dcDogz very normal log

[dcdogz]

End of bulk vs end of cut

Blows my mind! Can't believe it!

 

[eazy_]

End of bulk vs end of cut

Blows my mind! Can't believe it!

View attachment 226955

a picture is worth a thousand words.

this is phenomenal.

 

[WED]

Maybe it's the waist, but you look a lot wider

 

[Meetketchup]

The best part is the whole cut was done on TRT doses and no fat burners or peptides. All that is for contest prep. So now he is all cleaned out to push for a good 16 weeks to put on a little more size. It’s not about the drugs. It’s about this man’s sick work ethic and attention to detail.

 

[Jag_muscle]

End of bulk vs end of cut

Blows my mind! Can't believe it!

View attachment 226955

So sick bro! What a change!

 

[dcdogz]

178.1

First upper completed!
Damn this was awesome.
As i get stronger and get more food in holy.
A little strange getting back and chest but it feels really nice. hard as shit too.

Played it a teeny bit safe with weights just to focus on mind muscle and really make sure I'm not ego lifting. Slow and controlled everything. Focused on keeping tension, and didnt release or over stretched anywhere where I felt like tension was being lost and I was taking a break sorta.

Around t bar row i was like wtf why this shit feel so heavy and why do i feel kinda fatigued?
Oh yea i did this Friday lol . I killed pull Friday so no wonder was a little down on seated and t bar row.

Single arm cable lat pulldowns are disgusting never really done them before.
Felt disgusting tension that's only gonna get better.


Cable lateral raises
1. 33 x 10
1. 27.5 x 11
1. 27.5 x 12
1. 27.5 x 12

Single arm lat pulldown
1. 55 x 15 go up
1. 66 x 12
1. 66 x 11


T bar row
1. 145 x 10
1. 135 x 11
1. 135 x 10

Seated machine chest supported row
Went back to double handed instead of single. Single too easy to ego lifting, feel way more tension with double handed. Right in the middle of my lats.

1. 185 x 11
1. 175 x 12
1. 175 x 11



Incline Chest press
1. 185 x 13
1. 185 x 12
1. 175 x 10


Pec deck
1. 190 x 13
1. 190 x 10
1. 180 x 10 drop to 170 next was a little too much


Oh machine press
1. 225 x 12
1. 225 x 11 + partials

Hadn't done these in forever. Started a little light to get form right on it. Don't need a shoulder strain out the gate.

Machine Preacher Curls
1. 70 x 10
1. 60 x 10
1. 50 x 10

This machine goes to like 200+ lol felt like such a bitch with low weight.
Lots of room for improvement on this one.


Machine dips
1. 325 x 12
1. 325 x 11
1. 305 x 14


Rope crunches
55 x 17
49.5 x 20
44 x 20
44 x 18
As I was walking to get a mat to knee on it felt my back so pumped and swollen. felt great! watering the seeds!


The neat thing about today i can do my cardio later. Possibly why my legs did so well maybe, would destroy them and then rest up and get my cardio in end of the day, or not at all and make it up during the week. Won't be needing to do that with upper, especilly as food increases recovery gonna be way easier on and upper vs legs. Non issue.


Now we wait for the cherry on top, ANDROGENS, few weeks and we start our blast as food comes up.

This shit is gonna work i can tell. it has to.
Football lats incoming let's go!

 

[dcdogz]

Maybe it's the waist, but you look a lot wider

We have to go wider.
We are at 1080p, need to get to imax asap.

 

[Jag_muscle]

178.1

First upper completed!
Damn this was awesome.
As i get stronger and get more food in holy.
A little strange getting back and chest but it feels really nice. hard as shit too.

Played it a teeny bit safe with weights just to focus on mind muscle and really make sure I'm not ego lifting. Slow and controlled everything. Focused on keeping tension, and didnt release or over stretched anywhere where I felt like tension was being lost and I was taking a break sorta.

Around t bar row i was like wtf why this shit feel so heavy and why do i feel kinda fatigued?
Oh yea i did this Friday lol . I killed pull Friday so no wonder was a little down on seated and t bar row.

Single arm cable lat pulldowns are disgusting never really done them before.
Felt disgusting tension that's only gonna get better.


Cable lateral raises
1. 33 x 10
1. 27.5 x 11
1. 27.5 x 12
1. 27.5 x 12

Single arm lat pulldown
1. 55 x 15 go up
1. 66 x 12
1. 66 x 11


T bar row
1. 145 x 10
1. 135 x 11
1. 135 x 10

Seated machine chest supported row
Went back to double handed instead of single. Single too easy to ego lifting, feel way more tension with double handed. Right in the middle of my lats.

1. 185 x 11
1. 175 x 12
1. 175 x 11



Incline Chest press
1. 185 x 13
1. 185 x 12
1. 175 x 10


Pec deck
1. 190 x 13
1. 190 x 10
1. 180 x 10 drop to 170 next was a little too much


Oh machine press
1. 225 x 12
1. 225 x 11 + partials

Hadn't done these in forever. Started a little light to get form right on it. Don't need a shoulder strain out the gate.

Machine Preacher Curls
1. 70 x 10
1. 60 x 10
1. 50 x 10

This machine goes to like 200+ lol felt like such a bitch with low weight.
Lots of room for improvement on this one.


Machine dips
1. 325 x 12
1. 325 x 11
1. 305 x 14


Rope crunches
55 x 17
49.5 x 20
44 x 20
44 x 18
As I was walking to get a mat to knee on it felt my back so pumped and swollen. felt great! watering the seeds!


The neat thing about today i can do my cardio later. Possibly why my legs did so well maybe, would destroy them and then rest up and get my cardio in end of the day, or not at all and make it up during the week. Won't be needing to do that with upper, especilly as food increases recovery gonna be way easier on and upper vs legs. Non issue.


Now we wait for the cherry on top, ANDROGENS, few weeks and we start our blast as food comes up.

This shit is gonna work i can tell. it has to.
Football lats incoming let's go!

Let’s go bro! Nice workout . Definitely following along brother

 

[Meetketchup]

We have to go wider.
We are at 1080p, need to get to imax asap.

The biggest weakness at this point are your delts. That’s why they’re being hit 4x/week. Bringing up your back was growth phase mission one. The delt work will complete the Quads and Lats for that X-Frame look. We’re still hammering back 3x/week as well.

 

[GasmanX]

so after 18 months of the same split, we are finally changing it up!

gonna be wierd for me for sure! im a creature of habit, but im excited to give something new a go as well.

we are going 5 day on 2 day off! upper lower push pull legs. I have never done a split like this before so pretty excited to see how I respond to the volume and extra rest days.
i think its gonna work out nicely!

good things coming.

I run this split and I think it allows you the flexibility with frequency to bring a lagging body part. For me it just makes sense. Hope you like it

 

[dcdogz]

I run this split and I think it allows you the flexibility with frequency to bring a lagging body part. For me it just makes sense. Hope you like it

So good so far! Have a couple of brutal days lined up for sure. Extra rest day gonna be so wierd. Kinda like what do I do with my hands??? ️ haha.


However in my mind yesterday I was done. I need to be careful I want to fckin eat everything in a 1 mile radius. Carbs not high enough to relax. Gotta stay locked in.

 

[dcdogz]

176.2

Lower done!

Kinda wierd hitting legs on Monday @ planet fitness.

Little packed actually, nobody using leg equipment tho lol.

Took my yoga pads too for hack finally remembered.

Also a little strange for me to start lower with delts and finish with delts. Makes sense as to why just kinda different.

Went to bed and little late, got okay sleep. Not amazing not bad seems to be improving i think.

But i forgot to drink my pre workout. Luckily had my espresso, was tempted to drive home but figured eh I'll manage, little low stim of a workout could use the break anyway for my nervous system anyway.

As food comes up I won't need high stims, and can manage with just food and a pump type of preworkout, mainly for the beta-alanine and no2. I like those the most. Might incorporate some beets in my diet or beets root powder. I'm allergic to raw beets but I don't think im affected by the powder or pickled. I'll start low lol.


Cable lateral raises
1. 30 x 13
1. 25 x 13
1. 25 x 12
1. 20 x 12

Adductors
3. 230 x 15 partials
3. 230 x 13

Lying Leg curls
1. 105 x 13
1. 105 x 13 barely
I've seen a lot of lying curls videos and so many say to squeeze at the top or hold, but maybe it's my anatomy or equipment when I get to the top of the curl I feel complete loss of tension. I tend to stop a little before to maintain tension feels better I think.

Leg extensions
1. 190 x 12
1. 190 x 11
1. 185 x 12


Leg press
4. 658 x 15
4. 658 x 12
4. 638 x 13

Hack squat with yoga pads
4. 235 x 12
4. 225 x 12
Yikes yoga pads added some good depth
Also was able to use normal stance. Heavy as fuck lol

Planet fitness calves

250 x 25
250 x 23
250 x 22
250 x 20

Pec deck rear delts
1. 110x 13
1. 110x 12
1. 105 x 12
1. 100 x 12
The planet fitness pec deck is really good for this damn. Felt great. The crunch pec deck doesn't feel anywhere close. reason why I always did cables at crunch. this should be good!!

Ab machine
160 x 20
160 x 18
150 x 20
150 x 18

Man yesterday even with bunching up calories I had a ton of fckin trouble making it through the day. Fatigue still hitting and came on earlier. Was a little surprised. Was at wrestling and had to sit down and almost just fell asleep was so fatigued while coaching lol.
Got home ate a little bit and did my cardio.
Cardio later today as well. I'm gonna have split cardio wayyy more often now. At least 3 days a week. Feel like that's gonna be money for me as well.

CEREAL RETURNS POST WORKOUT

YEA BUDDY

Oh my sweet dyno bites how i have missed thee! 4 months was too long without you

Forgot the 5g honey I'll put it on my rice cake lunch2 later. I'll probably need the sugar then anyway !

Rest day tomorrow and 35 cardio.

 

[GasmanX]

176.2

Lower done!

Kinda wierd hitting legs on Monday @ planet fitness.

Little packed actually, nobody using leg equipment tho lol.

Took my yoga pads too for hack finally remembered.

Also a little strange for me to start lower with delts and finish with delts. Makes sense as to why just kinda different.

Went to bed and little late, got okay sleep. Not amazing not bad seems to be improving i think.

But i forgot to drink my pre workout. Luckily had my espresso, was tempted to drive home but figured eh I'll manage, little low stim of a workout could use the break anyway for my nervous system anyway.

As food comes up I won't need high stims, and can manage with just food and a pump type of preworkout, mainly for the beta-alanine and no2. I like those the most. Might incorporate some beets in my diet or beets root powder. I'm allergic to raw beets but I don't think im affected by the powder or pickled. I'll start low lol.


Cable lateral raises
1. 30 x 13
1. 25 x 13
1. 25 x 12
1. 20 x 12

Adductors
3. 230 x 15 partials
3. 230 x 13

Lying Leg curls
1. 105 x 13
1. 105 x 13 barely
I've seen a lot of lying curls videos and so many say to squeeze at the top or hold, but maybe it's my anatomy or equipment when I get to the top of the curl I feel complete loss of tension. I tend to stop a little before to maintain tension feels better I think.

Leg extensions
1. 190 x 12
1. 190 x 11
1. 185 x 12


Leg press
4. 658 x 15
4. 658 x 12
4. 638 x 13

Hack squat with yoga pads
4. 235 x 12
4. 225 x 12
Yikes yoga pads added some good depth
Also was able to use normal stance. Heavy as fuck lol

Planet fitness calves

250 x 25
250 x 23
250 x 22
250 x 20

Pec deck rear delts
1. 110x 13
1. 110x 12
1. 105 x 12
1. 100 x 12
The planet fitness pec deck is really good for this damn. Felt great. The crunch pec deck doesn't feel anywhere close. reason why I always did cables at crunch. this should be good!!

Ab machine
160 x 20
160 x 18
150 x 20
150 x 18

Man yesterday even with bunching up calories I had a ton of fckin trouble making it through the day. Fatigue still hitting and came on earlier. Was a little surprised. Was at wrestling and had to sit down and almost just fell asleep was so fatigued while coaching lol.
Got home ate a little bit and did my cardio.
Cardio later today as well. I'm gonna have split cardio wayyy more often now. At least 3 days a week. Feel like that's gonna be money for me as well.

CEREAL RETURNS POST WORKOUT

YEA BUDDY

Oh my sweet dyno bites how i have missed thee! 4 months was too long without you

Forgot the 5g honey I'll put it on my rice cake lunch2 later. I'll probably need the sugar then anyway !

Rest day tomorrow and 35 cardio.

View attachment 227371


View attachment 227374

I was lifting at a PF while on vacation a couple weeks ago and I have to agree. Some of their equipment was much better than I expected. Their smith machines were better than the ones that I use regularly. Try the adductor….another really solid piece

The cereal looks great! Can’t remember the last time I had a bowl and I’m eating 4K per day

 

[dcdogz]

I was lifting at a PF while on vacation a couple weeks ago and I have to agree. Some of their equipment was much better than I expected. Their smith machines were better than the ones that I use regularly. Try the adductor….another really solid piece

The cereal looks great! Can’t remember the last time I had a bowl and I’m eating 4K per day

oh yea the smith and their hack are really good! they have some solid equipment despite what people think. The adductor is nasty, its the one that actually injured it me. lol
i got a little too over zelous on the stretch.

Rice cake cereal goes hard too!

 

[dcdogz]

I put Ceylon on every meal. Savory, sweet, doesn’t matter. It’s delicious!

bruh, i just picked this up! wtf, i had no idea. I eat so much damn cinnamon, ceylon is way better!

 

[FearsomeCOR]

bruh, i just picked this up! wtf, i had no idea. I eat so much damn cinnamon, ceylon is way better!

Love the stuff!

 

[GasmanX]

oh yea the smith and their hack are really good! they have some solid equipment despite what people think. The adductor is nasty, its the one that actually injured it me. lol
i got a little too over zelous on the stretch.

Rice cake cereal goes hard too!

View attachment 227394

So you just crumble up rice cakes and add milk?

 

[dcdogz]

So you just crumble up rice cakes and add milk?

yep with carbs fairly low atm. some splenday, CEYLON cinnamon, 50 grams apple pie/cherry filling no added sugar, and top with 5g reddiwhip. my little preworkout atm.

 

[FearsomeCOR]

yep with carbs fairly low atm. some splenday, CEYLON cinnamon, 50 grams apple pie/cherry filling no added sugar, and top with 5g reddiwhip. my little preworkout atm.

yep with carbs fairly low atm. some splenday, CEYLON cinnamon, 50 grams apple pie/cherry filling no added sugar, and top with 5g reddiwhip. my little preworkout atm.

Here man

https://a.co/d/9OeY3rN or https://a.co/d/cufwpE4

Same thing as rice cakes, just plain puffed rice

 

[dcdogz]

Here man

https://a.co/d/9OeY3rN or https://a.co/d/cufwpE4

Same thing as rice cakes, just plain puffed rice

oh yea its like rice crispies. usually as cals come up I swtich between rice chex and rice crispies, and ditch the cakes.

its just a little easier to portion out the cakes macro wise.

 

[dcdogz]

rest day tomorrow.
thinking fasted cardio am.

apparently ezekiel has a cinnamon raisin bread. macros not bad! adding it in! they also have a raisin cereal!

meal plan for tomorrow!
the preworkout is portioned for the day, im not actually gonna eat that pre workout. gonna top the rice cakes,and bread.

 

[FearsomeCOR]

oh yea its like rice crispies. usually as cals come up I swtich between rice chex and rice crispies, and ditch the cakes.

its just a little easier to portion out the cakes macro wise.

These have nothing added, same as rice cakes just pre crushed for ya bro

 

[dcdogz]

176.8
Cardio done!

Trending about .5lb up.
Although I've been mega mega mega and I mean mega drinking fluids. Especially at night hunger unreal.

Feel like diet drinks getting outta control.
Switched to tea. Hibiscus tea, black teas, white teas whatever.
Might as well get a little antioxidants and extra stuff if I'm gonna be drinking fluids like that.

Tried dayvigo last night, I think it worked.

I laid down in bed last night was exhausted and fell asleep like 1 hour.

Then woke up and was like I need to shower, and do all my pre bed stuff hgh etc.
Willed myself to do it.

Was concerned it would disturb me, but I have a rest day and I'm home with kids, plus a trip this weekend so if there was any night I was gonna give it a go this was probably the best one. In case I have a reaction or messes up my sleep or whatever. Got another 6.5.

So total sleep last night, little broken up, 7.5 hours. Literally new record for me. I was a little groggy and slow to wake but not bad.
I'll take that any day over feeling like shit with no sleep more or less constantly.

Curious if without that nap I still hit the 7 hour range all in one go. Hopefully we have a winner.

I hit my workouts, and my macros daily always on point as best as possible, but sleep been a big problem. So hopefully solution found.

I did okay with averages between 5 - 6.25 weekly, hoping if i can raise the average to 7 - 7.5 we see even more improvements.

I'll keep trying it this week and if it seems like a winner I'll have to update coach about it but pretty dang pleased I feel great lol.

 

[dcdogz]

Watched this while doing cardio.
Not new information for most of us but rare mike video win i think.

Had a little new interesting tid bits for me I may incorporate as cals come up.

Specifically pre, intra, and post workout.

Obviously total day macros matter more at the end of the day, which he mentions, but if I can squeeze even an extra 1% why not. I'm already at the gym, already eating a pre, intra and post might as well maximize it if I'm able to do so.

View: https://youtu.be/K2XYEw8ytqQ?si=LvdKpauicR2RFXpP

 

[Nood]

I’ll have to check out the Ezekiel cinnamon raisin bread! Like the macros and love cinnamon raisin bread.

 

[Meetketchup]

Watched this while doing cardio.
Not new information for most of us but rare mike video win i think.

Good vid.

However, you are already doing what's in the video aside from intra carbs which Mike just happens to throw in that is the only thing in the video NOT backed by science. lol Nothing wrong with it but in a caloric surplus of a 1-1.5 lifting session it's largely insignificant if not using insulin. You are not exhausting your glycogen stores in that workout. Longer workouts a different story and especially in a caloric deficit would make more sense.

Don't overthink things.

 

[Bigjape34]

Gotta tell ya man I give you huge props for how creative you get with your food I don’t have the capability and eating like a robot works for me but I could honestly never be as creative or research as much to do the dishes and stuff you do.
Keep grinding brotha !!

 

[dcdogz]

I’ll have to check out the Ezekiel cinnamon raisin bread! Like the macros and love cinnamon raisin bread.

Yea its pretty decent needs a little Splenda/stevia heh.
and it has to be frozen since its actual real bread, no biggie for me.
If you've had ezekiel stuff you probably know the drill.

 

[dcdogz]

Gotta tell ya man I give you huge props for how creative you get with your food I don’t have the capability and eating like a robot works for me but I could honestly never be as creative or research as much to do the dishes and stuff you do.
Keep grinding brotha !!

i have to be a little creative for my kids so it trickles down a little, mfers eat pretty good i think.
im no chef its just simple shit i can recreate everyday and not have to worry to much besides fridge space, and then obviously cost effective.

im gonna try and make more time for real jasmine rice, due to my schedule i had to use alot of minute rice but hopefully i can work it in a little.

ill probably keep the instant mash potatoes i fckin love those. lol

and ive also noticed that my digestion cant handle more then 60 grams of oats anymore. might be for the best in the long run.

edit:

i actually kinda ran out of fridge space so i have my dometic in the kitchen with the lettuce and cucumbers lol

 

[Bigjape34]

i have to be a little creative for my kids so it trickles down a little, mfers eat pretty good i think.
im no chef its just simple shit i can recreate everyday and not have to worry to much besides fridge space, and then obviously cost effective.

im gonna try and make more time for real jasmine rice, due to my schedule i had to use alot of minute rice but hopefully i can work it in a little.

ill probably keep the instant mash potatoes i fckin love those. lol

and ive also noticed that my digestion cant handle more then 60 grams of oats anymore. might be for the best in the long run.

edit:

i actually kinda ran out of fridge space so i have my dometic in the kitchen with the lettuce and cucumbers lol

Haha I know how it goes with the kid situation brotha I got a seperate fridge for all my food.