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Dani Rouleau
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Post subject:  Posted: Thu Mar 20, 2008 5:57 am |
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| Team FigureRX |
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Joined: Sun Aug 26, 2007 9:05 pm
Posts: 160
Location: Tampa, Florida
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HELLO EVERYONE!!!!!!!!!!!! I'm back from the Arnold and it was a blast. The team all had some great shoots together as well as some good cheat meals before all of our season starts for this upcoming year! As far as my dieting and training it's been going awesome. I've leaned out a lot and it's happening a little faster than I planned on it too so I'm making some minor tweaks to keep size and stay lean. Everyone knows it is a science but I know my body well, and so does my trainer and we are planning on doing Charleston as of now. Sorry everyone that I haven't posted my workouts but I'm going to fill them in and keep everyone up to date so stay tuned!!
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Dani Rouleau
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Post subject: Training on Monday, March 10th Posted: Thu Mar 20, 2008 6:07 am |
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| Team FigureRX |
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Joined: Sun Aug 26, 2007 9:05 pm
Posts: 160
Location: Tampa, Florida
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I'LL START WITH LAST WEEK'S TRAINING. THIS WEEK WAS GREAT. I HAVE BEEN TRAINING MODERATELY HEAVY AND IT'S WORKING WELL. MY ENERGY LEVELS ARE THERE BECAUSE MY CARB INTAKE IS A LITLE HIGHER TO KEEP ME MORE FULL THROUGHOUT THE DAY AND SO I CAN ALSO SEE MY PROGRESS. I'M DOING THREE CARB MEALS RIGHT NOW, HOWEVER I'M STILL DOING CARDIO WITH ONLY PROTEIN IN ME, FOR MY FIRST SESSION OF CARDIO.
THEN LATER IN THE DAY I HIT THE WEIGHTS AND THEN MY LAST SESSION OF CARDIO AFTER I LIFTED.
MONDAY (3-10)
BACK AND BICEPS
WIDE GRIP PULL DOWNS
4X15
PULL UPS
4X8-10
CLOSE GRIP PULL DOWNS
4X15
SEATED ROWS WITH WIDE BAR
4X10
BENT OVER DBELL ROWS
4X12-15
STANDING PULL OVERS IN FRONT OF BODY WITH PULL DOWN BAR
SUPERSETTED WITH ROPE STRETCH PULL BACKS TO CHEST
3X15 EACH EXERCISE FOR THE SUPERSET WITH NO REST BETWEEN THE SET THEN REST FOR 45 SECONDS
BICEPS...LIGHT BI'S BECAUSE I HIT THEM AS A SECONDARY MUSCLE WHILE TRAINING BACKK...AS WE ALL KNOW 
STANDING ALTERNATING DBELL CURLS
3X10
SEATED PREACHER CURLS
3X10
STANDING CABLE BOTH ARM BICEP CURLS SAME TIME ELBOWS UP
3X10
STAY TUNED FOR TUESDAY............
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Dani Rouleau
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Post subject: Training on Tuesday, March 11th Posted: Thu Mar 20, 2008 6:12 am |
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| Team FigureRX |
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Joined: Sun Aug 26, 2007 9:05 pm
Posts: 160
Location: Tampa, Florida
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TUESDAY (3-11)
LEGS
LEG EXTENSION WARM UPS
3 SETS TO JUST GET THE BLOOD GOING
LEG EXTENSIONS
5X15
WALKING LUNGES
25LB DBELLS
15 EACH LEGX4 SETS UGHHHH! I HATE THOSE!
SQUATS
4X12-15 TODAY I DIDN'T GO MY HEAVY 325 OR MORE I TOOK IT PRETTY EASY AND CHANGED MY FOOT STANCE AND USED THE SMITH.
HACK SQUATS
4X12
LEG EXTENSIONS
4X12
3 DROP SETS
AND ONE SET OF 100'S
3 SETS INNER
3 SETS OUTTER BOTH 50 REPS THE BOTH FINISH WITH A SET OF 100'S
HAMSTRINGS
STANDING ONE LEG ALTERNATING CURL
4X10
DEADLIFTS
4X12
LYING INCLINE DBELL BETWEEN FEET CURLS
4X10-12
SEATED HAM CURL
3X12
OK....I WAS SO DOOOOOONNNNNNNNNNNNEEEEEEEEE AFTER THIS SESSION I WAS READY TO PUKE
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Dani Rouleau
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Post subject: Training on Wednesday, March 13th Posted: Thu Mar 20, 2008 6:13 am |
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| Team FigureRX |
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Joined: Sun Aug 26, 2007 9:05 pm
Posts: 160
Location: Tampa, Florida
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GUESS WHAT? WEDNESDAY WAS AN OFF DAY FOR ME!!!!!!!!!!!!! JUST HIT THE CARDIO LIKE ALWAYS FOR 45 MINUTES
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Dani Rouleau
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Post subject: Training on Thursday, March 13th Posted: Thu Mar 20, 2008 6:16 am |
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| Team FigureRX |
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Joined: Sun Aug 26, 2007 9:05 pm
Posts: 160
Location: Tampa, Florida
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SHOULDERS
SEATED PRESSES DBELL
4X15
STANDING SIDE LATERAL RAISES
4X12
STANDING FRONT RAISES WITH 25LB PLATE
4X10
CABLE SIDE RAISES SUPERSET WITH FRONT AND REAR DELT TRI SET
3X15 EACH SET AND EX.
ARNOLDS
3 LIGHT SETS OF ARNOLDSX20 VERY LIGHT
UPRIGHT ROWS
3X12
THEN CARDIO FOR 45 MIN YAY THIS WAS A GREAT PUMP TODAY
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Dani Rouleau
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Post subject: Training on Friday, March 14th Posted: Thu Mar 20, 2008 6:20 am |
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| Team FigureRX |
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Joined: Sun Aug 26, 2007 9:05 pm
Posts: 160
Location: Tampa, Florida
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CHEST AND TRIS
SEATED CHEST PRESS IN FRONT OF BODY MACHINE
4X12
FLAT BENCH PRESS
4X12
INCLINE PRESSES
4X12
DECLINE HAMMER STRENGTH PRESS
4X15
FLYS INCLINE BENCH
3X12
SEATED PEC DEC FLY MACHINE
4X15
2 DROP SETS DOWN THE RACK FROM 85
TRICEPS
PUSH DOWNS WITH ROPE
4X15-18
SKULLS
3X12-15
SUPERSET WITRH CLOSE GRIP PRESES
3X10-12
KISCKBACKS ON THE CABLES
STANDING
3X15
OVERHEAD REVERSE WITH ROPE PULL S
3X15
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Dani Rouleau
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Post subject: Training on Monday, March 17th Posted: Thu Mar 20, 2008 6:27 am |
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| Team FigureRX |
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Joined: Sun Aug 26, 2007 9:05 pm
Posts: 160
Location: Tampa, Florida
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MONDAY (3-17)
THIS PAST WEEK'S TRAING I SWITCHED UP BECAUSE BEFORE I WENT TO THE ARNOLD THINGS GOT A LITTLE HECTIC ....
SO HERE WE GO BACK TO REGULAR TRAINING THIS WEEK
BIS AND TRIS
PREACHERS
DBELLS
4X10-12
SEATED INCLINE SAME TIME DBELL CURLS...(NO CHEAT) ALLOWED IF U DO IT RIGHT
4X10
HAMMERS
4X12
BARBELL CURLS
3X10
CONCENTRATION DB CURLS
3X15
TRICEPS
STANDING T-BAR PULL DOWNS
4X15
REVERSE GRIP PULL DOWNS CABLE
3X15
BENT OVER KICK BACKS W DBELLS
3X15
DIPS SUPERSET WITH ......BOTH EXERCISES HAVE 3 SETS AND 10-15 REPS
THEN HIT THE CARDIO FOR 45 MINUTES.....
TRIANGLE PUSH UPS
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Dani Rouleau
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Post subject: Posted: Mon Mar 24, 2008 7:49 pm |
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| Team FigureRX |
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Joined: Sun Aug 26, 2007 9:05 pm
Posts: 160
Location: Tampa, Florida
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This week's training is going good so far it was an early start ..... whew waking up and it's dark outside is hard to get going I guess I'm gettin old  so after a shake and getting ready half asleep we go to lift and by the time we get there i'm still half dead ... lol well we started with shoulders, it was brutal but awesome.
Incline, machine presses overhead
3sets
1.45x15
2.55x12
3.65x10
drop set
down the rack to failure
One arm machine presses at a time
3 sets
1.25x10
2.25x8
3.25x8
each arm
Arnolds
25x12
30x12
45x10
45x10
Standing cable side raises one arm at a time cross over opp arm
3 sets
1.15x15
2.20x12
3.20x12
Side lateral raises
standing
1.10x15
2.15x12
3.15x12
Seated facing machine side raises just to failure very light to squeeze and contract the muscle fibers an focus on the holding for few seconds and then coming down for 3-5 seconds of resistance
2 sets of 25-35
rear delt pec deck reverse flys
4sets
45x18
55x15
65x12
85x12
Superset them with standing crossover cables
35x15x4sets
cardio
45 minutes
Second session of cardio will be later today after I EAT EAT EAT!!!!!
LOVE YA EVERYONE AND GOD BLESS
DANI
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DougSmith
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Post subject: Posted: Mon Mar 24, 2008 10:50 pm |
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Joined: Tue Aug 28, 2007 1:45 am
Posts: 100
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Hi Dani
Great workouts. Thanx for posting.
Have you decided on any shows to target this year? (my apologies if you posted this info elsewhere).
Best
Doug
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CarrieRX
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Post subject: Posted: Mon Mar 24, 2008 10:58 pm |
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Joined: Sat Jan 26, 2008 9:33 pm
Posts: 14
Location: Chicago, IL
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Hee hee Doug it is in the thread title! 
I have never seen Dani this focused before, she is working harder than ever and gunning for Charleston!!
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Team FigureRX
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dallas3
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Post subject: Posted: Thu Mar 27, 2008 3:50 pm |
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Joined: Thu Sep 13, 2007 11:55 pm
Posts: 36
Location: Jacksonville, Fl
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Dani, hearing how focused you are and ready for this event is great to hear. All the best when you hit the stage.
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DougSmith
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Post subject: Posted: Thu Mar 27, 2008 7:29 pm |
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Joined: Tue Aug 28, 2007 1:45 am
Posts: 100
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CarrieRX wrote: Hee hee Doug it is in the thread title! I have never seen Dani this focused before, she is working harder than ever and gunning for Charleston!! LOL!!!!!!!!
I clearly was having an 'off' day when I posted it.
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Dani Rouleau
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Post subject: Posted: Thu Mar 27, 2008 7:45 pm |
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| Team FigureRX |
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Joined: Sun Aug 26, 2007 9:05 pm
Posts: 160
Location: Tampa, Florida
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We will definitely have to hook up in Charleston if you're gonna be shooting. I'd love to work with ya again. Hope all is well.
Dani
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DougSmith
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Post subject: Posted: Mon Mar 31, 2008 7:57 pm |
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Joined: Tue Aug 28, 2007 1:45 am
Posts: 100
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Dani Rouleau wrote: We will definitely have to hook up in Charleston if you're gonna be shooting. I'd love to work with ya again. Hope all is well.
Dani
Hi Dani
Right now I am not sure HDP is covering the Jr USAs but maybe at another show later in the year. We would love to work with you again.
Best
Doug
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Dani Rouleau
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Post subject: Posted: Wed Apr 02, 2008 2:16 am |
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| Team FigureRX |
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Joined: Sun Aug 26, 2007 9:05 pm
Posts: 160
Location: Tampa, Florida
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I'ts been a great week as far as lifting and last week too. Here is Monday's workout.
Chest
flat bench dbell press
25x10
25x10
35x10
40x10
45x10
incline hammers
45 on each side
4x10-12
decline presses dbell
20x12
25x10
30x10
30x10
35x8 30x6x25x10
standing flys cables
in threes upper middle lower
3 sets on 50lbs
up middle lowerx3x15 reps
seated flyes pec dec
3 drop sets and squeezing and releasing at the end of each set
x12-18 reps then one set reppin it out
I hit abs today as well
ab crunches on ball with medicine ball too 35-45 reps
hanging raisesx15
decline twisties with broom handles 15-20
all exercises did three sets
I upped my cardio to 45 minutes as well this week, and I will be doing it 2 times a day!
yay
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Dani Rouleau
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Post subject: Posted: Wed Apr 02, 2008 2:20 am |
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| Team FigureRX |
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Joined: Sun Aug 26, 2007 9:05 pm
Posts: 160
Location: Tampa, Florida
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Today i hit back real nice pump. Ugh had low energy tho for some reason was not as strong as i normally am.
pull upsx12-15 4 sets
close grip pull downs
4x12-15
wide grip pull downs
4x15
bent over rows dbells
4x15
seated rows
4x10-12
cardio 45 minutes
time to get a shake!
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siouxcountry
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Post subject: Posted: Wed Apr 02, 2008 2:25 am |
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Joined: Sat Aug 04, 2007 11:41 pm
Posts: 215
Location: USA
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Dani any 7 week out pics for us?
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Women's Bodybuilding, Fitness, & Figure...
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Erin Riley
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Post subject: Posted: Mon Apr 07, 2008 1:18 pm |
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| Team FigureRX |
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Joined: Wed Aug 08, 2007 4:30 am
Posts: 267
Location: NJ
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Hey Dani,
Just wanted to stop by and find out how things are going......what is it, 6 weeks out now?? You have got to be getting excited!
I am officially starting my prep for Houston TODAY, 13 weeks out....so I'll be right behind ya
I hope you are doing well and things are coming together. I know you're going to look amazing...keep that focus girl! and I can't wait to see you again at JR Nationals
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Team FigureRX Athlete
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Dani Rouleau
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Post subject: Posted: Mon Apr 28, 2008 9:46 pm |
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| Team FigureRX |
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Joined: Sun Aug 26, 2007 9:05 pm
Posts: 160
Location: Tampa, Florida
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hey Erin! thanks so much for the encouragement! i'm glad to hear you're right behind me i hope you're doing well, and i know your prep's going to be great so you're going to look amazing as iusual. i'm excited i changed some things this year with my physique so hopefully the judges will agree, but hey, as long as i know i do my absolute best then that's all that matters. so. good luck babe with your prep, and tell your fiance i said hello, you guys are toooooo cute together! and i'll see you both at junior nats! i cant wait!
love ya dani
Last edited by Dani Rouleau on Wed May 07, 2008 5:51 am, edited 1 time in total.
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Dani Rouleau
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Post subject: Posted: Mon Apr 28, 2008 9:50 pm |
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| Team FigureRX |
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Joined: Sun Aug 26, 2007 9:05 pm
Posts: 160
Location: Tampa, Florida
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hello everyone okay now don't kill me i know i've been super super busy dieting and training and training people and doing so many other things for the websites i haven't been posting my training log...but i'm back here 100% so u have my word everyday u got my workout everyday:))) okay? today's a late start to train ... i hit my first session of cardio already this morning on an empty stomach of course except for my 35 gms of whey shake with water. i did the elliptical half asleep at 5 am for 45 minutes. then i trained a few clients. then had a nice meal .. and came home now i'm off to the gym again to train my weights and more cardio after i eat this ummy meal, then i'll be training a few more clients... then when i get home i'll post my workout!!! so stay tuned..also i'll be doing web cam tonight at around 10 or so ... so come and chat with me.
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DougSmith
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Post subject: Posted: Fri May 02, 2008 11:45 pm |
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Joined: Tue Aug 28, 2007 1:45 am
Posts: 100
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siouxcountry wrote: Dani any 7 week out pics for us?
Hi Dani
Add my voice to Sioux's LOL.
Sounds like you are really picking up your training intensity for the final push to the USAs.
Keep up the great work.
All the best
Doug
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Dani Rouleau
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Post subject: My Progress Pics Posted: Wed May 07, 2008 6:12 am |
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| Team FigureRX |
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Joined: Sun Aug 26, 2007 9:05 pm
Posts: 160
Location: Tampa, Florida
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Dani Rouleau
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Post subject: Posted: Wed May 07, 2008 6:29 am |
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| Team FigureRX |
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Joined: Sun Aug 26, 2007 9:05 pm
Posts: 160
Location: Tampa, Florida
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We did not do any back pictures so here is one from four weeks ago, so between five and six weeks out!
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Heather Green
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Post subject: Posted: Fri May 09, 2008 6:05 pm |
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| IFBB Pro |
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Joined: Sat Sep 08, 2007 2:27 pm
Posts: 20
Location: Atlanta, Ga
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Danielle, I'm thinking of you this weekend!! I know you're going to kick @$$, you're awesome!!! I've been trying to send you an email but I'm getting "failure notices". Anyway... rock the house girl! I can't wait to see pics!!
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Heather Green
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Post subject: Posted: Sun May 11, 2008 3:26 pm |
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Joined: Sat Sep 08, 2007 2:27 pm
Posts: 20
Location: Atlanta, Ga
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LOL!!  Scratch that, I thought your show was this weekend. I was even searching for results this morning. God I'm such a dumbass!!!
Ah, well, anyway, keep it together this week, stay strong & hang in there. I always think the last week is the hardest, then again it feels good to carb up at the end, right? You're going to be amazing!!
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siouxcountry
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Post subject: Posted: Sun May 11, 2008 7:32 pm |
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Joined: Sat Aug 04, 2007 11:41 pm
Posts: 215
Location: USA
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Heather Green wrote: LOL!! Scratch that, I thought your show was this weekend. I was even searching for results this morning. God I'm such a dumbass!!! Ah, well, anyway, keep it together this week, stay strong & hang in there. I always think the last week is the hardest, then again it feels good to carb up at the end, right? You're going to be amazing!! Hi Heather,
The Jr USAs is this Saturday.
Danielle, I'm looking forward to seeing you on stage! Best of luck to you!
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Women's Bodybuilding, Fitness, & Figure...
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Ali_Huston
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Post subject: Posted: Tue May 13, 2008 7:06 pm |
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| Team FigureRX |
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Joined: Tue Aug 14, 2007 7:13 pm
Posts: 55
Location: Omaha, Nebraska
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Hey Dani, best of luck this weekend!!!! Strut your stuff girlie! Can't wait to see you in Chicago  . Perhaps another great joint shoot??? Hang in there hun, almost there!!
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Team FigureRX Athlete
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Erin Riley
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Post subject: Posted: Thu May 15, 2008 1:53 pm |
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| Team FigureRX |
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Joined: Wed Aug 08, 2007 4:30 am
Posts: 267
Location: NJ
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Hey Dani, just wanted to stop in and wish you good luck this weekend!
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Team FigureRX Athlete
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lindsey
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Post subject: Posted: Fri May 16, 2008 8:16 pm |
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Joined: Tue Aug 07, 2007 8:35 pm
Posts: 34
Location: Reno, Nevada
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Go Dani! I hope you annihilate the competition this weekend! Good luck!
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