dcDogz very normal log

[dcdogz]

I am waiting for pop tart flavored.

We just need budlight flavored whey and the quote in my signature can become a reality! The future is now!

 

[dcdogz]

Push day Chest pump!
No bjj I feel good but still phlegmy.
Keeping this away from my teammates.
Want to go pretty bad, need the cardio! But oh well. It happens.
Tomorrow 100% should be good to go.
6.5 hours of sleep finally. Feel sooo much better.

 

[Meetketchup]

need the cardio! But oh well. It happens.
Tomorrow 100% should be good to go.
6.5 hours of sleep finally. Feel sooo much better.

Get some extra steps in if no BJJ

 

[dcdogz]

Get some extra steps in if no BJJ

Got it

 

[chadmack]

now that we're on the subject, i have a 3 day trip this coming week for a wrestling camp

planning it all out this weekend, getting my cooler ready!
but i have a bunch coming up regardless, mostly 1day 2day. so thats good news about being a little flex. however, Ill stick to whatever you tell me to, just gotta get it done.
the backpack i got helps soo much take it withme with all my meals and stuff.
after doing it a couple of times I have better ideas how do it etc, and luckily my fam pretty helpful. my son in particular super understanding.

#1 prepackage cereal weight if any
#2 grainy/wheat breads/ (i dont really bloat with these as far as I can tell) I think with white breads I do a little
#3 bananas (i can handle as much of this as necessary as far as I can tell)
#4 apples(same as bananas fruits are almost non issue)
#5 take a protein powder

ive mentioned never really been a carb guy so kinda discovering what I can and cant handle is super new.
meeting my fat and protein macros is easy sauce.

My boys r in there 20s now but I sure miss traveling with them for the National wrestling tournaments, Tulsa, Iowa, Fargo, Iranman in Ohio, Super 32s in NC, Virginia Beach, several in PA.
Dam I am getting old.

 

[dcdogz]

My boys r in there 20s now but I sure miss traveling with them for the National wrestling tournaments, Tulsa, Iowa, Fargo, Iranman in Ohio, Super 32s in NC, Virginia Beach, several in PA.
Dam I am getting old.

I'm gonna miss it alot. Enjoying it right now. Got a couple of little ones.

 

[dcdogz]

had a great chest workout! rest and being not as sick is king!
finally.
right rotator cuff gets some impingement or something when im pushing out the last reps on incline db and flat db but its not too bad.

lat cable raises
22 x 16
22 x 16
27.5 x 12
few extra reps


incline db
45 x 18
50 x 11
55 x 11
up 5lbs all sets

flat db

65 x 14
65 x 11
65 x 10
up 5 lbs on 2 sets

seated machine fly
130 x 15
130 x 13
130 x 11
now that im getting proper activation prior to this, the goal was just to hit the same as last week, chest was pumpin!

plate loaded dips

265 x 13
265 x 12
265 x 14
up 20 on 2 sets similar reps

upright row
80 x 14
80 x 12
mostly the same


seated db lats
25 x 12
25 x 14
25 x 13
think i might drop a little next push, i can move the weight but not really hittin right

over head triceps

66 x 14
55 x 14
55 x 13
dropped weight a little to get the feels better

ab work

245 x20
245 x 20
245 x 18
245 x 18

30 min stairs, and this evening some extra walking about 30 min or so.






rough idea for today

 

[dcdogz]

weight was 187.2 down about half this morning.
looks like might average by eow like .5lb - .75 lb up from last give or take.

Just finished 30 min incline walking feel good! Tomorrow return to bjj!

 

[Doug 64]

weight was 187.2 down about half this morning.
looks like might average by eow like .5lb - .75 lb up from last give or take.

Just finished 30 min incline walking feel good! Tomorrow return to bjj!

Glad you're feeling better bro.

 

[dcdogz]

back to jitsu! woo was fun.

back day with rest pause

185.2 morning weight

had a good back/ rest pause session

pullovers
60.5 x 19
66 x 14
66 x 12
rp 9 reps


lat machine pulldown
90 per handle x 12
x 10
x 11
rp 5

t bar row
90 x 12
95 x 11
95 x 13
rp 7

seated row
45 per handle x 12
50 x 12
50 x 10
rp 8


wg lat pulldown

110 x 15
116 x 12
rp 7

rear delt cables duals

27.5 x 15
27.5 x 15
33 x 8 drop weight
27.5 x 6

single arm bicep cable curl
27.5 x 14
27.5 x 14
33 x 12

straight arm curl
60 x 13
60 x 12
60 x 10


ab work machine

265 x 20
x 20
x 18
x 16

all in all pretty good, rp really tires me out, and i forgot to add a few carbs before to see if it would help any, didnt get quite alll the activation I woulda liked
but got some more reps and added a little weight here and there on alot of the machines.

rough idea

 

[Tresto]

Glad you’re back in the saddle!

 

[dcdogz]

Jitsu tournament for son today! He got 2nd and 3rd. Pretty good no takedowns allowed! He hates jitsu .

Was just a town couple hours away diet all good!

Rough idea. Bagels saving me on these little trips. Already back home.


Those tenders might get scratched but just in case.

I just ate some sketchy chicken probably gonna toss it but I needed those 200 grams lol.

 

[dcdogz]

Got a watch to help with sleep. It works so so but just to have a better Idea of whats going on.

Good sleep last night
According to the app I get up earlier then 95% of people lol!

 

[dcdogz]

alright oh my god killer quad day. sunday is just the best for legs after a rest day. no thoughts thoughts in the world, nothing to really think about just fucking up my legs.
i love fucking leg day. ham day is a love hate relationship, but quad day fuck yea lmao.

the watch tracker for sleep seems to help for some reason. im not sure why it seems to be helping, but its crucial for me to get good sleep friday - monday. t - thursday my sleep is pigeon holed due to my schedule.

this is the best BACK to BACK days of rest Ive ever had I think. hopefully it continues. its little off, sometimes 20 - 30 min under or over but still
getting some sorta of baseline is better then nothing.

kids have no school today, so took an extra hour as well! went a little "late" to the gym but for push day its not really a big deal since everything I want to use
for the moment is generally available.


back to quad day sunday


adductors
140 x 14
140 x 14
up 10lbs

lying leg curls
110 x 15
120 x 12
up 10bls each set

leg ext
200 x 17
210 x 16
220 x 15
up 10, 10, 20 lbs on leg ext

leg press
355 x 20
395 x 20
435 x 17
up 5 lbs each set

hack squat
265 x 15
300 x 12
310 x 12
up 5 lbs each set and some reps


smith machine split squats

225 x 13
230 x 15
same


calves
150 x 20
150 x 20
160 x 18
160 x 16
up some reps and weight

ab work leg raises


monday
push day was pretty good! particularly on my triceps and shoulders this time around.

i did db incline and i was so pissy i lost a few reps, for whatever reason, well flat press and rest of the workout made up for it.


lat raises cable
22 x 16
22 x 16
27.5 x 11


incline db
45 x 16
50 x 12
55 x 10
lost some reps

flat db
65 x 14
70 x 12
70 x 10
up 5 lbs and some reps

seated machine fly
130 x 15
140 x 12
140 x 13
up 10lbs 2 sets NASTY

plate loaded dips

265 x 13
265 x 12
265 x 13
up 20lbs 1 set and extra couple reps

up right row

55 warmup x 10
65 x 6 warm up
85 x 12
85 x 12


seated db, dropped weight a little for activation
20 x 20
22.5 x 16
25 x 16
felt better activation like this

overhead tricips
60.5 x 16
60.5 x 15
66 x 14

these felt realllllly good today.
i had been trying rope and straight bar trying to figure the best one past 2/3 weeks, but found a shorter ez bar, versus a long one that just didnt work.

the shorter ez bar was PERFECT. will be using this here on out.
ill buy one if I have to if I have trouble finding it again. never seen it before but it looked like its been used, not new.

rough idea for today

 

[Doug 64]

alright oh my god killer quad day. sunday is just the best for legs after a rest day. no thoughts thoughts in the world, nothing to really think about just fucking up my legs.
i love fucking leg day. ham day is a love hate relationship, but quad day fuck yea lmao.

the watch tracker for sleep seems to help for some reason. im not sure why it seems to be helping, but its crucial for me to get good sleep friday - monday. t - thursday my sleep is pigeon holed due to my schedule.

this is the best BACK to BACK days of rest Ive ever had I think. hopefully it continues. its little off, sometimes 20 - 30 min under or over but still
getting some sorta of baseline is better then nothing.

kids have no school today, so took an extra hour as well! went a little "late" to the gym but for push day its not really a big deal since everything I want to use
for the moment is generally available.
View attachment 151419

back to quad day sunday


adductors
140 x 14
140 x 14
up 10lbs

lying leg curls
110 x 15
120 x 12
up 10bls each set

leg ext
200 x 17
210 x 16
220 x 15
up 10, 10, 20 lbs on leg ext

leg press
355 x 20
395 x 20
435 x 17
up 5 lbs each set

hack squat
265 x 15
300 x 12
310 x 12
up 5 lbs each set and some reps


smith machine split squats

225 x 13
230 x 15
same


calves
150 x 20
150 x 20
160 x 18
160 x 16
up some reps and weight

ab work leg raises


monday
push day was pretty good! particularly on my triceps and shoulders this time around.

i did db incline and i was so pissy i lost a few reps, for whatever reason, well flat press and rest of the workout made up for it.


lat raises cable
22 x 16
22 x 16
27.5 x 11


incline db
45 x 16
50 x 12
55 x 10
lost some reps

flat db
65 x 14
70 x 12
70 x 10
up 5 lbs and some reps

seated machine fly
130 x 15
140 x 12
140 x 13
up 10lbs 2 sets NASTY

plate loaded dips

265 x 13
265 x 12
265 x 13
up 20lbs 1 set and extra couple reps

up right row

55 warmup x 10
65 x 6 warm up
85 x 12
85 x 12


seated db, dropped weight a little for activation
20 x 20
22.5 x 16
25 x 16
felt better activation like this

overhead tricips
60.5 x 16
60.5 x 15
66 x 14

these felt realllllly good today.
i had been trying rope and straight bar trying to figure the best one past 2/3 weeks, but found a shorter ez bar, versus a long one that just didnt work.

the shorter ez bar was PERFECT. will be using this here on out.
ill buy one if I have to if I have trouble finding it again. never seen it before but it looked like its been used, not new.

rough idea for today

View attachment 151424

Looking good on the workouts. Great attitude for leg day... I also love to hate hamstring shit!

 

[dcdogz]

Looking good on the workouts. Great attitude for leg day... I also love to hate hamstring shit!

every tuesday night im just staring at the ceiling before bed knowing whats about to happen in 5 - 7 hours lol

 

[dcdogz]

1 hour after eating almost 200 grams of carbs glucose 105! been keeping up with it since ive never had this many carbs lol

blood pressure 120 / 80

pulse sits in the high 50s low 60s.

 

[Meetketchup]

1 hour after eating almost 200 grams of carbs glucose 105! been keeping up with it since ive never had this many carbs lol

blood pressure 120 / 80

pulse sits in the high 50s low 60s.

Everything clicking for our upcoming cycle.

 

[dcdogz]

Found some neat food items.

The jelly i feel a little bait and switched, this shit is just jello! Lol.

 

[tbda]

Walden farms is probably the biggest scam i've encountered. Shit taste like someone vomitted out whatever the market flavor is

 

[dcdogz]

Walden farms is probably the biggest scam i've encountered. Shit taste like someone vomitted out whatever the market flavor is

yea i should add its bad jello lol. now i know lol. If i want a low cal spread ill just fcking make my own jello. thats literally all it is.

 

[tbda]

yea i should add its bad jello lol. now i know lol. If i want a low cal spread ill just fcking make my own jello. thats literally all it is.

Does your coach allow no sugar added jellies or jams?

 

[dcdogz]

Does your coach allow no sugar added jellies or jams?

uhh i think so. i use them very extremely sparingly. i usually just taste things to see. If i do use them i usually put less then the serving size, but its rare since im eating so fcking much right now lol
for me at least im at the point i dont give a shit what it tastes like anymore, i just meet macros.

my wife thought my chicken breast, pumpking puree, white rice slop was disgusting lol.

@Meetketchup can i use this at all?
i know splenda is okay and stevia for now in moderation.

i end up tossing alot of it or my wife eats it.

 

[dcdogz]

Does your coach allow no sugar added jellies or jams?

this one lol. i just mix it up in a bowl and have at it.

 

[Meetketchup]

Does your coach allow no sugar added jellies or jams?

uhh i think so. i use them very extremely sparingly. i usually just taste things to see. If i do use them i usually put less then the serving size. @Meetketchup can i use this at all?
i know splenda is okay and stevia for now in moderation.

i end up tossing alot of it or my wife eats it.

As long as the "majority" of carbs come from non sugar sources I'm all good with occasional jellies, jams, especially fruits like blueberries/strawberries. When you're taking in 540g of carbs you can only eat so much rice and potatoes

 

[Meetketchup]

@Meetketchup
i know splenda is okay and stevia for now in moderation.

I eat the fuck out of stevia

These anti-artificial sweeteners "are the devil" people need to do some research.

 

[dcdogz]

I eat the fuck out of stevia

These anti-artificial sweeteners "are the devil" people need to do some research.

ive been using the squirt one. traveling with that huge bag or those little packets was just making things way too difficult. the little squirt one put it in my pocket lol.

 

[Meetketchup]

ive been using the squirt one. traveling with that huge bag or those little packets was just making things way too difficult. the little squirt one put it in my pocket lol.

Putting some stevia combined with sugar free pudding mix in my Ryse protein ice cream as we speak. lol

Did you try the new Little Debbie Christmas Tree flavor yet?

 

[dcdogz]

Putting some stevia combined with sugar free pudding mix in my Ryse protein ice cream as we speak. lol

Did you try the new Little Debbie Christmas Tree flavor yet?

yes i got it in, its great. super similar to the chocolate one with strawberry sprinkles instead, and strawberry flavored. ive been using it all this week and weekend. 34.2 grams per serving.

could probably make some bomb strawberry muffins or something with it.

 

[dcdogz]

fckin excellent pull day with drop sets

murder she wrote
felt strong as shit, but didnt move the weights too much with drop sets in the workout
but back pump was pretty nasty throughout.
first time ive ever felt like my lats were super super pumped and wide. blood was being mega rushed in there.


weight 187 holding pretty good despite day 3 of increased carbs.

rope pull overs

66 x 16
71.5 x 12
71.5 x 12
ds 44 x 9

lat machine pulldown

180 x 12
180 x 12
180 x 12
ds 90 x 15

tbar row was broken and caught me off guard
went ahead and did some kinda pendlay row/bent over row and really focused on targeting the same muscle groups as best as possiible
was thinking of doing dbs with a incline bench but felt like it might hit my rear delts way too much, my gym pretty quick about fixing stuff luckily, im sure by friday will be g2g.

was pretty successful I think with my lats primed to shit.
went low and slow felt decently close to t bar row.
90 x 14
100 x 14
110 x 14
ds 65 x 14


seated chest supproted

50 x 10 warmup
70x 14
80 x 12
90 x 13
ds 50 x 18

wg lat pulldown
110 x 14
116 x 12
ds
77 x 12
these were super nice today i saw an rp insta video talking about different grips and put my hands exactly where his were, since we are both fairly short, for lat activation and it was super perfect.

double cable rear delts

22 x 13
22 x 13
22 x 8 -> 16 x 4 finished

standing duals

27.5 x 13
27.5 x 13
33 x 11

standing straight bar
60 x 12
60 x 12
60 x 11