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dcDogz very normal log

Get Shredded!
Rest day! got my cardio in since I have a tattoo session later.
I have a full calf sleeves planned. been thinking about it for years!
I cant particularly share it with everyone here since it would probably dox the ever living shit out of me but maybe in time ill give a great rundown / explanation.

"low carb" day lol ONLY 420 today for me.
not sure how ketchup expects me to live like this ! :LOL:

still planning it out but just ate 3 small steamed red potatoes and some lean ground beef for breakfast, and some peas and carrots.
did my cardio slightly fasted with bcaa/eaas and had my usually ricecake + ground beef after.

ill post up the meals later once I sort it all out.

feeling absolutely great!
 
Bamm-bamm said:
Every guy that’s cutting right now can’t stand you and your low carb days 😂
Click to expand...
In due time when we reverse out, you'll be right there living the dream! :ROFLMAO:
dcdogz said:
feeling absolutely great!
Click to expand...
Another great week man. Gaining while holding body composition. Let's keep it rollin'! Oh and enjoy the new tat.
 
Meetketchup said:
In due time when we reverse out, you'll be right there living the dream! :ROFLMAO:

Another great week man. Gaining while holding body composition. Let's keep it rollin'! Oh and enjoy the new tat.
Click to expand...

Thank you for the well wishes with the tat!
I can only imagine the cut, since the bulk is pretty serious business!

The guys wishing for more will understand the pain soon! 🤣
 
Okay legs just did not happen. Tried but there was no way. Ended up doing push. Cardio later this evening.

Sorry coach! I super tried. i might even have to push it to tuesday quads, and hams friday then next week move it back a day, and then following go back to my regular schedule.

well see tho playing it by ear, but good lord was this painful.

so after messing around with adductors and lying ham curls and realizing there was no way i could get any kind of meaningful quad workout, i decided to go into push and get something good there.

paid off! I felt rested and good, slept almost 7 last night and was walking around with a limp but didnt matter! was fcking up my chest!

despite losing almost all drive in my legs i was still able to overload a few things and at least match previous work.


cable lat raises

27.5 x 14 up 2
27.5 x 13 up 1
27.5 x 14 up 2

incline c hest machine
200 x 13 up 5 lbs
215 x 12 same
225 x 10 up 1 rep

flat db press

75 x 13 same
75 x 12 up 1 rep
75 x 10 same

seated machine fly

150 x 14 up 2 reps
150 x 12 down 1 rep
150 x 12 same

plate loaded dips
285 x 15 same
305 x 12 up 1
305 x 14 up 3

upright row

100 x 12
105 x 10
same


seated db lat

27.5 x 14
27.5 x 14
27.5 x 12
same

ab work

lying leg raises
15 reps
15 reps
14 reps
16 reps

Meals.for today
Screenshot_20241117_103421_Firefox.jpg

Chest pump!
Screenshot_20241117_103442_Gallery.jpg
 
OK GUYS THIS TATTTOO IS SERIOUS FUCKED UP
oh my god I cant even fucking walk lol
I thought something was wrong up so i had to start googling for 2nd hand accounts of this shit.
I was really thinking one of two things, am I just a huge bitch? or is something seriously wrong.
well I can confirm that i am neither a bitch (i still am) and nothing is wrong (with my body, with my mind? idk).

calf/shin tattoos apparently really fucking suck, some people cant even walk for 5 days lmao!

1731940844147.png

1731940883294.png

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View: https://www.reddit.com/r/tattoo/comments/3blmjt/first_calf_tattoo_weird_pain_when_standing/
where i got these excerpts from.

anyways in case yall want to go ahead and laugh at me. holy moly am I fucking idiot.
I didnt think it would intefere with training this much, but it ABSOLUTELY IS INTEFERING!

im staying active and I think thats helping yesterday i got almost 10k steps not even 24 hours after. so im no where near as bad shape.
and I made it to pull day today and had a great fucking session despite limping like a fucking idiot with blood and ink dripping down my leg lol.

I slept 7.5 hours last night! probalby lost one since I woke up to pee and that walk of death around 1 am was brutal. Had my mind racing that maybe doctors were gonnna have to chop off my leg. so tossed and turn a little before going back to sleep.

woke up feeling great and killed it either way with only 1 leg!

increasing my cardio to 40 minutes walking right now. bjj aint no way happening and stairs not happening just yet.
gonna get cardio in even on leg day, spaced out about 15 hours, to not lose any calorie burn right now.

i also have a fuckin 2 day trip this weekend so planning and prep gonna be crucial to be able to lift accordingly AND take care of my stupid leg.

I think ill be able to some quad work tomorrow, wont be pretty, but ill figure it out. Its GOT to get Done and its do or die tomorrow.

without further ado pull session, and rest of the day we prep for dday quad day tomorrow.

pullovers

71.5 x 13
72.1 x 12
71.5 x 12
rest pause followed
BRUTAL pump on my back. been a minute since I had one this nasty all over from top to bottom.

machine lat pulldown

230 x 15 up 1 rep
235 x 12 same
235 x 11 same
rest pause

good lord! utter pain here.


t bar row

102.5 x 12
102.5 x 11
102.5 x 11
rest pause
my right arm was really feeling uncomfortable on these. I think it was from really killing triceps yesterday.

seated chest rows
120 x 11
120 x 10
120 x 10
rest pause

wg lat pulldowns
131 x 14
143 x 12
rest pause

rear cable delts
27.5 x 14
27.5 x 11
27.5 x 10

standing dual bicep

33 x 16
33 x 15
38.5 x 12

straight bar curls

60 x 13
60 x 12
60 x 12

leg raises 4 x 20

incline walking 40 minutes

1731941844823.png
 
I did it! Pure pain!

Got through it tho took my time. Had to do things a little outta order to let pain subside a bit.

Most effective quad workout ever? No.
Did I get some work? Yes.
Exceed expectations? Yes!
Not too bad had to toe the line between managing my sweat, pain and keeping the muscle warm.

Split Squats lying curls and calf raises were the worst by far. Split squats surprisingly when tatted leg was the support is when it was just excruciating. Lying Curls on the flexed position and calf raises just in general hurt.

Leg press leg extensions and hack squats not too bad at all. Actually progressive overloaded on hacks a little.

Next quad day is gonna be one for the record books, I felt ridiculously strong regardless. If it wasnt for the pain and managing the tat, woulda been insane today. Next week is gonna be it. As long as tat doesn't get infected or anything which i doubt.

Ham day in Friday should be 100% based on today's work. Other then getting ultra sweaty with reverse Lunges not seeing any real issues.

Cardio this evening! 45 min incline walking!

Weight was 190.8 3 days in a row! Holding steady.

Numbers and meals later this morning!
 
leg extensions

240 x 15
240 x 13
240 x 16
same

leg press
375 x 20
415 x 18
470 x 15
same


split squats
165 x 15
180 x 12
lost couple reps right leg, from favoring so much it got tired fast

adductors
150 x 16 up 1 rep
150 x 14 up 1 rep

kying leg curls

dropped weight due to pain
100 x 20
100 x 20


hack squats
275 x 12 same
315 x 12 up 5lbs
320 x 14 up 1 rep

calf raises

140 x 15
140 x 15
140 x 15
140 x 15

leg raises
4 x 20

pretty excited for next quad day to be honest want to fuck them up, lucky bastards, YALL GOT LUCKY QUADS YA HEAR ME! YOUR DAYS ARE NUMBERED

incline walking this evening 45 minutes

no surprises here for my foods

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also primo is bad ass. after the initial test bump as far as i can tell no sides, just gains.
getting blood work week or two just see where things are at under the hood ( t levels e2 levels) everything feels fine tho.

never gone through a test bottle so fast lol.

:cool:
 
oh man killed push today! its wierd push being on a wednesday for me, today usually ham day, nice little change of pace while I recover from my own bad choices and get back on schedule.

my fake gym nemesis came and asked me what im taking and what im eating today lol. never spoken to him before.

god of gains is in the giving mood!


lat raises cable

27.5 x 14 up 3 reps
27.5 x 12 up 1 rep
27.5 x 13 up 1

inclnie chest machine
205 x 14 up 5lbs
220 x 12 up 5lbs
230 x 11 up 5lbs

flat db press

75 x 14 up 2 reps
80 x 10 up 5lbs
80 x 8


did standing cable flys since seated was taken

22 x 15
27.5 x 15
27.5 x 12
felt really nice to change it up a little, but this def stresses out my shoulders cant do this one consistenly back to seated on sunday


plate loaded dips
305 x 16 up 20lbs
305 x 14 up 2 reps
305 x 12 down 2 reps

upright row
100 x 12
105 x 10
same

seated db lat

27.5 x 14 same
27.5 x 13 up 1 rep
27.5 x 13 u p 1 rep

overhead triceps cable ext
82.5 x 16 up 5 lbs
82.5 x 13 up 1 rep
82.5 x 11 same

leg raises 4 x 20
gritting the pain of rib becasue cant really do much else atm with calf hurting. not much longer tho.

45 min incline walking !

felt really nice and strong, everything firing on all cylinders. got a little bit of drive back in my legs which just feels nice.

no changes to foods from yesterday. all the same.
 
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...
You’ve made some incredible progress man. I’m impressed. Makes me wonder what would happen if I actually tried on the diet. Body comp and vascularity looks very good. Impressive forearms as well 🤙
 
JACKED_ said:
You’ve made some incredible progress man. I’m impressed. Makes me wonder what would happen if I actually tried on the diet. Body comp and vascularity looks very good. Impressive forearms as well 🤙
Click to expand...
well i have to keep my diet and training at 100% since my sleep is hit and miss. i just think of it like a nice brisket, everybody would think youre fucking crazy taking a brisket off the grill early. low and slow!

just watering the veggies in my grow season!


rest pause hit different today! was totally nasty! numbers and meals in a bit.


Screenshot_20241121_085041_Gallery.jpg
Screenshot_20241121_084934_Gallery.jpg
 
Meetketchup said:
Delts responding extremely well. Amazing how some side and rear delt shape can change the X-Frame of a physique.
Click to expand...
yea its really completing the look, ran into a buddy yesterday hadnt seent in 2 months, first thing he says, damn you really look like a bodybuilder now! :love:

coach ketchups recipe is 🔥
 
alright numbers!

pullovers

71.5 x 12
71.5 x 11
71.5 x 12
rest pause
that was it. fucking donezo! lats were so ruined with this one movement. felt special this time around.

mahcine lat pulldown

235 x 12 up 5lbs
235 x 11
235 x 12
rest payse
crazy to think i started with 120 lbs way back when. progressively overloaded week by week now up over 100lbs! :eek:


t bar row

97.5 x 14
100 x 13
100 x 14
rest pause


seated row

120 x 12
120 x 11
120 x 11
rest pause


wg lat puldown
121 x 12
143 x 11
rest pause

rear delt cables
27.5 x 12
27.5 x 11
27.5 x9
rest pause


single arm cable curl

33 x 14
38.5 x 12
38.5 x 12

straight bar curls standing

60 x 14
60 x 13
60 x 12

leg raises
4 x 20

45 min incline walking

all in all felt so damn good. back got really really crushed today! rest pause totally brutal!


more of the usual, need to add in a few carbs to close the gap somewhere.
1732205478775.png
 
Get Shredded!
decent ham day!
sometimes things happen for a reason. tat healed up pretty nicely. should be g2g by monday for quads, but you know what quads on monday means right?
HAMS ON THURSDAY!

fuck yea, my turkey day starting with morning hams! you cant make this shit up ! lol.

abductors

150 x 17
150 x 13

seated leg curls
180 x 15
180 x 14

smith squats

245 x 15
260 x 12
285 x 15

sldls

65 x 14
70 x 12
75 x 12
up 5lbs all sets

lying curls
120 x 15
120 x 12
120 x 12
120 x 12

added 2 sets because due to tat i couldnt really get full stretch at the top so it was more like a partial rep on hams. adding couple sets seemed to kinda make up for it as it felt like i was getting good activation with a little bit more volume. wasnt quite the same but went from this doesnt really feel like im doing anyting to well okay this feels nice.

wide and high leg press
had to use plate loaded leg press cuz some fucking idiots literally broke the damn machine leg press right before i was about to use it. even 430am is not safe from new year new me morons.

320 x 16
320 x 16
felt pretty good not the same as the big boi but worked with what i had

db reverse lunges
55 x 15
55 x 15
lost a few reps just couldnt quite balance myself with calf still in a little pain.

calf raises
160 x 15 x 20
pretty good considering!

leg raises 4 x 18 reps
these are so hard lol

all in all wasnt the best, wasnt the worst. basically primed myself for next week and got a little stretch. better then quad day no doubt. not even close!
quad day monday should be good!

meals identical to yesterday as of right now, gonna be traveling but should be able to keep it all the same. might jam some more carbs then normal midd day and just eat proteins during the drive to make things easy.

pocket potato gonna come in handy! :ROFLMAO:

next week we are htiting 615 grams of carbs of day! gain train choo choo all aboard!
 
with holidays coming up, i guess since im bulking and eating what I want idgaf lol.

dont even care about thanksgiving foods really.
im eating pumpkin and instant potatoes already so wtf is there too look forward too lol.

guys cutting probably want to beat the shit outta me right now :ROFLMAO:.

ill probably get a little turkey and gravy, thats the only thing i care about. im not a sweets guy really, even though I do like things sweet, pies and cake and cookies really aint my thing.

my hispanic side of family usually does tamales and stuff like that, but ive had my fair share over the years so im fine with saying no this time around.

my sons got a double header this weekend and theres a wing place he loves to go to we might hit up sunday . might try to fit that into the macros sunday, they have fried shrimp ill probably get and that should work I think. should fill in my fats and protein easily then just instant mash + bagels + rice crispies on drive home should be good.

we lowered fat macros a tad this week but if I go over a little sunday, BIG IF, ill just double duty it mon - friday since i take avocado oil shots at night to even meet macros usually.

My standard diet doesnt break 40grams of fat on the reg.
 
jesus what a weekend. so much to update cant really do it all.

had push yesterday in another city and did well.
did well with diet as well, dropped carbs on rest days to 400 so basically a little over maintenace or maintenace cals for me on rest days.
sunday kinda became my thanksgiving since we went to a chinese buffeet that was kinda upscale.

worked out really nice, weighed everything and ate well but stayed within macros. shrimp cocktal, sashimi, some steamed buns.
they had a crawfish boil so snatched some red potatoes from it lol. worked out. got to eat alsmot what i normally eat lol.
took a few bites of different things to try. was good and tried not to stress too much just hit my macros and weighed everything as best as possible.

I expected to be a little hungrier but never really even thought about it. had to double and tripl;e check my log and meals cuz i was kinda confused, eating 600+ carbs, starving, knock calories down 35% give or take and stomach doesnt give a fuck. wtf.. whatever okay!

on to quad day! i was determined to give them hell and I really did.
idk what i did on ham day but I could still feel my hams a little toasty from my last workout.
didnt matter!

weight 189.6 today, little ligth but im super dehyrdated im sure of it.

addctors

150 x 16 up 1 rep
150 x 14 up 1 rep

lying leg curls

130 x 15
130 x 15
same but squeezed and held and got way more activation

leg ext
had to use a different leg extension machine but still killed it regarldess
205 x 14
225 x 14
225 x 12

leg press
380 x 23 up 5lbs
420 x 17 up 5lbs
475 x 15 up 5lbs

smith split
165 x 16 up 1 rep
185 x 12 up 5lbs

hack squat
had to change order of hack and split since hack was being eaten up
275 x 15 up 3 reps
315 x 13 up 5bls
320 x 14 up 1 rep

calf raises

160 x 4 sets x 20 reps up 10lbs

ab work
crunches with 25lb weight 4 sets of 20.

it wasnt the S tier workout i was hoping for, but my quads are still pretty screwed lol. walking sucks!

super sexy meal plan

1732550541655.png
 
pull workout

was fucking amazing! hell yea! i pinned my lats for the first time today, i shouldnt have been such a pussy for a such a long time, very easy location. with a 28g 1/2 literally painless. pinning other lat tomorrow as well giving the delts and vsg a break!

pullovers
71.5 x 14 up 2
71.5 x 13 up 1
71.5 x 11 same

machine lat pull down

235 x 14 up 2 reps
240 x 11 up 5lbs
240 x 11 up 5lbs

bent over T bar row chest supported
97.50 x15 up 1 rep
100 x 12 lost a rep
100 x 12 lost a rep

seated row

60 x11
60 x 10
60 x 10
down some reps

wg lat pulldowns
131 x 14 up 2 reps
143 x 10 same


rear delts cables with rest pause

27.5 x 13
27.5 x 10
27.5 x 1o
rp 5

standing single arm cable bicep
33 x 14
33 x 14
38.5 x 12

standing straight bar curl

60 x 13
60 x 12
60 x 12

leg raises

20 x 4
whats up with leg raises they never get fucking easier :mad: lol



super sexy low fat meal plan


1732642233444.png
 
push day! tomorrow ham day!

we got rest pause on shoulders this week, made me run out of gas a little on chest for whatever reason. all good!
felt like a beast today.



cable lat raises
27.5 x 13
27.5 x 15
27.5 x 12
rest pause set

incline chest machine

210 x 15
225 x 10
230 x 8

flat db press
80 x 11
80 x 10
80 x 8

seated machine fly
150 x 15
150 x 12
150 x 12


plate loaded dips
285 x 16
305 x 12
305 x 12

upright row
95 x 13
100 x 12
rest pause set

seated db lat raises
27.5 x 13
27.5 x 13
27.5 x 12
rest pause set

overhead triceps cable
82.5 x 16
82.5 x 13
82.5 x 11

abwork
20 reps leg raises
16 reps
16 reps
15 reps

cardio
20 min stairmaster
15 min incline walking



meal plan for today will fill in a few carbs with rice or something for dinner
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You got me to take up the stair stepper. I've been using that equipment for the past 2 months. Definitely like it more than the bike! I'm about to move up to level 6 on it!
 
191.2
Ham day!

Great thanks giving workout!
Little surprised all the regulars showed up on Thanksgiving gym but it makes sense I guess lol.

If you go at 4am-430 am regularly you ain't missing out just cuz it's thanksgiving.

Abductors
14. 150 x 15
14. 160 x 12 up 10lbs

Seated leg curls
8. 180 x 15
8. 180 x 14
Same

Smith squats
15. 250 x 17 up 5
15. 275 x 15 up 15
15. 290 x 12 up 5

Sldls dbs
17. 65 x 15 up 1 rep
17. 70 x 12
17. 75 x 13 up 1 rep

Lying curls
9. 120 x 15
9. 130 x 12 up 10lbs

Wide and high leg press
13. 405 x 23 up 10
13. 435 x 20 up 5


Reverse lunges dbs
16. 55 x 16
16 55 x 16

Calf raises

160 x 20 x 4 up 10lbs

Meal plan will post later but not too much different then usual.

Will have some turkey breast and gravy ! That's about the only Changes that I plan on making.
 
Ponygod said:
You got me to take up the stair stepper. I've been using that equipment for the past 2 months. Definitely like it more than the bike! I'm about to move up to level 6 on it!
Click to expand...
Stairmaster is the shit!
 

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