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dcDogz very normal log

Rest day

185.2

Little heavy think have to change foods now at 400 carbs, bloating pretty bad haha.

Can't handle the oats I used to i guess.

Cardio done!
Good sleep for me 6.5. Went to bed without quads hurting so much! Really beat em yesterday. especially since I keep improving that hold on hacks and using that queue throughout everything else.

Woke up today and they feel recovered!🙌
They probably aren't but they felt good at least.

Gotta rely on the oats atm on low carb days but tomorrow I'll make some changes for sure.

Screenshot_20260224_061605_Firefox.jpg
 
tomorrows foods, just 1 serving of oats, reduced, may move it to lunch as well, and swap lunch for the lunch 2.
got rid of ezekiel cereal in my slop and replaced with rice.
need to dig my zojirushi out so i can start making rice instead of the minute, but the minute wicked handy.
still getting a little volume from the potatoes, but seem to handle em well. If too much, then back to instant mash.
aslo added in some macadamia nuts. adds nice little crunch to my slop!

1771944946029.png
1771944954270.png
 
Meetketchup said:
I remember when everyone was on the ezekiel bread kick back in the day. Was like cardboard. lol
Click to expand...
worse now, its like eating rocks!

was hoping ezekiel raisin would be more palatable but its not. at all. lol

i still have a loaf in the freezer and 3 boxes as well.

ill work through it later need to give my teeth a break.
 
also went shopping for beds and left empty handed.
left more confused about what to get, its a big purchase ill be on this thing for awhile lol.
im a side sleeper a bit, but I fall asleep on my back.

extra firm mattresses feel great on my back, the lower lumbar feels so damn good on my injured area, but they suck on your side.
so now kinda back to square one.

traveling this weekend, so hopefully next can get out there and look again.

luckily my wife doesnt give a shit so im free to pick whatever.
 
View: https://www.instagram.com/reel/DVCI-X2kkp4/


Love this.

As ive continued my journey, its pretty funny seeing the people that gave me so much shit taking my own foods and packing my own lunches, now doing the same or asking me for help
as theyve continued to gain weight or make no improvements.

its very true! if youre disciplined, the undisciplined dont like it! youre holding a mirror to their face.

nobody bats an eye when youre grabbing your 3rd or 4th donut.
start making healthy choices and now everybody has an opinion about what youre doing.

just remember guys, all you guys following a plan or a routine, we're a special breed! keep it at homies!
 
185.1

good pull sesh!


rear delts cables
16.5 x 16
16.5 x 15
16.5 x 14

cable side delts

16.5 x 13
16.5x 12
16.5 x 11
pulling from behind the back now, absolutely murdering the delts.
hopefully new form vid monday after im back from trip

seated cable rows
187 x 14 up 1
187 x 12 up 5lbs
180 x 12 same

seated lat bar rows
165x 12 up 5lbs
158x 12 up 1
152 x 12 same

upright lat pulldown
157 x 12 up 5lbs
152 x12 up 5lbs
147 x 12 down 1

rope lat pullovers
71.5 x 12 up 5lbs
66 x 12 same

machine rear delts
100 x 12
90 x 11
80 x 12
same delts were on so much fire, was wicked hard to match

standing cable curls
27.5 x 14 same
27.5 x 12 same
27.5 x 11 uup 1

preacher curls
20 x 12
17.5 x 12
15 x 13

ab machine
325 x 22
325 x 20
325 x 20
325 x 18


foods posted yesterday!
Clipped_image_20260225_072557.pngClipped_image_20260225_072146.png
 
dcdogz said:
185.1

good pull sesh!


rear delts cables
16.5 x 16
16.5 x 15
16.5 x 14

cable side delts

16.5 x 13
16.5x 12
16.5 x 11
pulling from behind the back now, absolutely murdering the delts.
hopefully new form vid monday after im back from trip

seated cable rows
187 x 14 up 1
187 x 12 up 5lbs
180 x 12 same

seated lat bar rows
165x 12 up 5lbs
158x 12 up 1
152 x 12 same

upright lat pulldown
157 x 12 up 5lbs
152 x12 up 5lbs
147 x 12 down 1

rope lat pullovers
71.5 x 12 up 5lbs
66 x 12 same

machine rear delts
100 x 12
90 x 11
80 x 12
same delts were on so much fire, was wicked hard to match

standing cable curls
27.5 x 14 same
27.5 x 12 same
27.5 x 11 uup 1

preacher curls
20 x 12
17.5 x 12
15 x 13

ab machine
325 x 22
325 x 20
325 x 20
325 x 18


foods posted yesterday!
View attachment 236958View attachment 236959
Click to expand...
Peeled bro, looking good 🫡
 
dcdogz said:
185.1

good pull sesh!


rear delts cables
16.5 x 16
16.5 x 15
16.5 x 14

cable side delts

16.5 x 13
16.5x 12
16.5 x 11
pulling from behind the back now, absolutely murdering the delts.
hopefully new form vid monday after im back from trip

seated cable rows
187 x 14 up 1
187 x 12 up 5lbs
180 x 12 same

seated lat bar rows
165x 12 up 5lbs
158x 12 up 1
152 x 12 same

upright lat pulldown
157 x 12 up 5lbs
152 x12 up 5lbs
147 x 12 down 1

rope lat pullovers
71.5 x 12 up 5lbs
66 x 12 same

machine rear delts
100 x 12
90 x 11
80 x 12
same delts were on so much fire, was wicked hard to match

standing cable curls
27.5 x 14 same
27.5 x 12 same
27.5 x 11 uup 1

preacher curls
20 x 12
17.5 x 12
15 x 13

ab machine
325 x 22
325 x 20
325 x 20
325 x 18


foods posted yesterday!
View attachment 236958View attachment 236959
Click to expand...
looking solid AF!
 
184.4 great push! finally everything was hitting perfectly.
every single rep had intent!
up about .5 .7lb from last week more or less.
Being more careful with fluid/food volume so I dont bloat up and distend nasty. im really prone to it.
hard to find the right mix of foods atm that keep me full but dont bloat me, but also dont keep me starving lol.
just gonna have to lean into it a little.


rear delt cables
22x 12 up 5
16.5 x 14
16.5 x 13

flat chest press
235x 13 up 2
205 x 14 same
195 x 12 same

dec chest press
200 x 11 up 5lbs
195 x 11 same
185 x 12 same

incline chest press
205 x 13 same
205 x 10 down 1

low to high cables flys
27.5 x 12 down 1
22 x 15 up 1
22 x 13 same

seated triceps machine
305 x 13 full rom extension
305 x 12
305 x 11

upright row
80 x 12 up 5lbs
75 x 13 same
75 x 12 same


overhead triceps cable
77 x 12 same
71.5 x 11
66 x 10
same

rope pushdowns
66 x 11 up 5lbs
60.5 x 10 up 5lbs

fst laterals 15lbs up 2.5lbs
15lbs x 7 x 15

ab machine
305 x 22
305 x 21
305 x 19
305 x 18

bjj 1 hour

no real changes to food besides a chicken day.
think i made too much food, feel like im just putting out fires of protein getting old haha


1772116066215.png
1772116077258.png
 
forgot to mention sleep! absolutely perfect last night.
night before had good time but woke up a little groggy and just felt down a bit overall.
today none of that, perfectly timed, got up 15min before alarm, and got around 645.

sleep is so crazy underrated, idk how i did it before with 4.5 to 5 hours all the time.
i dont want to go back to that!

its one of those things you dont realize how shit you feel until you fix it!
 
tomorrow early check ins! and we are off to state with my kids!
well see how they do, my son decided to not cut anything and go up a weight class, so doing the same with daughter.

i did not want to deal with one being restricted and the other not lol, and the girl is already kinda spicy as is.

be back sunday late seems like, and probably a lateish lower, but no big deal have a rest day tuesday.

my son starts bulking monday!

dude eats like a rabbit, so been googling different ways to just get food down his gullet, since he has trouble even eating 2k calories.
 
dcdogz said:
forgot to mention sleep! absolutely perfect last night.
night before had good time but woke up a little groggy and just felt down a bit overall.
today none of that, perfectly timed, got up 15min before alarm, and got around 645.

sleep is so crazy underrated, idk how i did it before with 4.5 to 5 hours all the time.
i dont want to go back to that!

its one of those things you dont realize how shit you feel until you fix it!
Click to expand...
Do anything different for sleep or just get lucky?
 
Nood said:
Do anything different for sleep or just get lucky?
Click to expand...
delta 8/cbd, ramelton doxepin

since ive been more consistent with it, and not swapping different things here and there seems to be becoming more effective.
from what ive found through lots of trial and error.

lots of things seem to work for a day or two then all of sudden nothing.

my biggest issue was staying asleep, so had to go down different paths finding out which meds help with sleep maintenance, vs some being more helpful falling asleep.

Never really had any issues falling asleep, unless i was short on time or got in late, then i needed something to knock me out quickly.

routine seems to help alot and just chipping away at it little by little, been working on it for awhile now and i can say this has been my best sleep period since starting with coach.

hopefully dont jinx myself!
 
dcdogz said:
delta 8/cbd, ramelton doxepin

since ive been more consistent with it, and not swapping different things here and there seems to be becoming more effective.
from what ive found through lots of trial and error.

lots of things seem to work for a day or two then all of sudden nothing.

my biggest issue was staying asleep, so had to go down different paths finding out which meds help with sleep maintenance, vs some being more helpful falling asleep.

Never really had any issues falling asleep, unless i was short on time or got in late, then i needed something to knock me out quickly.

routine seems to help alot and just chipping away at it little by little, been working on it for awhile now and i can say this has been my best sleep period since starting with coach.

hopefully dont jinx myself!
Click to expand...
Yeah I’m the same way. I’ll look into it, energy has been down especially with the low cals and lack of sleep. Rough times lol
 
Nood said:
Do anything different for sleep or just get lucky?
Click to expand...
although after the cut, i realized how important sleep was even more, and I become dead set on fixing this shit.
bad sleep days -> physique was shittier then normal, it was night and day usually. would wake up puffy and more bloated.

and also because 1800 or so calories and being awake for an extra 3 hours a day, I AM NOT HAVING THAT EVER AGAIN. lol
 
Nood said:
Yeah I’m the same way. I’ll look into it, energy has been down especially with the low cals and lack of sleep. Rough times lol
Click to expand...
yes 100% this.
its fucking hell lol
the hunger isnt even the worst thing, its the fatigue and lack of energy! totally nutty! and we werent even in prep.

but im prepping now for it.
 
dcdogz said:
yes 100% this.
its fucking hell lol
the hunger isnt even the worst thing, its the fatigue and lack of energy! totally nutty! and we werent even in prep.

but im prepping now for it.
Click to expand...
The Fatigue is fucking brutal! Messing with my head big time trying to figure what’s wrong but think it’s just a combination of it
 
Nood said:
The Fatigue is fucking brutal! Messing with my head big time trying to figure what’s wrong but think it’s just a combination of it
Click to expand...
Yea right around 4 5 pm for me was a struggle to get one foot in front of the other.

Big coach potato in the evenings.
 
185.1

we got a date for a show!

seems like the rough idea for the plan is another few weeks of growth. couple months, then health phase a little. then 16week prep.
well see how it goes lol
might be badass, or total fckin fail. I usually dont have an in between lol.
lets fckin go bois!

killed my fckin leg day to.
pendulums were up t his time around.

rear delt cables
22 x 12
16.5 x 15
16.5 x 14

lateral raises cables
22x 12
16.5 x 14
16.5 x13
16.5 x12
doing them behind the back now, good lord disgusting.

abductors
175 x 13 up 5lbs
160 x 13 up 5lbs

seated leg curls
190 x 15 up 2 reps
190 x 13 up 5lbs

pendulums
72.5 x 14 up 2.5
72.5 x 13
72.5 x 11
holy fuck! man i got these perfectly this time around. I felt my outside quad on the last set SUPER stretch.
really held bottom and exploded up. man i love these.

sldls
back to smith machine sldls, the 100s are just too fckin annoying to carry around
decided to go big or go home
275 x 10 up20lbs
275 x 10 up 20lbs
255 x 12
last time i did these had kinda staleld out at 255
back held up pretty good! dont think i can overload need to let the back strength come in and get used to the weight but we are getting there.

lying curls
120x 14 same
110x14 u p1

leg press calves
5plates + 25lbs
x 23
x22
x19
x18

rear delt machine
105 x16 down 1
105 x 14 same
105 x 12 up 5lbs

db rows prone incline
70 x 12
70 x 11
65 x 10 down 5 lbs, 70s dont really feel right might drop them all the 65s

incline db curls
25 x 12 down 2.5lbs
25x 11 same
25 x 11 up 2.5 lbs

seated cable rows cg
170 x 15 up 2
170 x 13 up 2 reps

same foods as yesterday traveling!
belt squats doing work! according to coach hams came up!

rope crunches
66 x 20
66 x 18
52.5 x 18
45 x 18

traveling today and gone all weekend
have an upper date sunday at planet fitness.
 
dcdogz said:
185.1

we got a date for a show!

seems like the rough idea for the plan is another few weeks of growth. couple months, then health phase a little. then 16week prep.
well see how it goes lol
might be badass, or total fckin fail. I usually dont have an in between lol.
lets fckin go bois!

killed my fckin leg day to.
pendulums were up t his time around.

rear delt cables
22 x 12
16.5 x 15
16.5 x 14

lateral raises cables
22x 12
16.5 x 14
16.5 x13
16.5 x12
doing them behind the back now, good lord disgusting.

abductors
175 x 13 up 5lbs
160 x 13 up 5lbs

seated leg curls
190 x 15 up 2 reps
190 x 13 up 5lbs

pendulums
72.5 x 14 up 2.5
72.5 x 13
72.5 x 11
holy fuck! man i got these perfectly this time around. I felt my outside quad on the last set SUPER stretch.
really held bottom and exploded up. man i love these.

sldls
back to smith machine sldls, the 100s are just too fckin annoying to carry around
decided to go big or go home
275 x 10 up20lbs
275 x 10 up 20lbs
255 x 12
last time i did these had kinda staleld out at 255
back held up pretty good! dont think i can overload need to let the back strength come in and get used to the weight but we are getting there.

lying curls
120x 14 same
110x14 u p1

leg press calves
5plates + 25lbs
x 23
x22
x19
x18

rear delt machine
105 x16 down 1
105 x 14 same
105 x 12 up 5lbs

db rows prone incline
70 x 12
70 x 11
65 x 10 down 5 lbs, 70s dont really feel right might drop them all the 65s

incline db curls
25 x 12 down 2.5lbs
25x 11 same
25 x 11 up 2.5 lbs

seated cable rows cg
170 x 15 up 2
170 x 13 up 2 reps

same foods as yesterday traveling!
belt squats doing work! according to coach hams came up!

rope crunches
66 x 20
66 x 18
52.5 x 18
45 x 18

traveling today and gone all weekend
have an upper date sunday at planet fitness.
Click to expand...
Exciting times! You’ll nail the show bro!
 

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