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dcDogz very normal log

hit hamstrings hard today. I knew today would be rough since I wasnt sure about how long it would take to complete and having my bjj class right after. havent been sleeping right. hopefully this weekend can
catch up on much needed sleep.


i have a bad herniated disc so was worried about how today would go, and it definately stressed my lower back out a TON but overall still got real nice stretch on the movements.
just have to play with the weights a bit and really stop when my form goes so that I can save my back.

its only 1 time a week so should be fine, and with the bjj after it seems to soothe my back a bit. also forces me to take it a little easier and bjj, and since I was properly warmed up everything just felt a bit better at class.

tomorrow ill start posting my weak ass lifting numbers since I got a good handle of where I am at so I can track my progression here.


meal plan for today
1721828715942.png


i have some burger patties i need to finish and god what a fucking pain in the ass getting it to fit my macros. took me wayyy longer to make this plan for today then Id care to admit.
 
JackedCarpenter33 said:
Ketchups going to mutate you 😂
Click to expand...
looking forward to mutating.

i swear my calves have already grown. they are constantly cramping / twitching despite proper hydration, sodium and electrolytes. I look at them and look bigger.

this weekend I have a rest day and im gonna take measurements to track which I should have already done but been a little lazy about that one.
 
hamstrings sore, chest pumped..is there anything better then maybe waking up and taking a dump?

alright hell yea, push workout #2 and I moved the needle a little bit.

push


incline machine
last set 110 x 8, finished with dropped weight which was my previous failure

standing cable fly

last set 27.5 x 12 roughly the same but I fixed my form a bit and had a significant stretch from this

db incline
went from 60 x12 reps to 65 x 11 reps significant increase in a few days imo.
upright row

still having a little trouble with this one finding true failure
last set
60 x 14, pretty sure I can go up it just feels very awkward.


overhead triceps cable ext
60.5 x 15 up from 55 x 15

lat raises
last set 22lbs x8, went failure, dropped weight a little and finished out set up from 16.5 which was a true failure monday.

plate loaded dips

bw + 25lbs
x 10 failure last set


seated db lat raises

last set
20 x 14 up from 17.5 x 14

all in all was great. mind you this my second day doing this type of training BUT and check this out.
my buddies at jitsu one of them told me "is your chest growing a tumor?" cuz it was pumped as shit.

they are already seeing some gains! :eek:


thats totally wild to me! and my sleep is shit too, imagine if I can fix it. hopefully I can catch up this week on much needed sleep.
going on a little one day trip, already meal prepping for the trip!

Meal plan for today
saga of the fatty patties is over, all finished yesterday and can return to regularly scheduled programming
pretty much a repeat of Tuesday, absolutely loved how satiated I was and energy levels were throughout the day.


1721916604437.png
 
dcdogz said:
hamstrings sore, chest pumped..is there anything better then maybe waking up and taking a dump?

alright hell yea, push workout #2 and I moved the needle a little bit.

push


incline machine
last set 110 x 8, finished with dropped weight which was my previous failure

standing cable fly

last set 27.5 x 12 roughly the same but I fixed my form a bit and had a significant stretch from this

db incline
went from 60 x12 reps to 65 x 11 reps significant increase in a few days imo.
upright row

still having a little trouble with this one finding true failure
last set
60 x 14, pretty sure I can go up it just feels very awkward.


overhead triceps cable ext
60.5 x 15 up from 55 x 15

lat raises
last set 22lbs x8, went failure, dropped weight a little and finished out set up from 16.5 which was a true failure monday.

plate loaded dips

bw + 25lbs
x 10 failure last set


seated db lat raises

last set
20 x 14 up from 17.5 x 14

all in all was great. mind you this my second day doing this type of training BUT and check this out.
my buddies at jitsu one of them told me "is your chest growing a tumor?" cuz it was pumped as shit.

they are already seeing some gains! :eek:


thats totally wild to me! and my sleep is shit too, imagine if I can fix it. hopefully I can catch up this week on much needed sleep.
going on a little one day trip, already meal prepping for the trip!

Meal plan for today
saga of the fatty patties is over, all finished yesterday and can return to regularly scheduled programming
pretty much a repeat of Tuesday, absolutely loved how satiated I was and energy levels were throughout the day.


View attachment 142150
Click to expand...
Lmao loving the log. Nothing better than being sore and waking up and taking that dump.
 
meal plan for today and added bonus

natures own keto life bread has some pretty desirable macros, biggest thing is that its very similar to orowheat bread cals and macros, but the bread is like 2x as large. just air but it feels nice having something that looks like a massive piece of bread.

I bought a creami and plan on using it sunday night to make some of those protein ice creams with cottage cheese and yogurt.

Another little food hack for white rice. For whatever reason lately ive had a huge sweet tooth, im not particularly fond of sweets generally but you can make white rice flavored pudding thats pretty tasty.

just take your white rice, add splenda, cinnamon, maybe teeny drop of vanilla extract. mix it all up and top with sugar free syrup and the taste is spot on!


2nd pull workout done was able to increase weight just about across the board

hammies still super sore, and biceps are kaput still working on figuring out t bar row but I think i got it finally and was finally starting to feel the pump towards the last set. was able to get a nasty squeeze.



•T-Bar Row

45 + 10 x 12

• Standing Dual Cable Bicep Curls :


27.5 x 13


• Standing Straight Bar Curls:


40 x15


Straight Arm Cable Pullover:

60 x 12

Lat Cable Pulldown


121 x 12

• Wide Grip Lat Pulldown:


99 x 12



• Seated Chest Supported Row:

45 x 10


Cable Rear Delts:

Cables
22 x 10 tf


was worried about doing these workouts then going to bjj but man it feels almost better like going to failure really gets me in the zone and everything all warmed up and lubricated.
despite the fatigue my mind feels so sharp.

unfortuantley I train extremely early, and every once in a blue moon we get low attendance. It was just me and an extremely high level black belt.
lol

lets just say it was an absolute slaughter and did what I could with him for about 6/7 rounds lol. all in all was good fun however and worked what I could. It took me 4 rounds and multiple taps to set up
1 single leg and he said "nice". I can die happy.


meal plan no real changes just trying to cover macros with an extra item

1722005655411.png

going on a little road trip this weekend so might not update too much depending on how busy i am.

more then likely sunday update or just monday.
 
Meetketchup said:
Looking forward to seeing the first week check-in. You nailed it this week.
Click to expand...
not sure how noticeable it will be visually but I feel freaking GREAT. i def feel like I grew a little im sore as shit. i know it doesnt particularly mean anything but still! excited to see how it goes as i progress further and deeper, especially as I improve my rep movements. need to take measurements tomorrow morning. biggest killer right now is sleep but when i go to bed im so worried about missing the times and skipping bjj or the workout. im waking up a freaking hour before the alarm is set naturally. mostly excitement for me its fun to be in the gym. I got the timings down for the workouts so my mind should be more at ease next week I believe. plus no bjj sat - tuesday so hopefully can catch up big time. feel like just need a couple 6s and 7s and ill be set!
 
dcdogz said:
not sure how noticeable it will be visually but I feel freaking GREAT. excited to see how it goes as i progress further and deeper, especially as I improve my rep movements. need to take measurements tomorrow morning. biggest killer right now is sleep but when i go to bed im so worried about missing the times and skipping bjj or the workout. im waking up a freaking hour before the alarm is set naturally. mostly excitement for me its fun to be in the gym. I got the timings down for the workouts so my mind should be more at ease next week I believe. plus no bjj sat - tuesday so hopefully can catch up big time. feel like just need a couple 6s and 7s and ill be set!
Click to expand...
Visual changes will certainly come. Interested to see the daily weight/trend, pics, adherence to macros and all that good stuff in my spreadsheet, your feedback, so we can reassess macros. Sleep will be of utmost importance for week two's goal! It's as important as the training and diet. :)
 
had some free time

with traveling had to think a little what the hell do i eat with no microwave really and maybe just a cooler

all my go tos would leave me way under, or way over certain macros.

1722021145723.png



1722021167489.png

eggs a little tricky since i have to eat the hotel eggs but should be okay i think.
might make some adjustments so i can have some greens but just getting bases/macros covered for now.
maybe ill just get some boiled pre packed eggs instead.

either way decent base
 
dcdogz said:
had some free time

with traveling had to think a little what the hell do i eat with no microwave really and maybe just a cooler

all my go tos would leave me way under, or way over certain macros.

View attachment 142299



View attachment 142300

eggs a little tricky since i have to eat the hotel eggs but should be okay i think.
might make some adjustments so i can have some greens but just getting bases/macros covered for now.
maybe ill just get some boiled pre packed eggs instead.

either way decent base
Click to expand...
Could always store them in your missus vagina (the boiled eggs)... Just a suggestion 🥚🤷🏻‍♂️
 
dcdogz said:
with traveling had to think a little what the hell do i eat with no microwave really and maybe just a cooler

all my go tos would leave me way under, or way over certain macros.

eggs a little tricky since i have to eat the hotel eggs but should be okay i think.
might make some adjustments so i can have some greens but just getting bases/macros covered for now.
maybe ill just get some boiled pre packed eggs instead.

either way decent base
Click to expand...
Don't go crazy. Do the best you can and whatever macros are left just use an IIFYM approach making decent food choices to hit your daily totals. Less stress, better gains. You aren't on prep. :)
 
Meetketchup said:
Don't go crazy. Do the best you can and whatever macros are left just use an IIFYM approach making decent food choices to hit your daily totals. Less stress, better gains. You aren't on prep. :)
Click to expand...
im actually super relieved. I used to just eat beef jerky and quest shit on road trips. kinda pricey.

nice to have a different way of viewing macros I didnt really consider before. maybe ill toss in a quest cake for nostalgia. haha
 
@dcdogz did you watch any of the judo boys today at the Olympics? Not a fan of the Gi or the rules but I saw a few good battles.
 
dcdogz said:
had some free time

with traveling had to think a little what the hell do i eat with no microwave really and maybe just a cooler

all my go tos would leave me way under, or way over certain macros.

View attachment 142299



View attachment 142300

eggs a little tricky since i have to eat the hotel eggs but should be okay i think.
might make some adjustments so i can have some greens but just getting bases/macros covered for now.
maybe ill just get some boiled pre packed eggs instead.

either way decent base
Click to expand...
What app or program is this?
 
AR-15 said:
@dcdogz did you watch any of the judo boys today at the Olympics? Not a fan of the Gi or the rules but I saw a few good battles.
Click to expand...
Was traveling I'll be watching tho just got home yesterday evening

I want to watch the wrestling
 
dcdogz said:
Just starting this to start documenting progress a bit more. Ive done well with what ive been doing from fat to fit in about 13months.

260lbs -> 193 9% bodyfat.

During my cut phase from jan to today i went from 17 -> 9% body fat and increased my lean body mass by 8lbs, while only dropping 8lbs. good results but we can do better!

Still cutting currently for another couple of weeks.

height: 5 9
fasted weight: 188.3lbs
BF 9.5%

Cutting cycle currently running
200 test e
100 npp
200 dhb
anavar 45mg
6iu hgh 3iu am,3iu pm.

just tossed in orals last few weeks to really drive the BF down/cut water rentention and make weight for a grappling tournament.


Current diet plan

cals 2500
protein 275
fats 65
carbs 150


workout split not sustainable currently

saturday back tris 30 min stairs 1 hour grappling followed
sunday legs 1 hour grappling 6 hours later for 1 hour
monday chest bis 30 min stairs
tuesday shoulders 30 min stairs
wednesday back light volume 1 hour grappling followed
thursday legs light volume 2 hour grappling followed
friday chest light volume 1 hour grappling followed

Today was a light volume day for me
just kinda go through the motions for my heavy grappling days

lat pull down
finished with 165 x10 supinated

cable rope lat pushdown
55lbs x 8

cable low row
135llbs x 8

barbell row
135 x 10 x 4

1 hour grappling followed


thanks for @JackedCarpenter33 for suggesting i do this.
Click to expand...
looking great dude. I am late to the party
 
alright back in the saddle. God damn doing meal prep on the road is a HUGE pain in the ass but got it done mostly
refillin cooler with ice, draining water, getting ziplocks wet etc. trying to reach hydration goals weighing stuff so glad to be home.

I went to crunch in the city i was in, and god damn mine sucks. Im so sad, it was an absolutely huge crunch with every single piece of equipment I could dream of.
I was in a rush and trying to do legs. Had a great workout, drove 20 min @ 5am and busted up those quads to my hearts content. only problem was the gym was like 50degrees inside and I was absolutely freezing. I could not warm up for the life of me. Almost felt like an injury waiting to happen.

meal plan for today, finishing up road trip foods. Today/tomorrow wont be too different.

Had great push work out today! went up on weight on a just about everything again today a tad.
I think its mostly understanding true failure now and my body prepped, not only that glycogen loaded up!
Maybe I am gettng stronger idk. went up just about 2.5on a few and mostly 5lbs on a lot of lifts. since my initial weights were pretty low starting, on some of these its as much as 8% to 12% increase from one push to the next! pretty neat.

my shoulders were on fire today yikes. I think i left a little on the table with chest today, but I felt good regardless. especially with most of my weight gains being chest dbs and machine incline.




1722264689305.png
 
Meetketchup said:
Enjoy the nice bump in carbs this week :)
Click to expand...
it made quite the difference, i was able to push leg press so hard i had to drop a little weight on the smith squats. my quads felt like they were ABOUT TO RIP. almost fell to my ass first rep and had to re rack and pull myself together lol. I didnt feel anything until i squatted and i was like hollly helll.
 

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