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Dawn Trantham Journal - Pro Natural Figure Training
Dawn Trantham
looking forward sharing my training,supplements,nutrition tips for all you figure and female bodybulders and weight lifters
Dawn Trantham
Hello everyone. My name is Dawn Trantham Pro natural Figure bb. My husband & i have just recently joined this forum and are excited to share and trade info. Currently I am in my offseason and plan to start competiton diet Jan 2010. Training right now is fun and I eat pretty much what I want in moderation. I work a full time job, have 2 boys 4 & 14 years of age and teach 4 cardio classes a week (bootcamp, core and kickboxing) so if you think you don't have time to fit everything in maybe you're not manageing time wisely. It does get difficult at times but it is what I like to do. This is my training split for the week:
Mon Kickboxing/core
Tues shoulders
Wed legs with my husband
Thurs Back/core
Fri chest bis/tris
Sat bootcamp or kickboxing, core & clean up
I refer to clean up as anything i may need to finish up for the week that I did not get to through out the week.
Dawn Trantham
Weds 12-2-09 Leg workout
warm up squats
4 sets 135 10-12 times
Lying leg curls 4 sets
both legs 80 12 reps
single leg 40 7 reps R&L
both legs 90 10 reps
single leg 30 8 reps R&L
Leg press 4 sets
320 15 reps
360 12 reps
410 10 reps
410 8 reps 270 15 reps drop set
standing leg curl 4 sets
50 12 reps
standing cable water skies single leg R&L
4 sets 60 15 reps
super set stiff leg dead lifts with hyper extensions
stiffs 4 sets 95 12 reps
hyper 4 sets just body weight 25 reps
300 walking lunges own body weight done in 75 rep increments
butt really sore
Dawn Trantham
warm up dumb bel shoulders press 2 sets 20 reps 15 lbs
shoulders press 4 sest
55 15 reps
65 12 reps
75 8 reps
75 8 reps
reverse shoulder press (cybex machine) 4 sets
55 10 reps
60 8 reps
55 8 reps
50 10 reps
barbell shoulder pushes 4 sets r&l
20 12 reps
seated lateral raises dumbbell 4 sets
15 10 reps
lying cable rear delt 4 sets R&L
10 15 reps
20 8 reps
10 15 reps
10 15 reps
shruggs 4 sets
140 15 reps
Joe Black
Welcome to the forums Dawn.
300 walking lunges sounds brutal!
Lookig forward to reading as you prep for your next comp!
Hi Dawn, I have already subscribed to your Husband's journal and am excited to do the same for yours! Can't wait to read all of your entries. An advanced thank you for sharing everything. I'm sure I'll have many questions for you in the future. Best wishes.
lil' power
welcome again Dawn. Even though I do powerlifting at the ripe old age of 47, I am always interested in other's progress in different areas. I'll be following along and probably learning some new things and asking a few questions, especially when it comes to nutrition. I've done the carb cycling and when that plateau'd, my guy had me on almost no carb regimine. It did work and didn't lose strength, but once off, it's hard to get back on.
Good luck with your goals and be sure to stop by my journal also.
Vikki's PL Journey.
Dawn Trantham
Traditional Back workout this week!
Lat pull downs 5 sets
60 20 reps warm up
70 15 reps
80 10 reps
90 8 reps
90 8 reps
Tbar wide grip 4 sets
45 15 reps
70 12 reps
75 10 reps
70 10 reps
close grip cable pull 4 sets
70 15 reps
80 12 reps
80 10 reps
80 10 reps
one arm dumb bell rows 4 sets R&L
45 12 reps
50 10 reps
50 10 reps
45 15 reps
wide grip pull down cybex machine
both arms 100 12 reps
single arm R then L 115 10 reps each
both arms 115 10 reps
single arm R then L 100 failure
*love this machine it really stretches after you have done heavy exercises
this workout very old school but a no brainer on bulk days.
Dawn Trantham
Wow! Had a busy week for the holiday season and workouts have been sporadic.
Dec. 7
Kickboxing class 1 hour
Dec 8 tuesday
Dec 9 Wednesday
cardio day metabolic effect class
30 minutes on stair climber concentrated on glutes
Dec 10 bis/tris and chest super quick workout with maximum results
superset rope cable hammer curls and rope cable tricep pull downs 4 sets each
incline dumbbell chest press
4 sets
22.5 15 reps warm up
27.5 12 reps
30 10 reps
35 8 reps
30 10 reps
(bi/tri)preacher curls with skull crushers 4 sets each
incline flys 4 sets
20 12 reps
dumbbell bicep curls 4 sets 20 lbs
tricep rock & rolls (great exercise to hit all tri heads) 4 sets
next dips with body weight 20 reps 4 sets
finish with decline push ups 4 sets 25 reps
side note I super set bi/tri exercises and do chest by itself. I don't do alot of bi/tir or chest. I try to hit them 1 time a week but only do about 3 exercises for each.
Dawn Trantham
12/14/09 Kickboxing/core
Still another busy week> My workouts have been sporadic and have missed a few but here we go I managed to get another back w/o in.
assisted pull ups 4 sets 10-12 reps
close grip pull down cybex machine
130 15 reps
150 10 reps
150 10 reps
150 8 reps
cable rows
50 12 reps R & L
60 10 reps
60 9 reps
60 9 reps
t bar wide grip
45 15 reps
70 10 reps
65 12 reps
65 10 reps
lat pull down wide grip
70 12 reps
80 9 reps
80 9 reps
80 8 reps
close grip cable pull
60 15 reps
80 10 reps
80 10 reps
80 8 reps drop down 60 15 reps
20 minutes stair climber
Dawn Trantham
12/16/09 no workout christmas party!
clean & press 4 sets with bar warm up
dumbbell shoulder press
25 12 reps
27.5 10 reps
27.5 8 reps
25 9 reps
barbell upright rows
55 12 reps
65 8 reps
65 7 reps
55 9 reps
1 arm side laterals 4 sets
17.5 12 reps each arm
lateral raise cybex machine 3 sets
50 10 reps
50 10 reps
50 9 reps 30 15 reps dropset
rear delt cable raise 4 sets superset with squat thrust shoulder press 15 lbs dumbbell
20 12 reps 15 thrusts
30 minutes incline treadmill
I'm trying to enjoy my workouts right now. January 4, 2010 starts diet and training for up coming shows. Starting in Jan. follow me as I weddle away the fat to compete in up coming shows in April, June and possibly Sept and Oct 2010. Transition photos will be posted along with workouts.
Dawn Trantham
Wow I had a great leg work out this morning so here is how it went...
warm squats smith machine 20 lbs 20 reps
4 sets
50 15 reps
90 12 reps
90 12 reps
90 12 reps
leg extension with goblet squats
45 15 reps goblet squats 30lb dumbbell 20 reps
70 12 reps " "
70 12 reps " "
70 12 reps " "
leg press with burpees 4 sets
270 leg press 15 reps body weight burpees 12 reps
walking lunges weighted 50lb barbell & body weight walking lunges 4 sets
I will do a set(24 total reps) with weight and then put down weight and continue with body weight walking lunges for approx 75 reps total and that completes one set.
lying leg curl with body weight one leg squats 4 sets
80 10 reps one leg squat 10 reps each leg
dumbbell incline lying leg curls 4 sets
20 20 reps
ugggg done! this workout was fun I stayed moving the entire time, kept my heart rate up.
Will look forward to your transition photos. That workout sounded horrendous, especially walking lunges! Not sure I can picture the dumbbell incline lying leg curls though. How do you use dumbells for your leg curls? Hope you have a wonderful Christmas!
Dawn Trantham
I thought some one might have a question about the lying leg curl. You have to use the decline bench, lay on your stomach and have a partner place the dumbbell between your feet.(you can also use a flat bench it is a little easier) Once in place pull the weight up and curl to your butt. It really isolates and finishes with a good hamstring burn at the end of the work out. As far as lunges go I am the lunge queen. I love to do lunges. I have to say though today getting up this morning was a real challenge I am so sore it hurts to move in any direction. I guess that means it worked. Hope this helps good luck with your endeavors and look forward to future correspondance. By the way your pics are impressive. I actually did the planks you posts. That was pretty tough but loved them. Keep the interesting exercises coming. I need a challenge and change from time to time. Talk with you soon.
Thanks for clearing up the leg DB curls for me. They sound interesting. I would like the try them one day! How are your legs now after that workout? Mine are only just back to normal (5 days after leg workout!). They were seriously ripped to shreds! Thanks for the kind words about the pics. I'm happy so far with my progress in 8 months. Ooooh the plank holds ..... I haven't done the wall ones for a bit, but I had a hard time getting past 1 minute. Yesterday I did 3 sets of 2 minute decline planks. They were pretty nasty after my upper body workout.... my tri's & shoulders gave out first. I took a vid & posted it of 1 set. It's mega boring to watch though. Not much happens! LOL
Dawn Trantham
My legs still are not normal. My legs were so sick sat and sun that if my feet could have thrown up they would have. Nasty i know but that is the best way I can describe the pain. I felt like I had the flu from the waist down lol. I will certainly check out your video & I think I will do those lovely planks tomorrow with shoulders. I will give you an update. This is so cool> Thanks for the inspiration and feedback keep it coming and keep pushing through. Let me know if you come across any w/o for other body parts that will shredd like the legs. your awesome!!!!!!!!
I laughed so hard at your sick legs explanation! Way too funny! Classic! You are far too kind with your nice words, thank you. That made me smile. I'm always looking for some different exercises to do to break the monotony. I'll certainly be quick to let you know some killers when I discover them. Have fun doing your planks! Try and picture an alligator in some water below you. If you fall, it will eat you alive! Lol
Hey Dawn, how you going? I hope you had a lovely Christmas. Competition diet coming right up huh? Will be keen to find out more about your diet. Best wishes for 2010! Happy New Year!
Dawn Trantham
Hey everyone (greetings goody girl) well it is Jan 4, 2010 and I have made it through day one of diet. Now here's the deal I am posting some photos so don't laugh! I really wanted people to visually see from what I look like when I first start my competition training. It is not pretty because I live it up in the off season. Please be kind but also keep in mind I have been successful for the last 2 years with my diets.
Taking in around 1500cals. for right now
20% fats
35% carbs
the rest protein
My food sources are very basic because I don't have a lot of time for prep. Some of you guys might find my diet kind of bland but it is the easiest way for me with my lifestlye.
Eggs, Egg whites, oatmeal, chicken breast,turnip greens, green beans Nitrean Protein powder (At Large Nutrition) peanut butter, sweet potatoes, tuna, almonds
Nitrean Protein powder
Creatine 500
Fish Oil
Multi plus
***All of these products can be found www.atlargenutrition.com
weighing 145 lbs
Body fat 20 %
Goal to be 125lbs and 10% body fat by April 24, 2010 for my 1st show of the year.
here are my pics
Hey Dawn, nice to see you around again. Saw your photos and let me just say, you're already looking mighty fine! No laughter at all. Now that you have restricted your calories, are you adjusting your training too? More cardio etc? Or just the diet initially? Thanks. You have my regards :)
Dawn Trantham
good afternoon Goody Girl! thanks soooo much for your kind words. You are too much but to answer you questions yes I will start doing about 45 mins. of moderate cardio 5 days a week and as long as I keep my strength (which I usually keep for about 2 months) I will continue to left heavy. I want to keep building as much as possible. Although today I came home early from work with a head & chest cold can't breath. I will not train today nothing but rest & try to get over this as quickly as I can. I will continue with my diet today and try to get back to training tomorrow. It is some what discouraging but this will happen from time to time. talk with you soon and Happy New Year to you and your family.
Fair bugger about the head & chest cold. Hope it improves quick smart. Nothing like feeling crap when you want to get stuck into training.
Dawn Trantham
getting back to work this week and starting my diet and competition prep has been put on hold for a week. It has been rough. I have had a severe sinus infection and haven't trained in a week. The last workout was able to crank out was kickboxing and core on Monday night and after that it was down hill. Today is Friday and I am starting to feel better so hopefully I will be back on track Monday. Antiboitics and rest were much needed. Look for more pic to come maybe in 2 weeks. Health and happiness to everyone this new year and I'm hoping yours is starting off better than mine has. It is really discouraging and quite a bit of a mind trip when you set goals and sickness holds you back. But i'm not gonna get depresses just get healthy and hit it hard next week.
Dawn Trantham
OMG Thank goodness I'm felling better. Finally back on track. I taught class kickboxing/core tonight and have been back on diet full throttle. I plan to stay on track & hopefully got the sickness over with in the beginning. Plan to post more photos next mon.... Everyone have a good weekend and just a reminder I'm still open for questions on diet nutrition and competition prep.
Dawn Trantham
shoulders keeping it moving!!!!
clean & press with free weight bar superset w/over head dumbbell press palm in 25lbs
4 sets each 10 to 12 reps on each with 30 sec. rest between sets on all exercises
side laterals 15lbs 4 sets 10 to 12 reps with speed push ups as many as you can do in 30 sec.
frontal raises 25lb plate upright row free weight bar 4 sets 10 to 12 reps each
single arm lying delt pull down with cable10lbs w/face pulls 60lbs 4 sets 12 to 15 reps
25 mins stair climber 10 treadmill incline running 5.5 @ 8% incline
Dawn Trantham
warm up 50 squats just bar
5 sets
15 reps 95
12 reps 115
9 reps 135
7 reps 135
10 reps 115
leg press superset with burpess
4 sets
12 reps 270 followed by 12 burpees
leg extension & elevated toes dead lefts
4 sets
12 reps 45 followed by dumbbell 45lbs 15 reps dead lifts
walking lunges weighted 50lb barbell 30 reps with 75 body weight lunges 3 sets
water ski w/cable 50lb followed by step ups body weight 12 reps each 3 sets
lying leg curl 4 sets 80 lbs
have a feeling I'm gonna be sore.
Dawn Trantham
I do a hodge podge of bi's,tri's and chest. I like to mix it up and get it done quick so here it goes.
warm up
incline chest press superset barbell bicep curl
4 sets
hammer strength incline press with tricep cable press down
4 sets
cable hammer curls with cable overhead tricep press
4 sets
dips 3 sets body weight
standing cable bicep curls 4 sets
incline dumbbell flys with close grip chest press (smith machine)
4 sets
finish with 25 mins on stair climber and 10 mins incline treadmill 4.2 speed and 8% incline
Dawn Trantham
I don't like wo stand around waisting my time for may next set so I have doubled up on my muscle groups to get maximum results with minimum time.
Start out with heavy traditional bb exercises
warn up 2 sets 20 reps lat pull downs light weight
lat pull downs 4 sets
hammerstrength plate loaded lat machine 4 sets
10 to 12 reps
t bar coupled with 1 minute planks 4 sets
12 reps
one arm cable lat row R then L followed by weighted cable knee ins for abs
10 reps for rows & 20 reps for abs
close grip lat pull down followed by v-sits on assisted dip pull up machine 4 sets
10 reps lats & 15 reps abs
finish with 10 mins stair climber & 20 min incline walk on treadmill
I'm still not fully recovered from sickness. I am struggling some days with restricted calories and taking antibiotics. I am having a great deal of nausea. Just trying to work through it. Things will get more on track next week.
Dawn Trantham
I love sundays. Going to church coming home and relaxing. For right now I don't have to do cardio 7 days a week. Sundays are wonderful. Just a little FYI I ahve been making a great tuna salad and sweet potatoe chips that are a treat from the plan diet foods you eat when in training. I will post them on the recipes portion of website. Also I will post more pics on mon.jan. 25th. I have been steadily losing weight and being a little more relaxed about this training season. One full week down and 5lbs off. Not too bad.
Saturdays training was kickboxing and core only no weight training.
Dawn Trantham
I only have a training partner on Tuesday during the week and I'm lucky enough to training with a power lifter. Sh e really pushes me to push/pull heavier weight than usual.
wide grip lat pull down 6 sets 2 warm up and 4 working sets
hammer strength plate loaded machine 4 sets
one arm dumbbell rows 4 sets
cable face pulls 4 sets
wide grip lat pull down machine 4 sets to stretch out lats
cardio: Complex challenges Body weight version you can find this cardio w/o on the home page in latest articles. GREAT cardio not boring like the treadmill or elliptical. Beware pretty tough though it was a challenge & I loved it!!!!!!!!
5lbs down in a week? Niiiiiice! And the planks too... how you liking those? Workouts are looking good, girl. Hope you're on top of your game soon.
Wonderful- another great journal to follow! I'm not even close to where Dawn and GoodyGirl are but I'll be chipping away at it. Looks like I'm the same age as Dawn- wish I had the same body! LOL ...Cheers to your workouts girls, you're doing a fantastic job!
Off Road
I only have a training partner on Tuesday during the week and I'm lucky enough to training with a power lifter. Sh e really pushes me to push/pull heavier weight than usual.
What benefits have you noticed from lifting heavier than normal?
Dawn Trantham
Well well goody girl you are still around I have been missing you. Thanks everyone for your very sweet compliments. I have a lot of work to do still. To answer your question Offroad I think i have had some pretty significant gaines in my shoulders and back. When I first starting to compete all I heard was you need to be wider because you have a blocky waist so I started lifting heavy. This starts the 3rd season for me and I do have some width and body comp. has changed. I will be posting some more pics tomorrow. Still just 5lbs down but already seeing some changes. Hope you guys have a great week. A whole 2 weeks down and already hungry and having major cravings. talk with you all soon! Train hard, smart and efficient.
Dawn Trantham
this was my shoulder w/o for Thurs jan 21, 2010
warm up 2 sets of light palm in dumbbell shoulder presses
shoulder presses on smith machine 4 sets
dumbbell front raises with 1 1/2 mins planks 4 sets each
dumbbell side laterals with spiderman push ups
cable upright rows with plank to push up
rear delt cable pulls with reverse plank 4 sets
30 stair climbers
My shoulders were screaming your name goody girl. I thought about you doing this workout. I think you would be the only one to truly understand how painful this was.
Dawn Trantham
warms up 50 body weight squats 2sets
Leg extension 4 sets to failure with body weight sissy squats 25 reps
smith machine squats heavy 5 sets
dumbbell lunges with one leg elevated on bench 4 sets each leg
box jumps 4 sets 20 reps
one leg leg press with standing leg curl 4 sets each
hyper extensions concentrating on hamstrings and glutes with single leg glute (butt-up machine) 4 sets each 20 reps each
Dawn Trantham
I super set to get done quick!!!!!
bicep curl cybex machine 5 sets 1st was warmup
tricep overhead press cybex maxhine 5 sets
dumbbell hammer curls 4sets
dumbbell tricep rock & rolls 4 sets
2 arm bicep cable curl 4 sets
cable tricep push down 4 sets
4 sets weighted dips
20 mins stair climber with suicides with jumping(20 reps) squats 4 sets
work out for sat 1-23-10
boot camp 11/2 hours with chest
incline dumbbell chest press 4 sets
incline chest press on smith machine 4 sets
cable flys 4 sets
Dawn Trantham
well this morning still only 5lbs down and here are my pics for the start of week 3. I have noticed some changes in the upper body. That is usually the 1st area to lean out. I have cut calories a little bit to try speed up the process. I feel good and training is getting more and more intense. I am loving the fact I can push harder and go longer. I will start sprints soon. Great for the buttocks lol. again no laughing!!!!!!!
Dawn Trantham
mon 1-25-10 kick boxing and core class
tues 1-26-10 shoulders & fat loss complex(body weight) 20 minutes on stair climber
45lb barbell shoulder press with single arm shoulder pushes with free weight bar & 2 10lb plates 4 sets each
palm in dumbbell shoulder presses with 30lb barbell front raises 4 sets each
one arm side lateral cable raises with cybex machine lateral delt raise 4 sets each
seates cable face pull for rear delt 4 sets
done done done
My shoulders were screaming your name goody girl. I thought about you doing this workout. I think you would be the only one to truly understand how painful this was.
Oh dear lordy lord..... Yes, I feel your pain!!! I never thought my shoulders would ever cramp. How wrong I was! :evillaugh:
Hey, you're looking STRONG in those photos! No laughing matter and your back looks fab too! Going great guns girl! Keep it up :)
I've gotta go eat! Oops you're on restricted calories, you might not want to know that I'm eating, sorry. And then into bed. It's late and the little fella returns to school tomorrow.... will be a busy morning. Take care, lovely!
lil' power
good luck with the prep cycle Dawn. Looks like you starting with a good solid base.
Dawn Trantham
Oh dear lordy lord..... Yes, I feel your pain!!! I never thought my shoulders would ever cramp. How wrong I was! :evillaugh:
Hey, you're looking STRONG in those photos! No laughing matter and your back looks fab too! Going great guns girl! Keep it up :)
I've gotta go eat! Oops you're on restricted calories, you might not want to know that I'm eating, sorry. And then into bed. It's late and the little fella returns to school tomorrow.... will be a busy morning. Take care, lovely!
Wow you are brutal. Yes that is correct I am on restricted calories. I'm just trying to get my body fat at your level. I just ate dinner and feel like I haven't had anything. I reaaaaaly hope you enjoy your food.lol But no joking thanks for the encouragment. It is extremely helpful when you start to second guess yourself. Means alot coming from such a determined and disciplined athlete mother and friend. We have alot in common and I value your opinion from all the way across the world. gonna post a w/o & and hit the sack. Boys are tucked awaay its time for some much needed rest. talk with you soon.... Dawn
Dawn Trantham
warm up 2 sets squats light weight 20 reps each
4 sets smith machine squats 12 reps
4 sets each leg extensions with dumbbell goblet squats
4 sets leg press with 12 reps burpees (love these)
3 sets weighted walking lunges (approx 12 reps each leg) with 75 body weight waling lunges (perform weighted lunges then do a set of body weight lunges until 3 cycles are completed
4 sets each standing leg curl with lying dumbbell leg curl (place dumbbell between feet and perform curl to butt)
2 sets lying leg curl and last set do drop set
done extremely tired and hungry but tomorrow is another day :clap:
Dawn Trantham
good luck with the prep cycle Dawn. Looks like you starting with a good solid base.
Thanks lil power your encouragement words are greatly needed! I have a lot of work ahead of me. Thanks for the feedback.
Thanks so much for your kind words. They made me smile. You're too sweet. :) You're ranked right up there in my opinion too. But you're better than me. You've had the determination & courage to compete. I don't know if that's something I will ever do. I'm just happy doing my own thing for now. I mean, it wasn't that long ago that I thought I'd never train again! I think at this point my BF% is around 15-17. I'm curious though, I should get it assessed properly. What BF% are you aiming for?
Dawn Trantham
What BF% are you aiming for?[/QUOTE]
I have seen the most intraverted personalities get up on stage. It is just having faith in yourself. You certainly don't seem like you fit that type personality and just look how far you have come. I am probably going to be when it is said and done about 6 to 8% (hopefully) BF. 6% is where I was the first year I competed and around 7 to 8% the 2nd year so I did pretty good those years so why change. Getting ready to go to the gym right now to do alittle bi/tri & chest talk with you soon. BTW you are in a great position right now to start thinking seriously about trying maybe just a small show near you. You know get your feet wet. If I stayed in your shape I wouldn't be dreading the diet part of training in the beginning I wouldn't hesitate. Obviously you have a certain amount of discipline to stay at that BF without having a goal. That is half the battle. Good luck chic-a-dee!
Dawn Trantham
incline chest press on smith machine 2 warm up sets 4 working sets
incline dumbbell chest press 4 sets
body weight dips 3 sets
incline hammer strength machine 4 sets
bicep barbell curls with overhead dumbbell press 4 sets each
cable hammer curls with bent over cable press downs 4 sets
cybex bicep machine with overhead tricep press cybex machine 4 sets
cardio: complexes fat loss dumbbell circuit with side laterals, kicks on standing punching bag, box hops about 45 min. session
Off Road
Nice looking complexes. It's fun to see everybody's different aproach to complexes. There are so many variations, it's impossible to get bored with them.
Dawn Trantham
lat pull down 2 sets warm up
lat pull down 4 sets
single arm t-bar row 4 sets each arm
standing lat cable pull down 4 sets
close grip cable pull 4 sets
rack pulls 3 sets
t bar 2 sets with 2 sets decline planks holding for 2 mins
cardio: 30 mins. stair climber
Dawn Trantham
We have about 6 to 8 inches of snow so we were not able to get to gym today!
1 hour of interval treadmill with approx. 20 mins of core and about 1 hour of dancing with my 4 year old son (that's my kind of cardio)
Hope everyone has a great week next week! If anyone has some more alt. for complexes (talking to you offroad) please post and let me know where to find them. I am really starting to dig in to that kind of cardio. Challenging & fun!!!!!
The difference from the start photos to the latest are already showing crazy improvements. Ur V taper makes some boys on these boards jealuos!!!
Dawn Trantham
The difference from the start photos to the latest are already showing crazy improvements. Ur V taper makes some boys on these boards jealuos!!!
Thank YOu so much for the positive feedback. I have put alot into getting a v-taper because I had been told over & over how blocky I was when I first started. Really pounded the back & shoulders. I still have a great deal of work to do. It does seem like this time I'm more relaxed and not as hyper focused on what I can't eat (if you know what I mean). I will be posting my BF again next week and can't wait to see how much it has changed. My body is so strange when I start to diet. It will let go of about 5 to 6 lbs right off the bat then it comes to a stand still with weight but my bf will come down. It is just a theory but I think I have so much stored from bindging in NOV and DEC it just kind of transfers. Well we will see next week. thanks again. BTW when is your next competition & where?
Thank YOu so much for the positive feedback. I have put alot into getting a v-taper because I had been told over & over how blocky I was when I first started. Really pounded the back & shoulders. I still have a great deal of work to do. It does seem like this time I'm more relaxed and not as hyper focused on what I can't eat (if you know what I mean). I will be posting my BF again next week and can't wait to see how much it has changed. My body is so strange when I start to diet. It will let go of about 5 to 6 lbs right off the bat then it comes to a stand still with weight but my bf will come down. It is just a theory but I think I have so much stored from bindging in NOV and DEC it just kind of transfers. Well we will see next week. thanks again. BTW when is your next competition & where?
Props are given when props are due. The hard work on your taper definitely shows!
As far as how your body reacts to the diet, I think its normal. Especially considering how weight loss is never linear and tends to happen in spurts. As long as you are making those changes in the mirror :clap:
As far as my next competition goes......I would really like to move up a weight class and I am taking 2010 to grow. Will be starting my prep for 2011 exactly 1 year from today.
My list of potential shows.
2011 schedule
INBF Natural Connecticut Bodybuilding June 11th
INBF Hercules June 25th
OCB Natural Yankee Classic July 23rd
OCB Mid Atlantic Classic August 27th
OCB Natural STEEL Championships Sept 3rd
INBF LI Experience Sept 10th
INBF NaturalMania Sept 17th
OCB Cape Cod Oct 8th
INBF NYS NATURAL Oct 22nd
OCB NYS Natural Nov 5th
INBF/WNBF Worlds Nov 12th
I will most likely start off with the Hercules and Finish with Worlds. In between I would like to get in a few others. I am ready to put in the work. I think if I can put on a solid 7-9lbs of stage weight for my next season I should have a chance at an overall.
Dawn Trantham
Wow thats a busy schedule. Good Luck in all your endeavors. Maybe our paths will cross somewhere in that natural circuit 2011. Keep up the good work and hopeing for prosperous growth! Happy Building!!! Oh btw I usually loose steady weight instead of at spurts so maybe this time things have changed. Here's hopeing your right. Thanks again!
Dawn Trantham
warm up over head press barbell 2 sets
4 sets overhead press w/barbell heavy weight
4 sets seated incline bench front raises with barbell
superset (4sets)dumbbell lateral raises with weighted burpees (4 sets 10 reps)
4 sets rear delt cybex machine
4 sets cable upright rows
20 mins. stair climber & body weight fat loss complexes really sweated it out!!!!! still loving this cardio
Strong Girl
Wow you train with a powerlifting princess? How cool:)
My rear delt were sore from our workout. You are making wonderful progress and I see it every week! And yes your V taper is smoking girl!!!
Dawn Trantham
Wow you train with a powerlifting princess? How cool:)
My rear delt were sore from our workout. You are making wonderful progress and I see it every week! And yes your V taper is smoking girl!!!
Hey PLP! Yeah my shoulders were pretty sore too. Great work out couldn't have done it without you and wouldn't want to. Your the strongest person I know & you are the reason my back looks like it does. thanks my one & only strong girl!!
You two are cute.
Dawn Trantham
warm up 2 sets squats light weight 20 reps
4 sets squats mod. weight smith machine
4 sets hack squats mod weight
4 sets total leg press heavy last set drop set
3 sets weighted walking lunges 48 tota reps per set
Dawn Trantham
warm up 2 sets lat pull down wide grip
4 sets single arm lat pull down
4 sets t bar mod. weight
4 sets single arm dumbbell rows heavy weight
4 sets wide grip cable pulls with plank pikes on ball
4 sets close grip cable pull down with 11/2 min decline planks
cardio 4 sets of squats box jumps with medicine ball 15 reps , run ups 15 reps per R & L 15 reps reg. box jumps rest for about 30 secs between sets
4 sets mountain climbers 50 reps 50 jumping jacks, 20 tuck jumps
Dawn Trantham
4 sets dumbbell alt. bicep curls
4 sets tricep rock & rolls
4 sets cable hammer curls with tricep cable push down and add 1 min. high knee jog, 25 jumping jack and 20 plyo jacks
4 sets bicep preacher curl with tricep dips with 45 plate and add 50 mountain climbers and 15 box jumps
25 minutes stair climber
I have in the past separated cardio and weight training but this season to get things done quick and efficiently I have been adding alot of circuits in between sets. I am moving all the time and it seems to be working. My body comp. is changing and I'm not bored or burnt out yet. YEAH!!!!!!!!
Dawn Trantham
boot camp
In class sat. I used all 3 fat loss complexes. My class loved it! Today I am so sore in my shoulders and hamstrings. It works as primary workout as well not just a cardio addition to weight training. But you have to use mod weight and do it exactly as it is written. I am love love loving those complexes.
BTW Unholy: Cute and strong women dangerous combo!!!!!
Hello Dawn! I've been busy, sorry for my slow reply. Hope the training is still going well & the dieting is a little easier. Will pop my head in again real soon to check on you. GG
Dawn Trantham
2-08-10 MOnday
Well yesterday 4 weeks out did my BF% again and discovered 3% down with no loss of muscle nothing but fat. I have been discouraged by the weight loss only 5 lbs as of now but expect to drop by the end of week. I'm gonna push hard this week and hope for results.
Training today: kick boxing and core
Dawn Trantham
Changing it up! Back today Tuesday 2-9-10
Bent over barbell rows 4 sets
cable lat pull down 4 sets
hammer strength lat pull down 4 ssets
close grip cable pull 4 sets
wide grip cable lat pull down 4 sets
20 minutes stair climber
dumbbell fat loss complex
4sets of laterals, high knee jogs and speed jogs
Finally my weight dropped. I will be posting new photos at the beginning of next week. Let me know what you guys think. Good or Bad!!!
Dawn Trantham
Legs 2-10-10
I wanted to change up the heavy sets today and do more plyometrics and keep moving.
5 sets front squats
4 sets squat jumps with medicine ball with step ups 40lbs 12 reps each leg
4 sets mod weight on leg press with 12 reps of box jumps
4 sets mod weight lying leg curl with jumping lunges 12 reps each leg
4 sets mod weight stiff leg dead lifts with 2 sets of walking lunges 75 reps each set
Quick workout with maximum results. I think I might be sore.
Dawn Trantham
Shoulders 2-11-10 thurs
This shoulder workout came from the publication Hers Fitness spotlighting Nicole Wilkins Great workout and quick> I changed a few things added in some abs.
4 sets plate front raises
4 sets single arm standing military press R then L
4 sets incline bench lateral raises R the L wow those were difficult
4 sets seated rear delt cable pulls (crossing arms)
weighted v sits 4 sets 20 reps with cables
4 sets weighted cable golf swings (don't know correct term but the motion is like a golf swing)
4 sets of planks alt. raising each leg
4 sets weighted cable oblique pulls
20 minutes stair climber 25 minutes treadmill cross training
Dawn Trantham
Bi Tri & chest 2-12-10 fri
incline dumbbell chest press 4 sets
dips 3 sets
Incline dumbbell flys 4 sets superset with decline push ups (20reps) 4 sets each
preacher curls with tri push downs 4 sets
cable hammer curls with cable press downs 4 sets
tricep rock and rolls with isolated bicep curls single arm R & L 4 sets
20 mins. stair climber with interval treadmill 25 mins.
2-13-10 kickboxing & core
Dawn Trantham
mon 2-15-10 just kickboxing & core
Tues 2-16-10 workout with my powerlifting princess shoulders
4 sets push press with barbell superset with 25lb plate front raise
4 sets upright rows
4 sets single arm lateral raises
4 sets cable face pulls with plank lateral raises
20 minutes stair climber with 10 mins treadmill 2 min. sprints
Dawn Trantham
Wed 2-17-10 Legs with the Bosou Ball
5 sets squats smith machine 1 set is warm up
4 sets each superset leg extension w/side squats on bosou 20 reps
4 sets each Leg press mod. weight w/sissy squats on bosou 20 reps
4 sets each step ups on bench with dumbbells with hands on bosou in push up position & perform a donkey kick 15 reps each leg
4 sets standing leg curl mod weight with feet on bosou hands on floor and lift one leg up performing a reverse butt up (could only do 12-10 reps really hard)
2 sets walking lunges (body weight) 75 reps each set
WOWWEEEEEY! Done
Dawn Trantham
Thurs 2-18-10 Back Very traditional
4 sets lat pull downs
4 sets bent over rows
4 sets t bar mod weigth with rack pulls
4 sets close grip cable pulls
4 sets wide grip cable pull downs
Body weight fat loss complex transition into box jumps, high knee skips, lateral runs, speed jogs, a little bag work (kicks and punches) finished up with abs. It was about an hour and 15 mins.
I really get bored with cardio so I will go in a big areobic room and just go at it until I have no breath.
Dawn Trantham
2-19-10 Friday Bis/Tris
4 sets dumbell curls superset with tricep push down
4 sets cable curls with close grip tricep chest press
4 sets cable hammer curls with tricep cable pull downs
20 minutes stair climber and 4 sets of suicides and 4 sets of frog jumps 15 reps
Dawn Trantham
Sat. 2-20-10 Cardio
Our gym sponsored something called Spin For Life an event that benefits families and childern who are suffering with cancer. We always have a huge turn out and this year was no different. I don't usually teach spin but I volunteer each to teach an hour. It is for a great cause and we also test for bone marrow donations. Please get involved in your area red cross and donate if you can. I know alot of you guys out there are very healthy and a person needing marrow, platlets or plasma could certainly benefit from your health as well and you could possibly save a life.
So long story short 1 hour spin and 30 mins kickboxing
Dawn Trantham
Ok here we go again and the same rules apply: no making fun but I do allow constructive critizism. Pics were taken tonight with about 12 pounds to go. I'm probably going to carb cycle starting in March. Under time constraints. I hope I will make April if not June will be my first show for this year and I will definitly be ready
Looks like you are making solid progress, great consistency in here!
Dawn Trantham
Hi Nice to meet you Sidior!!! Thanks for the comment! This is really the first time I have done consistant pics and although the weight is not falling off I can see changes. Your back is very inspiring. Very nice width, v-taper and thickness. do you compete?
Dawn Trantham
Mon 2-22-10 cardio kickboxing and core
Tues 2-23-10 Shoulders
4 sets dumbbell shoulder press super set with bent over dumbbell flys for rear delt
4 sets cable upright rows
4 sets incline bench dumbbell lateral raises
4 sets rear delt fly on machine
20 min bike interval standing and speed work
15 min stair climber
Dawn Trantham
Legs 2-24-10
2 sets smith machine squats to warm up
5 sets squats
4 sets leg press mod weight superset with burpees 12 reps
4 sets hack squats ss with box jumps 12 reps
4 sets mod weight walking lunges ss with body weight walking lunges
4 sets stiff leg dead lifts with different plymetric move between sets
4 sets lying leg curls
leg were tender but I think because I kept moving in between sets I did not become as sore.
Dawn Trantham
Thurs 2-25-10 Back
this day was not a good day!!!!!!
2 sets Lat pull down warm up
4 sets lat pull down
4 sets lat dumbbell rows with spiderman push ups
4 sets t bar rows (wide grip) with 11/2 min planks
4 sets close grip cable pulls with light weight lat rows alternating with straight arm dumbbell fly performed in plank position
no cardio no time and feeling a little depressed Hard Day!!!!
Dawn Trantham
Fri 2-26-10 bi & tri
4 sets barbell bicep curl ss with over head seated tricep barbell press
4 sets cable rope grip hammer curls ss with bent over standing cable tricep press
4 sets side cable bicep curls ss with weighted bench dips
30 plyometrics and speed drills and 20 stair climber
Sat 2-27-10 cardio and clean up
1 hour kick boxing 15 mins core
4 sets hyperextensions focusing on hamstrings and glutes(25 reps) ss with single leg leg press mod weight 20 reps
assisted lat pull ups and dips superset as many as I could do
I have not dropped any weight from last week still holding at 8 lbs down. I plan on cutting carbs even more starting in March and we will see. I will post another photo and body fat on March 8, 2010 that is a week from this monday.
Dawn Trantham
sunday 2-28-10 45 min cardio treadmill incline walking
monday 3-1-10 kickboxing & core not feeling well today possibly another sinus infection.
Dawn Trantham
Tuesday 3-2-10 Shoulders
5 sets clean & press superset with arnold presses
4 sets single arm side lateral raises ss w/cable front raises
4 sets single arm rear delt cable pulls ss w/upright rows
4 sets lateral machine ss w/dumbbell burpees
20 bike intervals and 20 stairclimber
Dawn Trantham
Wednesday legs 3-3-10
5 sets squats
4 sets leg press superset w/charlie's angels body weight squats
4 sets leg ext ss w/no weight hopping squats on hack machine
4 sets weighted single leg squats using cable (15 reps each leg) ss w/ 75 reps body weight lunges
4 sets lying leg curl with seated leg curl
wow I was really sore in the booty area!
Dawn Trantham
Thurs 3-4-10 cardio
I didn't have time to train so 1 hour of cardio between stair climber and intervals on treadmill
Dawn Trantham
Fri 3-5-10 push pull day
2 sets lat pull downs warm up
4 sets body weight dips superset w/pull ups
4 sets t bar wide grip ss w/incline chest press
4 sets single arm cable lat rows ss w/push ups with rows using dumbbells 20 reps each set
4 sets close grip cable row ss w/incline dumbbell flys
20 stair climber, 20 mins elliptical and 10 min mod sprints on treadmill
Dawn Trantham
Sat 3-6-10 boot camp and core
performed all three fat loss complexes with speed work at the end. finishing with core
shooweeeeee I'm exhausted!
Sunday 3-7-10 30 mins treadmill mod cardio
Dawn Trantham
Mon 3-8-10 kick boxing and core
Tuesday 3-9-10 Shoulders
5 sets Upright rows
4 sets over head press superset with dumbbell side laterals
4 sets cable front raises ss with cable side laterals
4 sets cable face pulls
20 mins walking outside
30 mins treadmill running
Dawn Trantham
Wednesday 3-10-10 legs
4 sets leg extensions superset with switching jumps on step
4 sets squats
4 sets leg press superset with 15 reps each leg single leg box hops
4 sets single leg hack squats
4 sets stiff leg dead lifts ss with single leg press
4 sets standing leg curl
Dawn Trantham
Thursday 3-11-10 back
5 sets lat pull down
4 sets t bar ss with oblique crunches
4 sets dumbbell lat rows ss with barbell oblique crunches
4 sets close grip rows ss with plank straight arm rows
40 mins. incline treadmill and 24 rep 50ft sprints
Dawn Trantham
Friday 3-12-10 bi/tri
4 sets bicep curls ss with tricep push downs
4 sets dumbbell hammer curls ss with tricep dips
4 sets side cable bicep curls ss with tricep rock-n-rolls
20 stair climber & 30 mins incline treadmill
3-13-10 Saturday
4 sets dumbbell chest press
4 sets dips ss with cable flys
4 sets seated incline chest press
tri-set of lying leg curl, 20 reps each leg standing leg press and 20 reps hyperextensions performed 4 rotations
Dawn Trantham
Sunday 3-14-10 4 mile run and sprints
Monday 3-15-10 Kickboxing & core
Tuesday 3-16-10 Shoulders
5 sets over head barbell press
4 sets uprightrows
4 sets side laterals ss with rear delt fly
4 sets seated overhead press on machine
20 min bike 20 stair climber
Dawn Trantham
Wednesday 3-17-10 legs
5 ses leg extension superset with single leg box jumps
4 sets sissy squats ss with lying leg curl
4 sets leg press with weighted pleia squats
3 sets weighted walking lunges 60 reps each set
lying leg curl ss with single leg weighted donkey kicks (12 reps each leg)
Dawn Trantham
Thursday 3-18-10 back
5 sets lat pull down superset with plank on ball bringing knee into ball for 12 reps each leg
4 sets cable row ss with pike plank on ball (roll ups)
4 sets bent-over row barbell ss with plank delt flys 12 reps each side
4 sets close grip t-bar
4 sets machine lat pull down to stretch it out
20 stair climber and 30 running treadmill
David Trantham
let see pics!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Dawn Trantham
3-19-2010 bicep/tricep
5 sets barbell curls superset with seated tricep overhead press
4 sets tricep rock & rolls ss with cable hammer curls
4 sets seated incline bicep side curls ss with cable tricep press downs
4 sets tricep bench dips
20 stair climber and 30 interval treadmill
Dawn Trantham
3-20-2010 sat. boot camp hamstrings
all 3 fat loss complexes with abs
tri-set hamstrings
romanian dead lifts 15 reps, 25 reps hyper extensions, single leg press 15 reps each leg perform 4 complete cycles
sunday off
Dawn Trantham
3-20-2010 sat. boot camp hamstrings
all 3 fat loss complexes with abs
tri-set hamstrings
romanian dead lifts 15 reps, 25 reps hyper extensions, single leg press 15 reps each leg perform 4 complete cycles
sunday off
Dawn Trantham
Monday 3-22-10 kickboing/core
Tuesday 3-23-10
4 sets clean and press super set with front raises
4 sets dumbbell laterals ss with upright rows
4 sets arnold presses ss with bent over rows for delts
4 sets shruggs with 1 min. plank
cardio bike 30 min & intervals on treadmill
Dawn Trantham
Wednesday 3-24-10 legs
4 sets leg ext. ss with step ups
4 sets squats
4 sets hack squats ss bench lateral jumps
4 sets cable water skis ss 75 reps body lunges
4 sets dead lifts ss one legged leg press
4 sets standing leg curls
Dawn Trantham
Thursday 3-25-10 back
4 sets pull ups ss with rack pulls
4 sets dumbbell rows ss push ups
4 sets close grip cable pulls with plank on ball
4 sets hammerstrength lat pulls ss crunches
25 min stair climber 35 min treadmill intervals
Dawn Trantham
3-26-10 friday bi tri
4 sets barbell curls with cable tri overhead press
4 sets dumbbell hammer curls with tricep press down
4 sets cable side bicep curl with kick backs
4sets tricep push ups
30 mins stair climber 30 running on tread mill
Dawn Trantham
3-27-10 saturday kickboxing core and tri set of hamstring exercises
3-28-10 sunday 1 hour HIIT on treadmill
Dawn Trantham
3-29-10 Monday kickboxing core and chest
4 sets cybex machine incline chest press
4 sets cybex machine incline pec fly
4 sets decline pushups 25 reps each
Dawn Trantham
3-30-10 Tuesday shoulders
4 sets barbell overhead press with dumbbell laterals raises
4 sets cable upright rows with bent over dumbbell raises for rear delts
4 sets cybex machine overhead press with cybex machine lateral raises
20 min stair climber 30 mins elliptical
Dawn Trantham
3-31-10 Wednesday legs
5 sets leg extension with platform Romanian dead lifts
4 sets standing leg curls with medicine ball squat/jump on step
4 sets smith machine front squats with step ups
4 sets leg press with jump over bench jumps
3 sets barbell walking lunges 24 reps each leg each set
4 sets seated leg curl with single leg leg press
3 sets elevated bench curtsy lunges 12 each leg each set
Dawn Trantham
4-1-10 Thursday back
5 sets assisted pull ups
4 sets standing cable lat pull down
4 sets close grip barbell rows w/back extensions
4 sets paramount machine lat row
4 sets paramount machine lat pull down
30 mins elliptical with 4 sets of 20 yard suicide sprints down and back followed by 15 reps frog leaps after each suicide set
Dawn Trantham
4-2-10 friday bi/tri
5 sets barbell curls wtih overhead barbell tricep presses
4 sets cable side bicep curls with single arm tricep cable push down
4 sets dumbbell hammer curls with rock and rolls
4 sets weighted dips
30 stair mill and 30 running on treadmill
Dawn Trantham
4-3-10 saturday boot camp hamstrings
boot camp 1 hour 30 mins
4 sets hyperextensions 4sets lying leg curl 4 sets single leg glute raises
4-4-10 sunday easter
50 mins HIIT at the track
Dawn Trantham
4-5-10 MOnday
Ok guys I haven't posted any pics in awhile so finally I have gotten my computer fixed to load some up. I have modified my diet to pretty much nothing but protein a little fat and veggies. No carbs to see if my weight would move. Since I dropped my oatmeal in the morning the scales are decreasing and my body is starting to change. I will probably post pic every 2 weeks now. The show I was shooting for to start off my competition season is approaching April 24 and I have about 7 lbs to loose. I am still considering it. I will not make my decision until the week before. So I will keep you guys posted. Wish me luck! Prosperity and health to all because Lord knows it is expensive to have this kind of lifstyle.lol
Dawn Trantham
4-5-10 Monday cardio kickboxing core and chest
4-6-10 Tuesday shoulders
5 sets dumbbell arnold press
4 sets barbell front delt press
4 sets single arm lateral raises with upright rows
4 sets rear delt cybex machine
30 min stair climber 4 sets sprints 4 sets frog hop at 15 reps and 15 mins HIIT on treadmill
Dawn Trantham
4-7-10 Wednesday legs
5 sets leg extensions with 20 each leg curtsy step ups
4 sets leg press with 20 burpees
4 sets sissy squats with single leg lunges elevated on ball
4 sets standing leg curl with incline lying leg curl
4 sets weighted walking lunges with addtional 50 rep body weight lunges
4 sets stiff leg deadlifts
30 mins HIIT on treadmill
Very good progress!!
Just popping in on this rare occasion to say Hiiiiiiii!!!!! Nice pics girly. Looking fabulous! Abs & obliques really coming along nicely. And your upper back looks great! Keep on keeping on, beautiful. :)
Dawn Trantham
Very good progress!!
Thank you for the compliment! I have made some small improvements but have been working hard to make my deadline. I reaaly appreciate the encouragement. I t is getting to the point where I am starting to get pretty frustrated. Still have a ways to go. wish me luck.
Dawn Trantham
Just popping in on this rare occasion to say Hiiiiiiii!!!!! Nice pics girly. Looking fabulous! Abs & obliques really coming along nicely. And your upper back looks great! Keep on keeping on, beautiful. :)
Well hey there sweet pea! I hope you are in good health. I know you have had a hard time so far this year. Are you feeling strong you sure are looking strong. Remind me again who is trainging for a competition? Your pics are amazing I have some catching up to do. Limited time around here with building a house cooking taking care of children and the list goes on..... I will catch up with you on fb. So good to hear from you. Take care and we will talk soon.
Dawn Trantham
4-8-10 Thurday Back and cardio
5 sets lat pull downs
4 sets bent over rows superset with single dumbbell lat rows
4 sets t-bar rows
4 sets close grip cable lat rows
cardio HIIT 4 sets of farmers walks with 25lb plates each hand, 15 suicide sprints, abs with 25lb plate approx 5 mins, 20 suicide sprints, 4 sets side planks with 25lb plate 20 suicide sprints
30 stair climber
Dawn Trantham
4-9-10 Friday bi/tri
4 sets single arm isometric bicep curls while the other arm performs a full dumbbell bicep curl super set with overhead cable tricep press
4 sets barbell bicep curls ss with weighted tricep dips
4 sets cable side curls ss with cable tricep kickbacks
35 mins HIIT on treadmill (30 sec 15% uphill sprints @ 5.5 speed then walk for 1 min 3.5) 30 mins elliptical (Glute setting)
Dawn Trantham
4-10-10 Saturday Kickboxing core and hamstrings
hamstrings Triset
4 sets uneven elevated stiff leg dead lifts with 20lb dumbbell 20 reps each leg
4 sets box step ups with 30lb barbell 15 reps each leg
4 sets glute elevated leg lifts body weight 20 reps each leg
4 sets barbell roll outs 20 reps each with 1 min speed jogs
wow my hamstrings sore
Dawn Trantham
4-11-10 Sunday cardio
Track workout 1 hour
running, walking, running bleachers, laterals around track, sprints
I am so tired. Usually this kind of cardio isn't very difficult but without carbs the first 10 mins. of it is crueling.
Dawn Trantham
Hey everyone so sorry for no posts in a while. My life has had some pretty drastic changes recently but i still mananged to do the apr 12 competition in charlotte the charlotte cup. Peek week i felt terrible carb depleted mon-thurs and carb loading and drying out friday. I placed 4th out of 12. Judges feedback i needed to harder so i came back home with a brand plan for training.
I plan to train shoulders 2xs weekly and train chest heavy instead of just maintaining. I will change leg w/o to everyother week because they tend to over power my upper body. Cardio will continue to be 45 mins to 1 hour daily.
Here are some pics from friday be easy but be honest.
Johnny Moser
You look awesome! I can believe you didn't come in first! What was your bodyfat %?
Dawn Trantham
Hey buddy! Thanks for the sweet compliment. As far as my body fat I haven't taken it since the middle of march. At this point I don't really go by body fat I have David look at me each week to analize my progress and I also weigh each mornin. I just manage at this point with my weight to gage where I need to be but just for curosity I might before my show in June take it to document for next training season. I keep a journal of thoughts and to document how weight, diet and what happens when I compete go so I can change certain areas of diet or training to improve. No matter what you think you can retain in your mind from training season to season you will not remember everything. Psycologically it also helps to keep you focused and motivated. So we will see how it goes. I plan to be harder for June and hopefully that will be what the judges are looking for. Good to hear from you keep n touch.
next competition: June 12, 2010 Wilmington, NC
I plan to also do my first pro natural comp. in Sept and another in Oct. I will post those show dates and pics from June and progress throughout the rest of the year.
Johnny Moser
Thanks for the reply. I keep some of your pics posted in my gym and it keeps everyone motivated. They are all big fans!
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The Duality of Man and Machine as Told by Dan Trueman and So Percussion
Monday, July 15, 2013
"neither Anvil nor Pulley," the new record from omnivorous new-music quartet So Percussion and composer Dan Trueman, explores the relationship between man and machine in the digital age. The result is one of So Percussion's most accessible and powerful efforts to date.
Olivier Messiaen's Harawi in Breathless New Form
Monday, July 08, 2013
With pianist Jacob Greenberg's mobility of attack complementing soprano Tony Arnold's every step of the way, "Harawi" feels like one of the best new interpretations of Messiaen in years. Stream the entire album this week.
Einojuhani Rautavaara Merges the Sensual and the Monastic
Monday, July 01, 2013
Symphonic master Einojuhani Rautavaara would seem to be sacrificing a great deal by restricting himself to voices alone, but a new collection of his choral works is a satisfying listen. Stream the full album this week.
Yungchen Lhamo and Anton Batagov's 'Tayatha' Brings Unadulterated Aural Pleasure
Monday, June 24, 2013
Seven Tibetan songs by exiled chanteuse Yungchen Lhamo, in arrangements by Russian composer Anton Batagov, are collected on a "Tayatha." Stream the album in full this week only.
Daniel Wohl 'Corps Exquis' Marries the Electronic and Acoustic
Monday, June 17, 2013
On "Corps Exquis," composer Daniel Wohl's first full-length album, electronic and acoustic elements are brought together to construct a haunting, stylish sonic world. Stream the album in full this week only.
Fred Lerdahl's Mania for Order
Monday, June 10, 2013
On its surface, the history of modern classical music is about chaos and an explosion of style. But one of the strongest through-lines of the past century has been a mania for order. Volume 4 of Bridge Records's "The Music of Fred Lerdahl" is a case in point.
Boston Modern Orchestra Project Spotlights Unjustly Neglected Composer
Monday, June 03, 2013
The latest entry in BMOP's mile-long discography: the Symphony and Violin Concerto of Martin Boykan. Listen to the full album stream.
Alan Gilbert Delivers a Potent Trio of Magnus Lindberg Premieres
Monday, May 27, 2013
On their new disc, the New York Philharmonic offers three potent and exhilarating world premieres by former composer-in-residence Magnus Lindberg, a celebrated composer on the global stage but relatively little-known to American audiences.
Ann Southam's Beautiful and Unsettling Subtleties
Monday, May 20, 2013
The pianist Eve Egoyan performs five haunting piano solos by the late Canadian composer Ann Southam. Stream the full album this week.
Discover Ireland's Electronic and Electroacoustic Music
Monday, May 13, 2013
"On the Nature of Electricity & Acoustics" offers a compelling glimpse into two strands of modern Irish music. Stream the full compilation this week.
The Brutal, Unprecedented Music of Galina Ustvolskaya
Monday, May 06, 2013
Years after her death, the West is still discovering "Shostakovich student Galina Ustvolskaya." Sample her relentless, mysterious sound with Ivan Sokolov's recording of her complete piano music.
David Lang Gives Schubert Luminous New Life in 'Death Speaks'
Monday, April 22, 2013
Death Speaks, a song cycle composed by David Lang, is a luminous masterpiece. As restrained and melancholy as a Blue Period Picasso, it enchants on first hearing and sticks in the memory. Stream Lang's complete new album in full all this week.
Attacca String Quartet's Hungry, Bold and Biting Take on John Adams
Monday, April 15, 2013
On "Fellow Traveller," the young Attacca Quartet takes on John Adams's complete string quartets, including the previously unrecorded title track. Stream it in full all this week.
The Epic, Meditative Stillness of Lubomyr Melnyk's 'Corollaries'
Sunday, April 07, 2013
On "Corollaries," composers Lubomyr Melnyk and Peter Broderick give an updated take on the "continuous music" style of performance that Melnyk pioneered in the late 1970s and '80s. Stream it all this week.
David Lang, Michael Gordon and Julia Wolfe's Hard-Rocking Oratorio, 'Shelter'
Monday, April 01, 2013
Pillars of new music in New York—David Lang, Michael Gordon and Julia Wolfe—join forces to create Shelter, a single piece of music, with successive movements in their audibly distinct but closely related styles. Stream the entire album this week.
Violist Nadia Sirota Puts the 'Rock' in 'Baroque'
Monday, March 25, 2013
Violist Nadia Sirota's deeply engrossing new album puts the "rock" in "Baroque" with new works by Nico Muhly, Shara Worden, Daníel Bjarnason and more. Stream the entire album this week only.
Jace Clayton (a.k.a. DJ /rupture) Reimagines a New York Original
Monday, March 18, 2013
The big news, in indie-centric corners, will be that Jace Clayton (a.k.a. DJ /rupture) is releasing a classical album. Yet even more noteworthy is the album's subject matter. Stream the entire album this week.
A Second Look at Philip Glass's Monumental 'Naqoyqatsi'
Monday, March 11, 2013
Adapted from the Naqoyqatsi score and recorded here with cello soloist Matt Haimovitz, Philip Glass's Cello Concerto No. 2, "Naqoyqatsi" gives us the chance to test the durability of the original material. Stream the whole piece this week only.
Jennifer Higdon Celebrates the Many Meanings of 'Exaltation'
Monday, March 04, 2013
On their new recording of Jennifer Higdon's music, New York's Lark Quartet brings together the varying definitions of exalted into a seamless whole. Stream the complete album.
Gloria Cheng and Calder Quartet Bring Messiaen and Saariaho to Light
Monday, February 25, 2013
The Los Angeles-based Calder Quartet and pianist Gloria Cheng pair the works of Olivier Messiaen with 21st-century pieces by Kaija Saariaho. Stream the entire album here.

subset: commoncrawl


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Blogging for all the right reasons
We are pleased to announce the availability of TechNet Standard, a new addition to the TechNet Subscriptions product offerings along with our new brand identity.
TechNet Subscriptions Standard Launches Today!!! - TechNet Plus Blog - Site Home - TechNet Blogs
Ni Hao! Wo shi Rod.


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by The GraduateAs a young man in my early twenties who grew up in conservative homeschool circles, I was excited to return home after spending four years in a Christian college. I had very little experience in dating and hadn't been in a relationship in college, but I had a good degree and a solid career lined up in front of me. My parents were excited too, because they hoped that I would be able to easily find a bride among the many single homeschool girls my family knew. I was a willing participant to their plans, but I soon found out that even with the right credentials, it was still impossible for me to come against homeschool patriarchy and perfectionism.According to Bill G … [Read more...]
Why Courtship Fails: A Male's Perspective
Debunking the Fourteen Basic Needs of a Marriage: Part 1a
by Incongruous CircumspectionIn the Introduction, we looked into the general idea that Bill Gothard is trying to get across in this series. He attempts to list seven basic needs of a husband and seven, also, of the wife. We discuss the flaw in this logic, which is, Bill treats life as if all men and women are exactly the same. Worse yet, Bill positions this series, as well as all of his "truth" in all of his materials, as the non-optional, unquestioned, standard for finding favor with God.Let's look at Bill's first "Basic Need" of a husband.Basic Need One: A man needs a wife who is loyal and supportive. At face value, this looks lame enough. What man wouldn't want a woman that … [Read more...]
Justice is No Lady: Chapter 10 My Right to Be Heard
By Tess WilloughbyNate got another partner almost immediately. He found her on a Christian dating site. Patty had money from her millionaire father and a big house paid for by the government salary of her estranged husband. Nate had told me that remarriage for me was unbiblical, but he found a loophole in Scripture and told the children that he and Patty were already married in God's eyes. God having spoken, Nate moved into Patty's house and put our marital home up for rent.Nate wrote me a letter warning that if I did not "come to terms" (give him full custody of the children), he would hold a big yard sale and sell off everything in the house that belonged to me and the kids. He had … [Read more...]
The 14 Basic Needs of Jim-Bob and Michelle Duggar
by Hopewell Recently on "19 Kids and Counting," Michelle Duggar was seen giving women a handout on the "7 Basic Needs of a Husband," a document produced and distributed by the Advanced Training Institute –the Duggar's "homeschool group." She also gave out the group's "Character Qualities" chart, which I discussed in an earlier post, The 49 Character Qualities of the Duggars.The 14 Basic Needs of Jim-Bob and Michelle Duggar: How they meet each other's 7 Basic Needs:7 Basic Needs of a Husband:A man needs a wife who is loyal and supportive: Obviously, Jim-Bob picked the right wife! Michelle has been there with him, supportive to the max, thru years of small businesses, … [Read more...]
Atlantic Wire:'19 Kids and Counting' Gets Stranger, Sadder
General public not impressed by Duggar family "witness" httpv://www.youtube.com/watch?v=R8r6upSGTXk by Vyckie Garrison During my Quiverfull days, I honestly believed that Michelle Duggar's TLC show - which began as "14 Children and Pregnant Again!" and is currently titled, "19 Kids & Counting" - was an awesome witness to "the world." I was in awe of the Duggar family, and it thrilled me that such a wholesome, godly family was given a national stage on which to exemplify for America what a truly biblical family looks like.I'm sure every detail of the Duggars' television show, numerous talk show interviews and guest appearances at political rallies is calculated to paint their … [Read more...]
NLQ FAQ: Should There Be a "You" in Quivering?
What "Deny Yourself" Means - and Doesn't Mean by Kristen Rosser ~ aka: KR Wordgazer The founders of No Longer Qivering spelled "Quivering" without a "u" because, as they say, "There is no 'you' in Quivering" - there's no place for self - and they claim this is a bad thing. But Jesus said that a true believer must deny himself, take up his cross and follow after Him. Quiverfull women take the Bible's admonition to die to self very seriously. We use the acronym J.O.Y., for true JOY comes from putting "Jesus first, Others second and Yourself last." How can you encourage Christian wives and mothers to turn from Christ's teachings by making "You" a priority?The problem with the way Quiverfull f … [Read more...]
10 things that happen when you leave the Quiverful/Patriarchal movement
by Ima WakenowThe following is a list of things that come to your awareness about the QF/P life once you are out of it for quite sometime. This is just a partial list of realizations that most of the women who escaped have had in the years following their liberation.1. You realize you weren't the only one. This one is huge and that is why I list it first. Inside the QF/P movement you are told you are wrong for having doubts. Wrong for being disgruntled. Wrong for having desires. Eventually you find that you can not sustain a life of self sacrifice never attending to your own essential needs. You may question everything you feel since you were told you can not trust your own percept … [Read more...]
Time Heals All Wounds ~ Part 10: It's in the Lord's Hands
All beautiful the march of days, as seasons come and go; The Hand that shaped the rose hath wrought the crystal of the snowby Shelly Cruz I walked over to the phone, and dialed Cecilia's number. My first thought was that it would possibly be disconnected, but who knows, maybe they finally moved. Cecilia always talked about how the time would come, and their house would be demolished, and then they would have to move. They were living rent-free in an old farmhouse. Someone had blessed them years ago with a property. They had to care for it, and in return they could live there for free, but once the owner passed away, they'd have to move. They were even given a 15-passenger van as a b … [Read more...]
Time Heals All Wounds ~ Part 9: Draw Near to God
All beautiful the march of days, as seasons come and go; The Hand that shaped the rose hath wrought the crystal of the snowby Shelly CruzIt was not until a period of distance was placed between my family and Cecilia's, that I began to see the blessing that Cecilia gave me. It was an ABUNDANT blessing in disguise! At the time, I felt sad, lonely, depressed and even angry with her and with her whole family. I felt that Cecilia divorced our friendship, and I had no idea why.I went from being a babe in Christ, to a woman, desiring nothing more, than to love my Savior Jesus. God was changing me little by little each day. I began to pray for specific things, and within weeks, sometimes d … [Read more...]
Time Heals All Wounds ~ Part 8: Somehow, I Lost My Entire Identity
All beautiful the march of days, as seasons come and go; The Hand that shaped the rose hath wrought the crystal of the snowby Shelly CruzThere was so much to read about this man; I didn't even know where to begin. I stumbled across a message board that had a whole bunch of people who grew up following his teachings. They were adults now. The thing that perplexed me the most, was that these folks were calling him a religious cult leader, and that did not seem right to me.Cecilia and her family were very strong, mature Christians. They would never get involved with something cultish, would they? The time I spent reading about this man, seemed so déjà vu to me. Everything I was reading f … [Read more...]


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Jaguars gorgeous XK-series cars had been on the market for nearly a decade by the time the XK150 debuted in 1957. Jaguar had been... More
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1957 Ford Fairlane 500 with a 292 V8 and 3 speed manual steering column shifting transmission. Original interior and the car has been restored... More
This 1956 Mercedes 300C Sedan. Blue with gray interior. Extremely rare RHD. Excellent original car for easy restoration. For only ... More
This 1950 Bentley Mark VI Sedan RHD is an excellent original example for straightforward restoration. Green with tan interior. For only ... More
This 1929 Bugatti Type 35 "Tecla", speedster replica is built on a 1974 VW. It is powered by a Volkswagon 4 cylinder engine matted... More
1967 Shelby GT 350 This is an original '67 Shelby Mustang and has been painted silver with stripes. This Shelby has it's original 289HP engine and... More
Same owner for 20 years Very original condition... More
1979 Chrysler Cordoba Limited 300 Package. The 300 name returned to the Chrysler line in the spring of 1979; this time based on the Cordoba... More
This 1962 Porsche 356B Coupe is a great original matching numbers driver. Red with tan interior. It could use paint and some minor cosmetics.... More
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1979 Chevrolet Camaro Street, Strip Drag Race Car. Features a 408 SBC engine with forged pistons (runs on pump gas), AED Carb, NOS 125-250... More
Tornado Typhoon 1960 very rare, fully restored Original Tornado Typhoon from 1960. Very rare car, only 300 made. Real fifties sportscars model. Original Ford Technics... More
This 1997 Ford Mustang SVT Cobra convertible features an aluminum 4.6 liter, DOHC, "modular" engine that was smoother and had slightly better fuel economy.... More


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God Bless America!!! Save 10% today use coupon code: USA .
God Bless America!!! Save 10% today use coupon code: USA .
We are family owned & operated. Proudly employing military veterans.
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text: Jacob Crippes, of Zimmerman, has been appointed into the 2018 U.S. Naval Academy at Annapolis. Crippes' desire is to serve as a military officer in the U.S. Navy. His goal is to pursue a mechanical engineering degree. He was one of seven students from the Sixth District appointed to one of the Uni...Read More


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Now in its 11th year, the Savor Dallas wine and food festival has grown into a renowned wine and culinary extravaganza and has become a signature event for the city of Dallas.
It is the ultimate toast to the enticing epicurean culture of the vibrant Dallas landscape. The four-day festival features educational and wine-tasting seminars, wine dinners hosted at premier destinations in the city, the Arts District Wine Stroll and Savor the Arboretum (SOLD OUT!).
The festival reaches it's peak on Saturday with an elegant Reserve Tasting of world-class wine and premium spirits, followed by the festival's most spectacular event, The Grand Tasting. Over 50 restaurants and more than 250 wines, spirits and craft beers will be featured along with the Republic National Distributing Company Spirits Alley, Chef Tim Byres' (of Smoke) Live Fire Grilling Lounge and live music from The Orbans.
Our fabulous Toast of the Town Event Series spans from Wednesday the 18th through Sunday the 22nd and includes 11 unique events, hosted by star chefs, wine experts and thought leaders. Unlike most Savor Dallas events, the tickets for the Toast of the Town series are extremely limited.
Finally, the festival comes to a close with the Community Brunch on Sunday, March 22nd in Main Street Garden, presented by Downtown Dallas, Inc. The Brunch benefits and is curated by Cafe Momentum, with assistance from The Joule and Wild Salsa and live music from Larry g(EE).
There's something for everyone this year at Savor Dallas and we encourage you to experience as many events as possible. See you at Savor!
The mission of Savor Dallas is to curate and showcase the very best of DFW's dining experiences, educate and entertain wine, spirits and craft beer enthusiasts, and to highlight the exemplary cultural destinations in Dallas.
Savor Dallas will feature selections from DFW's premier restaurants and top chefs, stylish craft cocktails and beers and, of course, a variety of world-class wines.
We've invited the city's most celebrated chefs & mixologists, craft breweries from around the country and garnered the support of expert sommeliers to curate an incredible collections of tastes to delight your palate. Enjoy and be entertained throughout four days of excellence during Savor Dallas 2015.


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The underside of my right breast has been hurting for the past 24 hours or so. I'm hoping it's not a blocked duct. My question is, will there be a hard spot or lump if it's blocked? I don't feel any lump and after DD has nursed on that side, my breast is soft and "empty" feeling like normal. The other possibility is DD's newfound athleticism :) She has started kicking her legs pretty hard when she's sitting propped up against my knees with her legs on my stomach and she tagged me in the chest pretty good the other day. It might also just be a bruise.
Momma-ing the Muffin since October 2011!
Hi rainface! A blocked duct can be too deep to palpate as a lump. If I were you I'd go ahead and treat it like a blocked duct: Nurse that side first, nurse often, massage before and during nursing, warm showers w/breast massage, warm wet compresses, nurse upside down.. kellymom has great info on this. I'm just starting to get over a bout with mastitis; avoid at all costs!!
At home amongst the redwoods with my husband and my son, born 7/5/11, and #2 due in October 2015 Instant CNM, just add !
Thank you Katie, I'm going to go ahead and treat it like a blocked duct and be proactive with it. I do not want mastitis, for sure.
Momma-ing the Muffin since October 2011!
Hope you're feeling better soon.
At home amongst the redwoods with my husband and my son, born 7/5/11, and #2 due in October 2015 Instant CNM, just add !
I've had great luck with taking 4 doses of 1200mg Lecithin (sp?) to treat my plugged ducts. Good luck!
Mama Bear , Papa Bear and Baby Bear (8/11)
I'm feeling much better, I think I was able to head this off. I am going to pick up some lecithin though, so I have it on hand in case I need it. Thanks!
Momma-ing the Muffin since October 2011!
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Yup - seems that the big box stores want ALL the market - not just their share! Do you think if they actually put all the others out of business they'd still have such low prices?
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Yup - seems that the big box stores want ALL the market - not just their share! Do you think if they actually put all the others out of business they'd still have such low prices?
Some time ago I wandered into the Ritz in the mall near here and asked about some black and white chemicals. The kid said "we don't carry any of that stuff but our Riverside store has lots of darkroom stuff".
Riverside is about 25 miles (or somewhere between half an hour or 45 minutes as we reckon distance here in Socal) so I jumped in the car and hurried on down. Found a few bags of chems and picked up some to purchase.
I asked the manager about neg pages and film clips. They were out and would'nt be getting more because "film is dead, you really should switch to digital"
Good riddance is all I can say.
They research the best price point and then strong arm vendors to build to the price point. The world economy now means that if you can't get it for 9.99 from one company/country, another will be happy to oblige. The resulting product may be crap (as most are now), but they have yet to reach the point where the consumer revolts. As options disappear a revolt will not be feasible. When and if we want our widgets to last, the price disparity of the super giants buying power and the small vender willing to produce a good product will be too vast. If it isn't already.
The big boxes need to continue on this trajectory even if they become the only players. As they need growth (the share holders need to be fed), and to do this whilst real spending power drops means that products must also drop in price.
Stagnant wages, such as we've had for the last 10 years, are masked by the charade that we can buy more with our dollar.
Preaching to the choir here JD. The stagnant wages were also masked, particularly here and in the U.K., by easy credit and consequent massive individual debt growth.
A couple of other things that contributed to Chapter 11: One was the constant push to sell things to the customer. When a camera or other piece of hardware was purchased the clerk (I mean "sales associate") was pressured verbally and with bonuses to sell extended warranties with the camera. Most customers didn't want it, but were asked to sign a statement saying that the clerk did his/her job and did in fact offer the extended warranty to them. The clerk and manager would make a percentage of the sale. Lots of customers said, "Look, I don't want it!"
Customers were asked to join the film developing club. This club cost $15.00. The customer then got "free" double prints or a free roll of film. Most customers took their film somewhere else where they not only received really free double prints/film, but didn't have to join a club.
If a customer was paying by check, Ritz required a drivers license, no problem there, but they also required the expiration date from a credit card. This use to bother a lot of people. Some folks don't have credit cards and they were not allowed to write a check to Ritz Camera even with a valid license.
Managment often dropped the ball. Ads were not put in local newspapers, items not received in shipments, etc.
Like I said before, Ritz did have good qualites as well and many things have contributed to Chapter 11.
Blame the "B Schools". They perpetrated a belief that you do a deal and you have to make sure you leave nothing on the table. and maximize each and every deal as if it was the last time you'd see these people. I was, for many years, a foreign exchange trader. I was taught you always made sure a deal was fair because unless it was a good deal for the other party because you wanted them around for the next deal.
A dictatorial management created the need for the associates to have customers sign refusals of extended warranties. The commission that sales associates were up for was presumed the incentive. They made the sale or they didn't. The only reason that they instituted customer refusal statements was that the lack of such a sale resulted in disciplinary repercussions for the associate by store management and for store management by corporate management. In the end the customer was less important than the sale. That was not true in the past.
It's not just retail that went this way - seems to be the way of this "brave new world." Served us soooo well hasn't it?
To be honest, the "screw the customer into the ground" approach is more typical of self-made entrepreneurs. Most business schools I have heard of preach that
a) acquisition costs mean that sales to first-time customers are seldom particularly profitable, and repeat business is essential
b) a sale which leads to a complaint is almost always unprofitable, and the complaint should as far as possible be resolved quickly and from the customer's point of view generously in order to avoid wasting staff time and to salvage goodwill in hopes that the customer will return for a profitable transaction.


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|musical style that emerged in the 1960s; rock music inspired by or related to drug-induced experience
|acid rock , psychedelic rock
|taste experience when something acidic is taken into the mouth
|acidity , acidulousness
|preference that is only acquired after considerable experience
|acquired taste
|condensed but memorable saying embodying some important fact of experience that is taken as true by many people
|adage , byword , proverb , saw
|exciting experience or undertaking
|inability to experience pleasure
|happiness, inability to experience
|experience that appalls
|process whereby perceived qualities of an object are related to past experience
|sharp astringent taste; the taste experience when a substance causes the mouth to pucker
|astringence , astringency
|experience, familiar with by
|au fait , conversant
|person's social heritage: previous experience or training
|first experience in combat or ordeal
|baptism of fire
|humiliating experience
|bitter pill
|taste experience when quinine or coffee is taken into the mouth
|bitter , bitterness
|highly pleasurable or exciting experience
|blast , good time
|experience that is irritating or frustrating or disappointing
|disappointing experience
|job experience summary
|C.V. , curriculum vitae , resume
|summary of work experience
|C.V. , curriculum vitae , résumé , vita


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Designed by Paul Scarfe the "Aura" speakers are a discrete, yet stylish conceptual speaker that aims to fill a room with sound using resonating glass. The glass cone shape amplifies and projects the sound into the room, whilst a bass speaker below handles the low end of the audio. The cone is probably the first and best idea in sound delivery. Designer Paul Scarfe believes this to be true by adding the purity of glass to this equation and designing this speaker he calls "Aura." This project was modelled and rendered in 3DSMax and post processed in Photoshop, so for now is just a nice looking concept.- Via – Yankodesign
5 comments
So long as someone doesnt come along and put water & flowers in them.
Looks like my blender
So Lone, true – as long as nobody drunk decides to use them.. well. Just use them
[…] freshome Posts […]
[…] Vía: freshome.com […]
[…] O liquidificador da imagem acima não é um liquidificador, é uma caixa de som, desenhada para ser discreta e modernosa. O formato de cone distribui o som através do vidro, de maneira mais pura, segundo o designer Paul Scarfe. Link. […]
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Upon the suggestion of a mentor, I quit taking guys' numbers and would only put females' numbers in my phone.
His mentor, Imam Khomeini, saturated Iranian households with cassette tapes before his return from exile.
Bad publicity surrounding Hasan's mentor may rebound, to Saleh's embarrassment.
"wise advisor," 1750, from Greek Mentor, friend of Odysseus and adviser of Telemachus (but often actually Athene in disguise) in the "Odyssey," perhaps ultimately meaning "adviser," because the name appears to be an agent noun of mentos "intent, purpose, spirit, passion" from PIE *mon-eyo- (cf. Sanskrit man-tar- "one who thinks," Latin mon-i-tor "one who admonishes"), causative form of root *men- "to think" (see mind (n.)). The general use of the word probably is via later popular romances, in which Mentor played a larger part than he does in Homer.
1888, from mentor (n.). Related: Mentored; mentoring.
CAI language. "Computer Systems for Teaching Complex Concepts", Report 1742, BBN, Mar 1969.


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Press release from CNW Group
Student Transportation Inc. Announces Filing for NASDAQ
Thursday, July 14, 2011
Student Transportation Inc. Announces Filing for NASDAQ07:19 EDT Thursday, July 14, 2011 << Bringing Growth and Dividends to U.S. Investors >>WALL, N.J., July 14, 2011 /CNW/ -- Student Transportation Inc. (STI) (TSX: STB) announced that is has filed this week with both the United States Securities and Exchange Commission (SEC) and the NASDAQ-OMX in connection with the company's initial US listing of its common stock on the NASDAQ Global Select Market(SM). The company said it anticipates its common stock to begin trading on the NASDAQ Global Select Market(SM) conditional upon receiving the required approvals. The company's common stock and convertible debentures will continue to be listed on the Toronto Stock Exchange (TSX). The company has requested NASDAQ to use the trading symbol that it uses on the Toronto Stock Exchange, which is "STB.""This is an exciting time for our company, our over 7,000 employees and for me, especially." said Denis J Gallagher, founder, chairman and CEO. "We are looking forward to increasing our U.S. shareholder base. We currently have about 15 percent U.S. shareholders but they trade 'over the counter' under the symbol STUXF. This move will allow for several U.S. investment banks to become market makers in the stock, and publish 'bid and ask' quotes and should increase the liquidity of the trading market for our shares."The company said it has been advised by several leading investment firms including Raymond James, Stifel Nicholas, William Blair, Bank of Montreal (BMO) and Scotiabank to introduce the company to investors and to make a market in Student Transportation's shares. In Canada, the company also has relationships with BMO, Scotiabank, Raymond James, CIBC, National Bank Financial and Wellington West. Currently, four research analysts cover the company's stock and several U.S. banks have indicated a willingness to initiate coverage as well."I started this company in May of 1997 with a great group of people who know this business very well. We have grown nicely in a very disciplined approach over these past 14 years." Gallagher continued. "In December 2004 we listed on the TSX to access the public capital markets, but had to pass on the U.S. listing then due to our smaller size. We believe that we have quickly developed a loyal following of institutional and retail shareholders and a solid reputation for consistent growth with good results in an easy to understand business model. We have achieved a steady compounded annual growth rate of 20 percent a year of revenues and cash flows for the last 5 years, despite facing challenges over the years such as volatility in fuel prices and currency rates, wildfires in California, severe weather in the Mid West and New England states and tightening insurance markets. We put an attractive dividend program in place when we listed on the TSX in 2004 and have paid that dividend each and every month for 81 consecutive months. We believe that our dividend program has been a key part of our successful business model. We remained focused on the issues we face everyday and met the challenges."I have been asked many times, how can you grow and pay dividends like you do? I believe it is a commitment to the shareholders that they get to vote with their pocketbooks each time we come back to the market." Gallagher continued. "If they like what we do, they support the company; if they don't, they sit out. I think I get that more than most CEOs do. I am pleased to say we have been back to the market several times over the last six years with debt and equity offerings that have helped us continue our growth, which has benefited our shareholders as well. Since our IPO in 2004 and the access to the public markets we have tripled the size of our company."The company is hoping for its NASDAQ listing to be approved during the back to school season. Current U.S. shareholders will continue to hold the same common stock security; only the U.S. trading symbol will change to STB. The company intends to issue a press release with additional details upon receipt of all approvals as soon as it receives them.Gallagher added, "We are certain many U.S. investors will like our story and the over 8 percent yield based on our current trading price. We look forward to increasing our exposure once we are listed on the NASDAQ Stock Market®." << About Student Transportation >>Founded in 1997, Student Transportation Inc. (STI) is North America's third-largest provider of school bus transportation services, operating more than 7,000 vehicles. STI's family of local companies delivers safe, reliable and cost-effective transportation solutions to school districts throughout the U.S. and Canada. Services are delivered by drivers, dispatchers, maintenance technicians, terminal managers and others who are caring members of their local communities. For more information, please visit www.rideSTA.com. << Forward-Looking Statements >>This news release contains "forward-looking statements" within the meaning of applicable securities laws, which reflects the expectations of management regarding STI's results of operations, expense levels, cost of capital, financial leverage, seasonality, cash flows, performance, liquidity, borrowing availability, financial ratios, ability to execute the STI's growth strategy and cash distributions and the listing of the company's stock on NASDAQ. Forward-looking statements generally can be identified by the use of forward-looking terminology such as "may", "will", "expect", "intend", "track", "targeted", "estimate", "anticipate", "believe", "should", "plans" or "continue" or similar expressions suggesting future outcomes or events. These forward looking statements reflect STI's current expectations regarding anticipated future events, results, circumstances, performance or expectations, which are not historical facts. Forward looking statements involve significant risks and uncertainties, and should not be read as guarantees of future performance or results, and will not necessarily be accurate indications of whether or not or the times at which or by the performance or results will be achieved. A number of factors could cause our actual results to differ materially from the results discussed, expressed or implied in any forward-looking statement made by us or on our behalf, including, but not limited to the factors discussed under "Risk Factors" in our Annual Information Form and, in the case of the listing of the company's common stock, the failure to satisfy the listing conditions required to effect such listing. These forward looking statements are made as of the date of this news release and, except as required by applicable law, we undertake no obligation to publicly update or revise any forward-looking statement, whether as a result of new information, future events or otherwise. << >>For further information: Investors: Patrick J. Walker, Executive Vice President and Chief Financial Officer, or Keith P. Engelbert, Director of Investor Relations, both of Student Transportation Inc., +1-732-280-4200, or +1-732-280-4213 (FAX), email@example.com Web Site: http://www.ridesta.com


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Ranking of Fighters
Become Premium to Watch
Her Story is a bold and largely successful experiment in interactive crime fiction.
Rocksteady's gorgeous-looking third Arkham game refines its open-world format a bit and lets you drive a whole hell of a lot of Batmobile.
It's squid kids and ink blasting abound in Nintendo's exceptionally fun new online shooter.
Franchise »
Skilled exorcist who lived during the Heian period in Japan. During his life time, he served the Emperor and the Heian government. He was also the founder of the Tsuchimikado clan.
From a young age, he became well verse in Yin-Yang divination and astrology by Yin-Yang Masters: Kamo no Tadayuki and Kamo no Yasunori (a father-son team).
After his death, the Emperor built a shrine for Abe no Seimei which is located in modern Kyoto.
Abe no Seimei was also featured in several fictional works.
Greek Hero, son of Thetis and Peleus, hero of the Trojan War, was said to be invincible.
She is Rei's brother who was kidnapped from her as she was in preparations of getting married.
Akainu is one of the three Marine Admirals. His Devil fruit power allows him to turn into magma and use it in his attacks.
Allelujah is a protagonist from Mobile Suit Gundam 00. He is a super soldier that has developed a split personality. His Gundams (Gundam Kyrios, Arios and Harute) are transforming-types.
He is a self-proclaimed genius who knows about Hokuto Shinken.
Amuro Ray is the protagonist of the original "Mobile Suit Gundam" series and "Char's Counterattack" movie with a supporting role in "Zeta Gundam". The electronics geek stumbles upon the Gundam, a powerful prototype MS, during a Zeon invasion of his home colony.
Anavel Gato is one of the primary antagonists in Mobile Suit Gundam 0083: Stardust Memories. The "Nightmare of Solomon" is fiercely loyal to Zeon's ideals.
Aokiji is one of the three Marine Admirals. His Devil fruit powers allows to create, control and become ice.
Apolly appears in dynasty warriors gundam. He is a personal wingman to Char.
Arlong is the pirate captain of all the fishman crew, the Arlong Pirates, a former member of the Sun Pirates, and the older brother of Madame Shirley.
Asuka is a character from the Hokuto No Ken franchise.
Athrun is one of the protagonists of Mobile Suit Gundam SEED and its sequel SEED Destiny. He is Kira Yamato's childhood friend, but the Bloody Valentine War pits them against each other.
The elder half-sister of Japanese warlord Kenshin Uesugi. In Samurai Warriors 3, she serves as co-commander of the Uesugi forces along with her brother.
A priestess from feudal Japan who helps Takamaru on his journey to fight Murasame.
Ayane is a Kunoichi (female ninja) in the Dead or Alive series. Her sole mission is to assassinate her half-sister Kasumi for betraying her clan. She also appears in the modern Ninja Gaiden games.
Banagher Links is the protagonist of Mobile Suit Gundam Unicorn. During a hectic battle between the Earth Federation and Neo Zeon, he is given the powerful and mysterious Unicorn Gundam.
A new character in Dynasty Warriors 7 that is a member of the Shu faction with a bladed yo-yo style of weapon.
Bartholomew Kuma is a member of the shichibukai in the popular manga and anime series, One Piece.
Bart is a character in Hokuto No Ken that follows Kenshiro with his journey.
Beecha is a memeber of the Gundam Team from Mobile Suit Gundam ZZ. He pilots Quattro Bajeena's Hyaku Shiki.
A towering warrior monk who once stood guard over the Gojō Bridge in Kyoto. He most notably served under Minamoto no Yoshitsune, a renowned general of the Minamoto clan during the Heian era.
Blackbeard is the captain of the Blackbeard Pirates. He was formerly a member of the Whitebeard Pirates' second division led by Portgas D. Ace, up until he killed fourth division commander Thatch for the Yami Yami no Mi, and defected from the crew.
Blueno was the bartender of a bar in Water 7 before he was revealed to be an assassin of CP9.
Boa Hancock is one of the Seven Warlords of the Sea and also the only female in that group. She's also in love with Luffy.
The "eternal captain," Bright Noa is the most well known capatain of the Gundam franchise, and often heads the protagonist group in the various Super Robot Wars games. He commands the White Base, Argama, and Ra Cailum throughout the Gundam franchise.
Brook is the musician of the Straw Hat Crew in the One Piece games.
Buggy the Clown is the captain of the Buggy Pirates, and a former apprentice of the Roger Pirates. His Devil fruit power allows him to separate his body and control them.
A poet and composer of the late Han Dynasty that was rescued from the Xiongnu people by Cao Cao.
Cao Cao was a warlord and government official of China's late Han Dynasty. Later in life, he gained control of China's northern plains, which he ruled as Wei, one of three kingdoms of the fractured nation.
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