Dakotah's log

[Sassy69]

actually im loving it im still very ameteur to it but learning quickly and soaking in all that i am taught. It is hard and sometimes I just want to give up but then I lose that idea just as fast as I get it.
I went to a USAPL meet this last weekend and saw some young girls lifting a lot and I got this huge rush from it and had the time of my life. My first meet and I was so digging it.

I HAVE FOUND MY PASSION!!!!!!!!

That is awesome ! I did about 2 months of PL training year ago w/ some guys in my home town and really learned a lot. Its an awesome reminder about the importance of core strength and using the bands & chains is huge for building strength. Actually I think I'm going to start incorporating the bands in my chest day again because I'm really limited on my ability to advance when I hit my rep / weight plateau -- even w/ a spotter I have absolutely nothing left to knock out 1-2 more reps. I also incorporate box squats on quad day as my weights are going higher and I don't have a spotter.

 

[Dakotah]

i really like using chains and bands i know it will help up my strength and gain me some progress.

about your post before this last one - i love veggies and eat lots of them.

in fact i ate some awesome alfredo veggies - had broccoli,carrots,sugar snap peas. yum yum
been drinking lots of water about 2/3 a gal - i have a gal jug filled so i set myself the goal of drinkin a whole one in a day but i hate going pee every 5 min. so i have slacked off today
about 4 pm or so ate veggies^^^and a salad

went to the gym and did shoulders tonight

dumbells 20 lbs for 3 sets of 10 --- dumbell presses
dumbells 15lbs for 3 sets of 10 -----front laterals---was having cramps so i didnt do much
dumbells 15lbs for 3 sets of 8 -----rear laterals again same problem
did 20 mins elyptical

came home and ate roast and potatoes and again veggies---drinking nothing but water



p.s
i wont be posting in here for 2-3 days because i will be at wirk and wont have time to but plan to write down everything- the main goal for the next few days is to actually write it down so everyone cross your fingers please.

 

[Sassy69]

*fingers crossed*

 

[Dakotah]

well im here i didnt write it down but i do remember what i had
my legs and feet are so swollen and sore and im hurting - i HATE WORK!!!!
but i did prepare my own lunch before i went to work instead of ate at work the food they have so im pretty proud of myself. plus i limited my alcohol

3:30 pm
had natty peanut butter with a banana sandwich
drank alot of water

had 2 small glasses of starbucks liquer white russian

about 9:30 pm or so had a small salad

drank alot of water all night

got home between 2:30 and 3 am
ate a fillet of pacific pollock and some corn again drank lots water


so yay me eating healthy on a hard to do schedule which i know is hard to do for me
but now is a nap time cause i have to do it all over again.

 

[skittles]

Yay- good work

I know it's so hard to do

Check out Miss24K's pancake recipe - you can keep them in your purse ALL day & they rock, good for you too

 

[The Shadow]

D.....


Mondays:

Flat Bench Press Warm Up....pyramid Up To A Top End Set Of 3 Reps.....focus On Exploding The Wight Up And Then Getting A 3 Seconf Negative

Incline Db Press - 3 Sets Of 6-8 6 Second Total Rep Time

Dip Or Assisted Dip - 3 Sets Of 6-8 6 Tut





Tuesday: Back

Dumbbell Rows - Warmup And Pyraimd To A Set Of 3...explode...slow Contraction

Cable Face Pulls - 4 Sets Of 8-10 6 Second Rep

Seated Rows With A Straight Bar - 3 Sets Of 6-8 6 Sec Rep




Wednesday - Legs

Full Atf Squats - Warm Up...pyramid To A Set Of 3...explose And Get A Good Negative

Stiff Deads With Dbs...4 Sets Of 6-8 6 Second Rep

Hacks.....feet Together 4 Sets Of 6-8 6 Sec Rep

Calf Raise..seated Or Standing 4 Sets Of 12-15 6 Sec Rep


Thursday - Shoulders


Machine Or Bb Or Db Press.....pyramid Up To A Set Of 3 Explode Good Negative

Side Laterals - 4 Sets Of 8-10 6 4 Second Rep

Front Laterals On A 45 Degree Incline Bench 3 Sets Of 8-10 4 Second Rep



Friday - Arms

Rolling Db Extensions 4 Sets Of 6-8 4 Sec Rep
Barbell Curls - Same As Above
Nosebreakers - Same As Above
Incline Curls - Same As Above



For Mow - Follow The Basic Diet In The Shadow's Project Thread To See How You React To It...you Should Get Stronger And Drop A Little Fat For 4-6 Weeks

 

[Devastation]

D.....


Mondays:

Flat Bench Press Warm Up....pyramid Up To A Top End Set Of 3 Reps.....focus On Exploding The Wight Up And Then Getting A 3 Seconf Negative

Incline Db Press - 3 Sets Of 6-8 6 Second Total Rep Time

Dip Or Assisted Dip - 3 Sets Of 6-8 6 Tut





Tuesday: Back

Dumbbell Rows - Warmup And Pyraimd To A Set Of 3...explode...slow Contraction

Cable Face Pulls - 4 Sets Of 8-10 6 Second Rep

Seated Rows With A Straight Bar - 3 Sets Of 6-8 6 Sec Rep




Wednesday - Legs

Full Atf Squats - Warm Up...pyramid To A Set Of 3...explose And Get A Good Negative

Stiff Deads With Dbs...4 Sets Of 6-8 6 Second Rep

Hacks.....feet Together 4 Sets Of 6-8 6 Sec Rep

Calf Raise..seated Or Standing 4 Sets Of 12-15 6 Sec Rep


Thursday - Shoulders


Machine Or Bb Or Db Press.....pyramid Up To A Set Of 3 Explode Good Negative

Side Laterals - 4 Sets Of 8-10 6 4 Second Rep

Front Laterals On A 45 Degree Incline Bench 3 Sets Of 8-10 4 Second Rep



Friday - Arms

Rolling Db Extensions 4 Sets Of 6-8 4 Sec Rep
Barbell Curls - Same As Above
Nosebreakers - Same As Above
Incline Curls - Same As Above



For Mow - Follow The Basic Diet In The Shadow's Project Thread To See How You React To It...you Should Get Stronger And Drop A Little Fat For 4-6 Weeks

she's powerlifting my man. no negatives, no pyramids, no machines, etc. she needs to keep up with her box squats and speed work

 

[The Shadow]

she's powerlifting my man. no negatives, no pyramids, no machines, etc. she needs to keep up with her box squats and speed work

She asked for a program to help meet her needs.

Maybe the two of y'all need to get together

 

[Dakotah]

Ate a bowl of cereal this morning
drank water all thru the day

ate a salad meal 2 and med helping of spaghetti with cottage cheese

meal 3
had steak and baked potato

 

[Dakotah]

ok well its time i started again so here i am i will start fresh with the meals tomorrow but wanted my log back in the first page.