dcDogz very normal log

[Meetketchup]

Look great! What’s the time lapse on those?

It's 12 Weeks on TRT. Calories have increased well over 1k during that time.

 

[dcdogz]

Meal prep weekend

 

[dcdogz]

Bad ass quad day @ 6am.

I'm cramping right now if I squeeze to hard lol.

Adductors
140 x 14
140 x 14
Up 10

Lying Leg Curls
110 x 15
120 x12
Up 10

Leg extensions
210 x 20
220 x 16
230 x 14
Up 10

Leg extensions
360 x 22
405 x 20
435 x 17
Up 5
Might inch up starting set a tad next week to 375

Hack squats
265 x 15
305 x 12
315 x 14
Up 5 last 2 sets

Split smith
10. 155 x 15
10. 175 x 12

Calf raises
150 x 20
.160 x 18
160 x 20. 160 x 14

Up 10

Great quad day fucking murdered em couldn't even walk to abs

Did Leg raises

 

[dcdogz]

What i ate today
1 meal left

560 carbs now sheesh!

Weight 187.6 feeling good and full!
Still little cough pleghm but worst behind me.

 

[Meetketchup]

Leg extensions
360 x 22
405 x 20
435 x 17
Up 5
Might inch up starting set a tad next week to 375

Did you mean "Leg Press?"

 

[dcdogz]

Did you mean "Leg Press?"

Yes I did typo woops

 

[dcdogz]

push day with some rest pause on shoulders, I fucked up my shoulders bad!....in a good way!

didnt get a ton of sleep and woke up early, kinda woke up ready to go and said screw it. went to the gym and knocked it outta the park.

according to my tracker i still had great sleep despite it being an hour or less then I would have liked on paper.


cable lat raises
22 x 16
27.5 x 13
22 x 16
rp 22x 8

really focused on my stretch and feeling that pump/burn on these, reason why i dropped weight on the 3rd set, just didnt feel like it was hitting my shoulders correctly.
felt really no activation so dropped down to where it felt nasty.
my shoulders were so fucked lol. it felt great however, and left my super motivated.

i fucking killed machine incline press. the power of carbs I guess.
160 x 20 up 5lbs
185 x 13 up 20 lbs
205 x 10 up 30lbs

if you can lift it, its fucking light weight baby. ill probably stick here for the next one since that was a massive jump dont want to risk an injury feeling strong.

flat db press wasnt so great since chest was murdered on the incline machine but still good work

repeated last work out since I didnt really feel like i was gonna be able to push it hard, lost about 1 rep across the board
db flat press
70 x 11
75 x 11
75 x 10

seated machine fly
came back roaring on this guy
140 x 15 up 10lbs and reps
140 x 12 up 1 rep
140 x 12 same

plate loaded dips
appraoching max weight of the machine so making sure I can squeeze every little drop out of every single rep
265 x 16 up reps
285 x 13 up 20lbs
285 x 12 up 20 lbs
will probably do this again since I think i can squeeze a little more juice outta it.
theres 3 plates left i believe, maybe single arm it and drop weight? let 1 arm kinda rest for balance? idk ill message coach ketchup about it.
i love this thing in place of regular dips.

upright row baby with rest pause
45 x 8 warmup
65 x 8 warmup
85 x 16
95 x 14
rp 9
felt such great activition, has taken me a bit to feel it on the shoulders and not so much my back or other muscles, moving to barbell was the best thing.
warming them up a little and priming the muscle for me seems to work best on some of the trickier movements. once i feel it hitting the right spot and get the right feel I jump into my working sets. as i get better i probably wont have to do this as often.


seated db lat with rest pause
22.5 x 21
22.5 x 15 held top hard
25 x 12 held up position hard
rp 8 reps

fckin yikes my shoulders were fckin DONE toasted, burned up
made over head triceps a pain in the ass lol

66 x 15
71.5 x 12
71.5 x 10
lost some reps shoulders just were done

ab work
crunches with 25lb weight 4 x 20

cardio staimraster 30 min
my quads are so screwed. first time in a minute i didnt want to do stairmaster i was like man this SUCKS lol.
got it done, after about 5 - 8 minutes loosened up good.




meals for today

got some cookin ideas from ketchup, might try putting some panko bread crumbs on some breast and airfying it or smoking it.
eating crunchy stuff is heaven.

increasing carbs is kinda tricky, because alot of breads and veggies and fruits have protein in it, but I dont want to lower how much protein im getting from actual meat sources.

fun little game of min maxing the food im gonna eat versus maintaining balance and macros.

 

[dcdogz]

kinda wierd how i got almost 6 hours of sleep the other day and it ranked it yellow as not great sleep, but according this only 5 hours but It was excellent sleep regardless.
I did feel really good when I woke up however. not dragging like I did on that poor sleep day, kinda wierd how that works. I did feel worse when it said it was in the yellow.

maybe there is a method to the madness.

 

[dcdogz]

woo good pull day

not a record breaker but went in there, hit that shit hard and progressive overloaded a little here and there.


pullovers
66 x 16
71.5 x 12
71.5 x 13
1 extra rep last set

primed rest of the workout with these could feel my lats swelling up !


machine pulldown

180 x 13
185 x 11
185 x 11
up 5 lbs last 2 sets
lats were hit hard and heavy now
ive never felt that swollen feeling here before, never really had a mind muscle with the lat and took forever to develop. still kinda getting used to actually feeling anything but my lower or upper mid back worked.


t bar row

95 x 14
97.5x 12
100 x 11
up 2.5lbs all sets

seated chest supported row
45 x 13
50 x 12
55 x 11
up 5 lbs last 2 sets finally

wg lat pulldown

warm up 55 and 88
110 x 16
121 x 14
up 5 lbs last set and some reps
these felt REALLY good today

rear delts with rp

27.5 x 12
27.5 x 12
27.5 x 11
rp 6

bicep curls single arm cable

27.5 x 4
33x 14
33 x 12
up 5lbs last 2 sets

standing straigth bar
60 x 12
60 x 12
60 x 11
no real changes

ab work
4 sets of leg raises
went deep and lowered legs to get a lower abdomen stetch then super high with my knees alsmot touching elbows and squeezed hard
that was hard.

30 min stairmaster

tomorrow bjj!

sleep app didnt track my sleep right, only tracked sleep past midnight for some reason so its off. it tracks from 12-12 however, so im hoping around noon it updates again with the missing sleep.

however I woke up well feeling rested.
despite it saying i only got 330 sleep and a bad score lol, its missing a couple there for sure lol.




rinse and repeat from yesterday, no changes.

 

[Meetketchup]

Any bloating from the carb bump? Energy good?

 

[dcdogz]

Any bloating from the carb bump? Energy good?

energy is great. I am pretty tired from beating my body and being sore but not anymore then id expect, especially when I wake up rested. If I sleep poorly then I feel pretty shitty most of the day.

As far as bloating, for awhile there I was going to bed 9 months pregnant lol, but seems with timing and spacing of carbs, and figuring out which carb sources I tolerate ive handled the last 2 bumps well.

 

[babel]

Hey dc what is the app you're tracking macros with?

 

[dcdogz]

Hey dc what is the app you're tracking macros with?

My fitness pal

 

[dcdogz]

great ham day! my coach wooped my fckin ass today too jesus christ. it was like I owed him money or something.
I was under attack non stop. got wrist locked (coach NO its my push day tomorrow!!!) and toe held god damn then my ankle popped! we both went . its fine tho just a a regular old man pop.
feels kinda funny but not injured in anyway.


weight 187.5

jesus my adductors are super sore from sunday still
well on to abductors

abductors
140 x 15
140 x 16
opened up the machine a little more, lost a rep but really opened up my gooch to the world on this one lol
im super sore now as well.

seated leg curls
180 x 14
180 x 13
lost a couple of reps

smith squats

235 x 16 up 5
250 x 15 up 5
275 x 13 up 5

sldls
up 5 after maintaining last week
60 x 14
65 x 14

lying curls

110 x 12 up 10
110 x 12 same

wide and high leg press

380 x 25 up 5 and more reps
415 x 16 up 5

reverse lunges db
50 x 18
55 x 15
up 5

leg press calves
185 x 20 up 20
205 x 20 up 20
225 x 20 up 20
225 x 20

meal plan exact same as yesterday no changes!

feeling good and strong.

 

[dcdogz]

libbys pumpkin puree is disgusting.
i wish i could get a refund on calories not enjoyed lol.

back to great value it is!

 

[dcdogz]

push day with rest pause shoulders!

bjj cancelled today, replaced cardio with some epic stairmaster!


really enjoyed the push day!



lat raises cable
22 x 16
27.5 x 12
22 x 16
rp 22 x 10

incline chest machine

165 x 19
190 x 12
205 x 10
up 5lbs first 2 sets

flat db press
70 x 12
75 x 10
75x 11
lost a rep 2nd set
gained a rep last set

seated machine fly
140 x 15
140 x 11
140 x 12
lost 1 rep 2nd set

plate loaded dips
265 x 18
285 x 11
285 x 12

adjusted positioning and holding got more activation with a few less reps
upright row smith machine, all bb stations taken
85 x 18
95 x 16
rest pause 9

seated db lat raises
22.5 x 19 pause at top
25 x 16 pause at top
27.5 pause at top
rp 8

overhead triceps
my shoulders were absolute fire and i had a ton of trouble pulling the weight here
i was pretty exhuasted!
66 x 14
71.5 x 12
71.5 x 10
lost some reps all around, rest pause fucked me up!

leg raises

35 min cardio stairmaster


mostly the same meal plan just might swap proteins carbs the same




sleep app did that bug again where it didnt update my sleep before midnight
got close to 6 and woke up feeling good, yesterday i woke up a little tired.

my inside hamstrings are killing me right now. so sore!

 

[dcdogz]

sun - 187.6
mon - 186
tue - 186.5
wed - 187.2
thurs - 187.2

slowly but surely inching up / holding

less and less sub 185 outliers

i dont particularly feel or look any fatter/softer imo which is great! I actually feel so much leaner lol.
sometimes in the evening i am a little soft, but i guess after 560 carbs thats just how it is.
Im sure the tipping point is coming where i just look a little softer all the time lol.

 

[Meetketchup]

Im sure the tipping point is coming where i just look a little softer all the time lol.

We maximize food until your genetics can't handle anymore. That is the point or right before...when the cycle starts. This maximizes all gains from the PED's. Boom!

 

[dcdogz]

fuck yea! great great great pull day. getting more frequent lat pumps feels so good.
weight 188

pullovers

66x15
71.5 x 14
71.5 x 14 extra reps

pulldown machine

225 x 13
230 x 11
230 x 11
up 5


t bar row
95 x 14
100 x 12
105 x 11
up 5bls

seated chest row
45 x 14
50 x 12
55 x 11
up a few reps


wg lat pulldown
116 x 12
126 x 12
repped out a few extra reps just cuz it felt so DAMN good on my lats. almost relieving in a painful good way.
was careful to not overdo it or anything just got a nice little heat on them.


rear delts rest pause

22 x 14
27.5 x 12
27.5 x 12
rp 8


bicep cable curl
27.5 x 14
33 x 13
33 x 13

standing straight bar

60 x 12
60 x 12
60 x 10

god damn biceps wew

lat pump was nasty. even after bjj got home i had some vascularity on one of my lats.
its crazy that I can reach over my chest and touch them now. I can feel the muscle and poke it! wasnt like that before!




meal plan the same and sleep was dogshit! lol not funny but it happens i guess. hit it hard regardless.

 

[Doug 64]

fuck yea! great great great pull day. getting more frequent lat pumps feels so good.
weight 188

pullovers

66x15
71.5 x 14
71.5 x 14 extra reps

pulldown machine

225 x 13
230 x 11
230 x 11
up 5


t bar row
95 x 14
100 x 12
105 x 11
up 5bls

seated chest row
45 x 14
50 x 12
55 x 11
up a few reps


wg lat pulldown
116 x 12
126 x 12
repped out a few extra reps just cuz it felt so DAMN good on my lats. almost relieving in a painful good way.
was careful to not overdo it or anything just got a nice little heat on them.


rear delts rest pause

22 x 14
27.5 x 12
27.5 x 12
rp 8


bicep cable curl
27.5 x 14
33 x 13
33 x 13

standing straight bar

60 x 12
60 x 12
60 x 10

god damn biceps wew

lat pump was nasty. even after bjj got home i had some vascularity on one of my lats.
its crazy that I can reach over my chest and touch them now. I can feel the muscle and poke it! wasnt like that before!

View attachment 152831


meal plan the same and sleep was dogshit! lol not funny but it happens i guess. hit it hard regardless.

Damn Dogg... looking strong.

 

[Meetketchup]

We just did the weekly check-in. Lats and delts have made huge strides man. You've been hammering them with every intensifier imaginable for a few months now and the results say it all. Can't say enough about your work ethic and adherence to diet.

Oh, and things are about to get super spicey next week!!!!

 

[dcdogz]

We just did the weekly check-in. Lats and delts have made huge strides man. You've been hammering them with every intensifier imaginable for a few months now and the results say it all. Can't say enough about your work ethic and adherence to diet.

Oh, and things are about to get super spicey next week!!!!

super excited! phase 2 starting

these lats/delts dont stand a fucking chance.

the beatings will stop when morale improves!

 

[Doug 64]

super excited! phase 2 starting

these lats/delts dont stand a fucking chance.

the beatings will stop when morale improves!

LOVE IT... I have that Tee shirt

 

[dcdogz]

First day new cycle

Killed my quads so fucking bad.

Beyond a pump they were just swollen and beaten like they owed me money




Update little later just doing a quick check in.

Diet was a little tough with a full tourney kept it inline but due to length of drive had to kinda stuff a buncha carbs in the evening.

Woke up crazy bloated.


Back to normalcy, at least!

Bloat worth it, my son beat the kid that won folkstyke state last year, easily, things looking good! New division and weight but either way! Quality opponent!
Have 1 tourney ever month now, at least, from here to February with state.

We got this shit!

Pics of swollen thunder thighs for reference

 

[dcdogz]

Also to add using some of the new knowledge I have of food nutrition, carb sources, macros, and dehydration from my own water cut, I was able to help my son have the easiest fucking weight cut of his life.

Literally easy as shit.

Was eating plenty, and dropping weight, good energy happy and healthy.

He's rather young so I didn't want to cut him if it couldn't be done easily.

If anything he's a little too "game". Weigh in day said he wasn't gonna eat anything lol.

Bro you have to eat and the whole point of following a diet is so you can eat!

He ate and made weight. Easy peezy!

So big thanks to @Meetketchup !

 

[dcdogz]

alright lets get some numbers up


sunday
adductors

140 x 16
150 x 14
up 10 and some reps

lying leg curls
120 x 15
130 x 13
up 10

leg extensions

230 x 18
240 x 16
240 x 15
up 10

leg press

360 x 22
405 x 20
435 x 17

up 5

hack

270 x 15
310 x 13
320 x 12
up 5 barely

smith split squat

160 x 14
175 x 12
up 5 first set

calves

150 x 20
160 x 18
160 x 18
160 x 16

squeezing out some reps and holdin ag the top

ab work ab machine x 20



push day!

feeling strong as shit, fully carbed up! lol


cable lat raises
22 x 15
27.5 x 13
22 x 16


incline chest machine taken, went to db incline press

55 x 17
60 x 14
65 x 10

murdered! up 5lbs from last db session as well


flat db press
75 x 12
75 x 11
75 x 11

seated machine fly

140 x 15
140 x 12
140 x 14
squeezed out some extre reps

plate loaded dips

285 x 12
285 x 12
285 x 11 long hold and press

upright row bb

90 x 15
100 x 12
up 5lbs

seated db lat raises
25 x 20 hold at top
27.5 x 12 hold at top
27.5 x 14 hold at top

overhead triceps
66 x 21
71.5 x 19
77 x 14
finally up 5 last sets hell yea, triceps super toasty
shoulders as well. really fucked em up.

i got stronger in just about everything seems like feeling good!




keeping diet as identical as possible to last week since cycle has been started.
want to keep variables the same in case something happens (it wont).

terrible sleep past couple of days
hyped from starting cycle and sons wins and also team wins.

bad saturday to sunday sleep
then last night, let son have his cheat meal which was jasons deli and ice cream.
well didtn sit right with him and he was up at night a bit with his stomach hurting lol. pretty unusual for him to be honest, hes a wrestler so he doesnt complain too much lol. when he does i tend to listen. just put him in between me and mom (hes probably to old for that) but whatever.

im guessing he got used to clean eating i guess, ice cream gave him like indigestion or something.

oh well felt pretty good when i woke up anyway and went at it at the gym.

new cycle started sunday of test 450 and primo 300.
ed pinning, (need to get used to this so I put an alarm to remind me).
most test ive ever taken! well see how it goes!

super pumped to have made it this far, and not done here either. grow season is upon us.

i woke up super heavy past couple of days, but i had a ton of salt satruday so im guessing ill drop soon.
i dont feel too bloated, nor do I look it so well see.

sunday 189.9
monday 188.1

 

[Meetketchup]

sunday 189.9
monday 188.1

Those split squat numbers are impressive...they are also known as the 7th circle of hell. lol

You'll see a slight jump in weight from starting the cycle due to the initial water and glycogen retention. Totally normal. It's about to get real son.

 

[dcdogz]

Those split squat numbers are impressive...they are also known as the 7th circle of hell. lol

its fckin horrible lol

especially right after hack, my quads are just numb at that point.
they feel so swollen/inflated

and then when you finish one side, you got the other fucking leg to do lol.

Totally normal. It's about to get real son.

 

[dcdogz]

baby back day! had a pretty good back day! not quite the insane pump i had last week but good hard work nonetheless.
sitting at work now back feels just exhuasted. rest pause on back just fucks you up.

according to my sleep app i didnt get a ton of total sleep time (5.5 hours)but had a high score. I felt really good upon waking tbh. yesterday not so great.

pinned test/primo vsg and I can taste the changes!

whenever my estrogen moves, i get a metallic taste in my mouth.
things happening under the hood!

pullovers

66 x 18
71.5 x 12
71.5 x 13
rp 8
up reps first set, down few reps last 2

lat pulldown machine

230 x 12
230 x 10
230 x 11
rp 8
up 5lbs first set

tbar row

100 x 11
100 x 12
105 x 11
rp 7


wglatpulldown

116 x 12
126 x 11
rp 7
lost a couple reps

rear delts cables

27.5 x 12
27.5 x 12
27.5 x 10

up 5 first set,
down a few reps others

single biceps cable burls

27.5 x 15
33 x 13
33 x 12
up a rep down a rep

standing straight bar cruls

60 x 12
60 x 12
60 x 11

the same

meal plan IDENTICAL to yesterday, no changes.

 

[Jbswole40]

Great to see your still at it