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Dani's Road to Junior USA's http://www.bodybuildingweekly.com/forum/viewtopic.php?f=5&t=293	Page 2 of 2

Author:	Dani Rouleau [ Thu Mar 20, 2008 5:57 am ]
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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!!

Author:	Dani Rouleau [ Thu Mar 20, 2008 6:07 am ]
Post subject:	Training on Monday, March 10th
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............

Author:	Dani Rouleau [ Thu Mar 20, 2008 6:12 am ]
Post subject:	Training on Tuesday, March 11th
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

Author:	Dani Rouleau [ Thu Mar 20, 2008 6:13 am ]
Post subject:	Training on Wednesday, March 13th
GUESS WHAT? WEDNESDAY WAS AN OFF DAY FOR ME!!!!!!!!!!!!! JUST HIT THE CARDIO LIKE ALWAYS FOR 45 MINUTES

Author:	Dani Rouleau [ Thu Mar 20, 2008 6:16 am ]
Post subject:	Training on Thursday, March 13th
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

Author:	Dani Rouleau [ Thu Mar 20, 2008 6:20 am ]
Post subject:	Training on Friday, March 14th
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

Author:	Dani Rouleau [ Thu Mar 20, 2008 6:27 am ]
Post subject:	Training on Monday, March 17th
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

Author:	Dani Rouleau [ Mon Mar 24, 2008 7:49 pm ]
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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

Author:	DougSmith [ Mon Mar 24, 2008 10:50 pm ]
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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

Author:	CarrieRX [ Mon Mar 24, 2008 10:58 pm ]
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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!!

Author:	dallas3 [ Thu Mar 27, 2008 3:50 pm ]
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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.

Author:	DougSmith [ Thu Mar 27, 2008 7:29 pm ]
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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.

Author:	Dani Rouleau [ Thu Mar 27, 2008 7:45 pm ]
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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

Author:	DougSmith [ Mon Mar 31, 2008 7:57 pm ]
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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

Author:	Dani Rouleau [ Wed Apr 02, 2008 2:16 am ]
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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

Author:	Dani Rouleau [ Wed Apr 02, 2008 2:20 am ]
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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!

Author:	siouxcountry [ Wed Apr 02, 2008 2:25 am ]
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Dani any 7 week out pics for us?

Author:	Erin Riley [ Mon Apr 07, 2008 1:18 pm ]
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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

Author:	Dani Rouleau [ Mon Apr 28, 2008 9:46 pm ]
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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

Author:	Dani Rouleau [ Mon Apr 28, 2008 9:50 pm ]
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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.

Author:	DougSmith [ Fri May 02, 2008 11:45 pm ]
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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

Author:	Dani Rouleau [ Wed May 07, 2008 6:12 am ]
Post subject:	My Progress Pics
Hi everyone, things are crazy but everything is on track for the show and I finally have some progress pics ten days out. I am holding a little bit of water that is where I want to be right now and my assessments went great today. I am really hard and full like I have been the past 2-3 weeks or so but we plan to bring in the delts and legs a little bit more in response to the judging in Pittsburgh. I will look somewhere in between where I was at Junior USA's (3rd place) and North Americans (4th place) but the judging was very different at each place with very different looks. So here are the pics, I will be leaving for Charleston a week from Thursday morning and we have a lot planned at the show like several guest stars to be part of the team (I am the only RX'er competing)!! See you all there this is an awesome show I love it!! ------- ------- ------- ------- ------- -------

Author:	Dani Rouleau [ Wed May 07, 2008 6:29 am ]
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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!

Author:	Heather Green [ Fri May 09, 2008 6:05 pm ]
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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!!

Author:	Heather Green [ Sun May 11, 2008 3:26 pm ]
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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!!

Author:	siouxcountry [ Sun May 11, 2008 7:32 pm ]
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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!

Author:	Ali_Huston [ Tue May 13, 2008 7:06 pm ]
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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!!

Author:	Erin Riley [ Thu May 15, 2008 1:53 pm ]
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Hey Dani, just wanted to stop in and wish you good luck this weekend!

Author:	lindsey [ Fri May 16, 2008 8:16 pm ]
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Go Dani! I hope you annihilate the competition this weekend! Good luck!

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