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dcDogz very normal log

185.5 kinda heavy but my bathroom habits have changed for the moment lol

slept really well, my rhythm still off a bit but still getting 6 6.5 sleep and feeling great. just getting started a little earlier.
should fix in time.

hunger yesterday was nuts in the morning, and calmed down after lunch, had to dig deep for that one.

feels more under control today.

got to the gym tho, and totally felt like I didnt want to be there, felt weak, and just like man this sucks lol.
went well either way and knocked it outta the park.

abductors

175 x15
170 x 15 same

seated curls
180 x 15
170 x 15
same

smith squats
350 x 10
325 x 12
325 x 11
same

sldls
255x 12
255 x 12
255 x 12 up 2
i think i can overload a little felt light, and my back feels really strong atm idk might not mess with dont want to stir up trouble where there isnt any


lying curls
160 x 12
140 x 12
same

wh legpress
565 x 18 up 1
545 x 16 up 2

db reverse lunges
60 x 18
60 x 16
same

ab machine
305 x 20 x 4

bjj 1 hour!


some food changes, gonna make a small cheese dip and eat some rotel with my lunch to eat with my chicken.
i could make pico by hand, but i have crap ton of these cans so figured why not, not sure why my wife buys them nobody eats them.
hopefully doesnt suck, otherwise we revert tomorrow asap lol
1762959269529.png
 
184.5

felt great today, and showed up in the gym.
got some extra reps in a few places, and added a little weight on side lat cables.
felt really strong for whatever reason.
maybe slight diet changes helping mentally more then i thought.


i slept pretty good 6.10, did wake up a little early again, almost fell back asleep but i was hungry lol.

cable side laterals
33 x 14
33 x 12 up 5lbs
27.5 x 14

smith incline
235x 12 up 1
220 x 12 up 1
210 x 11 same

flat machine press
330 x 10 down 1
300 x 10 down 1
290 x 11 same

seated fly
190 x 14 same
180 x 14 up 1
160 x 13 same

dip machine
305 x 16
305 x 15
305 x 14

upright row
115 x 12 up 1
95 x 12 uip 1

db laterals
35 x 13
32.5 x 14
27.5 x 14
same

overhead triceps
88 x 14
82.5 x 14
77 x 13
same

front delts burning so bad yikes, and side delts.

305 x 20 x 4 ab machine

bjj 1 hour
wasnt too intense, think im gonna hit another 25 -- 35 on recumbent bike this evening since i have time to just to get a little moving/sweat

slight food changes, ditched the cheese and kept fat a little low so i can spritz a little spray butter on my popcorn snack. light sprays but left enough room to make sure im under.

1763049759910.png
 
check ins completed! leaned up a bit, and macro changes
255 protein 255 carbs 45 fat everyday now, nice change for me, those 20 carbs can go so far!

Still have a bit to go but we're getting there!

im gonna have to change tomorrows foods, I made ground beef couple of days ago for the small trip and I cannot for the life of me remember if it was 96./4 or 93 7.
too big of a macro difference fat wise to run with it, so just gonna do all chicken and make some changes for fats, and let my kids eat it. luckily wasnt too much, just 2lbs.


Little bicep and back pump!

sitting at 179lbs roughly.

Screenshot_20251114_090020_Gallery.jpgClipped_image_20251114_064428.png
 
dcdogz said:
check ins completed! leaned up a bit, and macro changes
255 protein 255 carbs 45 fat everyday now, nice change for me, those 20 carbs can go so far!

Still have a bit to go but we're getting there!

im gonna have to change tomorrows foods, I made ground beef couple of days ago for the small trip and I cannot for the life of me remember if it was 96./4 or 93 7.
too big of a macro difference fat wise to run with it, so just gonna do all chicken and make some changes for fats, and let my kids eat it. luckily wasnt too much, just 2lbs.


Little bicep and back pump!

sitting at 179lbs roughly.

View attachment 214961View attachment 214962
Click to expand...
I\nGotta tell you.I'm at forty 54 fat as well and it was definitely difficult at first , but it will fall into place. You are probably better off making the decision you did just to be safe.
 
Doug 64 said:
I\nGotta tell you.I'm at forty 54 fat as well and it was definitely difficult at first , but it will fall into place. You are probably better off making the decision you did just to be safe.
Click to expand...
yea I never had issues with the low fat, i was always way under when we started at 60 i think.
now im scrimmaging every single gram available.

its not the worst, just a little frustrating when going out with the fam to try and eat with them, everything has so much damn fat.
the few times I have, i just carbbank and eat carbs, its alot easier to fill those in anywhere.

99% of the time I end up just eating my meal preps at the table, and if they give me shit i just eat in the car and go back in. they dont usually bother me tho.

i just tell them im allergic to everything lol
 
Wow. I just read what I wrote. I hope you understood I'm at 45gs only. I don't know where the 54 came from. Talk to text is a killer.
 
Doug 64 said:
Wow. I just read what I wrote. I hope you understood I'm at 45gs only. I don't know where the 54 came from. Talk to text is a killer.
Click to expand...
yea i got it, chicken breast and 96/4 ground beef is my go to. I was able to work in 93/7 as well just depends what im eating that week.
 
dcdogz said:
yea i got it, chicken breast and 96/4 ground beef is my go to. I was able to work in 93/7 as well just depends what im eating that week.
Click to expand...
I basically rely on ground turkey, chicken breast, and some pork chops... as long as I balance the other fats on pork day!
 
Doug 64 said:
I basically rely on ground turkey, chicken breast, and some pork chops... as long as I balance the other fats on pork day!
Click to expand...
yea i tried ground turkey and i fcking hated it lol.
chicken and pork was my go to for a minute but the pork would dry it out a little too much in the fridge during the week and not taste great.
i was doing fish for a good awhile but it felt like fish just went right through my gut, id be starving so quickly, plus re heating it was pretty stinky.

ended up just settling on the breast, and ground beef for ease of packing and smells and stuff. traveling with fish always seemed sketchy as well.
 
dcdogz said:
yea i tried ground turkey and i fcking hated it lol.
chicken and pork was my go to for a minute but the pork would dry it out a little too much in the fridge during the week and not taste great.
i was doing fish for a good awhile but it felt like fish just went right through my gut, id be starving so quickly, plus re heating it was pretty stinky.

ended up just settling on the breast, and ground beef for ease of packing and smells and stuff. traveling with fish always seemed sketchy as well.
Click to expand...
I generally try to get a thicker pork chop and I'll use the meat thermometer. I've been doing a lot of reading and apparently it's safe to cook your pork to a temperature of 145... The old school recommendations were 160 or 170 minimum. I do a lot of prep work, so I generally tend to cook the pork chops towards the lower temperature end. Then, when I throw them in the nuke to eat them, they come back juicy and delicious.
Just my personal preference.
 
Doug 64 said:
I generally try to get a thicker pork chop and I'll use the meat thermometer. I've been doing a lot of reading and apparently it's safe to cook your pork to a temperature of 145... The old school recommendations were 160 or 170 minimum. I do a lot of prep work, so I generally tend to cook the pork chops towards the lower temperature end. Then, when I throw them in the nuke to eat them, they come back juicy and delicious.
Just my personal preference.
Click to expand...
yea pork scares me as well, i dont feel like getting a worm, but fish is just as bad too. last thing i need to reach around on the toilet and feel something moving. :ROFLMAO:

and weird shit always happens to me. I live by the code, if something can happen, it will happen...to me.
 
dcdogz said:
the chef has spoken, ill give it a go again.
Click to expand...
the salt pulls some of the moisture out of the turkey and that soaks into the bouillon powder. then when you brown it, toss it into a preheated hot as hell skillet, it sears that beef flavor into the crust of the meat.
lots of bouillon powders are 0 calorie too.
I eat a lot of 99% lean ground turkey and use it as a beef substitute this way
 
1763136123865.png

food for tomorrow, not ideal but traveling and just 1 day, kinda messed up since the ground beef mishap threw me off a bit. making it work.
rushing home at noon today and making chicken breast since im wildly short.

however, that tortillas with pb or the fit butters on the inside, its just an absolutely heavenly treat. at least for me.
mainly keeping the fiber up, since im still having bathroom issues. works in the pinch im in.
 
Badass quad day! @ planet fitness

Not sure why it gets tons of hate its actually pretty chill environment and nice machines.
Tempted to sign up and toss a few chest / quad days in there depending on the intensifier.

No weights since since they are kinda different. Messed with stuff a bit and just went maximum tension.

The hack squat fucked me up tho. Started with 3 plates and failed @ 7 reps i was like okay..

Dropped 50lbs, failed @ 10 reps god dammit lol

Dropped to 2 plates and did 2 more sets my god quads just demolished.

So so bad!

Felt great tho. Chilling hotel and heading to tat place in a couple. Meal prepping a little with hotel microwave.

Tomorrow rest day plus cardio.

Don't think ill hit cardio today, but gonna make it up during the week. No bjj so little extra sleep plus evening time generally.
 
dcdogz said:
Badass quad day! @ planet fitness

Not sure why it gets tons of hate its actually pretty chill environment and nice machines.

The hack squat fucked me up tho. Started with 3 plates and failed @ 7 reps i was like okay..
Click to expand...
The Matrix Hack at Planet Fitness is pretty God damn humbling. lol
 
Meetketchup said:
The Matrix Hack at Planet Fitness is pretty God damn humbling. lol
Click to expand...
Yea wtf was unexpectedly brutal

Leg press not terrible just not enough room.
Depending on intensifier, or toss an extra set totally fine. Hits my quads differently then the crunch one.
 
183.9

Rest day

Couldn't do cardio so need to make up today a little.

Tat came out great!
Way less painful then last one. Like 100 times, although this morning pretty swollen. 12 hours later it's pretty painful going from laying, or sitting to standing. Takes a few minutes to let blood rush in and then I'm more or less okay.

Working on foods today got in super late last night around 3am, and finished foods from the day. Did sleep a little in the car.

I'll probably take a nap in a bit again.
Here's a pic, not everyone's cup of tea but I love it.

Here's a temp link of it for tbe homeboys.

 
dcdogz said:
The hack squat fucked me up tho. Started with 3 plates and failed @ 7 reps i was like okay..
Click to expand...
I switch from an arsenal hack, where I was getting 6 plates for 14 to a hammer strength hack where 3 plates feels like I’m trying to move a fucking mountain. Crazy how different hacks are brand to brand
 
186
heavy as hell! makes sense tho my calf looks like a watermelon atm.
took some ibuprofen to reduce swelling.

man I had to take a piss at midnight and it took 20 minutes to get to the bathroom lol.
i still feeel back asleep. was getting up at 4am, but decided to give myself extra time due to pain.
took 50 minutes to get ready to go the gym. biggest issue is going from prone to standing, the blood rushing to the area causes immense pain and it takes awhile to adjust.

after i start walking around im fine, its just getting started, takes a good amount of effort and tears lol.


all good tho, had a good push day, and maintained or got some extra reps.
got my 40 incline walking, but did have to kinda take it easy, getting another 20 tonight. tomorrow I should be significantly better, and should be able to pick up the pace alot.

dont forsee any issues with ham day, maybe on lying curls/seated a little. I cant remember which bothered me last time but i do recall subbing one for kneeling leg curls which is the same thing for the most part.

well see tho not worried at all im passed the worst already, it really sucks tho! I might move the January26 one to november26 way after our show! its so annoying dealing with this idk why i do this shit. im an idiot for real.

mainly hydrating today for the skin.

no numbers today since im super busy since im moving slow as shit and im so behind! lol

food today

1763395938824.png
 
185.4
swelling down a bit but my foot/ankle/calf mega swelled up. big piece to be expected.

still feel like im leaning up however, lotta inflammation no doubt.

slept really damn good however, woke up once to piss, and despite pain was able to get in and out in a few minutes versus last night @ 20.
fell back asleep pretty solid.

had a great pull sesh as well. back felt like I pulled a little, but might be just from how I was sitting while getting tat on my right hip. uncomfortable for a few hours.
either way didnt get in the way.

got 15 minutes on stairs and it was little too spicy so finished up on incline walking with a decent pace. Should be able to catch up cardio this evening, if not tomorrow for sure.

rope pullovers
93.5 x 16 up 2
88 x 13 down 1
82.5 x 14

might drop weight a little here, cant quite get the rope all the way down cutting short a little.

neutral lat pulldowns
170 x 12
165 x 11
158 x 12
same

t bar row

145 x 13 up 1
135 x 12
135 x 11
same


seated row

105 x 13 down 5lbs
100 x 13 up 1
90 x 13 up 1
dropped 5 on the top set felt much much better

wg lat pulldowns

165 x 12
165 x 11

same

rear delt cables

33 x 12
27.5 x 14 down 5
22 x 13 down 5
had to drop here since i do them standing single arm couldnt quite brace myself

bicep single arm cable curls
33 x 14
33 x 12
27.5 x 15
same

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

35lb plate crunches

15 min stairs
28 min incline walking


food for today

1763479198058.png
 

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