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dcDogz very normal log

184.3

scale moving in the right direction again
pretty damn solid ass ham day as well. slept like a log finally way less pain to deal with.
got almost 7 last night. getting my quad day early, and having rest sunday did wonders for my legs as well on ham day.
felt super recovered, so was able to get after it on all my lifts mostly. only one that was impossible was abductors, tossed in adductors instead to get a little work.

despite me being up a little for the week in weight, my lower back leaned up.
looks like my stomach will be the absolute LAST to go.

adductors
175 x 16
170 x 14

kneeling leg curls sub seated
50 x 15
50 x 14
50 x 13

smith squats
350 x 12 up 2 reps
325 x 12 same
325 x 11 same

sldls
255 x 13 up 1
255 x 12 same
255 x 12 same

lying curls
160 x 14 up 2
140 x 14 down 1

wh leg press
565 x 19 up 2
545 x 16 up 1

db reverse lunges
60 x 18 same
60 x17 up1

leg press calves
5 plates x 30
5 plates x 20 x 20 x20

35 lb crunches

cardio later today
already caught up on cardio as well so just 40 today if the pace is good enough. ill see how i feel should be good tho I had a crazy sweat going on last night
with just the 25.

food today!

1763562426827.png
 
I made protein fluff.

What the fuck is this magic??

100ml almond milk, ice, 150 grams frozen strawberries, Splenda, half scoop whey.

I kept blending it and it filled up the whole damn pitcher.

115 calories, I can't finish it.

This is like 1/3 the pitcher lol

Screenshot_20251119_204221_Gallery.jpg
 
184.8

really good push day, wasnt feeling it at all today. a little demotivated a little tired etc.
went really well regardless.

db lat cable raises
33x 14
33 x 12
27.5 x 14
hit it all the same and a little better activation wise, shoulders super toasted

incline smith
235 x 13 up 1
220 x 12 same
210 x 12 up 1
felt really strong here, but chest was toast

flat machine press
330 x 11
300 x 11
290 x 11
barely made this the same, was a real real struggle

pec dec chest fly
190 x 15 up 1
180 x 14 same
160 x 14 up 1

dip machine
305 x 16
305 x 15
305 x 14
same but was a little hard

upright rows
115 x 11 down 1
105 x x 12 same

db lat raises
35 x 14
32.5 x 14
27.5 x 13
yikes!!!! shoulders were so fired

over head triceps

88 x 14
82.5 x 14
77 x 14 up 1

decline leg raises
x 20
x18
x 18
x 17

stairmater 40

foods today, doing that protein fluff. had it for breakfast and fixed it so I didnt make too much like I did last night
real volumizing tasty hack. came out to 5 cups worth of just idk what it is thats its doing in the blender but it volumizes big time.
had to get rid of the pico de gallo cuz my wife says I stunk really bad of onion lol. dang i really liked it lol.

1763650119771.png
 
proteindeficientvegan.com

High Protein Bagels

These high protein bagels take a bit of time, but they are so much tastier (and cheaper) than any you’ll find at the store!
proteindeficientvegan.com proteindeficientvegan.com

kinda interesting, sub oatflour and that vegan shit for whey and almond milk instead of estrogen milk.
 
dcdogz said:
proteindeficientvegan.com

High Protein Bagels

These high protein bagels take a bit of time, but they are so much tastier (and cheaper) than any you’ll find at the store!
proteindeficientvegan.com proteindeficientvegan.com

kinda interesting, sub oatflour and that vegan shit for whey and almond milk instead of estrogen milk.
Click to expand...
It's great experimenting and making all sorts of cool food combos but the leaner we get we need to keep those bro foods as the majority. You know this, but always a good reminder as it's easy to get a little too creative. I've been guilty in the past. lol
 
Meetketchup said:
It's great experimenting and making all sorts of cool food combos but the leaner we get we need to keep those bro foods as the majority. You know this, but always a good reminder as it's easy to get a little too creative. I've been guilty in the past. lol
Click to expand...
gotcha! ill save this for something lol just dying over here haha

more often then not most of these are trash anyway.

only ones that have ever stayed in my rotation is your pancake, the pumpkin bread one, and this fluff thing will probably stay since its so low calorie.
 
184.8 good pull sesh
def lost some strength finally here, but effectiveness went through the roof as well.

my back felt badly beaten when done.

rope pullovers

87x 15 down 5 bls
87 x 13
82.5 x 13

neutral grip lat pulldown
170 x 13 up 1
165 x 12
158 x 11

tbar row
145 x 12 same
135 x 12 same
125 x 11

seated row

100 x 11 down 10lbs
95 x 11
90 x 13
my back was really freaking toast when I got here i had to drop, 110 was NOT happening i did 3 reps and was like theres no way lol

wg lat pulldown
165 x 12
165 x 11
same

rear delt cables

33 x 12
27.5 x 14
22 x 14
same

singe arm bicep curls
33 x 15
33 x 12
27.5 x 14
same

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

decline leg raises
22
20
18
16

40 min stairmaster

bicep a little spicy after today, hit it pretty damn hard.
absolutely STARVING TODAY lol. just eat breakfast and stomach grumblin lol
probably has to do with healing process etc I imagine. foot / ankle so mega swollen still, but it feels pretty good.
foods today went a little more bro.

1763736165779.png
1763736190287.png
 
dcdogz said:
absolutely STARVING TODAY lol. just eat breakfast and stomach grumblin lol
probably has to do with healing process etc I imagine. foot / ankle so mega swollen still, but it feels pretty good.
foods today went a little more bro.
Click to expand...
Will most likely start incorporating carb cycling to help with the hunger.
 
Dang it messed up this week.
Mis read macros and basically overate all week.

Was supposed to be 215 carbs and mis read as 255.

Not end of the world since total calorie intake basically matched last week but still super annoyed with myself for that, basically bought myself another week of torture


Anyways new CORRECT macros this week
Rest 150 carbs
Training 215 carbs

Did quad day today at planet fitness went pretty good.

Getting cardio at hotel and probably tomorrow am fasted.


So eating 215 today, tomorrow rest day @ 150.

No complaints about being hungry this week since my fat dumbass overate this passed week.

Traveling all day tomorrow see you guys Monday.

Hopefully ill be skinnier.
 
dcdogz said:
Dang it messed up this week.
Mis read macros and basically overate all week.

Was supposed to be 215 carbs and mis read as 255.

Not end of the world since total calorie intake basically matched last week but still super annoyed with myself for that, basically bought myself another week of torture


Anyways new CORRECT macros this week
Rest 150 carbs
Training 215 carbs

Did quad day today at planet fitness went pretty good.

Getting cardio at hotel and probably tomorrow am fasted.


So eating 215 today, tomorrow rest day @ 150.

No complaints about being hungry this week since my fat dumbass overate this passed week.

Traveling all day tomorrow see you guys Monday.

Hopefully ill be skinnier.
Click to expand...
Strong work bro... shit happens. Those macros are scaring me bro! I'm getting hungry on my 300Gs of carbs low days! The fuck did I get myself into...😬😵‍💫
 
Doug 64 said:
Strong work bro... shit happens. Those macros are scaring me bro! I'm getting hungry on my 300Gs of carbs low days! The fuck did I get myself into...😬😵‍💫
Click to expand...
I know and i log everything cant even hide my stupidity.

Usually pretty careful not sure how I fucked it up but here we are.

Yea it was still pretty rough this week i imagine will be hard this week, Thanksgiving to boot lol.

Oh well this what I get lol
 
dcdogz said:
I know and i log everything cant even hide my stupidity.

Usually pretty careful not sure how I fucked it up but here we are.

Yea it was still pretty rough this week i imagine will be hard this week, Thanksgiving to boot lol.

Oh well this what I get lol
Click to expand...
Crap... I completely forgot Turkey Day is coming.... I'm working anyway... I won't be gobbling down any gobbler on Thursday either.
 
Driving on leg day is not fun lol.
Fucked my legs up pretty good cramping the whole way lol

Still have another 3 hours to go
 
Got home! Fun tourney Madison brackets.
Daughter 1st and 2nd boys son 3rd up a weight class did badass tho.

Got bike at the hotel yesterday and on the bike here at home right now.

Rest day calories have me feeling something for sure 🫠

Made it tho luckily was so busy coaching etc didn't have too much time to think about food other then when I felt like my blood sugar was low lol.

Tomorrow push day, my hamstrings super fucked up from planet fitness lol

Wednesday def hitting hams there.

Tempted to do push there but maybe not, they have a new gym opening here and got a black Friday black pass so I can go anywhere.

1 $ dollar enrollment plus discounted rate at 18 a month.

Excited for growth phase hams and quads there think im gonna get nastier with legs there.

Planet fitness might be funny to yall but that shit is luxury to me lol based on the shit I was using at crunch.

Pull day won't work so that'll stay at crunch for sure.
 
182.2

wow i followed the right macros and made progress can you believe it??? new low.

push with drop sets on shoulders.
oh man i was busted up lol

cable lat raises
33 x 14
27.5 x 15
27.5 x 12
drop set 12.5 lbs

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

flat press
325 x 11 down 5 lbs
300 x 11
290 x 10


pec deck fly
190 x 14
180 x 13
160 x 13 down 1

dip machine crunch
305 x 17 up 1
305 x 15 same
305 x 13 same

upright rows
115 x 11
105 x 11
55 x 15 drop set

db lat riases
35 x 11 down 3
32.5 x 11 down 3
30 x 10 down 2
drop set
12.5 x 14

yikes shoulders lol

overhead triceps
88 x 16 up 2
82.5 x 13 same
77 x 13 same

decline leg rasies
20
19
17
17

40 min bike

1763996598122.png
1763996613889.png


all gyms nearme closed thankgiving, luckily i have everything at home to do a good pull day.
just for tricpes ill have to get some alternative movements.
i aint doing thanksgiving with 175 carbs lol.

plan is same pre and post, then calorie bank to noon. no breakfast, besides green leaf lettuce.
same dinner.
mostly just want some mashed potatoes and some heinz gravy, turkey should be easy to fit in.
 
182.2
really good weight, yesterday subbed some carbs for just watermelon and hydrated so ridiculously much (diet cokes) because man i was starving lol

we are running more watermelon today lol

worst pull day ever, totally fatigued tired, exhuasted, demotivated.
still hit everything decently but was def missing intensity. lots of rest inbetween sets.
i really wanted to do stairs and that thought just ate at my brain the whole time. just kept thinking im gonna skip stairs and do something easier.
was doing abs and was like nope 100% not doing stairs im tired i cant.

i did them lol. ended up getting 41.5 minutes on it accidentally since i was messing with my phone, but was the longest 41 minutes of my life to finish lol.

these cals getting to me a little finally BUT I definitely have leaned up a little . stomach a bit, and I got some lat vascularility ive never had before. super sweet!

apparently my crunch will be open thanksgiving so no issues with push thursday.

kinda excited how to see how much more I drop, based on the average so far im down 2.5 from last check in lol amazing what following the right plan will do for you and not being an idiot.


1764081174680.png
1764081184946.png
 
181.1 whoa!
Confirmed by the befour 176.6 🤯

Good ham day, just couldn't really smith squats at all. Had some kinda impingement / irritation on my ball and socket joint from my right hip.

Cant think of anything that irritated it other then working out at planet fitness Saturday but don't really recall anything that hit the area specifically.

Not gonna worry about jt too much it wasn't terrible or even feel like an injury I just couldn't squat through it felt like something bad would happen if I pushed through.

Did what I could.

Gonna save planet fitness until more androgens/food or unless truly have to, don't need random injuries while learning body mechanics on new machines with low calories.

Beyond that all good hit numbers decently little over little under here and there nothing fancy.

Made Changes to foods, dropped carbs pre workout and moving them later in the day where I need them.

It's not many but I can do alot with 15 carbs lol.

That's 300 grams of lettuce!

Gonna fix the protein on lunch 2.
Cardio later today. Recumbent bike 40
Tomorrow stairs 🫠

Screenshot_20251126_055636_Firefox.jpg
 
Last edited:
Thanks giving day meal plan

Quick cals is turkey breast which I'm still trying to find the right damn macros.

Everything on my fitness pal is wrong, so kinda went by usda macro guide.

Need to work in some heinz gravy about 4 - 6 carbs as well.
Screenshot_20251126_064607_Firefox.jpg
 
Coach emailed nice strat for Thanksgiving I was more or less planning something similar.

Not super concerned I should be fine.
Taking my own food diet drinks etc.

If i feel super weak ill make 100 gram salad with hot sauce mustard, but don't think ill need to do anything crazy to control myself.

Nothing new for me I have to say no on the daily to better stuff then Thanksgiving stuff.
 
dcdogz said:
182.2
really good weight, yesterday subbed some carbs for just watermelon and hydrated so ridiculously much (diet cokes) because man i was starving lol

we are running more watermelon today lol

worst pull day ever, totally fatigued tired, exhuasted, demotivated.
still hit everything decently but was def missing intensity. lots of rest inbetween sets.
i really wanted to do stairs and that thought just ate at my brain the whole time. just kept thinking im gonna skip stairs and do something easier.
was doing abs and was like nope 100% not doing stairs im tired i cant.

i did them lol. ended up getting 41.5 minutes on it accidentally since i was messing with my phone, but was the longest 41 minutes of my life to finish lol.

these cals getting to me a little finally BUT I definitely have leaned up a little . stomach a bit, and I got some lat vascularility ive never had before. super sweet!

apparently my crunch will be open thanksgiving so no issues with push thursday.

kinda excited how to see how much more I drop, based on the average so far im down 2.5 from last check in lol amazing what following the right plan will do for you and not being an idiot.


View attachment 217834
View attachment 217835
Click to expand...
Kudos for hanging tough bro... I feel you all around on the demotivation some days. Thanks for the inspiration... I can't let you young pups make me look bad! 😵‍💫
 
1764168254132.png
1764168265185.png

corrected for tomorrow found right macros on turkey, gonna split it into lunch1 and 2.
dinner the same just using the cashew butter to meet fat macros then i build everything around that, after i hit protein goals. little min/maxing.
since no oats for tomorrow ended up being a bigger then normal serving.
im probably gonna swap the pie filling for watermelon as well, just depending.
there are no fresh watermelons in my area, so i had to buy precut which was super expensive, and since ive never had watermelon in my diet, i have no idea how much i actually need lol.
might need to eat it before it goes bad, but i didnt want to risk running out. sooo i now have 40 dollars worth of precut watermelon lol.

edit: alright changed it on my end.
instead of 495 grams of pie filling i end up with 600g of watermelon . extra 4 protein so took it off turkeybreast to not mess with fats.
 

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