dcDogz very normal log

[dcdogz]

177.4

good fckin leg day fuck!
belt squats back.

cable lat raises
27.5 x 14
22 x 15 down 5
22 x 14
22 x 13
rp 8

abductors
160 x 12 up 10lbs
150 x 14 up 1
rp 6

seated leg curls
180 x 15 same
180 x 13 same
rp 8


belt squats
325 x 13 up 100lbs
325 x 12 up 80lbs
325 x 11 up 10 lbs
rp 6

sldls dbs
75 x 13 up 1
75 x 12 same
75 x 12 same
rp 8

lying curls
130 x 12 need to lower
120 x 12 need to lower
rp 6
not super sure if need to lower or hams just fcked lol

leg press calves
5 plates + 10lbs up 5lbs
24
22
20
19
rp 9

had to toss rear after rows, pec decks taken

prone incline db rows
55 x 14 up 5 lbs
55 x 13 up 5 lbs
55 x 11 up 5lbs
rp8

rear delt machine
100 x 14 same
100 x 13 up 1
90 x 11 down 2
rp 8

incline db curls
22.5 x 13 up 1
22.5 x 12 up 1
22.5 x 11 up 1
rp 7

seated row matrix optional 2 sets
47.5 x 14 up 1
47.5 x 12 up 1
rp 8

this was fckin nasty finisher my god!

cardio and abs this evening 30 min

still messing with foods but more or less the same from yesterday no real changes

traveling into the storm! lets go!

 

[dcdogz]

Calf ham quads were pumpin nasty

 

[Bigjape34]

Killing it brotha and I love the otomix I have 2 pairs that have lasted me years !!! Keep killing it allost
Blast did time for ya I see

 

[dcdogz]

Killing it brotha and I love the otomix I have 2 pairs that have lasted me years !!! Keep killing it allost
Blast did time for ya I see

I freaking love them! Got the red and blues too. I've done tons of stairs walking and bike in them. Super comfy. was a big converse guy but they got pricey rather have real lifting shoes for 80 converse. Best decision ever.

 

[Bigjape34]

I freaking love them! Got the red and blues too. I've done tons of stairs walking and bike in them. Super comfy. was a big converse guy but they got pricey rather have real lifting shoes for 80 converse. Best decision ever.

Absolutely man mine have lasted me
So long and I’m rough on shoe I get lll

 

[dcdogz]

Absolutely man mine have lasted me
So long and I’m rough on shoe I get lll

Same i try so hard to take care of my shit never works out lol

 

[dcdogz]

Rest day food allowed in all good!

Still made my French toast in the microwave ha.

Just big bowl of slop.

Bread egg whites cinnamon fruity pebbles the 20grams cheese lmao.

Worst sleep of my life last night. Was just uncomfortable.

Should sleep super damn good tonight!

Got my cardio in already since i was up and got it last night. Ended up working out no idea what time I'm gonna get home but will be late.

And this venue I'm gonna get a wicked load of steps lol.

It's a full on stadium.
And it's freezing in here!

 

[dcdogz]

Tourney done home at midnight roughly not to bad.

Son went up a weight class and got 4th and qualified for state at the weight class.

So he's qualified in 2 weight classes now but them Bois big in this one ha. still 4th damn good wrestled his booty off.


Girl won her division. gonna bump her next one to qualify her next cuz she getting big just in case.

See yall tomorrow !

 

[dcdogz]

177.7!

Stayed a bit more hydrated this time around despite the arena being 50 degrees fckin freezing.

Was sharing liquid iv with kiddos didn't want to come in dehydrated first day back.

Took 3 days to rehydrate last time.

First done.
Lotta liquid for me
Went vsg for the first. tomorrow delts taking it!

Cycle officially started, and got a great upper to boot.

My lats are fckin dying ha.
Single arm cable lat pulldowns can be pretty devastating especially when you got the top portion of the stretch right. Noticed my wrist wants to turn palm away, but that takes away a ton of tension, if I keep my wrist facing my body on the way up it's way way nastier. All the way down feel it really nasty ha

Cable lateral raises
3. 27.5 x 14 up 1
3. 27.5 x 13 up 2
3. 27.5 x 12 up1
3. 27.5. X 11 same

Single arm cable pulldown
3. 77 x 13 up 11lbs
3. 77 x 11 up 11lbs
3. 69 x 11 up 5lbs

Seated wide grip row
2. 90 x 13 up 1
2. 90 x 12 up 1
2. 90 x 11 up 1


Seated row narrow grip
2. 70 x 11 same
2. 70 x 10 up 5 lbs
2. 65 x 10 same


Incline Chest press machine
3. 90 x 14 overloading next week
3. 90 x 11 same
3. 90 x 10 same

Pec deck fly
3. 190 x 12 up 1 rep
3. 190 x 11 up 10lbs
3. 180 x 10 up 10lbs

Oh shoulder press machine
3. 70 x 11 same
3. 65 x 10 down 5 lbs per notes

Machine Preacher curls
3. 45 x 12 up 1 rep
3. 45 x 11 up 5lbs
3. 40 x 11 up 5lbs


Machinr dips
3. 305 x 14 up 1
3. 305 x 11 down1
3. 305 x 11 up 1

Rope crunches
1. 55 x 20
1. 55 x 16
1. 49.5 x 21
1. 49.5 x 18


Same food plan posted couple days ago

 

[dcdogz]

179.6 it has begun!

pinned delt and took it like a champ.

marathon primo, ZERO fckin pip.
i was using another vendor and while minor, even at 100mg a week i was feeling a teeny bit of pip.
master brewer!

man, felt so strong, guessing npp already noticeable difference imo.
slept pretty good, i took like a 30min nap before bed watching the game then slept about 610. woke up feeling great.

cable lateral raises
27.5 x 14 up 3
27.5 x12 up 2
27.5 x 11 up 5lbs
22 x 11 same

adductors
170 x 14 up 1
160 x 13 same

lying leg curls
130 x 14
130 x 12

same

leg ext, regular ext fixed finally went back to it
150 x13
140 x 13
130 x 12


leg press
707 x 13 up 1
617 x 13 same
617 x 10 up 20lbs

hack squats
315 x 10 down 1
305 x 10 down 10lbs
went with coaches advice and tried to sit hole a bit and explode out, and not hold at the top. still held a teeny bit at top, bad habit and how i catch my breath
but think i did well.
FULL FCKIN FAILURREEE

https://files.catbox.moe/izryo0.mp4

smith calves standing on 45 plate
this was fckin nasty lol didnt want to leg press calves again, and standing calf machine was taken
225 x 22
225 x 18
205 x18
185 x21
might keep this in rotation, when my heels touched the floor just slightly yikes felt really nasty. better then the standing calf raise machine.
kinda hurts my low fat feet atm, but should get the hang of it in time. ill swap them every other week.

rear delt machine
110 x14 up 10lbs
100 x 13 down 1
100 x 11 same
100 x 10 same

ab machine crunch
305 x 24
305 x 22
305 x 20
305 x 17

meal plan today

cardio this evening, bitter cold garage....brrr.. might go to the gym instead if I can make time for it. garage cardio fckin sucks in this cold. I dont mind when its like 100 degrees in there,
but man the cold sucks!

 

[WED]

cardio this evening, bitter cold garage....brrr.. might go to the gym instead if I can make time for it. garage cardio fckin sucks in this cold. I dont mind when its like 100 degrees in there,
but man the cold sucks!

I've got a space heater going right now. It's supposed to be 13 tomorrow morning, gonna test all it can

 

[dcdogz]

I've got a space heater going right now. It's supposed to be 13 tomorrow morning, gonna test all it can

i have one somewhere, i used to put it on and about 15 min the garage would be nice but i have no idea where it is.
ill probably have to look for it, i have a propane heater but ummm yea lol. cant keep it enclosed ha.

 

[Meetketchup]

@dcdogz Now THAT is a hack squat. Getting that full stretch in the quads.

 

[WED]

i have one somewhere, i used to put it on and about 15 min the garage would be nice but i have no idea where it is.
ill probably have to look for it, i have a propane heater but ummm yea lol. cant keep it enclosed ha.

It doesn't get it too warm, but does enough to take the chill out of the garage and warms it up enough where I can take my hoodie off after a few sets

 

[dcdogz]

It doesn't get it too warm, but does enough to take the chill out of the garage and warms it up enough where I can take my hoodie off after a few sets

Yea i had zero sweat yesterday and I took some hot tea to drink inside haha.

Didnt help much. If i can't find it I'll just borrow one for a few days from a family member.

 

[dcdogz]

178.3

fasted cardio done this morning!
last night 30 due to legs, this morning 35.
borrowed a space heater and was a little more pleasant!

good sleep about 6.5.

tried doxipen last night and think i found my new sleep cocktail.
rameron is great, but it generates hunger pretty bad.

cbd + doxipen / dayvigo will be what i run.
alternating every few days, dayvigo particularly for the night before a rest day.

doxipen has a few things going for it I like alot.
one of my biggest issues is peeing at night, i cant stand the feeling of having to pee, so i would get up ALOT.

doxipen has an unusual sideffect that is perfect for me lol



last night only got up 1 time, and peed seriously for 5 minutes. had to be a gallon plus of water lmao.
part of the reason will be swapping with dayvigo twice a week in case it causes issues day to day which I doubt but should be fine going that route, and ill keep my tolerability
up on dayvigo this way.

but that helped me sleep really solid since it turns off that feeling of needing to pee.

still getting used to the split! weird having a rest day on a tuesday, after so long, i woke up thinking i had to go to the gym haha, had to open up my split on my phone to triple check no lifting today.

took me awhile to get used to our initial ppl split with ketchup as well, since we had inserted 1 rest day and previously I would go 7 days a week.
loving it tho!

not having to worry about getting up or going to bed at a certain time makes such a big difference, because even If I get up late I can get my cardio in the evening so
just lots of plusses with this new split.


rest day food!
225 carbs!
i have like 1.5 loaves of keto bread and 2 packs of keto tortillas need to finish so just gonna work them in slowly.

 

[dcdogz]

banger workout
179.6

cable lateral raises
27.5 x 15 up 1
27.5 x 13 up 1
27.5 x 12 up 5lbs
22 x 14 up 2

seated rows
180 x 11 up 5lbs
175 x 12 up 1
165 x 12 up 1

seated lat bar rows
147 x 13 up5 lbs
147 x 11 up 5lbs
143 x 11 down 1

upright lat pulldown
165 x 11 up 1
143 x 12 up 2
131 x 11 down 1

rope pullovers
77 x 12
71.5 x 12
same

think i could hold the bottom a little more might need to drop weight for that.

https://files.catbox.moe/440m3z.mp4

machine delts
100 x 12 up 1
90 x 13 same
90 x 11 same

standing bicep curls
27.5 x 14 up 1
27.5 x 12 up 1
22 x 12 up 1

standing straight bar curls
50 x 15
50 x 13 up 10lbs
40 x 13 up 1
forgot to record so did 1 extra set just for a form check
think my last 1/2 reps were on point the rest suck

https://files.catbox.moe/w176p9.mp4

leg raises
x 22
x 20
x19
x18

bjj 1 hour


rough idea for today, keeping the greens in since im freaking hungry! lol
i am eating alot of faster digesting carbs then I used to now but even tho we've only been upped in calories couple of weeks feel
like the fat is staying off from problem areas. full of glycogen atm and feels fucking great when lifting. missed being able to really push it.
need to be mindful of form however and not ego lift but feels good to be back so to say.

 

[Meetketchup]

On Rope Pullovers - You want to bend down more at the top getting a massive stretch in your lats, pause, then pulldown with your lats not your triceps.

Biceps curls, go all the way down to a stretch position. You're coming up short.

Nitpicky stuff but we want as much growth as possible.

 

[dcdogz]

On Rope Pullovers - You want to bend down more at the top getting a massive stretch in your lats, pause, then pulldown with your lats not your triceps.

Biceps curls, go all the way down to a stretch position. You're coming up short.

Nitpicky stuff but we want as much growth as possible.

got it

 

[Meetketchup]

got it

Great sign you're starving. Metabolism is en fuego.

 

[dcdogz]

Great sign you're starving. Metabolism is en fuego.

hell yea!

this is by far, BY FAR, the best physique I have ever had in my life.

I know in the grand scheme of things im terribly small and probably not really bodybuilding worthy nor have the genetics for it, but that doesnt mean I cant get better!
competing against myself!

 

[Meetketchup]

hell yea!

this is by far, BY FAR, the best physique I have ever had in my life.

I know in the grand scheme of things im terribly small and probably not really bodybuilding worthy nor have the genetics for it, but that doesnt mean I cant get better!
competing against myself!

That's the attitude to have. Competing is for you and you only. The one thing we can control is condition.

 

[Jag_muscle]

banger workout
179.6

cable lateral raises
27.5 x 15 up 1
27.5 x 13 up 1
27.5 x 12 up 5lbs
22 x 14 up 2

seated rows
180 x 11 up 5lbs
175 x 12 up 1
165 x 12 up 1

seated lat bar rows
147 x 13 up5 lbs
147 x 11 up 5lbs
143 x 11 down 1

upright lat pulldown
165 x 11 up 1
143 x 12 up 2
131 x 11 down 1

rope pullovers
77 x 12
71.5 x 12
same

think i could hold the bottom a little more might need to drop weight for that.

https://files.catbox.moe/440m3z.mp4

machine delts
100 x 12 up 1
90 x 13 same
90 x 11 same

standing bicep curls
27.5 x 14 up 1
27.5 x 12 up 1
22 x 12 up 1

standing straight bar curls
50 x 15
50 x 13 up 10lbs
40 x 13 up 1
forgot to record so did 1 extra set just for a form check
think my last 1/2 reps were on point the rest suck

https://files.catbox.moe/w176p9.mp4

leg raises
x 22
x 20
x19
x18

bjj 1 hour


rough idea for today, keeping the greens in since im freaking hungry! lol
i am eating alot of faster digesting carbs then I used to now but even tho we've only been upped in calories couple of weeks feel
like the fat is staying off from problem areas. full of glycogen atm and feels fucking great when lifting. missed being able to really push it.
need to be mindful of form however and not ego lift but feels good to be back so to say.

View attachment 232391
View attachment 232392

Great stuff! I have to focus on the ego lifting myself brother!

 

[dcdogz]

6.25 sleep
180.4 androgens soaking in.

feel great tho!

push day was perfect. didnt get a chance to record anything was a little behind schedule but think I got the cable low to highs down and uprights..
gonna record next week to double check but I had to drop weight a little due to fixing form and on overhead triceps.
noticed I can really let my hands go behind my head wayyy deeper and it got super heavy FAST.


chest press nautilus
230 x 11 up 10lbs
210 x 12 same
210 x 10 same
this flat machine is awesome, but im almost maxing it out, i do have the matrix vertical press available, will be sad when i completely max it out, if I do, because the tension I get on this thing is just second to none. still have some wiggle room as it goes up to 260 and im a ways away from that but well see when calories come up a little more, and androgens get fully soaked in.


dec chest press
225 x 10 barely
195 x 12 barely with 2 partials
185 x 11 with 1 partial

incline chest press
205 x 13 perfect set, need to just slow down a tad
205 x 11

standing cable flys low to high
27.5 x 12
22 x 12 down 2
16.5 x 11 down 5 lbs

seated triceps pushdown
325 x 14 up 1
325 x 12 same
305 x 11 same

upright row
70 x 14 up 5lbs
70 x 12 down 5 lbs
65 x 12 down 1

overhead triceps
82.5 x 14 same
82.5 x 6 focused on bottom stretch and let hands go wayyy down deep behind my head, had to drop weight to finish the set
77 x 4
71.5 x 12 need to drop here as well for more rom,

hitting triceps back to back making a big difference for me, able to really feel what I want to hit, making me adjust my weights a little since i was kinda just tossing it around
probably need to record this one for some feedback to double check

rope pushdowns
49.5 x 14 up 2
49.5 x 13 up 5lbs
once I did these, i noticed right away how my triceps are being used alot on the rope pullovers that coach mentioned.
gonna fix that one too!

ab machine
305 x 22
305 x 21
305 x 20
305 x 20


bjj 1 hour got my ass kiiiiicked lol


same foods

 

[Jag_muscle]

6.25 sleep
180.4 androgens soaking in.

feel great tho!

push day was perfect. didnt get a chance to record anything was a little behind schedule but think I got the cable low to highs down and uprights..
gonna record next week to double check but I had to drop weight a little due to fixing form and on overhead triceps.
noticed I can really let my hands go behind my head wayyy deeper and it got super heavy FAST.


chest press nautilus
230 x 11 up 10lbs
210 x 12 same
210 x 10 same
this flat machine is awesome, but im almost maxing it out, i do have the matrix vertical press available, will be sad when i completely max it out, if I do, because the tension I get on this thing is just second to none. still have some wiggle room as it goes up to 260 and im a ways away from that but well see when calories come up a little more, and androgens get fully soaked in.


dec chest press
225 x 10 barely
195 x 12 barely with 2 partials
185 x 11 with 1 partial

incline chest press
205 x 13 perfect set, need to just slow down a tad
205 x 11

standing cable flys low to high
27.5 x 12
22 x 12 down 2
16.5 x 11 down 5 lbs

seated triceps pushdown
325 x 14 up 1
325 x 12 same
305 x 11 same

upright row
70 x 14 up 5lbs
70 x 12 down 5 lbs
65 x 12 down 1

overhead triceps
82.5 x 14 same
82.5 x 6 focused on bottom stretch and let hands go wayyy down deep behind my head, had to drop weight to finish the set
77 x 4
71.5 x 12 need to drop here as well for more rom,

hitting triceps back to back making a big difference for me, able to really feel what I want to hit, making me adjust my weights a little since i was kinda just tossing it around
probably need to record this one for some feedback to double check

rope pushdowns
49.5 x 14 up 2
49.5 x 13 up 5lbs
once I did these, i noticed right away how my triceps are being used alot on the rope pullovers that coach mentioned.
gonna fix that one too!

ab machine
305 x 22
305 x 21
305 x 20
305 x 20


bjj 1 hour got my ass kiiiiicked lol


same foods

Hell yeah! I wouldn’t mind learning bjj myself

 

[dcdogz]

179.8

killer Leg day / back

this is the hardest day we got on the block i feel like. I have to super dig deep for this one, and pendulum was back on rotation
i may or may not have rested a couple of extra minutes before I loaded up that bad boy lol

cable lateral raises
27.5 x 15 up 1
27.5 x 13 up 5lbs
22 x 15 up 2
22 x 14 same

abductors

160 x 15 up 3
150 x 14 same

seated leg curls
180 x 17 overloading next week
180 x 15 up 2

pendulum squats
this time with yoga pads
70 x 12 same
70 x 11
70 x 10
stayed the same, but with yoga pads so didnt bottom out

https://litter.catbox.moe/vmveydspxha8pwtw.mp4

sldls
85 x 12 up 10lbs
85 x 11 up 10lbs
85 x 10 up 10lbs

lying curls
120 x 12 down 10lbs based on notes
110 x 12 down 10lbs based on notes

leg press calves
5plates +10lb
x24
x 22
x20
same, overloading top set next week

rear delts machine
100 x 15 up 1
100 x 14 up 1
100 x 12 up 10lbs

prone incline db rows
60 x 14 overload next week
60 x 12
60 x 11

https://litter.catbox.moe/8rg433z368oygwmf.mp4

think im doing these right, they feel pretty nasty on my lats / back

incline db curls
25 x 11 up 2.5lbs
22.5 x 11 same
22.5 x 10 down 1

optional back exersize
went rope pulldowns to try and fix form
think i got it
66 x 15
66 x 13

https://litter.catbox.moe/b2wm5uwzly1qylsg.mp4

took a few reps but last 8 or so I could really feel it hitting right. felt nothing in my triceps, and they were beaten yesterday, felt it allll lats.
mind muscle connection unlocked! had to record a funny angle since next to me was someone but i think you can see it.


food today

 

[Meetketchup]

took a few reps but last 8 or so I could really feel it hitting right. felt nothing in my triceps, and they were beaten yesterday, felt it allll lats.
mind muscle connection unlocked! had to record a funny angle since next to me was someone but i think you can see it.

Crazy how one or two tweaks can make all the difference. Well, done!

 

[Hughmangoes]

stayed the same, but with yoga pads so didnt bottom out

What do the yoga pads do?

 

[dcdogz]

What do the yoga pads do?

I'm too short so I bottom out with those pads gives me extra inches so I can increase my depth

 

[Hughmangoes]

I'm too short so I bottom out with those pads gives me extra inches so I can increase my depth

Got it, I'm just too stupid to understand the mechanics of why it works. Anyways I'm just glad to see someone else struggle with low weights on this hellish machine.