Bodybuilding Weekly Forums :: View topic - Dani's Road to Junior USA's

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

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!!

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

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.

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.

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

Author:	Dani Rouleau [ Wed Nov 14, 2007 7:28 pm ]
Post subject:	Dani's Road to Junior USA's
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.

Author:	Dani Rouleau [ Fri Nov 16, 2007 4:57 am ]
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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.

Author:	AlliFit [ Fri Nov 16, 2007 12:55 pm ]
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I hear you on leg training girl! And walking lunges... I do those as well. What a bitch!!

Author:	Erin Riley [ Wed Nov 21, 2007 2:05 pm ]
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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!!

Author:	Dani Rouleau [ Thu Nov 22, 2007 6:33 am ]
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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! AlliFit wrote: I hear you on leg training girl! And walking lunges... I do those as well. What a bitch!!

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Author:	Dani Rouleau [ Thu Nov 22, 2007 6:37 am ]
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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! Erin Riley wrote: 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!!

Author:	Dani Rouleau [ Thu Nov 22, 2007 7:11 am ]
Post subject:	Workout Monday 11-19
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:)

Author:	Dani Rouleau [ Thu Nov 22, 2007 7:22 am ]
Post subject:	Workout Tuesday 11-20
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!

Author:	Dani Rouleau [ Thu Nov 22, 2007 7:28 am ]
Post subject:	Workout Wednesday 11-21
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!

Author:	Dani Rouleau [ Tue Nov 27, 2007 8:12 pm ]
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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.

Author:	Dani Rouleau [ Mon Dec 03, 2007 2:14 am ]
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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...

Author:	Dani Rouleau [ Mon Dec 03, 2007 2:23 am ]
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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...

Author:	Dani Rouleau [ Mon Dec 03, 2007 2:33 am ]
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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

Author:	Dani Rouleau [ Mon Dec 03, 2007 2:37 am ]
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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....

Author:	Dani Rouleau [ Fri Jan 25, 2008 11:21 pm ]
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THURSDAY WAS AN OFFF DAY, I HADA LOT OF ERRANDS TO RUN AND TAKE CARE OF A LOT THIGS TO DO...

Author:	dallas3 [ Sat Jan 26, 2008 1:02 am ]
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Looks like a good week of workouts Dani, way to go!

Author:	AlliFit [ Mon Dec 03, 2007 1:43 pm ]
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Looking GREAT Dani... keep it up! Awesome to read your training and see what all of us do differently!

Author:	Dani Rouleau [ Tue Dec 11, 2007 6:23 am ]
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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

Author:	Dani Rouleau [ Sun Dec 16, 2007 4:42 pm ]
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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.

Author:	Dani Rouleau [ Tue Dec 18, 2007 7:26 am ]
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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

Author:	DougSmith [ Mon Dec 31, 2007 4:51 pm ]
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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

Author:	Dani Rouleau [ Mon Jan 07, 2008 7:28 am ]
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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

Author:	Dani Rouleau [ Mon Jan 07, 2008 7:34 am ]
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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

Author:	dallas3 [ Mon Jan 07, 2008 8:00 pm ]
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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?

Author:	Dani Rouleau [ Tue Jan 08, 2008 4:10 pm ]
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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!:)

Author:	Dani Rouleau [ Tue Jan 08, 2008 4:24 pm ]
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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.

Author:	Dani Rouleau [ Wed Jan 09, 2008 8:09 am ]
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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

Author:	Dani Rouleau [ Thu Jan 10, 2008 8:03 am ]
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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!!!!

Author:	DougSmith [ Fri Jan 11, 2008 1:27 am ]
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Dani Rouleau wrote: 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 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

Author:	Dani Rouleau [ Wed Jan 16, 2008 7:32 am ]
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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.

Author:	Dani Rouleau [ Wed Jan 16, 2008 7:36 am ]
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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...

Author:	Dani Rouleau [ Wed Jan 16, 2008 7:40 am ]
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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

Author:	Dani Rouleau [ Thu Jan 17, 2008 9:46 am ]
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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 ...

Author:	DougSmith [ Thu Jan 17, 2008 4:58 pm ]
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Dani Rouleau wrote: 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. 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

Author:	Dani Rouleau [ Tue Jan 22, 2008 6:23 am ]
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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....

Author:	Dani Rouleau [ Wed Jan 23, 2008 6:07 am ]
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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...