dcDogz very normal log

[dcdogz]

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

same made me sick and bloated

 

[Meetketchup]

Was using those coffee creamers for fat macros.

I don't remember creamer as a fat source in my program.

 

[Jbswole40]

Can't do creamer or milk ..

Coffee black.im desensitized now,1 cup is enough

 

[tbda]

I don't remember creamer as a fat source in my program.

Normally smiley faces are happy, I'm scared by this one given the context

 

[Omoplata]

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.
View attachment 145220

question, how is upright row / standing cable
fly / lat raise considered a push exercise?

I did them just now and they seemed like a pulling, I’d like to learn

 

[dcdogz]

I don't remember creamer as a fat source in my program.

shit, its def gone now

 

[dcdogz]

Normally smiley faces are happy, I'm scared by this one given the context

me too thank god it was just 1 day, and i mostly filled with avocado oil now im re reading my list again

 

[JC33]

3 wor ds

 

[Meetketchup]

question, how is upright row / standing cable
fly / lat raise considered a push exercise?

I did them just now and they seemed like a pulling, I’d like to learn

The way we do upright rows is with an extra wide grip which hits side delts. Usually, medial delts are hit on push days for obvious reasons. Wouldn't make sense to move that 1 exercise to the pull day which is the day after and not be recovered. We do rear delts on back day.

 

[dcdogz]

alright adjusted meal plan for tomorrow

 

[Omoplata]

The way we do upright rows is with an extra wide grip which hits side delts. Usually, medial delts are hit on push days for obvious reasons. Wouldn't make sense to move that 1 exercise to the pull day which is the day after and not be recovered. We do rear delts on back day.

I completely understand you’re saying that it’s about using a specific muscle group on a specific day rather to promote recovery and growth

thanks

 

[Jbswole40]

The way we do upright rows is with an extra wide grip which hits side delts. Usually, medial delts are hit on push days for obvious reasons. Wouldn't make sense to move that 1 exercise to the pull day which is the day after and not be recovered. We do rear delts on back day.

Wider than shoulder width? I have been using different grips,trying to see what feels better

 

[Meetketchup]

Wider than shoulder width? I have been using different grips,trying to see what feels better

Wide Grip crushes side delts and much friendlier on your rotators. Closer grip hits more traps. You can go wider than shoulder width, but it’s individual

 

[Jbswole40]

Wide Grip crushes side delts and much friendlier on your rotators. Closer grip hits more traps.

Yea,I feel that..took them out for awhile but now I do a shoulder arm day..I do them occasionally

 

[Meetketchup]

Yea,I feel that..took them out for awhile but now I do a shoulder arm day..I do them occasionally

One of the best ways to add thickness

 

[dcdogz]

Wide Grip crushes side delts and much friendlier on your rotators. Closer grip hits more traps. You can go wider than shoulder width, but it’s individual

Now I'm wondering if maybe I'm a little too narrow. I do feel it side but I'll test different grips next time. my grip when I raise ends outside my nipple, but maybe I can go wider and hit em even harder.

 

[Meetketchup]

Now I'm wondering if maybe I'm a little too narrow. I do feel it side but I'll test different grips next time. my grip when I raise ends outside my nipple, but maybe I can go wider and hit em even harder.

Try this grip. Pause at the bottom though for the stretch, squeeze up and slow eccentric.

 

[dcdogz]

Try this grip. Pause at the bottom though for the stretch, squeeze up and slow eccentric.

you got it

 

[dirt85]

I have been doing this recently on back day, it will light up those rear delts.

 

[Meetketchup]

I have been doing this recently on back day, it will light up those rear delts.

I like John, but he's missing the stretch part of the delt. He even says, "not looking for a full range of motion." Smh.

 

[aimanabolic]

I like John, but he's missing the stretch part of the delt. He even says, "not looking for a full range of motion." Smh.

Cables are my favorite way to hit delts specifically for the stretch.

I like the lat raise machine but it's definitely missing the stretch.

 

[dirt85]

I like John, but he's missing the stretch part of the delt. He even says, "not looking for a full range of motion." Smh.

That's not my only rear delt exercise. I do cables, seated bent over flys and a few others. I have been trying to hit them more frequently,here lately to get them to grow. I can definitely tell that something I'm doing is working.

 

[dcdogz]

That's not my only rear delt exercise. I do cables, seated bent over flys and a few others. I have been trying to hit them more frequently,here lately to get them to grow. I can definitely tell that something I'm doing is working.

He has another delt video I followed that I smashed for 6 months. I think it worked ill see if I can pull it up.

But I probably coulda done better lol

 

[chadmack]

Wide Grip crushes side delts and much friendlier on your rotators. Closer grip hits more traps. You can go wider than shoulder width, but it’s individual

I like just a touch wider than shoulder width and putting all my focus on raising/pulling elbows up and out, No focus on pulling with hands.
Makes my sides delts feel like they are gonna pop the get so pop with blood fullness

 

[chadmack]

I like just a touch wider than shoulder width and putting all my focus on raising/pulling elbows up and out, No focus on pulling with hands.
Makes my sides delts feel like they are gonna pop the get so pop with blood fullness

Whoops need to proof read better

 

[dcdogz]

dang pull day was fire!

straight arm cable pullover
increased working reps so close to overload

machine lat pulldown
this one was wild, i did overload, and went way over reps
going up next week to finishing with 90 per handle


tbar row
possibly my best working sets these 5 weeks just happened today. upper back toast with this, didnt even want to go to bjj due to this.
no change in weigth from last week, but really extended the pausing and stretching. hit the same reps, but probably 10 times harder then last week.

my nemesis chest supported row
upped 5 lbs 1st working set, rest the same @ 55lb

wide grip lat pulldown
really got great engagement, used some straps since my biceps were toast, was really able to grind it out, fatigue really hit me here especially after doing pause sets.
god damn t bar row really took it all outta of me haha. good stuff!

cable rear delts
lowered weight on last 2 working sets. back to 22, and could barely touch minimum rep threshhold im looking for

single arm cable bicep curls
really duked it out here with my bis went up to 27.5 last 2 working sets and hit my 12. felt like my bicep was gonna tear so didnt quite hit true failure, but yikes bis were just so TIGHT

standing straight arm went similary frlt strong as hell but bis were not having today was able to hit failure better here, however.

went to bjj right after,and despite bi workout, people asked what im on and that my biceps are as big as their heads lol.

meal plan for today

 

[Meetketchup]

Dude, you are crushing it. Super impressed with all the hard work and attention to detail!

Looking forward to tomorrows check-in.

Are you noticing the difference in the stretch, slow eccentric and importance of mind/ muscle connection compared to before?

 

[dcdogz]

Dude, you are crushing it. Super impressed with all the hard work and attention to detail!

Looking forward to tomorrows check-in.

Are you noticing the difference in the stretch, slow eccentric and importance of mind/ muscle connection compared to before?

yes big time, every time I start my first working set I really think about what im feeling. this leads to me having to adjust weight occasionally since after the first working set im like damn, im really getting it this time.
its weird how the mind muscle connection moves a little for me each time. on some of these movements occasionally ill see a big jump in reps, that will lead to a cascade effect of how the workout goes.


the hardest one for me on pull day is the seated machine, and that wg lat pulldown. those are particularly difficult for me to get the slow eccentric I find myself caught between too little weight or too much weight.


I do catch myself occasionally going too quickly on various movements, usually by like rep 5 /6 I catch myself then I realllly slow it down. just a habit i guess from years and years of lifting. hard to break in a few weeks. But...we're progressing and getting there, little better each time.

 

[dcdogz]

push day today and leg day yesterday. over all went well. was so busy this weekend man weekends just insane. couldnt really log much.
got great sleep past couple of days close to 7 and woke up feeling great.

didnt really add any weight on push day today. my shoulder was hurting on incline press machine for some reason. might need to add a little shoulder warm up.
felt it on cable lats but very lightly, not so much on flat db press, mostly incline press machine. was able to rep out and do everything tho but doesnt quite feel right.

did pause sets on shoulder movements and man they were on fire, and did the upright rows with a wider grip. yep fire fire fire.

nothing else hurt my shoulder at all really.

leg day yesterday was awesome, now that im not entirely injured anywhere feeling super full strength. nevermind the added carbs.
I am now officially super stuffed all day god.

at least for me this an insane amount of carbs, idk if this is normal or what, but i am officially struggling to eat it all lol. getting it done tho.


meal plan today, and will probably add some avo oil a little later to macro max.

 

[dcdogz]

alright here we are. ahh im so bloated. finally we are at the point where i am full all the time lol.
not that i cant eat, but if I eat a little too late still feel full in the mornings sometimes. today was one of those days.

felt strong either way. had a nice nice pull day.

something is def up with my shoulder, not really sure how or when, but well see how push goes. might lighten up some weight on incline press depending how it feels in a couple
might just be one of those things needs a few days to heal up + warm up before, and some stretching.

machine pullover got a few more reps on the 1st working but couple less and petered out.
machine lat pulldown KILLEd this one went up 5lb every working set, and still have room to go.
extra carbs i think really helping I feel so strong at times.

t bar row as well went up 5lbs every working set.
chest row had been pissing me off and I actually went up 5lbs as well.
wg lat pull down i dropped a little to see If i could get that mind muscle down, cant really seem to get it, but going about 20% lighter felt like I was hitting it.
cable rear delts stayed about the same
single arm cable bices went 27,5 on all working sets.
standing straight curls went up 5lbs as well.

all in pretty good, and some I felt so strong everything felt light. well see next go around if that remains the case.

todays meal plan,