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

[WED]

W7D1 - Push Focused Upper

Was able to get a good long walk in around 11. Man I'm ready for summer to be over. So damn hot.

Good lift. Was a bit worried as I felt my sleep was kinda shit last night, woke up to pee around 230 and felt tired, but the next 2 hours seemed to be enough. Keep moving up, Incline Smith continuing to move well. Goal was working sets close to 315 by Thanksgiving. Def aggressive, but I think I can get there. Hopefully a 4 week blast of SuperDrol will push me there.

At 13k right now, about to hit up a 30 minute walk at 4pm during my last call of the day before I'm off to my son's final t-ball game

Pretty sure we're going to hit a restaurant after t-ball and I want to stick to my diet. So made a cold Churro CoR bowl with blueberries and a Dubai Chocolate Whey Drip on top to eat mid game.

Also swapped in some frozen Mahi Mahi in my rice bowl. Pretty good change up from chicken, lil more expensive, but super lean and tasty.




Upper Push - Only 70 more pounds to go on Incline Smith. No problem lol

 

[WED]

Mapped out my calories and for dinner was supposed to have 0.5 servicing of Spanish Rice. Did 1.5 servings and realized after I ate .

 

[WED]

W7D2 - Over ate my calories. Not too thrilled about that, but it was only like 190 extra.

14k steps today. 1k off. Leg day is always harder to get a decent walk in. Weather Forecast looks like pure shit Friday and Saturday. Might have to do some indoor cardio.

Look at the fatty over here


Leg Day. Weight going up. Added a 3rd set to pendulum squats.

 

[dcdogz]

W7D2 - Over ate my calories. Not too thrilled about that, but it was only like 190 extra.

14k steps today. 1k off. Leg day is always harder to get a decent walk in. Weather Forecast looks like pure shit Friday and Saturday. Might have to do some indoor cardio.

Look at the fatty over here
View attachment 263566

Leg Day. Weight going up. Added a 3rd set to pendulum squats.

View attachment 263565

You can just drop carbs next 4 days .25 of the over no biggie.

Or not even worry about it happens

 

[WED]

You can just drop carbs next 4 days .25 of the over no biggie.

Or not even worry about it happens

Yeah, Imma roll with being annoyed but a weekly deficit of ~6810 vs 7000 isn't a big deal.

 

[dcdogz]

Yeah, Imma roll with being annoyed but a weekly deficit of ~6810 vs 7000 isn't a big deal.

Its better then when I accidentally misread weekly macros and over ate for a week lol

 

[Meetketchup]

Mapped out my calories and for dinner was supposed to have 0.5 servicing of Spanish Rice. Did 1.5 servings and realized after I ate .

Think of it as a refeed! No harm done. Tasted good I bet.

 

[WED]

Think of it as a refeed! No harm done. Tasted good I bet.

It was lovely but not planned after my son's birthday where I refeed on cupcakes and Papa John's.

 

[WED]

W7D3 - Punishment Day. Added cardio to make up for yesterday (kind of)

Didn't think I'd get all my steps in so went to PF and hit the Stairmaster in the afternoon. Did 30 minutes with a HR between 125-135

IDK how many steps were from the Stairmaster, but ended up with 14,200. Might walk in circles around my house for 7-8 minutes to get to 15k

Macros -- Properly Measured everything out. Made some absolute fire Cream of Rice. Samoa Bowl of Gains with blueberries/strawberries and Dubai Chocolate from Muscle Sport Whey Drip. Shit was heat. Need to start a CoR Combination Thread.


Back Focused Upper -- Good lift. Just takes a while. Hopefully have a dedicated pulldown machine next week

 

[WED]

W7D4 - Legs....Damn it's really hard to get steps in during the morning time after legs. I'm fucking wiped. Couldn't get the energy to walk until noon today, but got in on short and one longer session.

At 14k now. I'll pace and move some and hit 15+ by night

Successfully measured food once again. 2 days in a row!


Legs B, more single leg or isolation work. Compound stuff all at the end. Weight/Reps all going in the right directions. Really focusing on as deep a stretch as possible on the Pendulum Split Squats.

 

[WED]

Pre blood work check in upon waking up. No pump, not really flexing.

Starting to get better ab definition without trying to flex em. Chest lines working. Need to get some back shots....wait what?

 

[WED]

W7D5 - Upper Push Focused

Got an even tonight for my wife's work. So trying to mass eat everything at home so I can avoid food out. Over ate calories a touch (intentionally).

Also helped today that I had to fast until about 830am for bloodwork. Then lifted for 2 hours during "work" and all my meals were pushed back today. Focused solely on potatoes as they are a bit more filling than rice. @dcdogz also whipped up some asian cucumbers to eat on for volume at near zero calories.

17k steps right now. 4 miles work fasted this morning then some pacing an 3mph at 8 grade on the walking pad to end the evening. I assume I'll add another 1500 out tonight.

Macros


- Feeling good thought I'd push Incline Smith up vs same weight and going for more reps. Almost got 8 reps

 

[dcdogz]

W7D5 - Upper Push Focused

Got an even tonight for my wife's work. So trying to mass eat everything at home so I can avoid food out. Over ate calories a touch (intentionally).

Also helped today that I had to fast until about 830am for bloodwork. Then lifted for 2 hours during "work" and all my meals were pushed back today. Focused solely on potatoes as they are a bit more filling than rice. @dcdogz also whipped up some asian cucumbers to eat on for volume at near zero calories.

17k steps right now. 4 miles work fasted this morning then some pacing an 3mph at 8 grade on the walking pad to end the evening. I assume I'll add another 1500 out tonight.

Macros
View attachment 264148

- Feeling good thought I'd push Incline Smith up vs same weight and going for more reps. Almost got 8 reps

Man i really liked cucumber, red onion, lime, salt and some dill.

Saving that one for when things are really dire lol

 

[WED]

Man i really liked cucumber, red onion, lime, salt and some dill.

Saving that one for when things are really dire lol

Some pickled red onion would be a nice touch. Did soy, sriracha, rice vinegar, and some zero cal sweetener

 

[WED]

Avoided all food and deserts at the event last night. Not sure the last time my old ass been out past 10pm, but fuck....1030 really started to hit hard. I was done.

Only got ~4 hours or of sleep. Hit the snooze once and was then super stoked to step on the scale and be 2.8lbs heavier than the day before. So glad I made good food choices

 

[WED]

- Feeling good thought I'd push Incline Smith up vs same weight and going for more reps. Almost got 8 reps

Not sure why my chart didn't post....

 

[dcdogz]

Avoided all food and deserts at the event last night. Not sure the last time my old ass been out past 10pm, but fuck....1030 really started to hit hard. I was done.

Only got ~4 hours or of sleep. Hit the snooze once and was then super stoked to step on the scale and be 2.8lbs heavier than the day before. So glad I made good food choices

So fckin annoying these events. I travel a bit too and fucks with my sleep so bad.

When I first started this journey i used to find a random empty beer can / beer bottle, fill it half way water then just walk around with it and pretend lol so people wouldn't bother me about drinking

 

[WED]

W7D6 - Legs Day

Brutal getting up at 440 after going to bed at 1215. Once I was up, I was awake and ready to lift. But hit my snooze for the first time in a while and was questioning life for a minute. Had to take a mid morning nap from about 1015 to 1130 to feel better. Got 30 min at 3.2mph/8 grade then went on a longer walk.

Have to fly to Boston tomorrow for a 1 day trip. Looks like Planet Fitness lift on Monday.

Steps - Shy of 15k....but 14. Had more yesterday and most likely go over tomorrow. Still on track for 450k steps in July

Macros - Had some lunch plans and then pizza for dinner that I avoided by pre-eating. Let the fam eat whatever.

Cream Of Rice Combo for Dinner: Chilled Samoa CoR, Dubai Chocolate, Blueberries

Legs day - Things moving in the right direction still. 2nd week of UL 3x frequency and feeling strong still. Recovering well.

 

[WED]

New CoR Flavors

 

[WED]

Week7 Day7
Active rest day. Got back to normal sleep. 7 hours. Weight dropped 3.6 lbs in 24hrs. Down about 2.5 for the week. I've got to fly to Boston for a meeting Monday then flying back. Got food back and hopefully can stay on plan. I'm not getting back late, so shouldn't screw my schedule up too much outside steps will be super low tomorrow.

Found a new lab company that seems cheaper than Good Labs or PrivateMD. $10 fee then pay per test.

Build your lab order, Dirt Cheap Labs

Search over 100 markers or paste your own list. Start from a panel or build your own, watch the total add up, pay once, walk into a lab.

dirtcheaplabs.com

 

[dcdogz]

New CoR Flavors

View attachment 264215

Fuck that fruity looks good. Lemme know how it is.

I make my own cor but damn im tempted here.

 

[WED]

Fuck that fruity looks good. Lemme know how it is.

I make my own cor but damn im tempted here.

What do you flavor it with? Just protein powders?

 

[dcdogz]

What do you flavor it with? Just protein powders?

Stevia and skinny mixes or syrvia and ceylon cinnamon

 

[WED]

Stevia and skinny mixes or syrvia and ceylon cinnamon

Thought about doing something like this. I've bought the orange box when traveling and out in whey, zero sugar syrup and then topped with some cereal and it was solid

 

[dcdogz]

Thought about doing something like this. I've bought the orange box when traveling and out in whey, zero sugar syrup and then topped with some cereal and it was solid

Toasted marshmallow, and peanut butter skinny is my favorite.

For water the chai tea one is amazing.

 

[WED]

Toasted marshmallow, and peanut butter skinny is my favorite.

For water the chai tea one is amazing.

I'll have to try these. I think I have about 9 months worth of CoR at the moment. I need to stop buying them but "limited" released flavors keep coming out.

 

[WED]

Does anyone have a "free" day of eating that is just not your normal schedule? Mon-Sat I pretty much eat the exact same thing.

Sunday I got for my long walk then hydrate and drink some coffee until 9ish just to delay some food. My food is "different". Still healthy, whole foods, fruits....just out of order than the rest of the week.

I'm about to eat dinner on a plane (Banana, Bagel turkey sandwiches) to get my last 750 calories in. Pretty full right now.....the "off plan" eating kind fucks with my head like I'm over eating even though I eat 200 less calories today than my training days. Kind of good bc mentally it's almost like a chest day, but it isn't.

 

[dcdogz]

Does anyone have a "free" day of eating that is just not your normal schedule? Mon-Sat I pretty much eat the exact same thing.

I dont. I don't really get cravings either unless we are cutting pretty hard which fucks with my head a little.

I really do like my foods.

I had a couple of free meals and it was super mid as well. If i ever get a free meal not doing fast food doing like pb and j and cereal or something. I tried the fast food on one just to see and pretty much hated it lol.

Unless its tied to maybe a birthday anniversary would i go out to eat or something.

However at the same time, family time and dinner are precious so who knows maybe i will go out with the fam. They dont really care anymore at this point.

Yesterday i got a stripe at bjj promos and I took them to chilis. I had unsweet tea.

Watching them do this shit was fun.

 

[Meetketchup]

Does anyone have a "free" day of eating that is just not your normal schedule? Mon-Sat I pretty much eat the exact same thing.

A free meal of not counting sure, but not a whole day. For me it would defeat the purpose of counting for the rest of the week. If it works for you though, cool.

 

[dcdogz]

A free meal of not counting sure, but not a whole day. For me it would defeat the purpose of counting for the rest of the week. If it works for you though, cool.

Id wreck my week for sure no way lol