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dcDogz very normal log

Weight 193!


Oh god murderous quad day.
I almost fell after fst 7 extensions. Literally.

Also almost threw my back out on hacks squats didn't know that was a danger lol.

All good tho now I know.

Adductors
24. 160 x 16
24. 160 x 15

Lying curls fst 7
28. 150 x 15
28. 140 x 14
Fst7 60lbs

Leg press
33. 545 x 12
33. 545 x 11
33. 545 x 11

Hack squats
33. 325 x 12
33. 325 x 11
33. 325 x 11


Smith split squats
28. 205 x 14
28. 205 x 13
Overload Next week felt light!

Leg extension
24. 240 x 13
24. 240 x 12
Fst 1 2 3 4 5 6 7 110lbs

Leg press calves
245 x 20 x 4 up 5lbs

Meals today!

My quads are so fucked lol.
Best quad day in a minute just beat them.

Trying something kinda new, smoking all my potatoes today for the Week. Bunched em up by weight. Loving the satiety of them.

Screenshot_20250330_115320_Firefox.jpg
 
weight 193

holy god fst 7 on all laterals and fst 7 on chest flys.

im so fucked up, not to mention quads are fucked up too lol. hell yea!

cable lat raises

33 x 11
27.5 x 13
27.5 x 11
fst7 16lbs x 7 x 15

incline chest press

250 x 12
245x10
225 x11

flat chess press db
85x 16
85x 14
85x12
time to overload

seated machine fly
140 x 15
130 x 14
120 x 14
fst 7 80lbs 7 x 15

seated dip crucnh
285 x 16
285 x15
285 x15

bb upright row
115 x 12
95 x12

seated db lat raises

27.5 x 16
27.5 x 13
27.5 x 13
fst 7 15lbs 15 x 7

overhead triceps
77 x14
71.5 x 12
71.5 x 12

ab machine 285 x 20 x 4

stairmaster 30 min


feeling good but badly beaten!
meals all the same!
i aborted smoked potatoes, did a test batch and it was terrible lol. back to microwaved.
 
weight 193 lol

oh my god killer pull with fst7 on delts and my choice of row. of course it was seated!

rope pullovers

77 x 14
77 x 11
71.5 x 13

lat cable pulldown neutral
147 x11
143 x 10
136 x 11

t bar row
117.50 x 14
117.50 x 12
115 x 11


seated row single arm

90 x 12
80 x12
80 x12
fst 7 45 x 7 x 15

lol brutal musta looked insane just pulling and pulling and pulling non stop lol

wg lat pulldowns
147 x 13
147 x 11

rear delts fst 7
27.5 x 12
22 x 12
22 x 11
fst 7 11lbs x 7 x 15

single arm bicep cable curl
left
27.5 x 15 x 14 x 13
right
27.5 x 12, 22 x 12, 22 x 12

straight arm curl

45 x 12 x 3

decline leg raises 4 x 20

stair master 30

bjj tomorrow and meals alll the same.
 
ham day!

193.4!

man i woke up felt good, felt rested. walked into the gym and thought mannn fuck this lol.

all good as soon as i started lifting i felt good.


abductors
170 x 14 up 10 lbs
160 x 15 up 1 rep

seated leg curls

200 x 15 same
200 x 13 up 1

smith squats

315 x 12 up 2
315 x 11 up 1
315 x 10 same

sldls smith bb

205 x 10 same
205 x 12 same
205 x 12 up 2

lying curls fst 7 tossed at end of everything

140 x 13 down 1
140 x 12 down 2
fst 7 80 lbs
brutal !

wh leg press
505 x 18 up 5 lbs
505 x 15 up 5 lbs

db reverse lunges

55 x 20 up 2 reps
55 x 17 up 2 reps
bout to overload to 60s dbs! wtf im getting stronger with less food and androgens!

standing calf raises
170 x 20 x 4

ab machine
285 x 20 x 4

bjj 1 hour! good stuff

bicep still getting there little by little. everyday a bit better, i can tell more so after the workouts and getting to my desk at work.
does it feel as stressed as last week? nope! way better! still heading right direction.

meals absolutely ZERO changes.

gotta another tournament this week, im so tired and its kinda far, but i have a great food system in place so dont have to worry about it. leaving friday evening, back saturday evening.

i have a business trip in april, an then a tournament as well, then state. 6 more weeks of this hell!

finally will be resting i might take a week off all parent coaching duties lol 2nd week of may. fuck off! from aug to may wowzers!
 
dcdogz said:
ham day!

193.4!

man i woke up felt good, felt rested. walked into the gym and thought mannn fuck this lol.

all good as soon as i started lifting i felt good.


abductors
170 x 14 up 10 lbs
160 x 15 up 1 rep

seated leg curls

200 x 15 same
200 x 13 up 1

smith squats

315 x 12 up 2
315 x 11 up 1
315 x 10 same

sldls smith bb

205 x 10 same
205 x 12 same
205 x 12 up 2

lying curls fst 7 tossed at end of everything

140 x 13 down 1
140 x 12 down 2
fst 7 80 lbs
brutal !

wh leg press
505 x 18 up 5 lbs
505 x 15 up 5 lbs

db reverse lunges

55 x 20 up 2 reps
55 x 17 up 2 reps
bout to overload to 60s dbs! wtf im getting stronger with less food and androgens!

standing calf raises
170 x 20 x 4

ab machine
285 x 20 x 4

bjj 1 hour! good stuff

bicep still getting there little by little. everyday a bit better, i can tell more so after the workouts and getting to my desk at work.
does it feel as stressed as last week? nope! way better! still heading right direction.

meals absolutely ZERO changes.

gotta another tournament this week, im so tired and its kinda far, but i have a great food system in place so dont have to worry about it. leaving friday evening, back saturday evening.

i have a business trip in april, an then a tournament as well, then state. 6 more weeks of this hell!

finally will be resting i might take a week off all parent coaching duties lol 2nd week of may. fuck off! from aug to may wowzers!
Click to expand...
Bro, I run the entire gammit of fuckits! It starts with the whole idea of the workout and usually lingers through individual exercises with all sorts of bargains like i won't do the last set to fuck those MYOs... all while completing the entire workout! MIND FUCK!
 
193 so we meet again!

absolutely brutal lat raises.

on monday i did lat raises first and fst 7 and it kinda burned me out a little.
so i moved it all to the end and did
db laterals fst 7 up right row then cable laterals fst7.
murdered my shoulders! it was soooo brutal. I didnt really see any other way to do it since fst is pretty taxing but i really enjoyed it either way.
shoulders were just on absolute FIRE.

i had to have looked insane lol, it takes so long to complete the cable lat raises fst 7 lol. i was just spamming lat raises for like 15 minutes lmao.

i was absoultely exhausted for bjj lol. I was murdered. all good tho.


1. cable lat raises warm up for shoulders

incline machine press
250 x 12
245 x 11
225 x 10

db flat press
overloaded
90 x 15 up 5 lbs
90 x 12 up 5 lbs
90 x 11 up 5 lbs

seated machine fly fst 7
140 x 13
130 x 12
120 x 14
fst 7 80lbs x 7 x 15reps

dip machine
285 x 16
285 x 16
285 x 14

db lat raises fst 7
30 x 13
30 x 13
30 x13
15lbs fst 7 x 15 reps

upright row ez bar 100lbs
100 x 12
100 x 12

cable lat raises fst 7
27.5 x 12
27.5 x 11
27.5 x 12
11lb fst 7 x 15 reps


overhead triceps press
77 x 14
71.5 x 12
71.5 x11

ab machine 285 x 20 x 4

bjj 1 hour

youll be shocked to find out that nothing has changed in my foods. still gonna post it up.
im really liking the whole potatoes vs the instant right now. just feels better chewing something.
just takes forever to heat up but no biggie.


skipping bjj tomorrow and just going stairmaster. need to sleep a little more for the trip since its a fairly long one. despite leaving in the afternoon
we wont be arriving to destination until midnight possibly and theres no way ill survive the trip on 5 hours of sleep.



1743692926270.png
 
dcdogz said:
193 so we meet again!

absolutely brutal lat raises.

on monday i did lat raises first and fst 7 and it kinda burned me out a little.
so i moved it all to the end and did
db laterals fst 7 up right row then cable laterals fst7.
murdered my shoulders! it was soooo brutal. I didnt really see any other way to do it since fst is pretty taxing but i really enjoyed it either way.
shoulders were just on absolute FIRE.

i had to have looked insane lol, it takes so long to complete the cable lat raises fst 7 lol. i was just spamming lat raises for like 15 minutes lmao.

i was absoultely exhausted for bjj lol. I was murdered. all good tho.


1. cable lat raises warm up for shoulders

incline machine press
250 x 12
245 x 11
225 x 10

db flat press
overloaded
90 x 15 up 5 lbs
90 x 12 up 5 lbs
90 x 11 up 5 lbs

seated machine fly fst 7
140 x 13
130 x 12
120 x 14
fst 7 80lbs x 7 x 15reps

dip machine
285 x 16
285 x 16
285 x 14

db lat raises fst 7
30 x 13
30 x 13
30 x13
15lbs fst 7 x 15 reps

upright row ez bar 100lbs
100 x 12
100 x 12

cable lat raises fst 7
27.5 x 12
27.5 x 11
27.5 x 12
11lb fst 7 x 15 reps


overhead triceps press
77 x 14
71.5 x 12
71.5 x11

ab machine 285 x 20 x 4

bjj 1 hour

youll be shocked to find out that nothing has changed in my foods. still gonna post it up.
im really liking the whole potatoes vs the instant right now. just feels better chewing something.
just takes forever to heat up but no biggie.


skipping bjj tomorrow and just going stairmaster. need to sleep a little more for the trip since its a fairly long one. despite leaving in the afternoon
we wont be arriving to destination until midnight possibly and theres no way ill survive the trip on 5 hours of sleep.



View attachment 175827
Click to expand...
Strong work my man. For what it's worth... I take 2 or 3 big ass sweet potatoes and bake them in advance. They heat up real well in the nuke under the potato setting and definitely doesn't dry them out.
 
Doug 64 said:
Strong work my man. For what it's worth... I take 2 or 3 big ass sweet potatoes and bake them in advance. They heat up real well in the nuke under the potato setting and definitely doesn't dry them out.
Click to expand...
yea i make them all during lunch for the day and just save them.
i pre weighed them all out for the whole week and put them in a bag so it was just a matter of mix matching the right ones for the day.
this saved me a shit ton of time becasue trying to weigh out all the potatoes for the day was annoying!
sometimes i get home late like 9 and i gotta get up at 3 am, so having food ready to go is crucial! or i wouldnt sleep at all!

meal prepping makes life sooo much easier. no thinking just eating.
 
191.8 little light and dehydrated for sure for whatever reason.
i got 7 hours sleep with about 30 min where i woke up around 2 am for whatever reason. pissed like a racehorse.
tried my best to get comfy and fell back asleep! woke up feeling so good.
7 is about my ultra max on sleep for me. i dont think ive ever gotten more then that tracking sleep.
6 6.5 is my sweet spot as far as how i feel during the day.

murderous intensifier week over. body is badly beaten for sure!


also i fckin swear people copying the split lol.
nobody, and i mean fucking NOBODY was using seated row. for months.
at the times i go its a very limited amount of people so i know what those people do more or less.
every single one of those mfers has added seated row lol. oh well no biggie i guess.


pullovers

77 x 14 same
77 x 11 same
71.5 x 13 same
pulling on this bad boy super slow and getting mega contraction on it. milking out every single rep.

lat cable pulldown neutral grip
147 x12 up 1
147 x 11 up 5lbs
143 x 10 up 5 lbs
hell yea bicep, depending on how i do this movement, is almost completely removed from it and it makes my lats scream!

t bar row
115 x 10
115 x 10
115 x 10
had to drop weight a tad, t bar row was taken back to back so did seated plus fst 7 first, but was pretty damn tired obviously. felt pretty nasty either way.

seated row single arm
80 x 11
80 x 10
80 x 10
fst 7 45 x 15 x 7 sets

wg lat pulldown
147 x 11
147 x 11 up 5lbs
143 x 10 down3


rear delt single arm cable
27.5 x 12 x 3
fst 7 11lbs x 15 x 7

single arm bicep curl
left 33 x 12, 27.5 x 12, 27.5 x 13
right 22 x 13, 22 x 12x 22 x 12

standing straight bar curl

40 x 14 x 3

ab roller
4sets x 20

starimaster 30

absolutely fucking brutal brutal back sesh.

food all the same and checkins completed!
tomorrow rest day, and we kill quads sunday.

got a little carb bump too !
 
Great quad day but dang it sprained my knee a bit on split squats.

First set right leg, my rear left supporting leg just kinda lost balance and foot slipped so my foot went one direction and knee other.

It hurt a little not too bad and I finished out set no biggie.

But now as day goes on it feels pretty sore and a little unstable depending how I twist it.

Stretching it a little but feels like meniscus aggravation. might wake up and it's fine not sure. not terrible but annoying lol. old guy problems I guess.

I felt sooo strong today however! Really wanted to overload split squats too. Definitely not happening next week lol.

On to the numbers

Adductors
25. 160 x 16 same
25. 160 x 15 same

Lying curls
29. 150 x 15 same
29. 140 x 14 same


Leg extension
25. 240 x 16 up 2
25. 240 x 15 up 2
25. 240 x 15 up 3

Leg press
34. 545 x 14 up 2
34. 545 x 12 up 1
34. 545 x 12 up 1

Hack squat
34. 325 x 12 same
34. 325 x 12 up 1
34. 325 x 11 same

Smith split squat
29. 205 x 13 same
29. 205 x 13 same

Leg press calves

275 x 20 x 4

Crunches 25# weight x 20 x 4

Food!
Screenshot_20250406_123044_Firefox.jpg
 
193.6

good push day with rest pause
might be switching from incline machine to db incline, ever since bicep, which is much better btw, idk if they adjusted the position or something
but it feels wickedly off and i get a ton of pressure on my right shoulder. just doesnt feel good or like im hitting my upper chest that well anymore like i was previously. weird but i messed with a bunch this morning and it just felt totally wrong no matter what adjustments i made.

knee alot better but still kinda funky. had some sheering force i guess seems like meniscus is super aggravated. in my bjj stance it feels super sketchy to inch forward with my left leg lead. probably gonna nope out from bjj this week. just depends how it feels when i wake up but id rather be safe then sorry especially with my style.

probably by next week will be fine its rather minor but its my knee and i aint taking any chances with it.



cable lat raises
33 x 12 up 1
27.5 x 14 up 2
27.5 x 12 up 1

incline chest machine
250 x 12 same
245 x 11
225 x 12 up 1
225 x 6 rest pause

flat db press
90x 15 amw
90 x 13 up 1
90 x 11 same
rest pause 90 x 7

standing cable flys
33 x 14
27.5 x 12
27.5 x 12
rp 10

machine dips
285 x 17
285 x 14
285 x 14
close to overload, just next bump is 20 lbs.

upright row bb
105 x 13 x2

seated db laterals
30 x 14
30 x 12
27.5 x 14

over head triceps
77 x15
77 x 12
71.5 x12

ab roller 20 x 4 x 20

stairmaster 30 min

meals today, one tiny adjustment outta rice at work so subbed in some dyno bites for breakfast 1. going to grocery store during lunch to reup rice and finish the meal plan.
tomorrow dyno bites back to rice.

1744041381366.png
 
man great pull day! 194.4!

bicep is so much better not 100% but every single week theres alot of improvement.
strangely enough, i did single arm cable curls with 27.5, highest since injury, and first 2 reps it hurt then softened up and i was able to push
it decently hard within reason obviously. outlook really good!

absolutely loving neutral grip pulldowns as well, with my elbows tucked tight tight, feels like its just hitting all outside lat and nothing else almost.

knee feels alot better too, probably still nope out of bjj just to be on the safe side, but if i just pull guard or something i should be fine.
but im not in the mood to risk it for the biscuit right now. if it was just my knee only, maybe, but i got 2 injuries to look out for and thats probably too much.

rope pullovers
82.5 x 14 up 5lbs
77 x 12 up 1 rep
71.5 x 12 down 1

neutral lat pull downs

147 x 13 up 1
147 x 11 same
143 x 11 up 1

t bar row chest supported
117.5 x 13 up 2.5 lbs
117.5 x 11 up 205 lbs
115 x 12 up 2 reps

seated chest row

80 x 12 up 2 reps
80 x 11 up 1 reps
80 x 11 up 1 reps

wg lat pulldown
147 x 12 up 1
147 x 11 up 5 lbs

peck deck rear delts (all cables taken)
110x 13
110x 12
100 x 11

single arm bicep curl

left 33 x 14, 27.5 x 14, 27.5 x 12
right 27.5 x 12, 27.5 x 12, 27.5 x 11

straight arm curl
45 x 15, x 14, x 14

ab work
decline leg raises
these were hard as shit, i guess since ab roller yesterday by abs were in agony lol
x18
x 18
x 16
x 15

stairmaster 30.


slight changes here and there
subbed chex for potato breakfast, i was just starving soo bad lol going for a little satiety today.

1744119814354.png
 
dcdogz said:
man great pull day! 194.4!

bicep is so much better not 100% but every single week theres alot of improvement.
strangely enough, i did single arm cable curls with 27.5, highest since injury, and first 2 reps it hurt then softened up and i was able to push
it decently hard within reason obviously. outlook really good!

absolutely loving neutral grip pulldowns as well, with my elbows tucked tight tight, feels like its just hitting all outside lat and nothing else almost.

knee feels alot better too, probably still nope out of bjj just to be on the safe side, but if i just pull guard or something i should be fine.
but im not in the mood to risk it for the biscuit right now. if it was just my knee only, maybe, but i got 2 injuries to look out for and thats probably too much.

rope pullovers
82.5 x 14 up 5lbs
77 x 12 up 1 rep
71.5 x 12 down 1

neutral lat pull downs

147 x 13 up 1
147 x 11 same
143 x 11 up 1

t bar row chest supported
117.5 x 13 up 2.5 lbs
117.5 x 11 up 205 lbs
115 x 12 up 2 reps

seated chest row

80 x 12 up 2 reps
80 x 11 up 1 reps
80 x 11 up 1 reps

wg lat pulldown
147 x 12 up 1
147 x 11 up 5 lbs

peck deck rear delts (all cables taken)
110x 13
110x 12
100 x 11

single arm bicep curl

left 33 x 14, 27.5 x 14, 27.5 x 12
right 27.5 x 12, 27.5 x 12, 27.5 x 11

straight arm curl
45 x 15, x 14, x 14

ab work
decline leg raises
these were hard as shit, i guess since ab roller yesterday by abs were in agony lol
x18
x 18
x 16
x 15

stairmaster 30.


slight changes here and there
subbed chex for potato breakfast, i was just starving soo bad lol going for a little satiety today.

View attachment 176221
Click to expand...
I'm taking a liking to the cable pull downs myself. I was stuck on Hammer Time, but decided to hit cables again. The ability to focus on the lats is ridiculous bro!!!
 
weight 193
i wrestled with the kids a little, stress test on my knee and to get a little extra cardio since with out bjj will be tough to get any today.

will go out for a walk or two just to get some steps in but legit cardio today probably not gonna happen. rest day ill probably double up a tad.

going on a short business trip this weekend, no family, just myself so should be wicked easy to do what i want and avoid bagels lol.

knee held up suprisingly well.

threw squats and lunges at the tail end just in case. was worried squats would mess up my knee and then I wouldnt be able to do anything but was mostly okay.

after squatting and racking, taking off the weight is what would make it hurt a bit, all the pressure relief.
other wise while squatting zero issues and also with db reverse lunges.

leg press a little uncomfortable knee pressure but subsided completely after warming up and getting my feet placement right.
pretty sure its just my meniscus totally flared up, hurts to stalk walk since im a left leg lead it feels wicked unstable,but I can move around fine.
stairmaster no problem, regular stairs a little uncomfortable but im mostly fine just certain little angles really aggravate it but day to day stuff is fine.

on to the numbers

abductors

170 x 16 up 10lbs
170 x 13 up 10lbs

seated leg curls

220 x 13 up 20lbs
200 x 13 same


sldls bb smith
205 x 12 up 2 reps
205 x 12 same
205 x 12 same

lying curls

150 x 12 up 10lbs
140 x 13 up 1 rep

wh leg press

510 x 19 up 5 lbs
510 x 18 up 5 lbs

smith squats

315 x 12 same
315 x 12 up 1 rep
315 x 12 up 1 reop

db reverse lunges
55 x 20
55 x 18

leg press calves
315 x 20 x 4 up 70lbs feels perfect right here

meals all the same! no changes.
 
194.4 back!

feeling really good. good energy.

i think i figured out machine incline i think, imma have to drop weight massively. giving this boy 1 more week before just switching to dbs.

somehow something changed and I cant figure it out lol but i made some adjustments to my form and seat height and i really felt it on chest nasty, buuttt it was way tooo heavy finished out with tons of partials.

re assessing next week. felt pretty good tho chest was on fire with rest pause!

bicep and knee doing pretty good. im a little concerned about hacks but well tackle that on sunday.


cable lateral raises
33 x 12 same
27.5 x 15 up 1
27.5 x 13 u p 1

incline chest machine
250 x 12
245 x 10
225 x 10 partials
rest pause 225 x 6 partials

flat db press

90 x 14 up 1
90 x 12 down 1
90 x 11 same
rp 7

pec deck machine chest fly

140 x 14 up 1
140 x 13 up 10lbs
130 x 13 up 10lbs
rp 8

machine dips
285 x 16
285 x 13
285 x 14
next weight is 20lbs so kinda hard to go up on this one, been focusing on just hitting these with good HARD reps.

upright row
ez bar
100 x 13
100 x 12

seated db laterals
30 x 13 down 1
30 x 13 up 1
27.5 x 15 up 1

overhead tricps cable ex ez bar
went down 5 lbs to get some better reps, 77 just felt like i was tossing the weight around
71.5 x 15
71.5 x 12
66 x 13

decline leg raises
x 18
x 18
x16
x 14
good lord this burned nasty

starimaster 30 min


no real changes to foods
1744298018423.png
 
dcdogz said:
i think i figured out machine incline i think, imma have to drop weight massively. giving this boy 1 more week before just switching to dbs.

somehow something changed and I cant figure it out lol but i made some adjustments to my form and seat height and i really felt it on chest nasty, buuttt it was way tooo heavy finished out with tons of partials.
Click to expand...
Someone is becoming a bodybuilder. :)
 
dcdogz said:
194.4 back!

feeling really good. good energy.

i think i figured out machine incline i think, imma have to drop weight massively. giving this boy 1 more week before just switching to dbs.

somehow something changed and I cant figure it out lol but i made some adjustments to my form and seat height and i really felt it on chest nasty, buuttt it was way tooo heavy finished out with tons of partials.

re assessing next week. felt pretty good tho chest was on fire with rest pause!

bicep and knee doing pretty good. im a little concerned about hacks but well tackle that on sunday.


cable lateral raises
33 x 12 same
27.5 x 15 up 1
27.5 x 13 u p 1

incline chest machine
250 x 12
245 x 10
225 x 10 partials
rest pause 225 x 6 partials

flat db press

90 x 14 up 1
90 x 12 down 1
90 x 11 same
rp 7

pec deck machine chest fly

140 x 14 up 1
140 x 13 up 10lbs
130 x 13 up 10lbs
rp 8

machine dips
285 x 16
285 x 13
285 x 14
next weight is 20lbs so kinda hard to go up on this one, been focusing on just hitting these with good HARD reps.

upright row
ez bar
100 x 13
100 x 12

seated db laterals
30 x 13 down 1
30 x 13 up 1
27.5 x 15 up 1

overhead tricps cable ex ez bar
went down 5 lbs to get some better reps, 77 just felt like i was tossing the weight around
71.5 x 15
71.5 x 12
66 x 13

decline leg raises
x 18
x 18
x16
x 14
good lord this burned nasty

starimaster 30 min


no real changes to foods
View attachment 176553
Click to expand...
Your comment about the machine and 20 pound jump to the next weight…..not sure how yours looks but I just grab a 2.5, 5, or 10 pound plate and hang it off the pin on the machine when I want to go up less than the machine will allow. Works every time.
 

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