New State of Mind

[SeaSiren]

Just moved to the Twin City area and have found some natural shows in the area. I used to compete pretty regularly (9 comps since July '07) and then stopped in Oct '08. I had moved to the metro Detroit area at the time, competed twice in MI (lovely shows!)..... but let's just say I got derailed and lost site of my goals.

I'm back at it and ready to roll! I have some catching up to do, but relying on body "memory" to bring me back quickly.

I have what I think is a very reasonable goal of April 17, 2010 as my aim comp date. I was lucky enough to find a natural org, INBF, (drug tested & polygraphed) in the area in which I moved, so I'm Psyched to get going There looks to be another show at the end of April and one in May .... decide on those later.

Current stats:
5'5"
coming in and around 130+ , I'm a non-scale user so a guesstamit. I just know I have a good weight base currently to build with and am not looking to either drop now gain. I'll drop closer to date.

I will be doing a carb rotation this round as I lift so much better when I have higher carbs on lifting days.

Today's Diet (thus far):
Meal 1- coffee, tofu scramble, w/tvp, ezekiel low sodium toasted bread
Meal 2- 100 cal protein shake, 1/2 orange, oats w/lite soy milk

Training:
Today will be chest, shoulders, triceps

[stayfit2008]

Great,..I hope to see you post often! Welcome!

[orca]

welcome back...it's been a while!

[Capt_Lou]

In and will be watching

[SeaSiren]

Originally Posted by stayfit2008

Great,..I hope to see you post often! Welcome!

Thank you


Training for today completed!
I should explain, I train at home. I have a PowerTec Rack w/ tower & all the bells and whistlesr, Bench w/extension, Full set of bars, plates and DBs, and a Calf Machine. So of course my exercises are based on the equipment avaiable to me. And I prefer this set up to most machines in a gym anyway

My concentration is keeping my core tight and really focusing on form and the muscle being trained with EACH rep. I have been known in the past year to just push through a workout to "get it on the books", in the end it hurt my progress dearly.

Flat Bench Press - 10, 8, 6, 6
DB Flies - 10, 8, 6, 6
Push Ups - to failure
Notes: Bench Press felt light even on the last set. So need to bump it.

DB Seated Press - 10, 8, 6, 6
Pull Ups (tower) - 10, 8, 6, 6
Side Lat DB Raises - to failure
Notes: on the Press, the weights don't lie... they were mocking me That was pathetic!

Tricep Push Downs (tower) - 10, 8, 6, 6
Skull Crushers - 10, 8, 6, 6
Dips (using dip bars) - to failure
Notes: Raise weight on skull crushers

Over all I am happy. WO time was 40min. I need to slow down the reps just a tad.

Something I have failed to address in the past was feeding my mind body and soul. Over all well being is essential to my overall mind and body health. So, I will need to be sure i am having "me time".... meaning time I enjoy. Which could be movie night with my girls, walking the dog, etc.

Right now ... a little achy so jacuzzi

Meal 3: protein shake

[stayfit2008]

Originally Posted by SeaSiren

So, I will need to be sure i am having "me time".... meaning time I enjoy. Which could be movie night with my girls, walking the dog, etc.

Right now ... a little achy so jacuzzi

Meal 3: protein shake

This is what brings it all together. jacuzzi sounds great rite about now.

[Bad.bull]

sub'd

Welcome back!

[SeaSiren]

Originally Posted by orca

welcome back...it's been a while!

Hey You! Glad you are still around

Originally Posted by Capt_Lou

In and will be watching

thanks!

Originally Posted by stayfit2008

This is what brings it all together. jacuzzi sounds great rite about now.

Oh, it was heaven...

Originally Posted by Bad.bull

sub'd

Welcome back!

Thank you!


Plyometrics today! then off to the farmer's market for some yummylocal veggies.

[Bad.bull]

Originally Posted by SeaSiren

....then off to the farmer's market for some yummylocal veggies.

Gotta love the local farm markets for veggies, during the summer. Can get so much, for just a few bucks. Then during the winter, we get gorged by the grocery stores!

[stayfit2008]

Good morning Denise,...whats the chances of me getting one of those guitar calendars?

Actually,..the pic on your webpage,..in the police uniform,..I'm a cop and that pic would look great in our office,..

-Chris

[ironwill1]

Renewed and back at it! Awesome. Will be watching!

[SeaSiren]

No problem! Which one though? A lot of them are on my modeling profile as my personal site is being updated http://www.modelmayhem.com/denisenicole click on "view photos" under the main avatar, they are under the glamour album

The guitar calendar is being released this week.

[SeaSiren]

Originally Posted by Bad.bull

Gotta love the local farm markets for veggies, during the summer. Can get so much, for just a few bucks. Then during the winter, we get gorged by the grocery stores!

OMG.... it's all about the veggies! I'm a veggie snob, lol Love em, especially raw, since they are so nutrient dense and very low cal.

Originally Posted by ironwill1

Renewed and back at it! Awesome. Will be watching!

thanks!

[stayfit2008]

This one,..signed if you would,..Then I'll send you one once I make it big,..hehe

[HoosierHardGain]

Welcome back, Denise!!!!

[SeaSiren]

Originally Posted by stayfit2008

This one,..signed if you would,..Then I'll send you one once I make it big,..hehe

Deal! PM me or e-mail me with the shipping addres and info

Originally Posted by HoosierHardGain

Welcome back, Denise!!!!

Hey You! Thanks


Back and Bicep day! Actually looking forward to it.

Carbing up now and will lift in a few.....

Got a ton of yummy veggies from the market at an amazing price! Also made some low fat hummus to go with (I love hummus).

Today, train, new client assessments and programs, dinner out with friends and then the Art fair.

Since I'm out and about, may have that glass of wine I allow myself once a week ... kinda looking forward to it, lol

[Bad.bull]

Have a great weekend Denise! I miss the wine, wife and I used to have a glass every night before bed. Now its just her

[HoosierHardGain]

Enjoy the glass of wine, Denise!

Have a great weekend.

[SeaSiren]

Originally Posted by Bad.bull

Have a great weekend Denise! I miss the wine, wife and I used to have a glass every night before bed. Now its just her

lol .... so did I! I do think red wine has it's benefits. But not in a daily routine in regards to being fit. So, I had to decide which was more important ..... it was kind of like the realization that french fries were no longer an acceptable food Jus tmakes them that much yummier on the rare occassion I get to have them!

Originally Posted by HoosierHardGain

Enjoy the glass of wine, Denise!

Have a great weekend.

Thanks Hoos .... you too!

Back & Biceps over .... which means a weekend of "rest"
Wide Lat Pulldowns 10-8-6-6
Seated Rows 10-8-6-6
Pullups - to failure (didn't take long!, lol)

Bent over BB Rows 10-8-6-6
Rear Delts All out 30

Stiff Leg BB Deadlifts 10-8-6-6

Seated DB Curls 10-8-6-6
DB Hammer Curls All out 30

Aside from the Pullups, no issues at all. I felt good and felt like I took the weight as high as I could without compromising form.

The reason I don't post weight is it doesn't really matter to me. I get kinda peeved at the dudes at the gym who go for how much and lift with serious crap form end up with no real true gains or in many cases injure themselves. If they would back off their ego, they would see results! Therefore, as I go along I'll post my gains such as *# more reps than last round* or *#lbs than last round* My goal is to up each on every round by a rep or a little more weight WITHOUT compromising form. I'm not looking to back peddle here by being stupid.

OK so diet today:
M1 (pre-workout) -Ezekial Sprouted bread Toasted w/Natty PB, protein shake
M2 -protein shake

Working out the rest of my diet today. Not knowing where dinner will be, i'll have to assume my options will be a salad or something with carbs in it. So will plan to try to get my protein in before hand and just eat light there.

This weekend ..... MN state fair! Been told it's huge, can't wait! (Darn, I bet they have fries that will be mocking me )

[ironwill1]

Nice work. Have a gr8 weekend. Might be a bad sign if yout thinking about the fries already.....

[Capt_Lou]

Originally Posted by SeaSiren

TI get kinda peeved at the dudes at the gym who go for how much and lift with serious crap form end up with no real true gains or in many cases injure themselves. If they would back off their ego, they would see results!

This is a common theme where ever you go, especially with the younger guys.

Have a great weekend!

[EMISGOD]

In!

[Buffycat3]

Hi Denise

I'd like to follow along with you. To check out your style, progress and accomplishments...and all in between

Good Luck and Have Fun!

[SeaSiren]

Originally Posted by ironwill1

Nice work. Have a gr8 weekend. Might be a bad sign if yout thinking about the fries already.....

lol no kidding!

I have been to 4 state fairs now, MD, DE, MI & MN. By far the MN state far was the largest, most well run, and simply beautiful one to date. They simply go all out, I have never seen anything like it. It was a very enjoyable day

Originally Posted by Capt_Lou

This is a common theme where ever you go, especially with the younger guys.

Too true and such a shame.

Originally Posted by EMISGOD

In!

Thank you for stopping in

Originally Posted by Buffycat3

Hi Denise

I'd like to follow along with you. To check out your style, progress and accomplishments...and all in between

Good Luck and Have Fun!

Thanks ..... hopefully my tangents won't be too bad. I tend to be as clear as mud in my thought process


Training today:
Squats wu12, 8-8-8
Leg Extensions 8-8-8, wm30
Deadlifts wu12, 8-8-8
Lying Leg Curls 8-8-8, wm30
Seated Calves wu12, 8-8-8
Standing 12-12-12 w/holds
Stretching

Notes: Was very happy with form and need to bump squats and deads. FYI -if I haven't mentioned it before I lift barefoot. Don't know why but my squats and deads always felt better as such..... of course have to wear shoes on treadmill days.

Diet:
tofu scramble, ezekiel sprouted toast, coffee
protein shake banana
leftover dinner (vegetable protein soup), spinach salad ff dressing
protein shake w/spinach

planned (holiday dinner / BBQ):
BBQ veggie burger on sprouted bun w/spinach, onions, local tomatoes
oven roasted sweet potato fries (homemade)
local sweet corn on the cob
iced sun tea (green tea)
Yum!

[ms_mac]

Do you have a recipe for your veggie protein soup? I love soups this time of year, but most are high carb or sodium.

Oh, nice workouts, too. LOL!

[ironwill1]

Nice work. Are you involved with the fair somehow, or just go to enjoy?

[stayfit2008]

Hey Denise,..whats on your plate today?

[Bad.bull]

Good Morning Denise, looks like you had a great workout yesterday. Do you calves shoeless? If not, you need to try it!!!

[SeaSiren]

Originally Posted by ms_mac

Do you have a recipe for your veggie protein soup? I love soups this time of year, but most are high carb or sodium.

Oh, nice workouts, too. LOL!

Thanks

I tend to cook like my grandmother, which means eyeball it and throw in what sounds good.

This one was the veggies from the farmers market and few other things:
sweet potatoes cut into small pieces
local sweet onions diced
local green peppers
local sweet peppers
local tomatoes (small, halved)
one carrot diced
tvp, but any veg sub will work although some are higher in sodium
nutritional yeast
veggie broth (health food or organics section has low sodium if you do not want to just make broth from scratch)
1/2 c brown rice (added after pot & carrots are cooked through)
I also add, garlic powder, sea salt & black pepper to taste

All my recipes are cholestrol free.

Like I mentioned I cook with whats on hand so hard to recite recipes , lol

Originally Posted by ironwill1

Nice work. Are you involved with the fair somehow, or just go to enjoy?

Just to enjoy

Originally Posted by stayfit2008

Hey Denise,..whats on your plate today?

client programs and follow ups and the get back to three pages of photographer inquiries in my inbox! Clients had to come first and they were not locked down with dates yet, so hoping they aren't to upset!

Originally Posted by Bad.bull

Good Morning Denise, looks like you had a great workout yesterday. Do you calves shoeless? If not, you need to try it!!!

Yes! All my weight training is barefoot and most of my cardio (exception is treadmill). Do you?



Plyometrics today .... oh joy!

[Bad.bull]

Originally Posted by SeaSiren

Yes! All my weight training is barefoot and most of my cardio (exception is treadmill). Do you?

Plyometrics today .... oh joy!

Just Calves as ordered by my trainer, I can hardly walk afterwards.

Plyometrics, I remember them from P90X, oh How I dreaded them days!!!.