dcDogz very normal log

[Halfi]

191.8

so we are in a deficit

great push! back healing a little slower now but still better overall.


matrix vertical chest press
285 x 12 up 1
275 x 10 same
255 x 10 added set

dec chest press
240 x 13 up 1
235 x 12 same
225 x 1 0 added set

incline chest press
235 x 12 same
225 x 10 added set

standing cable flys high to low

33 x 14 same
27.5 x 13 down 2
22 x 12 added set

seated triceps pushdown machine
345 x 11 down 1
325 x 11 down 1
305 x 11 added set

upright row bb
85 x 12 x 10 same
75 x 11 added set

overhead triceps
82.5 x 15 up 1
77.5 x 13 up 1
71.5 x 12 added set

rope pushdowns
48.5 x 12 same
38.5 x 13 added set


rope crunches
4 sets x 66lb x 19 x 18 x 18 x 17

went ahead and knocked out cardio right after not sure about this evening / schedule with kids so didnt want to take a chance. normally do bjj so kinda the same i guess.
got 20 min stairmaster, oh how ive missed thee lol.
no bjj this week, didnt heal up as much as I thought this night but its still better, just not gonna do anything pointless or risky.

no real changes in foods.

View attachment 254418
View attachment 254419

God i hate the stair master . That thing tears my back up.

 

[dcdogz]

191.8

Very mid ham day.
And aggravated my back a bit on pendulums.

Not terribly luckily but thought I was safe, after the first set seemed good to go.
2nd set ouch 4th rep was like damn.

Might wake up tomorrow and be back to today hopefully.

Woke up feeling pretty good too oh well.
Luckily not back to monday pain, kinda in between Tuesday wednesday roughly.

Sldls definitely no go, i had aggravated it before so not sure how woulda faired but didnt seem too likely. Tried just lifting 2 plates on the belt squat machine and was like yea this feels sketchy as fuck.

Got a little work with 25lb dbs and 30lb dbs not alot.

Added a extra set to lying curls to not lose sooo much volume and they felt pretty good.


I tried 2 plates leg press machine just to see how felt and should be alright Monday with a little less weight and limit rom a bit.

Beyond that everything was good.

Same foods yesterday. And ill post up numbers little later.

 

[dcdogz]

cable laterals
22 x 15 same
22 x 14 same
22 x 12 up 2
22 x 11 new set

abductors
185 x 14 same
180 x 12 new set

seated leg curls
210 x 16 up 1
210 x 12 new set

pendulums
90 x 12 same
90 x 4 injury
45 x 10
45 x 10

sldls dbs
25lb x 12
25 x 12
30lb x 12

lying curls
140 x 15 up 2
140 x 12 new set
120 x 13 extra set

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

rear delts machine
120 x 16 same
120 x 12 same
110 x 13 new set

prone incline db rows
75 x 15 up 1
75 x 13 up 1
65 x 12 new set

incline db curls
25 x 15 up 2
25 x 14 up 2
25 x 12 new set

cg seated rows
170 x 16 accidentllay lowered 5lbs
175 x 13 new set

ab machine crunch
305 x 18 x 17 x 16 x 15
kinda aggravated back but at the same time felt kinda good crunching down on it, so lowered my weight 20lbs and did what I could
stretched a bit afterward

rounding the back obviously hurts, but it seems like when I straighten a ton and drop load on it is where it also kinda hurts. kinda like if im seated in a chair and try to keep my butt secured on the chair but put my upper back into the chair, almost like stretching, thats where it hurts down there.
im guessing thats why pendulums irritated it a bit. once I gritted my teeth and put my back super tight against the pad it put pressure down there.
felt fine until it didnt.

luckily since pendulums dont really load the spine too much, and weight is relatively light didnt do too much damage . was just kinda like ow that hurt damn okay stop.
its def irritated right now at work but doesnt feel like too serious just need to keep rehabbing and being careful.

feels more like I over exerted more then anything vs re injured, just super tender. almost feels like if I pop it down there it would give instant relief, but I cant lol.
some times when stretching it pops right on the spot the hurts the most and it feels sooo good, but cant always get it.


slight adjustment to foods for breakfast, shirataki noodles coming out.

hunger is mostly under control, just volumizing things a little here and there.
mostly soupy stuff all day. potato soup, chicken in water, oats in water. water everything. lol

im down over a lb for sure no matter what I weigh in tomorow, even with 450 test and 300 npp now.
think aromasin did a little water release as well with e2 coming down id imagine.

 

[dcdogz]

also im gonna have to redo blood work, i knew that lady fucked up when she only took two vials.
i swear she wasnt paying attention and flirting with me.
ive gone lots of times, blood drawn by different people, but this lady made me feel uncomfortable. lol

imma have to call too, since on good labs it said I already scheduled a test for it, so it wont let me reschedule. mfers.

 

[dcdogz]

190.8 suspiciously new low
think aromasin doing some work here, because I am peeing CRAZY.
might be a blessing blood lady messed up so I can get my e2 with a week of aromasin down @ 450 test.
joints do feel a teeny bit dry, particularly my knee, not much might not be anything, never ran aromasin before so no idea how it affects me. might be in my head its so subtle.
not a big deal enough to even think about just little something i kinda noticed.

check ins completed
missed cardio yesterday due to some family graduations doubling up today.

back so much better phew. dodging some fucking bullets for sure.
was really worried yesterday thought I herniated/bulged a new disc.
luckily not the case. maybe a week or two more of babying and ill be outta the water.

check ins done
rest day carbs now 180, everything else the same.
down 1.5 lbs for the week.
during the week i didnt notice too many changes physique wise, however in my check in video rewatching def appear leaner with weightloss/water loss.
so good stuff so far.
luckily have boat load of little diet hacks so i can endure a bit before it really sucks. limiting suck as much as possible always best.
the pain has just started!
15 weeks to go!

 

[dcdogz]

191.2

Good upper at planet fitness.
Back about the same left it alone yesterday.
So so super stiff but as i move around loosens up a bit.

Was very careful since hadnt done upper with the injury and was pretty okay.
Shoulder press almost got me but while warming up could feel it putting a little pressure depending how i was sitting.

Got it sorted out and just tried to match didn't try to be a hero.

At the end of everything went ahead and sat on the leg press machine witj no weight just to see how single leg presses felt.

Felt surprisingly okay, hits my hams glutes a bit more but should be fine for tomorrow i think.

Pf fitness also has this stretching cage thing, never used it before but before started anything got on it and stretched out back felt pretty good.

Delt cable sides
11. 25 x 13
11. 20 x 13 x 12 x 10

Same

Cable lat pulldowns
14. 80 x 14 x 12 up1 first set
14. 72.5 x 13 up 2 reps

Smith incincllime t bar row
7. 175 x 13 up 1
7. 165 x 12 same
7. 155 x 12 same

Hammer strentgth mts row
10. 100 x 13
10. 100 x 12
10. 95 x 13 up 1

Hs incline press
7. 100 x 12 same
7. 100 x 10 barely up5lbs
7. 90 x 11 up 5lbs

Pec dec fly
10. 185 x12 down 1
10. 180 x 10 same
10. 175 x 10 same


Hs oh press
11. 100 x 12
11. 95 x 11 up 1

Pf curls
3. 90 x 12 up 5lbs
3. 85 x 12 same
3. 85 x 11 same


Pf machine triceps press
260 x 14
260 x 13
260 x 11
Same

Decline leg raises
18
17
16
Kinda was bothering back teeny bit stopped when uncomfortable and dropped a set.

Outta avocado and dont feel like going to store atm, so subbed avocado oil for my morning fats. Pretty much same foods.

Changed dinner proteins to casein see if it help with sleep alittle since get a steady drip of protein for awhile. doubt it changes anything but dont think will hurt me.

If doesnt help probably go back to chicken breast. have enough calories atm to try before
CaloriCaloriees get too low. plus plan on getting some ninja creami in the mix soonish. probably tomorrow lol.

 

[Halfi]

191.2

Good upper at planet fitness.
Back about the same left it alone yesterday.
So so super stiff but as i move around loosens up a bit.

Was very careful since hadnt done upper with the injury and was pretty okay.
Shoulder press almost got me but while warming up could feel it putting a little pressure depending how i was sitting.

Got it sorted out and just tried to match didn't try to be a hero.

At the end of everything went ahead and sat on the leg press machine witj no weight just to see how single leg presses felt.

Felt surprisingly okay, hits my hams glutes a bit more but should be fine for tomorrow i think.

Pf fitness also has this stretching cage thing, never used it before but before started anything got on it and stretched out back felt pretty good.

Delt cable sides
11. 25 x 13
11. 20 x 13 x 12 x 10

Same

Cable lat pulldowns
14. 80 x 14 x 12 up1 first set
14. 72.5 x 13 up 2 reps

Smith incincllime t bar row
7. 175 x 13 up 1
7. 165 x 12 same
7. 155 x 12 same

Hammer strentgth mts row
10. 100 x 13
10. 100 x 12
10. 95 x 13 up 1

Hs incline press
7. 100 x 12 same
7. 100 x 10 barely up5lbs
7. 90 x 11 up 5lbs

Pec dec fly
10. 185 x12 down 1
10. 180 x 10 same
10. 175 x 10 same


Hs oh press
11. 100 x 12
11. 95 x 11 up 1

Pf curls
3. 90 x 12 up 5lbs
3. 85 x 12 same
3. 85 x 11 same


Pf machine triceps press
260 x 14
260 x 13
260 x 11
Same

Decline leg raises
18
17
16
Kinda was bothering back teeny bit stopped when uncomfortable and dropped a set.

Outta avocado and dont feel like going to store atm, so subbed avocado oil for my morning fats. Pretty much same foods.

Changed dinner proteins to casein see if it help with sleep alittle since get a steady drip of protein for awhile. doubt it changes anything but dont think will hurt me.

If doesnt help probably go back to chicken breast. have enough calories atm to try before
CaloriCaloriees get too low. plus plan on getting some ninja creami in the mix soonish. probably tomorrow lol.

View attachment 254741

I use to love that little cage thing at planet when I had a membership there. When I first hurt my back I use to use it every day.

 

[dcdogz]

I use to love that little cage thing at planet when I had a membership there. When I first hurt my back I use to use it every day.

Yea that thing is very useful

 

[dcdogz]

Not a big church guy here or believer but my kids have gotten into it and religion big thing in wrestling.

No biggie to me i dont care one way or the other. Let my kids explore things and figure it out on their own.

All their wrestling buds go to a pretty chill church Sundays so i guess that means we are going to church now lol.

I guess i dont mind keep me busy sundays not thinking about food lol.

 

[dcdogz]

Church was aight. Pretty informal place. They had a potluck afterwards. I dont mind the vibes here. I grew up in a catholic school and turned me off to the whole thing.

Just chilled with my plate of nothing and my diet coke while the youth ran around crazy.

Stayed pretty satiated since i had no choice lol. Prayer was satiating my soul.

Being busy and keeping busy and talking helps.

191.8

Lower completed injury free whith solid quad work.

So after testing out leg press at pf decided would just do lower there. Mentally felt like right choice since single leg on the hammer strength leg press felt crazy solid.

Worked out really well.
Next week my lower will be at pf anyway for that camp for my son.

Little bit risky decision but worked out crazy well.
Back is still a bit tender and stiff but healing up as long as i dont re injure should be 100% soonish.

Delt cables
20. 25 x 11
20. 20 x 12
20. 20 x 10
20. 15 x 12


Adductors
20. 190 x 16
20. 190 x 12


Lying leg curls
19. 105 x 14
19. 105 x 13
Leg ext
14. 205 x 13
14. 200 x 12
14. 195 x 13

Leg press single leg
1. 90 x 14
1. 90 x 13
1. 90 x 12
Single leg is crazy different especially on this machine. first 30 -40% of rep is heavy on hams glutes then last portion is all teardrop
All the way to the top. dual leg gets way less glute ham and more overall front quad.
Felt good either way , can always tell when its solid because my quads will feel hot to the touch.

Hack squat matrix (the humbler)
24. 90 x 15 mid back
24. 90 x 15

Was extra conservative and careful.
Felt pretty good but had room to go up a bit but didnt want to risk it for the biscuit.
Was super tempted to even do a extra set because i am stupid, but decided against it.


Leg pres calvs
5 plates x 24 22 21 21

Bent over rear delt cables
20 x 13
15 x 14 x 12
10 x 13

Ab machine
90 x 20 x 18 x 17
Cut a set similar to yesterday just felt funny

Cardio later today

Foods

 

[dcdogz]

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huh didnt know that

new to me!

 

[WED]

The ghrelin spike from any excessive cardio when I'm in a deficit absolutely destroys me.

 

[dcdogz]

The ghrelin spike from any excessive cardio when I'm in a deficit absolutely destroys me.

it comes for us all unfortunately, and i get the full force of my old 260lb self ghrelin coming in.
makes u fckin crazy.

its like a demon is inside you whispering things to you lol, almost like your schizophrenic for a time lol

 

[WED]

it comes for us all unfortunately, and i get the full force of my old 260lb self ghrelin coming in.
makes u fckin crazy.

its like a demon is inside you whispering things to you lol, almost like your schizophrenic for a time lol

Had to stop doing the stairmill bc it just spiked my hunger. I can walk 25k steps and not get effected. Longer walks at a good pace

 

[dcdogz]

190.6

Rest day

Sitting at lab place gettjng blood work.

cardio later

Probably doing bjj tomorrow but no sparring and getting my cardio in after class.

Just to be safe side.

Foods today

Also finally noticed yesterday i feel kinda skinny/flat. We're here bois.

 

[dcdogz]

myprotein sale, some different wheys have less or more discount but this casein whey is 50% off with code june50.

 

[dcdogz]

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for all the older fellas!
we are elite!

married kids jobs and whatever else you got going on and still griding it out kudos to you!

 

[dcdogz]

190.6

trending down about a 1.1lbs for the week. noticed my evening weight and post workout weight starting to trend lower as well. I dont check them often just every now and again since its somewhat meaningless but still.


i feel really good right now however, good energy and pretty motivated despite being on the mend. plenty of energy to work, cardio and do dad shit.

can really tell im slimming down on the back in particular. super neat!

plus my gi this morning had room, and im wearing a shirt I couldnt wear about 3/4 weeks ago it was just too tight, now its fitted.




had a decent pull day. was a little careful on certain movements due to back but didnt get in the way much.

cables laterals
27.5 x 11
22 x 14 x 12
16.5 x 14

same

seated cg rows
202 x 13
192 x 13
187 x 12
barely held on but same

seated lat bar rows
175 x 12
170 x 12
165 x 14 up 2

cg upright lat pulldowns
157 x 14
152 x 14
147 x 13 up 2

rope pull overs
88 x 13 barely
77 x 13 up 2

machine rear delts pec deck
105 x 13 down 1
105 x 12 same
95 x 12 up 1

bicep standing cable curls
27.5 x 15 up 1
27.5 x 13 up 1
22 x 12 same

preacher curls
22.5 x 15 up 2
22.5 x 12
20 x 14

leg raises decline
16
16
15
14
stopped when uncomfortable felt pretty good

same foods from monday.

did bjj and even sparred a little but super light.
gonna do a little cardio later since it was wicked light.
potentially wont spar tomorrow since it was mostly a little stress test and after finishing up felt fine, but certain things did feel very risky. had to abandon certain positions and things, my crew was super careful with me and I trust them but still its a risk i probably dont need.
so 95% sure wont spar tomorrow and just technique, friday as well, especially friday since its no gi, and I can brace myself and support myself with the gi, in no gi dont have that luxury.

last thing I need to is to be traveling with a bad back, and while cutting, or reaggravate it and go back to square 1 or worse.

 

[dcdogz]

also the peeing is outta control atm lol.
have almost pissed myself a bunch of times lol.
matter of time before I dont make it, probably start bringing a change of undies lmao.
drinking alot of fluids and doing alot of soupy stuff but still.

its absurd.

 

[62Young]

also the peeing is outta control atm lol.
have almost pissed myself a bunch of times lol.
matter of time before I dont make it, probably start bringing a change of undies lmao.
drinking alot of fluids and doing alot of soupy stuff but still.

its absurd.

First off, you’re looking amazing. Killing it. Well done! Love this transformation!

As for the peeing, I’ve had a few dribbles escape and needed to change my diaper. But as long as the water's
moving, it’s all good.

 

[dcdogz]

First off, you’re looking amazing. Killing it. Well done! Love this transformation!

As for the peeing, I’ve had a few dribbles escape and needed to change my diaper. But as long as the water's
moving, it’s all good.

yea in the evenings i cut water off, besides what i get in my soupy stuff around5pm 6pm depending so i dont pee all night

 

[Halfi]

also the peeing is outta control atm lol.
have almost pissed myself a bunch of times lol.
matter of time before I dont make it, probably start bringing a change of undies lmao.
drinking alot of fluids and doing alot of soupy stuff but still.

its absurd.

I’m like this every day lol the guys at work bust my balls because how much I piss.

 

[dcdogz]

I’m like this every day lol the guys at work bust my balls because how much I piss.

Kinda embarrassing right now lol guys at work just see me in and out all day lol

U okay bro? Lol

 

[Halfi]

Kinda embarrassing right now lol

Yahhh it is what it is lol i got 2 operators in our crew that are in there 60s and don’t even piss a quarter of what I do. I can’t wait til I’m older I’m ganna need a diaper.

 

[BFulforth]

So I have found that if you do a 1/4-1/2 teaspoon of baking soda mixed in 4-6oz water fasted before bed it cuts down on the amount of times I have to get up to pee. From like 4 times per night, down to maybe once. Something I read a ways back and it does actually seem to help.


Sent from my iPhone using Tapatalk

 

[dcdogz]

189.3 new low

my front is a few bf% points lower then my rear. i looked pretty cool this am.

yikes woke up at 12 30 to pee, and mega hunger hit, then mind started racing about whatever
was super worried cuz fuck thats wayyy to early for literally anything lol.
wierdest thing too was I felt rested. didnt feel groggy or down or anything.

took out my trusty sleep game and played for 20 min, put it away and passed out again a little. thank god.
ended up with almost 6 sleep which was fine and i felt good too so just got up and hit my push.

was a so so push, lost a little reps here and there, might have to deload just a tiny bit.
to be expected i guess. overall still pretty solid work.

veritcal chest press
285 x 12 barely
275 x 8 lower weight down2
255 x 8 lower weight down 2

dec chest press
240 x 12 down 1
235 x 10 down 2
225 x 10 same

incline chest press
235 x 12 same
225 x 10 just barely maybe lower same

standing cable flys high to low
33 x 12 down 2
27.5 x 13 same
22 x 14 up 2

seated triceps machine
345 x 12 up 1
325 x 11 same
305 x 12 up 1

upright row bb
85 x 12 x 10 same
75 x 12 up 1

overhead triceps
82.5 x 13 down 2
77.5 x 12 down 1
71.5 x 12 same

rope pushdowns
48.5 x 13 up 1
38.5 x 14 up 1

ab machine
305 x 20 x 18 x 18 x 17

no c hanges in foods

bjj went really well, ended up sparring and was totally okay. 100% skipping sparring tomorrow back healing up but nogi is different then gi.
could feel it on ab machine, when i bend / crunch def still a bit messed up.

tomorrow big day for the back so gonna do what i can and be safe, have lots of options for solid work so not concerened.

no changes in foods.

 

[dcdogz]

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wow.

 

[dcdogz]

188.8

another new low
down almost 2lbs this week sitting at 1.8 down for the week, depending how i weigh tomorrow.
yikes im starving fuck lol finally caught up with me a little lol

not the best sleep woke up hungry but was able to get a little restless 6.

ham day went well no injuries or re injury and got some decent work in.
lost some reps and stuff all over the place, but was being careful with everything, but was still fairly solid.
was even able to sldls with some weight.

bjj was solid cardio, didnt do any real sparring but was mostly situational stuff.
back mostly held up good.

just gotta survive the week traveling.

getting my sunday upper tomorrow before trip, and checking in with coach in the am before i take off.

delt cables
22 x 15 x 14 x 12
16,.5 x 13 down 5lbs

abductors
185 x 13 down 1
180 x 13 u p1

seated leg curls
210 x 15 down 1
210 x 13 up 1

belt squats
4 plates x 14
4 plates x 14
4 plates x 14
down 90 lbs across the board, was fairly easy, but felt good as much as i wanted to load it up just had to control myself

sldls
2plates x 12 x 12 x 12 x 12
down 180
felt like i coulda done more, but same thing, didnt risk it for the biscuit and felt alright.
tossed in extra set and left it at that

lying curls
140 x 15 up 3
140 x 12 up 20 lbs, not realy up 20lbs, was injured last one so back to normal

leg press calves
6 palets x 23x 22 x 21 x 20
could feel the pressure here, reminded me that I am injured still a bit, single leg presses it is on monday.

rear delts machine
120x 15 down 1
120 x 12 down 1
110 x 12 down 1

prone incline db rows
75 x 15
75 x 12
65 x 14
same

incline db curls
25 x 14 down 2
25 x 12 same
22.5 x 13 down 2.5lbs

lat pullovers rope
77 x 16
77 x 14

leg raises
18 x 17 x 16 x 16

some dinner changes
hoping to stop waking up hungry which is super annoying, is what it is tho. can only hold it off so long lol.

 

[TommyJam]

not the best sleep woke up hungry but was able to get a little restless 6.

For me, one of the worst parts about a deficit is the sleep hit.

 

[dcdogz]

For me, one of the worst parts about a deficit is the sleep hit.

literally all im thinking about atm. gonna try to keep dinner cals around 600 - 700.
id rather starve all fckin day, relatively, then go to bed hungry.

in just a little surprised came on this quick! last time was a minute before sleep took a little hit.
fatigue took awhile, which i think still got a ways to go for that at least.