dcDogz very normal log

[Montego]

Excellent progress.

A great plan and hard work go a long way!

 

[dcdogz]

204.7
Killer quad day

So fkd right now.


Adductors
33. 180 x 14 same
33. 170 x 13 up 1

Lying Leg curls
37. 150 x 13 2 / 3 setting
37. 140 x 12
Lost some reps but messed with settings to increase stretch a bit

Leg extensions
33. 140 x 12 single leg
33. 130 x 12
33. 130 x 13
Yikes hard noticed immediately my left quad significantly stronger then my right

Leg press
40 570 x 13 up 5lbs
40. 565 x 13 same
40. 565 x 12 same

Hack squats
43. 335 x 14 up 1
43. 335 x 12 same
43. 335 x 11 down 1

Smith split
35. 225 x 12 down 1
35. 225 x 12

Leg press calves
4 plates x 20 x 4

Just woke up from a nap lol

Incline walking in a bit

Food mostly the same as friday just chicken all day today.

 

[Bamm-bamm]

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.

View attachment 183237

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!

These pics are super impressive bro! Quads in particular stand out as they look much leaner but larger!

 

[dcdogz]

204.1

push!

sad smith machine was taken, decided to try out incline dbs because i was curious, yea fuck that.
im too strong it is absolutely retarded to try and move around the dbs, especially without a spotter.
it feels 10x more dangerous then flat.
i finished it up just because im a little stubborn but after first set i was like never doing this shit again lol.
next time just incline machine instead if smith taken, i should be able to get the smith on thursday no issues.

myod the hell outta myself either way.


cable side laterals
33 x 14
27.5 x 15
27.5 x 14

incline db press
75 x15
75 x 15
75 x13
myo 75 x 13 no idea how i did it one set

flat machine press
315 x 11
315 x 9
305 x 10
myo 5, 3 ,2

seated fly
170 x 15
170 x 13
160 x 13
myo 5, 6 , 2

loaded dips
310 x 15 up 5lbs
310 x 13 up 5 lbs
310 x 12 up 5 lbs

upright row bb
115 x 11
105 x 11

db lat raiases
35x 15
32.5 x 14
32.5 x 13

overhead triceps
82.5 x 14
82.5 x 13
77 x 12

ab work
ab wheel
4 sets x 20

40 min stairmaster.

no changes in foods.

 

[dcdogz]

203.6 pull

good stuff today regular back day and hit it hard.

rope pullovers
88 x 15 same
88 x 13 same
82.5 x12 up 1

neutral grip pulldown
175 x 10
165 x 10
152.5 x 10
same

t bar row
137.5 x 11 u p 2.5
135 x 11 up 2.5
134 x 10 up 2.5

seated row
97.5 x 12 up 2.5
95 x 11 same
92.5 x 11 up 2.5

wg lat pulldown
165x 13 up 2 rep
165 x 11 up 2 reps

rear delt cables
27.5 x 15
27.5 x 13
27.5 x 12

single arm bicep curl
33 x 14
27.5 x 13
27.5 x 12

straight arm curl
60 x 14
60 x 12
50 x 12

food all the same

ab machine
305 x 20 x 4

stairmaster 40

 

[dcdogz]

206.4 *audibly wtfed @ 3am lol

either way, had a great fckin ham day!
smith squats are the only thing i just fucking DREAD. absolutely kill me.
nothing in any of the other movements i do cause me such anxiety as smith squats lol.
im like delirious the rest of the workout, and even into bjj feel like im trying to catch my breath still lol.

abductors

170 x 15
170 x 13
samsies

seated leg curls

220 x 13
205 x 12
down 1 and 1

smith squats
335 x 10 up 5 lbs
325 x 12 same
325 x 12 same

sldls
225 x 12
225 x 12
225 x 12
got a pretty good stretch on these standing on a 45# plate.
feel like a bikini model doing that glutes pose lol
dont think my disc is ready to overload yet but its close.

lying curls
150 x13
140 x 12
down 1 and 1 with new settings

wh leg press
540 x 20
540 x 15
same same, overloading next week. shit is soooo brutal man. especially that 2nd set. even tho it hits hams and glutes more, that 2nd set my upper quad gets toasted soooo bad.

db reverse lunges
60 x 17
60 x 15
up 1
same

bjj 1 hour had some pretty fire rolls this time around.
although i was gassed so bad i was mostly fighting for my life.
food not changing

 

[dcdogz]

fkc yea smith back on deck!
monstrous myo push day for me.
chest was pretty wrecked.


204.7

lat raises cable
33 x 14
33 x 12 up 5lbs
27.5 x 12

smith incline
230 x 12 full failure
210 x 10
205 x 10
myo 5, 4 1

flat machine press
315 x 11
315 x 9
205 x 10
myo 4 4 2

pec deck chest fly
170 x 15
170 x 13
160 x12
myo 8 4

seated dip
310 x 15
310 x 14
310 x 12

upright row
115 x 12
105 x 12

db lat raises
35x 14
32.5 x 14
32.5 x 12

overhead triceps ext
88 x 14
88 x 12
82.5 x 12

ab machine
310 x 20 x 4

bjj hour
had a bjj day. was just whipping ass, like i was in the matrix. i could see the numbers lol.

still keeping food the same.

 

[dcdogz]

203.6

good pull day!

rope pullovers
88x15
88x13
82.5x12 up 1 rep

neutral lat pulldowns cable
175x 11 up 1
165x 11 up 1
152 x 11 up 1

t bar row
137.50 x 11 same
135 x 10
135 x 10

seated chest supported row
97.5 x 13 up 1
95 x 12 up 1 rep
92.5 x 12 up 1

wg lat pulldowns
165x 13
165x 11

rear delts cables

33x 12
27.5 x 14
27.5 x12

bicep cable single arm curl
33x 13
27.5x 14
27.5 x 12

straight arm curl
60 x 14
60x 13
50 x 12

ab machine 305 x 20 x 4

bjj 1 hour

food stays the same

check ins tomorrow. im super ready to rest im tired!

 

[dcdogz]

204.1

Checkins completed and rest day

FINALLLY

LiL carb bump!
Weight stabilized after a good bit of time.
Back has come a long way.

Excited to cut!



Gonna clean out garage a bit and turn it into a wrestling room.

It's not too bad just cluttered. Couple of pick up beds of junk and good to go.

 

[dcdogz]

Happy father's day fellas!

 

[dcdogz]

alright back. busy as hell yesterday and today.
went to the movies and passed out in the theater missed the first quarter of the movie lol.

sunday 204.7
monday 205.4

adductors

180 x 14 same
170 x12 down
lying leg curls
150 x 13
140 x 12 same

leg ext single leg
140 x 15 up 3
130 x 14 up 1
130 x 13 same

leg press

570 x 13 same
565 x 12 up 1
565 x 11 same

hack squat
335x 14 same
335 x 12 same
335 x 11 same

smith machine split squat
225 x 12
225 x 12
same

leg press calves
4 plates
x 24
x 20
x 18
x17



decline leg raises
4 x20


push day with myo on all shoulders and chest


cable lat riases
33 x 15
33 x 12
27.5 x 12
same

incline chest machine
225x 12
225x 10
205x 11
myo 5, 4 ,2

flat machine press
315 x 11
315 x10 up 1
205 x 10 same
myo 5, 4, 1

seated mahcine fly

170 x 15
170 x 13
160 x 13
myo5 x6, x 2

loaded dips plate
305 x 15 down 5bls, forgot 5lbs weight
310 x 14 up 1
310 x 13 up 1

upright row
115x 11
105 x 11
myo 6,5

seated lat raises
35x 14
32.5 x 13
32.5 x1 2
myo 8, 4

over head triceps
82.5 x 15
82.5 x 13
77x 13

ab machine 305 x 20 x 4

starimaster 40 min


food today

 

[dcdogz]

206.4

good pull day, back feels pretty gnarly.
legs super sore tomorrow smith squats already dreading them! lol

rope pullovers
93.5 x 12 up 5lbs
88 x 12
82.5 x 12

neutral lat pulldowns
175 x 12 up 1 rep
165 x 11
152.5 x11

t bar row
137.5 x 11 same
135 x 11up 1 rep
135 x 10 same

seated row
100x 11 up 2.5lbs
95x13
95 x11

wg lat pulldown
165 x11
165 x 10

rear delt cables single arm myo
33x12
27.5x 15 up 1 rep
27.5 x 12
myo 6 x 6

cable single arm bicep curl
33x 15
33 x 13
27.5 x12

straight arm curl
60 x 14
60 x 12
50 x 12

decline leg raises
x20
18
18
18

40 min stairmaster

food all the same

 

[dcdogz]

205.2

pretty good ham day. woke up late, had bad sleep for whatever reason. tossed and turned alot.
killed my ham day tho, even though i had to kinda ZIP through it and had to drop ab work.
ill get ab work later today.

leg press was taken so had to do db reverse lunges first, not ideal but kinda sucked lol.
i was wickedly outta breath and made bjj awful

abductors

170 x 15
170 x 13 same

seated leg curls
lowered weights and adjusted seat
ended up to really have to lower weight and got way better activation after doing that. was kinda shocked actually it dropped so much but it feels better.
160 x 15
160 x 12


smith squats
335 x 11 up 1 rep
330 x 11 up 5ls
325 x 11

sldl
230 x 11 up 5lbs
230 x 12 up 5lbs
230 x 11 up 5lbs

lying curls
150 x 13
140 x 13 up 1 rep

db reverse lunges
60 x 16
60 x15

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

bjj 1 hour

food all the same

 

[Doug 64]

204.1

Checkins completed and rest day

FINALLLY

LiL carb bump!
Weight stabilized after a good bit of time.
Back has come a long way.

Excited to cut!

View attachment 184063

Gonna clean out garage a bit and turn it into a wrestling room.

It's not too bad just cluttered. Couple of pick up beds of junk and good to go.

Looking good brother! IDKY, I follow you and I don't get notifications on your postings...

 

[dcdogz]

Looking good brother! IDKY, I follow you and I don't get notifications on your postings...

yea its like that sometimes, ive purposely turned on thread reminders but dont get emails or notifications. once every few days ill just go to the log section and catch up on everyones logs.

 

[Doug 64]

yea its like that sometimes, ive purposely turned on thread reminders but dont get emails or notifications. once every few days ill just go to the log section and catch up on everyones logs.

ZACKLY...

 

[dcdogz]

205.4 this morning
fasted bg 88
post meals 140 150
1hr post carbs mid 90s.

had a good chest day today.
coach has us focusing on shoulders and chest so im really fcking them up when the time comes.
super yikes. making sure i dont use any momentum on any rep and boy does it feel like my delt is about to rip in two.


cable laterals
33 x 15
33 x 12
27.5 x12
myo 6 6

incline smith
225x 12
225x 10
205x9
myo 5, 4, 1
this shit was mega hard today, the delt work really got to me had to rack the smith with the bar on my chest on those last reps. full failure.

flat machine press
315 x 11
315 x 10
295 x 10
myo 5, 3, 2

seated pec deck fly
170 x 15
170 x 13
160x 13
myo 8 x 5

dip machine taken, tossed it at the end

upright row
115 x 11
105 x 11
myo 7 , 6

db side laterals
35 x 14
32.5 x 14
32.5 x12
myo 6, 6

overhead triceps
88x 14
88 xx12
82.5 x 13

dip machine
305x 15
305 x14
305 x12

ab machine
305 x20 x4

same foods

 

[dcdogz]

206.4

good pull day today.
seated row was taken by this dude at 345 am working out like he has nowhere to go.
ive never seen someone workout so slow, that wasnt using their phone lol.
ended up tossing it at the back end, right before biceps.

rope pullsovers
93.5 x 15 up 2
88 x 14 up 2
82.5 x 13 up 1

neutral lat pulldown
175x 12 same
165 x 11 same
153 x 11 same

t bar row
137.5 x 11
135 x 11
135 x 10
same

wg lat pulldown
165x 11
165 x 10

rear delt cables
33x x13
27.5 x 15
25.5 x 13
myo 8 5

seated row
100 x 10
95x 10
90 x 10

bicep single arm curl
33 x13
27.5 x 14
27.5 x 12

straight arm curl
60 x 13
60 x 11
50 x 11

ab machine
305 x 20 x 4

bjj 1 hour

foods all the same

check ins tomorrow and some dang rest.
feeling just super murdered!
everything is pretty sore or in recovery mode. lol

 

[Doug 64]

206.4

good pull day today.
seated row was taken by this dude at 345 am working out like he has nowhere to go.
ive never seen someone workout so slow, that wasnt using their phone lol.
ended up tossing it at the back end, right before biceps.

rope pullsovers
93.5 x 15 up 2
88 x 14 up 2
82.5 x 13 up 1

neutral lat pulldown
175x 12 same
165 x 11 same
153 x 11 same

t bar row
137.5 x 11
135 x 11
135 x 10
same

wg lat pulldown
165x 11
165 x 10

rear delt cables
33x x13
27.5 x 15
25.5 x 13
myo 8 5

seated row
100 x 10
95x 10
90 x 10

bicep single arm curl
33 x13
27.5 x 14
27.5 x 12

straight arm curl
60 x 13
60 x 11
50 x 11

ab machine
305 x 20 x 4

bjj 1 hour

foods all the same

check ins tomorrow and some dang rest.
feeling just super murdered!
everything is pretty sore or in recovery mode. lol

I had that going on yesterday. Everybody just seemed to be camping the fuck out and checking out the paint on the ceiling from every station they sat at.

 

[dcdogz]

I had that going on yesterday. Everybody just seemed to be camping the fuck out and checking out the paint on the ceiling from every station they sat at.

it was really wierd lol he was actually pretty strong, pulling a good amount of weight like super effortlessly too. no sweat no grunting no nothing. just sat there, stopped, and was just staring forward.
then hed do another set lol.

 

[dcdogz]

205.4

Hell yea quad day

Adductors
35. 180 x 15 up 2
35. 180 x 12 up 10lbs

Lying Leg curls
39. 150 x 13
39. 140 x 13
Same

Leg extensions single leg
35. 140 x 14 down 1
35 . 130 x 13 same
35. 130 x 13 same


Leg press
42. 570 x 13 same
42. 565 x 13 up 1
42. 565 x 11 same

Hack
45. 335 x 15 up 1
45. 335 x 12 same
45. 335 x 11 same

Smith split
36. 230 x 11 up 5lbs
36. 225 x 11 same

Leg press calves
4 plates x 25 x 20 x 20 x 18

25lb laying crunches

Food same same

Relaxed pic from checkins

 

[Doug 64]

Damn dog... you make me wanna stop all and focus on legs only. Them quads are starting to show some meat and shape bro.

 

[dcdogz]

205.9

rest pause and was intructed to go to FAILURE on chest and side laterals. so i did.
pretty brutal especially starting with incline. had to dig deep.
on chest flys i wanted out pretty bad lol and i was like only half way

also i hurt my foot on leg press calves yesterday somehow. not too bad. i think my shoes were too tight, and having my tip toes on it
created like weird pressure on my foot. after i walk on it a bit its fine, but sitting for a bit and then getting up i literally cant put any weight on it for a few minutes. strange little injury. not really worried about it just something of note.


cable laterals
33 x15
33x 13 up 1
27.5 x 13 up 1
rp 12

smith incline
230 x12 up 5lbs
215 x 11 up 1 rep
205 x 10
rp 6 with partials until it got stuck on my chest and had to slide under like a dummy

flat machine press
315 x12 up 1 rep
315 x 10
305 x10
rp 6 reps


seated flys
170 x 15
170 x 13
160 x 12 lost 1
rp 10

machine dip
310 x 16 x 14 x 13

upright rows
115 x11
105 x 11

db lat raises seated
35 x 15 same
32.5 x13 down 1
32.5 x 12 same
rp 9

over head triceps
82.5 x 14 down 1
82.5 x 12 down 1
77 x 12 down 1
lol was really tired


ab machine
310 x 20 x 20 x 19 x18
40 min stairs

same food

 

[dcdogz]

205.4

pull day
biceps super toast and shoulders. fuck.

rope pullovers
93.5 x 15 up 1
88 x 14 same
82.5 x 13 same

neutral lat pulldowns
175x 12
170 x 10 up 5lbs
165 x 10 up 5lbs

t bar row
137.50 x 11
135 x 11
135 x 10
same

seated chest supported row
100 x 11 up 1 rep
95 by 11 up 1 rep
90 x 11 up 1 rep

wg lat pulldown
165 x 11 up 1
165x 9 up 1

rear delt cables
33x 13
27.5 x 14
27.5 x 12

single arm cable curl
33 x 15
33 x 12
27.5 x 13

straight arm culr

60 x14
60 x 12
60 x 10

decline leg raises
20 x 18 x 18 x 17

food all the same

tomorrow ham day

 

[dcdogz]

myfitnesspal randomly updated the ui and its FUCKING GARBAGE. IM SO MAD.

what the fuck is this is not easily legible anymore.

having a stroke trynna update my shit.

update coming.

it also reset all my macros and shit.

 

[dcdogz]

206.1

happy with my hams today.
i was dreading it but ended up going well for me. last week was a struggle!
idk how the hell im gonna do this day in a cut lol.

abductors

170 x 15
170 x 13 down 1

seated leg curls
180 x 14 up 20
160 x 13

smith squats
335x 12 up 1
330 x 11
325 x 12

sldls
235 x 12 up 10lbs
235 x 12 up 10lbs
235 x 12 up 10bls

lying curls
150 x12
140 x12
down 1 but new settings


wh leg press
545x20 up 2 reps
545x 15 same


db reverse lunges
60x 17 up 1 rep
60 x 15

standing calf raise
190 x 20
190 x 18
180 x 19 x
170 x20

ab machine

305 x 20 x 4

bjj 1hour

food mostly the same cant really post it cuz im figuring out this bs update.

 

[dcdogz]

204.8

im sick from stomach a bit no idea why, i eat the same damn shit everyday lol. whatever. happens i guess.
I noped out of bjj today had to take my daughter to a track meet @ 6am.

still got my pushday in, and had to cut cardio short a tad @ 30 min. didnt want to risk making her late.
ill be able to get a little moving today to finish it off in the evening.
son and wife gone for the weekend. miss the boy lol.


cable side laterals
33 x 15
33 x 13
27.5 x 14 up 1
rp 8 reps lost 4

smith incline
235 x 12 up 5lbs
215 x 11
205 x 10
rp 6 partials

flat machine press
315 x 12
315 x 10
305 x 9 down 1
rp 6

chest fly seated pec
170 x16 up 1
170 x 15 up 2
160 x 12
rp 7 down 3

machine dip
310x 16 14 13

upright row bb
115x 12 up 1
105 x 12 up 1

seated db lat raises
35 x 13
32.5 13
32.5 x 12
rp 10 up 1

over head triceps
82.5 x 14
82.5 x 12
77 x 12

ab machine 310 x 20, 20, 19, 18

stairmaster 30

gonna get maybe 20 min inline walking to make up
foods more or less the same.

 

[dcdogz]

Cardio done got bjj afternoon class
Might skip tomorrow tho I'm beat!

 

[dcdogz]

206.1 when i woke up, went to bathroom 204.9.
so right on point still. mostly stable wait and little stomach flu mostly gone. was pretty minor.
great pull day for me. when i got home really love how filled in my lats look with the pump.
getting pretty full to get that football look. itty bitty still but starting to finally peek.
total nightmare bring those up! lol unimaginable pain!


rope pullovers
93.5 x 15 same
93.5 x 12 up 5lbs
82.5 x 12 down 1 rep

neutral grip lat pulldowns
175x12
170x 11 up 1
165 x 10 same

chest supported t bar row
137.5 x 12 up 1
135 x 12 up 1
135 x 10 same

seated chest supported row
100x12 up 1
95 x 12 up2
90 x 12 up 2

wg lat pulldown
165x12 x 10 same

rear delt cables
33x 14 up 1
27.5 x 15 up 1
27.5 x 13 up 1


standing single arm bicep curl
33 x 14
27.5 x 14, 13 same

straight arm curl
50 x 15
50 x 13
50 x 12

leg raises
x 20, 20, 18 , 16

stairmaster 40 min


same ole same ole with food

 

[Doug 64]

All you need is some Red Bull to go with those wings and you'll really fly.