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dcDogz very normal log

dcdogz said:
191.2

Meal plan will post later but not too much different then usual.

Will have some turkey breast and gravy ! That's about the only Changes that I plan on making.
Click to expand...
You and I both hit legs at 4am on Thanksgiving morning. FTW!

Happy Thanksgiving to you and your family, DC. Appreciate you.
 
Meetketchup said:
You and I both hit legs at 4am on Thanksgiving morning. FTW!

Happy Thanksgiving to you and your family, DC. Appreciate you.
Click to expand...
Ain't it the greatest!

If it wasnt for that tat woulda been a regular push day, but come on now we gotta do legs from now on thanksgiving!
Seems fitting to have a leg or ham day on Thanksgiving lol

Appreciate ya too coach!
Have a good one today with your family!

Happy Thanksgiving!
 
THE DAY AFTER

did well yesterday! kept it up with my macros and kept it all under control
weight 191.1 this morning. all good!

I ate too many calories for my 2 thanksgivings, however, so my dinner was ultra sad lol. like 400 cals but i had to make it work
eggwhites, oatmeal and pumpkin it is! volume eating baby!

i ended up not hitting any cardio yesterday due to family obligations, so im gonna have to step it up today tomorrow and sunday.
luckily I can do stairmaster again! woo hoo. got 30 minutes this morning and felt great to be back on that bad boy. Calf healing nicely, doesnt particularly bother me at
all too much, just a little itchy and its still scabby. so just being mindful of getting dirty etc

pull day!


pullovers
71.5 x 14
71.5 x 12
71.5 x 12

machine lat pulldown
240 x 14
240 x 11
240 x 12

tbar row broken!
subbed high row machine

185 x 12
195 x 12
195 x 11
this felt pretty good actually

seated row

60 x 12
60 x 11
60 x 10


wg lat pulldowns

136 x 14
143 x 11

rear delts cables with rest pause set
27.5 x 13
27.5 x 12
27.5 x 11
rest pause

single arm cable bicep curl

33 x 15
38.5 x 12
38.5 x 11


standing straigth curls

60 x 14
60 x 11
60 x 12


leg raises
20 reps
20 reps
18 reps
16 reps


stairmaster 30

incline walking this evening another 30

tomorrow incline 45 min

sunday inlcline walking 45 min



ok dont judge me, but 60 grams per serving on the gravy is literally insanity. its a hefty amount.


1732898161564.png
 
rest day! and check ins!

30 -45 lightwalking and doing some holiday stuff so activity levels should be good.

leg tat still has me not 100% but we're getting there!


think im gonna be starving today lol, save me sweet potatoes!

1732978648218.png
 
dcdogz said:
rest day! and check ins!

30 -45 lightwalking and doing some holiday stuff so activity levels should be good.

leg tat still has me not 100% but we're getting there!


think im gonna be starving today lol, save me sweet potatoes!

View attachment 159899
Click to expand...
also it look slike avocado oil shots are back on the menu!
 
Weekly check-in on point! Weight has stayed the same despite the last increase in carbs. So, bumping another 30g this week for a total of 645g Carbs per day. Body comp looking good! Still working on bringing up lats so adding an intensifier this week.
 
Orange man bad!
I say this jokingly because you'll notice pumpkin is missing from meals today....

All carotene besides carrots has been dropped. 🥲

Why you may ask? Well I started turning orange lol. 🤣


Sunday quad day
Adductors
9. 150 x 15 down 1
9. 150 x 16 up 2
So close to overloading!

Lying ham curls
15. 130 x 15
15. 130 x 14
Same

Leg extensions

13. 240 x 16 up.1
13. 240 x 15 up 1
13. 240 x 15 down 1
Murdered!

Leg press
17. 385 x 21 up 5 lbs
17. 425 x 20 up 5 lbs
17. 475 x 19 up 4 reps

Hack squats
17. 275 x 15 up 1 rep
17. 315 x 15 up 2 reps
17. 320 x 12 same

Smith split squats

13. 170 x 15 up 5 lbs
13. 185 x 15 up 3 reps

Calf raises

160 x 20 x 4

Leg raises abs

20reps
20 reps
12 reps wtf ouch
14 reps dead

Super good quad day 🙌
Calf so much better was able to really push the shit out of it today


Meals.for today! No pumpkin NO FAT!

3800 calories, 645 grams of carbs and only 30 grams of fat.

Lean gains!
Screenshot_20241201_075808_Firefox.jpg
 
20241201_081557.jpg

Not sure if this comparison shows it well but right is July right when I started, left pic today!

Quads have grown so much! Hams as well all around growth in my legs!l.

I thought my legs were such hot shit in the right pic 😅

Calves as well. Artist measured my calf for tattoo in aug and when she printed it out based on her measurements from back then she had to increase size of tat 🤗
 
dcdogz said:
Orange man bad!
I say this jokingly because you'll notice pumpkin is missing from meals today....

All carotene besides carrots has been dropped. 🥲

Why you may ask? Well I started turning orange lol. 🤣


Sunday quad day
Adductors
9. 150 x 15 down 1
9. 150 x 16 up 2
So close to overloading!

Lying ham curls
15. 130 x 15
15. 130 x 14
Same

Leg extensions

13. 240 x 16 up.1
13. 240 x 15 up 1
13. 240 x 15 down 1
Murdered!

Leg press
17. 385 x 21 up 5 lbs
17. 425 x 20 up 5 lbs
17. 475 x 19 up 4 reps

Hack squats
17. 275 x 15 up 1 rep
17. 315 x 15 up 2 reps
17. 320 x 12 same

Smith split squats

13. 170 x 15 up 5 lbs
13. 185 x 15 up 3 reps

Calf raises

160 x 20 x 4

Leg raises abs

20reps
20 reps
12 reps wtf ouch
14 reps dead

Super good quad day 🙌
Calf so much better was able to really push the shit out of it today


Meals.for today! No pumpkin NO FAT!

3800 calories, 645 grams of carbs and only 30 grams of fat.

Lean gains!
View attachment 160039
Click to expand...
Super impressive to see reps increasing so much!
 
Your progress has been gaining strength, size, more than doubling your carb intake, scale going up, but best of all improved body composition/appearance.
 
Screenshot_20241201_112332_Gallery.jpg

Idk if yall can see how orange I am lol
 
Meetketchup said:
Your progress has been gaining strength, size, more than doubling your carb intake, scale going up, but best of all improved body composition/appearance.
Click to expand...

I can actually pin my lats now too! No way I could even reach them before they were way to small lol. Still small but they are there now!
 
Almost bitched out cardio, 40 min incline walking, quads are cramping!

Don't normally post food but this was good

100 grams oatmeal
130 grams smoked top sirloin
70 grams white rice
100 grams peas carrots

Cinnamon in the oatmeal, dash of soy sauce in the white rice.

Higher calorie dinner then i normally have but lunch2 and dinner got a little bunched up.

Was gonna eat more turkey breast but that damn smoked sirloin i made yesterday looked too good!

933 calories 134 c, 21 f, 48 protein


Screenshot_20241201_213538_Gallery.jpg
 
weight 189.5! i was active all weekend but not that active.
im probably a little dehydrated I probably drank too much coffee this weekend with this nice cool weather.

on to push day!

cable lat raises

27.5 x14 down 1
27.5 x 13 up 1
27.5 x 13 up 1


incline chest machine

210 x 14 up 5lbs
225 x 10 up 5 lbs
225 x 8 down 5 lbs


flat db press

80 x 13 up 3 reps
80 x 10 same
80 x 9 down 1


seated machine fly

150 x 15
150 x 13
150 x 11
same

plate loaded dips

305 x 14
305 x 12
305 12
same

upright row
had to use free motion smith rack (???)
idk what it is but some sorta smith that kinda sucks for squatting and its kinda a cage.

all bbs were taken so improved a bit.

warm up with 2 x 10's -> 12 reps
1st working set 50lbs + bar, felt super heavy, 12 reps
2nd working set same weight , 11 reps

seated db lat raises
27.5 x 14
27.5 x 13
27.5 x 13

overhead tricpes
82.5 x 18 up 2 reps
88x 14 up 5lbs
88x 14 up 5 lbs

leg raises
20 reps
20 reps
16 reps
14 reps

30 min stairmater!

calories for today! maxing them out!

1733155467086.png
 
271_2b1d6de0-322f-47cb-a95f-ec8d8a61b569_700x700.png



this type of smith for my upright rows

this thing is dangerous as hell for regular squats.
i threw out my herniated disk with it once lol
 
weight 191.7 hydrated!
on to workout.....

alright wtf was that. jesus.
we had douple drop sets today. yikes.
I tried my best but after 2 movements my lats and back was just totally hammered.


pull overs

71.5 x 15
77 x 12 up 5 lbs
77 x 11 up 5lbs
drop set 1 55
drop set 2 37.5

this messed me up really bad.

went to
lat machine pulldowns and basically finished off my lats for good

240 x 12
240 x 12
240 x 12
drop set 1 185
drop set 2 135
idk how many or what what I did. i probably shoulda kept track a little better, but I really underestimated this.
lats were done here like totally bad. rest of the workout was just survival mode and try to finish as best as i could

t bar row

100 x 12
100 x 10
100 x 10
drop set 1 70
drop set 2 45

lmao last burst of energy here and i missed reps on everything from here on out. Not that it matters entirely but
I wasnt sure at some points if i should keep trying my previous sets, or drop weight because i was so messed up lol.

seated row taken, skpped to wg lat pulldowns and then came back

wg lat pulldown
136 x 14
143 x 11
drop set 1 i went to like 90 or so here
drop set 2 then 40 or so here

seated chest row

160 x 10
160 x 10
160 x 8
drop set 1 135
drop set 2 85

rear delt cables

27.5 x 13
27.5 x 12
27.5 x 11

dual biceps

33 x 16
38.5 x 14
38.5 x 12

standing straight bar curls

60 x 13
60 x 12
60 x 11

leg raises
20 reps
20 reps
18 reps
14 reps

this shit was so hard, and didnt want to give up all that blood in the muscle, i went ahead skipped cardio.
will complete later tonight 45 min incline walking.


maxing out macros today
1733242842736.png
 
weight

192.5

lol im waking up kinda bloated now. lotta carbs!
ill probably drop oatmeal in evening and go full on rice.



pretty good ham workout! overloaded just about every single thing, cant ask for much more then that.

abductors

150 x 15
160 x 14 up reps

seated leg currls
180 x 16
180 x 16
next weight is 200, big jump. kinda close but ive tried a rep or two and no way im getting over 4 or 5 reps with it, yet.

smith squats

255 x 17 up 5lbs
280 x 14 up 5lbs
295 x 13 up 5lbs

sldls
70 x 14 up 5lbs
75 x 12 up 5 lbs 5 rir
80 x 12 up 5lbs 5 rir
sit here for a bit and let lower back catch up

lying curls

130 x 12 up 5lbs
130 x 12 up 5lbs

wide and high leg press, went to machine reg press taken

320 x 18 up 40 lbs
340 x 15 up 40 lbs
machine weight maxed

db reverse lunges

55 x 17
55 x 17

standing calf raises

160 x 20
160 x 20
160 x 20
160 x 20

up 10 lbs consisntently and at max reps, close to overload again.

leg raises
20 reps
20 reps
16 reps
12 reps


cardio some this evening 30 - 40 minutes.


rough idea for meals. trying to make dinner cals smaller, since im waking up feeling so full. 600 650 max cals.

1733324068196.png
 
dcdogz said:
weight

192.5

lol im waking up kinda bloated now. lotta carbs!
ill probably drop oatmeal in evening and go full on rice.


rough idea for meals. trying to make dinner cals smaller, since im waking up feeling so full. 600 650 max cals.
Click to expand...
You're eating a ton of oatmeal and bagels. lol No wonder you're bloated!

Maybe eat more carbs pre-workout as well. The more you have around your training, the less bloated you should feel in the AM.
 
Meetketchup said:
You're eating a ton of oatmeal and bagels. lol No wonder you're bloated!

Maybe eat more carbs pre-workout as well. The more you have around your training, the less bloated you should feel in the AM.
Click to expand...
yea its the oatmeal no doubt for dinner.
cutting that out tonight see how i wake up.
since I cant eat pumpkin right now, on account of turning orange, relying on oatmeal to keep me full lol.

orange color almost gone.
oatmeal is so damn good. favorite carb source by far.
during the day i seem to handle it fine, dont really feel bloated or anything, but im fairly active. eating at 9pm 100grams of oatmeal and hopping in bed, yea that aint gonna work.

felt pretty damn strong tho lol
 
191.7 weight, felt way less bloated for sure. will be pausing dinner oats for the meanwhile lol.


had a great push. i didnt sleep well for whatever reason, ive had a string of really good rest days, bound to have a stinker i guess.
i feel pretty good tho, dont feel worn or tired like I sometimes can feel like.

lat cable raises

27.5 x 15 up 1 rep
27.5 x 14 up 1 rep
27.5 x 16 up 2 reps


incline chest machine
210 x 15
225 x 11
225 x 8
got a nasty stretch on the first 2 working sets was dead for the third.


db flat press

80 x 12 down 1
80 x 11 up 1
80 x 10 up 1

seated machine fly

150 x 15
150 x 12 down 1
150 x 12 up 1

plate loaded dips

305 x 16 up reps
305 x 14 up 2
305 x 14 up 2

upright tow
95 x 10
105 x 12

seated db lateral raises

27.5 x 16 up 2
27.5 x 14 up 1
27.5 x 14 up 1

overhead triceps

88x 16 up 5 and reps
88 x 15 up 5 and reps
88 x 12 same

leg raises

30 min stairs

overall really happy with todays work. particularly in my chest work, just felt like it was hitting so good.
changed pre and post meals a little and added carbs. felt really good and can postpone my breakfast a little
since usually by work i was starving. should help manage bloating end of day which sucks.

1733408519821.png
 

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