The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Its no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
    Senior Member Dawn Trantham's Avatar
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    Dawn Trantham Journal - Pro Natural Figure Training

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

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  3. #2
    Senior Member Dawn Trantham's Avatar
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    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.

  4. #3
    Senior Member Dawn Trantham's Avatar
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    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

  5. #4
    Senior Member Dawn Trantham's Avatar
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    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

  6. #5
    Soon to be lean... Joe Black's Avatar
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    Welcome to the forums Dawn.

    300 walking lunges sounds brutal!

    Lookig forward to reading as you prep for your next comp!
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  7. #6
    Titanium Enhanced GoodyGirl's Avatar
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    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.
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  8. #7
    Always listening & learnin lil' power's Avatar
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    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.
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    Single Ply/ 165's / 450-325-380 - 1155 ttl -Pro

  9. #8
    Senior Member Dawn Trantham's Avatar
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    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.

  10. #9
    Senior Member Dawn Trantham's Avatar
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    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.

  11. #10
    Senior Member Dawn Trantham's Avatar
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    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

  12. #11
    Senior Member Dawn Trantham's Avatar
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    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.

  13. #12
    Senior Member Dawn Trantham's Avatar
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    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.

  14. #13
    Titanium Enhanced GoodyGirl's Avatar
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    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!
    Last edited by GoodyGirl; 12-18-2009 at 04:57 PM.
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  15. #14
    Senior Member Dawn Trantham's Avatar
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    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.

  16. #15
    Titanium Enhanced GoodyGirl's Avatar
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    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
    Titanium Enhanced.
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  17. #16
    Senior Member Dawn Trantham's Avatar
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    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!!!!!!!!

  18. #17
    Titanium Enhanced GoodyGirl's Avatar
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    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
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  19. #18
    Titanium Enhanced GoodyGirl's Avatar
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    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!
    Titanium Enhanced.
    Lean Mean Machine in progress!
    Go hard or go home!

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  20. #19
    Senior Member Dawn Trantham's Avatar
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    Contest prep with photos 2010

    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
    Attached Images Attached Images
    Last edited by Dawn Trantham; 01-04-2010 at 09:04 PM.

  21. #20
    Titanium Enhanced GoodyGirl's Avatar
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    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
    Titanium Enhanced.
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  22. #21
    Senior Member Dawn Trantham's Avatar
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    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.

  23. #22
    Titanium Enhanced GoodyGirl's Avatar
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    Fair bugger about the head & chest cold. Hope it improves quick smart. Nothing like feeling crap when you want to get stuck into training.
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    Go hard or go home!

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  24. #23
    Senior Member Dawn Trantham's Avatar
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    Sickness UGGGGGG

    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.

  25. #24
    Senior Member Dawn Trantham's Avatar
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    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.

  26. #25
    Senior Member Dawn Trantham's Avatar
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    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

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