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dcDogz very normal log

hamstring day is cursed i reckon. in all honestly, i think since hamstring day has so many movements and variations that I am unaccustomed to, my muscles are strengthening faster then my tendons can.
i mentioned my achilles by the heel kinda hurting, and my calfs consistently cramping throughout the day, well yesterday was chilling on the couch and tried to stretch my legs out and my HEEL popped.

whoa, i shit myself, because it hurt a bit i seriously thought i had just blown my Achilles stretching. walked around stretched inspected calf, foot heel and was able to determine I didnt tear it, but my heel felt SUPER strange after, almost a little loose / weak.

so as the day goes on I feel it kinda get worse and get better, i was kinda limping on it, but mostly scared to go full throttle on it since it just felt weird as hell. by the end of the day it felt much better, I ended up doing cardio bike in the evening, and I could kinda feel some twinging stretching but over all felt good.

woke up am and felt alot better but decided I was not going to push it.

Was able to do decently well and complete my previous work out for the most part. Ive noticed Im SIGNIFICANTLY stronger in my legs then I was when I started the program. Seems like on some movements im ready to jump up signficantly.

however, I think its the hamstring curls that is causing the achilles stretching / pain. I went very light weight on curls and calf raises and I could tell it was mostly the lying/seated curls that was kinda stretching that achilles out good.

leg press sldls and other movements seemed pretty good. I did notice on sldls when I got some deep stretch I could feel stretching in my faciatis in the foot, that kinda reminded me of what kinda popped / hurt but continuing on made it feel better.

Got some decent activation here and there on quads, based on the injury went for feels on alot of movements, not increasing weight but going up on reps and going to failure on a few with just a bit higher end rep load. Felt pretty good considering I was monitoring my right heel for anything.

skipped bjj today, gonna do cardio bike in the evening. Might skip tomorrow as well due to the heel but possibly but maybe go in friday and do the training, but no rolling. just depending how it goes, might go just hang out with the bois anyway.

on sleep, SEVEN HOURS BABY. hell yea, felt absolutely great! about damn time!

meal plan for today, yesterday repeat.
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dcdogz said:
hamstring day is cursed i reckon. in all honestly, i think since hamstring day has so many movements and variations that I am unaccustomed to, my muscles are strengthening faster then my tendons can.
i mentioned my achilles by the heel kinda hurting, and my calfs consistently cramping throughout the day, well yesterday was chilling on the couch and tried to stretch my legs out and my HEEL popped.

whoa, i shit myself, because it hurt a bit i seriously thought i had just blown my Achilles stretching. walked around stretched inspected calf, foot heel and was able to determine I didnt tear it, but my heel felt SUPER strange after, almost a little loose / weak.

so as the day goes on I feel it kinda get worse and get better, i was kinda limping on it, but mostly scared to go full throttle on it since it just felt weird as hell. by the end of the day it felt much better, I ended up doing cardio bike in the evening, and I could kinda feel some twinging stretching but over all felt good.

woke up am and felt alot better but decided I was not going to push it.

Was able to do decently well and complete my previous work out for the most part. Ive noticed Im SIGNIFICANTLY stronger in my legs then I was when I started the program. Seems like on some movements im ready to jump up signficantly.

however, I think its the hamstring curls that is causing the achilles stretching / pain. I went very light weight on curls and calf raises and I could tell it was mostly the lying/seated curls that was kinda stretching that achilles out good.

leg press sldls and other movements seemed pretty good. I did notice on sldls when I got some deep stretch I could feel stretching in my faciatis in the foot, that kinda reminded me of what kinda popped / hurt but continuing on made it feel better.

Got some decent activation here and there on quads, based on the injury went for feels on alot of movements, not increasing weight but going up on reps and going to failure on a few with just a bit higher end rep load. Felt pretty good considering I was monitoring my right heel for anything.

skipped bjj today, gonna do cardio bike in the evening. Might skip tomorrow as well due to the heel but possibly but maybe go in friday and do the training, but no rolling. just depending how it goes, might go just hang out with the bois anyway.

on sleep, SEVEN HOURS BABY. hell yea, felt absolutely great! about damn time!

meal plan for today, yesterday repeat.
View attachment 143571
Click to expand...

another note.
the regular leg press was taken by a 4 woman group of women circuit training hacks, leg press and both smith machines lol. so ended up using this nautilus machine leg press. dang, wasnt too bad focusing on my hams I was able to go heavy on it and really get a nice stretch on it, maybe even better then on the regular press. Felt like It was just STRICLY isolating the hams, which Im not sure is ideal but because of my injury didnt have to think about anything but the ham stretch. interesting..

i was also able to do light calf raises, went up to about 80 lbs not pushing it too hard but just getting a nice little stretch and pump. was sweating just from being nervous but I was careful!
 
dcdogz said:
Ive noticed Im SIGNIFICANTLY stronger in my legs then I was when I started the program. Seems like on some movements im ready to jump up signficantly.
Click to expand...
This is expected. Since this type of training is new to you we just need to be on the conservative side while increasing our lifts. Progressive overload is progressive overload whether it's 5, 10 or 20lbs increments. Remember, we're not number chasing, just using overload as a tool for growth. Strength will come naturally. I know you're being smart about it and using good form. Just reiterating it not only for you, but people following.

You're doing very well.
 
Good work on getting in and working around it. Hope it heals soon
 
Meetketchup said:
This is expected. Since this type of training is new to you we just need to be on the conservative side while increasing our lifts. Progressive overload is progressive overload whether it's 5, 10 or 20lbs increments. Remember, we're not number chasing, just using overload as a tool for growth. Strength will come naturally. I know you're being smart about it and using good form. Just reiterating it not only for you, but people following.

You're doing very well.
Click to expand...
yea, I catch myself, like should I really go up a 25lb? nah lets just stay the course and I toss on a 2.5 or whatever.

i noticed a typo, i put activation in quads but it was hams hard baby. my hams feel pretty worked.
 
dcdogz said:
yea, I catch myself, like should I really go up a 25lb? nah lets just stay the course and I toss on a 2.5 or whatever.

i noticed a typo, i put activation in quads but it was hams hard baby. my hams feel pretty worked.
Click to expand...
at my office theres a lot of stairs and going up and down them a bit, oh man I feel the hams haha.
 
Valdosta said:
Chest supported or standing?
Click to expand...
chest supported, when I was doing it more strength style/ power lifting style I was doing 3/4 plates. 6 7 8 reps.
doing it with higher reps with some slow concentric eccentric pausing its been humbling to say the least.
 
dcdogz said:
chest supported, when I was doing it more strength style/ power lifting style I was doing 3/4 plates. 6 7 8 reps.
doing it with higher reps with some slow concentric eccentric pausing its been humbling to say the least.
Click to expand...
good i hate doing them standing id rather just do a normal row at that point. my new gyms chest support is like a tiny pad instead of full body so I cant use it cuz it strangles you 🤦🏼
 
Valdosta said:
good i hate doing them standing id rather just do a normal row at that point. my new gyms chest support is like a tiny pad instead of full body so I cant use it cuz it strangles you 🤦🏼
Click to expand...
yea the one i have at my gym is good. If I didnt have a T bar, I really like pendlays which feels similar to me.
 
dcdogz said:
chest supported, when I was doing it more strength style/ power lifting style I was doing 3/4 plates. 6 7 8 reps.
doing it with higher reps with some slow concentric eccentric pausing its been humbling to say the least.
Click to expand...
Cause now you're actually using your lats and rhomboids. :)
 
dcdogz said:
yea the one i have at my gym is good. If I didnt have a T bar, I really like pendlays which feels similar to me.
Click to expand...
Pendlays are great for strength, but not so much hypertrophy as it takes out the whole stretch portion of the lift where it's the opposite on getting a massive stretch on chest supported t bars.
 
push day !!was great!

went up 2.5 to 5lbs on a few movements besides lat raises which was to be expected. dont see myself lat raising 40s or anything like that. just focusing on form and quailty reps.
machine incline bench felt really strong and really went for it, but then db press came and I was little tired on it, still completed previous workout but it was a STRUGGLE, same with standing cable flys.
i got it done, but just barely. All in all was a 9/10 for me. I was a bit fatigued by the last 2 movements, I was a little zoned out, and scrolling through my phones note pad log thought I was done, then scrolled next page and saw 2 more movements, I was like shit, kinda threw me off since my mind had wandered. all good tho! made it work and refocused by the final set! just a took a min to get going again.

skipped bjj still but heel feeling much better. tomorrow going to hang out with the guys for sure, had a bit of late evening, didnt want to lose an hour of sleep, and since I cant train anyway, went ahead and took the little extra to stay on point. My cardio was stairmaster, cant go wrong there.
I still dont think ill be able to spar tomorrow but as long as no weird pops I think by next week should be good to go.

either way I had been training balls to the wall bjj for a good 3 months so taking some much deserved time off is fine. got some decent sleep at 5.5, and man i really wanted another hour but just had to getup and go.
my body is getting spoiled with sleep lol.

having a little fun with the meal plan today, got a small personal pizza to fit in the macros.


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Screenshot_20240808_065328_Gallery.jpg
 

Single-serving Maple Oat Scone

minibatchbaker.com minibatchbaker.com


ohhhhh snap. found this recipe that I think i can modify to make it even better for myself, but as is the macros work!

225 calorie scone!

as is | Carbohydrates: 42g | Protein: 4g | Fat: 5g

but with some sugar free stuff, and some yogurt/cottage cheese or some whey mixed in can make them more favorable.

ill make two versions this weekend and post my own, do a side by side and see what kinda macros i can pull off. ideally 24g carbs, 8 fat, and 24 grams protein would be nice!
 
woke up on the heavy side, little bloated, got up early but i had hydrated a megaton yesterday.
either way i felt strong as hell and healthy as hell in the gym @ 330 am 🔥


nautilus pulldown machine
last set 110 x16 will be adding some weight here
cable pull overs
up 5lbs
chest supported row added 5lbs
tbar row finally added some weight 2.5 lbs
cable rear delts
lowered weight, slowed down reps. 22lbs x 13
wide grip lat pulldown added 5 to last set
single arm bicep curls 22 x 12 woo rough
straight bar curls, lost a few reps, but slowed down movement alot

everything just felt super smooth and like I was firing on all cylinders.
my heel feels funny but i went to bjj and was able get a couple of rolls in, was pretty easy going, probably wont count it as my cardio and ill make up some tomorrow.
regardless i felt stronger then shit when rolling honestly.


back on track with a regular meal plan no funny business
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Looking forward to tomorrows check-in! Looks like you're getting into the groove with the workouts/mind to muscle connection.

Makes sure to include some detailed feedback on the heel situation so we can tweak if needed.
 
Meetketchup said:
Looking forward to tomorrows check-in! Looks like you're getting into the groove with the workouts/mind to muscle connection.

Makes sure to include some detailed feedback on the heel situation so we can tweak if needed.
Click to expand...
will do! things heading in the right direction so far!
 
rest day

did 30 min bike cardio upon waking

I bought a huge sirloin roast from costco/sams so gonna piece it out into 8oz cuts and vacuum seal it.

overall great week. may be starting a bulk / cycle soon so depending where I am at ill be posting some before pics, and some current pics right before I start anything.
def seen some progress in my lats! little changes in barely 3 weeks! everything been going smooth! The change in macros has really done a number on my overall mood and mind alertness.
I just feel like im firing on all cylinders, and Im not sure whether its the better overall macros, or increased glycogen but Im def able to push it and grind a little harder in the gym. At the end of the day I just feel really big, its not entirely noticeable in the pictures but I feel much more swole if that makes sense. legs calves, biceps chest back, im definitely filling out my clothes more.

This program for me, is extremely intense, so bjj will be sorta on the backburner. I love bjj but I love bodybuilding more right now.
will be taking it light in bjj, tapping fast, early and often not being a hero. im far away from another promo so just want to be consistent and healthy and keep that hobby a hobby until feb-april or so of next year.
once summer comes around I like to go a little harder on bjj but it will workout as perfectly as I would love to cut and see the progress of the bulk!

current goals are 200lb lean 9% or so. Will I make it ? idk, but I think 190 is very achievable. sitting at 184 right now and still probably around 9 10 per dexas. I have some extra skin on my lower abdomen (80lbs of weight loss will do that) so filling that out is probably one of the top goals, along with huge lats.

considering the weight loss and extra skin, my skin has rebounded very nicely. I expected a lot more. Its really just a tire of skin around my whole waist, and teeny bit extra on my lower chest, but honestly the chest will probably fill in really easy.

if i cant fill in the abdomen at least I can draw the eye away from it with people looking at my legs biceps and lats! :ROFLMAO:

things lining up very nicely. Got some blood work coming in a couple of weeks so we will see where I am at health wise.

I have a bodybuilder friend couple and they think I could compete at some point as well! the man has never competed, but she has. He complemented my legs, and said that most guys dont even have legs and I do! Was fun sharing our leaning out stories, she offered me some interesting tips on eating out at restaurants, shes been there and has seen it all. her prep work for competition seemed intense, and she hated it! :ROFLMAO: said shes enjoying being on maintenance right now using ketchup and bbq sauce lol.

I believe she has her pro card as well, but she believed I could do a competition and seemed very supportive! thats the far far distant end goal for me! stepping up on stage would be cool! win or lose I dont care! I love competing at anything and enjoying the process and development that comes with it.

There a pretty big bb show coming up here and I bought tickets to go check it out. should be fun, ive never been to one but want to see what its all about.

meal plan for today gonna make some adjustments here and there to get under macros.

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Meetketchup said:
You'll be hooked. :)
Click to expand...
i hope so, the bb couple told me about it, i dont really know anything about competitions weight classes or anything so interested to see where I stacked up. I checked out last years, and honestly there was a few that I feel like I looked better then and way leaner then. particularly in the novice b class which per my googling seemed like where I would have competed at, i think.


3rd place
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2nd place feel like im a little closer to 2nd place even a little leaner maybe hes a lot more developed then 3rd i think.


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