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dcDogz very normal log

okay well interesting stuff!
great pull day, my coach had a bjj evening session and called me in. i kinda didnt want to go, but i was a little sluggy this weekend and felt like i had been slacking on my cardio just a tad, so i went. my coach rarely asks me to attend and evening class due to my schedule so i said screw it ill go get a little work.

went well got a little sweat in practiced a few things. worth it i think. was careful to not blow out my forearms and biceps with grips because i had a pull session in like less then 8 hours so focused more on just movement and cardio. they had a film crew and were shooting a promo video so was nice to be apart of it.

i wish he would have told me, because i wore such a fucking stupid shirt, so i had to close up my gi real tight lol.

honeslty as well, i had a bad feeling i might not get good sleep so a little work i thought wouldnt be bad if im tired enough, whenever i get that feeling of bad sleep coming its usually spot on.

I cant go to bjj in the evenings too often, but it worked at least and had a great nights rest. woke up raring to go!

pull

rope pullovers
71.5 x 14
71.5 x 13
71.5 x 12
stayed the same but improved my activation on lats at this higher weight

machine lat pulldowns

230 x 14 u p 1 rep
235 x 11 up 5lbs
235 x 11 up 5bls

t bar row chest supported
95 11 up 5lbs
95 x 11 same
95 x 11 same

seated chest row
60 x 11 up 12.5 lbs
60 x 11 up 10 lbs
60 x 10 up 5 lbs


wg lat pulldowns

131 x 12 same
143 x 11 same

dual rear delts cables

27.5 x 12 lost 1
27.5 x 12 up 1
27.5 x 8 completed 8, dropped to 22 and did 3 more reps so up 5lbs 8 reps from last session

standing single arm cable curl

33 x 16 up 5lbs
33 x 14 same
33 x 15 same

standing straight bar curls

60 x 12
60 x 12
60 x 11 lost a rep

hanging leg raises 4 x 20

stairmaster speed 6, made some gains here! up 1 speed for 25 minutes, had to drop to 5 for last 5. nice sweat!

no changes to yesterdays meal plan, identical except i might have to swap proteins since i dont think ill have enough smoked chicken breast.
rest of the weak lean pork, and lean beef I think.


bicep pump was unreal! this is 1 hour and half later! I didnt think i could get more vascular @Doug 64 but I am! holy moly!

Screenshot_20241112_082006_Gallery.jpg
 
dcdogz said:
okay well interesting stuff!
great pull day, my coach had a bjj evening session and called me in. i kinda didnt want to go, but i was a little sluggy this weekend and felt like i had been slacking on my cardio just a tad, so i went. my coach rarely asks me to attend and evening class due to my schedule so i said screw it ill go get a little work.

went well got a little sweat in practiced a few things. worth it i think. was careful to not blow out my forearms and biceps with grips because i had a pull session in like less then 8 hours so focused more on just movement and cardio. they had a film crew and were shooting a promo video so was nice to be apart of it.

i wish he would have told me, because i wore such a fucking stupid shirt, so i had to close up my gi real tight lol.

honeslty as well, i had a bad feeling i might not get good sleep so a little work i thought wouldnt be bad if im tired enough, whenever i get that feeling of bad sleep coming its usually spot on.

I cant go to bjj in the evenings too often, but it worked at least and had a great nights rest. woke up raring to go!

pull

rope pullovers
71.5 x 14
71.5 x 13
71.5 x 12
stayed the same but improved my activation on lats at this higher weight

machine lat pulldowns

230 x 14 u p 1 rep
235 x 11 up 5lbs
235 x 11 up 5bls

t bar row chest supported
95 11 up 5lbs
95 x 11 same
95 x 11 same

seated chest row
60 x 11 up 12.5 lbs
60 x 11 up 10 lbs
60 x 10 up 5 lbs


wg lat pulldowns

131 x 12 same
143 x 11 same

dual rear delts cables

27.5 x 12 lost 1
27.5 x 12 up 1
27.5 x 8 completed 8, dropped to 22 and did 3 more reps so up 5lbs 8 reps from last session

standing single arm cable curl

33 x 16 up 5lbs
33 x 14 same
33 x 15 same

standing straight bar curls

60 x 12
60 x 12
60 x 11 lost a rep

hanging leg raises 4 x 20

stairmaster speed 6, made some gains here! up 1 speed for 25 minutes, had to drop to 5 for last 5. nice sweat!

no changes to yesterdays meal plan, identical except i might have to swap proteins since i dont think ill have enough smoked chicken breast.
rest of the weak lean pork, and lean beef I think.


bicep pump was unreal! this is 1 hour and half later! I didnt think i could get more vascular @Doug 64 but I am! holy moly!

View attachment 155004
Click to expand...
Looking good bro
 
Doug 64 said:
Looking good bro
Click to expand...

little perspective my op pic i am about 8 -10 lbs heavier and arms are about 15 in.
right now im leaner then op pic and my arms are around 16 -> 16.5 give or take.
and granted i was 9.8% bf according to dexa in the op pic. im about the same right now currently or better/leaner (just barely 600 carbs taking its toll! :ROFLMAO:) at least visually.
given my frame my biceps look huge, when they really arent, but imagine i get to 17 - 18 imma look super freaky. 19 - 20 on my frame will be mutant :alien: territory if I can ever get there.


Meetketchup said:
I'm just as impressed with your side delt actually poking out. :)
Click to expand...
yea that insane intensifier from last week will do that :ROFLMAO:. still having nightmares about it lol. :eek:

that intensifier was a crossroads in my life.
my life now is separated by who i was before knowing that intensfier existed and today knowing it exists.
 
One of these days I have to do a Dexa scan myself, but first I gotta lose some of this fat cause I don't want to come out of there suicidal LOFL. Good God bro! I think at my best I was probably around 17 and a 1/2 inches. I couldn't even imagine 20 inch arms. HOOYAH DOG... bring on the cannons!
 
Doug 64 said:
One of these days I have to do a Dexa scan myself, but first I gotta lose some of this fat cause I don't want to come out of there suicidal LOFL. Good God bro! I think at my best I was probably around 17 and a 1/2 inches. I couldn't even imagine 20 inch arms. HOOYAH DOG... bring on the cannons!
Click to expand...
first time i went in said 17 or 18 i was like damn, gotta go lower i guess. gave me motivation to cut more.
 
dcdogz said:
first time i went in said 17 or 18 i was like damn, gotta go lower i guess. gave me motivation to cut more.
Click to expand...
I honestly have no real idea where I'm at... scale says 12 or 13 one day and the watch says 11 or 12 the same day... gonna have to bite the bullet and do one!
 
weight 191.6 :oops:

damn! maybe 2nd round of saturation? i did mega hydrate and add extra salt to my food yesterday since my right quad was still cramping.
either way did the trick quad stopped cramping this morning.

i feel like im recovering so fast! primo?

abductors
12. 150 x 12 down 1 rep
12. 150 x 11 down 2 reps
down a few reps but I went 1 notch wider so it hit a bit harder

seated leg curls
7. 180 x 15 lost a rep
7. 180 x 14 same

held on the down part longer, really worked the hammy

smith squats taken so went to sldls meanwhile
new year new me crowd is coming in at 330 am wtf!

sldl
15. 60 x 16 up 1 rep
15. 65 x 16 up 1 rep
15. 70 x 14 up 2 reps
i think next week i can progressive overload, back felt good.

smith squats
14. 245 x 17 up 2 reps
14. 260 x 12 up 5 lbs
14. 285 x 15 up 5 lbs

lying curls
8. 120 x 15 up 10lbs
8. 120 x 12 same

wide and high leg press

12. 395 x 25 up 5 lbs
12. 430 x 20 up 5 lbs

db reverse lunges

15. 55 x 36 up 5 lbs same reps
15. 55 x 32 same reps

calf raises
160 x 20 x 4 same as sunday


bjj 1 hour small class today went like shark tank. had to stay in the middle and go 5 min rounds back to back a few times. woo! good stuff. light but cardio heavy. nasty sweat.

potato surplus
loving the instant potatoes, no fats is awesome.
i need gh huges to come up with a 1 carb gravy asap tho.

me everyday right now
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1731507215212.png
 
Just a heads up...instant potatoes are fine. Just keep them earlier in the day, closer to training as they are super high on the GI.
 
fuck yea good push day! for once i slept striaght to alarm clock as well and didnt wake up 45 min early or anything wierd.

safe to say im officially part of the 190 # club right now.
190.8 today. past 3 days all 190 or over.

:twothumbs:



lat raises cables

27.5 x 11 up 5 bls
27.5 x 11 same
27.5 x 15 really went for absolute failure here

incline chest machine
195 x 12 up 5bls
215 x 12 up 1 rep
225 x 9 same
rest pause

flat db chest press
75 x 13 up 1 rep
75 x 11 up 1 rep
75 x 10 down 1
rest pause

seated machine fly
150 x 13 down 1
150 x 12 up 2 reps
150 x 11 down 1 rep
rest pause after


seated dip machine
285 x 15 up 1 rep
305 x 12 up 20lbs
305 x 11 up 20 bls

upright row
100 x 12 up 5 lbs
105 x 10 up 5 lbs

seated db
27.5 x 14 up 2 reps
27.5 x 12 down 2
27.5 x 12 same

my shoulders were, as the young kids say, cooked. they felt super beat for whatever reason!

overhead triceps

77 x 15 up 5lbs
82.5 x 11 up 5lbs
82.5 x 11 same


meals for today!
1731597847139.png
 
weight 191.6 :eek:

the pounds keep piling on! lol

rough estimate gonna be up 1.5 lbs this week. give or take.
mighty big jump for me! ive been hydrating pretty crazy and salting a bit more however cuz my quads will NOT stop cramping lol. im just hammering them mfers.
the carbs, and mirror playing tricks on me, but my bjj buddies said it was like sparring with a bronze statue. so physique still on point lol.

checkins tomorrow/ rest day!

I feel really strong! on some things my strength is skyrocketing, but just gonna stick with progressive overload. dont want to pull/tear something at the start. seems like it would be a rookie mistake to start throwing on mad poundage just because I feel stronger.

great pull day!

absolutely hammered my lats.

pulldowns

71.5 x 13 down 1
71.5 x 13 same
71.5 x 12 same

machine lat pulldowns

230 x 14 same
235 x 12 up 1 rep
240 x 11 up 5 lbs

t bar row

95 x 13 up 2 reps
100 x 12 up 2.5
100 x 12 up 2.5


chest suported row
60 x 11
60 x 11
60 x 10
same

wg lat pulldowns
131 x 13 up 1 rep
143 x 10 down 1

cable rear delts

27.5 x 12
27.5 x 10 down 2 reps
22 x 12 dropped 5 lbs, delts were so Toasted!

single arm cable bicep
33 x 16
33 x 14
38.5 x 12 up 5 lbs

standing straight bar curl

60 x 13 up 1 rep
60 x 12
60 x 12


no suprises for my meals, just mixing up proteins a little

peas/carrots and instant mash with some 0 cal valentina/taco bell hot sauce is so good!

1731686868381.png
 
Tattoo tomorrow as well, shouldnt intefere with training!
ill be on my phone all day lol

reading time/ podcast/ time!
 

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