Denise Nicole's Journey to Oz

[SeaSiren]

New Year, New Journal!

Last Year was a rocky journey and I expect nothing less this year, so let's get things moving

Goals:
more definition & strength
more sleep - last year I continuously got about 5-6 hours sleep and not on the same schedule. So this year in order to repair and grow I would like to be resting 8-9 hours per day on a reg schedule.

Diet: I do not tolerate highly processed soy products or most bread type products well, so they are out. The rest I'll journal as I go.

Supps: Multi, Vit C, Iron, B12, Creatine Mono, BCAA, Spirulina

Cardio: This gets tricky as I am teaching this year. So unless closing in on comp, I will not add any more cardio then the classes I am teaching. Therefore, Step, Pump, 20/20, and possibly more. I would love to teach a pole fitness class this year ... so we shall see!

Weights: Mon/Tues/Thurs/Fri:
Monday - Quads, Lats, Shoulders
Quads
Squats - 3x6
Leg Press - 3x8

Shoulders
Rear delts 3x10 (shoulder warm-up)
Shoulder Press - 3x6 (heavy)
Side Lateral Raises - 3x12-15

Lats:
Chins - 3x8
Pullovers - 3x8
Hammer Strength High Rows - 2x12-15

Tuesday - Quads, Lats, Shoulders
Quads
Sissy Squats 2x8-12 (lighter than Monday)

Shoulders
Rear delts 3x10 (shoulder warm-up)
Shoulder Press - 3x8 (lighter than Monday)
Side Lateral Raises - 3x8 (lighter than Monday)

Lats:
Chins - 3x8
Negative shrugs - 3x10
T Rows - 2x12-15

Wednesday NO WEIGHTS

Thursday Chest, Back, Calves, Abs
Chest:
Incline Hammer Press - 3x8-12
Dumbbell flyes - 3x10-12

Back
Rack pulls - 4 x 5-6
Hammer unilateral rows - 3x12-15

Calves:
Standing Raises - 3x8-10
Seated Raises - 2 x 15

Abs:
Weighted Crunch 3x8-12

Friday Cleans, Hams, Arms, Abs
Cleans: 3-5 sets of 3
Hamstrings:
Romanian Dead Lift - 3x8
Standing Leg Curl - 2x12-15

Arms:
Weighted Bench dips - 2x8
Tricep Pushdown - 2x10

Seated alternating dumbbell curls - 2x8
Hammer curl - 2x10

Abs:
Weighted Rope Crunch 3x8-12

Saturday & Sunday Rest

I have a very aggressive competition schedule this year as well as my normal traveling for the modeling and public speaking. I'll post my comp schedule later and update accordingly

[SeaSiren]

MON:
MEAL 1: Tofu Scramble (lite firm tofu heated in very little olive oil, w a bit of onion and green pepper and 1/2 cup baby spinach). Old Fashioned Oats, Coffee

Results: My stomach either doesn't like being back on a strict higher protein diet (began being strict yesterday) OR did not like the oats. Will give it some more time for the adjustment. I did want to add some grains in my AM meals.

I do not have class this week yet, so will do 20min cardio this morning.

I have a runway show in Detroit next month for a charity event. (he said celebrity and I looked behind me and thought... "really!!!! where???" ... I don't see it I guess) So I need to continue my cut (also a couple of photo shoots just after).

I was surprised on this one as it's not a company I would normally go for, just never thought I would be their type. But glad to do it. The designer does street/hip hop clothing. I went in for my first fitting Sat, they just took photos and measurements. They are designing the clothing for my body, as well as a jeweler who is designing pieces for my body type for the event. Bonus ... I get to keep the custom clothing

Anyway, they will have Rap Bands playing on stage and Hip Hop dancers on either side of us .... the event is across from Tiger Stadium in Detroit. I am looking forward to working with everyone..... OH! radio, television and magazine coverage. I'll see if I can find out if there are any live feeds going on.

MEAL 2: light tofu, straight up & banana, Pre-WO PP Shake
MEAL 3: PP Shake
MEAL 4: mock meat, broccoli
MEAL 5: bean tortilla w salsa (in kale instead of tortilla roll)

Training:
Quads
Squats - 3x6 - not as heavy as I would like, lower back giving me a little grief, so cautious
Leg Press - 3x8 -legs were screaming nicely!

Shoulders
Rear delts 3x10 (shoulder warm-up)
Shoulder Press - 3x6 (heavy) -eh ok
Side Lateral Raises - 3x12-15 -used db instead of plates like I usually do and liked the burn better

Lats:
Chins - 3x8 -can someone say ..... cheat chins! jeez! :shock:
Pullovers - 3x8 - nice and strong here, I love these!
Hammer Strength High Rows - 2x12-15

Felt it a bit Tuesday but not too badly.

Tuesday:
MEAL 1- HF Cereal, tofu heated in little water
MEAL 2- Mock Meat, huge spinach salad, FF Dressing

They are looking for a Zumba Instructor here and I would love to do it badly! Talk about a fun class to teach .... but sadly the closest cert class is too far Designing new class for my aerobics students .... trying to come up with something a little different and hoping something will hit me... so far completely blank, lol

MEAL 3: Pre WO PP Shake

Quads
Sissy Squats 2x8-12 (lighter than Monday) - ooooooh, I have never incorporated these into my training before. Nice burn since I worked this group yesterday and oh so easy on my body

Shoulders
Rear delts 3x10 (shoulder warm-up)
Shoulder Press - 3x8 (lighter than Monday)
Side Lateral Raises - 3x8 (lighter than Monday)

Lats:
Chins - 3x8 -again cheats!
Negative shrugs - 3x10
T Rows - 2x12-15

Bit of a headache after training.

MEAL 4: PP Shake & Sweet Potato soup
MEAL 5: Tofu straight up

[Paumen]

Subbed for sure. Awesome pics btw, I can really tell you know your nutrition and excercise regiment down to the finest detail. -Cheers

[SeaSiren]

Originally Posted by Paumen

Subbed for sure. Awesome pics btw, I can really tell you know your nutrition and excercise regiment down to the finest detail. -Cheers

Thank you!

[SeaSiren]

Been away most days shooting, then the rehearsal and fashion show in Detroit, and then my daughters Birthday Slumber party this weekend. 15 girls for over 24 hours! lol... but we had a fabulous time, although I was completely exhausted after no sleep.

The fashion show was so much fun, and my designer and his team where a joy to work with. Vid and tons of photos are available, I'll get a few up as soon as they forward them to me. We lost some of our models due to extreme stage fright ... but thanks to competing for so long I love a big crowd. And some of the gals were very "stick to the routine" even though we had a ton of screaming people at the end of the runway holding their hands out to be touched. I love impromptu moments, so I was right in there, lol Good thing the designer loved it huh! Like her mommy, my daughter did the same... tore the runway up and played to the crowd. Afterwards VIP section for some partying with some kick butt bands on stage!

Rested and on track
Today:
Incline Hammer Press 3x8
Dumbbell Flyes 3x10
Rack Pulls 4x6
Hammer Rows 3x12
Standing Calf Raises 3x8
Seated Calf Raises 2x15
Weighted Decline Crunch 3x25
stretching

20 min cardio
stretching

I will be doing some change ups (as per needed). I have had to maintain quite a lower BF % to do the type of modeling I do which is not conducive to continuing to build to compete in my given classes. I can either, stop modeling in this area or give up the class. Since I was competing to gain work, the answer is obvious. The classes I will be aiming for this year will have to follow my body type (which makes sense). So I will be entering the bikini competitions (non-bbing), bikini classes at the BBing shows and the fitness model classes at the BBing shows. Still have my eye on the pole comps as my build is irrelevant, it's based on what I can do.

That being said intake today:
water, vitamins
1 -tofu scramble (just tofu w/sea salt & ground pepper heated w/no oil), oats, 1/2 orange, coffee
water
2 -protein shake
water
3 -huge salad (baby spinach, cucumbers, onions, green pepper) with tahini dressing (my recipe), tofu scramble (in a tofu mode today I guess! lol), water

[SeaSiren]

Today:
Cleans 5x5
Rom Dead Lift 3x8
Lying Leg Curl 2x12
Weighted Bench Dips 2x8
Tricep Pushdown 2x10
DB Curls 2x8
Hammer Curls 2x10
Weighted Rope Crunch 3x25
stretching

20 min cardio
stretching

Intake:
water, multi
1 -tofu scramble, oats, 1/2 orange, water, coffee
water
2 -protein shake
water
3 -Spinach, cucumbers, green pepper, mung sprouts, alfalfa sprouts, onions, on sprouted wg toast, 1/4c Northern Beans, water

Planned:
water
4 -banana & tofu pudding, water
5 -tempeh w/califlower & broccoli in sauce (my recipe), water
water
6 -(if I do 6)celery, water

Tomorrow is 30-40 cardio , no weights

[DJ_MF]

Def. subbing in. I'm with you on the more sleep. I'm used to getting 5-6 hours or less which isn't enough, so I'm making it a point to get a minimum 8 hours a night.

[SeaSiren]

Originally Posted by DJ_MF

Def. subbing in. I'm with you on the more sleep. I'm used to getting 5-6 hours or less which isn't enough, so I'm making it a point to get a minimum 8 hours a night.

It has prob been the hardest part for me!



morning:
Abs: 3 sets upper and lower

Cardio: 20 min
afternoon:
Squats - 3x6
Leg Press - 3x8
Rear delts 3x10 (shoulder warm-up)
Shoulder Press - 3x8
Side Lateral Raises - 3x12-15
Chins - 3x8 -much easier today!
Pullovers - 3x8
Hammer Strength High Rows - 2x12

late afternoon:
Abs: 3 sets upper and lower
Cardio: 20 min

Extra cardio due to stagnant weight loss even after re-feed. Hoping kicking it up a notch will bring me in better. My body loves 119! It is so comfortable there, so I have to work to get it below for the shoots coming up.

Meals:
1 -OJ, coffee, grapes
2 -Huge salad w/spinach, green pepper, onions, cucumber, alfalfa sprouts, walnuts, olive oil, tiny bit of sea salt
3 -PP Shake
4 -bean chili, wg toast
Planned
5 -PP Shake

I have a shoot on Friday as Alice from Alice & Wonderland (another on Sat ... diff photographer, but just an outdoor theme). I am kinda excited as it's something diff for me My daughter's bunny Smores will be making his debut as well. Smores was saved from a fair, where apparently show bunnies are "bopped" after their usefulness is over. The area was packing up and there was this poor little thing all scared and breathing hard (hot day). He is so wonderful, loves people and plays... who would have thought?

Smores with my daughter:


Since I am on set for the day, they are doing an Easter theme promo and Bunny Hugger shoot (that one is mine). Now if I can just come in weight wise!

[SeaSiren]

Sissy Squats: 2x10
Rear Delts 3x10 (shoulder warm-up)
Shoulder Press 3x8 (lighter than last session)
Side Lats 3x12
Chins 3x8 - these are coming easier and easier!!!! yay me! - I honestly thought I would never see the day.
Neg Shrugs 3x10
T Rows 2x12

Above training should have been Tues, which became a wash, then yesterday but was tied up in meeting til mid! But did get cardio in. Ideally it should have followed Monday, but I decided to a least get it in.

Need to get my normal session in tonight.

Meals:
Trying to come in for Fri. Liquid fast today. So aside from my coffee, OJ so far.

[SeaSiren]

Thurs eve:
Incline Hammer Press 3x8
Dumbbell Flyes 3x10
Rack Pulls 4x5
Hammer Rows 3x12
Standing Calf Raises 3x12
Seated Calf Raises 3x12
Weighted Crunch 3x25

20 min cardio

Fri:
20 min cardio

Cleans 3x3
Romanian Dead Lift 3x8
Standing Leg Curl 2x12
Bench Dips 2x8
Tricep Pushdown 2x10
Seated Alternating Dumbbell Curls 2x8
Hammer Curls 2x10
Weighted Crunches 3x25

Shoot went well bunny was sooooo good! He loves the camera Will post some of the photos as I get them back.

Rest Day today!

[SeaSiren]

Today:
20 min cardio

Squats: wu 40, 6@90x3
Leg Extensions (at home do no leg press... LE w/plates): 8@85x1, 8@95x1, 8@100x1
RD: 3x10 w/db for shoulder wu
DB Seated Shoulder Press: 6@20x3
Side Lats w/DB: 3x8
Chins: 6@BWx3
DB Pullovers: 12@20x2
DB Rows: 12@20x2
Weighted Crunches w/25lb plate 3x50
stretching

Still on a weight drop. My last shoot was at 114 and I still feel I am coming in to heavy. That being said:

Meals:
water throughout the day.
1- coffee, oj, 1/2 banana (wasn't hungry really)
2- PP shake mixed w/water

Planned:
cardio 20 min

meals:
3- large salad: baby spinach, alfalfa sprouts, celery, green peppers, onions, tahini dressing (my recipe), green tea
4- PP shake mixed w/water
5- mixed veggies (broccoli, cauliflower in seasoning) topped with baked tofu, wg sprouted toast on the side, green tea

[HoosierHardGain]

Another nice workout, Denise.

In reading your diet, how much protein are you taking in right now?