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dcDogz very normal log

Great upper! Finishing up meal prep for a long day.

Simplifying things for mostly satiety and ease of packing.

Potatoes chicken breast.

Ended up using this guy holy wow.
What a piece of equipment.
If i had this 24 7 I'd have soccer ball lats lol

Screenshot_20260503_052954_Gallery.jpg
 
Back home
My daughter got a state triple crown 👑

Lmao

Unbelievable

if you woulda told me a year ago she was winning a triple crown I woulda had a good laugh. Nice joke!
shes terrible, but she found a way to win lmoa.

Son got 5th greco didnt do freestyle. hes not a big FS guy so no biggie. for whatever reason. He got the most disgusting bomb in greco tho. good lord. tossed a kid to space lol


just finished checkins with coach all good. keeping macros the same.
with npp leaving my body, feeling a little less hungry.
Im still hungry, but before it was like if i dont have food we have a FUCKING PROBLEM.
I can hold out a bit better lol.

so we got in semi late, decided to just go late to work and knock out the lower. wasnt sure if i was ready or not, quads were kinda cramping etc.
I WAS READY

rear delt cables
22 x 15 x 14 x 12 same

adductors
190 x 16 up 5 MAXED OUT

lying leg curls
150 x 15 up 2

leg ext
140 x1 5 same
140 x 12 up 10lbs

leg press
717 x 15 up 1
651 x 14 up 5lbs

hack squats
315 x 14 up 4 reps

leg press calves
6 plates x 22 21 19 up 20 lbs

rear delt pec deck
125 x 14 up 5 bls
120 x 14 up 4lbs

no changes in food

1777909598201.png
1777909611090.png
 
dcdogz said:
Back home
My daughter got a state triple crown 👑

Lmao

Unbelievable

if you woulda told me a year ago she was winning a triple crown I woulda had a good laugh. Nice joke!
shes terrible, but she found a way to win lmoa.

Son got 5th greco didnt do freestyle. hes not a big FS guy so no biggie. for whatever reason. He got the most disgusting bomb in greco tho. good lord. tossed a kid to space lol


just finished checkins with coach all good. keeping macros the same.
with npp leaving my body, feeling a little less hungry.
Im still hungry, but before it was like if i dont have food we have a FUCKING PROBLEM.
I can hold out a bit better lol.

so we got in semi late, decided to just go late to work and knock out the lower. wasnt sure if i was ready or not, quads were kinda cramping etc.
I WAS READY

rear delt cables
22 x 15 x 14 x 12 same

adductors
190 x 16 up 5 MAXED OUT

lying leg curls
150 x 15 up 2

leg ext
140 x1 5 same
140 x 12 up 10lbs

leg press
717 x 15 up 1
651 x 14 up 5lbs

hack squats
315 x 14 up 4 reps

leg press calves
6 plates x 22 21 19 up 20 lbs

rear delt pec deck
125 x 14 up 5 bls
120 x 14 up 4lbs

no changes in food

View attachment 250161
View attachment 250162
Click to expand...
Hell yah! Congrats to the kids man. Sounds like your daughter killed it
 
Halfi said:
Hell yah! Congrats to the kids man. Sounds like your daughter killed it
Click to expand...
She's getting murdered next year going up a division and she's huge. Have ALOT of work to do. And I mean ALOT. LOL

193.4 cardio done

About to eat and rest up.

Was so exhausted yesterday first time in a while that i just wanted to say fuck all this lmao.

Increased the treadmill walking speed slightly as punishment lol.

Got 7 hours last night holy feel great wish it was always seven.

Cooked some chicken breast and ground beef already so ready for most of the week.

Tomorrow pull and bjj.


Screenshot_20260505_072642_Firefox.jpg
 
193.4 again
my float at night has increased a little
although ive found sleep affects it as well. 7 hours about a 6-7lb float.
6ish its like 3/4lb.

got 7 last night again which was nice. wasnt as restful as they day befores but it works!

really nice pull sesh either way

cable lat raises
27.5 x 10 up 5lbs
22 x 13
22 x 12

seated cg rows
202 x 13 same
192 x 13 same

seated lat bar rows
175 x 13 up 1
120 x 12 up 1

cg upright lat pulldowns
157 x 13
152 x 12
same

rope pull overs
88 x 13 up 5lbs

rear delts pec deck
105 x 13 up 1
95 x 13 up 3

standing cable curls
27.5 x 15
27.5 x 13
same

machine preacher curls
22.5 x 13 same
20 x 12 up 2

leg raises
22
21
19
18

bjj 1 hour

foods nothing new same ole same ole

1778078255773.png
1778078267212.png
 
193.4 again lol da fuck maintenance cals be nutty

i guess thats what happens with maintenance cals and literally eating and drinking the exact same things every day lol
although damn youd think some variance.

prolly jinxed it and get a combo breaker tomorrow.

i did have to audible foods a teeny bit, since I went to the store this morning to get apples, and got everything i wanted but apples lmao

got to work about to start slicing and dammit.jpeg

luckily have loads of strawberries so its aight

had a great push session this morning.
had to change flat press to a vertical matrix chest press since I maxed it out.
I didnt really like it at first a few months ago, had trouble getting the right angles and seat position, but idk today I realllly liked what I felt.
since I have a deload week, it gives me loads of extra time so I had some time to mess with it and get comfortable. which kinda makes sense so I can find the right weight
where im hitting my reps but also have a ton of intensity, ended up working out perfectly.


vertical chest press matrix
275 x 14 overload
275 x 10

dec chest press
240 x 11 up 5 bls
235 x 11

incline chest press
240 x 14 overload


standing cable flys low to high
33 x 14 up 2 reps
27.5 x 13 same

seated triceps
345 x 13
345 x 11

upright row
85 x 12 up 5lbs
80 x 13 up 1 rep

over head triceps cable ext
82.5x 12 up 5 lbs
71.5 x 11 down 5 lbs

rope push downs
49.5 x 12 same

rope crunches
66 x 22
66 x 20
66 x 19
66 x 18



1778164118507.png
1778164130422.png
 
194.1 streak broken

wife had a work event last night, kinda bunched up my cals a little but it was alright.
wasnt too long but late enough had to skip bjj.

i told my crew if i woke up id come, since it happens, big nope! woke up at 4am, which means late or no bjj no matter what, and man i was exhausted!
i coulda slept a little longer but if i dont get up ill be late on getting home for my wife to take off to work.
If volume would not have been reduced this week, woulda been sorta fucked. I did kinda take my time a bit, and keeping intensity wicked high takes its toll for sure.

was a good session either way on hams.

took me forever to even type this up here goes, was gonna get pics but was a little late so ended up not. hopefully can update with some physique pics tomorrow morning or by monday.
whats a log with no physique updates right?


rear delt cables

22 x 15 x 13
16.5 x 15 up 1

abductors
180 x 15 up 1

seated leg curls
210 x 15 up 2 reps

belt squats
515 x 13 up 20lbs
515 x 10 up 20lbs
stopping overload here, that shit was mega hard i almost got stuck bad lol

sldls belt squat
425 x 12 up 20lbs
425 x 12 up 20 lbs
i might go back and forth between smith sldls and these, i recorded these and noticed my rom is super low, i cant really change it due to the setup, but it feels like im stretching the ever loving shit outta my hams either way. still.

lying curls
135 x 15 up 2 reps


leg press calves
6plates x 23 x 21 x 19 x 18

ab machine 325 x 23 x 21 x 20 x 19

no bjj today, same foods as yesterday
and cardio this afternoon.
 
193.4 literally weighed this 6 times this week.
check ins completed ✅
cardio done ✅
it will never cease to amaze me when we hit maintenacce that it basically does not budge.
and yesterday i was soooo hungry, i took my potatoes and was making soup with them.
i have almost 500grams of potatoes for lunch, and split it to make two big bowls of potato soup lol, and I did it again for dinner lol.
i thought for sure id be a little heavy just from water but nope.
fridays are usually the day im the hungriest no matter what.

we are about 16 weeks out :oops:
just typing that out makes me nervous.
i know the pain thats coming lol.
oh well is what it is, if i die i die

time to eat!

keeping macros and training the same.
no changes in foods

1778335254344.png
 
dcdogz said:
yep just at maintenance atm. getting ready to cut very hard!

maybe next growth we can push 220! :devilish:

up from 168 in 1st week in January.
Click to expand...
Nice work! Good amount of weight put on! Starting my rebound now 💪
 
Nood said:
Nice work! Good amount of weight put on! Starting my rebound now 💪
Click to expand...
rebound from our cut was the best thing ever. truly made a difference in my physique.
excited for after this one, it will only make me better.

although I was looking at the show im doing contestants last year and I am 100% getting my ass kicked lmao.

all good tho, as long as I get better, get up there, ill be happy.


Been having trouble all day with this website on mobile so late update.

194.2

Little heavy bunched up meals last night accidentally. Probably next time should just switch to quicker carbs.

Great upper at pf this morning. Overloaded on everything or got extra reps.

Mothers day over but had a great day with family.

1 gram over on fat and 1 meal left so gonna have to adjust here in a bit.

Screenshot_20260510_175930_Firefox.jpg
 
dcdogz said:
rebound from our cut was the best thing ever. truly made a difference in my physique.
excited for after this one, it will only make me better.

although I was looking at the show im doing contestants last year and I am 100% getting my ass kicked lmao.

all good tho, as long as I get better, get up there, ill be happy.


Been having trouble all day with this website on mobile so late update.

194.2

Little heavy bunched up meals last night accidentally. Probably next time should just switch to quicker carbs.

Great upper at pf this morning. Overloaded on everything or got extra reps.

Mothers day over but had a great day with family.

1 gram over on fat and 1 meal left so gonna have to adjust here in a bit.

View attachment 251328
Click to expand...
Screw the placing man. Just go up there give it ur all and have fun! I’m predicting dead last for my self and I could care less lol I just wanna do it and push my self to do some shit a lot of people won’t do 😬
 
192.2

also got 7 hours of sleep. awesome!

great lower today

delt cables
27.5 x 10 up 5lbs
22 x 12 x 10

adductors
190 x 15 down 1

lying leg curls
155 x 12 up 5 lbs

leg ext
140 x 15 same
140 x 12 same

leg press
717 x 17 overloading
656 x 13 up 5 lbs

hack squat
320 x 14 up 5 lbs
this one made me happy, by rep 3 i was like oh shit im not making 10 maybe.
dug deep to get to 10 and I was like I can do more i think, got another 4 perfect reps.
i might have been able to squeeze another one but felt like i was really pushing it

calf raises
200 x 20
180 x 20
160 x 20
160 x 20

rear delts pec deck
125 x 14 same
125 x 12 up 5lbs
120 x 12 down 2

leg raises
yikes these were extra tough, yesterday hit that planet fitness hammer strength ab machine pretty hard
really felt it my abs were screaming lol
x 18
x16
x14
x13


no changes in foods today

Screenshot_20260511_081124_Gallery (1).jpg
 
Last edited:
dcdogz said:
192.2

also got 7 hours of sleep. awesome!

great lower today

delt cables
27.5 x 10 up 5lbs
22 x 12 x 10

adductors
190 x 15 down 1

lying leg curls
155 x 12 up 5 lbs

leg ext
140 x 15 same
140 x 12 same

leg press
717 x 17 overloading
656 x 13 up 5 lbs

hack squat
320 x 14 up 5 lbs
this one made me happy, by rep 3 i was like oh shit im not making 10 maybe.
dug deep to get to 10 and I was like I can do more i think, got another 4 perfect reps.
i might have been able to squeeze another one but felt like i was really pushing it

calf raises
200 x 20
180 x 20
160 x 20
160 x 20

rear delts pec deck
125 x 14 same
125 x 12 up 5lbs
120 x 12 down 2

leg raises
yikes these were extra tough, yesterday hit that planet fitness hammer strength ab machine pretty hard
really felt it my abs were screaming lol
x 18
x16
x14
x13


no changes in foods today

View attachment 251428
Click to expand...
U got some meaty legs man! God damn drumsticks 🍗
 
Meetketchup said:
Looks like the GHK and vacuums are having some effect as well.
Click to expand...
yea def has helped a bit, ill be interested to see what it looks like when im in the 170s again but it seems better, and spamming leg raises and rope crunches I think helped grow lower a little.
I made sure ever raise or crunch targeted that lower area as much as possible.
 
193.5

rest day cardio done

slept terrible for some reason. I could kinda tell it was gonna be bad one when I was going to sleep, just felt a little restless.
today should be better.

foods today nothing new.

got a pixel 3 watch now, has a lot more info on sleep etc different things that will be helpful I think in the future.
my cheap little chinese watch was kinda shitty lol.

i have to assume its way better at tracking steps and it seems my other one was off by alot lol. like 3k-4k short on steps roughly.
it seems better at tracking my heart rate as well, helping push cardio just a tad.

I use to run ALOT ALOT, and also with the boxing I used to do and the bjj I currently do I dont ever seem to get all that winded.
One thing i know boxing did for me was raise my v02 permanently and it never went away.
the training I did at the gym I went to was incredible lol.

wed do circuit style stuff for warm ups, about 10 min of jumping jacks, squat jumps burpess etc, then run about 2 miles.
then 10 min of jump rope, followed by about 20 - 40 minute of straight bag work, THEN AND ONLY THEN would we start boxing in the ring lol.
I would have to change my clothes sometimes 3-4 times because i was literally soaked in sweat.

I vomited sooo much while there but towards the end it was like clockwork and easy.

I really have to push an incredible pace (i feel like) to get my
heart beat over 100. resting its in the 50s and when i sleep its in the 40s.

1778590229053.png
 
193.8
solid pull sesh. didnt move the needle to much in reps or weight, but it was solid. seated lat bar rows stole the show today, felt a deep fire in my loins haha.


also got 650 sleep last night. incredible how much a difference it makes. always blows my mind, idk how i did before. I used to run on
5 hours of sleep or less, and be hungover and have great days, but I guess when youre eating 5000cals and a lazy fat fuck its not that hard lol.

cable lat raises
27.5 x 11 up 1
22 x 14 up 1
22 x 12 same

seated cg rows
202 x 12 down 1
192 x 13 same

seated lat bar rows
175 x 13 same
170 x 12 same

cg lat pulldowns
157 x 13 same
152 x 12 same
forgot about these, these were super nasty as well today

rope pullovers
88 x1 3 same

machine rear delts
105 x 13
100 x 12 up 5lbs

standing cable curls
27.5 x 15
27.5 x 12 same

machine preacher curls
22.5 x 13 same
20 x 12 same

rope crunches
71.5 x 22 x 20 x 20 x 19 up 5lbs




same foods not changing anything, as much as id like to since maintenance weight and physique on point.

quick dirty post bjj and post pull pics.
despite slightly less food, less androgens, and lower volume, physique holding!


Screenshot_20260513_090606_Gallery.jpg



Screenshot_20260513_090620_Gallery.jpg
 
dcdogz said:
192.2

also got 7 hours of sleep. awesome!

great lower today

delt cables
27.5 x 10 up 5lbs
22 x 12 x 10

adductors
190 x 15 down 1

lying leg curls
155 x 12 up 5 lbs

leg ext
140 x 15 same
140 x 12 same

leg press
717 x 17 overloading
656 x 13 up 5 lbs

hack squat
320 x 14 up 5 lbs
this one made me happy, by rep 3 i was like oh shit im not making 10 maybe.
dug deep to get to 10 and I was like I can do more i think, got another 4 perfect reps.
i might have been able to squeeze another one but felt like i was really pushing it

calf raises
200 x 20
180 x 20
160 x 20
160 x 20

rear delts pec deck
125 x 14 same
125 x 12 up 5lbs
120 x 12 down 2

leg raises
yikes these were extra tough, yesterday hit that planet fitness hammer strength ab machine pretty hard
really felt it my abs were screaming lol
x 18
x16
x14
x13


no changes in foods today

View attachment 251428
Click to expand...
Great Job staying lean you guys! Should make the prep a breeze for you and your cucumbers lol.. look good man!
 
193.5
weight super stable for the most part. average will be spot on or maybe .1 over. basically zero change.

super bad sleep! my fault tho, i was super agitated with work stuff before bed and had a semi late evening due to it.
i woke up and felt totally fine tho so went after it and did well. feeling it now a bit at work.

had a little extra time and crunch has a huge room for like group classes with mirrors and worked on vacuums and posing for a good 10 12 min
it was open and nobody in there so just went at it.

vertical chest press
285 x 12 up 10lbs
275 x 10

dec chest press
240 x 11
235 x 11
same

incline chest press
245 x 10 up5lbs barely got this and didnt really like how it felt dropped weight a bit and did one more set felt like my form was breaking since the first rep and was getting some shoulder pressure
just felt like i didnt hit my chest at all really
225 x 10 felt way better

standing cables low to high
33 x 14 same
27.5 x 15 up 2reps

seated triceps machine with seatbelt
345 x 12
325 x 12 dropped 20lbs
seatbelt makes a huge difference since i float up without it

upright rows
85 x 12 same
80 x 12 same

overhead triceps cable ext
82.5 x 13 up 1 rep
77.5 x 12 up 1 rep

rope pushdowns
49.5 x 12 same

leg raises

x 22
x 21
x 19
x 18

same foods no changes
 
found a recipe for making your own sugar free syrups
might be able to try this actually seems simple enough


1778772639500.png1778772656870.png

i’ve found making the syrups myself is not difficult at all, the options are endless, and it saves quite a bit of money. And you can customize taste and thickness to your liking!

The base to any syrup will always pretty much be water and xanthan gum to thicken it. The way I like to do it is bring water to a boil and start whisking in little bits of xanthan gum until it starts to get close to desired texture, keep in mind that it will thicken slightly as it cools.
(As for measurements, I believe you should experiment with it yourself depending on how much you want to make and texture you like, but maybe start off somewhere in the neighborhood of 3-4g xanthan gum for 450ml of water)

As for taste, here are some of my recommendations:
  • liquid sweetener, no brainer, use it to bring to taste after thickening. I would steer clear of the powder form because polyols mess me up big time.
  • salt, without salt anything will be bland, obvious.
  • extracts, vanilla works in virtually anything but you can go fancier with butter or caramel extracts
  • cocoa powder (around 20g for 450ml) will make it into a nice chocolate syrup but obviously it has kcal, same things like powdered peanut butter etc. Though the calories per serving will be negligible.
  • Hidden gem: I like to use several teabags while boiling before adding xanthan gum. Something like a caramel-vanilla flavor can add quite a bit of depth to your syrup, no need for expensive extracts that way!

Store it in the fridge, for me it has kept for weeks but it doesn’t really last me longer than that for obvious reasons ;)

I
 

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