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dcDogz very normal log

AR-15 said:
Damn dude I had no idea you were into competition jj. I’m so sorry. I mean not that I’m anything special but I really would have loved to root ya on at least. My bad man….
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all good no worries im looking for another here soonish
 
whoa! woke up 201, i had to step off the scale and back on a few times to make sure this was right.
took of my socks even, idk what i thought that was gonna do then i noticed the sausage link ankles. :ROFLMAO:


yikes mega retention of water.
maybe a little too much too fast?
adjusting diet a bit down cuz it did not feel good at all. felt bloated and gross, almost pregnant.
however, did have a great workout today. significantly better. not a 100% but 85 - 95. still a little weak but I had gas in the tank to put in some effort and got a nice back pump.

latpulldowns
cable lat pulldowns
pendlay row
chest supported t bar row
assisted pull ups

tricep pull down
overhead tricep push down

30 min stairmaster

weight was quite a bit lower then i was doing 3 weeks ago so nothing of note, but got a real nice pump and stretch and felt myself really working the muscle.



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finally feeling a bit more strong again, and my look is back in the mirror for the most part. taking a lttle dandelion root to get rid of this nasty retention seems to be helping.
guessing dropping most of the androgens and refilling glycogen got me outta whack a little since I wasnt really retaining prior. i still feel a little bloated, but not really seeing it in the mirror too much. just my stomach a little.

all good tho had a good shoulder workout and was able to exersize normally for the most part. i was def still a little weaker on some lifts, but energy levels were very good. wanted to do more but kinda felt like i was spinning my wheels a little since i really didnt have much left to give.


reverse pec deck
incline db row pulls
cable cross pulls for rear delt
db shoulder press
lat raises db
db side lats
shoulder press machine

skipped cable lats, fronts, sides work today just felt like it was gonna be too much. i hit everything fairly hard.
 
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trying to figure out my maintenance but im pretty proud of these calories macros.
i think my maintenance is 2700 - 2900 around there but well see id rather start a little low then high.

plenty of room in my cals/macros to add carbs as needed to fill in the gap.
 
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great leg workout today

smith deep squats
finished with 2 x45 2 x10s x 2 x 10, then 12 failure
hamstring curls did a deload type of workout
rep rep rep, take off weight rep rep rep take off weight rep rep rep
seated calf raises, idk if its due to cut or just hydration but achilles heels both feel EXTREMELy tight. particularly when trying to stretch them. feels uncomfortably tight. didnt push it too hard.
finished with leg extensions and just murdered the quad. I kinda wanted to do the hack squat right after but just felt like i was done.

woke up 191.7 finally got that retention under control feel good and look good.
have another competition in late august at 190, with 1lb weight allowance. easy shit!
 
dcdogz said:
View attachment 141188



great leg workout today

smith deep squats
finished with 2 x45 2 x10s x 2 x 10, then 12 failure
hamstring curls did a deload type of workout
rep rep rep, take off weight rep rep rep take off weight rep rep rep
seated calf raises, idk if its due to cut or just hydration but achilles heels both feel EXTREMELy tight. particularly when trying to stretch them. feels uncomfortably tight. didnt push it too hard.
finished with leg extensions and just murdered the quad. I kinda wanted to do the hack squat right after but just felt like i was done.

woke up 191.7 finally got that retention under control feel good and look good.
have another competition in late august at 190, with 1lb weight allowance. easy shit!
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IMG_5284.jpeg
 
dcdogz said:
new program starts sunday! hired a coach from ASF! things about to get normal!
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That’s great.. really would like to hire a couch as well from this forum but funds won’t allow it at the moment. Feel it would make it so much easier without second guessing yourself all the time.
 
Nood said:
That’s great.. really would like to hire a couch as well from this forum but funds won’t allow it at the moment. Feel it would make it so much easier without second guessing yourself all the time.
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yea its tough. luckily i have the funds now, i may not in the future, but at least for now i can. particularly since i plan on LEAN bulking, which ive never done before and ended up just getting fat, hopefully can put on super quality lean gains. having someone watch out over you is kinda a big relief versus doing it all yourself. Even though Im pretty strict with everything, being accountable to someone is another plus. Im sure the lifting program, and diet timings and gear choices are all top notch as well but not having to worry whether or not im doing the right thing is a huge relief.

lowering the cortisol already. :ROFLMAO:
 
dropping npp really feeling it in the joints. all the time running wasnt sure if it was doing anything, uh yea it was. noticing elbows knees and even my achilees heels super tight.
although i feel like its a good thing, gives me time to heal up everything 100%. otherwise may have busted something up. Achilees heels probably the most worrisome but been stretching it and staying away from standing calf raises. ive been hitting calfs insanely so i feel like its just an overtraining thing. not terrible just a little uncomfortable at times.


woke up 193.2 but had been chugging crazy water.
after working out (chest/bis) and a good bathroom break, 190.2.

had to change up my calories yesterday a bit, went up 381 was just absolutely starving. didnt feel good.
woke up 3am starving as well, had a ricecake and some cottage cheese.

didnt feel too bad so just went to the gym.

hit chest and bis and was a wonderful workout. felt pumped. pretty strong. obviously coming off 600 total androgens gonna be a bit weaker but felt good regardless.

incline smith 225 x 2 faliure at 8 and 7.
incline db failure at 70s x 10
chest db flys 40s falure @ 10
chest cable fly worked up a good pump not really til failure.

destroyed bis with curls, hammers, and cable curl.

also figured out 150 carbs or less i get super super lethargic. literally falling asleep at my desk. 220 -250 makes me feel really good and energetic.

1721394856268.png

adjust yesterdays meal plan, still coming up with todays.
 
dcdogz said:
dropping npp really feeling it in the joints. all the time running wasnt sure if it was doing anything, uh yea it was. noticing elbows knees and even my achilees heels super tight.
although i feel like its a good thing, gives me time to heal up everything 100%. otherwise may have busted something up. Achilees heels probably the most worrisome but been stretching it and staying away from standing calf raises. ive been hitting calfs insanely so i feel like its just an overtraining thing. not terrible just a little uncomfortable at times.


woke up 193.2 but had been chugging crazy water.
after working out (chest/bis) and a good bathroom break, 190.2.

had to change up my calories yesterday a bit, went up 381 was just absolutely starving. didnt feel good.
woke up 3am starving as well, had a ricecake and some cottage cheese.

didnt feel too bad so just went to the gym.

hit chest and bis and was a wonderful workout. felt pumped. pretty strong. obviously coming off 600 total androgens gonna be a bit weaker but felt good regardless.

incline smith 225 x 2 faliure at 8 and 7.
incline db failure at 70s x 10
chest db flys 40s falure @ 10
chest cable fly worked up a good pump not really til failure.

destroyed bis with curls, hammers, and cable curl.

also figured out 150 carbs or less i get super super lethargic. literally falling asleep at my desk. 220 -250 makes me feel really good and energetic.

View attachment 141340

adjust yesterdays meal plan, still coming up with todays.
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I need to do a high day every 4th day. Currently doing carbs around 250-280. By day 3 the lethargy starts setting in. Seems to help me out with the energy levels.
 
Nood said:
I need to do a high day every 4th day. Currently doing carbs around 250-280. By day 3 the lethargy starts setting in. Seems to help me out with the energy levels.
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yea i know what you mean, too many low days and im drooling at the desk. trying to find a good consistent amount but def cant be under 200 ever at the moment.
 
Coach told me to take day off to get ready for tomorrow.

Went to gym did alot of stretch work and 30 min stairs.

Was really hard to not touch weights since Saturdays were back days one of my favorite.

Sometimes it takes more discipline to rest then march forward

Tomorrow new program starts!

Lower back little stressed and right achilles little tight but nothing entirely worried about. Probably from tourney / over use little.

Meal plan for today. Using custom macros coach came up for me.

I feel like it might be a tad too little for maintenance but sticking to it and checking weight daily weekly.

2nd day following it and i feel like I'm missing 1 meal / 150 to 250 calories. but the scale won't lie so we wait and see! Feels don't count sometimes.


Increased carbs and lowering protein really fucking fixes my lethargy issues that were pretty bad however.

Very noticeable in a couple of days. Just feel like I can get around more easily and did not pass out at my desk yesterday which was becoming very common past couple of weeks.
plus I could tell I was grumpy as well.
Don't feel grumpy.

Screenshot_20240720_083513_Firefox.jpg
 
dcdogz said:
Coach told me to take day off to get ready for tomorrow.

Went to gym did alot of stretch work and 30 min stairs.

Was really hard to not touch weights since Saturdays were back days one of my favorite.

Sometimes it takes more discipline to rest then march forward

Tomorrow new program starts!

Lower back little stressed and right achilles little tight but nothing entirely worried about. Probably from tourney / over use little.

Meal plan for today. Using custom macros coach came up for me.

I feel like it might be a tad too little for maintenance but sticking to it and checking weight daily weekly.

2nd day following it and i feel like I'm missing 1 meal / 150 to 250 calories. but the scale won't lie so we wait and see! Feels don't count sometimes.


Increased carbs and lowering protein really fucking fixes my lethargy issues that were pretty bad however.

Very noticeable in a couple of days. Just feel like I can get around more easily and did not pass out at my desk yesterday which was becoming very common past couple of weeks.
plus I could tell I was grumpy as well.
Don't feel grumpy.

View attachment 141490
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I'm wondering who u picked,but I think I have good idea
 
Introducing coach @Meetketchup ! Super stoked to be working with him, and have used a ton of his advice in the forums for the past year.

Because im stupid I didnt even realize he coached until I started searching the forums.
Immediately felt like he would be a good fit for me.

After the introductory emails I could tell right away this was exactly what I needed, exactly what i was hoping for and looking for.


Woo first day of new split....

holy hell wtf... I AM SO WEAK.

Took me about 1:15 to finish the first leg day, I can probably shorten that up but i was tracking rep ranges, weights and reviewing the split and words of advice back and forth constantly.

Wont take me long to memorize and Ill be able to focus more on completing the sets, rep ranges without thinking too much.

either way im 100% gonna have some doms tomorrow lol.

the pump in my legs I used to get is much much different then the pump I got today.
It felt very deep inside the quad and very deep with in the hamstring, where previously it felt superficial almost.

I havent been this excited to gym in a while.

As i get more comfortable ill be posting the weights and stuff like that but I started off VERY conservatively and those weights ended up becoming working sets.

For example on smith squats I finished with 185, where previously I was putting 275 -315 even.

It took everything in my mental power to NOT ego lift since my rep ranges were doubled in some cases. Wasnt expecting that kind of change to have such a large drastic effect on well, everything.

really enjoyed this first workout, pretty excited to see how I feel with the rest of it.

Energy was really good throughout as well, my legs are just fucked up now lol.

meal plan for today

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holy hell im a fucking idiot lol.

doing ppl as part of the weight lifting program which is entirely new to me and i thought I accidentally did my push day instead pull day and emailed ketchup asking what to do, well I did end up doing the correct workout lol

luckily enough some of my training methods for upper body were a little similar, so i thought i might not get doms, but yea no...im feeling it a few hours later. delts and particularly the upper area of chest. that connects to the shoulder. I didnt feel too fatigued after, but now at work I have to really think about lifting my arms lol.

My first weigh in i was pretty bloated after reefeding after my cut and came in 195.5 now about 10 days later im 187.5.

i got a new coffee pot so ive been drinking mad caffeine and pounding water non stop plus PEEING non stop good lord. As soon as the new coffee pot shineys wear off im sure ill pack on a little water.

meal plan for today

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my sleep is fucked up having a lotta trouble getting it. 5 hours and i just wake up. particularly today i woke up and just wanted to go train, and tried falling back asleep and i coudlnt.
I dosed some melatonin but while it helped me fall asleep quickly I woke up extra alert.

Im def a little down from a lack of sleep.

if anyone has any tips to at least get 1 more hour much appreciated.

I do have lunesta on hand, but dont really want to try it personally. rather go down natural methods whatever they may be.

Absolutely loving the split tho, lotta new movements for me, and the gym feels new and fresh again.

ketchup is having me train to failure, which I thought I was doing, but after following his strict directions on form and movement concentric and eccentric parts of the lift, holy hell I was WAY off.

Its a huge mind F trying to get to failure, having every muscle fiber telling you to stop but trying to push through. I felt a little queezy after the incline machine. I dont think ive ever felt like that before.

On paper it didnt seem to bad, but its extremely intense.
 
I've been taking Alteril. Amazon has it. Especially when I switch shifts midweek. Usually only takes one but even if i take 2 I wake up feeling clear. Unisom and other shit always left me crazy foggy. I think @Fletcher suggested it at one point.
 
Might have to play with the timing, I usually take it 1.5 ahead of when I expect to lay down.
 
Completed my first pull work out.
was fairly lat heavy since ive been wanting to grow those.

I had a lot of trouble on this one finding the correct form and rep ranges to hit specific muscle groups. by the time i found it i was fairly fatigued and on a few had to drop weight just to finish sets.

I catch myself here and there kinda lazying off on it and have to bring back the intensity.

It takes alot of effort and extreme focus to really target the muscle groups for me. you can feel your mind breaking lol.
love it though. Im sure ill get the hang of it shortly.

At one point felt like my biceps were gonna peel off the bone.

btw If anyone has tips on hitting the rhomboid on t bar row send me whatever you got! I had a shit ton of trouble on it.

Meal plan for today

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fairly similar to yesterdays really enjoyed the satiety I had on this.

tomorrow is legs followed by bjj, woo boy thats gonna be a doozy!
 

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