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dcDogz very normal log

oh god, i had a killer ham day. oh man my hams are so COOKED. I really wanted no part of bjj today. was so fatigued after getting after it.
now that im not injured ham day was sorta easy in a way i guess since I couldnt really push it too hard, I didnt really realize this until now, well thats over lol.

reverse lunges with 35lbs is getting super nasty. trying to hit at least 15 reps on each leg is yikes.

hams are just on fire when doing sldls as well, but despite my low back herniated disk, cant believe im doing them with 40lb dbs!
And ill be doing some progressive overload so next week will have 45s on my final set. I started with 15's weeks ago and felt like I might throw out my back, here we are up 25lbs on them and back feeling nice and strong and hams feeling nice and stretched!

im dropping the ball with sleep bad but theres a little bit of hope since my wife and I were able to work something out on a couple of days which should help out next week scheduling wise. im not doing terrible i guess, just falling short of some goals.


macros and food for today
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tbda said:
This makes me angry, I've been off season for almost 5 months and haven't been full outside of my skiploads lmao.

Hows body comp doing?
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finally have time to properly respond, but im up about 3.5-4 lbs or so, and I feel I look just as lean as I did @ 182 versus 185-186. Vascularity all there, a little back vascularity as well. And i feel very strong and healthy.

for all intents and purposes my workouts and diet have changed completely. bro split -> ppl, fasted working out -> fully carbed up -> low carb diet -> 430 grams carb diet.

eating 430 carbs gets me bloated in the evenings so i get a huge stomach but in the mornings I feel pretty fire lol.

got my blood work on saturday so waiting for all the results, not sure what I will and wont post of it but looking pretty good for the most part.
 
dcdogz said:
finally have time to properly respond, but im up about 3.5-4 lbs or so, and I feel I look just as lean as I did @ 182 versus 185-186. Vascularity all there, a little back vascularity as well. And i feel very strong and healthy.

for all intents and purposes my workouts and diet have changed completely. bro split -> ppl, fasted working out -> fully carbed up -> low carb diet -> 430 grams carb diet.

eating 430 carbs gets me bloated in the evenings so i get a huge stomach but in the mornings I feel pretty fire lol.

got my blood work on saturday so waiting for all the results, not sure what I will and wont post of it but looking pretty good for the most part.
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Thats great to hear about the conditioning man. Nothing feels better than having new veins pop out on a bulk.

Man, working out fasted to now, how much of a difference have you noticed? I use to train fasted except for an intra and don't know how i did it.
 
tbda said:
Thats great to hear about the conditioning man. Nothing feels better than having new veins pop out on a bulk.

Man, working out fasted to now, how much of a difference have you noticed? I use to train fasted except for an intra and don't know how i did it.
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I'll never do it again lol feel the same way how the fuck
 
had to scale back a little on my shoulder, mostly just on incline press. wasnt too bad honestly, my shoulders are gonna be SORE either way! especially after today's pause sets.

didnt particularly move the needle anywhere of note but got good activation and stretch.

due to shoulder i switched from standing cable flies to seated chest fly. sometimes when finishing the last rep and it can really put some stress on my shoulder/rotator cuff.
im not entirely sure how i got this little, not sure id call it an injury, but just a little nagging pain. i think laying off of it a tad was the right idea, if not by next push, the following push should be g2g.

and afterwords had a really productive bjj session afterword. Have a tournament on saturday :confused:.

im totally not in the mood to compete, but gonna go have fun. not too many people signed up so I got jumbled around in weight classes.
gonna have fun, not get hurt, and tap fast if I have to. I have Legs sunday!


its my sons and i first tournament competing on the same day, so its sorta special. I bumped him up weight classes to challenge him a little and so he doesnt have to worry about weight at all. want him to enjoy the little trip and eat as he pleases. We have wrestling season soon and thats when his weight matters anyway.


meal plan for today

switched up the protein for today, had no idea pork was kinda lean. Im not huge fan but its always nice to change things here and there, get some different flavors etc.
might make some adjustments to use some GH sauce on the pork this evening! yum!

1724949298477.png
 
dcdogz said:
had to scale back a little on my shoulder, mostly just on incline press. wasnt too bad honestly, my shoulders are gonna be SORE either way! especially after today's pause sets.

didnt particularly move the needle anywhere of note but got good activation and stretch.

due to shoulder i switched from standing cable flies to seated chest fly. sometimes when finishing the last rep and it can really put some stress on my shoulder/rotator cuff.
im not entirely sure how i got this little, not sure id call it an injury, but just a little nagging pain. i think laying off of it a tad was the right idea, if not by next push, the following push should be g2g.

and afterwords had a really productive bjj session afterword. Have a tournament on saturday :confused:.

im totally not in the mood to compete, but gonna go have fun. not too many people signed up so I got jumbled around in weight classes.
gonna have fun, not get hurt, and tap fast if I have to. I have Legs sunday!


its my sons and i first tournament competing on the same day, so its sorta special. I bumped him up weight classes to challenge him a little and so he doesnt have to worry about weight at all. want him to enjoy the little trip and eat as he pleases. We have wrestling season soon and thats when his weight matters anyway.


meal plan for today

switched up the protein for today, had no idea pork was kinda lean. Im not huge fan but its always nice to change things here and there, get some different flavors etc.
might make some adjustments to use some GH sauce on the pork this evening! yum!

View attachment 145886
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Hey, brother, just use caution. My injury also started off with just a little pain in the shoulder... The next thing you know I had torn my labrum and two days later my fucking bicep tendon popped! Pretty sure it was the chest flys and rear delt machine that started that cascade.
 
Doug 64 said:
Hey, brother, just use caution. My injury also started off with just a little pain in the shoulder... The next thing you know I had torn my labrum and two days later my fucking bicep tendon popped! Pretty sure it was the chest flys and rear delt machine that started that cascade.
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damn thanks for the heads up! mine already feels much better just doing what I did. Yesterday just sitting it was kinda nagging me, now i feel comfortable. im very cautious with any pains generally. particurlary since I do a combat sport, anything small can turn real big real quick. I: was thinking it was a bjj injury, but im starting to think it was chest flys when I was trying to '"rerack" the cable you can get some awkward twisting since you cant really just let go. ill def be careful.
 
Doug 64 said:
Hey, brother, just use caution. My injury also started off with just a little pain in the shoulder... The next thing you know I had torn my labrum and two days later my fucking bicep tendon popped! Pretty sure it was the chest flys and rear delt machine that started that cascade.
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And the bicep tendon ruptured... reaching for a falling cup! 6oz mug blew the tendon right off the bone!
 
dcdogz said:
whoa! thats wild!
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Bro , it was the craziest thing that ever physically happened to me! Even the old lady knew what the fuck had just happened and she was 9 feet away and heard the pop! Slow and easy brother. I know you know what you're up to.
 
Doug 64 said:
Bro , it was the craziest thing that ever physically happened to me! Even the old lady knew what the fuck had just happened and she was 9 feet away and heard the pop! Slow and easy brother. I know you know what you're up to.
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a friend of mine just snapped his bicep tendon defending an armbar. Super common thing! he wasnt defending hard, nor was his partner trying to finish hard. just pop! he thought someone kicked him accidentally
 
dcdogz said:
a friend of mine just snapped his bicep tendon defending an armbar. Super common thing! he wasnt defending hard, nor was his partner trying to finish hard. just pop! he thought someone kicked him accidentally.
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Took me a second to accept it... I knew immediately though. Crazy shit bro. I'm over 60... mb when I grow up I'll learn to behave!🤔
 
Meal plan today!

competed in a tournament and sprained my ac joint! I still got 2 gold medals and a silver. I competed in the open class and had to compete against someone 300#s +. lol

I won! tho! but my shoulder got jacked!

Its alot better then it was sunday, I was worried I had torn it honestly, but seems to be healing have mostly full mobility just have to move it kinda slow. Its def weak a bit but strengthening it back up slowly as it heals. Really the only things I cant do are chest press and flat db press.

I can do every single movement for the most part and dont think it will take long before im doing those again. Found a couple of machines that seem to be okay so I can get some chest activation just depends, and will check it out next pull session.


push session today was pretty good! got in some myo sets! I was little conservative with weight jsut because shoulder feels a little sketch, but I think next go around ill be able to go full throttle, only t bar row was a little uncomfortable but wasnt too bad at all. nothing like chest press.



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Meetketchup said:
Hod did you like MYO reps?
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I really liked it but lol took 2 - 4 extra sets on a few of the movements. took me awhile and with shoulder moving a little slow so i guess what im saying is that im doing my cardio this evening. Lol
 
dcdogz said:
I really liked it but lol took 2 - 4 extra sets on a few of the movements. took me awhile and with shoulder moving a little slow so i guess what im saying is that im doing my cardio this evening. Lol
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We're adding a nice repertoire with drop sets, rest pauses and myo's. Will introduce another one next week.
 
Meetketchup said:
We're adding a nice repertoire with drop sets, rest pauses and myo's. Will introduce another one next week.
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i had never heard of any of these really, i thought myo, when you sent it over, was a typo lol.
I really like all of them honestly. they are all engaging in different ways.
 
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dcdogz said:
Before after attached
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I wish there was a WHEW emoji!!!
WHEW!!!!! I was thinking that was inner ear evacuation and i was just.... shaking my head. Bro you win! I gor nuthin that even compares! Keep it clean and watch for infection.
But im pretty sure youve got this.... 🫣🤫🤔🫨
 
Doug 64 said:
I wish there was a WHEW emoji!!!
WHEW!!!!! I was thinking that was inner ear evacuation and i was just.... shaking my head. Bro you win! I gor nuthin that even compares! Keep it clean and watch for infection.
But im pretty sure youve got this.... 🫣🤫🤔🫨
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When all the juice gets sucked out it sounds like When you're slurping up the last sip of a vanilla shake through the end of a straw.

Or slurping up some ramen soup 😅
When I drained it Thursday got almost 3 cos.

Down to a little less then 1.
Based on how it looks thjs morning possibly no more 🙏
 
is youre pulldown machine one of the old school type things? my gym has one and i tried figuring it out. had to add a ton of weight, strap in with a seat belt. ended up feeling very risky and not really a great connection to the muscle
 
Valdosta said:
is youre pulldown machine one of the old school type things? my gym has one and i tried figuring it out. had to add a ton of weight, strap in with a seat belt. ended up feeling very risky and not really a great connection to the muscle
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they have various ones. they are all pretty modern. they have this crunch branded one that is wierd and feels a little awkward, then a plate loaded one that I REALLY LOVE this one is fucking money love when its time for that movement. nautilus brand.

Nautilus Leverage Lat Pulldown

this is the one that fucking BURNNNNNS and hits that shit nasty.


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this is the crunch one and its so so. I get better activation then the cable one but it just feels funny. especially since you move with it.


They have one more I believe but not a fan of it either.
EVO Lat Pulldown S9LATP its kinda like this one. its alright.

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this is the stations one they have that i have trouble on, pretty standard lat cable pull down machine.

this is the one i have trouble getting activation on, but i think its my range of motion when I pull down to my chest. If its too light I can pull all the way down, but its just too light, and if I go a little heavier I cant quite pull it down all the way and I feel like my shoulders get a little stuck.

im working on it tho, i feel like im so close to getting it.
 

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