Jump to content

Denise Nicole's Figure Journal (AKA SeaSiren)


Recommended Posts

Time to begin a journal. I've come a long way this year and can't wait to see what I can do this coming year!

 

The old journal is here if you want background:

http://www.veganbodybuilding.com/rob/phpBB2/viewtopic.php?t=6623

 

I'm modeling / competing / training and touring as a career now. So it's very important I stay focused and continue to progress.

 

My goals are to bring my legs and shoulders up a bit ... my biggest road block is always being within 10 pounds off where I need to be for a photo shoot, so I can cut weight quickly. When I was a bikini model, I didn't realize how much easier it was .... all I had to do was stay thin. The original skinny/fat cardio queen, lol Now that I do more fitness related shoots, retaining muscle and keeping BF fairly low has been a challenge. I have much to learn about my own body yet!

 

So to get started .... getting ready to jump on tread:

Cardio today, Incline tread 20min interval training.

 

3 sets each upper and lower abs

Edited by SeaSiren
Link to comment
Share on other sites

  • Replies 183
  • Created
  • Last Reply

Top Posters In This Topic

Great work. I look forward to being able to do what you're doing now...pursuing fitness goals without having to do much in terms of making money to afford training and travel. Hopefully I'll be there in 2-3 years.

Link to comment
Share on other sites

Thanks you guys!!!

 

 

It's nice to know where I have been to know ....

How far I have come:

Oct 2005:

http://www.denisenicole.com/images/DSCN1174e.jpg

 

Nov 2006:

http://www.denisenicole.com/images/denise12062e.jpg

 

Jan 2007 (the year I got serious):

http://www.denisenicole.com/images/cofe.jpg

 

April 2007:

http://www.denisenicole.com/images/04222007b.jpg

 

May 2007:

http://www.denisenicole.com/images/05232007wo2.jpg

 

June 2007:

http://www.denisenicole.com/images/471e.jpg

 

Aug 2007:

http://www.denisenicole.com/images/potomac9.jpg

 

Sept 2007:

http://www.denisenicole.com/images/083e.jpg

 

Oct 2007:

http://www.denisenicole.com/images/ocb12.jpg

 

Nov 2007:

http://www.denisenicole.com/images/114E.jpg

 

Present:

http://www.denisenicole.com/images/bikini_70e.jpg

http://www.denisenicole.com/images/bikini_89e.jpg

 

AM: 20 min cardio Interval Training on treadmill

3 sets each, upper and lower abs

 

PM:

Lifting at Gym (new routine, so will adjust weights, etc. as I go):

Chest : Butterfly wu 15@ 20, 10@30, 10@50, Rest Pause 6-6-6 @70, widow maker 37 @ 35

extreme stretch

 

Shoulders: machine shoulder press wu: 12@10, 8@15, 8@15, Rest Pause 4-4-3 @17, widow maker 22 @ 7.5

extreme stretch

 

Triceps: Seated Push Downs wu 12 @50, 10 @100, 10 @100, Rest Pause 6-6-4 @120, widow maker 50 @ 50 (note to bump this)

extreme stretch

 

Back: Wide Grip Pull Downs wu 12@30, 8@50, 8 @ 50, Rest pause 5-5-4 @55, widow maker 50 @ 30 (also bump)

 

Seated Rows: wu 12 @30, 8 @40, 8 @40, Rest Pause 6-5-5 @50, Widow Maker 50 @ 25 (bump as well)

extreme stretch

 

Up all night with my girls who caught a virus from the neighbor child. Was able to catch a nap late this morning. But am exhausted. Upped my protein intake quite a bit. Will get into that more tomorrow, when I have more energy. Other than that (and most importantly) ate clean and on time!

Link to comment
Share on other sites

Girls were sick for half the night, so slept in. But they seem like they are on the mend now, thank goodness. Neighbor child had it for a week, but looks like mine are going to come along faster. Just hoping I don't catch it, it was a nasty virus.

 

45 min on tread today! woohoo, I came off "glowing" quite nicely

3 sets abs, upper and lower

stretching

 

VERY sore from yesterday's session. I have not been sore in ages, so it's quite nice!

 

Diet is diff from before, trying something a bit new. I know what has been working so far and am basically compounding on it. We'll see what happens.

 

I'm not counting calories, fat or carbs, only protein. A few fast rules, on a creatine cycle and double to protein after a training session as well as approx 6oz of juice (I am eye balling it, so it's approx.). No fat in last shake or in the post wo shake. No fat or carbs within 5 hours of bedtime, with the exception of what is already in my powder or perhaps some raw spinach. Taking a multi, Vit C and Iron supp.

 

So Meal 1: 40g protein, PP scramble, mock meat protein, coffee (black)

water during cardio

Meal 2: (after wo) shake 48g protein, pineapple juice

 

Key to this entire thing, is also keeping an eye on my weight. I am expecting it to increase, but due to possible increase in caloric intake will keep my eye on the scale and weigh in every once and a while, don't want to pack on too much fat or I will need to increase cardio or make an adjustment somewhere. Current weigh in 118.

Link to comment
Share on other sites

Wed Training:

Abs 3 sets, upper and lower

Lower back ext 3 sets of 30

Bent Over Rows -WU 12@40, 8@80, 8@80, RP 6-6-5 @85, WM 50 (2 brief stops) @40

Underhand Pull Downs -WU 12@30, 8@50, 8@60, RP 6-6-4 @ 70, WM 40 (3 brief stops ... let me know I was done) @35

Bicep Barbell Curls wu 12@20, 8@30, 8@30, RP 6-6-4 @40, WM 30 (3 brief stops ... again done) @30

 

Still was a little sore from Monday .... good feeling actually. Ate clean with new higher protein intake.

 

Thurs: was scheduled for cardio and abs but came down with the Flu Bug everyone has had. So actually was in bed ALL day no food or drink, couldn't hold anything down. By around 11PM my daughters helped me out of bed (I was in a lot of pain and very weak) and I got some tea to stay down. Sore stomach today and a bit weak. So taking it light and just started eating and re hydrating a bit ... very slowly so not to have a relapse. My girls had it 2-3 days the rest of the people I know a full week. So if I get away with a day, I'll be thrilled.

 

Needless to say there was no wo Thurs, and I will not lift today. I'll see how I feel over the weekend and will push Fri session on to Sat or Sun. Except for the sore stomach, my muscles seemed to have recovered.

 

Have 2 big model submissions/requests that were due today. Since I lost a day .... I'll have to bust my butt to get them in on time. In the meantime ... asking for an extension of 1 day.

 

I thought when I closed my business things would slow down, but actually are going full throttle. I will have to learn how to budget my time better.

 

Speaking of which! Face book is driving me insane! I love the exposure and actually have gotten modeling requests/work out of it. Therefore I want and need to keep a profile up. However, I had 69 friend requests today and over 100 PM's .... not to mention all the "other" requests (hugs, kisses, etc). Facebook will not allow me to respond to that many people without shutting down my account, not to mention I DO NOT HAVE TIME! I may need to hire someone else to handle my profiles, and I'll just do my journals personally. Anyway ... is their anyway to STOP the "other" requests (hugs, kisses, etc) altogether? AND is there anyway, to review a comment before it gets posted on my page. I have had to pull a lot of them, and I really don't have time to continuously babysit the page.

Link to comment
Share on other sites

Sat:

Seated Leg Curls (since it's new for me started out REALLY light, upped it as I went) wu 12@30, 8@60, 8@90, RP 6-6-6-@120 WM 50@60 (no stop)

 

Seated Calf Raises wu 12@25, 8@45, 8@45, RP 6-6-6@70, WM 37@35 (stopped after 3 very brief pauses)

 

Squats wu 12@90, 8@110, 8@120 (PB), RP 6-6-6@125 (PB) wm 50@85 (no pause)

 

Squats, the 50 rep set damn near killed me, but I burned all the way through it, and held on tight to the bar in fear of totally collapse, lol .... my legs were on fire the next day and are still a bit sore today! I love it

 

Took off Sunday - rest day

 

Took the girls to winterfest and dinner, then home to work or more "stuff", seems never ending anymore, lol

 

Working (at home on modeling submissions which are due) tonight after gym. Have to make an appearance for parties on Tuesday and Friday eves. Working on new routine for my next tour the other nights, so full week this week. At some point I'll actually finish my Christmas shopping (I hope).

Link to comment
Share on other sites

Squats wu 12@90, 8@110, 8@120 (PB), RP 6-6-6@125 (PB) wm 50@85 (no pause)

 

This is awesome! I love to see women handling heavy weight!

 

Thank you!

 

Women who do squats are sexy.

 

lol, thanks!

 

 

 

Holiday party last night was so much fun! I knew so many people which made it a blast. The food was incredible and had no trouble finding food to eat It ended at 8:30 and a ton of us rolled on the the next bar and basically partied til close.

 

Now that being said, I'm a little tired today. Since I knew I had to push Friday's session to Saturday, since I am booked up all day and then have another party that eve. I'm going to push today's weight session to tomorrow, when I am not so tired and can give it a better go.

 

So for today it will be 30min cardio session on tread.

 

Monday (lighter session):

warm up: 3 sets crunches upper and lower

 

Rope Pushdowns:

12@50, 8@70, 8@70, RP 6-5-3@90, WM 50 reps @40 (3 very brief pauses)

 

Decline Crunches w/25lb plate 3 sets of 30

 

Lower Back ext w/25lb plate 3 sets of 30

 

Yesterday:

30 min cardio on incline tread

 

Legs are no longer sore .... so looking forward to the next leg day so I can blast them again!

 

Since I haven't taken pics in a while, photos coming back from a shoot I did. It was not a fitness shoot, so was shot in a very "soft" light.

http://www.denisenicole.com/images/c055e.jpg

Link to comment
Share on other sites

Thurs:

3 sets crunches upper 100-30-30

3 sets crunches lower 30-30-30

3 sets lower back extensions 30-30-30

Wide Lat Pull Downs 12@30, 8@50, 8@50, RP 5-4-4@60, wm 50@30

extreme stretch

Upright Cable Rows 12@30, 8@50, 8@70, RP 6-6-6@90, wm 30@40 (3 very quick pauses)

extreme stretch

Preacher Curls wu 12@10, 8@15, 8@15, RP 4-4-6 @20, wm 30@10

extreme stretch

normal stretching

 

Thought I was good the next day, until someone grabbed my shoulders .... wow was I tight! So excellent session. )

 

Fri: 30 min cardio on incline tread

3 sets crunches upper 100-30-30

3 sets crunches lower 30-30-30

stretching

 

Sat:3 sets crunches upper 100-30-30

3 sets crunches lower 30-30-30

3 sets lower back extensions 30-30-30

Standing Calf Raises wu 12@60, 8@120, 8@150, wm 30@75 (2 very brief pauses)

extreme stretch

Hack Squats (first time I have ever done these and I am in love!) wu 12@95, 8@145, 8@145, wm 30@95

Abductor (Inner Thighs) wu 12@22, 8@45, 8@52, wm 50@22

Lying Leg Curls wu- 12@20, 8@40, 8@40, wm 50@20

stretching

 

Calves and Inner thighs were sore (calves were screaming) on Sunday. So nice again

 

I had to go out into the sea of humanity yesterday to finish shopping (people watching is always entertaining, lol) But I'm finally finished shopping yesterday! Had to load last of my shopping in a total downpour ..... I was soaking wet from head to toe by the time I was done loading and got back in the truck. Now working on wrapping in spurts and at some point off to the gym today since everything is closed tomorrow!

 

http://www.denisenicole.com/images/c432e.jpg

 

Happy Holidays Everyone!

Link to comment
Share on other sites

OK, this Christmas thing is messing up my schedule! I'm not one to miss a training session and in fact for those who know me well enough, it really p*sses me off.

 

Went to tan first ..... they closed at noon. Why be open from 9-12? Why bother at all?

 

Went to gym and was there just in time to see them locking the doors. They closed at 2.

 

This spurred a tiny bit of road rage (since I just wasted my time) ...... but I kept it verbal and did not actually run down the slow drivers and the 2 that cut me off.

 

So I'm all hopped up and ready to roll had already pre-work out loaded. So came home to deck / weight room which is filled to the brim with merchandise left over from the retail center I closed. And managed to dig out the dumbbells. It was a light session anyway, but instead of using the machine press, I opted for dumbbell and instead of seated dips (so I could add more weight on), I had to opt for bench dips.

 

So:

3 sets crunches upper 100-30-30

3 sets crunches lower 30-30-30

Seated dumbbell press wu 12@15, 8@20, 8@20, wm 30@10 (2 very brief pauses)

Bench (or rather chair since I can't get to my freaking bench) 3 sets of 10

stretching

 

I feel better now OK .... gotta pound this shake then off to deliver presents .... need to go put on my happy face.

Link to comment
Share on other sites

Cooked holiday meal yesterday and ate something, but not being a sweets person I stayed away from all that. Meal still felt heavy even though I kept my portions way down. Just not used to that type of food, I suppose, but did so out of tradition (should of just slammed a protein shake, lol). That being said it translated into me feeling sluggish today.

 

Back to normal clean diet today, getting ready to jump on tread now (30 min). And some ab work. Looking forward to lifting tomorrow and ditching this 24 hour food hang over!

Link to comment
Share on other sites

Got the cardio and ab work in (3 sets upper and lower). Here are xmas pics..... because we all know how much everyone like to see other's family photos! rofl

 

My best friends new baby (whom I spoiled rotten with gifts):

http://www.denisenicole.com/images/chris22e.jpg

Got her giggling:

http://www.denisenicole.com/images/chris23e.jpg

My best friend and I:

http://www.denisenicole.com/images/chris025e.jpg

My big Sis and I (for those who don't know she suffered a massive brain steam stroke approx 2 years ago):

http://www.denisenicole.com/images/chris27e.jpg

My parents:

http://www.denisenicole.com/images/chris35e.jpg

My 4 kids and my nephew (all the cousins):

http://www.denisenicole.com/images/chris41e.jpg

My daughter's father and I:

http://www.denisenicole.com/images/chris50e.jpg

I'm not that heavy ..... REALLY!:

http://www.denisenicole.com/images/chris52e.jpg

 

Took down xmas decorations (except exterior) today. So glad to be a bit more clutter free!

Link to comment
Share on other sites

Never got over my food hangover yesterday, but of course did not miss my session. Went in feeling "icky", but supps had kicked in by the time I had warmed up. I was feeling pretty good by the time I hit deads .... but still feeling "fat". Still bloated from that xmas dinner .... that'll teach me! (shoulda gone for that protein shake instead, lol)

 

Yesterday:

3 sets of abs upper 100-30-30

3 sets of abs lower 30 each

3 set lower back ext 30 each

Some new exercises for me today, but made notes and will need to bump some of the weight up next round:

Ez Curls wu 12@35, 8@55x3

Zottman Curls (these were odd to do, so was trying to concentrate on form) 8@10, 8@15x2

Gravaton Chins: 8 using 70, 8 using 50x2

Rack Deads: 12@90, 8@140x2, wm 30@90

 

Wrists and mid back hurt a bit today. Going to say the wrist prob was with the twisting motion on the zottman curls .... so may not be a good exercise for me. But will give them another go round before I decide to drop them. Mid back, undecided if it's just sore or I somehow compromised form somewhere .... I'm pretty particular on form and use mirrors a lot ... and no baggy clothes, so I can always see where my body is during the exercise. So I'm thinking sore.

 

Later today: 3 sets abs upper and lower, 30 min cardio interval training on incline tread..... I need some new music, same, same is getting old now, lol And I MUST have music to make it through cardio.

 

Took xmas decorations down except exterior. Glad to have the "clutter" gone.

 

Living room IS getting moved to dining room. Dining room table is going into storage. Living room will now have punching bag in corner, mats on the floor for MA, and a vertical pole for fitness (got it for christmas, lol)

 

So now my enclosed back deck is a full free weight power rack, calf machine area. My living room is cardio, MA, boxing and weapons training room, and my bedroom has the tread in it! Getting an elliptical this year, I think .... not sure yet. Oh and hooking up a mean stereo system which streams through the house ... how cool is that???

 

So will be ditching the dresser and book shelf, I really only need a bed in there, since I have a pretty large closet anyway. I figured the neighbors already think I am insane, especially when I am unloading groceries or going to the mail box while breaking in new figure shoes (5-6") .... just wait until the see the interior of my house! rofl

Link to comment
Share on other sites

Yesterday:

3 sets of abs upper 100-30-30

3 sets of abs lower 30 each

 

When you say upper/lower...what specific exercises are you doing?

 

oh .... that be helpful, huh?

 

isolated crunches and isolated reverse crunches .... very small movements while contracting the abs the entire time.

Link to comment
Share on other sites

Yesterday:

AM: 40 min steady cardio tread

stretching

Afternoon:

Tanning (it's been so dreary lately re: weather, and really gave my mood a boost)

3 sets of abs upper 100-30-30

3 sets of abs lower 30 each

3 set lower back ext 30 each

Stiff Leg Deads: wu 12@90, 8@110, 8@110, wm 30@60 (felt like I could go much heavier on these, but knew I'd be hurting and haven't done a ton of lower back work, so thought I'd stick with the numbers I did.... however, seem fine today, so the weight goes up for round 3)

Calf Press on Leg Press: wu 12@125, 8@175(PB), 8@205(PB), wm 30@125

extreme stretch

Leg Press: wu 12@125, 8@175, 8@205(PB), wm 30@125

stretching

 

Going into my workouts stronger and stronger each time. I'm loving the pre wo supps. Eating is so clean and very filling! So much so that I end up forcing meals.

 

Back of legs are SCREAMING today, and my lower back is sore .... alll in a good way.

 

Broke my finger (don't ask), it's my pinky and seems straight enough so instead of spending yet more money at hospital, just splinting it myself

 

Had my old tatoo photographed and traced. My artist is working on the design now. I'll post the before and after when it's done.

 

Then went to dinner and almost ordered the salad with mango dressing, then my date reminded me I'm allergic to mangos (you know tongue swells, throat closes). Um total blond moment Glad he was there!

 

Going to movies tonight "I am Legend" and then have a long week ahead. Will be entering a few mag contests and will need enough votes to win. This is where all my friends come in These aren't the win and get prestige, but the win and get a paycheck shoots.

 

Hair tomorrow, NY Party that eve. Planning on going around 10:30 and staying til about 12:30. House I'm staying in for the eve is less then 1/4 mile from the venue.

 

Oh .... today is rest day

Link to comment
Share on other sites

I really want to see I Am Legend! Let me know how it was.

 

So weird you should mention your wrist.

 

I SLEPT on my wrist wrong 3 weeks ago and the pain hasn't gone away. So frustrating! I should probably wrap it. Today is the first day it's starting to feel okay though (knock on wood). Do you avoid certain dumbells or exercises and switch to more wrist friendly ones when your having wrist issues or do you just muscle through the exercise you had laid out for you.

Link to comment
Share on other sites

I really want to see I Am Legend! Let me know how it was.

 

 

Sucked. But I still love will smith.

 

Saw it last night . . . I'm with you Zack. Will was looking jacked!! But the movie could have used some work (i.e. needs a better ending).

 

 

For sure started out well, ending sucked.

 

Will smith was looking good, his acting is always getting better...one of my favorite actors.

Link to comment
Share on other sites

SeaSiren,

 

I think you rock. You'd get my vote for best transformation of the year as far as where you were then and where you are now (on a physique and accomplishment scale for your industries).

 

You've done amazingly well and I'm very proud of you. I've been thinking about that lately and wanted to let you know.

Link to comment
Share on other sites

Please sign in to comment

You will be able to leave a comment after signing in



Sign In Now
 Share




×
×
  • Create New...