🌊 🌊 🌞 🌞 WED Hot Summer || 61 Week Prep Log || Show Date 8/7/2027 🌞 🌞 🌊 🌊

[dcdogz]

Trip was great, thx. Short, but 1st vacation my wife and I have taken w/out our 6 year old son. Much needed.

im itching to do a trip with me and my wife, but at the same time id feel bad.
but i guess its one of those things gotta make time for each other no matter how hard it can be being away from the kids.
especially after this prep shit imma owe my wife a big one

 

[WED]

im itching to do a trip with me and my wife, but at the same time id feel bad.
but i guess its one of those things gotta make time for each other no matter how hard it can be being away from the kids.
especially after this prep shit imma owe my wife a big one

If we haven't taken our son on 2-3 vacations every year since covid, I'd feel bad about it. But dude is super privileged, so a weekend with Grandma wasn't too big of a deal. Wife & I waited to have kids and traveled a ton in our 20s and 30s. Nice to have a little break for just us. Kids are super important, but gotta find time for the two of yah.

Post show in 14 weeks, early fall....perfect time to fly south and find some remote beach. You'll be hungry as fuck rebounding so not the worst time to slightly binge a touch coming out of single digit body fat. ha

 

[Omoplata]

If we haven't taken our son on 2-3 vacations every year since covid, I'd feel bad about it. But dude is super privileged, so a weekend with Grandma wasn't too big of a deal. Wife & I waited to have kids and traveled a ton in our 20s and 30s. Nice to have a little break for just us. Kids are super important, but gotta find time for the two of yah.

Post show in 14 weeks, early fall....perfect time to fly south and find some remote beach. You'll be hungry as fuck rebounding so not the worst time to slightly binge a touch coming out of single digit body fat. ha

you’re consistent, keep it up. I also have thought of a 3x week frequency, 4x a week just seems excessive (for legs)

 

[WED]

you’re consistent, keep it up. I also have thought of a 3x week frequency, 4x a week just seems excessive (for legs)

There's zero chance I could do 4x frequency for legs lol

Think I'm going to switch the week after next.

 

[WED]

Week 3 Day 5

Happy about the weight. Hopefully tomorrow is a little lower before I go to Virginia for a week. I've been neglecting planet fitness and buying weekly memberships at gyms. I don't feel like doing that and the last few gyms I've been too (Muscle Factory in Tempe and Absolute Recomp in Dallas) have kinda ruined anything in between them and Planet Fitness for free.

Pull Day -- Progressing well. 1st pull in my garage and most things up.


HItting macros well. Pretty much the same thing every day except dinner. But dinner is consistently meat, potatoes/rice or a bun, then veggies.


Lift first thing in the AM and really trying to pack carbs around the workout and early in the day vs at night. We'll see how this goes vs spreading it out. Tweaking the edges trying to optimize.

So by 1130 I've eaten ~340 of 460 (~78%) of my daily carbs



Steps / Cardio. 16k steps with 20 minutes on the walking pad at 3mph and 12ish incline. Maxes at 8, so I propped it up higher with a 2x6 under the front legs.

 

[WED]

Oh, outside buying endless vitamins for 30% on prime day, I got a 64oz water bottle to ensure I'm drinking at least a gallon a day. Pretty sure I was before, just out of smaller shaker bottles, but fuck am I pissing endlessly at night.

Want to make sure my 'crit doesn't get too high with the EQ.....

128oz water
16oz energy drink
20oz water in preworkout
20oz water in intraworkout
24-36oz of diet Soda that is essentially water
20oz+ black coffee

My wife claims I can't "count" anything that has caffeine in it, but what does she know? Her ideal dinner is butter pasta and wine

 

[WED]

My Coach (me) was doing some research (scrolling tiktok) looking for some glute exercises. Found this with a TorQ wedge block.

I hate Bulgarian Split Squats. I hate these too, but I will continue to do them. Trying to focus more on hip extension vs knee for the glutes.

Veins poppin with good lighting & EQ

 

[WED]

New one to me.....

 

[WED]

Week 3 Day 6

Travel Day. Lifted early AM then spent morning getting the fam situation for a week trip home. Good Legs session. Most everything up. Steps lacking. Macros solid except for the cookie I ate in the lounge my son forced on me.







- Went over .

 

[WED]

Week 3 Day 7 - Rest Day. Week complete

Front Loading Recap

EQ Should be fully or close to saturated. Front Loaded at 600mg/wk for first two then back to 300 this week and the remainder of the cycle. Feeling pretty solid. Hopefully avoided any E2 crashes.

Week two I got some absolutely crazy night sweats for a few nights, but that went away. I've had some tren sweats before, but this was me literally dripping water like I was in a sauna with plastics on (iykyk from cutting weight @dcdogz). Was in a hotel and thought it might be the shitty sheets, then redeye flight was fine, then on vacation literally soaked a spot on the bed and the sheets had beads of water/sweat on them. That has gone away. Think it was the body adjusting to the compounds.

Fasted 6.5mi walk this morning. 12,000 step.

Macros - I've got my day planned and have 600kcal left for dinner. Brother is grilling out, probably going to swap in some chicken breasts for burgers and make some broccoli on the side.

 

[WED]

Week 4 Day 1

Week 4 will be sponsored by Planet Fitness. Finding some new machines. First time I've found a legit chest supported t-bar style row. Always plenty of rowing options for close grip and elbow tucked, but they had a seated row with horizontal handles I could do an upper back row. Didn't sue them, but they had plate loaded shoulder, incline, flat presses & pull downs in addition to the MTS Hammer Strength.

Due to Holiday schedule and time at a small beach town before the 4th, will be doing Upper, Lower, rest, rest, Upper, Lower, rest. Still hitting muscles 2x....but feel like I'm missing a lift.

Upper


Macros - Got everything planned except for dinner tonight. Eating out and targeting blackened tuna and veggies. Might have to supplement later.

 

[WED]

Oysters....low key great protein snack?

6 are 160cals, 18p/10g/4f

That's a damn protein bar.

 

[dcdogz]

Oysters....low key great protein snack?

6 are 160cals, 18p/10g/4f

That's a damn protein bar.

im hit and miss with them.

im spoiled since i live close to the ocean so i get them right off the boat from local fishers and all the local pubs on the beach get whatever they catch and cook it fresh.
if you go fishing you can even take your catch and theyll cook it for you, its really cool.

theres a big difference in fish if youre not eating from somewhere close to the water lol.

i used to live in dallas for about 7 years, and i stopped eating fish completely lol.

 

[WED]

im hit and miss with them.

im spoiled since i live close to the ocean so i get them right off the boat from local fishers and all the local pubs on the beach get whatever they catch and cook it fresh.
if you go fishing you can even take your catch and theyll cook it for you, its really cool.

theres a big difference in fish if youre not eating from somewhere close to the water lol.

i used to live in dallas for about 7 years, and i stopped eating fish completely lol.

I agree with being close to the coast. I'm back home on the Chesapeake Bay then spending some time on the Eastern Short before the 4th. Lots of good local oyster fisheries in the bay now.

Somethings travel, like high end sushi is always legit. An expensive Omakase is easily my favorite mortgage meal.

 

[TommyJam]

I'm back home on the Chesapeake Bay

I just recently got back from a weeks Vacation on the mouth of the Potomac. Good chunk of my protein for the week was local seafood, and it was great.

 

[dcdogz]

I agree with being close to the coast. I'm back home on the Chesapeake Bay then spending some time on the Eastern Short before the 4th. Lots of good local oyster fisheries in the bay now.

Somethings travel, like high end sushi is always legit. An expensive Omakase is easily my favorite mortgage meal.

gotta get some lobster rolls!
one thing we dont really have where im at. lobster rolls not a thing!

 

[WED]

I just recently got back from a weeks Vacation on the mouth of the Potomac. Good chunk of my protein for the week was local seafood, and it was great.

I've looked at house over there on the western shore of the bay, but I've never been there. There are a lot of pretty small towns over there.

 

[TommyJam]

I've looked at house over there on the western shore of the bay, but I've never been there. There are a lot of pretty small towns over there.

we stayed in a tiny beach town. got a very nice Airbnb on the water with private beach access and water toys included for much cheaper than similar in larger towns.

 

[WED]

Reracking etiquette is just horrible at Plant Fitness. This one made me laugh. Especially bad

 

[WED]

Week 4 Day 2 - LEGS

Had some night sweats last night. 1st night with those in a week or two. Hopefully just a one off. But feel great otherwise.

Another lovely Planet Fitness lift. Leg equipment might be their best foot forward. Outside being close to full stacking the Ext/Curl machines, I really like the Matrix machines. I can lock in tightly (Need a seat belt for extensions -- will bring next time) and it has a really good resistance profile.

Smith for RDLS/SLDLS is perfect.

Hack Squat is solid, which I had my hard platform squat shoes vs barefoot....but they take up a ton of space

New Standing calf raise machine, Ad/Abductor work, and they've got plate loaded glute bridge machines now too. Pad is a little bulky, not as good as some others, but got the job done.

Two Days of "rest" coming up. Planning on 6-7mi morning walk around the little town. It's a 2.2 mile loop. Then beach the rest of the day.


- Moved exercises around. Did isolation 1st (Curl/Ext) then RDLs and Hack Squat. Added in some Glute Raises (which I could do these at home) then some adductors and HS Crunches.



- Gonna have to focus today to get my steps in. Will at a minimum get 3 miles in dedicated.

- Family is demanding Pizza tonight. Had to push around calories and cabs a bit, but think I've got it.

 

[dcdogz]

Week 4 Day 2 - LEGS

Had some night sweats last night. 1st night with those in a week or two. Hopefully just a one off. But feel great otherwise.

Another lovely Planet Fitness lift. Leg equipment might be their best foot forward. Outside being close to full stacking the Ext/Curl machines, I really like the Matrix machines. I can lock in tightly (Need a seat belt for extensions -- will bring next time) and it has a really good resistance profile.

Smith for RDLS/SLDLS is perfect.

Hack Squat is solid, which I had my hard platform squat shoes vs barefoot....but they take up a ton of space

New Standing calf raise machine, Ad/Abductor work, and they've got plate loaded glute bridge machines now too. Pad is a little bulky, not as good as some others, but got the job done.

Two Days of "rest" coming up. Planning on 6-7mi morning walk around the little town. It's a 2.2 mile loop. Then beach the rest of the day.


- Moved exercises around. Did isolation 1st (Curl/Ext) then RDLs and Hack Squat. Added in some Glute Raises (which I could do these at home) then some adductors and HS Crunches.

View attachment 259714

- Gonna have to focus today to get my steps in. Will at a minimum get 3 miles in dedicated.

- Family is demanding Pizza tonight. Had to push around calories and cabs a bit, but think I've got it.
View attachment 259715

planet fitness is quietly becoming a good gym lol
depending on what youre doing you can get quite a bit done there.

although the plain jane barren ones still running the old mantra are so weird the few times I walk into them. Its kinda jarring going from a semi decent or decent planet fitness to the old style ones.

 

[WED]

planet fitness is quietly becoming a good gym lol
depending on what youre doing you can get quite a bit done there.

although the plain jane barren ones still running the old mantra are so weird the few times I walk into them. Its kinda jarring going from a semi decent or decent planet fitness to the old style ones.

It has enough to get the job done they have like 6k location (except if you are going to downtown San Fran). So almost anywhere you go you'll be clsoe to a gym to lift at.

Def improving. I have no qualms doing a push and leg day there. Back is starting to get right.

 

[dcdogz]

It has enough to get the job done they have like 6k location (except if you are going to downtown San Fran). So almost anywhere you go you'll be clsoe to a gym to lift at.

Def improving. I have no qualms doing a push and leg day there. Back is starting to get right.

yea thats the biggest thing, its mostly available almost anywhere you go so its pretty easy to plan a workout or modify it regardless of which type of pf it is.
i got the black card because a new one opened up and had a memebership special for 9.99.
the one thats actually close to me got mad, and started enforcing the 10check in rule. $5 bucks if you go over 10.

i dont go more then 10x a month but kinda funny.

 

[WED]

Week 4 Day 3 -- Rest Vacation. 6.5 miles fasted in the AM. Steps around 19k

Week 4 Day 4 -- Rest Vacation. 3.5 miles fasted in the AM. Walked around town with my wife. Steps around 16k

 

[WED]

Week 4 Day 5 - Upper

Back in PF for my final "Long Upper" before I got to some high frequency. Starting to full stack some machines at PF. HS Shoulder press, Tricep Push Downs.

Walked 4 mile fastest, lifted at lunch, went out on a boat in the afternoon. Some light swimming.....but damn that's such a good workout

 

[WED]

Week 4 Day 6 - Legs

Super tired this morning. Long week away from home. Sleeping good. Wanted to walk after my lift was wasn't feeling it. Lift was good.

 

[WED]

Week 4 Day 7

Traveling home today. Hoping to be at home for the next 8 weeks. No travel planned right now. Gotta lock in.

Fasted Cardio for 4 miles this morning before leaving for the airport.

Got called out on the beach yesterday. "What are you on, bro". . Tried to play it off like just TRT, but talked to the guy for a minute and he recognized a fell EQ user then fessed up. Talked about bodybuilding a little and some local gyms that I'll hit the next time I'm at home.

 

[WED]

W5D1 - Start of 3x Frequency. We'll see how this goes

Compounds
700 Sust -- 300 EQ -- 500 NPP -- 250 Tren Hex

Bloodwork will be scheduled soon. Probably do it during week 7. Feel really good. Night sweats seems to have gone away. Sleeping pretty well, so the Hex is pretty manageable at 250 (equivalent to 210 Ace). Was planning on this being a longer cycle so might drop it soon or lower it, just depends on blood work. I've been debating trying to push it longer than 20 weeks then do a health phase for 6 weeks or so leading to end of year.

Macros - Back to my Slop Bowls and Sweet Potatoes

16k steps. 20 minutes on walk pad at 3mph and 12 grade. HR in the upper 120s

Upper A - Push Focused - Will alternate between Push focused and Pull Focused

Reps finally starting to move on Incline Smith. Had a goal to get to 275 for reps, might be a little aggressive.

Added a Foam Roller on my bench when I did Cable Flies. Rounded surface definitely gave me a better stretch and ROM vs a flat back pad.

 

[WED]

Went to bed pretty early last night, thought I was rested, but last week starting to hit me hard. I'm fucking tired. Took a 30 minute nap at about 11 and feel better. Usually being tired makes is pretty hungry, which I am. Just crush some chicken and rice and seems mostly satisfying. Trying to drink a bunch of liquids to help fill up.

 

[WED]

W5D2 -- Legs

When I change splits or adjust I sometimes like to lower the weight and recheck form. Did this on Pendulum squats today. Wanting to really focus on taking a pause at the bottom (not a rest) then explode back up. Also limit to no rest at the top for constant tension/movement.

Wish I had my Chinese knockoffs as I start this phase, but they are floating somewhere in the Pacific ocean.

Steps -- I've got 12k steps right now. Will take an evening walk soon and push over 15k.

Macros -- Post nap hunger recovered pretty well. Some liquid helped hold me over until massive salad, chicken, sweat potato bowl.



Legs A -- First of 3 leg days this week. Little nervous to see how this plays out. My midweek leg workout is a little lighter weight/higher reps. Hoping for easier recovery. We'll see.

Put isolation before compound, dropped squat pattern 10% and focused on full second pause at the bottom.