MY TRAINING HAS BEEN GOING AWESOME. I'M ALREADY PREPARING FOR NEXT YEAR. I TOOK SOME TIME TO PUT ON SOME SIZE, AND I'M DIETING NOW, SO I HAVE MONTHS TO PREPARE FOR COMPETITION. EVEN THOUGH I LOVE HAVING A BRIEF OFF SEASON, I LIKE TO STAY IN AT LEAST PHOTO SHOOT SHAPE YEAR ROUND. SO THAT'S ALSO WHAT I'M WORKING FOR. MY STRENGTH HAS BEEN THROUGH THE ROOF AND I'VE HAD MANY PERSONAL GAINS AND NEW RECORDS FOR MYSELF WHILE I'VE BEEN TRAINING HEAVY.

MY SCHEDULE IS AS FOLLOWS FOR TRAINING, BUT THIS WAS DELAYED A DAY THIS WEEK AS I RECOVERED FROM MY KENTUCKY TRIP.
MONDAYS: BI'S AND TRI'S
TUES LEGS
WED SHOULDERS AND CALVES
THURSDAY BACK AND PUMP EXERCISES FOR BIS
FRIDAY CHEST AND JUST PUMP EXERCISES FOR TRI'S

MY CARDIO IS STARTED SINCE DIETING IT'S 4-5 DAYS A WEEK FOR 30 MINUTES AND THAT'S ALL FOR NOW.


MY TRAINING ON TUESDAY WAS AWESOME MY ARMS WERE SO PUMPED I COULDN'T EVEN STRAIGHTEN THEM OUT FROM MY BI'S BEING SO FULL.

HERE'S A LIL EXAMPLE OF WHAT I TRAINED FOR BI'S
DBELL INCLINE CURLS
1 WARM UP 4 SETS X 12-15

STANDING DBELL ALTERNATING CURLS
4X12-15

PREACHER CURLS ON MACHINE
3X10-12

PREACHER WITH DBELLS ONE ARM AT A TIME OF COURSE
3X10-12

AND I FINISH WITH CABLE BICEP CURLS
2X15-25


FOR TRIS I STARTED WITH ROPE JUST TO WARM UP MY ELBOWS AND GET A LIL BLOOD FLOW IN THE MUSCLE FIRST.

THEN I WENT AND STARTED WITH CLOSE GRIP PRESSES...THIS IS WHERE I MET A NEW GOAL FOR MYSELF AND WENT HEAVY AND SUPRISED MYSELF...
SO..
CLOSE GRIP BENCH
4 X 8-12 REPS DEPENDING WHEN CHANGE WEIGHT. BUT I GOT 8 REPS FOR 3 SETS WITH 165

STANDING CABLE KICKBACKS UNDERHAND GRIP
3X15-18

ROPE CABLE
3X15*-18

DIPS
3X12-15
SUPERSETTED WITH
TRIANGLE PUSH UPS
3X 8-10

WELL THAT WAS MY WORKOUT FOR TUESDAY STAY TUNED AND DAILY ILL BE SHOWING MORE AND LISTING MORE INFO.

_________________
www.DanielleRouleau.com

well whew today was a tough but great day in the gym... i did quads, HAMSTRINGS AND CALVES, AND CARDIO today and i already feel it setting in, the soreness. im serious, i'm sure you know what that's like when you hit them so hard that you really are in pain already the same day. and now i'm not looking forward to the next 2 days because i am not going to be able to walk up my stairs. lol.

so as far as my diet it's going good, and my cardio today was cut to 20 minutes because my legs were so blasted but it's ok, i needed my next meal as well.

here is what i trained like today...

started off with leg extensions just to warm up
for 2-3 sets about 25-30 reps just to get my joints warmed up as well as the muscles.

SQUATS WERE NEXT! YAY! I LOVE SQUATS
I WENT HEAVY AGAIN TODAY, BUT DIDN'T OVERDO IT.
I STARTED OFF WITH 135X15 REPS
SET 2 225X10
SET 3 275X8
SET 4 275X8

THEN I WENT TO LEG PRESSES
SET 1 3 PLATES EACH SIDEX15
SET 2 4 PLATES EACH SIDE X10
SET 3 5 PLATES EACH SIDE X10 REPS
SET 4 5 PLATES X10 REPS
KEEP IN MIND I CHANGE MY FEET POSITION ON EVERY SET WITH THESE

HACKS WERE NEXT
I ALSO CHANGE MY FEET POSITION ON THESE AS WELL
I STARTED WITH 1 PLATE EACH SIDEX18
THEN 1 PLATE AND A QUARTERX12
THEN 1 PLATE AND A 35X10
AND FINALLY 2 PLATES FOR 8
AND THEN 1 DROP SET STARTING WITH TWO PLATES AND A TOTAL OF 22 REPS

I ALSO DID LUNGES WALKING WITH 20 LB DBELLS
3 SETS FOR 20 EACH LEG

THEN I FINISHED UP WITH LEG EXTENSIONS AND REALLY FOCUSED ON SQUEEZING AT THE TOP OF EACH REP.
3 SETS REGULAR WEIGHT WAS ABOUT 105X15
THEN I DID 1 SET OF 100'S DROPPING THE STACK TILL I REACHED 100

HAMS WERE NEXT
I STARTED HAMS WITH LYING LEG CURLS ON MACHINE
4 SETS
75LBSX10-12 REPS

STANDING ONE LEG HAM CURL
4X10-12

GOODMORNINGS
WITH A 65LB BAR ON NECK
3X10-12

AND FININSHED WITH INCLINE DBELL ON TUMMY LEG CURLS BETWEEN FEET
I USED A 20 LB DBELL X 15 REPS

CALVES WERE GREAT ALSO
I STARTED WITH SEATED CALVE RAISE WHEN UR KNEES ARE LIFTING IT UP AND U GET A GOOD STRETCH OUT OF IT TOO I LIKE THIS ONE TOO ALOT.

1ST SET DID 2 PLATESX15
2ND 1PLATE WITH 10LB PLATES THEN STACKED ABOUT 8 OF THEM ON TOP OF THE 45 AND DID TEN REPS AND THEN HAD SOMEONE STRIP THE NEXT TEN, THEN DO ANOTHER TEN REPS, AND AGAIN ALL THE WAY BACK DOWN TO THE 45. WHEW, THAT BURNS TRY IT! BET U WILL HAVE TROUBLE GETTING THROUGH THE WHOLE THING WITHOUT STOPPING. I DID THOUGH, I LOVE THOSE.
3RD NOW THIS TIME I HAD SOMEONE LOAD THE TENS ONE AT A TIME ON TOP OF THE 45 SO AFTER 8 TENS ON TOP OF THAT AND 10 REPS EACH TEN + THE 45. BURNS BURNS BURNS!

THEN WENT ON THE SLED LEG PRESS AND DID SOME MORE CALVES
DID ABOUT 220LBS X 15-20 REPS FOR 3 SETS

STANDING CALVES RAISES WERE NEXT
3X15 REPS WAS IT FOR ME I COULDN'T EVEN WALK.

SO MY TRAINING TODAY WAS GREAT, I REALLY AM SO SO SORE ALREADY, BUT I LOVED IT, AS ALWAYS.

_________________
www.DanielleRouleau.com

I hear you on leg training girl! And walking lunges... I do those as well. What a bitch!!

_________________
Team FigureRX Athlete
www.allifit.com
AllisonMoyer@allifit.com
allifit@tmo.blackberry.net

Great Leg workout Dani!!!! I'm looking foward to reading your journal as you prepare for the 2008 season Do you know what shows you will be doing? Hopefully I will get to meet you and all of Team FigureRX at the Arnold this year.
Keep up the great work!!

_________________
Team FigureRX Athlete

i know Alli, they are especially when your legs are soo pumped that they feel like spaghetti, lol. we definitely gotta train together this year at a show. we will show some guys up in the gym. i like your competition pic, btw. happy thanksgiving girlie!

_________________
www.DanielleRouleau.com

hey erin, first i wanna wish you a happy thanksgiving, yay we can enjoy some bad homecookin food .... thanks for the compliment on the leg workout, I love training legs some people hate it, i've been training them harder then before especially cuz after i tore my mcl i wanted to make sure could still make my old strengths. next year i'm doing junior usa's in charleston first i love that show, and many others ... I can't wait til the arnold. i will definitely see ya there too:) can't wait to meet ya and again happy turkey day!

_________________
www.DanielleRouleau.com

Well Monday's training was great i blasted my arms! bis and tris together. i started out with:

incline seated dbell curls warmed up for two sets
then 4x12 reps when doing these it helps to keep your shoulders back and your head up too, that way you can't cheat. i used 20's

standing dbell curls alternating and really supinate at the top to get a good squeeze and contraction of the bicep.
3x12-15 each arm.

bent down elbows in knees cable curls, you can see this video of an example of me doing the exercise on my website, and a vidcap below. lower the cable slider all the way down to bottom.
3x15



standing hammers
3x12-15 25 lbs

2 drop sets of 21's with straight bar, i used the 45 lb bar.
i was burnt out, my forearms were so pumped with blood i cculd not straighten my arms.

as for tris whew i was beat, i had to get a speed stack drink for some energy....

T bar push downs
2 warm up sets
3x15 reps
went up each set 15,12,12

standing one arm cable kickbacks
3x15

superset these next two exercises
non assisted dips
3x10-12
no rest ....
then down on ground diamond push ups
3x10

those kick ur butt!

I finished with some tricep extensions
3x15 reps

i did 45 minutes cardio today cuz of the weekend i had a good cheat meal ... hee hee.

my day was hectic tho because i have been trying to get everything set up in my new apartment since moving...sooo it's getting better!! now...finally:)

_________________
www.DanielleRouleau.com

Tuesday's training
Today was good ole leggggggggs

I started with warm-ups on extensions really light for 4x25 reps
these i dont go heavy until the end of workout this is just to warm up.

Smith squats were next...whew, i started heavy today and used my belt to assist with that.
1. 135x20
2. 225x10
3. 275x10
4. 325x6
5. 135x12 reppin it after that is tough:)))

standing smith lunges with knee up after each lunge
3x12

hacks
3x15 reps
1st set feet together at top
2nd set wide stance at top
3rd set feet together in center
4th wide stance in center
watch your form on these, i used a 45 and a quarter on each side of these.

presses

1. 3 platesx20
2. 4 platesx12
3. 5 platesx10
4. 6 plates x8-10

I finished this leg workout barely able to even walk with some single legged and regular leg extensions

single leg i really focused on sqeezing hard each leg for three seconds then lower
3x10-12

2x100's both legs regular extensions
now both of these sets are 100 reps they hurt soooo bad, man i am not joking when i say i couldnt walk...

i skipped my cardio today, i had to get a meal i was ready to puke, and my legs were like spaghetti i couldn't do my cardio.

i loved it tho!

_________________
www.DanielleRouleau.com

SHOULDERS WERE TODAY, IT WAS A GREAT WORKOUT AS WELL.

I STARTED WITH MILITARY PRESSES ON THE SMITH MACHINE SEATED.
2 WARM UPS
4X12

SIDE LATERAL RAISES
1. 15LBSx15 REPS
2. 20LBSx12 REPS
3. 20LBSx12 REPS
4. DROP SET STARTED WITH 25'S, 20, 15, 10, 5lbs AND REALLY SQUEEZE WITH THE FIVES AND FIGHT THE NEGATIVE GOING DOWN.

UPRIGHT ROWS
3X12-15 I USED THE 45 BAR FOR FIRST SET THEN WENT UP TO 55 THEN 65LBS

PLATE RAISES FOR FRONT DELTS
3X12-15

REAR DELT MACHINE
3x15-20

BENT OVER DBELL REAR DELT EXERCISE ON SEATED BENCH
3x12-15

REVERS CABLE IN FRONT CROSSOVERS
2 DROP SETS
DROP 4 TIMES EACH SET

THIS WORKOUT WAS FANTASTIC.

I ALSO DID 45 MINUTES CARDIO TODAY CUZ TURKEY DAY TOMMOROW!!! YAY BIG CHEAT MEAL!

_________________
www.DanielleRouleau.com

yesterday was a great workout. i blasted chest. i'm feeling it today. when i train chest i make sure i always stretch a lot, because i have back problems and if i don't stretch it out chest muscles seem to get too tight and make my back smasm, especially the next few days after. i started with warming up on bench for 2 sets and really stretching in between them.

dbell incline presses
25x15
30x12
35x12
40x10

dbell flat bench
25x15
25x15
40x10
40x10

supersetted with dbell flat flys with 15lb dbells
4setsx12 reps

decline presses dbells
25x15
30x12
35x10
35x10

dips
3x8-10

standing cable flys
lower middle and then high position. 10 reps each then rest then do 2 more sets
use a lighter weight for this and focus on squeezing each rep.

_________________
www.DanielleRouleau.com

Tuesday's workout....it's been a really busy week, and training is going great... i'm posting everything i recorded for this week's workout. and next week ill update ya daily like i normally do....

legs...
i injured my lowerback pretty brutally going so heavy on squats so, I really am nursing it and altered my training a little bit so i don't incur a worse injury.

warm up with 3 sets extensions
75x25
95x25
95x25

smith squats
135x18
175x15
175x15
175x15
drop on the fourth set after you do 15, then do 135 to failure

leg presses
4 plates each side x15
5 plates each side x15
6 plates each side x12
7 plates each side x10
drop on fourth one plate at a time get about 5-8 reps each drop, and have someone pulling ONLY 1 PLATE FOR U EACH DROP, NOT BOTH SIDES UNLOADING TOGETHER.

WHEW THOSE FILLED MY QUADS UP PRETTY NICELY...

REVERSE HACKS...I REVERSED THESE WITH MY FACE FACING THE BACK REST.

45 EACH SIDE X 15
45+25 EACH SIDE X 15
45+45 EACH SIDE X 12
45+45 EACH SIDE X 10

WALKING LUNGES
WITH 30 LB DBELLS
18 EACH LEGX4 SETS

FINISHED WITH EXTENSIONS
150X12
NOW THE LAST TWO SETS I DID TWO SETS OF 100'S STARTING WITH 150. THOSE KILLED ME...BUT IT WAS A GREAT WORKOUT.

HAMSTRINGS
INCLINE LYING DBELL CURLS
25 X 15
30 X 12
35 X 10
35 X 10

STANDING 1 LEG MACHINE CURLS
45 X 15
55 X 12
55 X 10
55 X 10

GOODMORNINGS
65 LBS X 15
65 X 15
75 X 12 X 80 X 10



LYING CURLS
70 X 15
80 X 12
90 X 12
105 X 10

THATS IT FOR QUADS AND HAMS...

_________________
www.DanielleRouleau.com

WEDNESDAYS WORKOUT WAS BACK....

BACK WORKOUT WAS AWESOME..

WIDE GRIP PULLDOWNS
WARM UP 2 SETS FIRST

75X18
85X15
105X10
120X10

PULL DOWNS CLOSE GRIP TO CHEST SQUEEZED EACH REP AND REALLY FOCUSED ON NEGATIVES

65X18
75X15
85X18
85X15

SUPERSETTED WITH PULLUPS
4X8-12 REPS

SEATED ROWS
75X15
95X10
95X10

BENT OVER DBELL ROWS
45X10
45X10
45X8

AND 2 DROP SETS ON THE HAMMER STRENGTH HIGH ROW MACHINE
STARTED WITH A 45 ON EACH SIDE AND DID AT SAME TIME.


BICEPS I HIT TODAY AS WELL... TO MAKE SURE MY WORKOUTS WERE IN UNISON SO I HAD ENOUGH REST BETWEEN EVERYTHING FROM LAST WEEK'S WORKOUTS TO THE FOLLOWING WEEK...

INCLINE DBELL CURLS...YOU CAN'T CHEAT ON THESE I LOVE THEM

PREACHER DBELL CURLS
15X12
15X12
20X10
25X10

HAMMERS
20X12
25X10
25X10
25X10

STANDING STRAIGHT BAR CURLS
45X110
45X8
THEN TWO DROP SETS OF 21'S

I FINISHED WITH TWO SETS OF CABLE BICEP CURLS AT THE SAME TIME....REALLY LIGHT TO SQUEEZE IT GOOD....
AWESOME WORKOUT...

_________________
www.DanielleRouleau.com

SHOULDERS AND CALVES WERE THURSDAY

WARMED UP FOR TWO SETS AND ALSO DID TWO WARM UP SETS FOR ROTATOR CUFFS.

MILITARY PRESS MACHINE
4SETSX12-15

INCINE OVERHEAD PRESS
2X15-18 REPS TO GET MORE BLOOD IN THERE

DBELL SIDE RAISES
4X12-15

FRONT RAISES WITH THE PLATE
3X12

UPRIGHT ROWS
3X12-15

REAR DELT REVERSE FLYES ON INCINE BENCH (FACING)
4X12

REAR DELT CABLE PULLS
(HIGH)
3X15

REAR DELT MACHINE
2X15
+ 2 DROP SETS AFTER THAT



FINISHED WITH CALVES..

SEATED CALF LOADABLE MACHINE..
45+9, 10LB PLATES ON IT WHEN I STARTED TODAY, I CHANGED IT STARTED WITH LOADED.
I REPPED 10 EACH REP, THEN REMOVED AS I NORMALLY DO...THIS IS "DANI'S FAVORITE ROUTNIE FOR CALVES...ITS AWESOME)...BUT THAT'S NOT IT...THEN I DID MY NEXT SET SAME ROUTINE, BUT LOADING THE TEN AS YOU REP EACH SET.
DAMN THAT REALLY BURNED...

LEG PRESS CALVE PRESS
INNER X 3SETS X 25-30REPS
REGULAR STANCE X 3SETS X 35 REPS

STANDING CALVE RAISES
4X25-35
AND 2 DROP SETS AFTER THAT

_________________
www.DanielleRouleau.com

I HADN'T DONE TRIS THIS WEEK SO FRIDAY'S WORKOUT WAS PRETTY QUICK..... KEEPING IN MIND I WAS TRAINING ABS 3X PER WEEK AND CARDIO EVERY DAY AFTER TRAINING ...

TRICEPS

WARMED UP WITH PULLDOWNS (ROPE)
FOR 3 SETS

ROPE PULL DOWNS
4X15

CLOSE GRIP SMITH PRESS
4X10-15

SKULLS
4X10-12

REVERSE GRIP CABLE KICKBACKS
4X15

DIPS
3X10-12

2 SETS OF TRIANGLE PUSH UPS

WAS QUICK BUT GOOD PUMP... THEN FINISHED WITH ABS AND CARDIO....

_________________
www.DanielleRouleau.com

Looking GREAT Dani... keep it up! Awesome to read your training and see what all of us do differently!

_________________
Team FigureRX Athlete
www.allifit.com
AllisonMoyer@allifit.com
allifit@tmo.blackberry.net

today was a great chest workout and light triceps

incline dbell press warm up for two sets

35 x 18
40 x 15
45 x 12
50 x 10

flat bench dbell press
40 x 15
45 x 15
50 x 10
55 x 10

decline hammer machine press
45 on each sidex15
45 and a ten on each sidex12
45, and a quarter each side x10
45, a 25, and a 10x10

incline flysdbells
10x12
15x10
15x10

triset up, middle, lower chest cable flys
15,15,15 reps each set used 55lbs on cable

finished with dips
2 setsx10-12

and supersetted with push ups
triangle to also pump my tris a lil bit and warm em up too before i began triceps

tri's
vbar pull downs cable
45x15
45x15
50x12
55x10

single arm dumbbell kickbacks
10lb dbell each arm x12
15x10
15x10
x15x10

skulls
65x10
65x10
65x8-10
supersetted with close grip still using preloaded bar
65x15
65x18
55x25
burned that last one out hardcore...whew...

then jumped on the elliptical and did some cardio
and off to grab a meal...ummmm

_________________
www.DanielleRouleau.com

Hey everyone, i know i have been slacking on my journal, and it's only because of injuring my back. I was stupid and squatted too much with out a belt. So I was unable to walk, even to lie down hurt like hell. so i just saw the doctor this week, and he did x-rays and all that stuff, and gave me anti inflammatories to reduce the swelliing around my lower spine, where the nerves are being irritated and my muscles are spasming really bad. and said to give it a week with the meds and if it doesn't feel better then they will take the next step to see if it's a disk. i Hope it's not, but anyway, i can't be outta gym this long, I start to lose my head, even after a few days. so ill be training and entering my entries this week so stay tuned.

_________________
www.DanielleRouleau.com

Hey everyone today was a great workout...as i mentioned the injury i have in my back was so bad, but i'm feeling a lot better, after getting it checked out and being able to lift today, i still have to watch it and be careful because it does hurt still. anyway, i changed my training schedule this week a little. I hit shoulders and got an awesome pump, it hurt like hell, but that's the best feeling lol...

warm up with rotator cuff exercises
3 sets dbells by sides
3 sets with elbows up then palms down both of these with dbells of course.

arnold presses
25x15
30x15
40x10
45x10

presses regular
50x10
60x8
70x8

seated side lateral raises dbells
10x15
15x10
15x10
20x10

front raises with dbells
4setsx12-15

upright rows
45x15
55x12
65x10
65x10

cable side raises
20x15 each arm x 3 sets

super with front cable raises
20x15 each arm as well

rear delt flys bent over
dbells
4x10-12

rear delt fly machine
4x15

then hit my cardio for 25 min today i was hungwy. i needed to eat .. y'all know how that is

tommorow is a great workout,,,,so stay tuned...
take care

_________________
www.DanielleRouleau.com

Hi Dani

Are you doing 70lb dbell presses?

Keep up the awesome workouts and have a great 2008 on stage and off.

All the best

Doug

HEY DOUG, THANKS HUN...THIS YEAR IS GOING TO BE A GREAT YEAR. MAKE SURE YOU STOP IN AND SAY HELLO TO US SOMETIME AT A SHOW. AND WE (FIGURE RX) THINK IT IS AWESOME TO HAVE YOUR SUPPORT AND ENCOURAGEMENT ALL AROUND THE BOARDS FOR WOMEN AND THE SPORT. THANK YOU. AND BTW...YEP I WAS DOING 70 LB DBELL PRESSES. HOPE YOUR NEW YEAR IS GREAT!
DANI

_________________
www.DanielleRouleau.com

HEY EVERYONE. I HOPE EVERYONE'S TRAINING IS GOING WELL AND HOPE YOU'RE ALL ENJOYING YOUR OFFSEASON. ....I AM SWITCHING UP THE TRAINING THIS WEEK. SO BE SURE TO SEE WHAT I DO TOMMOROW....I'M FEELING A LOT BETTER AS FAR AS MY BACK. AND AS FOR MY STRENGTH IT'S RIDICULOUS CRAZY RIGHT NOW AS WELL. MY NUTRITION IS PLAYING A BIG ROLE IN HOW I FEEL LATLEY TOO. IM HAPPY WITH THE WAY I LOOK, I'M WEIGHING 155 RIGHT NOW AND IM PRETTY LEAN FOR OFFSEASON I'M AT ABOUT 10 PERCENT FAT AS WELL RIGHT NOW SO, I CAN'T WAIT TO COMPETE THIS YEAR, SINCE 2007 WAS A ROUGH YEAR AND FULL OF INJURIES. I HAVE TAKEN THE TIME FOR THIS YEAR TO BE THE BEST FOR ME THAT I'VE HAD AS FAR AS LOOKING THE BEST I KNOW THAT I CAN LOOK AND GIVING IT MY ABSOLUTE ALL. SO CHECK IN TOMMOROW AND I'LL FILL YOU IN WITH THE TRAINING FOR THIS WEEEK AND SO FORTH.
DANI

_________________
www.DanielleRouleau.com

Hey Dani,

Glad to see you've gotten over the injuries and back in top shape. Can't wait to see you in action soon and getting that pro card. Are you back to regular workouts now that your feeling better?

hey dallas yes, training and workouts are injury free thank god. im changing some training techniques this week, and so on. thanks for the encouragement. ill see ya on cam tonight!:)

_________________
www.DanielleRouleau.com

mondays workout

chest

flat bench press
dbells
warm up for two sets

30x18
30x18
40x15
45x12

incline hammers strength press
4x45 on each side
x15-18 reps really sweezing

decline hammer srength
4x45x15-18 reps

incline dbell flys
4x20lbx15-18

seated pec dec flys
55x12
65x12
75x10
one set of 100's dropping down the stack

cable in three flys upper middle lower
10 each position.

I also spent time hitting abs today.... and i know ill be hurting tommorow. I've focusing on core a lil differently this year too. then i hit my cardio, then off to tanning salon.

_________________
www.DanielleRouleau.com

HEY EVERYONE - WELL TRAINING WAS AWESOME TODAY...I'M GOING TO BE POSTING SOME PICS ALSO LATER TOMMOROW SO CAN SHOW YOU SOME PROGRESS AND CHANGES BEING MADE....

TODAY I HIT SHOULDERS HARD...

WARM UP TWO SETS WITH ROTATOR CUFF EXERCISES AND THEN SOME PLATE EXERSICES TO WARM ROTS UP TOO.

THEN I DID 2 WARMUP SETS FOR ARNOLD

ARNOLDS
4X30LBX15-18 REPS

SEATED INCLINE MACHINE SHOULDER PRESS
IT HITS THE FRONT A LITTLE TOO AND JUST PUMPED SOME MORE BLOOD IN THERE IT WAS AWESOME
3X45 EACH SIDEX12

STANDING SIDE RAISES ONE ARM AT A TIME
4X15LBSX15 REPS

SEATED SIDE RAISE MACHINE
2 SETSX20 REPPED IT OUT
2 DROP SETS
DROPPING FOUR TIMES DOWN THE RACK

FRONT RAISES WITH CABLES
4X12-15

UPSIDE DOWN HANDSTAND PUSH UPS FEET ON WALL
3X10

REAR DELTS
SEATED BENT OVER WITH DBELLS
20LBSX4 SETSX15 REPS

LEANING IN TO MACHINE REVERSE FLYS
3X15-20
2DROP SETS
DROPPED DOWN RACK THREE TIMES

STANDING CABLE REVERSE CROSS OVER FLYS
3X18-20 REPPED IT OUT

THEN I HIT MY CARDIO FOR 30 MINUTES DID ELLIPTICAL FOR 25 MINUTES AND FINISHED WITH WALKING AT 4.0 FOR THE REMAINDER

THEN OFF TO TANNING SALON ...
WHEW THAT WAS A GREAT WORKOUT. SEE YA TOMMOROW

_________________
www.DanielleRouleau.com

legs today was great!

warm up with 2 sets of leg extensions

4sets x25-30reps just to get my joints really lubed up and get the blood flowing into my quads.

squats...since i'm changing up my training for a little while i went lighter today with squats higher reps
5x135x20

walking lunges with 30lb dbells
4x25 each leg as you walk with these you take ur stance a little more open rather than directly stepping out to the front...this also hits ur inner thighs as well, whew those getcha:)

leg press
4 x 45 plates each side
3x20 reps
then 2 drop sets down to one plate and only take a 45 from one side, then rep out, then the other side, when doing this way you should get about 7-8 drops all the way down till you have one left on only one side of press machine

leg extensions
toes in
3x15-20

leg extensions
regular position
3 sets of 100's
then 1 really light set and squeezing each rep. going down with negatives.

i was so beat after this workout i decided to hit hams with back....my quads are already sore i love it:)))

cardio...ha!you should have seen my spaghetti legs they were so exausted...i decided to walk at b3.0 for 30 minutes..

then i hit the abs, and off to tan!!!!

_________________
www.DanielleRouleau.com

Hi Dani

70 lbs BB presses - that is incredible! In fact, all your workouts are.

Thank you for the invite, and I will definitely stop by!

Will you be competing this year in the Amateur show?

Best

Doug

HEY DOUG NO, NOT THIS YEAR IN THE ARNOLD, I'LL BE THERE THOUGH, SO I WILL SEE YA:) AND THANKS FOR THE COMPLIMENT AS I SAID I AM INSPIRED BY PEOPLE LIKE YOU AND THAT DRIVES MY DEDICATION EVEN MORE TO BE AT THE BEST I CAN BE.

_________________
www.DanielleRouleau.com

MONDAY'S WORKOUT

WELL THE WEEKEND WAS GREAT I SHOT SOME PICS WITH NEJIM, AND ME AND STEPHEN ARE POSTING THEM THIS WEEK, SO FEEL FREE TO CRITIQUE AS YOU'D LIKE.

LEGS

QUADS

LEG EXTENSIONS WARM UP FOR 2 SETS
4X15
THEN 3 DROP SETS OF 100'S

LEG PRESS
5X20

HACK SQUATS
4X18-20

WALKING DBELL LUNGES
4X15 EACH LEG

FINISH LIGHT EXTENSIONS
3X25 REALLY SQUEEZING, I WAS SO PUMPED AT THE END OF THIS I COULDN'T EVEN BEND MY LEGS TO HIT MY HAMS. SO I AM DOING WITH BACK...

_________________
www.DanielleRouleau.com

TUESDAY'S WORKOUT

WHOA MY QUADS WERE ACHING TODAY, TOOK ME A WHILE AND A HOT BATH TO GET MOVING ABOUT

CHEST TODAY

SMITH MACHINE FLAT BENCH
WARM UP FOR TWO
4X15

INCLINE PRESS SMITH MACHINE
4X12-15

DECLINE BENCH SMITH
4X15

FLYES INCLINE DBELL BENCH
5X10-12

FLY PEC DEC
3X12-15
2DROP SETS REALLY SQUEEZING EACH REP

3 SET FLYES (UPPER MIDDLE LOWER)
2X15 EACH POSTION

I HIT ABS TODAY AS WELL, AND THEN MY CARDIO I ONLY DID ABOUT 15 NINUTES THO OF CARDIO CUZ MY QUADS ARE KILLING ME....LOL

_________________
www.DanielleRouleau.com

SHOULDERS TODAY WERE GREAT.

MILITARY PRESSES ON SMITH 2 WARM UP SETS

2 SETS HERE U START WITH A HEAVY WEIGHT AND GET AS MANY AS YOU CAN AND YOU'RE GOING TO GET 100 REPS TOTAL, OF COURSE BY DECREASING THE WEIGHT AND STRIPPING IT (HAVING SOMEONE STRIP IT FOR YOU)...SO GRAB A SPOTTER. BUT REMEMBER YOU'RE GETTING 100 REPS DECREASING WEIGHT AS YOU GO....AND THESE BURN LIKE YOU KNOW WHAT, WHEW!

DBELL ANROLD PRESSES
3X12

SIDE RAISES DBELLS
3X10-12

MACHINE SEATED SIDE RAISES
2 DROP SETS OF 50'S

CABLE FRONT RAISES
3X15 EACH ARM ONE ARM AT A TIME

REAR DELT SEATED BENT OVER REAR DELT FLYES DBELLS
4X15

STANDING CABLE CROSSOVER CABLE REAR FLYES
3X20 REP IT OUT TO FAILURE ON LAST SET

I SKIPPED CARDIO TODAY MY QUADS ARE STILL HURTING.. I'M WALKING LIKE A DUCK. LOL
THEN OFF TO THE TANNING BED ...

_________________
www.DanielleRouleau.com

Hi Danielle

Thanx and I look forward to seeing you at the Arnold (and hopefully onstage later in the year).

Keep up the great progress!

Best

Doug

TODAY'S WORKOUT WAS GREAT....

I TRAINED LEGS

WARM UP EXTENSIONS
4 SETS

LEG PRESSES
5 PLATES X5 SETS X15 REPS

SQUATS
225 X4 X 15REPS

SMITH LUNGES
135X10X4SETS

HACKS
45 EACH SIDE AND A QUARTER X3 X15REPS

EXTENSIONS
5X20REPS REALLY SQUEEZING EACH REP...
45 MINUTES CARDIO, AND HIT ABS REALLY GOOD AND HARD TODAY...
I CANT WAIT TO TRAIN TOMMOROW....CHEST AND SHOULDERS....NICE....

_________________
www.DanielleRouleau.com

SHOULDERS TODAY

SMITH PRESS MILITARY

2 WARM UPS
4X15-18 REPS

ARNOLDS
3X10-12

SIDE RAISES AT SAME TIME
3X12-15

SIDE RAISES DBELLS SINGLE ARM REALLY ROCUSED ON SQUEEZING EACH REP AND TURNED IN AT THE END OF EACH REP
3X12

FRONT RAISES DBELLS
3X12-15

REAR DELT FLYES
CROSS OVER IN FRONT CABLES
3X12-15

BENT OVER DBELL FLYES
3X12-15

30 MIN TREADMILL TODAY ALSO....

IT WAS A GREAT PUMP TODAY...

_________________
www.DanielleRouleau.com

THURSDAY WAS AN OFFF DAY, I HADA LOT OF ERRANDS TO RUN AND TAKE CARE OF A LOT THIGS TO DO...

_________________
www.DanielleRouleau.com

TODAY I TRAINED BACK WHEW I LOVE IT WHEN MY BACK GETS A PUMP. IT USED TO BE VERY DIFICULT FOR ME TOO, I GUESS SINCE MY BACK IS THE WEAKEST I THINK ON ME....THIS YEAR I'VE MADE A LOT OF PROGRESS WITH IT AND REALLY STEPPED IT UP, SO I AM HAPPY.

2 WARM UPS WITH PULL UPS

ASSISTED PULL UPS
4X10-12

SUPERSET WITH
PULL DOWN-WIDE GRIP
4X15

CLOSE GRIP PULL DOWNS
4X15-18

BENT OVER SINGLE ARM DBELL ROWS
4X15

SEATED UPRIGHT HAMMER ROWS LOW
4X15

SUPER WITH HAMMER HIGH ROWS
4X15


I HAD A GREAT BACK WORKOUT THIS WEEK. I'M TRAINING TOMMOROW SO STAY TUNED..

_________________
www.DanielleRouleau.com

Looks like a good week of workouts Dani, way to go!

THANKS DALLAS! I'LL BE ON CAM A LIL LATER TONIGHT. SO COME AND SEE ME:)

I HOPE UR WEEKEND IS GREAT ANYWAY, OFF TO TRAIN HARD...
BIS AND TRIS TODAY....YAY!

I'LL KEEP U UPDATED EVERYONE ON HOW MY WORKOUT WENT. WHEN I GET BACK HOME.

_________________
www.DanielleRouleau.com

Dani, we need the workout update

See you around

Hey Dallas i know i have been really busy with life lately but I am going to be posting my training all next week for you guys.

_________________
www.DanielleRouleau.com

Hi Dani

Looking forward to it.

Best

Doug

Hey everyone. Training is going well, and I'm dieting for this upcoming season and happy with the changes being made. As I mentioned I'm tweaking a few things for this year and I'm really excited. Well today was chest and here it goes ....

CHEST FLAT BENCH DBELL
2 WARM UPS
4X10-12

INCLINE DBELL
4X12

DECLINE DBELL
4X12

Standing cables upper middle lower triset
3x15 each position

seated flyes pec dec
3x12
2 drop sets of 50s

30 min elliptical today
and off to eat....

Also i wanted to congratulate Phil Heath you looked amazing your physique was absolutely amazing perfect on stage at Ironman. Awesome and good luck at the Arnold!
Everyone else stay tuned for training this week, and I can't wait to see ya at the arnold girls and guys

_________________
www.DanielleRouleau.com

Tuesday was shoulders

smith presses
2 warm ups
3x15

dbell arnolds
4x12-15

seated side dbell raises
4x15

standing front raises
3x12-15

standing cable superset
3x15

standing cable front raises
3x15

rear delt machine
3x15

bent over incline on stomach on bench reverse flys with dbells
3x15

off to cardio treadmill for thirty minutes

_________________
www.DanielleRouleau.com

wednesday was back

pulldowns
4x12

pullups
4x12

close grip pull downs
3x15

hammer strength underhand grip
3x12

seated rows
3x12-15

standing rope in front up high pull backs
3X12-15

STANDING PULL DOWNS IN FRONT OF BODY STRAIGHT ARM PULL OVERS IN FRONT OF YOU
3X12-15

ELLIPTICAL FOR THIRTY MINUTES AND OFF TO GET A SHAKE

_________________
www.DanielleRouleau.com

today was an off day just hit the cardio.

45 minutes elliptical
30 minutes tumbling and practicing routine.... whew i'm gonna be sore tommorow

_________________
www.DanielleRouleau.com

Hi Dani

Great workouts.

Will you be doing both figure and fitness this year?

Best

Doug

Hey Dani,

Sounds like some good workouts there, how's the tumbling and all that working out for you?

THANKS DOUG. IT DEPENDS I AM THINKING I MAY. SINCE I HAVE A BACKGROUND IN DANCE, CHEERLEADING AND GYMNASTICS, AND I LOVE PERFORMING. IT DEPENDS ON MY BODY. BUT YES I'LL BE DOING FIGURE FOR SURE... BTW DOUG GREAT SEEING YOU AT THE ARNOLD, THANKS FOR THE TIME TO WORK WITH THE GIRLS AND YES I WILL NOT FORGET THE I.O.U. I PROMISED YOU FOR SOME LEG SHOTS:)) ... AND CALVES. HOPE YOU'RE RECOVERING FROM THE LONG WEEKEND! I'M BEAT

_________________
www.DanielleRouleau.com

HEY DALLAS! HOW'S THINGS GOING FOR YOU BABE? THINGS ARE GREAT. THANKS FOR VISITING, I'M GOING TO BE STARTING MY CAM UP AGAIN THIS WEEK, SO STAY TUNED. HOW HAVE YOU BEEN? LONG TIME NO TALK....

_________________
www.DanielleRouleau.com

Hi Dani

Great seeing you and the figurerx gang at the Arnold. It was my pleasure working with everyone.

I look forward to collecting on that I.O.U!!!!!

Best

Doug