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dcDogz very normal log

weight 197.9 again! holy hell, since monday 197.9 everysingle day. it did glare 197.5 for a second then inched up little by little.

push day was AMAZING!
i figured it out finally. only took almost 7 months. activation on every single movement.
left me totallly gassed since volume has increased tremendously.
totally rounded off with some fst7 on pullovers.




machine lat pull downs
250 x 12 up 5 lbs
255 x 11 up 5 lbs
260 x 11 up 5 lbs

bent over t bar row
115 x 13 same
115 x 11 same
115 x 11 same

seated supported row
80 x 13 up 5
80 x 12 same
85 x 15 up 5, loooong stretch
man i felt these so good when i got up. way deep down hit the whole lat perfectly!

wg lat pulldown

143 x 11
143 x 11 with some partials down 5 lbs
back was cooked, had drop 5 and dig down deep to finish

lat pull overs
38.5 fst 7


rear cable delts

33 x 12
33 x 11
33 x 11

single arm bicep cable curls

27.5 x 13
27.5 x 12
27.5 x 11
felt like my bicep was gonna tear!

standing straight bar curls

60x 12
60 x 11
60 x 11

ab machine 285 x 20 x 4


bjj 1 hour

meals same as yeseterday!

tomorrow much needed rest. going to need to REST. cant wait!
 
dcdogz said:
weight 197.9 again! holy hell, since monday 197.9 everysingle day. it did glare 197.5 for a second then inched up little by little.

push day was AMAZING!
i figured it out finally. only took almost 7 months. activation on every single movement.
left me totallly gassed since volume has increased tremendously.
totally rounded off with some fst7 on pullovers.




machine lat pull downs
250 x 12 up 5 lbs
255 x 11 up 5 lbs
260 x 11 up 5 lbs

bent over t bar row
115 x 13 same
115 x 11 same
115 x 11 same

seated supported row
80 x 13 up 5
80 x 12 same
85 x 15 up 5, loooong stretch
man i felt these so good when i got up. way deep down hit the whole lat perfectly!

wg lat pulldown

143 x 11
143 x 11 with some partials down 5 lbs
back was cooked, had drop 5 and dig down deep to finish

lat pull overs
38.5 fst 7


rear cable delts

33 x 12
33 x 11
33 x 11

single arm bicep cable curls

27.5 x 13
27.5 x 12
27.5 x 11
felt like my bicep was gonna tear!

standing straight bar curls

60x 12
60 x 11
60 x 11

ab machine 285 x 20 x 4


bjj 1 hour

meals same as yeseterday!

tomorrow much needed rest. going to need to REST. cant wait!
Click to expand...
I'm in for Friday upper myself. Really gotta hand it to coach, he stacks a mean workout.
 
dcdogz said:
weight 197.9 again! holy hell, since monday 197.9 everysingle day. it did glare 197.5 for a second then inched up little by little.

push day was AMAZING!
i figured it out finally. only took almost 7 months. activation on every single movement.
left me totallly gassed since volume has increased tremendously.
totally rounded off with some fst7 on pullovers.




machine lat pull downs
250 x 12 up 5 lbs
255 x 11 up 5 lbs
260 x 11 up 5 lbs

bent over t bar row
115 x 13 same
115 x 11 same
115 x 11 same

seated supported row
80 x 13 up 5
80 x 12 same
85 x 15 up 5, loooong stretch
man i felt these so good when i got up. way deep down hit the whole lat perfectly!

wg lat pulldown

143 x 11
143 x 11 with some partials down 5 lbs
back was cooked, had drop 5 and dig down deep to finish

lat pull overs
38.5 fst 7


rear cable delts

33 x 12
33 x 11
33 x 11

single arm bicep cable curls

27.5 x 13
27.5 x 12
27.5 x 11
felt like my bicep was gonna tear!

standing straight bar curls

60x 12
60 x 11
60 x 11

ab machine 285 x 20 x 4


bjj 1 hour

meals same as yeseterday!

tomorrow much needed rest. going to need to REST. cant wait!
Click to expand...
pull day* dammit
 
im up 3 lbs this week roughly from last but weight stable.
checkins gonna be interesting!

im super pumped to get back to pull day again and hit the lats.
eureka moment achieved!
 
Meetketchup said:
Amazing what a modest 30g's of carbs can do and how much water they hold.
Click to expand...
wild because it started from the 3lb volume meal on rest day and then i just sat there seems like.


wait a minute, i ate 3 lbs of food saturday night, now my weight is up 3 lbs....:unsure:
 
dcdogz said:
wild because it started from the 3lb volume meal on rest day and then i just sat there seems like.


wait a minute, i ate 3 lbs of food saturday night, now my weight is up 3 lbs....:unsure:
Click to expand...
You know I have to ask... Did you shit since then? I asked, but it was actually asking for a friend LOFL
 
Doug 64 said:
You know I have to ask... Did you shit since then? I asked, but it was actually asking for a friend LOFL
Click to expand...
thats a very personal and interesting question doug. but yes, yes i have shit since then. quite a few times. lol :ROFLMAO:

probably just topping myself off after filling up.
 
dcdogz said:
wild because it started from the 3lb volume meal on rest day and then i just sat there seems like.


wait a minute, i ate 3 lbs of food saturday night, now my weight is up 3 lbs....:unsure:
Click to expand...
Every gram of carbohydrate stores roughly 3-4g of water.

Yes, I know stupid random shit :)

We'll see how you're holding it in the pics tomorrow
 
dcdogz said:
rest day and meal plan

i really need the rest im pooped! light day planned since weather sucks anyway.
30 min walking sometime today.

heres my super sexy volume meal plan for today on my "low" day.

View attachment 165067
Click to expand...
Hey brother I see the pumpkin pop up a little in your meals... how are you eating it?
 
Doug 64 said:
Hey brother I see the pumpkin pop up a little in your meals... how are you eating it?
Click to expand...

if i eat it straight outta the can ill just put it in a bowl ill put cinammon and stevia and maybe a little of a zero cal sauce of some sort.
generally i use it to volume up some oats and rice. same deal cinammon stevia and zero cal sauce.
i recommned staying away from libbys and get walmarts brand. I think libbys is totally gross.

so in todays meals i plan on mixing it in with the baked potatoes as a filling. maybe with a little gh hughes topping and some hot sauce.

you have to be careful with too much pumpkin cuz youll turn orange lol. it takes a minute but it happens. my hand callouses are permanently orange lol.

its a big volume filler for me. past few days ive been starving and todays a low cal day so im tossing it in everywhere lol.
 
dcdogz said:
if i eat it straight outta the can ill just put it in a bowl ill put cinammon and stevia and maybe a little of a zero cal sauce of some sort.
generally i use it to volume up some oats and rice. same deal cinammon stevia and zero cal sauce.
i recommned staying away from libbys and get walmarts brand. I think libbys is totally gross.

so in todays meals i plan on mixing it in with the baked potatoes as a filling. maybe with a little gh hughes topping and some hot sauce.

you have to be careful with too much pumpkin cuz youll turn orange lol. it takes a minute but it happens. my hand callouses are permanently orange lol.

its a big volume filler for me. past few days ive been starving and todays a low cal day so im tossing it in everywhere lol.
Click to expand...
Hmmmm I'm gonna look into this... thx bro.
 
Doug 64 said:
Hmmmm I'm gonna look into this... thx bro.
Click to expand...
yea if youre hungry, pumpkin puree, oats, egg whites, strawberries, and baked potatoes is absolute money.
in terms of just raw volume.

400 grams pumpkin puree
300 grams baked potato
300 grams of strawberries
500 grams egg whites

try eating this shit i dare you lol. its gonna be around 1000 calories but youll be so stuffed youll probably have to split it.
 
dcdogz said:
yea if youre hungry, pumpkin puree, oats, egg whites, strawberries, and baked potatoes is absolute money.
in terms of just raw volume.

400 grams pumpkin puree
300 grams baked potato
300 grams of strawberries
500 grams egg whites

try eating this shit i dare you lol. its gonna be around 1000 calories but youll be so stuffed youll probably have to split it.
Click to expand...
GAME ON! 3RD WORD! LOL
 
Really good quad day after rocky start

Weight 197.9 wtf lol
Got nother scale to double check, my family is kinda neurotic with weight, since we have like 4 scales in the house.
Yep that's right.

Adductors were so hard today for whatever reason. Overloaded a little but it just felt ultra heavy and hard.

Had to use free motion Smith since my normal Smith was taken, went a tad light on it since that thing is sketchy as hell and I've thrown my back out on it before. Was still very effective on quad work maybe even a little more then the regular Smith.

Adductors
15. 160 x 15 up.10lbs
15. 160 x14

Lying leg curls
21. 140 x 15 up 10lbs
21. 140 x 12

Leg press
23. 445 x 19 (10x10) up.10
23. 465 x 16 (25 x 5 ) up 10
23. 525 x 15( 10 x 5) up 15lbs


Hack squats
23. 290 x 13 up 5lbs
23. 315 x 14
23. 325 x 12

Free form Smith db split squats
185 x 12 x 2

Leg extensions
Fst7
105 hoist machine
I think i liked this machine better for leg ext then the normal one i use.
It felt super nasty. Literally was walking like a penguin after lol 🐧.

Calf raises
160 x 20
170 x 20 up 10lbs
170 x 18 up 10lbs
170 x 18 up 10lbs

Abs
Hanging leg raises x 20
Incline leg raises x 20
Hanging leg raises x 20
Incline leg raises x 18
Rope.crunches x 20
Rope crunches x 20

Tried.rope crunches just to see if I like them
With som3.light weight they feel pretty effective gonna toss em in rotation

Meal plan working on it. Probably no surprsies honeslty.

You can see i think how swollen legs are lol.
Beyond pump lol.
Screenshot_20250112_071853_Gallery.jpg
 
dcdogz said:
Really good quad day after rocky start

Weight 197.9 wtf lol
Got nother scale to double check, my family is kinda neurotic with weight, since we have like 4 scales in the house.
Yep that's right.

Adductors were so hard today for whatever reason. Overloaded a little but it just felt ultra heavy and hard.

Had to use free motion Smith since my normal Smith was taken, went a tad light on it since that thing is sketchy as hell and I've thrown my back out on it before. Was still very effective on quad work maybe even a little more then the regular Smith.

Adductors
15. 160 x 15 up.10lbs
15. 160 x14

Lying leg curls
21. 140 x 15 up 10lbs
21. 140 x 12

Leg press
23. 445 x 19 (10x10) up.10
23. 465 x 16 (25 x 5 ) up 10
23. 525 x 15( 10 x 5) up 15lbs


Hack squats
23. 290 x 13 up 5lbs
23. 315 x 14
23. 325 x 12

Free form Smith db split squats
185 x 12 x 2

Leg extensions
Fst7
105 hoist machine
I think i liked this machine better for leg ext then the normal one i use.
It felt super nasty. Literally was walking like a penguin after lol 🐧.

Calf raises
160 x 20
170 x 20 up 10lbs
170 x 18 up 10lbs
170 x 18 up 10lbs

Abs
Hanging leg raises x 20
Incline leg raises x 20
Hanging leg raises x 20
Incline leg raises x 18
Rope.crunches x 20
Rope crunches x 20

Tried.rope crunches just to see if I like them
With som3.light weight they feel pretty effective gonna toss em in rotation

Meal plan working on it. Probably no surprsies honeslty.

You can see i think how swollen legs are lol.
Beyond pump lol.
View attachment 165140
Click to expand...
Strong workout as usual... could you mb post a pic of the penguin machine? Sounds like fun and I wanna see if that beast is at either gym. Thx brother
 
Doug 64 said:
Strong workout as usual... could you mb post a pic of the penguin machine? Sounds like fun and I wanna see if that beast is at either gym. Thx brother
Click to expand...

Its.this one hoist leg extension machine.
It's kinda strange but it hits quads pretty nice.

Screenshot_20250112_085307_Firefox.jpg
 
dcdogz said:
Its.this one hoist leg extension machine.
It's kinda strange but it hits quads pretty nice.

View attachment 165143
Click to expand...
It's funny you say that about this particular machine, because at 1 of the gyms I go to I have 2 different leg extension machines. I always find that the one which looks similar to the 1 you posted, seems to beat me a little better. Thx again
 
196.7

really good push day. woke a little early for whatever reason, decided to go in and fuck my shit up.
theres some newish people coming to gym making things a little more complex but i have already noticed a few drop off lol.


lat cable raises

27.5 x 13 down 2
27.5 x 12 down 1
27.5 x 12 same

incline machine press
235 x 14 up 5lbs
240 x 11 up 2 reps
245 x 11 up 5lbs

flat db press

85 x 13 down 1
85 x 12 same
85 x 12 up 1

chest fly seated fst 7
90lbs x 15 x 7
nutty pump on this super toasted after this

plate loaded dips

285 x 17 up 1
305 x 14
305 x 13


upright row standing bb

105 x 12 up 5lbs
110 x 9 up 5 lbs

seated db raises fst 7
20 (up 5lbs) x 15 x 7

overhead tricep cable extensions

77 x 13 same
77 x 11 down 1
77 x 12 up 1

abwork
incline leg raises
ab wheel
incline leg raises
ab wheel

30 min stair master

tilapia back, some lean pork, and lean ground beef this week

1736785851580.png
 
dcdogz said:
posing is hard! i pulled my front shin muscle (tibialis posterior) last week posing for check ins. it hurt for like 3 days lol.
felt like it would go away and it just kept lingering forever!
Click to expand...
that muscles a pain in the ass. when i run it gets inflamed. bouncing back and forth for boxing made it inflamed. ice skating yesterday made it inflamed. idk if mines overactive or what. the muscle extends a good half inch further than my shin bone though
 
Valdosta said:
that muscles a pain in the ass. when i run it gets inflamed. bouncing back and forth for boxing made it inflamed. ice skating yesterday made it inflamed. idk if mines overactive or what. the muscle extends a good half inch further than my shin bone though
Click to expand...
ive never felt it or knew it existed in my almost 40 years of life.
thank god it went away because it is a mini hell for sure.

it doesnt quite hurt enough to like do something about it, but its VERY annoying.
im guessing since ive been hitting my calves pretty hard and all the stairs and stuff it was getting me back.
 

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