dcDogz very normal log

[dcdogz]

Were the lat raises heavy swings?

db lat raises? no. i go real slow and pause at the top for most of the reps. try to use zero body movement what so ever, however when getting to failure sometimes
ill give a little bounce to get an extra rep or two just depends how my shoulders feel.

 

[tbda]

db lat raises? no. i go real slow and pause at the top for most of the reps. try to use zero body movement what so ever, however when getting to failure sometimes
ill give a little bounce to get an extra rep or two just depends how my shoulders feel.

What was the intensifier then i missed it?

 

[dcdogz]

What was the intensifier then i missed it?

oh after my 3 regular sets it was
9 sets of ARMAP with minimal rest pyramiding down then up.
it was absolutely brutal.

right now at my desk im suffering lol

 

[Meetketchup]

what the fuck was up with that intensifier @Meetketchup
holy shit i underestimated it a little. i shoulda known better if ketchup says its pretty hard its probably gonna really fuck you up. I probably looked fcking insane to anyone even remotely paying attention to what i was doing, fckin db lateral raises for 15 minutes lmao

followed by some sorta intensifier that leaves you without use of your shoulders for the rest of the god damn day lmao
i shoulda actually legit put it at the end, had to do triceps overhead next, NEXT TIME ITS GOING AT THE END END END
cant wait to give it a shot with the cables thursday

It's absolutely brutal. I assumed you'd put it at the end. Guess I should have a given you the heads up. lol We use this sparingly as it's highly taxing, but a great way to push blood into a muscle we're trying to bring up.

 

[Meetketchup]

What was the intensifier then i missed it?

It's one of Patrick Tours SST Protocols where you pyramid reps and time down and up with same weight and AMRAP

 

[dcdogz]

It's absolutely brutal. I assumed you'd put it at the end. Guess I should have a given you the heads up. lol We use this sparingly as it's highly taxing, but a great way to push blood into a muscle we're trying to bring up.

well my db lat raises are my 2nd to last movement so i figured i should be fine since shoulders - > triceps

i was in fact not fine

 

[dcdogz]

worst sleep of my life last night uhh felt like shit. knew it right away. sleep score 47. worst ive had since i got the watch.

surprise! im under the weather again, nasty cough / slight chest infection. no fever or anything just super annoying cough. having 2 under the age of 10
is very annoying! oh and I help coach kids wrestling so they are always all snotty and shit yuck. oh well!

i had alittle bit of acne prior to increasing dosages, noticed as we increased dosages it started clearing up pretty nicely actually, but monday to tuesday woke up with a nasty one right smack in the middle of my chest. generally i get hard lumpy ones painless ones, this one is a little softer and it hurts like a BITCH. feels more like a follicle infection then regular acne.

made pull day a little annoying on tbar row and chest supported rows. might toss a little tetronin on it or something since it fucking hurts.
im guessing from the changing levels right now since im still saturating. otherwise I feel really good. I have a metallic taste in my mouth still so i know things are still settling.

pull day was pretty good actually. was a little tired but i had a really nice mind muscle connection regardless, didnt really get a pump too much but felt like i was really working alot of the desired muscles and was a bit stronger as well. I feel really strong.

i didnt get any pics but after yesterdays work my shoulders looked pretty capped / poppin!

pullovers

71.5 x 14 up 5lbs
71.5 x 13 up 1 rep
71.5 x 12 down 1

lat pulldown machine

230 x 13 up 2 reps
230 x 11 down 1 rep
230 x 11 up 1 rep

t bar row

90 x 12 down 5lbs was testing how the pimple felt and yea hurt like a bitch
100 x 12 same
105 x 12 same


seated chest row

50 x 13 up 2 rep
55 x 13 up 1 rep
60 x 11 down 1

wg lat pulldown

126 x 15 up 10lbs
131 x 13 up 5lbs

rear delts

my shoulders were so screwed from yesterday lol pretty surprised how gassed they got quickly

27.5 x 13 down 1 rep
27.5 x 11 down 1 rep
dropped weight last set
22 x 10 BARELY

single arm cable curl

27.5 x 16 same
33 x 14 up 2 reps
33 x 15 up 3 reps


straight arm curls
60 x 12
60 x 12
60 x 12

same but getting a little lighter, not quite strong enough for 70 just yet



mostly the same

 

[dcdogz]

ran out of rice crispies and forgot to re up for breakfast, there was some ezekial cereal here at work.

what in the old testament is this ? lol has nice macros tho and zero sugar. however its like eating rocks lol.

 

[tbda]

surprise! im under the weather again, nasty cough / slight chest infection.

Right here with you bro, but not going to let an annoying cold get in the way of gains.

 

[dcdogz]

Right here with you bro, but not going to let an annoying cold get in the way of gains.

its super annoying because I was never really over the last one. had a little nagging cough the whole time. not terrible but it was there. then monday night i was like am i getting sick again? no way. queue this morning.. dammit im sick again. its more minor then the last one but the cough is really messing me up and im just kinda sick of coughing.

 

[dcdogz]

well today was a discipline workout.
slept pretty bad not feeling well at all!

was thinking about how can i rest day this or something, but it didnt matter, not like i was gonna go back to sleep or anything since my brain is wired that way.
screw it discipline it is!

my quads were still not recovered from sunday as well, and with lack of sleep and rest im not surprised either.

was feeling a little achy in my knees in particular, took teeny bit of dayquil, went away early workout.

still was able to progressive overload and hit the hams good. was feeling a little weak and strong at the same time.
Went to bjj as well and felt much better after dayquil/tylenol fully kicked in.


abductors

150 x 12 up 10lbs
150 x 13 same

seated leg curls
180 x 16
180 x 14
same

smith squats

245 x 15 u p 5
255 x 15 same
280 x 14 same
right inside knee hurt tiniest bit on this one. didnt want to push it, i think leg press from sunday irritated it a little.

sldls dbs

65 x 15 up 3 reps
70 x 12 lost a rep

lying curls

110 x 17 up 3 reps
120 x 12 up 6 reps

wide and high leg press
390 x 25 up 5
425 x 22

db reverse lunges
50 x 18
55 x 16

same
forearms gave out really bad, think it was from lat raises monday stilll lol

standing calf raises

160 x 20
160 x 18
160 x 18
160 x 18
up 10 lbs all reps

ab machine

285 x 20
285 x 20
285 x 20
285 x 20



still working on it, but not much different, pretty much the same ole same ole

 

[dcdogz]

little protip, and maybe its just me but i started weighing out EVERYTHING about 2 months ago.

preworkout, creatine, whey, eaas, bcaas any kinda powder with a scooper.

they are so wildly off its not even funny.

in some cases 1 scoop is double dose, or sometimes half a dose.

i also started weighing out my bread/bagels and stuff like that. super way off sometimes. usually way over as well.

1 bagel is usually in the ball park of 90grams per serving sometimes they weigh 120 or more.
if its like 95 96 87 88 ill just eat it and move on. but sometimes its like 20 - 30% off. which is way too off for me.

 

[Meetketchup]

my quads were still not recovered from sunday as well, and with lack of sleep and rest im not surprised either.

was feeling a little achy in my knees in particular, took teeny bit of dayquil, went away early workout.

still was able to progressive overload and hit the hams good. was feeling a little weak and strong at the same time.
Went to bjj as well and felt much better after dayquil/tylenol fully kicked in.

Many people think, "I am a little sore so I shouldn't work out." Not true. Soreness is a not good indicator of growth and/or recovery. As long as your numbers don't go down that is a great gauge of this.

 

[Bamm-bamm]

well today was a discipline workout.
slept pretty bad not feeling well at all!

was thinking about how can i rest day this or something, but it didnt matter, not like i was gonna go back to sleep or anything since my brain is wired that way.
screw it discipline it is!

my quads were still not recovered from sunday as well, and with lack of sleep and rest im not surprised either.

was feeling a little achy in my knees in particular, took teeny bit of dayquil, went away early workout.

still was able to progressive overload and hit the hams good. was feeling a little weak and strong at the same time.
Went to bjj as well and felt much better after dayquil/tylenol fully kicked in.


abductors

150 x 12 up 10lbs
150 x 13 same

seated leg curls
180 x 16
180 x 14
same

smith squats

245 x 15 u p 5
255 x 15 same
280 x 14 same
right inside knee hurt tiniest bit on this one. didnt want to push it, i think leg press from sunday irritated it a little.

sldls dbs

65 x 15 up 3 reps
70 x 12 lost a rep

lying curls

110 x 17 up 3 reps
120 x 12 up 6 reps

wide and high leg press
390 x 25 up 5
425 x 22

db reverse lunges
50 x 18
55 x 16

same
forearms gave out really bad, think it was from lat raises monday stilll lol

standing calf raises

160 x 20
160 x 18
160 x 18
160 x 18
up 10 lbs all reps

ab machine

285 x 20
285 x 20
285 x 20
285 x 20



still working on it, but not much different, pretty much the same ole same ole

View attachment 154291

Love that you showed up for the discipline workouts!

 

[dcdogz]

still under the weather but I slept really good.
i tried some ashgwanda before bed, my fishoil, and l theanine plus zma. that seemed to really do the trick. nagging cough is kinda what wakes me up regardless.
my watch tracker didnt catch all the sleep since I woke up around 1 to pee and i was just like screw this watch and took it off.
But i noticed i was just SOOo relaxed. I felt very calm and just very zen.
slept another couple of hours and was good to go.

i felt almost over rested at the gym to be honest. was that good of rest. thank goodness I really needed it.

thank good ness since I had that insane shoulder workout to complete. I did cables this time around 1 arm each, i was doing lat cables for like 20 minutes lol!

lat raises db

27.5 x 12
27.5 x 14 up 2 reps
27.5 x 14 up 2 reps

machine incline
185 x 18 up 10lbs and reps
205 x 12 up 5 lbs
210 x 10

flat dbs
75 x 12 down 1 rep
75 x 9 down 3 reps
75 x 11 down 1 rep

seated machine fly

150 x 14 up 10lbs
150 x 13 up 10lbs
150 x 12 up 10lbs

plate loaded dips
285 x 13 same
285 x 14 up 1 rep
285 x 14 up 1 rep


upright rows bb
95 x 14 up 2 reps
100 x 12 up 2 reps

over head triceps
71.5 x 20 up 1 rep
77 x 17 same
82.5 x 11 up 5lbs

cable lat raises intensifier

idk i didnt keep track of this i just fcking went for it and fucked up my shoudlers as good and as fucking hard as i could.
i didnt have much in the tank to do the first 3 sets this time around.
it was pretty nasty nasty tho. having to do 1 shoulder, and then mentally prepare for the other was just nuts.

ab work

didnt push it too hard rib still pretty aggravated

285 x 18
285 x 16
285 x 15
285 x 14

have leg raises and my other ab work on pause since they all kinda aggravate it a bit. doesnt really hurt but just feels uncomfortable.
dont need my rip popping right now at all.

bjj 1 hour after and had some good light cardio centric rolls.

meal plan, subbing out sweet potatoes evening for that ezekiel cereal. I cant taste anything right now, making it hard to scarf down food.
im not a huge fan of it, but when i cant taste anything something about that crunch that is at least pretty satisfying and goes down easy.
since its fairly macro dense.





i tried getting a picture of the shoulder pump but i just couldnt lol
#1 i was too much of a bitch to head from the cable machine to the mirrors and get a pic
#2 my shoulders were so dead i couldnt even take a proper picture with just like a selfie lol

 

[Tresto]

still under the weather but I slept really good.
i tried some ashgwanda before bed, my fishoil, and l theanine plus zma. that seemed to really do the trick. nagging cough is kinda what wakes me up regardless.
my watch tracker didnt catch all the sleep since I woke up around 1 to pee and i was just like screw this watch and took it off.
But i noticed i was just SOOo relaxed. I felt very calm and just very zen.
slept another couple of hours and was good to go.

i felt almost over rested at the gym to be honest. was that good of rest. thank goodness I really needed it.

thank good ness since I had that insane shoulder workout to complete. I did cables this time around 1 arm each, i was doing lat cables for like 20 minutes lol!

lat raises db

27.5 x 12
27.5 x 14 up 2 reps
27.5 x 14 up 2 reps

machine incline
185 x 18 up 10lbs and reps
205 x 12 up 5 lbs
210 x 10

flat dbs
75 x 12 down 1 rep
75 x 9 down 3 reps
75 x 11 down 1 rep

seated machine fly

150 x 14 up 10lbs
150 x 13 up 10lbs
150 x 12 up 10lbs

plate loaded dips
285 x 13 same
285 x 14 up 1 rep
285 x 14 up 1 rep


upright rows bb
95 x 14 up 2 reps
100 x 12 up 2 reps

over head triceps
71.5 x 20 up 1 rep
77 x 17 same
82.5 x 11 up 5lbs

cable lat raises intensifier

idk i didnt keep track of this i just fcking went for it and fucked up my shoudlers as good and as fucking hard as i could.
i didnt have much in the tank to do the first 3 sets this time around.
it was pretty nasty nasty tho. having to do 1 shoulder, and then mentally prepare for the other was just nuts.

ab work

didnt push it too hard rib still pretty aggravated

285 x 18
285 x 16
285 x 15
285 x 14

have leg raises and my other ab work on pause since they all kinda aggravate it a bit. doesnt really hurt but just feels uncomfortable.
dont need my rip popping right now at all.

bjj 1 hour after and had some good light cardio centric rolls.

meal plan, subbing out sweet potatoes evening for that ezekiel cereal. I cant taste anything right now, making it hard to scarf down food.
im not a huge fan of it, but when i cant taste anything something about that crunch that is at least pretty satisfying and goes down easy.
since its fairly macro dense.

View attachment 154434



i tried getting a picture of the shoulder pump but i just couldnt lol
#1 i was too much of a bitch to head from the cable machine to the mirrors and get a pic
#2 my shoulders were so dead i couldnt even take a proper picture with just like a selfie lol

I tried some L-theanine at night the other week and had an extremely adverse reaction to it. Anxiety, cardiac arrythmia, sweaty. I may as well have just ripped a gagger and tried to go to bed. Very unsettling and I couldn’t find anything on the googs machine about it.
I guess I’m saying I’m impressed you can take that and sleep lol

 

[dcdogz]

I tried some L-theanine at night the other week and had an extremely adverse reaction to it. Anxiety, cardiac arrythmia, sweaty. I may as well have just ripped a gagger and tried to go to bed. Very unsettling and I couldn’t find anything on the googs machine about it.
I guess I’m saying I’m impressed you can take that and sleep lol

interesting, seems to be the recommeded go to. i was super zen with it.

 

[dcdogz]

yea good pull day!

weight 188.2 holding steady! i think my avg weight is gonna be exactly the same as last week. i think thats good.
feeling a little firmed up and dry however.


pullovers

71.5 x 14 same
71.5 13 same
71.5 x 13 up 2 reps

machine lat pulldown

230 x 13 up 2 reps
230 x 11 down 1
230 x 11 up 1

t bar row
92.5 x 14 up 2.5 up 2 reps
95 x 12 same
100 x 12 up 2


chest suported
50 x 14 up 1
60 x 13 up 5 lbs
65 x 14 up 5 lbs

wg lat pulldown


131 x 13 up 5
131 x 12 up 5
143 x 10 up 12

rear cables

27.5 x 13
27.5 x 11
22x 10
same

bicep cable curls

27.5 x 18 up 3 reps
33 x 16 up reps
38.5 x 9 up 5 lbs

standing straigth bar

60 x 14 up 2
60 x 12
60 x 12


meals same as yesterday no changes

great cardio at bjj! went after it pretty quickly had alot of fun.

 

[dcdogz]

rest day! gonna need it im sure. getting close to full saturated and i should be all healthy as well by monday at the latest.

average weight last week 188.8, this week 188.7. right on the money!

got really good rest last night almost 7 hours. finally.

lower carbs today!

rough idea for today, and gonna get some walking in a little later.

 

[Anadrolburrito]

Just caught up on your log amazing transformation and consistency my dude. Love it !

 

[Meetketchup]

We're bumping calories this week. Welcome to the 600g of carb club. We may start carb cycling as we progress.

 

[dcdogz]

We're bumping calories this week. Welcome to the 600g of carb club. We may start carb cycling as we progress.

no idea what that is but im ready to learn it and figure it out!

ill start looking it up here on the forum ive seen posts here and there about it, i believe you just made one about it! just to familirize myself a little.

lets goo!

600 carbs! good lord!

 

[Meetketchup]

no idea what that is but im ready to learn it and figure it out!

ill start looking it up here on the forum ive seen posts here and there about it, i believe you just made one about it! just to familirize myself a little.

Please don't research it on here or another forum. lol Seriously, don't look it up so when I explain it and employ it you won't be all fucked up. Dead serious.

 

[dcdogz]

Please don't research it on here or another forum. lol Seriously, don't look it up so when I explain it and employ it you won't be all fucked up. Dead serious.

alright i wont!

 

[dcdogz]

View: https://youtu.be/gj_WckDiDBc?si=xtSbuE-nta4HpENL


Watching this hmm


had a good quad day or i should say decent.

I couldn't really push it too hard as my upper right quad was kinda cramping. It was very dependent on how I moved or whatever. Decided to not fuck with it too hard and for the most part basically repeated last weeks workout.

Went up on a few things lost a few reps on a few sets playing it safe.

Overall probably my first non killer quad day but i guess after like 15 16 amazing ones I was bound to have a little stinker.

Pump was good either way and got good activation.

We are 600 carb club now! Yikes. So I'll post up numbers and meals in a bit.

Pics were after legs press.

 

[Meetketchup]

The quad sweep is coming in nicely. Those grueling leg days are paying off DC.

 

[dcdogz]

Rough idea, the instant mash and peas carrots is wayy too filling imma have to cut back good lord lol.

Tasty tho

 

[Bamm-bamm]

View: https://youtu.be/gj_WckDiDBc?si=xtSbuE-nta4HpENL


Watching this hmm


had a good quad day or i should say decent.

I couldn't really push it too hard as my upper right quad was kinda cramping. It was very dependent on how I moved or whatever. Decided to not fuck with it too hard and for the most part basically repeated last weeks workout.

Went up on a few things lost a few reps on a few sets playing it safe.

Overall probably my first non killer quad day but i guess after like 15 16 amazing ones I was bound to have a little stinker.

Pump was good either way and got good activation.

We are 600 carb club now! Yikes. So I'll post up numbers and meals in a bit.

Pics were after legs press.

View attachment 154788

Quads looking good bro!

 

[dcdogz]

quad day numbers followed by push day


adductor
8. 150 x 16
8. 150 x 14
up 1 rep each

lying leg curls
13. 130 x 15
13. 130 x 15
up reps

leg extension
12. 230 x 21
12. 240 x 15
12. 240 x 14
up 10lbs and and reps

leg press
15. 375 x 20 up 5lbs
15. 415 x 18 same
15. 470 x 15 up 5 lbs

hack squats
14. 275 x 12
14. 310 x 13
14. 320 x 14
up a rep last 2 sets

smith split
13 165 x 15
13. 180 x 12
up 5 lbs

standing calf raises
160 x 20 x 4 up 10lbs


push day!

had a really good push day with some rest pause on chest.
I slept so good last night !


lat raises cable

13 22 x18
13 27.5 x 12
13 27.5. X 12
up reps first set


machine incline press

13. 190 x 17 up 5 lbs
13. 215 x 11 up 10 lbs
13. 225 x 9 up 15lbs!
rp 5

flat dbs
22. 75 x 13 up 1 rep
22. 75 x 10 up 1 rep
22. 75 x 11 same
rp 7

seated machine fly
12. 150 x 14 same
12. 150 x 10 lost 3 reps
12. 150 x 12 same
rp 9

plate loaded dips

12. 285 x 14 up 1 rep
12. 285 x 13 lost 1
12. 285 x 12 lost 1


upright row bb

9. 85 x 16
9. 95 x 14

same

seated db lat

14 27.5 x 12 same
14 27.5 x 14 up 2 reps
14 27.5 x 14 down 1 rep

over head triceps

9. 71.5 x 20 up 1 rep
9. 77 x 17 same
9. 82.5 x 11 down 3 reps

overall great push day! fucking stretched that shit to the MAXXXX
rp left me pretty beat




3700 calories and we have some fat macros to play with! plan for today!

 

[dcdogz]

also maybe im crazy ( i really am) but i swear all fucking eyes were on me this morning.
bizarre feeling. I felt like i was being watched

primo saturating babbbyy