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dcDogz very normal log

good pull day!
193.8

rope pullovers

77 x15 up 1
77 x13 same
71.5 x 13 same

machine lat pulldowns

135 x12 same
185 x12 up 50lbs
185 x12 up 50lbs

little stress test on the bicep
im about 90% healed seems like. JUST A LITTLE MORE SOOO CLOSE.
felt good tho didnt feel any kinda strain on my bicep tendon at all really.
fairly light, but was heavy enough to feel my lats get lit up a bit.

t bar row

115 x 12 same
115 x 10 same
115 x 10 same

seated chest supported row

90 x 11 up 10lbs
80 x 10 down 2
80 x 11 down 1 rep


wg lat pulldown

147 x 12 same
143 x 12 same

rear delt cables

27.5 x 15 up 1
27.5 x 12 same
27.5 x 12 up 2 reps


single arm bicep cable curls

left 27.5 x 15, 12 , 12
right 16 x 12, 22 x 12, 11 x 12

straight arm curls

40 x 12
40 x 12
50 x 12 up 10 lbs

ab machine 285 x 4 x 20

stairmaster 35 min

nochanges on meals today
 
weight 192.8

great ham day!

i was really tired getting up, and wanted to sleep in, but despite no bjj, i know on wednesday i gotta get up early regardless because it will take FOREVER to complete my legwork out if I dont.

great decision! even though i slept in like 15 min more then normal people were eyeing the equipment i was holding with my back pack lol.
i mean im pretty fast and dont take long, take minimum amount of rest required and move on.

its just you know how other people can be, they SIT on machines for half an hour for some reason.

the only thing that takes me awhile is smith squats, but 3 sets of that shit, to failure is hard and takes me a minute to recover in between sets.

its not even my legs that need recovery time its my cardio/breathing. Cant catch my damn breath on them.

need to catch my cardio later, since no bjj, but gonna be hard today im STARVING. STARVING. hunger super ramped today!

anyways on to the numbers and food!

abductors
160 x 13 down 2
160 x 14 same

seated leg curls
200 x 12 down 2
200 x 11 down 2

smith squats

315 x10 same
315 x 10 same
315 x 10 same

sldls freemotion smith bb

205 x 11 up 2
205 x 10 up 1
205 x 10 up 1

felt REALLY Good! standing on a 45lb plate makes a big difference in stretch.
as soon as i get a little more conformable might stand on 2 to get a real deep stretch like i was with DBS.
its pretty good right now, but i think i can get more, just need to make sure its safe etc on my low back due to the 3mm bulge i have.
its got a stopper on the bottom of this machine, hence having to stand on some plates.

lying curls

140 x 14 same
140 x 13 up 1

wh leg press

500 x 15 same
500 x 15 same

db reverse lunges

55 x 17 up 2
55 x 16 up 1


calf machine
170 x 20 x 4


crunches with 25lb plate
4 sets of 20

cardio will do light walking later hopefully can get the 35 if time permits. gonna get as many minutes as i can and make it up thursday and friday.

will get alot of steps saturday with my sons first freestyle greco tourney as well.
not direct cardio but its still alot of moving around.


Foood

hamburger buns not gonna cut it, switched to potatoes again. need to be as satiated as possible today.
didnt even do cardio yet and im actually starving today lol.
Screenshot_20250319_103702_Firefox.jpg
 
also as far as AAS go, since its kinda tight everywhere atm and some people are freaking out more then others (ME I AM FREAKING OUT).

I have plenty of test and primo on hand to continue for a while.
also picked up some 20$ mastp from marathon just in case.
it would be dumb not to stock up on a great compound at that price!
since im not too keen on buying 100 dollar primo any time in the near future.

if and when my primo stash ends, already discussed with coach different compounds (mast), etc but we're good for awhile
and we have a back up plan and back up compounds just in case.
 
pushday badass. i feel like im getting stronger??
probably because my shoulder is healing up and my bicep as well.
probably like 95% better.
im not even really thinking about it too much anymore. its still obviously not 100%, and i really flex the shit outta of it it hurts, but at the very least throughout the day i dont feel any discomfort on my day to day.

it feels so good in fact, i want to wrestle with high schools kids, and its taking every little bit of my ego to say no dude dont do this and get hurt lol.
youre too old stop. lol.


weight 192.8 again
cable lat raises

27.5 x 15 up 1
27.5 x 13 same
27.5 x 12 same

incline chest machine
245 x 12 up 1
245 x 10 down 1
225 x 11 same

flat db press

85 x 13 up 1
85x 13 up 2
85 x13 up 3

pec deck fly

160 x 14 up 1
160 x 13 up 10bls
150 x 12 down 1

seated dip machine

285 x 16 up 1
285 x 14 up 2
285 x 14 same

up right row
95 x 13 up 1
95 x 13 up 3

seated db lat raises

27.5 x 16 up 3
27.5 x 15 up 1
27.5 x 14 down 1

overhead triceps
71.5 x 16 up 3
71.5 x 13 same
71.5 x 12 same

decline leg raises
x 20
x 18
x 18
x 14

35 min stairmaster (wicked hard)


meals
surprise
same shit
nothing new really

1742485714550.png
 
early check ins for me!
hopefully i pass the eye test and mini cut is over lol

weight 192.3

down about 1.5 lbs from last week give or take.

push day was really good gonna be on the road today, one more day of mini cut!

meals today all the same, pre packing it all!

got 35 minutes of stairmaster and it was absolutely brutal!

got a few more reps here and there, lost a few here and there.

bicep is doing GREAT. still so close!! i was able to go up to 22lbs on cable curl on my right bicep and i dont feel anything right now at my desk.

last push i stopped at 16s and my bicep tendon was cramping a little. doing much better and stronger!

bpc is doing WORK!
 
PlatePusher said:
Have to try that hung up on the original bbq sauce flavor. Keep grinding brother enjoying the log 💪🏻💪🏻💪🏻
Click to expand...
the worst one is the pineapple i think. not a fan of that one. the rest are so good!
the ketchup one is good, just need to add a little salt to it and its perfect!
 
Fully depleted quad day!

Cut officially over and the pre workout bagel is back!

Did well but was so dehydrated and depleted still.

Woke up 192.3 which after the dinner I had was a fairly low weight.

My quads were cramping just from driving I Salted and hydrated much as I could and still came in fairly light.

I'll be fully carbed up next week should be better!


Adductors
23. 160 x 16 same
23. 160 x 14 down 2

Lying leg curls
27. 150 x 15 same
27. 140 x 15 same

Leg extensions
23. 240 x 15 same
23. 240 x 13 down 2
23. 240 x 13 down 2

Leg press
32. 545 x 13 down 2
32. 545 x 10 down 2
32. 545 x 10 down 1

Hack squats
32. 325 x 12 down 3
32. 325 x 11 down 4
32. 325 x 10 down 2
Adjusted feet placement since I was bottoming out prior. Way more effective on quads but lost a lot of reps.

Smith spilling squat
27. 205 x 14 up 2
27. 205 x 12 same

Calf raises
170 x 4 x 20 same

Decline leg raises
4 x20


I'll get some walking in later.

Meals for today !

Screenshot_20250323_100159_Firefox.jpg
Screenshot_20250323_100129_Gallery.jpg
 
dcdogz said:
Fully depleted quad day!

Cut officially over and the pre workout bagel is back!

Did well but was so dehydrated and depleted still.

Woke up 192.3 which after the dinner I had was a fairly low weight.

My quads were cramping just from driving I Salted and hydrated much as I could and still came in fairly light.

I'll be fully carbed up next week should be better!


Adductors
23. 160 x 16 same
23. 160 x 14 down 2

Lying leg curls
27. 150 x 15 same
27. 140 x 15 same

Leg extensions
23. 240 x 15 same
23. 240 x 13 down 2
23. 240 x 13 down 2

Leg press
32. 545 x 13 down 2
32. 545 x 10 down 2
32. 545 x 10 down 1

Hack squats
32. 325 x 12 down 3
32. 325 x 11 down 4
32. 325 x 10 down 2
Adjusted feet placement since I was bottoming out prior. Way more effective on quads but lost a lot of reps.

Smith spilling squat
27. 205 x 14 up 2
27. 205 x 12 same

Calf raises
170 x 4 x 20 same

Decline leg raises
4 x20


I'll get some walking in later.

Meals for today !

View attachment 174695
View attachment 174694
Click to expand...
Quads looking good!!
 
weight 192.3 again!
maintenance cals on point! lol

pretty good push day! with the extra cals, instead of kinda like pushing through reps was
able to focus more on activation then anything.
felt a big difference in my quality of reps.

cable lateral raises
27.5 x 15 same
27.5 x 13 same
27.5 x 13 up 1

incline chest machine
245 x 14 up 2
245 x 12 same
225 x 12 up 2

db flat press
85x 14 up 1
85 x 14 up 1
85 x 12 down 1

single arm chest fly
had to get a little clever since the pec deck was taken and there was only 1 cable available to use
was pretty good chest activation either way.
22 x 12
22 x 14
22 x14

machien dips

285 x 16
285 x 15
285 x 15

upright row ez bar
100 x 12
100 x 12

seated db lat raises
27.5 x 14
27.5 x 14
27.5 x 14

overhead triceps

77 x14 up 5 lbs
71.5 x 13
71.5 x 12

285 x 20 x 4 ab machine

stairmaster 30 min
stairmaster was freaking hard today!


swapped my post and pre sorta just to see how i felt.
kinda liked it. gonna try it one more day and make final call.

feeling really good and still pretty lean!
kinda nice not being a water buffalo lol

1742829302243.png
 
dcdogz said:
Fully depleted quad day!

Cut officially over and the pre workout bagel is back!

Did well but was so dehydrated and depleted still.

Woke up 192.3 which after the dinner I had was a fairly low weight.

My quads were cramping just from driving I Salted and hydrated much as I could and still came in fairly light.

I'll be fully carbed up next week should be better!


Adductors
23. 160 x 16 same
23. 160 x 14 down 2

Lying leg curls
27. 150 x 15 same
27. 140 x 15 same

Leg extensions
23. 240 x 15 same
23. 240 x 13 down 2
23. 240 x 13 down 2

Leg press
32. 545 x 13 down 2
32. 545 x 10 down 2
32. 545 x 10 down 1

Hack squats
32. 325 x 12 down 3
32. 325 x 11 down 4
32. 325 x 10 down 2
Adjusted feet placement since I was bottoming out prior. Way more effective on quads but lost a lot of reps.

Smith spilling squat
27. 205 x 14 up 2
27. 205 x 12 same

Calf raises
170 x 4 x 20 same

Decline leg raises
4 x20


I'll get some walking in later.

Meals for today !

View attachment 174695
View attachment 174694
Click to expand...

Quads r looking outstanding 💪!
 
weight 192.3 hot damn! 3 in a row, bbbbuuuutt as soon as i stepped off scale nature called.
re weighed right after because i was curious 190.5

id say maintenance cals still on point :ROFLMAO:


push day was so good, i really tore it up and was able to manage the bicep throughout.
bicep still not 100% is disappointing, BUT im able to push it pretty good and work around it mostly.

gym been super packed this week. I guess people after spring break, coming back from the beach and vacations, decided to lock in? lol.

pullovers

77 x 15 up 1
77 x 13 same
71.5 x 14 up 2

machine pull down
185 x 13
185 x 12
185 x 13

t bar row

115 x 11 same
115 x 10 same
115 x 10 same

seated chest supprted row

90 x 12
80 x 12
80 x 10

wg lat pulldown

147 x 14 up 2
143 x 13 up 1

cable rear delts

27.5 x 15
27.5 x 12
27.5 x 13

standing single arm bicep curl
27.5 x 14, x 13, x 12 left arm
16.5 x 14, x 14, x 14 right arm

standing straight bar bicep curls

45 x 15
45 x 14
45 x 13

leg raises

4 x 20

stairmaster 30

1742914630938.png
 
weight 192.3 :oops: literally again! holy hell!
thats wild to me!

really good ham day, just freaking wierd so many people doing legs today @ 330 am.
i had to do literally everything outta order but got it done.

had bjj as well and was a great class.

well see if bjj holds off the weight the same as the stairmaster, NOW im curious.

abductors
160 x 16 up 3
160 x 14 same

seated curls
200 x 15 up 3
200 x 12 up 1

smith squats
free motion 1 set
315 x 9
switched back to regular smith lady left
315 x 10 same
315 x 10 same

sldls bb smith
205 x 10 down 1
205 x 11 up 1
205 x 12 up 2

lying curls
140x 14 same
140 x 14 up 1

wh legg press

500 x 18 up 3 reps
500 x 15 same

db reverse lunges
55 x18 up 1 rep
55 x 16 down 1

calf raises/leg press calves
2 sets 170 x 20 calf raises
2 sets 240 x 20 leg press calves

4 sets ab machine
285 x 20 x 18 x 18 x 17

bjj cardio 1 hour

bicep still healing. little stressed.
for some reason pull -> ham day -> bjj stresses the ever living shit outta it the worst.
ham - > pull - > bjj no biggie
pull-> push -> bjj no biggie

sat - monday is where i make the most recovery gains ive noticed.
either way feels like im heading in the right direction so zero concern here.


meals all the same zero changes.
 
dcdogz said:
weight 192.3 :oops: literally again! holy hell!
thats wild to me!
Click to expand...
Exactly what we wanted. Getting a nice little recomp at your new maintenance calories. :)

Regarding the bicep...we can switch to a 5-day split while keeping volume the same. The extra day of rest may help. Just something to think about.
 
Meetketchup said:
Exactly what we wanted. Getting a nice little recomp at your new maintenance calories. :)

Regarding the bicep...we can switch to a 5-day split while keeping volume the same. The extra day of rest may help. Just something to think about.
Click to expand...
friday saturday checkins probably have to consider a few things.
maybe even dropping bjj Wednesday until im fully healed but idk tendinitis is just annoying in general.
ill hit you with an email with my thoughts.
 
weight...192.3 lol
although this time it fluctuated a little before it settled -> 192.4 -> 192.2 -> settled at 192.3.

good push day. sooo as i was reading through my notes, i realized i forgot to do an intensifier last time. woops.
got my myo reps in this time HARD.


cable lateral raises
33 x 11 up 5 lbs
27.5 x 12
27.5 x 11

incline chest machine
250 x 11 up 2.5 lbs
245 x 12
225x11
myo 225 x 7 x 4

db flat press
85x 14
85x 12
85 x12
myo 85 x 9 x 3

peck fly
160 x 13
150 x 12 down 10
150 x 13
myo 150 x 6 x 7

plate loaded dips
285 x 15
285 x 16
285 x 14

ez bar up right row

100 x 12
100 x 12


seated db l at raises
27.5 x 15
27.5 x 13
27.5 x 13

over head trcieps
77x 14
71.5 x13
71.5 x 12

ab machine 285 x 20 x 18 x 18 x 18

bjj 1 hour

meals all the same

imma have to boil some chicken, and request a check in for tomorrow, another tournament.
im so tired lol. good fun tho, keeps me young and lean and lots of team time and family time. always worth.

short and sweet season, finishes first week of may and its over for 4 months. just in time maybe for a growth phase lots of rest and relaxing time for me! woo!
 
check ins completed! all good! got carb increase to boo! dropped a little weight from last week but held solid obviously all week.

had a combo breaker finally came in at 193!

dropping machine lat pulldowns and going to neutral grip lat pulldowns, i think this is gonna be a MONEY change.
#1 bicep pretty much non existent with this setup.
#2 holy moly i felt it on my lats absurdly. bout to become latman!

push day was good! hit solid numbers and reps on everything.

ill be gone for the weekend. hopefully can post up sunday some numbers for a good quad day!

meals sorta the same, just removing some rice and things and adding a ton of potatoes since road tripping.

tomorrow as well fairly similar but leaning on potatoes and bagelsand oats for the most part. giving myself a teeny leeway in case we go to a restaurant,
not that it matters ill probably order plain potatoes anyway lol.
 

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