Denise Nicole in Cinderella Shoes (aka SeaSiren)

[SeaSiren]

Last comp was end of June took a FULL two weeks off, something I have not done since beginning of training about a year and a half ago. It was quite trying some days, as I really wanted to get back to it..... but hoping the full rest period has done it's job. I stayed active as I finished my move from Maryland to Michigan, so def was not sitting on my bottom! lol

Of course now that I am ready I have a head cold I can not shake. I'm not really sure if it's a summer cold or possibly allergies while adjusting to a new area? Anyway, thus the first week back has to be light as getting my breath back has been a bit trying... but way to stubborn to take off anymore time!

Mon:
Upper Abs: 3 sets
Lower Abs: 3 sets
Obliques: 3 sets both sides
Shoulder press 12-10-8-8-6-4
PU's 12-10-8-8-6-4
Side Lats 30reps x 3sets

Tues:
Wide Lat PD 12-10-8-8-6-4
Seated Rows 12-10-8-8-6-4
Side Delts wm - 30 each side
Seated Bicep Curls 12-10-8-8-6-4
Reverse Curls wm - 30

Hopefully will shake this cold next week and get some better numbers (thus really didn't bother with them this week as I can't go "all out").

No cardio at this time.... I'll incorporate that closer to comp. Taking some time off, back to comp Sept or Oct depending on how I feel or my schedule at that time.

Need to get some research/studying in. Beautiful day so off to the pool for a few hours

[HoosierHardGain]

Hey Denise...awefully glad to see you back around. Hope everything has settle down!

[SeaSiren]

Originally Posted by HoosierHardGain

Hey Denise...awefully glad to see you back around. Hope everything has settle down!

Thanks! Glad to finally have the time to journal again


Wed: Rest & Recovery Day

Thurs:
Machine Fly: 12-10-8-6-6-4
Machine Press: 12-10-8-6-6-4
Incline Bench: 12-8-6-6-4 ..... majorly had to back off this one. I generally do not work chest, so a tough area anyway. Then my back was screaming. Time for roter cuff exercises as I am not able to push as much as I can without risking injury (did that one before, recover was horribly long).

Tricep Push Downs 12-10-8-6-6-4
Tricep Press 12-10-8-6-6-4

My chest and triceps are paying for it today.... nice feeling really!

Friday:
Hack Squat 12-10-8-6-6-4 - new gym. Not happy with their machine. I seem to be just barely too small for it. I have to rock to the balls of my feet to reset it and lock it, as I am not quite tall enough.... it also pushes on the outside of my shoulders.... seems to be wider then the one I am used to working with. Was OK since still taking it light this week. But prob will not use it again in the future as there is no way I can push myself on it without injury or getting stuck.

Lying Leg Curls 12-10-8-6-6-4
Standing Calf Raises 12-10-8-6-6-4
Abductors Outer 12-10-8-6-6-4
Abductors Inner 12-10-8-6-6-4

"Eyeballing" my food intake.... since I've gotten used to how much protein etc is in the food I consume. Since I am taken a bit of time off, I am consuming around 1600 on lifting days. Protein around 140, eating 5 approx every 3 hours. Hav a new love .... green tea and fresh squeezed lemonade.... can't seem to get enough!

No workout scheduled for this weekend. Hoping to get some riding time in (motorcycle) & beach it a bit. Have more paperwork to do, so off to the poolside to enjoy the day!

Pic (from cell phone) from Mom's Stable when I visited Maryland where she cares for retired race horses. Apparently my boyfriend was floored to see me do actual outdoor manual labor as I was unloading the hay truck after our 13 hour drive in (was a wee bit hot too, upper 90's), ....yep kicked off the heels climbed up and started throwing bails into through the door, lol

[HoosierHardGain]

Hey Denise, some nice workouts!

I am sure tossing around the bails of hey was a pretty good workout, also. Are you looking more to bulk, cut, or maintain right now?

[SeaSiren]

Originally Posted by HoosierHardGain

Hey Denise, some nice workouts!

I am sure tossing around the bails of hey was a pretty good workout, also. Are you looking more to bulk, cut, or maintain right now?

Thanks Looking to put on some muscle right now. Very hard for me since I model for a living. Can not really bulk and may have to cut according to my work schedule. Right now I'm at 119, which seems to be a good holding weight.



Mon:
Shoulder press 12-10-8-8-6-4
PU's 12-10-8-8-6-4
Side Lats 30reps x 3sets
weighted Ab machine - 4 sets of 30

Tues: Rest & Recovery Day (normally on Wed, but Tues was impossible to get to the gym, so took it as my rest day).

Wed:
Wide Lat PD 12-10-8-8-6-4
Seated Rows 12-10-8-8-6-4
Side Delts wm - 30 each side
Standing Barbell Bicep Curls 12-10-8-8-6-4
Cubans (for rotor cuff) wm - 30

Thurs:
Machine Fly: 12-10-8-6-6-4
Machine Press: 12-10-8-6-6-4
Incline Bench: 12-8-6-6-4
Tricep Push Downs 12-10-8-6-6-4
Tricep Press 12-10-8-6-6-4

Friday:
Leg Press 12-10-8-6-6-4
Seated Leg Curls 12-10-8-6-6-4
Seated Calf Raises 12-10-8-6-6-4
Abductors Outer 12-10-8-6-6-4
Abductors Inner 12-10-8-6-6-4
* wanted to do cable cross overs here, but there was no ankle cuff in sight! One of the largest gyms I have ever been in, and no cuff... so went to desk and they searched and searched to no avail. They said they would order me one though... older school training. I like the standing crossovers better due to the range of motion. I get a much better burn and like to change it up just a tad from week to week on a 3 week rotation. Hits just a little diff.

Ex flying into town tomorrow with his new girlfriend to pick up my jeep (lost it in divorce) and see the girls. I hope it all goes well for the girls sake!

Off to go work by the poolside and then back to the new house for some cleaning and dry walling. The person who was there had a ton of cats. I could barely hold my head up that eve and the following day from all the dander that must have been stirred up while cleaning. My allergies are tearing me up! Hate taking the allergy meds since they knock me right out, which kinda defeats the purpose of taking them to go actually do work in the house, lol Getting a shampooer in there, but I imagine everything will have to be ripped up. Guess whats under the carpet? Cherry wood floors, which are under a sub floor with horrid carpet or linoleum on top....... I might ask, who the freak does that???? That is insane to hide that floor! :shock:

Met two more neighbors, they are all so sweet! Everyone is offering assistance, they are so happy to see someone in the house who is going to take care of it and the yard. Landscaper is coming in to haul away the dead trees and pull up this horrible little wire rolled rusted fence, cut down weeds and plant some native bushes. two apple trees and a pear tree, what kind I don't know, I know virtually nothing about plants except that I'm apparently really good at killing them ops:

Next week will be even more fun! Ripping out the cabinets upstairs (which will be a bar & gaming room) and installing them in the kitchen downstairs. The one's down stairs are shot... very old, cracked and dark colored anyway. I like the really light cabinets, especially if I can get the cherry floor refinished.

Tried turning the jacuzzi over into the hole on the deck (it's upside down), just to get it out of the way. No luck, that sucker is heavy as all get out. I didn't even budge it. It may as well have been a building. So may have to bother some of the neighbors there.....of course afraid of what might be under it now, lol

[SeaSiren]

Still Here! Been very very very busy! But now have time get back to posting on my 'puter training logs

Got a nice call yesterday from California. I'll be in the December Issue of Easy Rider Magazine (a motorcycle mag) for the Fox Hunt Section.

Still don't have my tower up!!!! So kinda working around that.
New routine, my goal is to lift heavy as possible after wu and still get 6-12 reps. Once I hit 12, I bump the weight. The Aim during each session is to push out at least one more rep than the previous.

Tuesday (forgot my log, so will be able to post weight next session):
Deadlift wu - 10 to failure
BB upright row wu -8 to failure
T-Bar wu - 8 to failure
BB Bent Over Row wu -6 to failure
BB Curls wu 6 to failure
DB Shrugs wu -10 to failure
DB flys wu -8 to failure
DB Curls 10 to failure

Session went OK, once my tower is up, I want to add in a few other things. I now know which one's I want to add weight to as well.

Wed: so very, very sore!!!!!! wow! Not a bad thing mind you
20 min cardio

Thurs: still sore, but easing off
REST DAY (well still unpacking actually!)

[SeaSiren]

Cardio this morning 20 min. , lost my MP3 .... it's around in one of these boxes, um somewhere!

Tanning this afternoon and then another weight session later..... this time I'll remember my log book. Still sore, lol

Food intake is good feel really, really full all the time. The higher fat plan is VERY filling!

Gotta a ton of work to do again and finish up cleaning the condo so I can turn the keys in.... one less thing! Have spent way to much time looking for a lost image I was going to use for my e-letter. Now I'll have to find another one or have my daughter take one similar for me. It was a message I was trying to portray to my client base. I'll keep trying to remember where it is, but may put her on my vision for the weekend. She has gotten heavy into photography and journalism

The mag gave me a check list, lol

If I get pregnant, sick, fat, scarred, etc.... I'm out. So far so good!

[HoosierHardGain]

So good to have you back around, Sea lady!

Good luck with the shoot...I know you'll nail it!

[SeaSiren]

Originally Posted by HoosierHardGain

So good to have you back around, Sea lady!

Good luck with the shoot...I know you'll nail it!

Thank you!


Monday:
Dumbbell Incline Bench Press wu 12 @ 12 set -6 @ 20
Dumbbell Fly wu 12 @ 12 set 6 @ 20
Incline Bench Press wu 12 @ 30 set 10 @ 50
Dumbbell Seated Shoulder Press wu 12@ 12 set 8 @ 20
Military Shoulder Press wu 12 @ 30 set 8 @ 50

Felt good, actually too easy, so really need to take it up a notch next round. But now I have a base line via my log to go from.

Tuesday: 20 min cardio

Finally have my meal plan totally planned out via what is working thus far ... so kinda excited to have a "no thought" eating plan for the week

Today:
20 min cardio AM
Weight Training later this afternoon

Still up in the air on the comp, they take late registration the morning of. As of right this second, my BF% is not rapidly dropping and because of health issues I refuse to do the normal extreme calorie restrictions anymore. So I will bump the cardio a bit and either I will or won't come in on or near target. If not, I'm not too concerned, then I'll catch the next one.

[HoosierHardGain]

Originally Posted by SeaSiren

Thank you!


Monday:
Dumbbell Incline Bench Press wu 12 @ 12 set -6 @ 20
Dumbbell Fly wu 12 @ 12 set 6 @ 20
Incline Bench Press wu 12 @ 30 set 10 @ 50
Dumbbell Seated Shoulder Press wu 12@ 12 set 8 @ 20
Military Shoulder Press wu 12 @ 30 set 8 @ 50

Felt good, actually too easy, so really need to take it up a notch next round. But now I have a base line via my log to go from.

Tuesday: 20 min cardio

Finally have my meal plan totally planned out via what is working thus far ... so kinda excited to have a "no thought" eating plan for the week

Today:
20 min cardio AM
Weight Training later this afternoon

Still up in the air on the comp, they take late registration the morning of. As of right this second, my BF% is not rapidly dropping and because of health issues I refuse to do the normal extreme calorie restrictions anymore. So I will bump the cardio a bit and either I will or won't come in on or near target. If not, I'm not too concerned, then I'll catch the next one.

Good job getting the nutrition plan down. I really believe it's the hardest darn thing to figure out!

[SeaSiren]

Originally Posted by HoosierHardGain

Good job getting the nutrition plan down. I really believe it's the hardest darn thing to figure out!

Most def. A series of trial and error per your own body!



Yesterday after the two cardio sessions, weight training:

Cleans ..... try not to laugh here. I have seen it done, but never actually have done them myself. With the use of some good mirrors and a REALLY detailed explanation, I mostly focused on form:
wu 12 @ 30 6 @ 50

Close Grip Barbell Bench wu 12 @ 30 9 @ 50 (hitting the upper range of my reps, so will prob bump weight next round)

Dumbbell Tri Ext 12 @ 12 , 12 @ 12 (hit the upper end, so def will boost weight)

Bench Dips wm @ 30

Feel good today Due for another 3 sessions today. Weighed in at 124 this morning, oh my! What's funny is I really don't look heavy (my norm weight is generally around 119 and 112 for comp), and my clothes still fit. So we shall see how this plays out. Again, I feel great, so staying the path and refusing the calorie drop.

Aside from the Dec magazine coming up, was just asked to do a shoot to be a tarot card.... wow... I must say I never envisioned doing a shoot to be a tarot card. Wondering which one they want me to be? Prob one of the bad one's rofl

[HoosierHardGain]

Originally Posted by SeaSiren

Feel good today Due for another 3 sessions today. Weighed in at 124 this morning, oh my! What's funny is I really don't look heavy (my norm weight is generally around 119 and 112 for comp), and my clothes still fit. So we shall see how this plays out. Again, I feel great, so staying the path and refusing the calorie drop.

Aside from the Dec magazine coming up, was just asked to do a shoot to be a tarot card.... wow... I must say I never envisioned doing a shoot to be a tarot card. Wondering which one they want me to be? Prob one of the bad one's rofl

Could be just an anomoulus reading too, Nicole. Could be Saturday you weigh yourself and you're back down again.

LOL, a tarot card! That should be fun!

[SeaSiren]

Originally Posted by HoosierHardGain

Could be just an anomoulus reading too, Nicole. Could be Saturday you weigh yourself and you're back down again.

True ..... I'm actually not that worried about it. I'm pretty solid. Was just surprised since I haven't been on a scale in a few months! lol



Diet is totally rocking! I feel so good on this, much better than I have in a very long time.

AM cardio 20 min.

PM weight training, today is leg day, so no afternoon cardio today.

LIFE STUFF BELOW (how does this play into training? Everything affects it in one way or another.) :

Everything is beginning to fall into place and I am finally beginning to settle. I really thing the new diet plan has not only helped my body, but my mind as well. Focusing has never been easier. And I don't sweat the small stuff anymore..... how cool is that?


WARNING another Mommy brag time ahead:
My children continue to amaze me and I have always pushed them to be themselves and pursue their dreams. My son is beginning to book back to back gigs with his grind core band, Dinosaurs Were In The Bible, (OK Mom, still doesn't get it.... but I'm totally behind him!) so much so, he may not be able to fly in to come visit as soon as I would like It seems after their initial appearance, they are being asked to do more and more. I am so very proud of him!
A couple of the Concert Posters (not for the easily offended):


My daughter (future photo journalist), is growing up so fast. The fact that she grasps so much is being captured in the photography I have had the privilege of enjoying. Both such gifted individuals .... I swear I don't know where they got it!

This was on my daughters site:

R E M E M B E R W H E N ; friends would never lie to you; getting high, meant on the swings; mom was your hero; &; dad was the only guy in your life; the only thing you got from boys, were cooties; the most painful thing in the world was scrapping your knee; race issues were about who could run faster; war was only a card game; wearing protection, meant your helmet; bitch meant a female dog; the only mistakes we made, were erasable; saying goodbye meant only until tomorrow; the only thing that could be broken, were toys; the girl that wore a skirt was called cute, not a slut; the only drug we knew of was cough medicine; your worst enemies were teachers &; siblings; the only thing you drank was juice; a "fun" day, was playing tag; &; most of all; remember when all we dreamed about, was growing up.

[claycat]

That was very sweet and sad at the same time.

[SeaSiren]

Originally Posted by claycat

That was very sweet and sad at the same time.

I know! How quickly we all wanted grow up, huh?


AM cardio is over, off to salon.

Almost forgot! It's International Hug a Vegetarian Day, So, I'm giving out free hugs!

[HoosierHardGain]

In for a Denise hug!!

Have a great weekend hun!

[HoosierHardGain]

Hey Ms. Vegan...where ya at?

[SeaSiren]

Originally Posted by HoosierHardGain

Hey Ms. Vegan...where ya at?

lol .... got overwhelmed as per usual! Did a comp over the weekend. Had option of doing another Sat, but have decided to take a break from comps til spring Brief rest period and back to the grind!

Mon REST

Tues 20 min cardio

Wed 20 min cardio
Bench Press
Incline Bench
Dumbbell Flyes
Upright Rows
Seated Dumbbell Press
Lateral Raises
Skull Crushers
Bench Dips

Today:

Early AM: 20 min cardio

Late Morning:
Bent Over Rows 12 @ 40 10 @ 90 8 @ 90 6 @ 90 - would have been easier if my rack was up! Was not entirely thrilled working from the floor

Hammer Curls 12 @ 15 10 @ 15 8 @ 20 6 @ 20 easier then I thought so bumping the weight next round

Ab Pull Ins w/Dumbbell 12 @ 8 10 @ 8 8 @ 12 6 @ 12 First timer on this one, so positioning the dumbbell was a little tricky, so I kept the weight down. Was getting it by the end, so will bump this one as well

Dumbbell Bench Pull Overs 12 @ 20 10 @ 25 8 @ 30 6 @ 35 was a bit surprised on this one. I normally only due widow maker sets, so didn't realize I could have pulled more weight. Def bumping weight next round, possible quite a bit more

Barbell Curls 12 @ 40 10 @ 40 8 @ 40 6 @ 40 hmmmm... beginning to see a pattern here Def a weak body part here!

Dumbbell Side Bends 12 @ 20 10 @ 25 8 @ 30 6 @ 35 First timer on this one too. Also surprised, I could of pulled more weight off, but may need to strap in .... darn arthritis was kicking in and I suspect will get worse as temp drops

Shrugs 12 @ 30 10 @ 35 8 @ 35 6 @ 35 Also not a norm one generally was afraid to bump since I could really feel this one. If recovery is smooth, will do so next time

Weighted crunches - 25 lb plate 12 reps 10 reps 8 reps 6 reps no issue here, prob gonna switch to a higher rep deal here. I'm short torso-ed so a 25lb plate pretty much covers me as it is, I will not be able to really handle a larger plate on this one.

stretching

On meal 3 .... and feeling really really full! lol Most likely since I am back in training mode and really pushing the water intake.

Moving Leg Day back to Friday (tomorrow) since my weekend is booked solid. So weekend "recovery" .... although not sure on the recovery part since I will be going going going all weekend long!

[HoosierHardGain]

Wow, those are some really hard workout, Denise!

Smart move on the resting...you've certainly earned it!

[SeaSiren]

Thanks Hoos!

OMG I am soooooo sore today!

Don't see a way to edit my thread title???? So will start another one on Monday.


Today Leg Day

Still no rack, so def need to get that up ASAP ESPECIALLY before next leg day. With no spotter, it is simply impossible to squat with adequate weight.... I can't get the bar in position without assistance from the rack or someone.

That being said:
Squats (too embarrassed to say how much ... see above) but 12reps -10 reps-8 reps -6 reps

Calf machine not put back together yet either (makes another note)

So Standing calf raised with the barbell 12-10-8-6

Straight Leg Dead lifts 12 @ 40 10 @ 40 8 @ 90 6 @ 90

Leg Extensions 12 @ 25 10 @ 50 8 @ 75 6 @ 100

Dumbbell Lounges .... haven't done these in forever... hated it ever step (hehe) So will def keep them in routine 12-10-8-6 each side with a pair of 15s

Another round of Standing Calf Raises with the pair of 15s 12-10-8-6

stretching

Legs are exhausted. Next week RACK MUST BE UP!!!!!!


Looks like a long weekend so I'll be going all the time! Girls having a friend over tonight + errands and one of the kids needs ice hockey equipment to play game on Sun. Work in the AM Sat, off to the cider mill for the remainder of the day for pumpkin hunting, a corn maze? and fresh cider (yay!) Drop off kids to all nighter at youth group. Sunday pick up very tired kids at 6AM, church, kids hockey game, and membership meeting at church .... after I make dinner and get kids ready for school, sit down and watch the football game at 8.... I hope!!!!

[SeaSiren]

Training is going well Gearing up for 2009 and trying to bang out my schedule.

I'm in Easy Riders Magazine's Fox Hunt currently on the stand.

I DO NOT actively participate in voting contests which do not generate an income (so no worries that you will get plagued with "vote for me" at every turn for no reason). My modeling income helps to enable me to travel for public speaking events on fitness and nutrition. The more money I can generate the more I can spread the word!

For those who don't know it can take months, a year or more to get feedback from the magazines etc. Easy Riders Magazine took 1 year to get to this stage. If I get to the next I'll be on the cover and centerfold of (most likely) the June edition. So a lot of planning has to go in it.


Image in current edition (cropped for webfriendly use)

I am currently trying to finish this years bookings and traveling agenda. I'll post as I go just after the holidays, so hopefully I can meet up with several members on my travels.


Last chance to vote (see link above)! Just a few more days left. A big thank you to everyone who has thus far
Here is the link: WARNING NOT WORK FRIENDLY
http://www.easyriders.com/foxhunt/in...2ED27988CE8E74

Denise from Michigan #0102 of course

Thanks for your support!

The full photo is available on the stand in the magazine .... Easy Riders Magazine.


Am cutting for a shoot, yet still hit a PB on Wednesday on closed stance squats, and I'm floored I did.

Mon:
Low Incline Dumbbell Chest Press wu15, 10, RP-12
DB Shoulder Press wu15, 10, RP-15
Side Delt Raises wm 30
Closed Grip Tricep Press wu15, 10, RP15

Tues:
20 min cardio
Abs

Wed:
DC Calves
LL Curls wu30, 15, RP-15
Closed Stance Squats wu15, 10, 8, 6, 4(PB)
Adductors 3 sets of 30, wm50

Thurs:
20 min cardio
Abs

Fri:
Pullovers 50 rep
Wide Grip Pull Downs: wu15, 10, RP 12
T-Bar Rows (old school) 12-6-6-6
Rear Delts wu15, 10, RP 11
Preacher Curls wu15, 10, RP12
Reverse Curls 30rep

Vertical Mount Work (pole fitness) ...... need serious work on grip or I'm gonna bust my head open! suggestions are welcome!!??

Off to finally finish my Christmas shopping today! Gonna brave the crowd, lol

[HoosierHardGain]

Holy cow! Sounds like you got quite a bit on your plate right now, Denise!

Congrats on the mag!

[SeaSiren]

Busy is good! Thanks Hoos

Getting ready to take off again (didn't finish shopping yet). Need groceries for Christmas dinner too. And going to a friends house for dinner. She is such a sweetie! They are not veg , yet she is making a veg dinner for my kids and a raw one for me.... very kind of her

Today - generally an off day , but needed to burn off some excess energy, so 20min cardio

Was invited to the Lions game today. As much fun as it would be to see what will most likely be the worst team in NFL history play, the 8 degree, -15 degree weather with wind chill did not sound like fun! And you can not get me to believe it'll be warm since it's played inside the stadium! lol

I got a heads up regarding the New Bikini Division at the Arnold this coming year.... I don't know, maybe???

Also, was notified by Easy Rider (while they are still accepting votes), that I was in the top so they need very current polaroids for the editors to make the final decision. The polaroids insure that the model is the claimed height and weight and does not have any unclaimed scars, stretch marks, tattoos, etc, so there are no surprises when you show up for the photo shoot. If you are not familiar with easy rider, I'm not the type that generally makes the magazine. They in the past like the harder biker "chick" not "biker Barbi". But the fact that I made it to prelims.... perhaps they are trying to grab a different crowd. I know the bike market is rapidly changing from biker bad boys to doctors, lawyers and retirees... so who knows?? I'll get the stuff to them and see what happens.

[SeaSiren]

Voting is over. Thanks everyone for your support

[HoosierHardGain]

Originally Posted by SeaSiren

Voting is over. Thanks everyone for your support

Anytime, Denise...anytime

You ready for the holiday?

[dbx]

Merry Christmas Denise!

Geez, I didn't even know you were still around here. I suppose I should actually click on the journal section every now and then

[HoosierHardGain]

Denise, I really wish you the very best for 2009! I think the stars are all going to allign, and it will be a big year for you!