Nicole "Back Basher" Lindblad - Another Team Norton Journal

Nicole · 02-11-2009, 12:57 PM

Yes, it's another Team Norton journal. I'm Nicole and I've been competing a LONG time. I have been working with Layne for about 3-4 years. Thanks to motivation from Izzie and Carrisa, I decided to keep a log.

I am currently off-season but looking to compete in a pro-qualifier this year.

My last show was the OCB Midwest States in 2007 where I missed my pro card by 1 point.

I am currently doing phase III of Tri-phase.

Macros:
Protein-180g
Carbs-145g
Fat-55g

Whole Body Workout B: I did 20 min HIIT on the stepper pre-w/o

Leg Press- 2x6 (355lbs)
Leg Curls - 2x6 (120lbs)
Calf Raises- 2x6 (355lbs on leg press)
Lat Pulldowns-2x6 (120lbs)
Incline BB Press- 2x6 (95lbs)
DB Shrugs- 2x6 (50lbs)
DB Side Laterals- 2x6 (20lbs)
Skull Crusher- 2x6 (50lbs)
DB Curls- 2x6 (25lbs)

That's about all for now.

**str8flexed** · 02-11-2009, 01:10 PM

yea! i like it... back basher. I was strug-a-ling with a nickname to do you justice!

kiss_rythmn · 02-11-2009, 01:12 PM

Welcome Nicole!! Good to see you here. Looking forward to following your journal!!

AWD_TURBO · 02-11-2009, 01:12 PM

This should be awesome!

fltallpaul · 02-11-2009, 01:26 PM

Quote:

Originally Posted by str8flexed

yea! i like it... back basher. I was strug-a-ling with a nickname to do you justice!

Why do you need to give everyone Knicknames...is Team Norton going to turn into the WWF? If so I need a good one!

Looking forward to the log...I remember you from the video series....good stuff.

**str8flexed** · 02-11-2009, 01:43 PM

i dunno, some people like them some don't. just something i try to do.

some people love their nicknames and it fires them up

Nicole · 02-11-2009, 02:05 PM

Actually Layne you gave me that nickname a while ago. It was on one my emails I was looking through.

Realmofo · 02-11-2009, 02:08 PM

Awesome! Keep it up! Im finishing Phase I

MoEcho · 02-11-2009, 03:21 PM

Welcome Back Basher!! <--- I love it!

Heidi

Nicole · 02-12-2009, 01:44 PM

2/12/09

Not much to report today.

Macros:
Protein-170g
Carbs-130g
Fat-60g

I also did 65 minutes of LI cardio this am.

I guess I forgot to mention what supps I am taking. For right now it's:

Scivation Whey
Creatine
Xtend
Glucosamine/Chondroitin
Multi
Fish Oil
Probiotics

Ready to bust it out tomorrow for workout c!

AWD_TURBO · 02-12-2009, 02:32 PM

Good work Nicole!

aloha_izzie · 02-12-2009, 03:42 PM

Hi Nicole!! I look forward to following your progress!!

Hit it hard girl!!!

Nicole · 02-17-2009, 04:26 PM

Sorry for not updating sooner. Here is a quick recap:

Friday Feb. 13th

20 minutes HIIT on the stepper pre-wo

Workout C (Tri Phase)

Leg Extension 2x6 (180lbs)
Leg Curls 2x6 (140lbs)
Seated Calf Raise 2x6 (135lbs)
Decline BB Press 2x6 (150lbs)
Seated Cable Row 2x6 (140lbs)
Cable Laterals 2x6 (20lbs)
Upright Row 2x6 (90lbs)
Triceps Pressdown 2x6 (140lbs)
Cable Curls 2x6 (60lbs)

Macros:
Protein-180g
Carbs-150g
Fate 50g

Nicole · 02-17-2009, 04:32 PM

Saturday was a day off. I helped a friend with her moving sale so I was on the go all day. I had a nice dinner with my hubby and fell asleep watching a movie. Pretty lame. At least I got ahi tuna and lobster for dinner!

Sunday I did 30 minutes of moderate cardio at home on my treadclimber.

Yesterday I snowshoed for 4.5 hrs @9,000 feet. I think I did around 7 miles or so. That kicked my @%! After that I grabbed some chicken and rice and headed to the gym for workout A.

Squats 2x10 (135lbs)
SLDL 2x10 (135lbs)
Seated Calves 2x10 (95lbs)
Flat Machine Press 2x10 (60lbs)
Military Press 2x10 (70lbs)
Dip Machine 2x10 (140lbs)
Machine Curls 2x10 (40lbs)

Macros:
Same with some carbs added in due to the showshoeing.

I was dead tired after this. Good workout though!

Today I did 60 minutes of cardio 20 of which were HIIT on the stepper.

Macros:
Protein-190
Carbs-140
Fat-40

Vytis · 02-17-2009, 05:29 PM

Hi Nicole, I'll be definitely following along. Your team of athletes are very motivating for us!

Nicole · 02-18-2009, 08:51 AM

Quote:

Originally Posted by Vytis

Hi Nicole, I'll be definitely following along. Your team of athletes are very motivating for us!

Welcome and thank you!

DavidKH · 02-18-2009, 09:03 AM

Ill be following along! GO TEAM NORTON! I noticed you are from CO, Ill be being the Natty Colorado May 9 in Colorado Springs! I am also moving to Denver shortly after the contest.

Nicole · 02-19-2009, 08:29 AM

Quote:

Originally Posted by DavidKH

Ill be following along! GO TEAM NORTON! I noticed you are from CO, Ill be being the Natty Colorado May 9 in Colorado Springs! I am also moving to Denver shortly after the contest.

Hey thanks!

What area of Denver are you moving to? You will love it here! There is so much to do.

Nicole · 02-19-2009, 08:30 AM

2/19/09

60 minutes moderate cardio today. I burned about 600 calories.

Macros:
Protein-170g
Carbs-150g
Fat-50g

I will try to get some pics posted soon.

Nicole · 02-20-2009, 03:38 PM

2/20/09

25 minutes HIIT pre-w/o

Workout C
Leg extensions 2x10 (180lbs)
Seated Leg Curls 2x8 (140lbs)
Seated Calves 2x10 (135lbs)
Decline Bench Press 2x6 (150lbs)
Seated Row 2x8 (140lbs)
Cable Side Laterals 2x10 (20lbs)
Upright Row w/BB 2x8 (60lbs)
Triceps Pushdown w/rope 2x8 (110lbs)
Cable Curls 2x10 (70lbs)

Macros:
Protein-170g
Carbs-150g
Fat-40g

I am going to try to get more cardio in tomorrow but I have to work so I will see how my schedule looks. Overall it was a pretty good workout.

DavidKH · 02-20-2009, 03:42 PM

Quote:

Originally Posted by Nicole

Hey thanks!

What area of Denver are you moving to? You will love it here! There is so much to do.

Im not sure yet, in May Ill be out there looking for places and areas. Either downtown or cherry creek area I would guess.

DavidKH · 02-23-2009, 08:30 PM

What gyms should are worth joining in Denver? Ill be there in March and April as well looking at areas to live.

Nicole · 02-24-2009, 10:11 AM

Quote:

Originally Posted by DavidKH

What gyms should are worth joining in Denver? Ill be there in March and April as well looking at areas to live.

It really depends on where you live. I am a member at Powerhouse Gym in Thornton. They have the usual Bally's, 24 Hour Fitness, Fitness 19, etc. There is a pretty good gym in Lakewood called Armbrust's Gym. Heather and Dillan Armbrust own it. He is a national-level competitor and she is an IFBB Pro Bodybuilder. I have heard Better Bodies is good, too.

There are always local rec centers, too.

Nicole · 02-24-2009, 10:17 AM

2/22/09
I did a charity event for the American Lung Association. I ran up 53 flights of stairs at Denver's tallest building. I beat my time from last year by about a minute so I completed it in 16 minutes or so. It kicked my butt! It's way harder on actual stairs than the stepper in the gym!

2/23/09

Workout A
(went lighter due to an inflammed disc in my back)

25 min HIIT pre-w/o

Squats 2x12 (110lbs)
Leg Curls 2x12 (120lbs)
Seated Calves 2x12 (90lbs)
Decline Bench Press 2x8 (135lbs)
Seated Row 2x10 (120lbs)
Shoulder Press Machine 2x12 (40lbs)
Barbell Shrugs 2x12 (135lbs)
Dip Machine 2x12 (100lbs)
BB Curl 2x10 (50lbs)

2/24/09

Abs and 60minutes of moderate cardio today.

Macros have been about the same minus a few carbs.

Nicole · 03-16-2009, 11:09 AM

Wow am I behind on my log!

Quick recap:

Finished Tri-phase
Started a 6-day split
HIIT cardio 3 x's/week
Moderate cardio 2-3 x's/week
Macros: Pretty much the same for now

Yesterday I ran a 7k race that kicked my butt!

Not much other than that. I have just been working a lot. Sorry so boring.

push_it · 03-16-2009, 11:14 AM

Hey - Your workouts are awsome. Good luck working towards your Pro-Card!

dogg74 · 03-16-2009, 11:24 AM

Quote:

Originally Posted by Nicole

Wow am I behind on my log!

Quick recap:

Finished Tri-phase
Started a 6-day split
HIIT cardio 3 x's/week
Moderate cardio 2-3 x's/week
Macros: Pretty much the same for now

Yesterday I ran a 7k race that kicked my butt!

Not much other than that. I have just been working a lot. Sorry so boring.

Hang in there "Back Basher" We are all here for ya! lol How was the Race..as far as time?

Flynn · 03-16-2009, 11:35 AM

Hey Nic, good to see you back in the game! What PQ are you considering this year? I will be following along. Btw, take care of that back!!

Nicole · 03-17-2009, 04:41 PM

Quote:

Originally Posted by Flynn

Hey Nic, good to see you back in the game! What PQ are you considering this year? I will be following along. Btw, take care of that back!!

Thanks! I am not set on a show yet. I have to see what my travel schedule for work looks like. I wouldn't mind doing the Midwest States again.

What are your plans this year?

Nicole · 03-17-2009, 04:45 PM

This morning I worked legs and HIIT.

10 min. warm-up on stepper
20 min. HIIT on stepper
5 min. cool down

Squats (3x12, 115lbs)
SLDS (3x12, 115lbs)
Seated Leg Curls (3x12, 70lbs)
Leg Press (3x12, 265lbs)
Leg Extensions (3x12, 70lbs)
Standing Calves (3x12, 180lbs)
Seated Calves (3x12, 90lbs)

I tried to take 60 seconds or less between sets. My legs were TIRED.

Tonight I have softball practice so I will get a little more activity in for the day.