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dcDogz very normal log

@Valdosta pretty sure they changed the name from seniors to Masters now & ages r broke down in 5yrs segments for age brackets.
Its intense high level competition, "Iron Sharpens Iron"
 
push day!

pretty good!
204.8 weight pretty stable ish
i need new clothes lol like nothing fits haha.

got bjj done and wasnt too bad. bicep a little inflamed i guess but mostly fine.

tomorrow no gi should be no big deal and just keep healing.

cable lat raises

33 x12
27.5 x 12
27.5 x 11

incline chest machine
260 x 10 up 5 lbs
250 x 10 lost 1
225 x 10 lost 1
rp 7

flat db press
90 x 10 down 2 reps
90 x 11 same
85 x 11 same
rp 7

pec dec chest fly
160 x 14
160 x 12
150 x 13
rp x 7

seated dip
305 x 14
285 x 14
285 x 14

up right row
115 x 10
95 x 10

seated db lat raises
30 x 14
30 x 13
30 x 12

overhead triceps

77 x x 14 up 5 lbs
71.5 x 14
71.5 x 13

ab work
leg raises x 4

bjj

meals again all the same.

tomorrow pull day! just gotta be careful on bicep curls and on machine lat pulldown for the most part and should be g2g.
 
pretty good pull day! bicep doing so so. torn between pushing it as much as i can while we finish, since we got a week or two left tops, or letting it heal up.

been doing a little balancing act of pushing it a bit and also letting it rest up when i have to.
if i feel uncomfortable on any lift i tend to stop right there.

overall it does feel like its healing. just a bit slow so its kinda like a tendinitis type of flair up.
just one of those things that takes time.

much needed rest day tomorrow and basically get to rest my arm through the weekend until tuesday give or take.

the only movement that stresses it on push day is the act of putting the dbs on my knees lol. if im not careful it can really stress it out.
other than that i think its doing well.

i probably pushed it a teeny bit too hard but not much. tapped when I had to, and stopped lifting when i had to.

i got really good work today regardless of my arm. learning to work around it and remove the bicep from everything.
might be the best thing that happened honestly in the long run.

rope pullovers
77 x 13 down 2
77 x 14 up 1
71.5 x 13 same

machine lat pulldown

275 x 10
225 x 14
225 x 13

t bar row
127.5 x 12 up 2.5lbs
125 x 10
125 x 12

seated rows

90 x 12
90 x 12
90 x 12

wg lat pulldowns

147.5 x 12
147.5 x 11

rear delt cables

27.5 x 12
27.5 x 12
22 x 12

cable bicep curls

left 27.5 x 12 x 3
right 16 x 12 x 3

standing straing arm curls
40 x 12 x 3

ab machine

285 x 20 x 4


cardio bjj

and meals no changes.
 
dcdogz said:
pretty good pull day! bicep doing so so. torn between pushing it as much as i can while we finish, since we got a week or two left tops, or letting it heal up.

been doing a little balancing act of pushing it a bit and also letting it rest up when i have to.
if i feel uncomfortable on any lift i tend to stop right there.

overall it does feel like its healing. just a bit slow so its kinda like a tendinitis type of flair up.
just one of those things that takes time.

much needed rest day tomorrow and basically get to rest my arm through the weekend until tuesday give or take.

the only movement that stresses it on push day is the act of putting the dbs on my knees lol. if im not careful it can really stress it out.
other than that i think its doing well.

i probably pushed it a teeny bit too hard but not much. tapped when I had to, and stopped lifting when i had to.

i got really good work today regardless of my arm. learning to work around it and remove the bicep from everything.
might be the best thing that happened honestly in the long run.

rope pullovers
77 x 13 down 2
77 x 14 up 1
71.5 x 13 same

machine lat pulldown

275 x 10
225 x 14
225 x 13

t bar row
127.5 x 12 up 2.5lbs
125 x 10
125 x 12

seated rows

90 x 12
90 x 12
90 x 12

wg lat pulldowns

147.5 x 12
147.5 x 11

rear delt cables

27.5 x 12
27.5 x 12
22 x 12

cable bicep curls

left 27.5 x 12 x 3
right 16 x 12 x 3

standing straing arm curls
40 x 12 x 3

ab machine

285 x 20 x 4


cardio bjj

and meals no changes.
Click to expand...
U do that much back volume 2x/week?
Or is the 2nd back day less ?
 
next project, besides getting fucking massive as possible.

turning garage into wrestling gym.

gonna work on cleaning it up a tad this weekend and orderings mats next.
 
dcdogz said:
next project, besides getting fucking massive as possible.

turning garage into wrestling gym.

gonna work on cleaning it up a tad this weekend and orderings mats next.
Click to expand...

Our garage floor was covered in wrestling mats & full size Muay thai bag off to the side.
 
Check ins completed!
Cut starts tomorrow.

Good heavens! Calorie deficit batman!

Time to cry! Planning every grain of rice for tomorrow as we speak!

I also got promoted to another belt yesterday bjj! Woo!

Fun stuff ahead!
 
dcdogz said:
Check ins completed!
Cut starts tomorrow.

Good heavens! Calorie deficit batman!

Time to cry! Planning every grain of rice for tomorrow as we speak!
Click to expand...
For those following it's a minicut. An aggressive 3–4-week phase to tighten up some body composition and regain hunger levels before starting another growth phase. We get in and out before any muscle loss.
 
dcdogz said:
Check ins completed!
Cut starts tomorrow.

Good heavens! Calorie deficit batman!

Time to cry! Planning every grain of rice for tomorrow as we speak!

I also got promoted to another belt yesterday bjj! Woo!

Fun stuff ahead!
Click to expand...
Congrats on the promotion to another belt, what a great way to celebrate by losing carbs 😂 at least it’s only for a few weeks
 
Uhh it's 8 am and I have no calories left what do i do

Lol 😆

Pretty good quad day. Prepping for death by starvation today.

I ate pretty good last night so overloaded and still felt strong.

Min maxing 2580 cals oh how I've missed this game!

Have to.focus on maintining muscle more then anything.

Adductors
20. 160 x 16 up 1
20. 160 x 16 up 2 reps

Lying Curls

25. 150 x 15 up.1
25. 140 x 15 up 3 reps

Leg extension
20. 240 x 18 up 2 reps
20. 240 x 16 up 1 rep
20. 240 x 14 up 1 rep

Leg press
29. 545 x 15 up 5 lbs
29. 545 x 12 up 5 lbs
29. 535 x 16 up 3 reps

Hack squat
29. 325 x 15 same
29. 325 x 15 same
29. 325 x 12 same

Smith split squats
24. 205 x 15 up 3 reps
24. 205 x 12

Calf raises
170 x 20 x 4


Ab work
Ab wheel 2 x 20
Decline Leg raises 3 x 20

Cardio
walking this evening 30 min

Slight adjustments

Screenshot_20250302_081216_Firefox.jpg
 
dcdogz said:
Uhh it's 8 am and I have no calories left what do i do

Lol 😆

Pretty good quad day. Prepping for death by starvation today.

I ate pretty good last night so overloaded and still felt strong.

Min maxing 2580 cals oh how I've missed this game!
Click to expand...
Drama Queen! Don't ever go through contest prep then. lol

The egg whites are fine, but if you switch to a lean meat, it will be more filling since the egg whites digest super quick. Also, veggies in a deficit can give some nice volume.
 
Meetketchup said:
Drama Queen! Don't ever go through contest prep then. lol

The egg whites are fine, but if you switch to a lean meat, it will be more filling since the egg whites digest super quick. Also, veggies in a deficit can give some nice volume.
Click to expand...
Ah
gotcha meal prepping some chicken breast salmon and pork today.

I'll mess with it a little more to get some lettuce and more broccoli in there.
 
dying-hungry.gif



weight 202.7 down like 2 lbs in a day lol. my water! my glycogen! my bloating!

survived my first low cal day, just barely!

had a pretty good push day. shoulder feeling a little irritated, on incline machine only, probably from the bicep my ascent/descent changed.
need to just warm it up a little more and probably adjust seat a tad. already on bpc for bicep and its feeling better every day little by little.
grabbing the DBs for flat press didnt really irritate it at all like it had been.

i felt pretty strong still despite no bagel or anything this morning. just a little rice cake and some whey.
cardio was noticeably harder already lol. damn i was sweating!

cable lat raises
33 x 12 same
27.5 x 12 samne
27.5 x 12 same

incline machine press

260x10 same
250 x 10 same
225 x 10 same

flat db press
90 x 14 up 3 reps
90 x 11 same
85 x 13 up 2 reps

peck deck fly
160 x 15 up 1 rep
160 x 13 up 1 rep
150 x 13 same

machine dips
285 x 16 same
285 x 15 same
285 x15 same


upright row
115 x 10 same
95 x 10 same

db lat raises
30 x 15 up 2 reps
30 x 12 same
30 x 13 up 1 rep

overhead triceps
71.5 x 14
71.5 x 13
71.5 x 13
ran outta gas here

ab machine 285 x 20 x 4

stairs 30 min

still need to add some more broccoli and remove a teeny bit of carbs so i can add maybe 1 serving/ a half serving of gh hughes.
broccoli goated for me right now.
1741013537438.png
 
@dcdogz lol just a little dramatic? 😂

In all honesty though that has to be a big change going from all of those carbs down to 285… do you notice immediate changes in your body?
 
Bamm-bamm said:
@dcdogz lol just a little dramatic? 😂

In all honesty though that has to be a big change going from all of those carbs down to 285… do you notice immediate changes in your body?
Click to expand...
sunday didnt notice much, but my body knew carbs were missing all day.

today its a bit easier to manage since im busy at work etc.

didnt have much at home going on this weekend, so just was thinking about food all day.

today already a little less bloated and shirts not so fitted.

its a bit of an adjustment but its all coming back to me now, revisiting my old food logs and stuff seeing what i was eating back then around these same cals.

revisting my old friends apples, pumpkin and berries is nice!
 
Bamm-bamm said:
@dcdogz lol just a little dramatic? 😂

In all honesty though that has to be a big change going from all of those carbs down to 285… do you notice immediate changes in your body?
Click to expand...
honestly, keep notes on your cal bumps and drops like I did.
makes all the difference in the world.
being able to hit the ground running and not having to find what foods work, and are satiating makes this a breeze.

its honeslty not as bad as i thought yet, but we will see im sure it will get worse as time goes on. right now im still running on high androgens and glycogen stores etc, but im sure as the days go on fatigue etc will set in.

pumpkin, potatoes, broccoli and gh hughes is overpowered!
 
dcdogz said:
honestly, keep notes on your cal bumps and drops like I did.
makes all the difference in the world.
being able to hit the ground running and not having to find what foods work, and are satiating makes this a breeze.

its honeslty not as bad as i thought yet, but we will see im sure it will get worse as time goes on. right now im still running on high androgens and glycogen stores etc, but im sure as the days go on fatigue etc will set in.

pumpkin, potatoes, broccoli and gh hughes is overpowered!
Click to expand...
Pumpkin? Never thought of that.
 
weight 200.9!

dang, really felt the depletion today! not sure if its supposed to come on that fast but i was dragging today for sure.
also noticed im ridiculously thirsty and sweating like crazy!

a week ago during cardio i wouldnt even drink 1/4 of my 20oz water bottle, i would finish 20oz during weight lifting and basically not drink anything during cardio.

went through THREE of the 20z water, and i was still thirsty.

also i swear the stairmaster has like time travel properties. I finished a whole 30min episode of a show and when i looked down only 15 minutes had gone by what the fuck. lol.
got it all done had to take of some weight here and there.

ketchup had mentioned that i may possibly have to drop a set here and there and i didnt quite understand why, but now i get it lol.

pullovers
77 x 15 up 2 reps
77 x 13 same
71.5 x 13 same

machine lat pulldown

275 x 10
225 x 13 down 1 rep
225x13 same

t bar row
125 x 11 down 2.5lbs
115 x 12 down 10lbs
115 x 12 down 10 lbs

seated row

90 x 12 same
90 x 12 same
80 x 12 down 10lbs

wg lat pull down
147 x 12 same
143 x 12 down 5 lbs

rear delt cable

27.5 x 15 same
27.5 x 12 same
22 x 12 same

single arm bicep cable curl

left
27.5 x 15
27.5 x 12
27.5 x 12
right
16.5 x 12
16.5 x 15
16.5 x 15

straigh arm curl

40 x 12
40 x 12
40 x 12

ab machine
285 x 4 x 20

cardio
35 min stairmaster


little adjustments to food today, nothing big. this seemed to work well.

bicep feeling much better, still probably 2/3 weeks away from 100% but it doenst feel so irritated during and after.


1741098304093.png
 

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