Vegan Bodybuilding & Fitness

Thank you Robert



Thanks

Tahini Dressing:
2/3c Tahini
1c water
1/4 cup of lemon or orange juice (I like orange for a sweeter taste)
1/4tsp garlic powder or 1 clove garlic, minced
1 tsp sea salt (also a pinch of cayenne for a kick if you like)
optional - 1 pitted date chopped or 1tsp agave

mix well, or for me I put it in a salad dressing container and shake well.

refrigerate remaining.


AM:
cardio 20 min

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.

All I can say is WOW! Can I be like you when I grow up?

cute!

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!

cardio today: 20 min

Here are a couple:

Wow! Really just checking in to see the story behind the new avatar (really cool pic - is it from the shoot with the bunny?), and then I found this. Sounds awesome, I just rediscovered tahini recently.

Thanks for stopping by!

Yes, part of the shoot with the bunny .... still waiting on the Alice pics

The dressing is one of my all time favs



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

I have been very blessed after beginning competitions and have quite a full schedule of modeling, competing and my new online personal training site for women (live in one month). I have had three shoots for me and one for my daughter just this week. I need to ride the modeling avenue out to where ever it takes me for however long they let me stay on this train.

I have reluctantly come to the conclusion that I will no longer be able to update my training journal in a timely matter and am closing it for now.

Don't worry! I will still be around here and am very much training!

Thanks so much to those who have contributed to my journal and supported me these many years.

Denise Nicole xx

"When we wake up in the morning we have two simple choices,
Go back to sleep and dream, or wake up and chase those dreams..Choice is yours"

We'll look forward to hearing of your success elsewhere!

did i miss your birthday or am i first for next time?

come back from Oz and don't forget your little dog