Archive for the ‘Miss NH USA 2010’ Category

Miss NH USA 2010 Training

By Nicole Houde on Jan 14th, 2010 in Miss NH USA 2010 | Permalink | 1 comment

Hi, My name is Nicole Houde and I am the current Miss NH USA 2010! I started working out in high school and have kept up with it fairly well throughout the years but not quite as much as I wanted to and should have. One day I realized I wanted to be in even better shape, healthier, and feel better about myself. I tried to motivate myself to do this but as we all know, this isn’t easy! So I decided to try out for Miss NH USA to help myself accomplish my goals physically and just to better myself overall. I worked out on my own about 4 days a week for about 3 months prior to the competition and ate pretty healthy for most of that time. Well all the hard work paid off because I was lucky enough to win at my first pageant ever! Now I have to work even harder towards the Miss USA competition, which is May 16th, 2010.

My current training routine is 4x a week with 3 rest days although I plan to start training 5x a week fairly soon. My focus and goals as of right now are to bring out the muscle in my arms, legs and abs a little more. My workout right now looks something like this:

  • Chest/Tri (heavy)
  • Back/Bi (heavy)
  • Legs (heavy)
  • Shoulders/Traps/Nubrets/Tabatas (arms/legs: light high volume)

-Alternating calves/abs every day-

I will also start doing more cardio within the next 2 weeks.

As far as my diet goes it is pretty much clean all week with a cheat meal usually on the weekend. Lots of protein, healthy fats, and carbs.

It’s really not all that hard once you just get focused, start doing it, and be a little strict with yourself. It certainly all is worth it once you start seeing great results! Good luck! :)

April 18 2010

By Nicole Houde on Apr 19th, 2010 in Miss NH USA 2010, Training Logs | Permalink | Leave a comment

Chest/Tabatas/Cardio

Chest:

Hammer Strength Incline

  • 28×6
  • 58×6
  • 68x6x2

Hammer Strength Wide Chest

  • 92×6
  • 102x6x2
  • 112×6

Machine Flyes

  • 60×6
  • 80×6
  • 95×6
  • 90x6x2

Dips

  • 50lbsAssistedx6
  • 30lbsAx6x2
  • 30lbsAx8

Tabatas (Tris):

  1. Rope Pushdowns w/ Handle

Cardio:

Barbell Complexes

  • 3 sets

Bike

  • 27:30 – 4.58 miles

April 17 2010

By Nicole Houde on Apr 19th, 2010 in Miss NH USA 2010, Training Logs | Permalink | Leave a comment

Cardio/Calves/Random

Cardio:

Treadmill

  • 13:45 – 1.4 miles

Bike

  • 20:00 – 4.1 miles

Calves:

Seated Calf Raise

  • 4 sets

Random:

Trap Bar Deadlifts

  • 95x6x2
  • 115×8

April 16 2010

By Nicole Houde on Apr 19th, 2010 in Miss NH USA 2010, Training Logs | Permalink | Leave a comment

Back/Tabatas/Abs/Cardio

Back:

Pull ups

  • 52lbsAssistedx10
  • 40lbsAx10
  • 40lbsAx7
  • 46lbsAx10

Seated Rows

  • 30×15
  • 50×15
  • 60×15

Rear Delt Rows

  • 40×15
  • 60×15
  • 65×15

Front Pulldowns w/ Handle

  • 40×15
  • 60x15x2

Hyperextensions

  • BWx15
  • 10x15x3

Tabatas (Bis):

  1. Cable Curls
  2. Dumbbell Hammer Curls

Abs:

  • 10:00

Cardio:

Treadmill Incline

  • 45:00 – 2.8 miles

April 15 2010

By Nicole Houde on Apr 19th, 2010 in Miss NH USA 2010, Training Logs | Permalink | Leave a comment

Cardio:

  • Run Outside

April 14 2010

By Nicole Houde on Apr 19th, 2010 in Miss NH USA 2010, Training Logs | Permalink | Leave a comment

Legs/Abs/Cardio

Legs:

Lying Leg Curls

  • 35×15
  • 40x15x2
  • 50×15

Leg Extensions

  • 35×15
  • 65x15x3

Super Leg Press

  • 100×15
  • 160×15
  • 180×15
  • 170×15

Single Leg Hyperextensions

  • BWx10
  • 10x10x2

Abs:

  • 15:00

Cardio:

Cybex

  • 20:00

April 13 2010

By Nicole Houde on Apr 19th, 2010 in Miss NH USA 2010, Training Logs | Permalink | Leave a comment

Tri/Bi/Calves/Cardio

Tris:

Closegrip Bench

  • 45×8
  • 65x8x2
  • 75×8

Rope Pushdowns w/ Handle

  • 36×8
  • 46×7
  • 40x8x2
  • 43×8

Tri Pushdown Machine

  • 55×8
  • 95×8
  • 100×8
  • 110×8

Bis:

Barbell Curls

  • 30×8
  • 40x8x3

Hammer Strength Machine Curls

  • 29×8
  • 34×8
  • 39x8x2

Dumbbell Hammer Curls

  • 15×8
  • 20×8
  • 20×6
  • 20×7

Calves:

Hammer Strength Horizontal Calf Machine

  • 6 sets

Seated Calf Raise

  • 3 sets

Cardio:

Kickboxing

  • 40:00

Bike

  • 21:00 – 2.02 miles

April 12 2010

By Nicole Houde on Apr 19th, 2010 in Miss NH USA 2010, Training Logs | Permalink | Leave a comment

Shoulders/Abs/Calves

Shoulders:

Lat Raise Machine

  • 20x12x2
  • 15×10

Shoulder Press Machine

  • 15×12
  • 20x12x2

Upright Rows to Chin to Chest

  • 20×10 – 20×10
  • 30x10x2 – 30x10x2

Dumbbell Bent Over Lat Raises

  • 5×12
  • 7.5x12x2

Abs:

  • 15:00

Cardio:

Elliptical

  • 10:00

Bike

  • 6.87 miles

April 09 2010

By Nicole Houde on Apr 19th, 2010 in Miss NH USA 2010, Training Logs | Permalink | Leave a comment

Back/Tabatas/Calves/Cardio

Back:

Rear Delt Rows

  • 60×8
  • 80x8x3

Pull ups

  • 48lbsAssistedx8
  • 52lbsAx8x4

Seated Rows

  • 50×8
  • 80×8
  • 70x8x2

Back Extensions

  • 50×8
  • 70×8
  • 80x8x2

Tabatas (Bis):

  • Dumbbell Hammer Curls
  • Cable Curls

Calves:

1-Legged Rotary

  • 5 sets

Seated Calf Raises

  • 4 sets

Cardio:

Stairs

  • 20:00 – speed intervals

Treadmill

  • 9:45 – 1 mile

April 08 2010

By Nicole Houde on Apr 19th, 2010 in Miss NH USA 2010, Training Logs | Permalink | Leave a comment

Chest/Tabatas/Abs/Cardio

Chest:

Hammer Strength Incline

  • 38×12
  • 58x12x2

Hammer Strength Wide Chest

  • 92x12x3

Hammer Strength Flat Bench

  • 38×12
  • 28x12x2

Machine Flyes

  • 50×12
  • 65x12x3

DB Pullovers

  • 20×12
  • 25x12x2

Tabatas (Tris):

  1. Rope Pushdowns w/ Handle
  2. Cable OH Tri Extension

Abs:

  • 12:00

Cardio:

Bike

  • 23:00 – 4.25 miles