dcDogz very normal log

[dcdogz]

203.6

Pull day and myo all back. I gassed abit for curls.

rope pullovers
88x 15
88 x13
82.5 x 12
myo x 12 (rested a bit trying to find notes on how to do myo)

neutral lat pulldowns
175 x12
175 x 10
170x 10
myo x5, x5

t bar row
127.5 x 11
127.5 x 10
125 x 10
myo x5, x 5

chest supported row
95x 12
95 x 11
95 x 10
myo x5, x5


wg lat pulldowns
165x 12
165 x10
myo x 6, x4

rear cable delts
27.5 x 12
27.5 x 12
27.5 x 11
myo x9, x 2

single arm bicepc able curl
33 x15
33x 14
33 x 12

straight arm curl
60 x 12
60 x 11
60 x 10

ab machine 305 x 20 x 4

StairMaster 40 min

food today!

 

[dcdogz]

also none of my shit fits again, way too big for mediums.
have to wear large shirts and for pants at least size 33, 34 is a little loose but its fine.
32 is just too tight all around ass legs everything. lol.

 

[Meetketchup]

also none of my shit fits again, way too big for mediums.
have to wear large shirts and for pants at least size 33, 34 is a little loose but its fine.
32 is just too tight all around ass legs everything. lol.

That's why I have two wardrobes. Off-season/Contest Prep

 

[dcdogz]

That's why I have two wardrobes. Off-season/Contest Prep

yea im regretting tossing all my fat clothes lol.
imma have to build an offseason wardrobe now lol.

 

[dcdogz]

205.3 what in the water buffalo lol

had a good ham day almost messed up and forgot to set my alarm.
good thing internal alarm is on point. woke up 330 and bolted out the door.
even those 15 minutes make a little difference since more people at the gym and have to wait for a machine here and there.

ended up doing a few things outta order but got it done and made it to bjj.

im feeling a little under the weather, not bad but feel like something coming down...maybe throat is a little scratchy itchy. im soooore as shit tho from the myo.
that stuff got my back good lol. my triceps feel super worked too.

abductors
170 x 15
170 x13
same

seated leg curls
220 x 14 down 1
205 x 14 same

smith squats
325 x 12
325 x 11
325 x 11
same

sldls

225 x 11 donw 2.5lbs
225 x 11 down 2.5 lbs
225 x 12 down 2.5lbs
think i can overload next week fine again, had a note on my notepad about my back wasnt sure what it meant and i cant remember either so just dropped weight a tad just in case. all seems fine.

lying curls
150 X 13
140 X 12
same

wh leg press
535 x 20 up 5lbs
535 x 15 up 5lbs

db reverse lunges
60 x15 down 2 reps
60 x 15 down 2 reps

calf raises
190 x 20 x 4

ab machine 305 x 20 x 4

bjj 1 hour.

food the same!

 

[dcdogz]

202.7

im sick FUCK.
did okay working out, was weak in a few things strong in a few things.
cardio took big ass hit tho. struggled so hard to hit my 40 min had to lower intensity a little.
skipped outta bjj and just went with the torturemaster.


cable side l aterals
33 x 14 down 1
27.5 x 15 same
27.5 x15 same

incline chest machine

225 x 13 down 3 reps
225 x 11 same
205 x 12 up 1

flat db chest press
110 x 110 x 17 up 2
110 x 14 up 1
110 x 13 same
done with dbs gonna move to something else next week. too much bs moving the DBS around and trying to stabilize the dbs.
gonna wind up hurting myself for sure. tons of shoulder pressure if i even nudge a smidgen the wrong way.

pec deck fly
170 x 14 down 1
170 x 12 down 1
160 x 13 same

tricep machine dip
305 x 16
305 x 15
305 x15
same

upright row
115 x 12
105 x 12

same

db seated side lat
35 x 15 same
32.5 x 13 down 2
32.5 x13 down 2

overhead triceps
82.5 x 13
82.5 x 11
77 x 11
down lotta reps was gassing

decline leg raises
x 20
x 18
x 18
x 16

40 min stairmaster

foods all the same

 

[Meetketchup]

im sick FUCK.
did okay working out, was weak in a few things strong in a few things.
cardio took big ass hit tho. struggled so hard to hit my 40 min had to lower intensity a little.
skipped outta bjj and just went with the torturemaster.

If you have a fever tomorrow take a rest day with rest day carbs.

 

[dcdogz]

If you have a fever tomorrow take a rest day with rest day carbs.

got it!

 

[GasmanX]

202.7

im sick FUCK.
did okay working out, was weak in a few things strong in a few things.
cardio took big ass hit tho. struggled so hard to hit my 40 min had to lower intensity a little.
skipped outta bjj and just went with the torturemaster.


cable side l aterals
33 x 14 down 1
27.5 x 15 same
27.5 x15 same

incline chest machine

225 x 13 down 3 reps
225 x 11 same
205 x 12 up 1

flat db chest press
110 x 110 x 17 up 2
110 x 14 up 1
110 x 13 same
done with dbs gonna move to something else next week. too much bs moving the DBS around and trying to stabilize the dbs.
gonna wind up hurting myself for sure. tons of shoulder pressure if i even nudge a smidgen the wrong way.

pec deck fly
170 x 14 down 1
170 x 12 down 1
160 x 13 same

tricep machine dip
305 x 16
305 x 15
305 x15
same

upright row
115 x 12
105 x 12

same

db seated side lat
35 x 15 same
32.5 x 13 down 2
32.5 x13 down 2

overhead triceps
82.5 x 13
82.5 x 11
77 x 11
down lotta reps was gassing

decline leg raises
x 20
x 18
x 18
x 16

40 min stairmaster

foods all the same

The worst fucking feeling. You know it’s coming but there’s nothing you can do about it. And you are left accepting your fate

 

[dcdogz]

201.7

woke up not too bad, no fever just wicked chest congestion and nose bullshit, a bit of a sore throat.

got after it.

did okay was a little weak and i gassed a bit at rear delts -> biceps.
every single stairmaster was taken, so went incline walking but didnt push it too hard with intensity since I really couldnt handle it anyway if
i wanted to. went 5.5% incline and speed between 2.2 - 3.5 for little bursts here and there until i couldnt breathe and would slow it down.

rope pullovers
88 x 14 down 1
88 x 13 same
82.5 x 12
myo 7, 5

neutral grip lat pulldown
175 x 11 down
175x 10 same
170 x 10 same
myo 5, 5

t bar row
132.5 x 12 up 1
132.5 x 11 up 1
130 x 10
myo 5, 5

seated chest supported row
95 x 12 same
95 x 11 same
95 x 10 same
myo 6, 4

wg lat pulldowns
165x 11 down 1
165x10 same
myo 6, 4

cable rear delts
27.5 x 13
27.5 x12
27.5x 10
myo 9 , 2

single arm bicep curls cable
33 x 15
33 x 13
33 x 12

straight arm curls
60 x 13
60 x 12
60 x 10

no abwork short time, gonna hit some ab roller this evening

cardio
40 min incline walking

food all the same

 

[Meetketchup]

Might be a bit dehydrated. Probably due to being sick. Drink those fluids!

 

[chadmack]

also rest day tomorrow and checkins, got my anniversary dinner with wife tomorrow. 13 years.
not sure where we going but just gonna save some carbs, as much as fat as possible, and protein to make it easy.
so i can at least pretend im "cheating" on my diet for her lol.

oh wow honey i totally ordered this thing that just happens to fit my macros perfectly! would you look at that.

Congrats on 13years!
I hit 27yrs in October

 

[dcdogz]

Might be a bit dehydrated. Probably due to being sick. Drink those fluids!

yea thats kinda what i thought, probably from the fluid coughing up and coming outta nose. lowest weight in like 4 weeks lol.

gonna be gulping today

 

[GasmanX]

201.7

woke up not too bad, no fever just wicked chest congestion and nose bullshit, a bit of a sore throat.

got after it.

did okay was a little weak and i gassed a bit at rear delts -> biceps.
every single stairmaster was taken, so went incline walking but didnt push it too hard with intensity since I really couldnt handle it anyway if
i wanted to. went 5.5% incline and speed between 2.2 - 3.5 for little bursts here and there until i couldnt breathe and would slow it down.

rope pullovers
88 x 14 down 1
88 x 13 same
82.5 x 12
myo 7, 5

neutral grip lat pulldown
175 x 11 down
175x 10 same
170 x 10 same
myo 5, 5

t bar row
132.5 x 12 up 1
132.5 x 11 up 1
130 x 10
myo 5, 5

seated chest supported row
95 x 12 same
95 x 11 same
95 x 10 same
myo 6, 4

wg lat pulldowns
165x 11 down 1
165x10 same
myo 6, 4

cable rear delts
27.5 x 13
27.5 x12
27.5x 10
myo 9 , 2

single arm bicep curls cable
33 x 15
33 x 13
33 x 12

straight arm curls
60 x 13
60 x 12
60 x 10

no abwork short time, gonna hit some ab roller this evening

cardio
40 min incline walking

food all the same

Strong work pushing through

 

[dcdogz]

Strong work pushing through

always feels better going, generally if i dont have a fever i feel like i get better faster getting a nasty sweat.

and believe me i was like a waterhose coming off my face and body!

 

[dcdogz]

202.7

Late update kidna busy

Had a great quad day.
My gym changed their hours again so delayed opening a little. 7am, from 5am which is fine I guess just a little annoying.

Adductors
32. 180 x 14 up.10lbs
32. 170 x 12

Lying Curls
36. 150 x 15
36. 150 x 12
Same

Leg ext
32. 260 x 16 down 1
32. 260 x 13
32. 260 x 11 down 3
Went super slow and controlled lost a few reps

Leg press
39. 565 x 14 up 2
39. 565 x 12 up 1
39. 565 x 12 up 1

Hack squats
42. 335 x 13
42. 335 x 12
42. 335 x 12
Same

Smith split squat
34. 225 x 12 up.10lbs
34. 225 x 12 up 10lbs

Calf raises
190 x 20 x 4

Ab machine
305 x 20 x 4

Did a little bjj rolling
Extra extra light only 15 minutes tops
I'm kinda big i guess now so nobody picked me to roll lol
Just a few guys that knew me was mostly with my kids anyway but how it goes when you're a heavy weight lol

Got some walking in since no way enough

 

[dcdogz]

203.6

push day! with new movements.
dropped db flat and machine incline press.

now doing smith incline and flat chest press machine.
went pretty nice and was wayyy stronger on those lifts than i imagined i would be.


cable side laterals
33 x 14
27.5 x14
27.5 x 14

incline smith
225 x 10
215 x 10
205 x 10

flat machine press
315 x10
315 x 10 barely
305 x 10

pec deck chest fly
170 x 15
170 x12
160 x12

machine loaded dips
305 x 15
305 x12
305 x12

every squat rack and smith taken, did db upright rows
db upright row
50 x 12
50 x 11

seated lat raises
35 x 14
32.5 x 13
32.5 x 12

overhead triceps
82.5 x 14
82.5 x 12
77 x 13

lost a few reps here and there but with 2 new big movements i know its gonna effect me a little slightly here and there until i get used to it.
havent had a bar across my chest in almost a year, felt a little funny.
overall think these 2 new movements gonna help a ton. less stress on my shoulders and biceps from moving around those dbs.
incline chest smith was nice, several hours later feeling that fatigue across my chest.
but i was surprised was able to toss a couple plates on there and rep that nice and controlled like for the 10 -12 reps.

food all the same

cardio stair master 40

i was exhuasted yesterday, got 7 hours of sleep last night!
i probably coulda slept more which is strange for me but ill take it.

 

[ERock5]

203.6

push day! with new movements.
dropped db flat and machine incline press.

now doing smith incline and flat chest press machine.
went pretty nice and was wayyy stronger on those lifts than i imagined i would be.


cable side laterals
33 x 14
27.5 x14
27.5 x 14

incline smith
225 x 10
215 x 10
205 x 10

flat machine press
315 x10
315 x 10 barely
305 x 10

pec deck chest fly
170 x 15
170 x12
160 x12

machine loaded dips
305 x 15
305 x12
305 x12

every squat rack and smith taken, did db upright rows
db upright row
50 x 12
50 x 11

seated lat raises
35 x 14
32.5 x 13
32.5 x 12

overhead triceps
82.5 x 14
82.5 x 12
77 x 13

lost a few reps here and there but with 2 new big movements i know its gonna effect me a little slightly here and there until i get used to it.
havent had a bar across my chest in almost a year, felt a little funny.
overall think these 2 new movements gonna help a ton. less stress on my shoulders and biceps from moving around those dbs.
incline chest smith was nice, several hours later feeling that fatigue across my chest.
but i was surprised was able to toss a couple plates on there and rep that nice and controlled like for the 10 -12 reps.

food all the same

cardio stair master 40

i was exhuasted yesterday, got 7 hours of sleep last night!
i probably coulda slept more which is strange for me but ill take it.

40 mins on the stairmaster sounds life threatening

 

[dcdogz]

40 mins on the stairmaster sounds life threatening

The torture master

 

[dcdogz]

The torture master

Penal treadmill - Wikipedia

en.wikipedia.org

literally

torture

Treadmills Were Meant to Be Atonement Machines - JSTOR Daily

America’s favorite piece of workout equipment was developed as a device for forced labor in British prisons. It was banned as cruel and inhumane by 1900.

daily.jstor.org

 

[dcdogz]

203.6

pretty good pull day.
upright row dbs aggravated my forearm bicep thing a bit.
used straps today to see if i could kinda alleviate it a bit and worked really well.

we had DOUBLE rest pause on all back today, pretty damn brutal, rear delts and biceps i was gassed bad!
then doing 40 min on the torturemaster was so hard. doesnt help i have ton of shit in my chest and nose but dang that was hard today.

my sweat shirt was utterly drenched with sweat.

rope pullovers
88 x 15 up 1
88 x 11 down 2
82.5 x 12 same
rp 5, 6

neutral lat pulldowns
175x 12
175 x 10
170 x 10
rp 4, 4

t bar row
135 x 12
135 x 10
130 x 10
rp 6, 6

seated row
95 x 12
95 x 10
90 x 13
rp 5, 5

wg lat pull down
165 x 11
165 x 9
rp 4, 3

rear delts
27.5 x 14
27.5. x 12
27.5 x 12

standing arm cable curls single
33 x 14
27.5 x 14
27.5 x 12

standing straight arm curl
60 x 14
60 x 13
60 x 11

ab machine
305 x 20 x 4

stairmaster 40 min

 

[dcdogz]

205.3

6 hours sleep almost to the T.
during the wrestling season im lucky to get 5 on this day. i felt pretty rested when i woke up so thats usaully the goal.
wanting to sleep more always suuuucks.

first time in a while tho where i just was not excited to be doing hams today. really was not feeling it lol.
worked out okay, once i started going and had to lock in for squats, i had no choice.

abductors
170 x 15 same
170 x 13 same


seated leg curls
220 x 14 same
205 x 13 down 1

smith squats
330 x 12 up 5lbs
325 x 12 up 1 rep
325 x 12 up 1 rep


sldls

225 x 12
225 x 12
225 x 11
pretty close to overloading just put 2 plates underneath my feet to increase stretch as much as possible
my herniated disc big limiting factor here, feel like i could toss on 3 or 4 plates on this guy and rep em out but low back yells at me so have to overload so slowly. still cant believe im up to this at all when i started with 20lb dbs lol. little by little getting there.

lying curls
150 x 14 up 1 rep
140 x 13 up 1 rep

wg leg press

540 x 20 up 5 lbs
540 x 15 up 5 lbs
i think i rushed this a little, think i could do better next week. i was getting tired tho.

db reverse lunges
60 x 16
60 x 15


calf raises
190 x 20 x 4 trying to target outer calf muscle, feel like inner has grown so much but outer seems be lagging big time.

food all the same zero changes.

 

[Meetketchup]

first time in a while tho where i just was not excited to be doing hams today. really was not feeling it lol.
worked out okay, once i started going and had to lock in for squats, i had no choice.

You've been running the same split since day one. We can always tweak it and change it up. Totally up to you.

 

[dcdogz]

You've been running the same split since day one. We can always tweak it and change it up. Totally up to you.

I absolutely love it lol.
I was just dragging ass today, wouldnt have mattered what the split was, what day it was or anything I was bitchmade this morning.
probably from still being a little sick.
After the gears got lubricated got right into it hard like I normally do.

The biggest changes that needed to get changed, got changed (neutral pulldowns, smith incline chest) so im excited as hell to have a bar across my chest again.

 

[dcdogz]

random recipe i found

385 cal personal pizza
trying to get the macros.

might add something like this to my fridays/satrudays cuz my kids are off and they are eating so much dang pizza im getting a huge craving lol.

 

[GasmanX]

random recipe i found

385 cal personal pizza
trying to get the macros.

might add something like this to my fridays/satrudays cuz my kids are off and they are eating so much dang pizza im getting a huge craving lol.

View attachment 182844

My wife does this but with almond flour or cassava flour tortillas (celiac)….always smells good and hits that craving for her

 

[dcdogz]

204.3

good shit today

cable lateral raises
33 x 15
27.5 x 15
27.5 x 15

smith incline bench
225 x 12 up 2
225 x 10 up 10 lbs
215 x 10 hard

flat machine press
315 x 10
295 x 10
295 x 9
working on my rir on these and getting it to super super zero. probably gonna drop some weight on last 2 sets of both
kinda have a good idea of what i can handle now

seated peck dec fly
170 x 15
170 x 12
160 x 13

loaded dips
305 x 15
305 x14
305 x13

upright row
115 x 11
105 x 11

seated db lat riases
35 x 14
32.5 x 13
32.5 x 12


overhead triceps cable
82.5 x 13
82.5 x 11
77 x 11

ab work
leg raises 4 x 20

bjj 1 hour

food stays the same

 

[dcdogz]

204.3

double rest pause is really damn hard.
sneakily hard. you kinda feel so so and then its like crap im gasssssssed. might be cuz im still kinda stuffed up but i was gassing so much this week regardless.

like before i knew it, when i got to rear delts i was just dripping with sooo much sweat.
i gotta take a pic of it its ridiculous.
i did take it easy on biceps because, the upright row with dbs, really aggravated the hell outta of it.
even tho i felt really good all through out everything, and didnt feel too much aggravation on it I planned to take it easy on them regardless so i just stuck with that plan.

the distal tendon feels reallllly good right now at my desk today. i def made the right choice.

thankfully the heat i put on my back today was super nice! my whole back was on fire and got some recovery outta that tendon.


rope pullovers

88 x 15 same
88 x 13 up 2 reps
82.5 x 11 down 1
rp 5, 5

neutral lat pulldown
adjusted weight a little so i could get more pull a little lower
175 x 10 down 2 reps
165 x 10
152.5 x 10
rp 6, 5

t bar row chest supported
135 x 12 same
135 x 11 up 1
130 x 10 same
rp 6 , 6

seated row
95 x 13 up 1
95 x 11 up 1
90 x 10 down 2
rp 4, 4

wg lat pulldown
165 x 10,
165 x 8
rp 6, 4
gasssed out here lol

cable rear delts
27.5 x 15
27.5 x 14
27.5 x 12

single arm cable curl
33 x 12
27.5 x 12
22 x 12

straight arm curls
50 x 13
50 x 12
50 x 12

ab machine
305 x 20
x 18
x18
x17

bjj 1 hour

food all the same

 

[dcdogz]

204.6

Rest day was at a bjj tourney all day for my son. Just got home.

Checkins went well.

Here's a comparison from the last time I weighed 204 about 10 weeks ago.



Im a bit leaner overall and got some much needed lat growth, and quad development.
Chest is bigger too, with a bit less calories as well.

Extra sleep paying off + getting activation on muscles on point!

My face is blurred but im also leaner in the face a bit.

About damn time on the lats been beating on them non stop!

 

[Meetketchup]

We started out with an emphasis on bringing those three up. Months and months of you kicking ass is paying off! The mini cut was a nice reset point.

Along with lat width, we’ll be focusing more on chest and side delts for the rest of this growth phase. I want to bring those up a bit more.

For everyone: It’s so important to take progress photos every week. They don’t lie! We see ourselves everyday and don’t notice the progress being made. I analyze these every week and send them to my guys/girls occasionally to remind them that progress is being made pointing small details out.

Lets go!!