dcDogz very normal log

[dcdogz]

Havnt had Nutella or pb in a while..I just use macadamia oil or pbfit..

Me neither well pb yea, but ive never had Nutella in my life. It's okay super calorie dense so not really in my wheel house.

 

[dcdogz]

alright back in the saddle busy day yesterday

weight a bit heavy this morning, i hydrated like a maniac yesterday however since ive been cramping mad. feel better today, less cramping feeling injury free as well.
praying no more issues and im past the injury pile.


meal plan for today made a few changes for pre and post workout seeing how I feel. I kinda liked this better.
I bloat/acne with whey a little but I get up so early need something a little quick digesting. 3 ricecakes pre, 1/2 scoop whey. and some rice with the 1/2 scoop post I think is pretty good after
yesterdays spanking lol.




have some left over stuff working through that nobody eats and I dont want to throw away.

had a great leg workout yesterday, nothing of note, ended up dropping weight on a few things I feel I was powerlifting through and focusing on mind muscle connection better and slowing reps down alot.

todays push day was pretty similar. Didnt go up on much except incline press about 5lbs on 2nd working set. Just about everything stayed the same, or maybe even dropped a rep or two but really really nailed down the stretch and pause hard core. My chest feels so full even 5 hours later.

I really got my triceps good today also.

getting in the groove. picked up some ryze whey as well that @Meetketchup recommended in another thread, gonna give a shot and see if it helps with acne at all.
premier has been so so, ON is the absolute worst for me have a tub im just about to dump.

got a little rolling in and felt good. weighing 185 this morning but weight has been super steady, keep seeing the same numbers to the decimal over and over its so strange! macros and calories on point will do that I guess.

 

[Deezo]

alright back in the saddle busy day yesterday

weight a bit heavy this morning, i hydrated like a maniac yesterday however since ive been cramping mad. feel better today, less cramping feeling injury free as well.
praying no more issues and im past the injury pile.


meal plan for today made a few changes for pre and post workout seeing how I feel. I kinda liked this better.
I bloat/acne with whey a little but I get up so early need something a little quick digesting. 3 ricecakes pre, 1/2 scoop whey. and some rice with the 1/2 scoop post I think is pretty good after
yesterdays spanking lol.

View attachment 144071


have some left over stuff working through that nobody eats and I dont want to throw away.

had a great leg workout yesterday, nothing of note, ended up dropping weight on a few things I feel I was powerlifting through and focusing on mind muscle connection better and slowing reps down alot.

todays push day was pretty similar. Didnt go up on much except incline press about 5lbs on 2nd working set. Just about everything stayed the same, or maybe even dropped a rep or two but really really nailed down the stretch and pause hard core. My chest feels so full even 5 hours later.

I really got my triceps good today also.

getting in the groove. picked up some ryze whey as well that @Meetketchup recommended in another thread, gonna give a shot and see if it helps with acne at all.
premier has been so so, ON is the absolute worst for me have a tub im just about to dump.

got a little rolling in and felt good. weighing 185 this morning but weight has been super steady, keep seeing the same numbers to the decimal over and over its so strange! macros and calories on point will do that I guess.

You have come a long way, your progress is truly commendable brother. Well Fkn done

 

[Meetketchup]

alright back in the saddle busy day yesterday

weight a bit heavy this morning, i hydrated like a maniac yesterday however since ive been cramping mad. feel better today, less cramping feeling injury free as well.
praying no more issues and im past the injury pile.


meal plan for today made a few changes for pre and post workout seeing how I feel. I kinda liked this better.
I bloat/acne with whey a little but I get up so early need something a little quick digesting. 3 ricecakes pre, 1/2 scoop whey. and some rice with the 1/2 scoop post I think is pretty good after
yesterdays spanking lol.

View attachment 144071


have some left over stuff working through that nobody eats and I dont want to throw away.

had a great leg workout yesterday, nothing of note, ended up dropping weight on a few things I feel I was powerlifting through and focusing on mind muscle connection better and slowing reps down alot.

todays push day was pretty similar. Didnt go up on much except incline press about 5lbs on 2nd working set. Just about everything stayed the same, or maybe even dropped a rep or two but really really nailed down the stretch and pause hard core. My chest feels so full even 5 hours later.

I really got my triceps good today also.

getting in the groove. picked up some ryze whey as well that @Meetketchup recommended in another thread, gonna give a shot and see if it helps with acne at all.
premier has been so so, ON is the absolute worst for me have a tub im just about to dump.

got a little rolling in and felt good. weighing 185 this morning but weight has been super steady, keep seeing the same numbers to the decimal over and over its so strange! macros and calories on point will do that I guess.

Body is soaking up and utilizing the carb increases very nicely thus far.

 

[dcdogz]

You have come a long way, your progress is truly commendable brother. Well Fkn done

thank god when I was fat I still did squats haha.

 

[Deezo]

thank god when I was fat I still did squats haha.

Just chipping that fat away, revealing all the muscle that was hidden beneath. Awesome progress, your commitment and dedication got you here, great to see .

 

[dcdogz]

Just chipping that fat away, revealing all the muscle that was hidden beneath. Awesome progress, your commitment and dedication got you here, great to see .

old school offseason (35year) perma bulk.

 

[tbda]

Looking great brother!

Have you tried drinking egg whites instead of whey? Kind of gross in thought but they soak up what ever flavor you can add.

 

[dcdogz]

Looking great brother!

Have you tried drinking egg whites instead of whey? Kind of gross in thought but they soak up what ever flavor you can add.

i have not. not sure I could stomach that lol. thats usually my 2nd breakfast about 1.5 hours post workout.
i know you dont get sick from it, but id be worried all day im gonna get sick lol.

maybe ill try a teaspoon with whey and slowly work up to it.

 

[Bamm-bamm]

alright back in the saddle busy day yesterday

weight a bit heavy this morning, i hydrated like a maniac yesterday however since ive been cramping mad. feel better today, less cramping feeling injury free as well.
praying no more issues and im past the injury pile.


meal plan for today made a few changes for pre and post workout seeing how I feel. I kinda liked this better.
I bloat/acne with whey a little but I get up so early need something a little quick digesting. 3 ricecakes pre, 1/2 scoop whey. and some rice with the 1/2 scoop post I think is pretty good after
yesterdays spanking lol.

View attachment 144071


have some left over stuff working through that nobody eats and I dont want to throw away.

had a great leg workout yesterday, nothing of note, ended up dropping weight on a few things I feel I was powerlifting through and focusing on mind muscle connection better and slowing reps down alot.

todays push day was pretty similar. Didnt go up on much except incline press about 5lbs on 2nd working set. Just about everything stayed the same, or maybe even dropped a rep or two but really really nailed down the stretch and pause hard core. My chest feels so full even 5 hours later.

I really got my triceps good today also.

getting in the groove. picked up some ryze whey as well that @Meetketchup recommended in another thread, gonna give a shot and see if it helps with acne at all.
premier has been so so, ON is the absolute worst for me have a tub im just about to dump.

got a little rolling in and felt good. weighing 185 this morning but weight has been super steady, keep seeing the same numbers to the decimal over and over its so strange! macros and calories on point will do that I guess.

Looking good bro!

 

[JC33]

Body is soaking up and utilizing the carb increases very nicely thus far.

I’d say! Ketchup the fuckin muscle scientist at work

 

[dcdogz]

pull day, was instructed to add a drop set on some of my movements.

that was...something.. felt so mega pumped, and I can still feel it right now. it dissipated on the lats, but I feel it mid back hard.
idk if it was the drop sets or pre workout meal, but mid tbar row 2nd set, nature called I dont think thats ever happened to me. but I couldnt even remove weights and had to bolt to the bathroom.
luckily nobody took the machine, and did my 3rd final set which ended up being kinda wierd since i had a large break, drop sets were nice on it tho. I think it was the new preworkout meal that im doing got the system going earlier then usual.

its super tasty porridge type thing. 20 grams of rice heat to 3.5 min, toss in 50 grams of strawberries, heat up 1.5min microwave with rice, add stevia, and 1/2 serving of strawberry whey protein. Pretty dang tasty preworkout. strawberries turn into a glaze/jam.

back feels so fatigued right now sitting at desk, idk how any guys that do day labor of some sort or construction handle this. god damn.

cable pullover
66 x 14 final set
drop set 33 x 21

nautilus lat pulldown
140 x 15
drop set 90 x 21

t bar row
75 x 15
drop set 45 x 21

seated chest supported row
110 x 10
dropset 25 x 18

wide grip lat pull down
126x11
drop 66 x 21

cable rear delts
22 x 13
no drop

single arm cable curl
22 x 15

straight bar burls
45 x 12


all in all really good. despite the mid bathroom break got everything back in action pretty quickly.


meal plan for today

 

[Meetketchup]

That's a perfect pre-workout meal...light, quick digesting and tastes good.

The drop sets on back will certainly get blood into the lats with no choice but to grow. Having fun yet?

 

[dcdogz]

That's a perfect pre-workout meal...light, quick digesting and tastes good.

The drop sets on back will certainly get blood into the lats with no choice but to grow. Having fun yet?

lotta fun! lol. they were pretty nasty. wasnt sure what to expect. kinda threw off the workout a tad in a way since i was basically just in pain lol. lost a rep or two on some of the movements.
although im pretty excited to give it another go friday. i think ill do a even better job 2nd time around.

 

[Meetketchup]

lotta fun! lol. they were pretty nasty. wasnt sure what to expect. kinda threw off the workout a tad in a way since i was basically just in pain lol. lost a rep or two on some of the movements.
although im pretty excited to give it another go friday. i think ill do a even better job 2nd time around.

For the next back session this week, raise the drop set weight just a tad so you fail in the 12-15 rep range. I went conservative for the first time to see what you could handle.

 

[dcdogz]

For the next back session this week, raise the drop set weight just a tad so you fail in the 12-15 rep range. I went conservative for the first time to see what you could handle.

got it

 

[aimanabolic]

That's a perfect pre-workout meal...light, quick digesting and tastes good.

The drop sets on back will certainly get blood into the lats with no choice but to grow. Having fun yet?

Oh I'm doing something right then I'm enjoying those and myorep Match sets. Pumps those muscles full

 

[Meetketchup]

Oh I'm doing something right then I'm enjoying those and myorep Match sets. Pumps those muscles full

It's like a tool and should only be used for a specific purpose, reason and infrequently as they take a toll fatigue wise. DC needs to bring up his lats so we're only using them on back day for that reason.

 

[Valdosta]

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.

always gotta be a negative nancy

 

[Omoplata]

Freaking phenomenal progress... and your wise for seeking guidance. Keep it up/following

Good to see a BJJ brother

 

[dcdogz]

HAM day, I made this pun with ketchup in a dm, and Im not original in the slightest so Im gonna make it again, I went HAM on HAM day.

hell yea.

finally was able to really hit hams. got only 5.5 sleep, buuut I woke up feeling refreshed good and alert. Not ideal but im not sure what the rhyme or reason is, sometimes feel like absolute shit with 5.5 and sometimes wake up like I slept 10 hours with only 5.5. Woke up like I was ready to go and boy did I.

Hit my hams pretty hard, was healthy and still was a little conservative since im about 95% but It was good. Since I was nursing injury I ended up completing my workouts in the higher rep range then I would have liked to, but guess whats happening next week! P R O G G R E S S I V E O V E R L O A D. took alot of notes and If I feel as good as did today next ham day ill be bumping a good conservative amount on some things. Just to get things working and fall into my desired 12 - 15 rep range on some of the movements.

Went up on everything at least 2.5, sldls :Im pretty conservative but felt really really good. I get in the higher rep ranges and im bumping up as I go, but I tend to to stop when i feel form slip, even tho I have tons of RIT. once youre over 20 its kinda weird, your tired, hard to focus, and form slips even tho I could do alot more reps, but we went up to 35's on sldls when I was having trouble with 20s.

I found a seated hamstring curl machine. I had no idea what it was, it looks funky as hell. and its a little awkward, but its hits my hams good so thats all that matters. Its al ittle strange since the seat moves when you pull.

found a vid of it, its kinda weird but I got good activation on it. Had to be a little conservative on it just because never did it before, and fully extended can feel it tug on my heel, but it felt really really good. my hams were cooked (hey another pun) if you know what I mean.


that preworkout meal is really hitting the spot.

I even went to bjj after and absolutely killed it. Everything working good not hungry and felt strong. funnily enough, for those of you that train, ketchup added adductor and abductor work to my routine lol,
it had been a minute since i sparred. One of my good friends noticed immediately when He fell into my guard, "wtf is up with these knees squeezing my ribs" lmao He also noticed how strong I felt, asked me what I was doing...."CARBS"!

I did change my preworkout caffeine a little, I skipped the black coffee and went for wes's gymntonic big bang. Just not enough time at 3am to make an espresso. that was pretty nice however.
Ill probably do that 3 days a week and my regular black americano the other 4 days.
I also picked up some @Meetketchup recommended protein from RYZE. I got cosmic chocolate, salted caramel, and fruity pebbles.
Had to go for the fruity pebbles flavor first, good lord its delicious. mixing it in with the berries and rice and some stevia MAN its so good.



meal plan for today

 

[Omoplata]

HAM day, I made this pun with ketchup in a dm, and Im not original in the slightest so Im gonna make it again, I went HAM on HAM day.

hell yea.

finally was able to really hit hams. got only 5.5 sleep, buuut I woke up feeling refreshed good and alert. Not ideal but im not sure what the rhyme or reason is, sometimes feel like absolute shit with 5.5 and sometimes wake up like I slept 10 hours with only 5.5. Woke up like I was ready to go and boy did I.

Hit my hams pretty hard, was healthy and still was a little conservative since im about 95% but It was good. Since I was nursing injury I ended up completing my workouts in the higher rep range then I would have liked to, but guess whats happening next week! P R O G G R E S S I V E O V E R L O A D. took alot of notes and If I feel as good as did today next ham day ill be bumping a good conservative amount on some things. Just to get things working and fall into my desired 12 - 15 rep range on some of the movements.

Went up on everything at least 2.5, sldls :Im pretty conservative but felt really really good. I get in the higher rep ranges and im bumping up as I go, but I tend to to stop when i feel form slip, even tho I have tons of RIT. once youre over 20 its kinda weird, your tired, hard to focus, and form slips even tho I could do alot more reps, but we went up to 35's on sldls when I was having trouble with 20s.

I found a seated hamstring curl machine. I had no idea what it was, it looks funky as hell. and its a little awkward, but its hits my hams good so thats all that matters. Its al ittle strange since the seat moves when you pull.

found a vid of it, its kinda weird but I got good activation on it. Had to be a little conservative on it just because never did it before, and fully extended can feel it tug on my heel, but it felt really really good. my hams were cooked (hey another pun) if you know what I mean.


that preworkout meal is really hitting the spot.

I even went to bjj after and absolutely killed it. Everything working good not hungry and felt strong. funnily enough, for those of you that train, ketchup added adductor and abductor work to my routine lol,
it had been a minute since i sparred. One of my good friends noticed immediately when He fell into my guard, "wtf is up with these knees squeezing my ribs" lmao He also noticed how strong I felt, asked me what I was doing...."CARBS"!

I did change my preworkout caffeine a little, I skipped the black coffee and went for wes's gymntonic big bang. Just not enough time at 3am to make an espresso. that was pretty nice however.
Ill probably do that 3 days a week and my regular black americano the other 4 days.
I also picked up some @Meetketchup recommended protein from RYZE. I got cosmic chocolate, salted caramel, and fruity pebbles.
Had to go for the fruity pebbles flavor first, good lord its delicious. mixing it in with the berries and rice and some stevia MAN its so good.



meal plan for today

View attachment 144334

adductor / abductor work is a unit of a tool in guard. Doesn't matter the guys size.. once he's in the pythons jaws, his trunk better be strong, otherwise it's a wild flip to mount and arm bar or side collar choke finisher.

Great job Dc, keep killing hams.

 

[dcdogz]

adductor / abductor work is a unit of a tool in guard. Doesn't matter the guys size.. once he's in the pythons jaws, his trunk better be strong, otherwise it's a wild flip to mount and arm bar or side collar choke finisher.

Great job Dc, keep killing hams.

as the young kids say, we're cookin.
Yea i had no idea my squeeze had improved so much, so much in fact he had to make a comment.

caught him in a triangle shortly after, and it was just so beautiful. Had the hook on top and the hamstring curls came in handy clamped down hard. with just the one leg over the top across his neck/back kept his posture broken and gave me time to bring my leg over to seal behind the calf. matter of time, with his arm locked in pulled the head down, insta tap.

 

[Meetketchup]

Had to go for the fruity pebbles flavor first, good lord its delicious. mixing it in with the berries and rice and some stevia MAN its so good.

Wait until you try to Cosmic Brownie. Tastes like the Little Debbie ones.

Sounds like the hammy is a good to go! You're killin' it G.

 

[dcdogz]

great push day today. was a little light on sleep, had a long evening outta my control but still got my 5 .5 and woke up mostly refreshed.
went up on a few movements, nothing super major, stayed the same on a few and just focused on quailty reps.

Been repping bodyweigth plus 25lbs on dips and I think next push day adding a 2.5 hitting my rep total at the top end of the rep range consistently now.

hitting failure like clockwork on the push workout. I find it much easier for most of the movements to really get to the last rep and just not be able to lift a single rep more.
hopefully shows in the chest area, my pressure in bjj from side control and mount has seen SIGNIFICANT performance gains. I feel like its a combo of push pull doing it for me. particularly the push day.
Squeezing and sucking them in hard into me, rows doing work when I suck them in, and then squeezing with those chest flys, some of the more unathletic guys just tapping to pressure. I can feel them giving up lol.

I had originally told ketchup, that my focus was bodybuilding, and followed distantly bjj performance. god damn, bjj performance has improved significantly, particularly in those little details I mention. sucking someone in, squeezing, pressuring, leg pressure across back, grip work. fine details that probably are overlooked at times.

It became very apparent this week mostly since I was injured and either training very light, or not at all the past 3 weeks. the culmination of effort in the weight room showed this week on the mat.

got some dental work yesterday, nothing major, just a chipped tooth fixed with resin and small stain/cavity hole thing covered up as well. no biggie, but ended up having to stretch my meal out a little later then I would have liked, and change the meal plan due to not really being ablet to chew.

since ketchup recommended the protein went ahead and made the porridge for my mid afternoon meal since I needed something soft.

@Meetketchup tried chocholate brownie in that porridge mix and it didnt quite work, but its damn good lol either way i can tell. rice strawberry chocolate whey just didnt work, I figured it would since chocolate goes with strawberries but it ended up being kinda funky. the fruity pebbles works a little better.

need to figure out some sorta little recipe I can put it in, I enjoy eating whey, so not much drinking it. it smells so good my goodness, and even has little sprinkles in it!

as you can see i made it fit in todays macros, just too good!

meal plan for today, will adjust macros little later to make it all fit.

 

[JC33]

What’s the app you’re using for your food log? I love the format

 

[dcdogz]

What’s the app you’re using for your food log? I love the format

my fitness pal

 

[Meetketchup]

The cosmic brownie makes great protein ice cream or thick sludge. Almond milk, sugar free chocolate pudding mix, cosmic brownie protein, some stevia, Rice Krispies or Cheerios sprinkled on top for crisp, maybe some PB2, whatever you want to try.

 

[dcdogz]

The cosmic brownie makes great protein ice cream or thick sludge. Almond milk, sugar free chocolate pudding mix, cosmic brownie protein, some stevia, Rice Krispies or Cheerios sprinkled on top for crisp, maybe some PB2, whatever you want to try.

yea i noticed that, when I heated up in the porridge it puffed up kinda like I would expect a brownie mix would. That sounds great, might make that tomorrow.

 

[Jbswole40]

yea i noticed that, when I heated up in the porridge it puffed up kinda like I would expect a brownie mix would. That sounds great, might make that tomorrow.

Man..I'm not sure what concoction you guys are making but it sounds good..gunna have to read thru later..seems I missed something