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nicoledominique
06-06-2010, 10:30 AM
I started Dave's Keto diet on May 17, 2010. I have no plans of competing, but I am one of those people who want to look like they do (is that weird?).

Anyways, I just wanted a place online to track my workouts. Any advice is greatly appreciated!

May 31/10 - Delts



Arnie's

30 x 10
30 x 7
30 x 5
25 x 8
Front Raise (alternating)

20 x 10 (reps per arm)
20 x 8
20 x 7
//Superset//



Lateral Raise

15 x 8
15 x 8
12 x 8
Cable Lateral - first time doing this in years

10 x 6
10 x 5
10 x 5
DB Shrugs

40 x 10
50 x 5
40 x 8
Cardio: 30 mins liss pwo

nicoledominique
06-06-2010, 10:40 AM
June 1/10 - Cardio: 35 mins liss on bike at home
__________________________________________________ ______
June 2/10 - Chest

Flat db Press
35 x 12
35 x 9
35 x 10

Incline db Press
30 x 12
30 x 10
30 x 10

Flat db Flye
20 x 10
20 x 8
20 x 7

Pec Machine
85 x 8
80 x 6, drop set 75 x 2
60 x 10, drop sets down to 30 x 15

Cardio: 30 mins liss cardio on treadmill pwo

nicoledominique
06-06-2010, 10:47 AM
June 3/10 - Back

Deadlift
165 x 8
165 x 6
165 x 6
165 x 5
95 x 10

BB Row - felt shitty
75 x 8
75 x 8
75 x 7

Pulldown
70 x 10
80 x 7
80 x 6, drop set 60 x 6

Seated Row
70 x 8
70 x 8
70 x 7
70 x 7

Cardio: 35 mins liss cardio pwo

Gaoshang Xiongshou
06-06-2010, 10:54 AM
I started Dave's Keto diet on May 17, 2010. I have no plans of competing, but I am one of those people who want to look like they do (is that weird?).




Weird? Not at all. Welcome to RX :)

nicoledominique
06-06-2010, 10:55 AM
June 5/10 - Bi/Tri

Assisted Dips - suck at this
50 ass. x 6
60 ass. x 8
60 ass. x 8
60 ass. x 8

Bench Dips - plate on lap
45 x 10
45 x 8
45 x 8
bwt x 11

2 Hand Overhead db Extension
30 x 10
30 x 10
30 x 8

EZ Bar Curl
bar + 30 x 8
bar + 30 x 6
bar + 20 x 8
bar + 20 x 6

DB Curl (alternating)
25 x 4.5 (per arm)
20 x 8
20 x 7

Finish off with cable work:

Pressdown
80 x 15
90 x 6, drop 70 x 6
70 x 10

Cable Curl
60 x 10
60 x 6
50 x 10

Cardio: 50 mins(am) & 10 mins pwo

nicoledominique
06-06-2010, 10:55 AM
Weird? Not at all. Welcome to RX :)
Thank you!!

GirlyMuscle
06-06-2010, 11:02 AM
Welcome, Nicole! How about some backround info on yourself?

nicoledominique
06-06-2010, 11:21 AM
Welcome, Nicole! How about some backround info on yourself? Okay, I'll try! :)

I just turned 27 a couple of weeks ago, I've been lifting for approx. 5 years (started getting into bodybuilding style-training in 2005)...fell in love with lifting.

I've managed to gain an okay amount of size (want to get BIGGER!!!), but I've never really been "lean" so that's my current goal and why I started Dave's diet. I want to uncover what muscle I have, and look my best before I start a controlled bulk.

I have a tendency to do too much volume with my workouts - which I think I need to try and curb....

3 weeks into Dave's diet and my strength is still increasing, which is great.

Split looks something like this right now, although it can change:

Sun: Legs
Mon: Off
Tue: Delts
Wed: Chest
Thu: Back
Fri: Off
Sat: Bi/Tri

Umm, not sure what else to say!

nicoledominique
06-06-2010, 12:02 PM
Height: 5'0
Weight: 132 lbs

Suzanne
06-06-2010, 12:05 PM
Nothing wrong with volume! :) I train volume most of the time But switch off what i do WO So sometimes heavier little less volume

welcome!

GirlyMuscle
06-06-2010, 12:13 PM
I just did max-ot for just short of 6 months. Now that I'm starting contest prep (using Dave's diet) I'm going to switch to volume.

I learned to like max-ot but I'm a volume girl at heart. I can get lost in the gym for an hour or two on a good volume session. Today could very well be one of those days. :)

nicoledominique
06-06-2010, 04:06 PM
I just did max-ot for just short of 6 months. Now that I'm starting contest prep (using Dave's diet) I'm going to switch to volume.

I learned to like max-ot but I'm a volume girl at heart. I can get lost in the gym for an hour or two on a good volume session. Today could very well be one of those days. :) Yes, I flip-flop with different styles. I sort of think I need to pick one and stick with it, but we'll see how things go!

Today was Legs:

Squat
145 x 10
155 x 8
155 x 7
155 x 6 (7 with spot)

Stat. Lunge (20lb dbs)
20 x 12 (per side)
20 x 10
20 x 10
20 x 10

SLDL
125 x 10
125 x 8
125 x 6
115 x 8

Leg Press - high reps
90 x 20
90 x 20
90 x 20
90 x 20

Prone Leg Curl
30 x 12
30 x 10
30 x 10

Seated Calf Raise (hold contraction)
25 x 12
25 x 9
25 x 9

Cardio: 50 mins pwo

magsmalone
06-06-2010, 11:43 PM
I started Dave's Keto diet on May 17, 2010. I have no plans of competing, but I am one of those people who want to look like they do (is that weird?).

Anyways, I just wanted a place online to track my workouts. Any advice is greatly appreciated!

May 31/10 - Delts



Arnie's

30 x 10
30 x 7
30 x 5
25 x 8
Front Raise (alternating)

20 x 10 (reps per arm)
20 x 8
20 x 7
//Superset//



Lateral Raise

15 x 8
15 x 8
12 x 8
Cable Lateral - first time doing this in years

10 x 6
10 x 5
10 x 5
DB Shrugs

40 x 10
50 x 5
40 x 8
Cardio: 30 mins liss pwo
So you are doing the keto diet just for fun? That is a little insane but very impressive! Good luck to you.

nicoledominique
06-07-2010, 09:53 AM
So you are doing the keto diet just for fun? That is a little insane but very impressive! Good luck to you. Thanks! Well, I don't know if I am doing it for "fun"! Really, I love bodybuilding and I want to go through regular cutting and bulking phases - what's the point of putting on the muscle if I never work hard to uncover it?

I have never been really lean either, so I am looking forward to the challenge of it all. It will take a bit of trial and error, I'm sure! AND Patience.

nicoledominique
06-08-2010, 09:00 AM
June 7/10 - Delts

Was supposed to be cardio only, but we decided to lift.

DB Shoulder Press
30 x 10
30 x 8
30 x 6
30 x 6

Front Raise (alternating)
20 x 10 (per arm)
20 x 8
20 x 6, drop set 15 x 4

Lateral Raise
15 x 10
15 x 7
12 x 8

Machine Rear Delt Flye - I think I was looking at kgs thinking it was lbs, so a little confused by what I lifted :hypno:
20kg x 8
30kg x 8
25kg x 8
25kg x 8


Cable Laterals - I completely suck at this
10 x 8
10 x 6
10 x 5

DB Shrugs
45 x 8
45 x 8
45 x 8

Cardio: 30 mins (AM) & 30 mins (PWO)

Suzanne
06-08-2010, 11:30 AM
Starting with a lot of cardio isn't necessary nor is it good for metabolism and preventing rebound afterwards

you are much better off doing as little cardio as possible, eating as much as possible while still making progress

nicoledominique
06-08-2010, 12:12 PM
Starting with a lot of cardio isn't necessary nor is it good for metabolism and preventing rebound afterwards

you are much better off doing as little cardio as possible, eating as much as possible while still making progress Yeah, I know I am supposed to start off slowly, however I do feel like I have a long way to go fat-loss wise.

Do you think 30-60 mins/day is too much cardio 4 weeks into keto? Keep in mind I am only doing low-intensity (keeping HR under 120 bpm)...

I know it will be a bit of trial and error at first to see what works - thanks for the input!

nicoledominique
06-10-2010, 08:36 AM
June 8/10 - OFF
________________________________
June 9/10 - Chest

Flat DB Press
40 x 10
40 x 8
40 x 6

Incline DB Press
30 x 12
30 x 10
30 x 8

Incline Flye
20 x 10
20 x 8
20 x 6

Pec Machine
85 x 8
80 x 6, drop 75 x 2
60 x 12, drop 45 x 10, drop 30 x 10

Cardio: 30 mins pwo

Today was my first p/v day - I figure that since Dave starts most of his female clients off this way, I should be doing it too. Don't think I have enough lean mass to do only p/f and get great results - yet!

Ibarramedia
06-10-2010, 11:38 AM
Keep up your workout progress. Do you want to post your meals too? some people post that along with your workouts. You don't have to if you don't want to.

nicoledominique
06-10-2010, 11:48 AM
Keep up your workout progress. Do you want to post your meals too? some people post that along with your workouts. You don't have to if you don't want to.

Definitely! Won't take long though, as I'm following Dave's diet to a T, cheat meal once a week on Saturdays (last meal of the day).

2 Days P/F:
MEAL #1
2 whole eggs with 6 egg whites

MEAL #2
35g Whey protein Isolate with 1 tablespoon all natural peanut butter

MEAL #3
6oz chicken & 1oz cashews/almonds

MEAL #4
35g Whey Protein Isolate with 1 tablespoon all natural peanut butter

MEAL #5
5oz salmon or red meat with a green salad & 1 tablespoon of Olive Oil


1 Day P/V:
MEAL #1
12 egg whites

MEAL #2
40g whey protein

MEAL #3
6oz chicken & 1 cup of green beans/asparagus

MEAL #4
35g whey protein

MEAL #5
6oz baked sole & a green salad

** Supplementing with**
Multi 2x per day
Fish Oil 3x per day
Evening Primrose Oil 2x per day
Metamucil 2x per day

magsmalone
06-10-2010, 05:53 PM
Thanks! Well, I don't know if I am doing it for "fun"! Really, I love bodybuilding and I want to go through regular cutting and bulking phases - what's the point of putting on the muscle if I never work hard to uncover it?

I have never been really lean either, so I am looking forward to the challenge of it all. It will take a bit of trial and error, I'm sure! AND Patience.

Maybe you will consider competing once you go through all the preparation...you might as well once you have done all of the work. It is a blast and it also helps keep you on track. Think about it! Join the CLUB!

GirlyMuscle
06-10-2010, 07:17 PM
Yeah, I know I am supposed to start off slowly, however I do feel like I have a long way to go fat-loss wise.

Do you think 30-60 mins/day is too much cardio 4 weeks into keto? Keep in mind I am only doing low-intensity (keeping HR under 120 bpm)...

I know it will be a bit of trial and error at first to see what works - thanks for the input!

When I started prepping with Dave last year, using his diet, he had me start at 30 min a day on cardio. He raised it pretty much every week by 10 min until I was 2 hours a day. Keep in mind I had a lot of fat to lose and I dieted for 28 weeks. You may not have to do that much by the end. Then again...you never know.

SallyAnne
06-10-2010, 07:19 PM
I start at 45 minutes a day when I prep. It's not too much to do.

nicoledominique
06-11-2010, 11:03 PM
Maybe you will consider competing once you go through all the preparation...you might as well once you have done all of the work. It is a blast and it also helps keep you on track. Think about it! Join the CLUB! Hmmm, mayyyyyybe! ;) But I have severe stage fright and I cannot stand being the center of attention with "all eyes on me". I don't even want a wedding because I get so much anxiety just thinking about all the attention (planning on eloping)!


When I started prepping with Dave last year, using his diet, he had me start at 30 min a day on cardio. He raised it pretty much every week by 10 min until I was 2 hours a day. Keep in mind I had a lot of fat to lose and I dieted for 28 weeks. You may not have to do that much by the end. Then again...you never know. Yeah, I think I have A LOT to lose in order to get as lean as I want (I carry a lot in my hips, butt and legs). I was hesitant with the cardio this week, because I wasn`t sure if I was overdoing it (went 3 days WITHOUT!) So tomorrow morning I am waking up at 7am to do 50-60 mins. I am glad to say though, that after getting my period, my weight has gone down to 129 (before it had gone back up to 135!) Thank GOD it was just PMS.


I start at 45 minutes a day when I prep. It's not too much to do. Thank you! I am an endomorph and really think it`s going to take a lot to get where I want to be. I will monitor everything carefully though (strength, fatigue, etc). I feel great so far...

June 10, 2010 - OFF

June 11, 2010 - BACK
Felt like this was a really shitty workout. I pulled something in my ass/ham last week doing deads. It`s been bothering me all week long -- even when I sit at my desk at work and bend a bit to reach something I can feel pain. It`s in a really odd area, deep in my right glute - and it is not going away! It`s painful when I bend or crouch or anything! Needless to say, I didn`t deadlift because I don`t want to make it worse. But it bothered me the entire workout anyways.

The pain is in this area - extremely deep, almost feels like it`s right on the bone:
http://i8.photobucket.com/albums/a34/nicoledominique/180hamstring_muscles.jpg

Workout:

Assisted Pullups - I stink at this...such a weakling.
Warmup: 70lbs ass. x 8
50lbs ass. x 7
50lbs ass. x 5
60lbs ass. x 8
60lbs ass. x 8

BB Row
85 x 8
85 x 8
85 x 6

Pulldown
80 x 8
90 x 5
80 x 6, drop set 60 x 5

Seated Row
70 x 9
70 x 7
60 x 8

One Arm Row
30 x 10
30 x 10
30 x 10

No Cardio:dunno: Like I said -- tomorrow I am doing an HOUR!

GirlyMuscle
06-12-2010, 06:04 AM
Sounds like the pain could be pressure on your sciatic nerve. That's buried deep in your glute and runs down your leg. There's a physical therapy thread here. Ak TPT what he thinks. The guy knows his sh*t.


Q&A with TPT Ask all your questions regarding prevention, injuries, and rehabilitation - RX Muscle Forums

nicoledominique
06-13-2010, 10:36 AM
Sounds like the pain could be pressure on your sciatic nerve. That's buried deep in your glute and runs down your leg. There's a physical therapy thread here. Ak TPT what he thinks. The guy knows his sh*t.
Q&A with TPT Ask all your questions regarding prevention, injuries, and rehabilitation - RX Muscle Forums (http://forums.rxmuscle.com/showthread.php?t=29741)

Thank you! I will check it out - still feeling the pain. :(

June 12/10 - Bi/Tri
Tried to do some exercises I haven't done in a LONG time, sucked because I spent too much time figuring out the weight I should be lifting for each exercise. I feel so weak!


EZ Bar Preacher - first two sets, was trying to get a feel for the weight and placement
bar + 10 x 15
bar + 10 x 12
bar + 20 x 10
bar + 20 x 8

EZ Bar Decline Skullcrusher
bar + 20 x 12
bar + 20 x 10
bar + 20 x 7

Incline Bench DB Curl, alternating
15 x 8 (per arm)
20 x 4
15 x 8

Close Grip Bench
65 x 12
75 x 8
75 x 9

Bench Dips, plate on lap
45 + bwt x 10
45 + bwt x 8
45+ bwt x 6

Cable Curl
60 x 12
70 x 5, drop 60 x 4
60 x 7

Pressdown
80 x 12
90 x 5, drop 70 x 5
80 x 7

Cardio: 60 mins (am)

nicoledominique
06-14-2010, 10:05 AM
June 12/10 - Cardio Only: 45 mins (am)

Ibarramedia
06-14-2010, 11:15 AM
Nice arms. :ok: Keep up the progress. Don't forget to post your meals with your workouts. :beerbang:

nicoledominique
06-14-2010, 03:34 PM
Nice arms. :ok: Keep up the progress. Don't forget to post your meals with your workouts. :beerbang: Thanks for the compliments. I'm not going to post my meals because they are the same everyday and I've already posted it (above). They don't change. The only thing that changes is my weekly cheat meal, which is on Saturdays, last meal of the day.
---------------------------------

I struggle a lot with my body.

I go from feeling:

"God, I am so small..I need to get bigger - more muscular! I don't even look like I workout..."
to feeling
"Fuck am I ever fat..."
to feeling
"Why is this person staring at me, am I too butch?"
etc, etc, etc

....it's something I need to figure out for myself. Compared to the average bodybuilder I'm so TINY, but compared to the average girl in the gym I am "huge". I always get stares at the gym and although sometimes it makes me feel good, other times I wonder if I am attractive as a woman or if maybe they are looking at me because I look unappealing or unfeminine?

I lift for myself, it makes me feel good and I love seeing my body change and grow and seeing how my hard work pays off, but on the same token I want to be sexy and attractive and "HOT"!

I'm not planning on competing, but I have these daily struggles in my head..."Should I lift lighter with more reps?"/ "Should I do more cardio at a higher intensity?" / "Should I try plyometrics to lean out my legs?", "Should I do HIIT?" .....

The questions never end and it's so frustrating!

I guess it's a good thing I am focusing all of my time and energy right now on DP's keto diet, and lifting heavy (because I LOVE it). Hopefully, with the changes in my body I will be able to look in the mirror and see and feel all of the things I want to. :confused: Or maybe it will be a never-ending quest...

Maybe all females who lift weights have these battles with themselves?

Ibarramedia
06-14-2010, 04:04 PM
Thanks for the compliments. I'm not going to post my meals because they are the same everyday and I've already posted it (above). They don't change. The only thing that changes is my weekly cheat meal, which is on Saturdays, last meal of the day.
---------------------------------

I struggle a lot with my body.

I go from feeling:

"God, I am so small..I need to get bigger - more muscular! I don't even look like I workout..."
to feeling
"Fuck am I ever fat..."
to feeling
"Why is this person staring at me, am I too butch?"
etc, etc, etc

....it's something I need to figure out for myself. Compared to the average bodybuilder I'm so TINY, but compared to the average girl in the gym I am "huge". I always get stares at the gym and although sometimes it makes me feel good, other times I wonder if I am attractive as a woman or if maybe they are looking at me because I look unappealing or unfeminine?

I lift for myself, it makes me feel good and I love seeing my body change and grow and seeing how my hard work pays off, but on the same token I want to be sexy and attractive and "HOT"!

I'm not planning on competing, but I have these daily struggles in my head..."Should I lift lighter with more reps?"/ "Should I do more cardio at a higher intensity?" / "Should I try plyometrics to lean out my legs?", "Should I do HIIT?" .....

The questions never end and it's so frustrating!

I guess it's a good thing I am focusing all of my time and energy right now on DP's keto diet, and lifting heavy (because I LOVE it). Hopefully, with the changes in my body I will be able to look in the mirror and see and feel all of the things I want to. :confused: Or maybe it will be a never-ending quest...

Maybe all females who lift weights have these battles with themselves?


Do it for yourself. A few guys like myself appreciate muscle on a woman. If lifting heavy and building muscles make you happy, then go for it. Damn the torpedoes.

nicoledominique
06-14-2010, 05:59 PM
Do it for yourself. A few guys like myself appreciate muscle on a woman. If lifting heavy and building muscles make you happy, then go for it. Damn the torpedoes. Thanks, I do lift for myself! I just always have this internal struggle with how I want to look/ should look, etc.

I have a boyfriend who is incredibly supportive of me and loves how I look. It's just my own internal dialogue.... :dunno:

Ibarramedia
06-14-2010, 06:01 PM
Thanks, I do lift for myself! I just always have this internal struggle with how I want to look/ should look, etc.

I have a boyfriend who is incredibly supportive of me and loves how I look. It's just my own internal dialogue.... :dunno:



Good for you. There are too many insecure people out there that can't handle strong women even though they may be figure and bikini competitors. If they saw a real live fbb, they would spontaneously combust.

nicoledominique
06-14-2010, 07:52 PM
June 14/10 - LEGS - Tough workout, but now that I'm home I feel like I should have done MORE. Oh well!

Squat
155 x 8
155 x 8
155 x 6
155 x 6

Leg Press
180 x 12
200 x 10
200 x 10
200 x 8

SLDL
95 x 12
115 x 10
115 x 8
115 x 8

Prone Leg Curl
40 x 10
50 x 7
40 x 8
40 x 8

Seated Calf Raise
35 x 8
35 x 8
25 x 8
25 x 8

Cardio: 30 mins (am) & 30 mins (pwo, about to do right now actually...)

nicoledominique
06-15-2010, 08:13 PM
June 15/10 - Cardio: 60 mins

nicoledominique
06-17-2010, 10:25 AM
June 16, 2010 - Delts

DB Shoulder Press
30 x 12
30 x 7, 8 with spot
30 x 8

Front Raise
20 x 10 (per arm)
20 x 9
20 x 8

/SS/

Lateral Raise
15 x 10
15 x 8
15 x 8

BB Upright Row - widegrip
30 x 10
30 x 10
30 x 8

Bent Over DB Raise
12 x 12
12 x 10
12 x 8

DB shrugs
45 x 8
45 x 7
45 x 6

Cardio: 40 mins (pwo)

nicoledominique
06-17-2010, 10:19 PM
June 17, 2010 - Chest

Flat DB Press
40 x 10
40 x 8
40 x 6

Incline DB Press
35 x 9
35 x 8
35 x 7

Incline DB Flye
20 x 8
20 x 8
20 x 8

Pec Machine
85 x 8
75 x 7
65 x 8

Flat DB Flye
15 x 10
15 x 10
15 x 10
15 x 10

Cardio: 40 mins (pwo)

nicoledominique
08-01-2010, 07:48 PM
Quick little update...

Been doing DP since May 17th and it's been going pretty good (except for me going a bit crazy eating the same stuff everyday). Fat loss is slow, but I am also not doing that much cardio. Last week I didn't diet or workout AT ALL and indulged a lot (family was visiting), I don't think it impacted my progrss too much...surprisingly! And it was a much needed break mentally and physically.

Anyways, just wanted to post a pic for progress sake (see new profile / avatar pic).

For now, I will keep on keeping on and update when I see more progress.

I've been thinking about ending the Palumbo diet and maybe starting the Pauline Nordin's diet, but I am not completely sold yet.

tammyp
08-02-2010, 05:52 AM
what is that ?

nicoledominique
08-02-2010, 09:29 AM
what is that ? Fighter Diet....I think it's a little too hardcore - basically an "all or nothing" approach. She is lean year round and preaches things that many people in the bb world do not agree with...

That's why I'm not sold.