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dcDogz very normal log

Lmao I stayed in a city 3.5 hours away because I like the gyms here.

Wanted to get up early and hit the gym then finish the 3 hour drive home.

....

All the gyms changed their hours and are closed Sundays lol.

Closest one is an hour away just doesn't make sense , drive an hour, workout, drive back an hour then drive another 3.5 back home.

Late morning workout back home tomorrow!
That'll be interesting!
 
Did push day! I'll post up numbers and my fucked up weekendd meal plan tomorrow lol.

I traveled 8 hours away for an event and what a pain in the ass.

My back couldn't take 8 hours driving, standing/walking/jogging/yelling 16 hours at the event then another 4 driving after and another 4 driving today.

I was within a centimeter of throwing it out when I got home lol.

Swapped to push day so I can let it rest a little and hit first thing hopefully in the am.

Although mid afternoon push day with 400 carbs in ya and some rest pause chests on sets was freaking nice!

Back should be okay tomorrow if not I'll push it back one more day but don't think ill have to.

A little disappointed since my ham day won't fall on Christmas now 😕

Cardio In a few hours, 30 min incline walking.
 
That’s a ton of time in the car. Anything over 3 for me I’m complaining so props to you for getting a workout in still
 
Bamm-bamm said:
That’s a ton of time in the car. Anything over 3 for me I’m complaining so props to you for getting a workout in still
Click to expand...
Luckily I only have to do this one more time in april/may.

I have 2 more trips one in last week Jan and last week Feb but they are only 4.5 hours. Easy in comparison.
 
fuck yea quad day was fckin awesome!

good idea to skip it yesterday, woulda ended up bad. my lower back is a little mad at me right now, but during workout zero zero issues.

knee felt pretty good also. was real careful with extensions and hacks. hacks gave it a little irritation but im not even thinking about it at all.

sldls on thursday i will probably go very very light depending on low back situation. I expect it to clear up fully but I never know with it.
my lower back can be a little bitch sometimes.

weight 195.8 lol. im retaining water for sure. i did switch hgh vendors like 3 weeks ago, but i dont think its that personally.

adductors

160 x 14 up 2 reps
160 x 12 same


lying leg curls
130 x 14 slow and controlled
140 x 15 up 2 reps slow and controlled

leg extension
240 x 15 very slow careful with knee
240 x 16
250 x 15 slow and controlled


legpress

420 x 20 up 15lbs
450 x 16 up 15lbs
505 x 15 up 20 lbs

oh man i went pretty slow and controlled due to knee and held at the bottom for a second or two for every rep.
my quads were on fire SOOO bad.

hack squat

280 x15 up 5lbs
315 x 12 down 3
325 x 12 down 1

extra work on legg press and leg extension had my quads giving up
was a little concerned how splits were gonna go

smith split squats

185 x 15
200 x 12 up 5 lbs took a little break in between legs like 30 -45 seconds to catch my breath

calf raises
160 x 20 x 4

leg raises
4 sets x 20 reps

incline walking this evening

thank god im back on my regular foods.
surviving on bagels and whatever was a pain in the ass.


1734963401446.png
 
Meetketchup said:
I think you got your answer for the water retention. :)
Click to expand...

yea def back to normalcy at least.
we went to chilis and i was gonna order 3 baked potatoes. was aiming for 400 grams of weight.
chilis doesnt have baked potatoes apparently, dammit! there i go walking to the car to get another bagel.
thats what i get for taking my family to chilis i guess.

i did that one "cement shake" but there was just no way i was gonna be able to do it gain lol. my body was physically rejecting it lol.
 
30 min walk at the track completed. Took my son rehabbing a injury from this weekend. Getting some blood flow.

He's got some kinda muscle pull in his bicep shoulder area.
 
6.5 hours sleep fuckin A man.
killer pull workout, overloaded everything!

weight 193.5 woo hopefully water weight stays away lol



pullovers with Rope

switched handles from ez bar type to rope.
oh man great change. lost some reps but after improving my mind muscle with the ez bar, going back to rope was super nasty.

71.5 x 13 lost 1
77 x 11 lost 2
77 x 10 lost 3

machine lat pulldown
245 x 12 up 5 lbs
245 x 11 up 1 rep
245 x 10 same

t bar row

107.5 x 12 up 2.5lbs
110 x 11 up 5 lbs
110 x 10 up 5 lbs

seated chest supported single arm

70 x 12 up 2.5lbs
72.5 x 10 up 2.5 lbs
72.5 x 11 up 2.5 lbs

wg lat pulldown
143 x 15 up 3 reps
147 x 10 up 5bls

cable rear delts
27.5 x 15
33 x 11
33 x 12 up 5lbs up reps

single arm cable bicep

dropped weight a little and kept slow and control super long stretch

27.5 x 12
27.5 x 11
27.5 x 12

standing straight bar
blew out my arms in cable lost some reps here
60 x 11
60 x 10
60 x 10

early christmas gift from wife (she trying to tell me something cuz of the bulk?? lol)

abroller!

4 x 20!

30 minutes stairs!

meals same as yesterday zero changes.
 
dcdogz said:
pullovers with Rope

switched handles from ez bar type to rope.
oh man great change. lost some reps but after improving my mind muscle with the ez bar, going back to rope was super nasty.
Click to expand...
I love the rope on Pullovers. Allows for a much better stretch and range of motion at the bottom because you can go past your hips unlike when using a bar.
 
Meetketchup said:
I love the rope on Pullovers. Allows for a much better stretch and range of motion at the bottom because you can go past your hips unlike when using a bar.
Click to expand...
i initially started with rope but couldnt quite figure it out, after switching to ez and kinda getting the form down, now back to rope, uhh yep going past the hips is a killer!
 
had a late workout gym opened late got to sleep in a tad. Back to back 6.5 hour sleep days.

What the hell! My strength was incredible!
Idk if it was the sleep or having a little extra time for coffee and pre workout meal to set in but damn! Never ending energy and strength!

I was seriously surprised 😮
Hopefully next push day i can hit the same numbers lol 😆

Will post em up later.
 
okay push day yesterday numbers.


cable lat raises
22x 17 up 1 rep
27.5 x 13 up 1 rep
27.5 x 14 up 1 rep

incline chest machine

225 x 14 up 10lbs
230 x 12 up 5 lbs
230 x 10 up 5lbs
drop sets 185 x failure

flat db dpress

80 x 12 down 1 rep
85 x 12 up 5 lbs
85 x 11 up 5 lbs
rest pause

seated machine fly
150 x 15 3 reps
150 x 15 up 2 reps
150 x 12 up 1 rep
drop set

plate loaded dips
286 x 15 up 2 reps
285 x 13 nasty lockout x 13
285 x 13 nasty lockout x 13

upright row bb

95 x 13
105 x 12

seated db lat
25 x 18 up 3 reps
27.5 x 15 up 2.5 lbs
27.5 x 15 up 2.5 lbs

overhead triceps extension ez bar

71 x 22
77 x 16
77 x 16

ab roller 4 x 20


okay i fucked up today massively.
got my gym time holiday hours wrong.
got up at 3 get all my shit ready, head to gym closed, oh no!
didnt open until 5, but i had already told my coach i was attennding bjj 5am.
crap, go home chill for an hour and half and go to bjj.
whole time was thinking alright maybe ill switch my ham day to push day, nope we didnt spider guard lol
5 min in there aint no way im pulling shit. Imma have to do ham day after this somehow!
i was absolutely exhausted it was a tough class today.
but i really didnt have a choice and didnt have a way to go to the gym later.
wasnt the most effective ham day since I was very very tired but overloaded a little here and there and did what I could.


got it down somehow!

abductors

160 x 16 up 1 rep
160 x 17 up 1 rep

seated leg curls

200 x13 up 1 rep
200 x 13 up 1 rep

smith squats

265 x 12 down 2 reps
290 x 12 down 1 rep
315 x 10 up 10lbs

sldls

75 x 12
80 x 12
85 x 12 up 5lbs

lying curls
130 x 11 lost 1
130 x 11 lost 1

leg press wide

435 x 20 up 5 lbs
455 x 17 up 10lbs


db reverse lungers

55 x 16
55 x 15

leg press calves

245 x 20 x 4


meal plan the same
 
dcdogz said:
okay push day yesterday numbers.


cable lat raises
22x 17 up 1 rep
27.5 x 13 up 1 rep
27.5 x 14 up 1 rep

incline chest machine

225 x 14 up 10lbs
230 x 12 up 5 lbs
230 x 10 up 5lbs
drop sets 185 x failure

flat db dpress

80 x 12 down 1 rep
85 x 12 up 5 lbs
85 x 11 up 5 lbs
rest pause

seated machine fly
150 x 15 3 reps
150 x 15 up 2 reps
150 x 12 up 1 rep
drop set

plate loaded dips
286 x 15 up 2 reps
285 x 13 nasty lockout x 13
285 x 13 nasty lockout x 13

upright row bb

95 x 13
105 x 12

seated db lat
25 x 18 up 3 reps
27.5 x 15 up 2.5 lbs
27.5 x 15 up 2.5 lbs

overhead triceps extension ez bar

71 x 22
77 x 16
77 x 16

ab roller 4 x 20


okay i fucked up today massively.
got my gym time holiday hours wrong.
got up at 3 get all my shit ready, head to gym closed, oh no!
didnt open until 5, but i had already told my coach i was attennding bjj 5am.
crap, go home chill for an hour and half and go to bjj.
whole time was thinking alright maybe ill switch my ham day to push day, nope we didnt spider guard lol
5 min in there aint no way im pulling shit. Imma have to do ham day after this somehow!
i was absolutely exhausted it was a tough class today.
but i really didnt have a choice and didnt have a way to go to the gym later.
wasnt the most effective ham day since I was very very tired but overloaded a little here and there and did what I could.


got it down somehow!

abductors

160 x 16 up 1 rep
160 x 17 up 1 rep

seated leg curls

200 x13 up 1 rep
200 x 13 up 1 rep

smith squats

265 x 12 down 2 reps
290 x 12 down 1 rep
315 x 10 up 10lbs

sldls

75 x 12
80 x 12
85 x 12 up 5lbs

lying curls
130 x 11 lost 1
130 x 11 lost 1

leg press wide

435 x 20 up 5 lbs
455 x 17 up 10lbs


db reverse lungers

55 x 16
55 x 15

leg press calves

245 x 20 x 4


meal plan the same
Click to expand...
error on flat db was drop sets. went to 50s.
 
pull day!

pullovers
71.5 x 13
77 x 10
77 x 11

lat pulldown machine

245 x 12
245 x 11
245 x 10

tbar row

110 x 12 up 2.5lbs
110 x 11
110 x 10

seated row
72.5 x 12 up 2.5 and up reps
72.5 x 11
72.5 x 111

wg lat pulldown
143 x 12
147 x 11

rear delts
27.5 x 17
33 x 13
33 x 13

singla arm bicep cable

27.5 x 15
27.5 x 13
27.5 x 11

standing straight bar curl

60 x 15 up 3 reps
60 x 12
60 x 12

ab machine
cardio bjj

had a pretty good pull day. not a record smasher but got everything done focused on stretching and pull everything far.
for bicep cable curls I really like the D handle attachment, versus that strap kind with a plastic handle.
seems to just do everything better.



food today, nothing outrageous


1735315447830.png
 
rest day/ check ins!

alls well, holding calories and macros since I keep putting on weight everyweek here. seems like we found a nice little sweet spot where i keep growing at a decent-ish pace.

up about 14 lbs now from july and still very lean!

ran into a buddy yesterday I hadnt seen in couple months, a bjj buddy who always thought my physique was great.
saw me yesterday and said wtf dude youre a monster! lol.


Approaching my big back era! :love:

Screenshot_20241228_100726_Gallery.jpgScreenshot_20241228_100704_Gallery.jpg
 
dcdogz said:
rest day/ check ins!

alls well, holding calories and macros since I keep putting on weight everyweek here. seems like we found a nice little sweet spot where i keep growing at a decent-ish pace.

up about 14 lbs now from july and still very lean!

ran into a buddy yesterday I hadnt seen in couple months, a bjj buddy who always thought my physique was great.
saw me yesterday and said wtf dude youre a monster! lol.


Approaching my big back era! :love:
Click to expand...
All of those brutal back and delt intensifiers paying off in spades. You've worked super hard since day one. You are crushing DC.
 
dcdogz said:
rest day/ check ins!

alls well, holding calories and macros since I keep putting on weight everyweek here. seems like we found a nice little sweet spot where i keep growing at a decent-ish pace.

up about 14 lbs now from july and still very lean!

ran into a buddy yesterday I hadnt seen in couple months, a bjj buddy who always thought my physique was great.
saw me yesterday and said wtf dude youre a monster! lol.


Approaching my big back era! :love:

View attachment 163390View attachment 163391
Click to expand...
I fucking love it when people I know have to look twice, git some brother.
 
dcdogz said:
rest day/ check ins!

alls well, holding calories and macros since I keep putting on weight everyweek here. seems like we found a nice little sweet spot where i keep growing at a decent-ish pace.

up about 14 lbs now from july and still very lean!

ran into a buddy yesterday I hadnt seen in couple months, a bjj buddy who always thought my physique was great.
saw me yesterday and said wtf dude youre a monster! lol.


Approaching my big back era! :love:

View attachment 163390View attachment 163391
Click to expand...
How much you weighing? I like all the back detail 💪
 
Weight 194.2
Was expecting to be super heavy even with a low carb day. I drank alot of fluids yesterday.

Yesterday was super tough on appetite lol.
Was a very chill day didn't really do much at all
So I couldn't stop thinking about food lol.
I went to the grocery store twice just to browse all the things I can't eat haha.

Idk why but I feel like it helps. I guess it's like women and window shopping.

Doing some of the sam sulek math staring at the macros in the donuts and cake section
"Hmm if i eat this one donut and eat no carbs dinner I can make it work " 🤣🤣🤣

Quad day

Holy fuk
Fst 7 was nuts on extensions
Wanted to cry lol haven't had such a brutal quad session in a minute


Adductors

13. 160 x 16 up 4 reps
13. 160 x 11 down 2

Lying curls

19. 130 x 14 lost 2
19. 140 x 12 lost 3
Held a little longer at the top was a little more controlled and slow

Leg press
21. 425 x 20 up 5lbs
21. 455 x 18 up 5 lbs
21. 505 x 16 1 rep up
Feel like this is a good weight so focusing more on holding at the bottom and letting the quad be the main driver up. Sometimes I rely on my hams a little too much on quad day. Intensity around the 12th rep Ramps up nasty.


Hack squats
21. 280 x 15 same
21. 315 x 12 same
21. 325 x 12 same
No changes here just keeping an eye on form since this thing can irritate my knee
Seemed good after.

Smith split
17. 185 x 15 same
17. 200 x 14 up 2 reps

Same as hack probably coulda overloaded but kept it the same and eeked out couple extra reps.


Leg extensions
Fst 7 100 x 15/14 x 7
Absolutely brutal
Last set quads turned off on the 14th rep
Pump was insane but couldn't really get a pic of it. Quads were so swollen.

This was way nastier then I remember.

Probably since my volume all around is way way up since the last time this intensifier came into play.

Meals
Same as Friday finishing up some chicken from last Sunday.

Meal prepped like 4 lbs of catfish and gonna make about 4 lbs of lean ground beef for the rest of the week.


Screenshot_20241229_072615_Firefox.jpg
 
murderous push day with fst 7.

also a lady what I would call a bodybuilder took a pic of me at the gym today. im positive of it. she was taking a selfie of herself it looked like but that camera got me in it im sure.

idk what this means but im not sure it shes friend or foe.

probably foe :loser2:



cable lat raises
22 x 17 up 1 rep
27.5 x 13 same
27.5 x 12 down 2 reps

incline chest machine
225 x 15 up 1 rep
235 x 11 up 5lbs
235 x 8 up 5lbs down reps


flat db press
80 x 13 up 1 rep
85 x 12down 1 rep
85 x 10 down 1 rep

pec deck fly
fst 7 100 lbs
90 x 15reps x 7 sets torture!

plate loaded dips

285x 16
285 x 14
285 x 12

upright row
100 x 13 up 5bls
105 x 10 lost 2 reps

seated db lat raises fst 7
17.5 x 15 x 7 hell on earth! deltoids in agony!

triceps over head extension
71 x 20 down 2 reps
77 x 16 same
77 x 14 same

ab machine 285 x 20 x 4sets

30 min stairmaster


damn catfish has alot of fat wtf
oatmeal too, how the hell does oats have so much fat where does it come from lol
plants are stupid

1735575170101.png
 
dcdogz said:
also a lady what I would call a bodybuilder took a pic of me at the gym today. im positive of it. she was taking a selfie of herself it looked like but that camera got me in it im sure.

idk what this means but im not sure it shes friend or foe.
Click to expand...
I have spies everywhere making sure you're giving 110% on every rep. Ketchup is always 👀🤣
 

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