dcDogz very normal log

[chadmack]

Your log is making me jealous
, I haven't been able to train for almost 6weeks with a fkd up shoulder.
I feel like i am shrinking to nothing

 

[dcdogz]

Injectable SD. 3-4 hours prior w/ 150g of sugary carbs.

I have it memorized 40 carbs 5 fat 30p
Bands and 2 ricecrispy 10 15 min before lmao

I could probably work in actually

 

[dcdogz]

Your log is making me jealous
, I haven't been able to train for almost 6weeks with a fkd up shoulder.
I feel like i am shrinking to nothing

Injuries suck!
Fatigue too but injuries are the worst.

Part of the game unfortunately.

 

[Meetketchup]

I have it memorized 40 carbs 5 fat 30p
Bands and 2 ricecrispy 10 15 min before lmao

I could probably work in actually

You're too fat now.

 

[dcdogz]

You're too fat now.

literally.
winnie tren gone im melting

 

[dcdogz]

found a real gym!
its about 20-25min, and i probably cant go every single training session, but ill def be able to get some action there.
already noticed some iffbpros train there.

 

[dcdogz]

 

[dcdogz]

170.4

weight creeeping up little by little.
road to recovery full force.

after fighting the scale to go down, its weird seeing it go up. huge mind f! mentally i want it to go back down but, clearly how i looked for a few hours, is not sustainable or all that real lol.
i miss skinny dc, "fat" dc coming in lol.

post prep hunger is real, i repeat, very real lol.
yesterday was HARD. made it. just barely by the skin of my teeth. only thing that kept me going was tomorrow you get more food figure it out lol

nothing was off the table yesterday lol, sodas, water, i think i had 6 7g of liquid yesterday just to survive.
feeling alot better now today however, i got 645 sleep so all is well.
actually woke up about 1 hour early and felt okay, was getting ready to do check ins and said fuck it, let me hop back in bed and see what happens.
knocked back out! got an extra hour and half.

pull sesssion was glorious as well a little carbs go such a long way, getting stronger or more reps and everything i learned coming to fruition seems like.
however not loving the soreness lol, forgot on trt you get more sore lol
loving ground beef for dinner too hits wicked hard. made a few changes today, just finishing up the sourdough bread i have, tossed it post workout. not much left few days should be gone.

think i might end up working it in, its home made from my bjj coach maybe every other week or couple of weeks here and there. my coaches homemade sourdough is just phenomenal.
its 3 basic ingredients but goodness. toasted with some cottage cheese on top is incredible! in time with a few more carbs can put on some honey or jelly or something.

went to bjj due to great sleep and got some good work!
luckily i can tell now just based on fatigue when i get out of the shower. like oh yea, that was a good cardio sesh because my legs are already heavy at 7am lol. probably gonna keep steps on the lighter side since they are still wicked torched from yesterday and mondays incredible leg destruction.


delt cables
16.5 x 12 x 10
11.5 x 12 x 10
same

seated cg rows
170 x 11 (tried a diff attachment since taken didnt like it, waited for the correct one) up 1 rep
170 x 12 cg back up 5 lbs
165 x 13 up 8lbs

seated lat bar rows
152 x 12 up 4 reps
147 x 12 up 4 reps
147 x 12 up 5lbs

cg lat pulldown
152 x 12 same
152 x 11 up 1
147 x 10 down 1

rope pullovers
66 x 12 up 2 reps
60.5 x 14 up 2 reps

machine rear delts
105 x 13 up 3
105 x 12 up 10lbs
100 x 11 up 5 lbs

cables taken did incline db curls
22.5 x 14
20 x 13
20 x 12

standing straight bar curls
40 x 14
40 x 13
40 x 12

leg raises
22
21
20
20

rough idea for today, will knock out some protein at lunch to fix the macros.

no free meals yet! gonna wait for this post show hunger to go away, i dont want to deal with the aftermath atm lol. I CANNOT be trusted right now lol

 

[dcdogz]

7 hours sleep!
169.3

nice to know my sleep cocktail was doing something! *knocks on wood
I actually slept past an alarm, unusual for me, and woke up at my oh shit alarm, which has NEVER happened lol.



wanted to get some physique pics but since i was so fcking BEHIND i really couldnt.
man i feel incredible.

seems like bjj + 11k steps is the sweet spot for activity/recovery. tuesday went a little too high and possibly affected sleep, seemed to be just too much. i think.
gonna test again and see how I fare, but loving it so far. im happy with anything +6 atm.

recovery #1 priority atm. kinda incredible how hard i pushed, not sure i could get 16k -18k steps right now. like i feel physically unable to do so lol
tuesday approached 15k just due to random things that came up and it felt awful!

really good push regardless, had to make sure rest in between sets was limited, but worked out well.
having good pump filled workouts is chefs kiss.

tricep on the mend, thinking back i was like man why does it hurt again, but i was in prep and 6 weeks out, so really wasnt all that long ago with limited food/stress.
so kinda makes sense resurfaced a little now that i feel better, feel stronger and semi pushing it a tad.

im injecting bpc right into the tricep right now and its hard to tell if the needle kinda aggravates the area/some of the shaven hair growing back poking me.
its def a mix of those things but feels like im on the right track.

rope pushdowns are the sketchiest but feel really damn good, but thats the one movement where i feel it direclty. everything else its kinda like around the area.

im being cautious since, its definitely some type of injury, and we are recovering/health phase, but its not really getting in the way of anything, just at times when im near failure ish i can tell if i do one more rep not sure whats gonna happen just due to form breaking etc. so technically i guess that rep i stop at is failure if my tricep is about to get activated.

flat chest press
200 x 10 up 1
190 x 10 up 1
185 x 10 down 1

dec chest press
225 x 10 barely drop next week depending
210 x 10 felt good
200 x 12

incline chest press
had one singular note about tricep, no idea why i typed it, or why i put it there so i just dropped weight a tad outta caution, felt good tho
175 x 12 semi light, can feel hint of tricep stinging but feels like its getting better
165 x 13 felt good tricep little stingy last rep

almost added a pump set, just because felt so good and was extremely motivated, but said nah dont do anything stupid right now.


cable flys high to low
27.5 x 12
22 x 14
22 x 13

tricep pushdowns
75 x 10 up 10lbs
65 x 12 same
60 x 12

upright row
75 x 10
65 x 12 x 10
same

overhead triceps ext
60.5 x 11 same
55 x 14 x 12

rope pushdowns
38.5 x 14
38.5 x 12

ab raises/leg raises
23
22
21
19

same foods!

quick upright row vid, couldnt get physique pics but was able to record the lift i have the most trouble with
these do seem to aggravate tricep a tad, especially failure reps, but right now with this rom it feels really good.
if i go too high, or too low i can feel the tension leave, keeping the bar slightly away from the body seems to help remove tricep but keep tension on the front.
at the same time, keeps tricep safe and outta the way.

https://litter.catbox.moe/n1f5riu1t20yi8in.mp4

either way awaiting critiques from coach! if i can improve it i will!

 

[Meetketchup]

quick upright row vid, couldnt get physique pics but was able to record the lift i have the most trouble with
these do seem to aggravate tricep a tad, especially failure reps, but right now with this rom it feels really good.
if i go too high, or too low i can feel the tension leave, keeping the bar slightly away from the body seems to help remove tricep but keep tension on the front.
at the same time, keeps tricep safe and outta the way.

Try it with an EZ-Bar and have your grip in the wider-angle part. The bar away from your body is perfect. The path up, however, keep your elbows higher as you are doing more of a front raise as you come up. The goal is to take as much off the front delt and apply to the side delt. This will also take pressure off of the triceps. Slightly slower eccentric and get a good stretch at the bottom keeping constant tension. It's one of the hardest movements to get down but really hits the delt.

 

[dcdogz]

Try it with an EZ-Bar and have your grip in the wider-angle part. The bar away from your body is perfect. The path up, however, keep your elbows higher as you are doing more of a front raise as you come up. The goal is to take as much off the front delt and apply to the side delt. This will also take pressure off of the triceps. Slightly slower eccentric and get a good stretch at the bottom keeping constant tension. It's one of the hardest movements to get down but really hits the delt.

got it!

 

[dcdogz]

tan finally coming off, i look like i have vitiligo lol
i got up from sitting on the toilet and saw brown stains.

i was like wtf, did i just sit on shit? or did i just make a fcking mess like a 5 year old.

tmi but i cleaned it off and HAD to smell it, i needed to know if it was shit or not.

nope just tan lol