dcDogz very normal log

[dcdogz]

Spoken like a true coach. I use to have one that would say Enjoy this week cause your gonna go through hell after that.

noted, idk whats in store next week but ill enjoy it. weirdly its making me a little hungrier ive noticed.

i had gotten used to poverty calories.

i made an in out protein burger work just barely, and to fill in the carbs ate a couple of bananas. people were looking at me wierd. like wtf where'd he get bananas

 

[JC33]

@dcdogz nice work

@Meetketchup out here coaching the forum

Ketchups on point, and DcHawgs is probably the most organized dude I’ve ever seen

 

[chadmack]

Was traveling I'll be watching tho just got home yesterday evening

I want to watch the wrestling

Yep on the wrestling!
My son's were on the same National team as Mason Parris a few years ago.

 

[dcdogz]

Ketchups on point, and DcHawgs is probably the most organized dude I’ve ever seen

I try my best is all. Not perfect

This weekend was hard as shit!

The fast food with kids almost broke me so bad.

My sleep faltering lately for whatever reason.

Hasn't been this bad before. Idk hopefully sorts itself out.

 

[Meetketchup]

The fast food with kids almost broke me so bad.

You handled it perfectly. You hit your macros mostly with good foods and fit in a little junk for the rest. Flexibility + Hitting Numbers + Consistency + No stress = Gains

The thing that separates success/failure and progress rate is having a plan and within that plan have parameters. Most guys here would have just had a cheat meal or cheat day wrecking the whole week. You had a little fun, working within the plan and didn't make any less progress.

 

[Nood]

I try my best is all. Not perfect

This weekend was hard as shit!

The fast food with kids almost broke me so bad.

My sleep faltering lately for whatever reason.

Hasn't been this bad before. Idk hopefully sorts itself out.

The weekend are tough for me as well.. I always try and save my cheat meal for the weekend and the later in the day the better..

 

[dcdogz]

oh fuck yes, best pull workout yet. not even close hands down.

I was really able to target the intended muscle/group on just about every single set.

next goal get that feeling for every rep.

Steadily increased weight again on just about everything.

and i fucking got 6.5 hours of sleep. FUCK YES. 6.5 is probably my absolute minimum i need. felt so great, was a little groggy but I was so happy to have that groggy feeling. 10 am right now and im not thinking about bed time at all. sucks that wednesday to Thursday is pretty much forced 5 hour sleep day, however properly prepped I might be able to get 5.30 but a little doubtful. Thursday to Friday i can get the 6 6.5 with prep, and rest of the week theres plenty of time.

lat cable pull down
121 x 12 -> 126 x 12

chest supported row stayed the same, but had way better form and was able to get a much better contraction

cable rear delts
22 x 10 -> 22 x 12

cable pull over
final set
60 x 12 -> 66 x 12


wide grip lat pulldown
99 x 12 -> 110 x 11

straigth bar curls
30 x 15 -> 40 x 15

T bar row 55lbs -> 70lbs

incline dbs
20 x 15 -> 22.5 x 12 x2


meal plan for today pretty similar to yesterday few adjustments

 

[Deezo]

oh fuck yes, best pull workout yet. not even close hands down.

I was really able to target the intended muscle/group on just about every single set.

next goal get that feeling for every rep.

Steadily increased weight again on just about everything.

and i fucking got 6.5 hours of sleep. FUCK YES. 6.5 is probably my absolute minimum i need. felt so great, was a little groggy but I was so happy to have that groggy feeling. 10 am right now and im not thinking about bed time at all. sucks that wednesday to Thursday is pretty much forced 5 hour sleep day, however properly prepped I might be able to get 5.30 but a little doubtful. Thursday to Friday i can get the 6 6.5 with prep, and rest of the week theres plenty of time.

lat cable pull down
121 x 12 -> 126 x 12

chest supported row stayed the same, but had way better form and was able to get a much better contraction

cable rear delts
22 x 10 -> 22 x 12

cable pull over
final set
60 x 12 -> 66 x 12


wide grip lat pulldown
99 x 12 -> 110 x 11

straigth bar curls
30 x 15 -> 40 x 15

T bar row 55lbs -> 70lbs

incline dbs
20 x 15 -> 22.5 x 12 x2


meal plan for today pretty similar to yesterday few adjustments

View attachment 142770

Nice to hear about the workout brother. Great stuff... And I like to see you rocking that adobo chicken, how did you like it? Never knew it was a thing that side... Although I'm not sure it's the same thing

I got that stuff coming out my ears.... That's the only chicken my wife makes

 

[dcdogz]

Nice to hear about the workout brother. Great stuff... And I like to see you rocking that adobo chicken, how did you like it? Never knew it was a thing that side...

I got that stuff coming out my ears.... That's the only chicken my wife makes

i like it, they have a plain one at walmart too thats already shredded with 16oz of chicken breast. its quick and easy and makes weighing out stuff super easy.

top it off with some valentina black hot sauce, or sugar free rays, maybe some keto bread and its easy prep.

Robot or human?

 

[dcdogz]

The weekend are tough for me as well.. I always try and save my cheat meal for the weekend and the later in the day the better..

i dont particularly need a cheat , sometimes a cheat bite and ill be fine but usually thats just on a trip when its hard as shit to macro balance. if im around my house im fine.

the few times I would cheat meal its usually the same thing over and over. usually its jasons deli salad buffet or a chinese buffet where I get chicken thigh skewers and white rice, and veggie sushi.

since i like to track everything its way too much of a pain to enter so i just do the same shit over and over. lol. its a little bit of laziness i guess, like how in the hell would I track this if I ate it? man fuck that not eating it too hard.

 

[Meetketchup]

i dont particularly need a cheat , sometimes a cheat bite and ill be fine but usually thats just on a trip when its hard as shit to macro balance. if im around my house im fine.

the few times I would cheat meal its usually the same thing over and over. usually its jasons deli salad buffet or a chinese buffet where I get chicken thigh skewers and white rice, and veggie sushi.

since i like to track everything its way too much of a pain to enter so i just do the same shit over and over. lol. its a little bit of laziness i guess, like how in the hell would I track this if I ate it? man fuck that not eating it too hard.

When needed we will discuss how to approach a "free meal/off plan" that works and fits our goals. I can't stand the term cheat meal or even worse, cheat day. It's an excuse to eat like an ass.

 

[dcdogz]

When needed we will discuss how to approach a "free meal/off plan" that works and fits our goals. I can't stand the term cheat meal or even worse, cheat day. It's an excuse to eat like an ass.

yea I used to call it my refeed. since I wasnt really cheating just a planned meal of increased macros (mostly carbs). particularly because at the time I was eating extremely low carb and hi protein.

although instagram has me interested in those cottage cheese flatbreads that Id like to try working in to make a pizza just for fun. cottage cheese flatbread, fat free mozarella, maybe some valentina hot sauce for a tomato sauce base and topped with chicken breast and maybe couple turkey pepperonis.

kinda curious what it tastes like, but havent been bothered to macro it all out etc.

now a days there so many clever high protein low fat med - high carb recipes theres no excuse.

 

[Nood]

i dont particularly need a cheat , sometimes a cheat bite and ill be fine but usually thats just on a trip when its hard as shit to macro balance. if im around my house im fine.

the few times I would cheat meal its usually the same thing over and over. usually its jasons deli salad buffet or a chinese buffet where I get chicken thigh skewers and white rice, and veggie sushi.

since i like to track everything its way too much of a pain to enter so i just do the same shit over and over. lol. its a little bit of laziness i guess, like how in the hell would I track this if I ate it? man fuck that not eating it too hard.

When I have a cheat meal I like to be able to track it as well and adjust my other meals accordingly. Sometimes my cheat meal isn’t even a cheat meal it just wasnt part of my normal meal plan. On a 4 week diet break so trying to be more lenient for the time being.

 

[dcdogz]

damn was doing pretty well but on smith squats pulled a lower back muscle like with the first rep first set.

after the first rep kinda wanted to go a little deeper so on 2nd rep kinda adjusted myself on way down and boom instant tightness.

re racked and was trying to figure out if it was disc or something else.

was standing pretty worried because I felt like I had slipped my disc, but it was something a little different.

finished my complete workout despite the little injury/flare up and was able to roll at bjj. was very careful with my posture and form on everything and weight selection.

regardless of that I still was able to raise weight on many of the movements despite the injury, if healthy i think alot of these would have been SIGNIFICANT.

the sldls i think i coulda gone WAY heavier, way way heavier but was being conservative, and this was the movement I was actually worried about

think ill be fine couple of days, just need some stretching and maybe some bpc. Seems to me this leg workout really exposes how weak my low back is due to avoiding it for so many years.


smith squat

finished last weeks after injury and got a few more reps. if not for injury would have gone up 10lbs at least


sldls 22.5 dbs -> 30 dbs easy easy easy

abductors

90 -> 110

seated leg curls

40 (increased reps)


lying curls

90 -> 110

reverse lunges

30 -> 32.5 easy

calf raises

150 - > 160

leg press

4 x 45- > 6 x 45


meal plan mostly the same, until tomorrow little change up.

overall feel good. got about 5.5 of sleep but was solid solid sleep. woke up feeling good. not like yesterday that i felt pretty shitty. hopefully can get a repeat of this for tomorrow and should be good.

 

[dcdogz]

push day complete all good on that front, increased weight on some movements. lost 30min sleep due to unforseen circumstances but all good, body getting used to the schedule I think, woke up rested and hit it hard. had a great cardio session at bjj. was about 50 50 nail and hammer coach really got us good with some suprise drilling, and after rolling pretty good gave us 2 min of take down sparring to finish. worked up a good good sweat. everybody let out a big sigh, wtf this is new.


incline chest machine
140 - > 150 finished working set

cable lat raises
1 set 22 x 10, finished with 2 working sets

db flat benchpress
65 -> 70

plate loaded dips
bw + 25 stayed the same

standing cable flys
same 27.5 - > 27.5



tricep extension
60.5 -> finished 2 sets with this

db lat raises
20 -> 22.5

upright row
60 -> 70

getting stronger and better with every movement. to be honest the movements that dont change weight I usually am fixing form, so technically there was an increase in quality reps.




saw some instagram little snack that I had to work in. bread with cottage cheese sprinkle splenda and a few blueberries on top in the airfryer. seems tasty.
thatll be my dessert for dinner.


injury back healed up nicely, def was just muscular. a little tense/and some discomfort but pretty minimal overall. should be g2g for sunday legs!

 

[dcdogz]

lol last night i had a booboo sorta, its so stupid but whatever.
i dropped my wifes salsa, thats very oily and it spilled on my hand and Instantly stuck my finger in my mouth, lol immediately after tasting it i was like fuck "MY MACROS" ran to the sink and spit it out lmao. this hobby is wild.

if it wasnt oily i wouldnt have cared, but that little sauce she makes is probably 10k calories per cup lol.

 

[dcdogz]

jesus christ one of the best mornings of my life and all of it before 620am. all down hill from here.

where to start... so had an incredible pull day. didnt really improve weights, but really focused on getting quality reps. on just about everything I just felt great tension and just felt like everything was going so smoothly. was able to really hit those failure reps. Trying to get one more even and failing with a partial or bad form.

2nd part of my morning. went to jits and yikes everyone was at least one belt above me and minimum 30lbs on me. anyone thats grappled knows that thats a recipe for a nail day .

well well well, I absolutely dominated. just wrecked everyone left and right sub sub sub sub sub sub. these guys are way better then me honestly I was just on fire and we were working new things and having fun but i was catching legit legit subs on them. it might also be the early morning, and ive been up 2 hours fired up and ready to go and these guys are just like fuck its too early for this shit lol.

either way felt just absolutely great.

funny today i do biceps, well we had a freaking darce day today. anyone that knows what that is, well god damn my biceps were absolutely toast and these guys were huge I couldnt even reach my bicep 90% of the time and had to just control from front headlock.

well I havent had a chance to measure and I swear im doing it tomorrow BUT i was aware of my biceps measurements prior to starting with ketchup.

15.15-15.25. yesterday evening took a measurement and measured 15.4 . this morning after all the bicep work. 16 - 16.15~. I always get huge compliments on my biceps even though they arent really all that big, but i think on my frame they can look really big.




meal plan for today, and gonna go see deadpool tonight. just a diet coke for me and maybe some gum. dont have to get up early tomorrow so should get around 6 -7 hours of uninterrupted sleep!
was able to raise my sleep average from last week to this week almost a whole hour. getting there, baby steps.

 

[Meetketchup]

Looking forward to this weekends check-In.

 

[dcdogz]

rest day rest day and check in day with coach!

missed a 30 min cardio session so making that up today at some point. probably some stationary bike in the garage, might make a gym trip for stairmaster but meh on a rest day?
doubtful ill make it out to it. strange meal plan today but heading a chinese buffet. taking the scale for sure.

regularly scheduled programming for dinner.

that "little" 600 cal meal is just an insane amount of food.

finally got my measurements

biceps 15.5 def grown .10 to .25 give or take. goal 16.s
chest 44.5 -> goal 46
calf 14.5 we need 16s here!
lower quad 17.5 goal 19.00
ham thigh area 23.75 goal 25
forearm 12.25 -> goal 14s
waist dammit I forgot, Goal lets keep this one the same.

ill get that one tomorrow AM.

 

[dcdogz]

funny story

I ordered a plate of steamed vegetables yesterday at a sushi restaurant, i asked just veggies absolutely nothing else. just boil them or put them on the skillet dont put anything i dont care if they burn. Came topped with sesame oil . didnt eat anything.

why the fuck oil on vegetables? i wanted like 30 calories not fcking 300. i dont need my vegetables to be the same cals as a damn big mac .

i was too embarrassed to send back the steamed vegetables lol. i was like fuck they are gonna think im a crazy vegan or something.

its like no no im not a vegan i eat meat, just not right now. Im over my calories lol.

well right after sitting there and drinking my water, i went to see deadpool and a couple of guys that were at the sushi restaurant were in line with me. And they were literally sitting right next to me at the restaurant.

i was like dammit, they are probably thinking oh shit the crazy vegan is here. lol

the large sugar free zero cal coke was

 

[dcdogz]

well damn wtf, quads day. still nursing little injury, but wtf something was weird today! I felt ridiculously strong. everything felt extremely light. so much so I didnt really push adding on weight to much. on legpress it felt like I could add 100 lbs or more if I had wanted too. idk felt really dangerous, i was like nah fam miss me with that. ill confirm next week if the strength is there. Felt like i had dosed tbol or something it was just super weird. I took notes, and made some comments on my little notepad phone journal, but I mostly kept the working sets the same or added a conservative 5 - 10lbs. still had a wicked pump. pic related

when I got home took a measurement and lower quad was .5in bigger then yesterday.

but yea I basically went up weight on every single movement. hack squat was the only thing that felt more or less normal, and I still went up 10lbs on it.

rough meal plan outline today. have some ground beef need to work through.

 

[Meetketchup]

well damn wtf, quads day. still nursing little injury, but wtf something was weird today! I felt ridiculously strong. everything felt extremely light. so much so I didnt really push adding on weight to much. on legpress it felt like I could add 100 lbs or more if I had wanted too. idk felt really dangerous, i was like nah fam miss me with that. ill confirm next week if the strength is there. Felt like i had dosed tbol or something it was just super weird. I took notes, and made some comments on my little notepad phone journal, but I mostly kept the working sets the same or added a conservative 5 - 10lbs. still had a wicked pump. pic related

when I got home took a measurement and lower quad was .5in bigger then yesterday.

but yea I basically went up weight on every single movement. hack squat was the only thing that felt more or less normal, and I still went up 10lbs on it.

rough meal plan outline today. have some ground beef need to work through.

Life is good when carbs are still increasing.

What's with the constant measurement taking?! lol

 

[dcdogz]

Life is good when carbs are still increasing.

What's with the constant measurement taking?! lol

Idk I was just curious probably won't anymore lol

Yes increased carbs is what heaven is probably like. After being in a deficit for 14 months lol.

 

[dcdogz]

So my family had Chipotle and I got super jealous so made 3 of them for their one.

Made the cilantro lime rice and everything.
Macros are pretty baller. Might eat one post workout 1 for lunch and 1 mid afternoon before dinner!

Have to skimp on my breakfast a tad to make it work but they are pretty hefty. Maybe I'll eat half of one post workout. And the other half mid morning. Yea that works!

 

[Meetketchup]

So my family had Chipotle and I got super jealous so made 3 of them for their one.

Made the cilantro lime rice and everything.
Macros are pretty baller. Might eat one post workout 1 for lunch and 1 mid afternoon before dinner!

Have to skimp on my breakfast a tad to make it work but they are pretty hefty. Maybe I'll eat half of one post workout. And the other half mid morning. Yea that works!


View attachment 143326

Flexible dieting FTW. Sounds delicious.

 

[dcdogz]

Flexible dieting FTW. Sounds delicious.

Haven't had a burrito in years !!
Hitting the spot! And pretty healthy too. I know exactly what's in it.

 

[dcdogz]

push day was a good one. didnt feel quite as strong as yesterday, however things like lat raises can be pretty humbling.
posting some of my initial movements/failure sets from week 1 to where I am today. pretty solid increases on some of these.


incline machine
from 110 initially -> 150 x 11

standing cable fly
22x15 -> 27.5 x 12

flat db press
from 50 x 14 last set -> 70 x 11

upright row
60 x 14 -> 70 x 13

overhead triceps cable ext
55 x 15 - > 60.5 x13

lat raises cable
went from failure set 22 x 10 -> 3 sets of 22x10 to failure.

plate loaded dips
bw + 25lbs
12 quality reps x 3, pretty close to adding some weight.

seated db lat raises
last set
17.5 x 14 -> 22.5 x 14



meal plan for today, yes youre reading that right due to jealousy, thursdays meals have been moved to today!

Idk how voluminous this will be or keep my satiety but we will see. 9 am and have had entire breakfast and half a burrito.
about another hour have the other half. another 1hour 100 grams of lettuce. then half another burrito and another 100 of lettuce.
finish burrito towards end of lunch. around 2 another half plus 100 berries. around 330 last half plus 100 berries. that should be pretty good.

 

[dcdogz]

oh and forgot to mention sleep, tried some ZMA / melatonin combo. what in the hell. that was very potent stuff and gave me the wildest dreams ever!
sleep was great though. got a solid 7! for me, ive always been a 5 6 hour guy. 7 is wild.

 

[dcdogz]

woops i fucked up. zma melatonin messsed me up woke up confused at 2 and got up like it was time to go, by the time i was drinking some coffee i was like wait shit, i was supposed to sleep 2- 3 more hours.

running on fumesss bad. Planning on taking a nap later, if possible, and going to bed extra early to make up time. still some hope I fix my sleep avg a tad.

Well i went to the gym anyway and had a great workout.


db incline curls
20 x 15 -> 22.5 x 11

bar curl
30 x 14 -> 40 x 15

t bar row
45 x 14 -> 45 + 25 +2.5 x 13, biceps seem to fail first here but still had good contraction

seated row
35 x12 -> 45+2.5 x 12

straight arm pullover
60 x 12 -> 71.5 x 12

wide grip pull down
99 x 12 -> 121 x 15

cable rear delts 22 x 10 ->27.5 x 11

switched up from lat pulldowns to machine pull down felt like i got WAY more stimulus from the machine on my lat, despite having to do weight discovery again
finished 45 +25 x 14 first time

steadily increasing! feel like some of these will slow down soon, db curls dont expect to be incline curling 60s anytime lol



todays meal plan, a little more well thought out then having 4 burritos.

 

[MindlessWork]

Life is good when carbs are still increasing.

What's with the constant measurement taking?! lol

OCD I bet