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dcDogz very normal log

great push day,
im so sore!!! probably from bjj i think but man i feel so beat!
was hungry for once in a minute. metabolism kicking up hopefully!
194.5 again! 3 days in a row.

push

cable lat raises

27.5 x 15
27.5 x 14
27.5 x 13
rp 8 reps


incline chest machine

210 x 14 up 2 reps
225 x 10 same
225 x 8 same


db flat press

80 x 13 up 1
80 x 11 up 1
80 x 9 dead lost 1

seated machien fly
150 x 15
150 x 13 up 1
150 x 12 same

plate loaded dips
was really close to maxing out, messed with the seat position a little and was able to set it in such a way that I can get way deeper with this now
ended up losing alot of reps but was super hard, might have to drop a little possibly
ill give it another go on next push and determine then if im dropping or not
305 x 12
305 x 12
305 x 11

upright row
100 x 14
105 x 12
rp 8

seated db lat raises
27.5 x 15
27.5 x 14
27.5 x 12
rp 9

over head triceps cable
88 x 16
88 x 12
88 x12

ab machine returns!
went a little light to get back on it
265 x 20
265 x 20
285 x 20
285 x 16

Meals.for today

Screenshot_20241212_122556_Firefox.jpg
 
Meetketchup said:
Looks like you had a reverse swoosh with the slight carb bump last week and now holding. Love it. Why can't the body just be easy and work linearly. lol
Click to expand...
i was thinking the same thing, i have had one swoosh once in my life. dropped like 8lbs 10lbs that stayed off within like a day. i feel same thing here, my weight has been pretty dang stable and predictable. so being a couple of pounds up, end of the week no less, which weight generally drops for me, was a little strange.
i even did an extra 30 min of cardio last night. lol im not sick or anything either.

besides the extra carbs, that i tossed in pre/post workout my diet is like the same shit all the time too lol.
 
dcdogz said:
i was thinking the same thing, i have had one swoosh once in my life. dropped like 8lbs 10lbs that stayed off within like a day. i feel same thing here, my weight has been pretty dang stable and predictable. so being a couple of pounds up, end of the week no less, which weight generally drops for me, was a little strange.
i even did an extra 30 min of cardio last night. lol im not sick or anything either.

besides the extra carbs, that i tossed in pre/post workout my diet is like the same shit all the time too lol.
Click to expand...
This is why we follow the weight trend! Not the specific days. :)
 
194.5 AGAIN wtf lol. I went to three diff scales to check i was like dammit my shits broken, nope. thats correct. 4 days in a row @ 194.5 exactly.

pull day! was really nice!

pullovers

71.5 x 15
77 x 13
77 x 12
same

machine lat pull down

240 x 13 up 1
240 x 12 same
240 x 10 down 1


t bar row

110 x 12 up 5lbs
110 x 12 up 5 lbs
110 x 10 same


seated chest supported row single arm

55 x 12 up 10lbs
65 x 12 up 5 lbs
70 x 11 up 5 lbs

wg lat pulldown

143 x 12
143 x 10 lost 2
i ran outta gas here, i ended up getting super good activation now with mind muscle, and now that i switched to single arm chest supported Im really hitting that back wayyy better then I was before. my lat pulldowns and rear delts suffered a little since I ran outta gas not really prepared for being THAT tired.


rear delts cables

27.5 x 14
27.5 x 11
27.5 x 10
rest pause 7

single are cable biceps

33 x 15
38.5 x 14
38.5 x 13

standing straight bar curls

60 x 14
60 x 13
60 x 12

floor crunches with 25# weight

4 x 20 sets

cardio = bjj!
was really nice today by next week tat wont be an issue. it just kinda stings when things rub on it but for the most part 100% healed.
next friday going on a trip so i might miss out on some cardio friday, due to having to leave EXTREMELY early. will get the weights in just barely, so imma have to double time some cardio starting today probably to make up for that loss of 30 min - 45 min.



meals for today
1734106154741.png

for dinner tossing that rice into little sushi sheets. doesnt really taste good at all honestly, and i roll like shit just a different way to eat rice.

current test levels @ 450 a week test e.

test 3060
free 1182

:)

doesnt feel like I woulda imagined having 3k total test would feel like. doesnt feel like anything really lol.
If I wasnt getting a little acne I would be suspicious im taking anything! Very low sides!

1734106221859.png
 
dcdogz said:
current test levels @ 450 a week test e.

test 3060
free 1182

:)

doesnt feel like I woulda imagined having 3k total test would feel like. doesnt feel like anything really lol.
If I wasnt getting a little acne I would be suspicious im taking anything! Very low sides!

View attachment 161591
Click to expand...
All of your bloodwork looked great.

Test, Primo and no AI. No crazy compounds or dosages, no impact on liver values and barely any sides.
 
woo super big updates was a busy weekend!

rest day was nice, was pretty active all day and stood around at a tournament locally for like 12 hours or more. didnt have time to get cardio but all good.
i was planning on skipping friday cardio due to trip, but im just gonna have to make it work on friday unless i can somehow make all my minutes, which seems unlikely.

weight Saturday 193.7
weight Sunday 193.00
weight Monday today 193.6

looks my body fckin chilled out
oh and my primo is legit! 450 test per week, 300 primo per week has me at 3k test, 1200 free, and e2 in the mid 40s. :cool:
absolutely perfect.


quad day was soo soo nasty. i took a little extra time between sets to rest, but really hammered them out hard.
had a little bit of knee irritation on leg press that is still bothering me ever so slightly. Actually i was little convinced this am, since my shoulders were achy a bit too
that my e2 was gonna be low lol. lol nope i just kinda old and fucked up i guess. I think my knee is the leg press just too many reps, really seemed to bother me past 12 or so reps. so gonna overload a little more quickly now to get in rep range.

shoulders i think my overhead triceps form was off and causing some elbow/shoulder irritation. I think, fixed up my form and dropped weight. overall felt better on elbows/shoulders as well as hitting my triceps in general.


quad day

adductors
160 x 12 up 10
160 x 13

lying leg curls
130 x 16
140 x 13 up 10

leg ext
240 x 14
250 x 15 up 10

leg press
405 x 20 up 5
435 x 20 up 5
485 x 19 up 5
noticed my knee a little irritated here past 12 reps, probably gonna up the overload to get with in a better rep range.
still bothering me today even.

hack squats

275 x 17 same
315 x 15 same
325 x 13 up 5lbs

smith machine split squats
185 x 15 up 5
195 x 15 up 5

calf raises
160 x 4 x 20

abmachine

33 min end of the incline walking



push day with rest pause on chest

shoulders feeling stresssed for some reason. everything was just a teeny bit uncomfortable.

cable lat raises
27.5 x 14
27.5 x 13
27.5 x 13

incline chest machine
215 x 12 up 5
225 x 10
225 x 8
rp 5

flat db press

80 x 11
80 x 10
80 x 8
rp 5

seated machine fly

150 x 13
150 x 12
150 x 13
rp 9

plate loaded dips
305 x 13
305 x 12
305 x11


upright row
95 x 13
105 x 13

seated db lateral raise
27.5 x15
27.5 x 14
27.5 x 12

overhead triceps, changed up form a tad so dropped weight. less leaning over tried to refocus on mind muscle with tricep

61 x 15
71 x 14
77 x 14

leg raises
20
18
17
14

30 min stairmaster


diet!

saturday
1734366624497.png


sunday

1734366735942.png


today

1734366830121.png
 
Bamm-bamm said:
Never had the urge to do that but now I’m curious…
Click to expand...
its almost kinda gross. didnt expect that, sounded pretty good in my head. lol.
i made 3 of them too i was so sure they would be good lol.
 
dcdogz said:
btw i tried rolling mashed potatoes in sushi paper and its not good lol
just in case anyone was wondering
Click to expand...
Not as crazy as you think. I got into making sushi years ago and made a thanksgiving roll with turkey, stuffing and mashed potato. Was pretty good. lol
 
Meetketchup said:
Not as crazy as you think. I got into making sushi years ago and made a thanksgiving roll with turkey, stuffing and mashed potato. Was pretty good. lol
Click to expand...
this sounds way better, just with instant mash and literally nothing its too plain. its missing something.

its just seaweed potato and your thoughts. lol
 
195.7 :oops:

haha i knew i was gonna be heavy, had a christmas party last night and didnt get home until kinda late so ate my dinner like around 10 instead of usual 7 -8.
plus had about 48 oz of water and like 3 diet cokes trying to not freaking eat any of the good shit that was there. good lord.

either way pull day was bad ass.
I did take it easy on a few movements just because my elbows and wrists feel a little worn? idk they feel not 100%. dont want to get tendinitis or something at this point in the game. I felt really good either way and hit whatever I could as hard as i could.
getting double cardio today, bjj gym having a Christmas party. just gonna go get some rolls and then hit it early again tomorrow. friday no bjj for me since leaving @ 4 - 5 am for an 10+ hour drive.

up in the air whether I get cardio in friday morning, I think ill get a little and maybe in the evening at hotel gym I can get some in but gonna proceed like if I wont get any, and if Im able get an extra 30 even better. saturday im probably gonna get 20k steps lol but ill probably get some actual cardio walking in as well.

cable pullvoers

71.5 x16 up 1
77 x 12 down 1
77 x 12 same

machine lat pulldown
240 x 13
240 x 12
240 x 11 up 1

t bar row
110 x 11 up 5lbs
110 x 11 up 5 lbs
105 x 10 same


seated row single arm

65 x 12 up 10lbs
65 x 11 down 1 rep
70 x 11 same

wg lat pulldowns

143 x 12
143 x 10
same


rear delts cables
27.5 x 12
27.5 x 13
33 x 13 up 5

single arm bicep cable curls
went down weight a little due to wrist and elbows
33 x 14
33 x 14
33 x 14

straight bar curl standing

60 x 12
60 x 12
60 x 12

ab machine

285 x 19
285 x 19
285x 18
285 x 17

stairmaster 30

1734453044708.png

lunch 2 will probably go back to 65% rice / oats
drop some of that water weight
and ill probably do chicken instead of fish since i dont trust the macros of the fish.
fat should be around 45-48 give or take with these changes, carbs and protein the same.
 
dcdogz said:
195.7 :oops:

haha i knew i was gonna be heavy, had a christmas party last night and didnt get home until kinda late so ate my dinner like around 10 instead of usual 7 -8.
plus had about 48 oz of water and like 3 diet cokes trying to not freaking eat any of the good shit that was there. good lord.

up in the air whether I get cardio in friday morning, I think ill get a little and maybe in the evening at hotel gym I can get some in but gonna proceed like if I wont get any, and if Im able get an extra 30 even better. saturday im probably gonna get 20k steps lol but ill probably get some actual cardio walking in as well.
Click to expand...
Isn't crazy how after you've been doing this for a while you can literally predict what you're going to weigh in the morning by what you ate the day before and just how you're feeling when waking?

No cardio Friday morning. That's an order. lol If you feel like getting a quick session in Friday night at the hotel to get the blood flowing, that's fine, but since you'll be getting a ton of steps in on Saturday it's not a biggie. A little added recovery might actually be good for you.

Keep any eye on the tendonitis. We can pull back a bit on pull next week if needed.
 
Meetketchup said:
Isn't crazy how after you've been doing this for a while you can literally predict what you're going to weigh in the morning by what you ate the day before and just how you're feeling when waking?

No cardio Friday morning. That's an order. lol If you feel like getting a quick session in Friday night at the hotel to get the blood flowing, that's fine, but since you'll be getting a ton of steps in on Saturday it's not a biggie. A little added recovery might actually be good for you.

Keep any eye on the tendonitis. We can pull back a bit on pull next week if needed.
Click to expand...

gotcha! yea its super crazy how its extremely predictable.

i think it all started when straight bars were all taken and I used an ezbar for curls a week ago, that ended up kinda hurting my wrists then kinda cascaded from there.
dont think my wrists like that pronated position that much.

so for whatever reason, push ends up being worse due to elbows / shoulder.

wrists -> lat raises cable elbow -> biceps cable wrists - > shoulder feeling funny

something like that

I think with how I changed it up yesterday and today lowered weights a little and pulled off gas just a teeny bit should be good but ill update on checkins.

note to self, stay away ez bar for curls.
 
ahh im so fucked up. lol bjj last night, bjj this morning and ham day before.
also my bodies falling apart ! lol

damn knee is aggravated a bit. pretty sure was leg extensions. went a little too hard i guess.

its fine just annoying a little. didnt really effect workout all that much, except of course on reverse dB lunges when im being careful with that knee i lost my balance and fell back on it super hard god dammit. didnt seem to make things any better or worse but of course I fall on it with 2 55dbs in hand :banghead:lol.

smith squats i felt it a little but not really, was able to overload, and leg press was probably the most annoying one, but by second set felt okay ish.

dont really even think about it in bjj, probably be fine by sunday, might take a little tylenol or ibuprofen this evening just to reduce inflammation and heal.

anyways on to the numbers!

abductors

160 x 15 down 1
160 x 16 up 1

seated leg curls
200 x 13 up 1
200 x 13 up 1

smith squats
265 x 14 up 5
290 x 13 up 5
305 x 13 up 5

sldls
70 x 12
75 x 12
80 x 12 finished strong!

lying curls
130 x 12 same
130 x 12 same

wide and high leg press
430 x 15 up 20 felt irritated annoying stopped at 15
445 x 20 up 5lbs, felt a little better actually and repped out 20 pretty easily.

db reverse lunges
55 x 18
55 x 18
same

leg press calves
225 x 20
245 x 20
245 x 20
245 x 20

abmachine

265 x 20
265 x 20
265 x 20
265 x 18

bjj cardio wow was intense today. real good workout!

meals same as yesterday pretty much

Rice crispies lunch 2 will.be full rice, ran outta rice yesterday.

weigh was 194.7 down a lb bloating subsiding.

Screenshot_20241218_102643_Firefox.jpg
 
Christmas came early

Rice chex and ezekiel cereal on cleareance

Ezekiel cereal 5 bucks a box! Usally like 9. Can't believe they got me to pay almost 10 bucks for a box of rocks lol

Family size rice chex 2.5$
 
aimanabolic said:
I really want to get into this or something similar, just can't afford my body falling apart 🤣
Click to expand...
bjj is fairly safe ish you just feel beat up.

i probably get injured more in the weight room tbh at this point, but ive put the bjj training secondary in my life. so I hit the gym way harder then I do the training room.
i just go for the cardio now, and keep my skills up.

so I always make sure to keep moving and keep my heart rate up more then anything. fuck guard pullers. lol

i dont get hurt too much anymore in bjj training, but theres always a risk. it is a contact sport, after awhile you figure out how to go with stuff and roll with it instead of resisting everything. Theres a learning curve however but after a few years its not too bad.

the most dangerous person on the mat is a new white belt lol. I never spar with new guys until maybe the 3/4 day after I watch them and see how they react and respond to stuff.

tournaments are a little bit different but I dont really plan on doing any anytime soon. maybe late spring or summer depending.

i train about 2 - 4 times a week and thats more then enough. I try to keep it closer to 2/3, with this program and cycle my body cant handle anymore then that.
its really fun and addicting tho, you get another family to hang out with and meet new people youd probably NEVER ever be friends with outside of bjj.
Very interesting group of people.
 
weight 193.5

oh man such a great dang push workout! holy heck!
took it a little easy on shoulders, dropped 5lbs on cable lats raises and 2.5lbs on db lat raises. man the burn was insane tho, might have been a more effective workout on my shoulders overall.

knee feels way better also. hgh,primo,test is freaking magic.
ill probably still play it safe sunday to be honest, focus on form, drop weight on extensions if i have to even if i feel 100% just to be on the safe-ish side.


lat cable raises

22 x 16
22 x 16
22 x 14
burn was so insane. didnt really get too many more reps then with the heavier weight but felt more effective tbh

incline chest machine with rest puase
lol i killed it with the working sets, i had NOTHING absolutely NOTHING FOR rest pause.
for rest pause had to do partials because I could not complete a single rep, ended up with about 6 partials.

215 x 13 up 1 rep
225 x 11 up 1 rep
225 x 9 up 1 rep
rp partials 5-6

db flat press
thought flat press would be affected but got a few more reps
80 x 13 up 2 reps
80 x 11 up 1 rep
80 x 14 wtf up 6 reps

1 seated fly was broken, 2nd machine taken
went standing cables with rest pause
not a huge fan of these since I started with these and it messed my shoulder up from me over stretching.
kept that in mind and with previous notes dropped weight a little and focused more on the squeeze versus the stretch since thats where I was hurting myself.
was really nice however, since on the pec deck i dont really get that squeeze portion but get more of the stretch.

22 x 15
22 x 15
22 x 16
rp 10 reps

plate loaded dips
305 x 15
305 x 13
305 x 13

up right rows

100 x 12
105 x 10


seated db lat raises

25s x 16
25 x 15
25 x 14

overhead triceps

66 x 20 up 6
71 x 16 up 2
77 x 14 same

ab machine 285 x 20 x 4

1 hour bjj
..meals no surprises really


Screenshot_20241219_101104_Firefox.jpg
 
dcdogz said:
ill probably still play it safe sunday to be honest, focus on form, drop weight on extensions if i have to even if i feel 100% just to be on the safe-ish side.
Click to expand...
100% Always be on the safe side. What's worse, 1 less efficient workout or missing 3 months due to injury? lol

Has the bloating subsided?

Oh, I tried the Ryse Golden Cookie. Pretty f'ing good.
 
Meetketchup said:
100% Always be on the safe side. What's worse, 1 less efficient workout or missing 3 months due to injury? lol

Has the bloating subsided?

Oh, I tried the Ryse Golden Cookie. Pretty f'ing good.
Click to expand...

Yes bloating subsided a little. With almost 700 carbs there's probably just always gonna be a little. I've never eaten so many carbs consistently so learning experience how I respond to so much and how to deal with it.

Acne also seems to have been beaten back finally. After e2 came back, confirmed folliculitis for me. Selsen blue some keto shampoo on chest. Cerave, light exfoliation and some differin plus very very light tret.
Feels so much better and looks better. Changing shirts often and anti bacterial soap.

Seems to be working.

Everything ryze makes is good lol. It's just a matter of picking your favorite
 
Traveled 8 hours. Huge pain in the ass eating!!

I literally tossed instant mash potatoes in a bowl with cold water and drank it.
 

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