Darielle Gaines' Show-Prep Journal

**DarielleGaines** · 01-06-2012, 08:23 AM

Hey IronMagazine! I'm proud to announce I have just come on board with IronMag abs, Robert, and Aaron Singerman as female/co-spokesperson. I will be bringing you all some of my journal entries as well as some videos and progress photos for my prep to Jr USA's. I'm excited to share with you all what this bikini competitor does on a prep, as well as leading up to it. A little bit about myself: I began training when I was about 16 yrs old (Now, 25) during a difficult time in my life and training was able to mentally pull me into another state of mind. 4 years later, once realizing my passion was in fitness, I decide to become a certified personal trainer (NASM/NSCA). A few years after that, my desire to bring my training to the next level was so high that I literally would be asking anyone around me in the gym what else I could do to challenge myself. That's when I was introduced to the NPC, where I've fallen in love with competing and the lifestyle.

In 2009 I made the decision to compete, and loving the look of Figure, I aimed for a show in mid 2010 to compete in the division. 2 months out from the show, I realize I do not have the muscle fullness they look for in Figure and with a lot of hesitation, I switch to Bikini. I had the same preconceived views as most people did (and I'm sure still do) on bikini girls and that's what made me initially not want to compete in that category. But since the day I've made the switch, my training intensity has not gone down and I had just as many 'rough days' during prep. This is what has kept me going..aside from the fact that I know I've learned to have fun with it, each day is still a challenge, and that is what got me started in the first place. I still train heavy and prefer carbs and weight-lifting over cardio any day. Who knows, maybe I'll be journaling as a Figure competitor in the next couple years!

So since I've competed, my show history has been:

Panama City Southern USA/Shannon Dey Classic 5/10 - 3rd
Southern States 6/10
All South 11/10 - 4th
Lake City Gateway Classic 5/11 - 2nd
Panama City Southern USA 5/11 2nd
Jr. USA's 5/11 - 6th
Jr. National's 6/11 - 3rd
Team Universe 7/11 - 8th

I'm pumped to get back on stage this year..especially after coming down off of a Horrible rebound since Team U. I will be doing things during my prep very differently this year, starting with a change in my coach..my boyfriend Aaron "Jewbacca" Singerman will be coaching me to my Pro Card and I have full confidence in him ! My plan for 2012 is NPC Pittsburgh in May and Jr USA'S 2 weeks later, competing to become as IFBB Pro.

Show prep will be in full action in less than 1 month, on Feb. 1st! My current diet consists of whole, clean proteins..a few meals of carbs and fats like avocado, PB and mac oil in the remaining. I allow myself little cheats throughout the week, but try to keep it to only 2 days/week. I still attempt to prepare my meats in bulk and measure out my macros, BUT, since Aaron told me I'll be starting prep in a month, I've kiiiinda lightened up a bit lol I don't eat anything close to junk food but I'm going to give myself a mental break for the next month and even lighten the cardio. I lost a lot of muscle at the end of my last prep, so I've been lifting as heavy as possible to regain my strength and fill the muscles back up. My split is currently:

Day 1- Legs
Day 2- Chest, tricep & abs
Day 3- Back & biceps
Day 4- Off
Day 5- Legs & abs
Day 6- Shoulders
Day 7- Off
Up until a few weeks ago, I had only 1 leg day and Arms (tri's and bi's) had it's own day.
Cardio is 30-45 minutes 4-5 days/week on Stairmaster or Arc Trainer.

I feel good about the gains I've made in the gym this off-season and ready to see the difference in how I look this year...I'll track some of my workouts and when prep hits, I'm sure I'll be hitting this thread up to keep myself sane on the tough days! Thank you guys for taking the time to read this and keep up with my journal..I hope for some good convo and feedback from everyone

**Prince** · 01-06-2012, 11:14 AM

welcome!

**DarielleGaines** · 01-06-2012, 08:28 PM

Here's a latest video of my shoulder workout, taken last week...on my 4th set, a little struggle on the way up but gettin it done!

**DarielleGaines** · 01-06-2012, 08:30 PM

Video from me and Aaron's cruise to Mexico last month..just got it up on youtube..gym was wayyyy better than I expected!!

**DarielleGaines** · 01-06-2012, 08:34 PM

Picture from Team Universe 2011, my last show of the year...unfortunately did not earn my pro card, but will be back to the National stage this May with major improvements!

**DarielleGaines** · 01-06-2012, 08:35 PM

Originally Posted by Prince

welcome!

Thank you! Happy to be here

**IslandGirl** · 01-07-2012, 12:26 AM

Hi Darielle! Welcome IM! So glad to have you here and excited to see what 2012 brings you! I'll be following along on this journey to your pro card if you don't mind! Wishing you the best!

**DarielleGaines** · 01-07-2012, 02:00 PM

Originally Posted by IslandGirl

Hi Darielle! Welcome IM! So glad to have you here and excited to see what 2012 brings you! I'll be following along on this journey to your pro card if you don't mind! Wishing you the best!

Thanks girl! I appreciate the follow!!

**DarielleGaines** · 01-07-2012, 02:01 PM

Never got a chance to record any of my training yesterday, me and Aaron went to go eat dinner when I was done working out.
I haven't trained with someone in a little while now..last time was last year while i was competing, i had a steady training partner, my good friend who competes in figure. And last night i trained with Isabel Norton, (Layne Norton, Pro Nat. BB's wife). It was awesome having someone there to push me, especially because we were training legs and thats when I need the biggest push. If anyone gets a chance to get to Tampa and is able to workout at one of the Powerhouse's, I Highly suggest it! Me and Aaron have usually gone to the nicer one downtown where pro's like Erin Stern, Ben Pakulski, Steve Namat and many others train...but I was able to go to the "other" Powerhouse where it is so old school that when you walk in the door you literally begin sweating...its awesome! A bunch of other Pro's (quite a few Pro female BB) and powerlifters train at this one. Needless to say, its the perfect atmosphere for a workout!

It IS hard to find a lot of girls that will train on the same intensity level, no matter what type of training you do. There are maybe only a handful of girls that I've actually used as training partners..mostly because I love going heavy, so I want someone to push me and be about the same level also. My other girlfriends, I end up training them in the workout and thats not what I want when I'm working out!
So the leg workout was:

Squats (Wide, below parallel, almost ATF): 5 sets 8-12 reps (135lb for 8, not great, need to improve here)

Straight leg deadlifts: 3 sets 12 reps

superset with
Single Leg Press (deep): 3 sets 12 reps

Leg Extensions (toes out): 3 sets of 10

superset with
Low Sissy Squats: 3 sets of 12

Lying Hamstring Curls: 3 sets of 10

Stationary Lunges: 3 sets of 10

superset with
Plyo Split Squats: 10 each side

Calf Raises on Leg Press: 3 sets of 15-20

*Picture at the end of the workout...If you're wondering why Isabel is wearing an old school cassette player, it's actually a mini EKG machine (just some tests, nothing serious). She had 10 stickies hooked up to her monitoring her heart rhythms (Dr's orders) for the day and this girl is SO hardcore that she still trained legs with me with wires hooked up. Isabel is Awesome and so is Layne!

**D-Lats** · 01-07-2012, 02:07 PM

Great journal! Ill be following along

**DarielleGaines** · 01-08-2012, 10:43 AM

Originally Posted by D-Latsky

Great journal! Ill be following along

**DarielleGaines** · 01-08-2012, 10:44 AM

Late shoulder workout yesterday, better late than never!

Overhead DB Press:
20lb x 15
25lb x 12
30lb x 12
35lb x 10
35 x 10

Standing BB press (Olympic bar, 45lb):
15 reps x 3 sets
Superset w/

DB Lateral Raises (15lb):
10 reps x 3 sets

Rear Delt reverse Fly machine:
55lb x 15
70lb x 10
70lb x 10
superset w/

Life Fitness Shoulder Press (Palms in):
20lb x 20
20lb x 20
20lb x 20 (buuurning by the last one!)

ABS:
20 reps x 5 sets Crunches

Ate sushi for dinner, yumm!

**ParadiseCup** · 01-08-2012, 10:44 AM

Aloha and welcome to IML !! Looking forward to following along your journey this year

**swollen** · 01-08-2012, 10:50 AM

Welcome here! I'll be following along also...

**Curt James** · 01-08-2012, 12:05 PM

Welcome! Glad you're here!

**Pittsburgh63** · 01-08-2012, 12:18 PM

I'll be following as well.

**DarielleGaines** · 01-08-2012, 01:30 PM

Thank you guys for following! :-)

**DarielleGaines** · 01-09-2012, 04:53 AM

Check out my cooking video for IronMagLabs... If you're looking for a healthy meal on-the-go or an afternoon snack, this is the perfect recipe for you!

**DarielleGaines** · 01-09-2012, 09:14 PM

Woke up today feeling less energy than normal, not sure if it was a case of the Mondays or what, but I needed to snap myself out of it! Once I was done with my morning clients, I decided cardio might be a cure for how I was feeling. So i hopped on the Stairmill and did 30 minutes, varying levels between 5-12. I do Not do well doing steady state, same intensity cardio, regardless if its high or low, I GOTTA switch it up. Thankfully, thats the best way to burn fat so I lucked out there

Sometimes I'll even have to switch machines half way through because my (self-diagnosed) ADD kicks in! Well, it DID make me feel somewhat better. I decided to get some rest between clients (didn't sleep too well last night) before hitting the gym to train. So I must say, the combination of cardio and a little rest, did it for me, because I came back to the gym tonight for a great leg workout. The workout itself didn't seem to include as many exercises as normal, but my legs were shaaaaking by the middle. I gotta give credit to PJ Braun (aka BraunFitness) for lending me this leg workout, and I always feel worn out by the 2nd exercise! high reps, lower weight, ~30-45 sec rests.

Sumo Squats (deep) with Barbell (posting video):

65lb x 20
70lb x 20
70lb x 20
70lb x 20
70lb x 20 (heels elevated on platform)

Single Leg Curl (Hammer Strength):

25lb (each leg) x 15
35lb x 15
35lb x 15

Straight Leg Romanian Deadlift:

80lb x 12
90lb x 12
90lb x 12

Adductor Machine:

110 x 15
120 x 15
120 x 15
120 x 15

Abductor Machine:

130 x 15
145 x 15
145 x 15
145 x 15

Calf Machine (1 leg at a time):

[[No rest during these sets, switched back and forth]]
40 x 15
40 x 12
40 x 10
40 x 8

110lb x 10
110lb x 8

**D-Lats** · 01-09-2012, 09:22 PM

Im old school and squat toes forward and feet shoulder width or a little closer togsther. What is the advantage you get from the style you use?

**DarielleGaines** · 01-09-2012, 10:20 PM

Originally Posted by D-Latsky

Im old school and squat toes forward and feet shoulder width or a little closer togsther. What is the advantage you get from the style you use?

When Im wide, with my toes out, Im hitting my glutes and inner thighs a lot more! Squeezing my glutes at the push-off, all the way through to the top, gets my butt more than squating any other way! I used to do it more old school, straight toes, etc. until I began placing my feet differently and could definitly feel a difference during the set AND the next day

**DarielleGaines** · 01-11-2012, 10:13 PM

Just finished (over)packing my suitcase full of winter clothes to head up to colllld New York for Dave Palumbo's S.M.A.R.T training seminar with Aaron. We leave in the morning and I'm really looking forward to the 2 days learning from Dave and Chris (Aceto)! Being a Personal Trainer, keeping up with the latest findings on the best way to train and diet is extremely important for my career..and lets face it, not everyone remembers EVERYthing theyve learning so refreshers also help big time!

This week, I've worked cardio back in 2 times already..both for only 30 minutes. I actually feel really good about how things are going, because I'm Not really trying to worry too much about how I eat, making it a point to mentally relax, and not doing much cardio..all while maintaining at a weight of 130lb. Definitly not my ideal weight as of right now, I would have liked going into my prep around 125, but this is where i started last year so I'm not too worried. The fact that I'm maintaining is significant because for MONTHS after my last show, I would put on 4lb in one day if I so much as SMELLED a cookie..so this is a good sign my metabolism is back up n running

Yesterday for my chest/tricep workout:

Barbell Incline:

45lb x 15
65lb x 12
65lb x 12
75lb x 10

DB Frenchpress (tri's):

25lb x 15
25lb x 15
25lb x 15
[[each supersetted with]]

DB Incline Press (palms facing in):

25lb x 10 >>dropset 15lb x 10
25lb x 10 >>dropset 15lb x 10
25lb x 10 >>dropset 15lb x 10

High Cable Crossovers

15lb (each side) x 15
17.5lb x 12
20lb x 10

LifeFitness machine Chest press:

*forgot the weight i used

*
15 reps x 3 sets

Tricep Bar Pressdown:

25lb x 15
30lb x 12
30lb x 12

Skullcrushers:

30lb x 15
30lb x 15
30lb x 15

Did 30 minutes cardio today on Arc Trainer (FAVORITE machine)..hope everyone had a happy HUMPDAY!

**Pittsburgh63** · 01-11-2012, 10:16 PM

I'm diggin this log... really nice work. You should be hitting your goals in no time. Keep it up.

**DarielleGaines** · 01-12-2012, 08:47 PM

Originally Posted by Pittsburgh63

I'm diggin this log... really nice work. You should be hitting your goals in no time. Keep it up.

Thank you ? Workin hard to get there!!

Support IronMagLabs.com!

**DarielleGaines** · 01-12-2012, 08:49 PM

http://www.rxmuscle.com/rxgirl/athle...tml?hitcount=0

Honored to be a featured "Spotlight" on RxMuscle..check out my article guys ?

Support IronMagLabs.com!

**Illkid** · 01-12-2012, 09:03 PM

Nice article and picks!

**davegmb** · 01-12-2012, 09:56 PM

Good little read and pictures

**DarielleGaines** · 01-13-2012, 02:32 PM

Thanks ;-)

Didn't mean for that "?" before..."I'm ron burgundy???". ?

Support IronMagLabs.com!

**Illkid** · 01-13-2012, 05:56 PM

Ya that white fishnet over pink very cute!

**DarielleGaines** · 02-05-2012, 04:41 PM

Well, the quote I live by is "We make plans, and God laughs"..and boy has he been cracking up lately! I have been M.I.A on the forums for the past couple weeks because of my rollercoaster emotions with what my future holds.
I am proud to announce that me and Aaron (Singerman) will be expecting a little bundle of joy in September. Yep, I'm preggers! Nothing can describe the emotion that has been running through me the past 2 weeks and the joy it has also brought me! We had the first doctors appontment yesterday and was able to hear the heartbeat, at 8 1/2 weeks...absolutely amazing. Although plans have changed, that will not not stop me from working out...SO, i hope you all follow along as this pregnant chick trains!

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