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dcDogz very normal log

check in completed! up about a lb from last week and holding calories here!
sick of having little injuries but i guess its better then being completely out!

much needed rest day today.
gonna get some stretching and light cardio.

meals today
1739634195909.png
 
weight 202.4 sunday
weight 203.1 today

pretty stable

busy weekend!
had a great quad day yesterday thankfully.

little concerned cuz the lateris part of my quad cramped so nasty before bed.
woke up everything seems good and as soon as i get on lying curls same part of the quad cramps so bad!

ended up being no biggie hit everything pretty dang hard.

adductors
160 x 15 up 1
160 x14 up 1

lying leg curls
150 x 14 same
140 x 12

leg extension
240 x 16 up 1
240 x 15 same
240 x 13 down 1

leg press
540 x 15 up 5lbs
535 x 13 down 3 reps
535 x 12 up 20lbs hard as shit
got my feet placement so good, slow and controlled.
absolutely demolished the quads here
fcked up the rest of the workout lol

hack squats

325 x 15 same
325 x 15 same
325 x 12 same literally dying

db split squats
quads were sooooooo toast wasnt sure i was even going to be able to do anything but
was able to rep some out.
205x 14 same
205 x 12 same barely

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

ab work
2 leg raises
2 ab wheel sets


push day!

had fst 7 on db laterals

cable lat raises

33 x12
27.5 x 15
27.5x12

incline chest machine
250 x13 up 5lbs
245 x 11
225 x 10

flat db press
85 x 13
85x12
85x13

pec decks taken, did standing fly
27.5 x 13
22x 15
22x15
this was pretty nice, pec deck lets me cheat a little on the squeeze, i got full squeeze with the cables. whatever shoulder issue was having seems non existent

loaded dips machine
285x 16
285 x 13
285 x15

upright row
115 x 10
95 x 12

seated db lat fst 7
20 x 7 x 15
nasty nasty nasty

over head triceps
71.5 x 15
71.5 x 14
71.5 x 14


all in all really good work!
my bicep isnt as healthy as i would like, but its better for sure.
few things here and there were aggravating it alittle but even at rest it was hurting over the weekend and right now dont feel anything.
still taking it easy, like on upright row, and fst 7 dbs strained it a little but was minor.
feels pretty good right now few hours later. feels better not worse. little activity on it seemed to help.

1739809071303.png
 
204.8 little heavy

pull day!
time to see what this bicep is made of!
ehh wasnt too bad. probably hit it a little too hard but bicep healing got pretty good work in and found the main movement culprit.
machine lat pulldowns is the one that really strains my bi, especially in lengthened position. noted for next pull.
seems like for everything else no biggie.
still went easy on curls etc but no issues for the most part, and lowering weight on machine lat pulldowns seems to be all i gotta do.
not a ton either.

might skip bjj tomorrow depending how i wake up or feel tonight just to give it 1 rest day from grip fighting. should be fine for thursday and next pull i think. gonna take it day by day for bjj, id rather get the sleep anyway so i can heal but if im able too ill go!

rope pullovers
77 x 15 up 5lbs
71.5 x 12
71.5 x 12

machine lat pulldowns
275 x 9
245 x 11
245 x 12

t bar row
125 x 12
115 x 11
115 x 13

seated row
90 x 12
90 x 10
80 x 12

wg lat pulldown
147 x 11
147 x 10

rear delts cable
27.5 x 12 x 3

single arm bicep curl
27.5 x 12 x 3 left
16 x 12 x 3 right bicep, up 5lbs

straight arm curl

40lbs x 12 x 3

ab machine
285 x 20 x 4

cardio
stairmaster 32 min

meals all the same as yesterday
 
so ham day uses way more bicep then i realized. between squeezing the smith bar, the dumbbells, the lying curl handles, the leg press handles
yea i noped out of bjj. not worth the risk at all right now.

possibly make it tomorrow, maybe not, friday for no gi shouldnt be a problem, its tugging on the gi that messes with my arm too much.

bicep definitely not worse so thats good. its not quite healing as fast as i would like, but its not worse despite lifting etc through it.
might take another week or so if i were to guess, and still take it little light on it.

for lat pulldown machine, might try to either lower weight significantly, or use a different machine and see if i can take some strain off the bicep. everything else is really non issue.

gonna have to somehow make up cardio today. ill figure it out.

regardless it was super productive hamstring day. man I hit everything so nice.
despite not overloading reverse db lunges in forever, im getting a super deep stretch in the ham/glute now and sometimes on the verge of cramping.

im pretty close to having to move sldls to barbell i think.
its more taxing moving the 85 dbs back and forth.

might give it a try once we come off start low on slow see how my back handles the bb sldl.

anyways on the the numbers!

abductors

160 x 15 up 1
160 x 16 up 1

seated leg curls
200 x 15 same
200 x 15 same

smith squats

320 x 13 up 5lbs
315 x 11 up 1 rep
315 x 12 up 2 reps

sldls

85 x 12 x 3

lying curls
140 x 15 same
140 x 15 up 1


wh leg press

500 x 18 up 5 lbs
500 x 15 up 5 lbs

db reverse lunges
55 x 15
55 x 15

smith machine calf raises
legpress and calf raise machine and even seated calfs was all taken
185 x 20 x 4

ab work
legraises x 20 x 4

meals no changes!
 
dcdogz said:
for lat pulldown machine, might try to either lower weight significantly, or use a different machine and see if i can take some strain off the bicep. everything else is really non issue.

gonna have to somehow make up cardio today. ill figure it out.

regardless it was super productive hamstring day. man I hit everything so nice.
despite not overloading reverse db lunges in forever, im getting a super deep stretch in the ham/glute now and sometimes on the verge of cramping.

im pretty close to having to move sldls to barbell i think.
its more taxing moving the 85 dbs back and forth.
Click to expand...
The least bicep involvement for lat pulldowns would be using a pronated grip. Not sure if you're trying that but just a thought.

You have a few options if the DB's are getting too much on SLDL's. You can do BB for sure but also can try using a smith machine for more support or the Hammer Strength Lunge/Squat machine. I actually really like that as you can load the fuck out of it and it's very smooth. Lots of options.
 
Meetketchup said:
The least bicep involvement for lat pulldowns would be using a pronated grip. Not sure if you're trying that but just a thought.

You have a few options if the DB's are getting too much on SLDL's. You can do BB for sure but also can try using a smith machine for more support or the Hammer Strength Lunge/Squat machine. I actually really like that as you can load the fuck out of it and it's very smooth. Lots of options.
Click to expand...
oh yea def would be smith!
this machine pulldown is pronated, but if i let it stretch to high it really over stretches the hell outta my bicep.

Nautilus Leverage Lat Pulldown

www.exershop.com www.exershop.com
this is the one im using.

this friday i might try much less weight, and not letting it stretch out to the top too far and see if that helps. ill be able to tell within 1 or 2 warm up sets, and if not ill give the other machines they got a try. they have 2 other machine lat pulldowns.
 
dcdogz said:
oh yea def would be smith!
this machine pulldown is pronated, but if i let it stretch to high it really over stretches the hell outta my bicep.

Nautilus Leverage Lat Pulldown

www.exershop.com www.exershop.com
this is the one im using.

this friday i might try much less weight, and not letting it stretch out to the top too far and see if that helps. ill be able to tell within 1 or 2 warm up sets, and if not ill give the other machines they got a try. they have 2 other machine lat pulldowns.
Click to expand...
Yeah, just keep the tension on your lats at the top without fully extending the arm. Will take out the biceps.

We spoke about the BPC via last check-in, right?
 
203.8

bicep little better. skipped bjj again.
have a LONG weekend ahead, and I really dont feel like going into it injured or hurting or anything. sounds just horrible.
ill go tomorrow tho shouldnt be a problem, and honestly i needed the extra hour of sleep.
felt great.

bicep feels like it was getting a little inflamed here and there but wasnt really a problem.
just little things like walking with the dumbbels to the flat bench, or dropping them and trying not to extend my bicep to far with 85s.
nothing really hit it directly today at all, but little indirect movements.

the most important thing is it feels better and like im heading the right direction.

tomorrow pull day and thats the dangerous one. more then likely straight arm curls completely skipped.
even just putting my wrist completely supinated with the back of my hand on my desk, thats kinda where i feel the most tension/aggravation.
its getting better little by little tho.

on to push day numbers!

cable lat raises
33 x 13
27.5 x 12
27.5 x 11

incline chest machine
255 x 14 up 5lbs
250 x 10 up 5 lbs
225 x 11 up 1 rep

flat db press

85 x 15 up 2 reps
85 x 11 down 1
85 x 15 up 2 reps


pec deck chest fly
160 x 15
160 x 13
150 x 13 up 2reps

machien loaded dips
285x 17
285 x 13
285 x 15

upright row
115 x 10
95 x 10


db lat raises seated fst 7
20 x 15 x 7

overhead triceps
71.5 x 16 up 1 rep
71.5 x 15 up 1 rep
71.5 x 14 down 1

2 sets leg raises
2 sets abroller
30 min stairmaster

didnt get full cardio yesterday but i squeezed in 20 min walking!

tomorrow with bjj return, and the insane amount of steps im gonna get this weekend should counter a little.

meal plan, no surprises.

1740066477515.png
 
pull day completed! pretty good!

my biceps healed up a bit and started bpc to help it out.
its more ont he forearm actually right on the crook of the elbow. some sorta bicep forearm connection.
actually it was the tendon that cramps up after my pull day, in the shower my left bicep was cramping and i was like ohhh this what got hurt on my left.
good to know so i dont mess up the left one as well.
went to bjj and yea no gi no issues, actually feels like it helped it get better actually.

machine lat pulldowns is really the only one that kinda stresses it out took it a little easy, didnt let my arms fully out stretch and was able to get good work.

bicep curls was able to get a litlle work, but if im fully supinated out, that forearm bicep tendon kinda yells at me.

pullovers and seated chest row are my main drivers right now while healing. t bar row not far behind.
i do get pretty good activation on the machine lat but i just have to be so careful. especially keeping the tension midway the way i am right now.


rope pullovers
77 x 15 same
71.5 x 15 up 2
71.5 x 13 up 1

machine lat pulldown
275 x 10 up 1
225 x 12
225 x 13

t bar row

125 x 13
115 x 12
115 x 13

seated row
90 x 12
90 x 11
80 x 10

wg lat pulldown
147 x 12
147 x 12

rear delt cables
27.5 x 12 x 3

single arm cable curls
27.5 x 12 x 3 left
11 x 12 x 3 right

straight arm curls

30 x 12
30 x 12
30 x 12
40 x 10

abmachine 285 x 20 x 4

bjj cardio

hoping theres a gym i can get my quad day on. i found one and have a called and emailed but no response.
just gonna show up @ 4am-5am sunday morn and hope they let me in.

meals all the same, meal prepping and about to take off to state! might not update until monday!
have a great weekend fellas!
 
what a fckin weekend.
exhausted. so so exhausted.
actually slept past my normal alarm, never happened before, almost missed the push day completely with like no chance of recovering today lol.
got it done just BARELY. had to nix ab work, but i can get that in later for sure.


kept to my diet this weekend just barely. left enough calories to be able to eat with fam at a restaurant saturday night. kept it cool, couple of potatoes plain, and some chicken tenders.

first time ive eaten with them at a restaurant in probably about 8 months lol.

man leg day was a pain in the ass, ended up in a planet fitness gym. was terrified of setting the lunk alarm so played ita little safe.
they only thing they didnt have was a hack squat, so i did smith squats and tried to really get that quad activation down.

ended up being a really good quad day despite being away and not sure if I could complete it. i didnt take any notes of weights or anything since all the machines were pretty much different so just found a weight that created tension and proceeded to beat the shit outta my quads until failure.

was really good work honestly.

on to my push day with rest pause on chest.

bicep doing much much better, still not 100% but we are getting there. by next week should be fine. just need to make it to the weekend without straining it tooo bad. i may skip GI bjj again just not sure. maybe 1 day. well see. day by day kinda thing.


cable lat raises

33x 12
27.5 x 12
27.5 x 12

incline machine press
255 x 14
250 x 11 up 1
225 x 11
rp 7

db flat press

90 x 12 up 5lbs
90 x 11 up 5 lbs
85 x 11
rp 8

standing cable fly (subbed pec deck)
27.5 x 15
27.5 x14
27.5 x 12
rp 10

loaded dips
305 x 16 up 20lbs
285 x 14
285 x 14

uprigth row
115 x 10
85 x 10

seated db lat raises
30 x 12
30 x 12
30 x 12

over head triceps

71.5 x16
71.5 x 15
71.5 x 14
no ab work

30 min stairs

1740412450107.png
 
good pull day!

was pretty careful on the bicep but we're getting there.

pullovers
77 x15
77 x 13 up 5lbs
71.5 x 13

machine lat pulldown
275 x 11
225 x 13
225 x 13

t bar row
125 x 13
115 x 13
115 x 13

seated row

90 x 12
90 x 12
90 x 12 up 5lbs

wg latpulldown

147 x 12
147 x 10

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

standing single arm bicep
27.5 x 15 x 3, right
16 x 15 x 3, left

standing straight arm curl
30 x 12
40 x 12
40 x12

ab work

leg raises
4 x20


30 min cardio stairmaster

bjj still not sure about tomorrow. might give my arm 1 rest day from pull then go thursday just depending. ill see how i wake, or go to sleep etc.
its much better regardless so heading in the right direction.


meals all the same
 
ham day!

pretty good! had to make a few changes, skipped bjj just because it seemed like the responsible/wise thing to do.
i think tomorrow ill make it. giving it 1 rest day from pull and i should be okay just being careful.

abductors

160 x 14
160 x 14

seated leg curls
200 x 16
200 x 14

free motion smith squats
regular smith squat taken so had to use freemotion. ended up being roughly the same, just targeted quads a little more then i would have liked.

320 x 8
315 x 10
315 x 10

sldls
switched to Barbell smith, due to bicep and figured i probably should anyway switch to this. best time i guess to try i t.
freemtion smith as well.

135 x 10
135 x 12
185 x 12 < starting here next
needed to test the waters and be careful with my disc bulge. but seemed okay.

lying curls

140 x 16 up 1
140 x 14 down 1

wh leg press

200 x 20 up 2 reps
500 x 15 same

db reverse lunges

55 x17 up 2 reps
55 x 15 same

calf raises

160 x 20
160 x20
170 x 20 up 10lbs
170 x 18 up 10lbs

meals all the same again.

ab machine

285 x 20 x 4

cardio walking later since i missed bjj
 
freestyle greco season starting!

:sleep:

my son loves this way more then folk but he aint that great at it lol.
he still did well 4th freestyle and 3rd in greco state last year but he was so lucky lol
 
dcdogz said:
freestyle greco season starting!

:sleep:

my son loves this way more then folk but he aint that great at it lol.
he still did well 4th freestyle and 3rd in greco state last year but he was so lucky lol
Click to expand...

Style points for throws!
 

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