dcDogz very normal log

[dcdogz]

203.1

Survived ha.
Theme park yesterday all day 17k steps woo.
Outside in the heat man I felt like I couldn't hydrate fast enough.

Wasn't sure how to tackle the diet coach said don't go crazy just be stress free and don't go too far over.

Finished the day like this.
Ate 1 chicken tender, that was super lightly breaded and ate like a quarter of some bread.

Figured this was close enough. Probably right on point calorie wise but over on protein a little.

Apparently my wife got some pass now she wants to go again Jesus.

No worries I can go to my car and eat since we have the passes now no big deal.

It was fun tho took a group of wrestling kids so all over the place.

Leg day
Went really good didn't really have to deload too much. Mostly did just to be okay the safe side versus pushing it and getting hurt.

Quads hurt all the same anyway lol.

probably could have pushed a teeny bit more but was careful on hacks so dropped weight a little.

Adductors
43. 185 x 15 down 1 rep
43. 180 x 12 down 1

Lying ham curls
49. 150 x 14 down 1
49. 140 x 13 same

Leg extensions
45. 150 x 15 down 1
45. 140 x 15 down 1
45. 130 x 15 same

Leg press
52. 580 x 12 down 2
52. 565 x 12 down 1
52. 565 x 12 same

Hack squat

55. 315 x 12 down 25
315 x 12 down 25
315 x 12 down 25

Smith split
235 x 12 up 1
225 x 12 same

Calf raises
200 x 20 up.10lbs
200 x 19 up 10lbs
190 x 20
190 x 19

Lying crunches 25lb weight
20 x 4

Food same as last week
No macro changes

 

[dcdogz]

super busy yesterday, no update.

203.1 and was a super solid push day. didnt have any issues at all and went for it.
i went to an open mat and stress tested my back. seems im a okay to go.


203.1 today again and finished up pull.
all good.

rope pull overs
99 x 16 same
93.5 x 15 same
88 x 15 same

neutral lat pulldowns
175 x 11 donw 1
170 x 11 same
165 x 11 same

t bar row
137.5 x 11 down 1
130 x 11 down 1
130 x 10 down 1

seated row
110 x 11
100 x 11
90 x 11

wg lat pulldown
165 x 12
165 x 11

rear delt pec dec, all calbes taken
120 x 13
110 x 11
100 x 11

single arm cabel curls
33 x 13
27.5 x 15
27.5 x 13

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

decline leg raises
20
19
17
15

incline walking 40 minutes.

foods all the same as last week no changes really
busy weekend for sure.

gonna be cautious tomorrow on ham day, but should be good to go.
going to bjj as well should be good.

 

[dcdogz]

203.8

good shit today, only had to deload a little on sldl. just a tad everything else was pretty much full speed ahead.
next week should be able to do it, sldls always been a little hard for me to begin with so not concerned.
got bjj in and basically did everything i could to try and mess it up again and didnt so im good there too.
bjj never really a problem unless its already hurting, tends to help.


abductors
175 x 12
170 x 15

seated curls
180 x 15 up 1
170 x 115 up 2

smith squats
350 x 10 down 2 reps
330 x 11 down 1
330 x 10 down 1


sldls
255 x 8
225 x 11
225 x 11


lying curls
160 x 14 down 1
140 x 14 up 1

wh leg press
565 x 18 up 1
550 x 16 same

db reverse lunges
60 x 15 x2


calf raises
200 x 20 x 4 (5?) might have done an extra set i lost count so i just repped out another

bjj 1 hour

 

[Meetketchup]

Weight looks like it's stabilizing.

 

[dcdogz]

Weight looks like it's stabilizing.

yea seems so. even if i come in 205 for the next 3 days my average is gonna be roughly the same as last week.

 

[dcdogz]

202.3

good stuff today


cable side laterals
33 x 14 down 1
33 x 12 down 1
27.5 x 14

smith incline chest
245 x 12
225 x 11 down 1
215 x 12


flat machine press
330 x 11 donw 1
305 x 12 same
285 x 11 down 1

chest fly pec dec
190 x 14 down 2
180 x 14 same
160 x 14 same

machine dips
310 x 17 x 16 x15
same

upright row
125 x 10
115 x 11

db side laterals
35 x 14
35 x 12
32.5 x 12
same

over head triceps
88 x 13
82.5x 13
77 x 12

ab machine 305 x 20 x 4

bjj 1 hour

food all the same

 

[dcdogz]

201.2 damn wooshed there a little

good shit today, felt really good. was a low sleep night but felt good.

rope pullovers
99 x 16
93.5 x 15
88 x 15

neutral lat pulldowns
175 x 11
170 x 11
165 x 11

t bar row
142.5 x12 up2
135 x11 same
135 x10 saame

seated row
110 x 12
100 x 12
90 x 13 up 1

wg lat pulldown
165 x 12
165 x 11

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

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

straight arm curls
60 x 13
60 x 12
60 x 11

ab machine
305 x 20 x4

bjj 1 hour


no changes in my foods little carb adjustments.

 

[dcdogz]

small update

my wedding ring fits again lol
wife is pleased

 

[Doug 64]

small update

my wedding ring fits again lol
wife is pleased

How does the girlfriend feel about it... LOL

 

[dcdogz]

How does the girlfriend feel about it... LOL

oh youre married? lol

 

[Meetketchup]

How does the girlfriend feel about it... LOL

Rather know how his boyfriend feels

 

[dcdogz]

Rather know how his boyfriend feels

He neck cranked me at bjj

 

[dcdogz]

202.2

Little heavy but enjoyed my calories yesterday.
Tossed in some watermelon.
Coach told me to enjoy the food so changed up a little. Last week more then likely before big calories drop.

Got some walking in yesterday little lighter then normal but just wanted to move around little.


Quad day
That little injury deload did some good.
Went all out and strength feels way up. Even with way less calories and way less androgens.
Kinda surprising.
Usually struggling before the deload with even completing the workout and almost had no issue. Cns recovered.


Adductors
44. 185 x 15
44. 180 x 13 up 1

Lying Curls
50. 150 x 16 up 2
50. 140 x 14 up 1

Leg extensions
46. 150 x 16 up 1
46. 140 x 15 same
46. 130 x 14 down 1

Someone once leg press
Went hack

Hack squats
56. 340 x 14 up 2
Accidentally left one 2.5 on so I overloaded unknowingly lol
56. 337.5 x 13 up 2.5lbs up 1 rep
56. 335 x 14 up 3 reps

Leg press
53. 580 x 12 same
53. 565 x 12 same
53. 565 x 11 down 1

Smith squats
235 x 12 up 1
225 x 12 same

Leg press calves
455 x 20 x 4 up 30lbs

35 lb ab crunches
Up 10lbs
20 x 4

Working
On food might change it up a teeny bit.
Bread and some watermelon.

Raining alot today not sure what kidna cardio gonna get but I'll get something later.

 

[Doug 64]

202.2

Little heavy but enjoyed my calories yesterday.
Tossed in some watermelon.
Coach told me to enjoy the food so changed up a little. Last week more then likely before big calories drop.

Got some walking in yesterday little lighter then normal but just wanted to move around little.


Quad day
That little injury deload did some good.
Went all out and strength feels way up. Even with way less calories and way less androgens.
Kinda surprising.
Usually struggling before the deload with even completing the workout and almost had no issue. Cns recovered.


Adductors
44. 185 x 15
44. 180 x 13 up 1

Lying Curls
50. 150 x 16 up 2
50. 140 x 14 up 1

Leg extensions
46. 150 x 16 up 1
46. 140 x 15 same
46. 130 x 14 down 1

Someone once leg press
Went hack

Hack squats
56. 340 x 14 up 2
Accidentally left one 2.5 on so I overloaded unknowingly lol
56. 337.5 x 13 up 2.5lbs up 1 rep
56. 335 x 14 up 3 reps

Leg press
53. 580 x 12 same
53. 565 x 12 same
53. 565 x 11 down 1

Smith squats
235 x 12 up 1
225 x 12 same

Leg press calves
455 x 20 x 4 up 30lbs

35 lb ab crunches
Up 10lbs
20 x 4

Working
On food might change it up a teeny bit.
Bread and some watermelon.

Raining alot today not sure what kidna cardio gonna get but I'll get something later.

I have to laugh because working with coach is kind of being like in the military... Anytime they tell you to eat up and enjoy you can expect...BOHICA! For those of you who are unfamiliar with Military Jargon.... THAT MEANS BEND OVER HERE IT COMES AGAIN!
LOFL.
I'm sure my turn is coming soon.

 

[dcdogz]

I have to laugh because working with coach is kind of being like in the military... Anytime they tell you to eat up and enjoy you can expect...BOHICA! For those of you who are unfamiliar with Military Jargon.... THAT MEANS BEND OVER HERE IT COMES AGAIN!
LOFL.
I'm sure my turn is coming soon.

Last week of bagels and fruity dyno bites rip

 

[dcdogz]

202.8 still up a tad. figured after that leg day yesterday.

good push day

super busy today at work so not a time to do full write up

pretty much stayed on point, lost a couple of reps smith incline 2nd set.
everything else was really close or balls to the wall.
accidentally overloaded flat press 10lbs, becasue i was tired and mathd wrong.
as soon as I did it, i eeked out 11 really damn hard reps and was thinking man ill probably have to take off a little here.
then saw my notes, ohhh. no wonder lol.

nothing interesting in the foods same ole same ole.
have a new whey coming in for the cut. supposedly tastes alright and saves me a few cals in the morning.
was third party tested and seems on the up and up.

https://www.amazon.com/dp/B083V7ST3G?ref=ppx_yo2ov_dt_b_fed_asin_title&th=1

if its junk ill toss it lol.

 

[dcdogz]

202.3

great pull day. finally got super solid work on my biceps after months of just doing what I could.
shame its the last week, but thats okay I grew in alot of areas. next growth EIGHTEEN INCH BICEPS. oh and uhhh calves too lol, dont think theres much i can do there but that doesnt mean we dont try.
now that im relatively healthy probably my best start of the week in a minute.

getting ready for the last hammie day, and last push and pull before I believe we change the split a little and start really cutting.
been a great year with some ups and downs. more ups then downs and thats all we can ask for.

I got a tat appt in november but I think im gonna reschedule it so it wont interfere with the cut, and move it to january.
i dont think it would affect too much, maybe a week or two but thats alot while cutting I think so probably nix it.
january should work well I think. Its on my calf and I know what to expect now and how much of a pain in the ass it is as well.
calf tats are very painful bros keep that in mind for those of you that partake lol, youll be limping for a week. lol

rope pull overs
99 x 16
93.5 x 15
88 x 13

all latpull downs taken went t bar -> then neutral lats

t bar

142.5 x 12 same
135 x 12
125 x 12 up 1

neutral lat uplldowns
175 x 12
170 x 11
165 x 12

seated row
110 x 13 up 1
100 x 13 up 1
90 x 14 up 2

wg lat pulldown
165 x 12
165 x 11

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

single arm bicep cable curls
33 x 16
27.5 x 14
27.5 x 13

straight arm culrs
60 x 14
50 x 13
50 x 11

35lb crunches
x 20 x 4

40 min stairmaster
same foods

 

[TommyJam]

great pull day. finally got super solid work on my biceps after months of just doing what I could.

awesome news! happy to hear that bicep is finally feeling 100%

 

[tea are tea plus]

what's that food diary you're using? also why did you mention the whey was third-party tested? genuinely curious, i didnt realize i needed to be on the lookout for bad whey powder. same apply to casein?

 

[dcdogz]

what's that food diary you're using? also why did you mention the whey was third-party tested? genuinely curious, i didnt realize i needed to be on the lookout for bad whey powder. same apply to casein?

Myfitnesspal

Some companies spike their whey or have less whey then advertised

 

[dcdogz]

202.4

pretty good stuff today, but I had to do everything completely out of order.
1 girl was on smith doing a bunch of shit and 1 dude sat on leg press for 40 minutes.

had to make it work and short on time.

i was kinda out of it when I went to wh legpress I accidentally miss added the weight and put a little less weight then i meant to.
not like It mattered because that shit was heavy as hell.
I noticed the error for the 2nd set, and i thought okay youre just a bitch, its lightweight go fucking beast mode and get more reps then the first set.
nope lol. yea it was just heavy as fuck, probably because I was winded from the dbs.

abductors
175 x 15
170 x 15
same

seated curls
180 x 15 up 1
170 x 15 up 2

sldls

255 x 12
255 x 12
255 x 12
we're so back baby
was a little tough and kinda sketchy but got it done.

lying curls.
160 x 14 down 1
140 x 14 up 1


smith squats.
350 x 10 same
335 x 10 up 5 bls
335 x 10 up 5 lbs


db split squats

60 x 16
60 x 15

wh leg press

545 x 16 down 15lbs
545 x 15 down 15lbs

calf raises
200 x 20 x 4

35lb crucnhes
x 20 x 4


bjj 1 hour

same foods

 

[dcdogz]

201.2

super busy no time to update

hit everything really good tho.
mostly maintained lifts.
super sore on legs from hams yesterday. probably from the deload.

bjj 1 hour
sleep was meh today, been doing pretty well however most of the week.
should be able to go to bed a little early tonight and catch up a bit.

same foods.

 

[dcdogz]

201.8

good shit on pull

pullovers rope
99 x 14 down 2
93.5 x 14 donw 1
88. x 14 up 1

neutral lat pulldown
175 x 11
170 x 11
165 x 11
same

t bar row
142.50 x 12
135 x 12
135 x 11
same

seated row
110 x 14 up 2
100 x 13 same
90 x 13 up 1

wg lat pulldown
165 x 11
165 x 10 down 1

rear delt cables
33x 14
27.5 x 14 down 5lbs
22 x 14 down 5bls
rear delts were on fire pretty bad today


single arm cable curls
33 x 15 up 1
27.5 x 14 up 1
27.5 x 12 same

straight arm curls
60 x 13
50 x 13
50 x 11

ab machine
305 x 20 x 4

bjj 1 hour

mostly the same foods gonna swap a few carbs to make a sandwich

 

[dcdogz]

oh lordy cut started lol

macro changes

270p
45f
300c

breakfast gonna hurt me but bunched up cals on a rest day no big deal.
tomorrow is the hard day.

19ml of avo oil for dinner is kinda gross, so messing with macros a little, i can go down to 93/7 ground beef and eat my fat, versus drinking it.





gonna try this out for a week and make adjustments as needed.
i should be okay I think, last cut I relied on oats a bit for the fat, but I think this should work out better.
I think. if not luckily i have almost 500days of my fitness pal logs and i can just go back to those time periods and copy what I did prior.

 

[Meetketchup]

Should see a nice drop this week. I like to be aggressive off of a 4-week bridge between cycles. Let's go!

 

[dcdogz]

200.6

Already down and little.

Maintained all lifts surprisingly, almost feel like i got stronger somehow lol.

Not sure how that works but I'll take it. I'm sure it will stop soon but good 2nd day of cutting.

M - Friday significantly harder generally just because busier more active and up a little longer.

So far so good tho either way not suffering as much as I thought. Potatoes doing work!

 

[dcdogz]

and just like that...victim weight returns

199.2

solid push day.

cable lat raises
33 x 14
33 x 12
27.5 x 14
same

smith incline
245x 10 down 1
225 x 11 same
215 x 11 same


flat machine press
340 x 11 same
305 x 12 up 1
285 x 11 same

pec dec chest fly
190 x 14 same
180 x 14 u p1
160 x 14 same

mchine tricep pushdown
310 x 17
310 x 16
310 x 16

upright row
125 x 10 down 1
115 x 10 down 1

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

over head tricpes

88 x14
82.5 x 14
77 x 14

ab machine 305 x 20 x 4

stairmaster 4o min

 

[LiftedLivingWithLegacy]

and just like that...victim weight returns

199.2

solid push day.

cable lat raises
33 x 14
33 x 12
27.5 x 14
same

smith incline
245x 10 down 1
225 x 11 same
215 x 11 same


flat machine press
340 x 11 same
305 x 12 up 1
285 x 11 same

pec dec chest fly
190 x 14 same
180 x 14 u p1
160 x 14 same

mchine tricep pushdown
310 x 17
310 x 16
310 x 16

upright row
125 x 10 down 1
115 x 10 down 1

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

over head tricpes

88 x14
82.5 x 14
77 x 14

ab machine 305 x 20 x 4

stairmaster 4o min

and just like that...victim weight returns

199.2

solid push day.

cable lat raises
33 x 14
33 x 12
27.5 x 14
same

smith incline
245x 10 down 1
225 x 11 same
215 x 11 same


flat machine press
340 x 11 same
305 x 12 up 1
285 x 11 same

pec dec chest fly
190 x 14 same
180 x 14 u p1
160 x 14 same

mchine tricep pushdown
310 x 17
310 x 16
310 x 16

upright row
125 x 10 down 1
115 x 10 down 1

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

over head tricpes

88 x14
82.5 x 14
77 x 14

ab machine 305 x 20 x 4

stairmaster

Still good numbers ur in a cut right?

 

[dcdogz]

Still good numbers ur in a cut right?

yep started saturday, have been roughly around maintence for 3/4 weeks.
ended growth @ 210 now 199.

 

[LiftedLivingWithLegacy]

yep started saturday, have been roughly around maintence for 3/4 weeks.
ended growth @ 210 now 199.

I’m a quick responder in cuts as well! I’ve been fighting to keep the scale at 215 if i miss say 2-3 meals i will drop!