dcDogz very normal log

[dcdogz]

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

anywhere from where from 40 - 60 grams of minute rice, toss in some raw strawberries and heat up for 2.5 minutes. add stevia, and a little topping of sugar free maple syrup or jordans skinny syrup.

from there you can kinda dress it up how you want to meet your macros, toss in whey, pbfit etc..

its a fairly tasty preworkout for me at 3 - 4am, ive also crushed up a rice cake or two and tossed it to make it crunchy a little.

 

[dcdogz]

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

and yes we're getting weird with it
tomorrows meal plan I made a mexican concha fit lol.
not gonna be a regular thing but my gym is having a cji/adcc watch party tomorrow evening. someones taking those plan on eating 100grams of one.

preview of my dinner, might take my whole dinner and eat it there with the crew.

I think they are gonna be rolling and watching but Im gonna abstain. just watch, let my heel and hams rest, I had a good week not gonna push it!

 

[dcdogz]

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

adding to this. ive been using myfitnesspal for years, so im used to it and enjoy the simplicity. Ive tried a few others and it was just too jarring to switch.
I do particualrly enjoy the quick tools button, since I eat the same thing fairly frequently with meal preps, it lets you quickly copy meals from whatever days. comes in handy when im building my days calories.

 

[JC33]

adding to this. ive been using myfitnesspal for years, so im used to it and enjoy the simplicity. Ive tried a few others and it was just too jarring to switch.
I do particualrly enjoy the quick tools button, since I eat the same thing fairly frequently with meal preps, it lets you quickly copy meals from whatever days. comes in handy when im building my days calories.

God what a normal sounding app. I’ll have to try it out. I use lose it which is great but doesn’t really have many weight gain options but it is pretty user friendly, I’d love to try something new.

 

[dcdogz]

God what a normal sounding app. I’ll have to try it out. I use lose it which is great but doesn’t really have many weight gain options but it is pretty user friendly, I’d love to try something new.

yea its adjustable so you can add your carb fat and protein goals for the day/ week. its fairly simple and works for me and my goals currently. the only annoying thing, is that you do need to do your manual calcualtions on carbs/fats/protein calories, since it deletes fiber from total calorie count. so the total calorie count can be off sometimes, despite hitting your total carbs, protein and fat goals.

so as long as your carbs protein fat are on point, the calorie count may be off, but youre good. calorie/macro wise.

this a huge a information drop I had no idea, until @Meetketchup told me.

especially if you eat KETO friendly foods it will throw your calorie total off.

for anyone following along, I had to drop cottage cheese, and any cheese/yogurt, acne was off the charts. nasty stinky white heads. I seem to be tolerating whey fine, and in just 3/4 days white heads have dissipated/cleared up.

 

[Doug 64]

adding to this. ive been using myfitnesspal for years, so im used to it and enjoy the simplicity. Ive tried a few others and it was just too jarring to switch.
I do particualrly enjoy the quick tools button, since I eat the same thing fairly frequently with meal preps, it lets you quickly copy meals from whatever days. comes in handy when im building my days calories.

LOVE MYFITNESSPAL!!! I also use the " My meals, My recipe" functions for the same reasons. Quick and easy AF. It's a paid option, but if you can afford it, well worth it IMHO...

 

[dcdogz]

LOVE MYFITNESSPAL!!! I also use the " My meals, My recipe" functions for the same reasons. Quick and easy AF. It's a paid option, but if you can afford it, well worth it IMHO...

i just got the paid, need to m ess with that option, looks awesome. will help me when im going from raw to cooked that shit confuses me!

 

[dcdogz]

killer pull day, drop sets fucking KILLED ME. god damn i wanted to quit lol.

i noticed my left lat is like double the size of my right one. took a pic cuz it just felt super pumped that muscle I lined off. thats when i noticed one is like super popping.
hopefully the bias smoothes itself out over time.


machine pull over

finished with 66x 12 then drop sets 38.5 x 13
the pump on this was just insane. Immediately I knew i was screwed lol i thought to myself idk how im gonna finish this fucking workout lol. lat was spent with just this.

nautilus lat pull down machine
went up to about 85 per handle x 11
drop set 55, goodness heavens. nasty pump on this guy.

t bar row nice activation for me went up to 45/25/5lbs x 12
then drop setted to a 45/5lb/2.5lb for 15


seated chest supported (have a love / hate with this movement its so HARD)
55 x 10 barely per handle x 10
drop set 25 per handle @ 18 need to increase next one but i was burned up
it was at this point i realized im so fucked for the rest of the workout. if it wasnt clear already. I was sweating bullets and pretty much in agony

lat pulldown i was pretty much done here and running on steam didnt get great activation and ive made a thread here about how difficult for me it is to get activation on this movement
my biceps tend to give out first before i feel anything in the back, and i had been doing well previously but drop sets just murdered me

finished with 126 x 11 and a drop set of 66 x 21, i did feel it pretty good with the drop set however, might need to drop weights and see if I get better activation at lower reps. my mind muscle here is just totally disconnected

cable rears
22 x 13
these felt damn good love hitting rears

single arm bicep curls

wanted to cry lol
27.5 x 12

standing bicep curls
kinda half assed it, ill admit my biceps were in agony
i went to failure but it just felt half assed
45 x 11
ill be up at night thinking about how i messed up on this one lol

meal plan for today, might skip that dessert bread, was super excited for it, but not really feeling it anymore.


im glad I did so much better on the drop sets and hit the back so hard, but they absolutely left me in agony lol

 

[Doug 64]

killer pull day, drop sets fucking KILLED ME. god damn i wanted to quit lol.

i noticed my left lat is like double the size of my right one. took a pic cuz it just felt super pumped that muscle I lined off. thats when i noticed one is like super popping.
hopefully the bias smoothes itself out over time.


machine pull over

finished with 66x 12 then drop sets 38.5 x 13
the pump on this was just insane. Immediately I knew i was screwed lol i thought to myself idk how im gonna finish this fucking workout lol. lat was spent with just this.

nautilus lat pull down machine
went up to about 85 per handle x 11
drop set 55, goodness heavens. nasty pump on this guy.

t bar row nice activation for me went up to 45/25/5lbs x 12
then drop setted to a 45/5lb/2.5lb for 15


seated chest supported (have a love / hate with this movement its so HARD)
55 x 10 barely per handle x 10
drop set 25 per handle @ 18 need to increase next one but i was burned up
it was at this point i realized im so fucked for the rest of the workout. if it wasnt clear already. I was sweating bullets and pretty much in agony

lat pulldown i was pretty much done here and running on steam didnt get great activation and ive made a thread here about how difficult for me it is to get activation on this movement
my biceps tend to give out first before i feel anything in the back, and i had been doing well previously but drop sets just murdered me

finished with 126 x 11 and a drop set of 66 x 21, i did feel it pretty good with the drop set however, might need to drop weights and see if I get better activation at lower reps. my mind muscle here is just totally disconnected

cable rears
22 x 13
these felt damn good love hitting rears

single arm bicep curls

wanted to cry lol
27.5 x 12

standing bicep curls
kinda half assed it, ill admit my biceps were in agony
i went to failure but it just felt half assed
45 x 11
ill be up at night thinking about how i messed up on this one lol

meal plan for today, might skip that dessert bread, was super excited for it, but not really feeling it anymore.


im glad I did so much better on the drop sets and hit the back so hard, but they absolutely left me in agony lol


View attachment 144646

Bro my lats are screaming reading this!!!

 

[dcdogz]

Bro my lats are screaming reading this!!!

oh man haha it was so bad, a good bad none the less.

 

[Doug 64]

oh man haha it was so bad, a good bad none the less.

I feel exactly the same way when I fear walking downstairs after leg day... have to decide, do I slide down on my ass... or hang on to the rail and go down backwards!

 

[Meetketchup]

Looking forward to tomorrows check-in. We're giving those lats no choice but to grow!

 

[dcdogz]

I feel exactly the same way when I fear walking downstairs after leg day... have to decide, do I slide down on my ass... or hang on to the rail and go down backwards!

my work has alot of stairs. hamstring day is where i feel it so bad. god sometimes i have to psyche myself up to up and down.

 

[Doug 64]

my work has alot of stairs. hamstring day is where i feel it so bad. god sometimes i have to psyche myself up to up and down.

I will tell you straight up. I am not too proud to admit that I have fallen up-and-down stairs post leg day.

 

[dcdogz]

I will tell you straight up. I am not too proud to admit that I have fallen up-and-down stairs post leg day.

coworkers " omg are you okay!?? whats wrong??"

"im fine, it was just leg day lol"

 

[dcdogz]

oh god back to school weekend was busy, could barely even login.

sat meal plan


sunday shenanigans






todays cereal fun adding some crunch to rice and oatmeal is nice.
i just mix it all up with some stevia





saturday was a complete rest day, didnt do much. was pretty active shopping for kids bs but beyond that normal day. I did end up watching knightmare on elm street at the theater for a re release. that was fun.
sunday was a decent meal prep day. but leg day was on POINT. HIT MY quads and killed it! then got some bjj rolling in later that day with the kiddo. went to an open mat, for about an hour, then had wrestling for about an hour and a half.

This morning was push work out and also had a good one! It always gives me pause when my previous working sets, seem extremely light and I go above and beyond what I consider a normal rep increase.
every so often its a little absurd, went from 14 reps on standing cable flys to 18 on one of the working sets. usually when im about to go up its maybe a rep or two.

I got a slight littler shoulder pain, couldnt quite figure out what made it hurt, but was just kinda annoying, probably a bjj injury or overstretch from yesterday. will monitor but not worried.
Have a competition next saturday! not many signed up, might just have 1 match. meh im good with that!




got this interesting little backpack, i could you could say meal prep is getting serious now that school is back on the menu for the kiddos.

 

[Meetketchup]

Enjoy the extra carbs this week.

 

[dcdogz]

Enjoy the extra carbs this week.

hell yea, lol im getting a little bloated here and there. we are at the cusp of damn this is alot of food lol.
just had someone comment to me, damn man you're always eating lol

 

[dcdogz]

oh forgot to mention, bloodwork scheduled for saturday AM.
woo hoo! hopefully all good. my cholesterol is the one that always takes forever to fix, but to be honest my diet has probably never been this good, this on point, my training on point, ever.
Ive always been strict, but ive been extra careful while working with ketchup. using tweezers to take out grains of rice from my meal prep! lmao jk

 

[dcdogz]

tomorrows meal plan test, found a setting in myfitnesspal. Game changer, I went through the settings to figure this out
because I couldnt remember If I had eaten something or not when its all jumbled up. will make some adjustemnts here and there but this probably makes more sense for anyone following.

 

[dcdogz]

damn first day of school was just chaos for all sorts of reasons.

We had an interesting pull day today, added pause sets. jiminy crickets! that was wild! I really loved that!
I really beat the shit out of my back today, and I finally figured out T bar row activiation as I moved up in weight a bit. I added straps for the last working set and pause set and that really
hit my back NASTY. Having my arms on my desk is very straining right now and tiring lol. Overall I think the drop sets are probably a little bit harder in a different way, but these pause sets added
some complexity that I cant quite put my finger on. This was my first time ever doing pause sets, as well as drop sets last week, so its pretty new to me. Excited for 2nd pull day on friday since I tend to do overall better the 2nd time around.

Updated meal plan for today. having to supplement fat in different ways but gives me a chance to try some different oils and see how i feel.

rice crispies are OP (overpowered) single serving is like a crap ton the hell lol. adds a nice crunch to things that I enjoy. putting a little on rice/oatmeal is nice, instead of slurping stuff its nice being able to chew it.
even tossing a few sprinkles on egg whites and stuff.

 

[Meetketchup]

the last working set and pause set and that really
hit my back NASTY. Having my arms on my desk is very straining right now and tiring lol. Overall I think the drop sets are probably a little bit harder in a different way, but these pause sets added
some complexity that I cant quite put my finger on.

The rest pause sets are great for the mind/muscle connection as you have to really concentrate to maintain form as the fatigue is staring you in the face. Let's the muscle do all the work. Like I said, we're gonna make that back grow.

 

[dcdogz]

The pause sets are great for the mind/muscle connection as you have to really concentrate to maintain form as the fatigue is staring you in the face. Let's the muscle do all the work. Like I said, we're gonna make that back grow.

i did a front double wide today and my lats looked much much bigger to me. it was noticeable. full pump of course. I generally pop a pose before i put on my shirt had to double take and was like, wait what? this is not how i remember them.

slowly but surely getting some gains.

 

[dcdogz]

Late write up! killed ham day! wore my avancus shoes for it and felt great and stable. only on reverse lunges was it a little awkward with them shoes.
went up on just about everything, but still being super conservative with the progressive overload since I dont want to wind up with that weird tendinitis.
Ive healed up so well I kinda feel like my rep ranges were just too high on everything as there was a significant booth in strength but its fine. Better safe then sorry.
At least im healed and firing on all cylinders.

Went to bjj and had a great class as well, its weird with new whites showing up, when not tooooo long ago I was the new white getting smashed, now im the nail and just smashing them and being considered an upper belt now.
not sure when it happened but its soo strange looking around the room and teaching the new guys tricks and being a mentor to them.

I dig it, just not quite sure when the tables flipped, since I feel like I dont know shit lol.

had a fun open mat with the kiddo as well. love when gyms have joint sessions. some gyms super anti kids/family and Im lucky to be able to train at 3/4 gyms that are extremely family friendly and cross train friendly. Idk why they are like that, im approaching 40, Im not gonna be a world champ or anything like that, just want to be solid for my age and thats all. Weird cult like behavior in some gyms and im just fortunate Ive navigated my way into the right places. Im a hobbyist having a good time and learning some self defense.

my son trains as well, pic at the bottom, had some great rolls!

 

[dcdogz]

whoa i woke up super bloated, but I was strong as shit on my pushday.
sleep with first week of school has been SHITTY. however, getting into the groove of things, and despite the dip im sure im gonna have this week, think ill be able to squeeze more shuteye next.

back to pushday.

lateral raises
lats not much of a change, and dropped my first set starting weight, wanted to really get good quailty reps on these.

incline chest machine
up 5 lbs, last set finished a little under rep range, but think ill get it in range next push.

flat db press
final set +5lbs @ 70 x 10

standing cable fly
up 5lbs on last 2 sets 33 x 12, 33x10
little under rep range on my last set but i think ill snag it next one as well.

plate loaded dips
30lbs + bodyweight really got a nice stretch on this one this time around 2 sets of 12, 1 set of 11

upright row
this one i just keep going up on its crazy
up to 80 x 12 final sets

db lat raises squeezed out 1 more rep on everyset @ 22.5, think i might repeat one more time, and bump up 5 next thursday.


overhead triceps
got a couple extra reps on set 1 and 2, final set 71.5 x 10.

got some ab work in, crunches leg raises, crunches leg raises.



overall great workout. push day aways seems to be a great start of the week, and mid week pick me up. has me feeling all sorts of confident.
did bjj right after, and coach put me back in my place
yikes! came at me hard, maybe a test? idk it was fun either way busted out some new moves on me.

meal plan for today. maybe too much tubs, cuz waking up this bloated was not good feeling. maybe these strange changes work. if not
will rework a bit as well.

 

[Meetketchup]

"too much tubs?"

 

[dcdogz]

"too much tubs?"

Was using those coffee creamers for fat macros. I'm a little lactose so I'm sick lol.

Avocado oil way better

 

[Jbswole40]

That diet is interesting, I just realized u weigh dry too...I need more meat.lol.
My carbs are pretty low now..but u remind me I need to buy more fruit for me and coffee creamer fir my woman,she been complaining since yesterday

 

[dcdogz]

That diet is interesting, I just realized u weigh dry too...I need more meat.lol.
My carbs are pretty low now..but u remind me I need to buy more fruit for me and coffee creamer fir my woman,she been complaining since yesterday

I'm working through some old shit that I don't want to toss. But it works I guess.

Energy wise I feel freaking amazing!

The powder creamer is done so gonna fill carbs with rice tomorrow berries and fat with oil!

The coffeemate tubs are getting tossed! Lol

 

[tbda]

I'm working through some old shit that I don't want to toss. But it works I guess.

Energy wise I feel freaking amazing!

The powder creamer is done so gonna fill carbs with rice tomorrow berries and fat with oil!

The coffeemate tubs are getting tossed! Lol

Those coffee mate creamers wreck havoc on my stomach. I feel bad for the GF but shell survive the one day a week