dcDogz very normal log

[dcdogz]

197.9

ohh lawdy. absolutely insanity pull workout.
dont get too many of these, where I feel like there is just absolutely nothing I could have done better.
milked every single rep for all it was worth.


machine lat pulldown
255 x 13 up 5 lbs
260 x 11 up 5 lbs
265 x 11 up 5 lbs

t bar row chest suppported
117.5 x 13 up 2.5lbs
120 x 11 up 5 lbs
120 x 11 up 5lbs

seated chest supported row
85 x 15 up 5lbs
90 x 13 up 10lbs
95 x 11 up 15lbs

wg lat pulldown
143 x 11
143 x 11

pullovers
fst 7
38.5 x 15 x 7

rear delt cable
27.5 x 14
27.5 x 13
27.5 x 12

single arm bicep
27.5 x 13
27.5 x 12
27.5 x 11

standing straight bar curl
50 x 13
50 x 12
50 x 9
had to drop 10 lbs, biceps were obliterated with single arm bicep
super lengthened slow movements. full stretch rom, just murdered them.
'
sitting at my desk at work my rear delts are just so tight, biceps cramping, and feel like i have a turtle shell lol.

ab machine

285 x 20
285 x 20
285 x 19
285 x 18

30 min stairmaster

almond milk is like pretty much zero cal lol

i added in and basically no effect on macros for me since its 2 fat and 1 protein per serving.

in 7 months, SEVEN MONTHS, ive changed my look so much its unreal. I dont look anything like I did 7 months ago.

 

[Meetketchup]

in 7 months, SEVEN MONTHS, ive changed my look so much its unreal. I dont look anything like I did 7 months ago.

Wait, are those what I think they are? Side delts? Boom! Savage gains.

 

[dcdogz]

Wait, are those what I think they are? Side delts? Boom! Savage gains.

wasnt even delt day! although I had just done and murdered rears so sides were poppin!

we just need to get over victim weight lol.

body is refusing 198. We will make it comply!

 

[Meetketchup]

wasnt even delt day! although I had just done and murdered rears so sides were poppin!

we just need to get over victim weight lol.

body is refusing 198. We will make it comply!

Slow down Cowboy. lol You were 195lbs 10 days ago.

Have to let the weight adapt to that big jump before another push. That's how you've managed to stay relatively lean throughout this growth phase. No YOLO in caloric surpluses.

 

[dcdogz]

197.9 again!
pretty decent ham day! not record setting but did my best.
although i made a little boo boo, midway through leg press, idk I felt off and randomly remembered I didnt eat all my preworkout. wtf idk how that slipped me.
my routine every single morning is just exactly the same.

i did drink eaas and half scoop of whey so not on empty but I felt a little off.
when i was doing abdcutors i also kinda felt off and lost a few reps here and there, wasnt sure what it was until im digging deep on leg press and on 12th rep im like oh shit i didnt eat my carbs.
not end of the world or anything really, but I def noticed a little energy drop off.
probably for the best since my lower back has been so ANNOYING lately. cold makes it so tight!

still pretty good workout and hit my hams on seated, laying and leg press SO HARD. when i was at bjj i totally felt it i was GASSED.
even warming up i was fountain of sweat.

abductors
160 x 13 down 3
160 x 13 down 3
held super long and went up a notch on leg spread setting

seated leg curls
200 x 15 down 1
200 x 12 same

smith squats

280 x 15 up 5lbs
300 x 12 up 1 rep
320 x 13 up 1 rep

sldls

75 x 15 up 2 reps
85 x 12 same
85 x 10 same

lying curls

130 x 14 up 1 rep
140 x 12 up 2 reps

wh leg press
455 x 20 up 15lbs
475 x 18 up 15lbs

db reverse lunges
55 x 18 same
55 x 15 same

standing calf raises
170 x 20
170 x 18
170 x 18
170 x 18


meals for today looking good
no surprises

 

[dcdogz]

weight 197.5

solid push workout!
really brutalized my chest, especially with flat dbs. just milked it so hard.
fst on lats/flys was super nasty.


cable lat raises

27.5 x 14 up 1
27.5 x 13 same
27.5 x 11 down 1

incline chest machine
240 x 12 up 5lbs
240 x 10 down 1 rep
240 x 10 down 2 reps down 5 lbs
did these super slow and controlled trying to stretch bottom super hard.
had to drop weight a little last set was pretty smoked.

flat db press
85 x 13
85 x 10
85 x 11

super chest stretch here and can still feel it sitting at my desk

pec dec fst 7
90 x 7 x 15
depending on what we do next week if we have an intensifier I think I can do fst 100 on these. i let it stretch out so far and then squeezed HARD when contracting.


machine dips
285 x 16 down 1
305 x 13 down 1
305 x 14 up 1

uprigth row

105 x 13 up 1 rep
110 x 10 up 1 rep

seated db lat raises fst 7
torture on my delts

20 x 7 x 15

overhead tricep extension
ran outta gas here today
lost momentum and everything was just totally done
eeked out what i could, probably shoulda dropped weight a little and improvised but didnt expect to be so fatigued. was still pretty good but i coulda done better for sure.

77 x 12
77 x 11
77 x 10 with partials

abs
ab machine
285 x 20
285 x 20
285 x 18
285 x 16

bjj!

i was pretty beat up for bjj, let myself be the nail.
cant be flying around everywhere all too often when im 38 lol.
i just defended and tried to not get to tweaked up anywhere and was ready to tap.

got a nice good sweat/ blood pumping.

after all that, glucose was 75.

meals same as yesterday no changes.

 

[Meetketchup]

after all that, glucose was 75.

Berberine is awesome.

 

[dcdogz]

Berberine is awesome.

its EXTREMELY effective

 

[dcdogz]

woo great pull day!
stable weight also 197.5

fucked my shit up, i think if i do fst again, i need to throw rear delts BEFORE my fst. maybe even do biceps before too.

absolutely BLEW my gas tank entirely.

lat machine pull down natilus

260 x 13s up 5 lbs
260 x 11 same
260 x 11 same

bent over t bar row

30 x 13 up 2.5
30 x 11 same
30 x 11 same

seated chest supported row

82.5 x 14 up 2.5lbs
85 x 13 up 2.5lbs
87.5 x 11 up 2.5 lbs

adjusted weights numbers on notes since im doing single arm and was adding 2.5lbs but adding 5lbs on my notes.


wg lat pulldowns

143 x 12
143 x 11


pull over fst 7
38.5 x 7 x 15
absolutely brutal felt it on lats top to bottom really getting the mind muscle here all the reps really helping with it since im getting sooo many attemps to build that connection even stronger

rear delts
22 x 13
22 x 13
22 x 12
down 5 lbs
couldnt even pull the cable with 27.5 was just exhuasted
22 felt really good tho, was really able to turn it into a machine rear delt pec dec exersize and get the looping motion. might be better at this weight honestly.
rear delts were on fire.

single arm bicep cable

27.5 x 12
27.5 x 12
27.5 x 11


standing straight bar curls
there were having some kinda like crossfit class and all the straight bar curls were taken
had to use 60 and suck it up

60 x 10
60 x 10
60 x 9
arms fully pumped!

ab work
ab machine 285 x 20 x 4
didnt really do them that well,
think might do a little ab roller tonight while watching tv with kids

bjj after for an hour. light rolls nice little sweat.
i focus on mostly getting my heart rate up and just moving moving moving moving. never stop moving.

meals all the same zero changes!

i feel like im reaching a little turning point where my first set is going to be my heaviest and all my last sets will be less weight.
kinda weird as a powerlifting guy, but im not powerlifting so i guess this makes sense? i should be stronger on my first set going to failure and weaker the rest, i think.

 

[tbda]

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

View attachment 165143

Does the seat move as you extend on this one?

 

[dcdogz]

Does the seat move as you extend on this one?

yes its so wierd.

i try to avoid these machines when possible, but it wasnt bad for a high rep/pump/exhuastion type of intensifier.

 

[tbda]

yes its so wierd.

i try to avoid these machines when possible, but it wasnt bad for a high rep/pump/exhuastion type of intensifier.

Some of them are decent but I can't get a stretch on the leg extensions to save my life. The pad has to much movement before picking up the weight so its like a quarter rep lol

 

[dcdogz]

Some of them are decent but I can't get a stretch on the leg extensions to save my life. The pad has to much movement before picking up the weight so its like a quarter rep lol

yea i can see that. since for fst im trying to like focus getting as much pump and blood flow as possible it works.
but for regular sessions id avoid.

theres a dip machine that moves and that thing is pretty nice.

 

[Meetketchup]

i should be stronger on my first set going to failure and weaker the rest, i think.

100%

woo great pull day!
stable weight also 197.5

Glad we kept calories the same this week and allowed the weight to stabilize. We'll reassess based on tomorrow's body comp pics at check-in.

 

[dcdogz]

Rest day and check ins been fairly active went for a walk at the track with son and did some practice drills. Decent movement for me.

Went over hand fighting low singles outside singles collar ties inside ties over ties fun stuff.

Carbs bumped to 720 shit is getting unfathomably real!

 

[Meetketchup]

Carbs bumped to 720 shit is getting unfathomably real!

Homeboy is eating more than John Jewett. lol

 

[dcdogz]

Weight 196.5

Get in loser! We're hitting legs!

Great quad work! Like dammn lol
After Fridays realization I went ahead and just reversed my set weights.

Was a mind F having my first set be the heaviest but it was extreme effective.
Totally different temporary pacing and feeling.

Made sure i was healthy, low back all good, everything lined up perfectly!

Worked really well and just made sure had a decent warm up, leaving nothing to chance.

No Yolo here.

Well I figured out how to make quad day worse!


Good lord that was brutal!

Gave myself little extra time between sets but God damn after leg press I wasn't sure I was gonna be able to complete everything lol.

Quads were just screaming!

All went well overloaded a few things here and there.

Adductors

15. 160 x 15 same
15. 160 x 13 lost 1

Lying leg curls
22. 140 x 17 up two
22. 140 x 12 same

Leg extensions
16. 240 x 16
16. 240 x 13
16. 240 x 11

Leg press
24. 525 x 16
24. 525 x 12
24. 505 x 12

Hack squats
24. 325 x 15
24. 315 x 12
24. 315 x 12

Split squats Smith

19. 205 x 13
19. 195 x 13

Calf raises
170 x 20 x 4

2 sets leg raises
2 sets decline leg raises
2 sets rope crunches


Same ole same ole for meals
Nothing fancy just added some carbs here and there and see how i feel.



Another leg pump pic

Lol literally limped outta there.
2 hours later quads still not right

 

[dcdogz]

good stuff and strange stuff!
weight
195.3 ???
noticed was peeing crazy amount sat-sunday but didnt think much of it.
thinking im a little dehydrated, feels like im dumping water for some reason.
despite bump in carbs feeling pretty good, not bloating too much but I spread the carbs out across the meals.
im fully satiated all day lol.

had a really good push workout either way and 6.5 of sleep!

cable lat raises
33 x 11 up 5lbs
27.5 x 11
27.5 x 11

incline chest machine

240 x 11
240 x 8 <- gonna have to drop weight a little more
230 x 9


flat db press
85 x 13
85 x 12
85 x 10

pec dec chest fly

fst 7
100 x 15 x 7
overloaded to 100 lbs super nasty !

plate loaded dips

285 x 16
285 x 13
285 x13

uprigh row bb
105 x 12
110 x 10

seated db lat
27.5 x 16
27.5 x 13
27.5 x 14

overhead triceps cable
77 x 13
71.5 x 9
66 x 11

ab work
4 sets decline leg raises

30 min stairmaster

rough idea for today

 

[dcdogz]

weight 196 ?? not sure why i dropped at all, and I drank extra water. probably bathroom stuff ill save yall the details.

hit back absolutely HARD. pulled my upper rhomboid a little on tbar rows i think.
didnt feel anything during the workout only until after showered and was getting ready, can feel it pretty good when i turn my head to the right.
not a big deal, ive had worse lol. feel like i got a nasty neck crank or something.
thats when you know the stretch was good! lol

im like never hungry at all anymore, but i feel like theres plenty of room. kinda weird. last bump to 700 i was just full 24 7 and HUNGRY 24/7.
now im not really hungry, but i also dont feel full at all.

little personal win yesterday, was at wrestling practice working with the kids and a older boy came up to me, who is sorta new to the gym asking me where im from etc

i just wrestle and coach the 12 and under. i dont really want any part of the HS kids, they are so wreckless. If I wrestle with them, i can handle them not a big deal, but my week is totally ruined! i end up so sore, and cant do anything with my arms for a few days. so i usually just avoid them because the risk reward aint there for me. at least not now.

well anyways, that kid who i think is maybe 18 - 20 or so asked if i was a personal trainer since im jacked *pointed to his arms
yeaa budddy!


cable pullovers

77 x 15
71.5 x 12
71.5 x 12

machine lat pulldown
265 x 12
265 x 11
260 x 11

t bar row

122.5 x 12
122.5 x 11
122.5 x 11

seated row

90 x 12
87.5 x 11
87.5 x 12

wg lat pulldown

142 x 12
143 x 12

rear delt cable

27.5 x 12 x 3

standing single arm bicep cable curl

my left bicep is like 5x stronger then my right bicep
its wierd since im right handed, but i dont everything with my left hand, I even shoot on my left and when I used to box was a southpaw.

27.5 x 12
27.5 x 12
27.5 x 11

standing straight bar curls

60 x 12
60 x 11
60 x 9

ab work

2 decline leg raises x 20
2 abrollers x 20

30 min stair master

meals same as yesterday!

 

[Meetketchup]

weight 196 ?? not sure why i dropped at all, and I drank extra water. probably bathroom stuff ill save yall the details.

Not entirely shocked as your jump from 195lbs to 197.5lbs was basically overnight due to mostly glycogen/water. Your body is always searching for homeostasis, so it's good to see a slight dip and marinate a bit. It will creep up with additional carbs. regardless, your metabolism continues to appear strong, which is very positive.

 

[dcdogz]

Not entirely shocked as your jump from 195lbs to 197.5lbs was basically overnight due to mostly glycogen/water. Your body is always searching for homeostasis, so it's good to see a slight dip and marinate a bit. It will creep up with additional carbs. regardless, your metabolism continues to appear strong, which is very positive.

ah i see. that makes sense. i feel a little better overall too lol. 198 overnight i felt 9 months pregnant lol.

 

[Meetketchup]

ah i see. that makes sense. i feel a little better overall too lol. 198 overnight i felt 9 months pregnant lol.

That's why we hold after a big jump like that even if you maintain that week. The mistake guys often make is bumping cals too fast and too often leading to unnecessary fat gain.

 

[dcdogz]

weight 197.5

busy day today!

slept terribly, was just tossing and turning but i feel pretty okay. can never tell with those nights.

got a good ham day either way.

abductors

160 x 16 up 3 reps
160 x 17 up 4 reps

seated leg curls

200 x 15 same
200 x 13 up 1 rep

smith squats

reversed my sets here and overloaded

320 x 13
315 x 11
315 x 10

sldls

85 x 12 up 10lbs
85 x 12 same
85 x 12 up 2 reps

lying curls

140 x 12 up 10lbs
140 x 12

wh leg press

475 x 18up 20lbs
475 x 17

db reverse lunges
55 x 17
55 x 15

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

decline leg raises
20
18
16
15

followed by bjj ! so cold! we just rolled no instruction. was good movement.

food today, more or less the same little adjustments

 

[dcdogz]

197.5 pretty stable.

not much sleep last night due to schedule, and probably again today.
have a big tourney with my son this weekend.
its pretty much gonna determine state placement more then likely, if he can make top 3 in a real good spot for state and it looks good for him honestly.

his wrestling is peaking at the right moment as well. its a long season started in aug, its not how you start, how you finish!

then we get freestyle/greco right after luckily practices move back an hour so that will solve alot of sleep problems for me. instead of practices finishing 930 to 10
theyll finish around 8 830, and i can leave a little early so be in bed by 9 or so. an extra hour makes such a big difference!
but thats still 6 weeks away give or take, in the home stretch gotta dig deep!

cable lat raises

33 x 12 up 5lbs
27.5 x 12
27.5 x 11

incline chest machine
245 x 12 up 5 lbs
245 x 10 up 5 lbs
235 x 9 up 5lbs

flat db press

85 x 12
85 x 11 up 1
85 x 10

fst 7 peck deck chest fly
100 x 7 x 15

machine dips
285 x 15
285 x 14
285 x 14


upright row

105 x 13
105 x 12

seated db lat raises

30 x 15 up 2.5 lbs
30 x 13 up 2.5lbs
27.5 x 13

overhead triceps cable
60 x 16
66 x 14
66 x 12

ab work
decline leg raises
x 20
x 18
x 18
x 16

bjj 45 minutes of rolling!

really good workout, i can def feel my chest got some meat!
i thought i had acne under control but had another break out! so annoying!
still figuring out stuff seeing whats most effective new for me.


food today

 

[dcdogz]

@Doug 64 what really sucks about this weekend i wont get that volume meal for dinner Saturday

next week imma tear that up!

 

[Doug 64]

I'm sorry you're going to miss the huge orange poops!

 

[Meetketchup]

197.5 pretty stable.

Have a big tourney with my son this weekend.
its pretty much gonna determine state placement more then likely, if he can make top 3 in a real good spot for state and it looks good for him honestly.

his wrestling is peaking at the right moment as well. its a long season started in aug, its not how you start, how you finish!

So psyched for your son!

You going to check-in tomorrow morning due to the trip?

 

[dcdogz]

So psyched for your son!

You going to check-in tomorrow morning due to the trip?

Yes checkin tomorrow morning.
well see how it goes tho on saturday, exciting stuff!

 

[dcdogz]

early checkins and traveling! will update everything sunday.
sons a little heavy! taking him to a sauna early for a little bit and should be fine lol. need to knock out .5 a pound lol.

had a great pull workout!

neals all the same. meal prepping and packing them out in about half and hour and hitting the road!

see yall sunday!

 

[Meetketchup]

early checkins and traveling! will update everything sunday.
sons a little heavy! taking him to a sauna early for a little bit and should be fine lol. need to knock out .5 a pound lol.

had a great pull workout!

neals all the same. meal prepping and packing them out in about half and hour and hitting the road!

see yall sunday!

Check-in done!

Dude gets more food! Oh, and have fun with the Chest Myo Reps. Mwuahaha.