1 hour HIIT on treadmill
    Last edited by Dawn Trantham; 04-03-2010 at 01:48 PM.

  3. #103
    Senior Member Dawn Trantham's Avatar
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    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
    Last edited by Dawn Trantham; 04-03-2010 at 01:49 PM.

  4. #104
    Senior Member Dawn Trantham's Avatar
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    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
    Last edited by Dawn Trantham; 04-03-2010 at 01:49 PM.

  5. #105
    Senior Member Dawn Trantham's Avatar
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    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

    ]
    Last edited by Dawn Trantham; 04-03-2010 at 01:49 PM.

  6. #106
    Senior Member Dawn Trantham's Avatar
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    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

  7. #107
    Senior Member Dawn Trantham's Avatar
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    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

  8. #108
    Senior Member Dawn Trantham's Avatar
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    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

  9. #109
    Senior Member Dawn Trantham's Avatar
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    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
    Attached Images Attached Images

  10. #110
    Senior Member Dawn Trantham's Avatar
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    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

  11. #111
    Senior Member Dawn Trantham's Avatar
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    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

  12. #112
    Train Hardcore!!! muscle_g's Avatar
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    Very good progress!!
    Train Hardcore

    Best Lifts(SQ/BP/DL)
    625/450/500 multi-ply
    520/405/500 single-ply
    405/315/475 raw

    Training log
    http://www.wannabebig.com/forums/thr...72#post2635572

  13. #113
    Titanium Enhanced GoodyGirl's Avatar
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    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.
    Titanium Enhanced.
    Lean Mean Machine in progress!
    Go hard or go home!

    GoodyGirl's Lean Mean Machine Journal

  14. #114
    Senior Member Dawn Trantham's Avatar
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    Quote Originally Posted by muscle_g View Post
    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

  15. #115
    Senior Member Dawn Trantham's Avatar
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    Quote Originally Posted by GoodyGirl View Post
    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

  16. #116
    Senior Member Dawn Trantham's Avatar
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    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

  17. #117
    Senior Member Dawn Trantham's Avatar
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    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)

  18. #118
    Senior Member Dawn Trantham's Avatar
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    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

  19. #119
    Senior Member Dawn Trantham's Avatar
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    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.

  20. #120
    Senior Member Dawn Trantham's Avatar
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    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.
    Attached Images Attached Images
    Last edited by Dawn Trantham; 04-26-2010 at 08:57 PM.

  21. #121
    Wannabebig New Member
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    looking great!

    You look awesome! I can believe you didn't come in first! What was your bodyfat %?

  22. #122
    Senior Member Dawn Trantham's Avatar
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    body fat

    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.

  23. #123
    Wannabebig New Member
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    Hardcore!

    Thanks for the reply. I keep some of your pics posted in my gym and it keeps everyone motivated. They are all big fans!

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