Dakotah's log

[Dakotah]

Woke up at 2 pm -

had 2 cups of coffee

ate half bowl of ramen noodles

drank water throughout the day

11:45
are salad with tiny amount of ranch dressing and 10 croutons 3 teaspoons of cottage cheese and one can of tuna fish and 3 teaspoons of corn
had half glass of milk



My workout tonight
warmup-lat pull downs 130 lbs for 10reps for 3 sets
speed squats
safety bar + 25lbs and purple bands for 12 sets of 2
reverse hypers+25lbs each side 35reps
glute ham raises-45reps

 

[jenscats5]

Hi girlie!! Welcome!! Nice to see you over here!!

 

[The Shadow]

BOUT DAMN TIME.






Hiya D.

 

[Gymgurl]

YAY...I'm not the only one getting accountable! Glad to see you D!!!

 

[Sassy69]

YAY! Welcome to the world of daily updates!

 

[Evil_Frisky]

Woo Hoo...

so glad to see you here darlin!

 

[Dakotah]

Thanks you everyone

I know it took awhile but hey im here.
I have to admit it is going to be hard for a while still - i am having some problems still and am working on fixing them. I am finding it hard as hell to eat and when I think about food im naseaous and then dont eat. I am down to eating once or 2 times a day because i force myself to.
I have docs appointment for Friday and I will see if I can start recovery.
Anyways I love you guys and am glad I started this also - it will help alot.
First step- down!!!
Hugs to all of you!!

P.S.
I will be taking my pics and such when i get home tonight from work- which means i will have them posted within a few days.

 

[Miss24k]

Hey D, I'm glad you're here.

 

[*Bunny*]

Yay another LOG!!!

 

[the-short-one]

 

[skittles]

I seen your pic's before & you look great - can't wait to see your progress

 

[jenscats5]

Baby steps, D!! Take your time & take 1 day at a time..... it will all come together.....

 

[Dakotah]

workout routine tonight

glute ham raises 55 total
back raises with 25lb plate 40 reps and without plate 12
reverse hypers with 70lbs on 35 reps


meal today

breakfast

1 cup of coffee
3/4ths of a breakfast burrito
contains egg whites chunky salsa and sharp cheddar cheese
and flour tortilla shell

NOTES:
I felt sick all day and had no appetite
horrible headache for good protion of day


2nd meal
salad with cucumbers and 1/4th cup croutons and a bit of italian salad dressing
NOTE: I had no appetite but felt it important to eat for strength and mind


3rd meal at 9 pm

Small salad w/croutons and lots of cucs and very tiny amount of dressing
1/2 cup of low fat cottage cheese

1/2 bowl of ramen noodles w/fried mushrooms - not fried with butter but tiny bit of cooking spray

NOTES:
No appetite but felt dehydrated
stomach is queasy but could be from lil food this time

and 2 glasses of water

 

[The Shadow]

ok......


you know you need more protein rright?




yep...thought so.


Hang in there.

 

[Dakotah]

yes i know i do

it is hard right now because im merely forcing myself to eat lately so i guess in my opinion some food is better than none. - im working on things believe me im hanging in there

 

[Sassy69]

Hang tough D! Your body is trying to deal w/ all sorts of things lately but its hella strong and you'll back & going for the gold in no time!

 

[Dakotah]

Today

woke at noon
ate 1 can of tuna and had one glass of OJ

NOTE:
was a lil hungry but not much but did feel rested

3 pm had 2 spoons lowfat cottage cheese and one sandwich with ham n cheese w /tiny amount mayo and one glass oj

NOTE: felt a little better after having bite to eat.

5:30Pm

Had protein bar and glass water


7:30 pm had a helping of chicken broccoli bake (recipe from thread i read on girls fitness forum)
had 1/2 cup lowfat cottage cheese and glass of milk
NOTE: I felt a lil too full after eating so I know I ate way too much. But for First time in a few days I had more of a appetite.

9:30pm had strawberry protein shake
Workout

was sore from doing glute hamraises and reverse hypers from last two days so decided to do a mile and half jog at slow speed with no stops - not sure if will make it to the gym tonight im tired and my throat is sore from jogging in cold.
Jog time took about an hour or so give or take a lil.

 

[*Bunny*]

NOTE: I felt a lil too full after eating so I know I ate way too much. But for First time in a few days I had more of a appetite.

Great news girl!

 

[Dakotah]

Meals
2:30pm
Had Potatoes Obrien and scrambled eggs with salsa - no sodium
and Orange Juice
Note: was not hungry but had to eat anyway otherways i would be tired for the day


5:45pm
Had real peanut butter and jelly sandwich
large salad w/croutons
salad bits contains sunflower seeds bacon bits and flak seed and few other things healthy topped with little ranch dressing


8:30 pm
Tortilla Soup contains Rice,corn,tomatoes,chilies,chicken and topped with lil bit of mozz cheese.




I realize that it is not entirely healthy but for cheat day it was as good as i could do

I had to have cheat day a day early due to going to a competition tomorrow to watch.

 

[Dakotah]

well today was definetly slack and sicky day for me- the beginning of a cold and also it was slack day for the diet for sure


woke up at 6:45am
had 2 tiny cinamon raisin rolls and cup of coffee

1:30pm
had shredded prok sandwich with teeny bit of bbq sauce --- only food they had a meet i went to

drank lots of water thru the day

4:00pm

had turkey bacon sandwhich from subway a half sub
had tiny bit of mayo ,mustard, cucs,pickles, black olives


quarter to six went to Fudruckers restaurant and ate with a friend
had a hot dog with tiny bit of ketchup and mustard 4 drops and handful of their fries
large glass of minute maid orange soda

 

[Dakotah]

woke up at noon

made breakfast burritos again and drank Orange Juice
NOTE:
Didnt feel too good and felt really sleepy


5:30pm
ate med salad
bowl of tortilla soup - leftover

workout
went to gym and did elyptical for 55 minutes

had a protein shake when i got home

 

[Lady Viking]

hey darling
hang in there, we can do this

 

[Dakotah]

1:30pm

1 can tuna
3 eggs scrambled with potatoes Obrien
Orange Juice and lots of water

 

[The Shadow]

1:30pm

1 can tuna
3 eggs scrambled with potatoes Obrien
Orange Juice and lots of water

Do me a huge favor.......drop the oj.......add in plain water or crystal light

 

[Dakotah]

Do me a huge favor.......drop the oj.......add in plain water or crystal light

Sounds good will do that. i have like half a glass just to get some vitamin c in me.


i am also posting my pics and my measurements also

Im not sure how to put it in the thread tho

 

[nycgirl]

Sounds good will do that. i have like half a glass just to get some vitamin c in me.

Hey Dakotah!

For vitamin C, you can buy it in powder form and mix it with water. I get the 1000mg tub from Vitaminshoppe.com. All you need is 1/4 of a tsp. for 1000mg. It tastes a bit sour, so I usually mix it with 1 ltr of water to dilute the sour taste.

 

[Dakotah]

Hey Dakotah!

For vitamin C, you can buy it in powder form and mix it with water. I get the 1000mg tub from Vitaminshoppe.com. All you need is 1/4 of a tsp. for 1000mg. It tastes a bit sour, so I usually mix it with 1 ltr of water to dilute the sour taste.

thanks hon i might just try that

 

[The Shadow]

yep...dropping the sugar will really help your progress

 

[*Bunny*]

i see you havent missed a day yet good job sweetie!

 

[jenscats5]

Sounds good will do that. i have like half a glass just to get some vitamin c in me.


i am also posting my pics and my measurements also

Im not sure how to put it in the thread tho

Buy the Crystal Light Sunrise -- it's Orange flavor -- just like OJ without the pulp & acid taste and it has Vit C + Calcium.... it's good....

 

[Dakotah]

Thanks everyone for the advice it is definetly appreciated and also thank you for the compliments.

to finish my log for the day


3:53 pm
had protein shake

gym workout
bench nite
did bar for 10 reps for warmup
85lbs x3
105lbs x1
95+20lbs chainsx4
95x4
lieing tricep extension with 20lb dumbellsx26reps
green band tricep pushdowns 8reps for 3 sets
dumbell curls 20lbsx10reps x3sets


post workout
had protien shake


had dinner really late also
11 pm
turkey
brown rice and spinach
water

 

[Sassy69]

How are you liking the PL style of lifting?

 

[Dakotah]

How are you liking the PL style of lifting?

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!!!!!!!!

 

[Dakotah]

woke up at 9:30 am

ate about 11 am maybe a little sooner
had brown rice
bacon wrapped turkey
spinach all food was left over

drinking lots of water and running around house doing chores



4:15 pm

had can of tuna and added that to brown rice
had the rest of my turkey peice about 3 inches of meat left it was tiny peice and have been drinking water all day

 

[Dakotah]

6:15 pm

had 3 teaspoons natty peanut butter and drinkin tons of water




10pm
had a steak and brown rice and lots of water

gym workout

did lat pull downs for 3sets of 10 at 110 lbs had to work on form morethats why i went down in weight

legs workout

safety bar speed squats
10 sets of 2 reps
safety bar warmup for 10 reps
safety bar +2 10 plates for 5 reps
safety bar +3 30 lb for 3
safety bar +30 lbs and purple bands for the 10 sets of 2


glute ham raises 3 sets of 15
reverse hypers with 70lbs for 3 sets of 15

 

[Miss24k]

Another option for vitamin C, you can get a box of EmergenC each package has 1000mg of Vit.C, and you can get it in a ton of flavours, you can get a box for $12.95 US from GNC.

Yes I get mine from the States because it's like $30 a box here....

I'm sure you can find it at other stores, and online.

 

[Dakotah]

thank you miss 24 for the great advice i will definetly have to try this emergen C when i get some more funds.

 

[Dakotah]

woke up at 10:45 am
had leftover tiny peice of steak it was about an inch and half
slice of swiss cheese with about 6 tiny sodium free wheat thins
spinach
glass of 2 percent milk and then lots of water

 

[Dakotah]

woke up at 10:45

ate first meal at 12:30

ate potatoes obrien and 2 whole eggs and 2 egg whites scrambled with pepper and salt

 

[Sassy69]

Sounds good will do that. i have like half a glass just to get some vitamin c in me.


i am also posting my pics and my measurements also

Im not sure how to put it in the thread tho

Broccoli and other veggies are an excellent source of Vit C.
http://www.ext.vt.edu/pubs/nutrition/348-195/348-195.html

 

[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.

 

[nycgirl]

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.

Glad to see you back. Hope everything is okay.

 

[Dakotah]

Glad to see you back. Hope everything is okay.

Thanks sweetie - im okay and thanks for asking.





woke up late cause i went to bed late


meal 1- protein shake ----took some vitamins

drinking alot of water - i feel a cold coming after hanging around my sick neice for a few days

 

[Dakotah]

did cardio- did about 40 mins elyptical and then did bike for 25 mins
NOTE: when i woke this morning i had swollen glands and stuffy nose and headache - beginning stages of cold - I just have no energy whatsoever and really need some if im going to do legs tonight.


meal 2 banana and salad with red wine vinnagrette dressing and cucs and bac bits

 

[Dakotah]

woke up at 10 am

ate little bit of scrambled eggs and 3 sausages and had 3/4ths cup of coffee- i feel like poo so im upping my water intake and taking some dayquil and lots of vit.c pills not sure if im up to cardio today but i need to lose some fat so i better go.

 

[*Bunny*]

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.

 

[Dakotah]

dont really have a appetite so didnt eat much :blushing: yes i know i should eat more but i just cant


did manage a banana and lots of water

went to gym about 7 pm or so and did some walking of treadmill at half tilt and 3.3 speed but couldnt do a whole lot tried at first but no go on that.
got home at a salad and tiny it of dressing this time no sense in wasting something i cant taste.

took another vitamin c pill and drinking tons of water

11:30pm ate bowl of chicken noodle soup and drinking water

 

[Dakotah]

meal 1

ate scrambled eggs and 2 sausages links
drank oj and lots of water
took vitamins and had half a glass of coffee with 1percent milk but that was a hour after eating

 

[Dakotah]

yesterday i didnt eat much no appetite i ate at about 2:30 in the morning had a salad and some corn



today

ate one tiny chicken burrito with only salsa and the chicken and 1/4th slice of swiss cheese - had a glass of milk (still no appetite)

 

[Sassy69]

How ya feelin sweetie?

 

[Dakotah]

How ya feelin sweetie?

Hi sweetie

honestly im still feeling rough!!! No want to eat. but i am going to try to make myself - i just really dont have any taste. Thanks for checking on me sweetie.

 

[Lady Viking]

How is it going darling?