dcDogz very normal log

[Nood]

Fyi depending how you eat there's a zero sugar one which has more fat grams vs carbs.

Yeah I saw that one too but opted for the zero fat right now. Prefer to get it from other sources, Appreciate it the info though

 

[Nood]

Here it is.

Sweet! Just have to grab some fat free cottage cheese.. excited to try it out

 

[dcdogz]

Wanted to add some pickled beets to diet ..

maybe next time

 

[dcdogz]

Got a little 2nd wind. Hit 2nd session cardio today that way can skip tomorrow.

Feel like im gonna be way more exhausted tomorrow then today.

2nd day of tournament plus 6 hour drive home.

 

[Nood]

Here it is.

Can’t wait to try this out tomorrow! Thanks again for the recipe

 

[dcdogz]

im fckin back! my god what a fckin weekend. ended up great but fckin nightmare!
new rules, venue allowed no food inside. messed up me up saturday, was able to prep a bit better for sunday.

did pretty good either way and stayed on point. went over saturday a little with lettuce. was starving and we were at jasons deli.
got lettuce and veggies + mustard tabasco.

i went full savory oats all weekend and was pretty stuffed. Have to salt my potatoes and savory oats otherwise kinda sucks i super assumed I was gonna bloated as hell this morning.

ughh 173.7 new loww???? wtf.
i must be crazy dehydrated, thats like 4 lbs under my low lol.

fairly low sleep in general past couple of days, and we got in around midnight last night and had to get up and hit lower today.
was a little fatigued but overall went really damn well.

AND MY HAMSTRINGS ARE STILL FUCKED UP LOL

man lying curls it was just brutal my hams sooo soreeeee still. made the weekend all that much harder.

regardless back in the saddle

had a good upper yesterday at pf and decent lower today.

i did get up a little late so said fuck it and went to crunch for my lower.

calbe lateral raises
27.5 x 12
27.5 x 11
25 x 12
20 x 12


adductors
170 x 12
160 x 12

lying leg curls
130 x 12
120 x 13
agony!


leg ext
205 x 12
185 x 13
185 x 12

leg press
crunch has a matrix new leg press, its super similar to the pf one but it feels way harder.
definitely one of those humbler leg presses.
i know its different because the beggning weight is different from the base weight from the pf one.
i think the pf one is an angled leg press, and this is a linear.
was pretty brutal.

617 x 14
617 x 11
597 x 12

hack squats
315 x 10
275 x 10
little fatigued here and crunch hack doesnt hurt my leg anymore at all. should be able to start pusshing hard soon.

standing calves
200 x 20
200 x 20
180 x 23

rear delts pec deck

110 x 13
100 x 13
100 x 10
90 x 12

ab machine
160 x 20
160 x 18
150 x 20
150 x 18

suprising that we lowered volume a little on my lower day, but I still feel like im torching the fuck outta my quads haha.

didnt get a chance to meal prep at all so running with what i got.
should work out.
cardio this evening and some meal prepping!

pretty exhuasted cant wait to go to bed on time tonight.

kids did really well at least. son 2nd, and daughter champion. big national tournament very pleased with their wrestling skils and the improvement.
son was super disappointed, made it to the finals and lost. really wanted it!

but hes qualified for state now at least.

much needed rest day tomorrow. this new schedule literally could not be any better especially with my traveling schedule. tuesday rest day is just so awesome for me.
works out so well for alot of reasons.

fiber pretty low, might drink a little psyllium husk to get up there and make some adjustments.

 

[dcdogz]

Rest day!

174.6

8 hours sleep!
Feel good damn

Food today
Cardio this evening.

 

[dcdogz]

177.4 finally hydrated i feel like.

still probably gonna be way under from last week but its alright. almost 2lbs and we raised calories lmao. maybe cortisol drop as well from not being so stressed probably had me release a bit of water. seems like too much but doesnt matter too much just physique.

had a good pull day @ crunch.
now i have starting numbers for both of my gyms, where i will likely be hitting those days.

mid back super on fire and delts.

got bjj afterward and got some really good movement.
hit my cardio last night 35 min. normally do it am but pulled bloodwork am so moved it to the evening. was a little tired so kinda didnt push it too hard but its cold so hard to sweat anyway.

cable lateral raises
27.5 x 13
27.5 x 12
27.5 x 11
22 x 12

seated rows cable
175 x 12
170 x 11
165 x 11

seated lat bar rows
143 x 13
143 x 11
136 x 12


upright lat pulldowns
180 x 10
165 x 11
143 x 11 full range, might need to drop uppers recorded myself and noticed i wasnt going deep enough so dropped here


rope pullovers
71.5 x 14 raise starting wegith
77 x 11

machine rear delts pec deck
100 x 11
90 x 13
90 x 11

standing bicep cable curls
27.5 x 13
27.5x 12
22 x 13

standing straight bar curls
50 x 15
50 x 11
40 x11

ab machine
305 x 22
305 x 20
305 x 18
285 x 22

tossed in some cream of rice post workout, man that was good! never had it before.
ceylon cinnamon stevia and some zero cal maple syrup hit really nicely am plus its warm! really hit the spot since its chilly outside.

i love love love the savory oats, but im like 100% positive beef/chicken broth makes me MAD gassy my goodness.
wife got mad at me even, and im not a gassy person . gonna ride it out as long as possible until the divorce proceedings start.

 

[dcdogz]

View this content on Instagram

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View: https://www.instagram.com/reel/DTTqbSYkjwk/


found my spirit animal

 

[dcdogz]

175.5
food got messed up yesterday a little had to make some changes, was stuck at post office getting passports.
semi missed lunch 2 and had a huge dinner, strangely weight down? thought id be a little bloated but wasnt at all.
been hydrating a ton, and salting foods, mainly salting foods since they taste shitty if I dont but youd think id retain water and doesnt seem to be the case.
depending how weight finishes this week looks like im down 1.5 lbs from last week despite the carb bump.
im guessing cortisol drop from lack of stress i guess and released water from not cutting anymore, im guessing. plus extra sleep.
maybe also using less volumized foods? probably a little combo of things. if youre not eating 7lbs of cucumber a day i guess you will hold less water .


really good push!


nautilus flat chest press

220 x 14
210 x 12
210 x 10

decline chest press matrix
220 x 12
200 x 12
185 x 10
probably need to drop a little losing full rom
still figuring out new machines

incline chest press
215 x 13
205 x 12 drop here a tad

standing cable flys l to h
22 x 16
22 x13
22 x 13

seated triceps machine
325 x 13
325 x 12
325 x 10

upright row
75 x 13
75 x 12
75 x 12

over head triceps
82.5 x 16 up 1
82.5 x 12
77 x 13 up 2

rope push downs
49.5 x 12 up 10lbs
44 x 12 up 10lbs

rope crunches
60.5 x 24
60.5 x 20
55 x 18
49.5 x 20

bjj 1 hour



foods today, summoned my inner val for the preworkout and had a rice crispy.
that shit hit hard! pump was unreal. gonna finish this box and make my own. As carbs come up in time, will add some whey to them and make some little quick digesting
rice crispy preworkout.

cream of rice is fucking awesome god. cant wait to just pound a huge bowl of it multiple times a day ha super tasty.
gonna probably at somepoint have to make my own.

 

[dcdogz]

178.4 little bloated for sure!
looks like a 1lb under from last week, but mashed potatoes dont taste right with out salt so it is what it is!
i dont change my foods much so it should balance out in time.

had a great leg day, we are swapping pendulum and belt every week.
this week was pedulum fuck. kinda like a hack, quite the humbling exersize.
when i saw it only had 1 notch to add weights i was like okay this bitch must be hard, start conservatively.
gonna be a good one for sure as I get better at it. did a whopping 70lbs which apparently is pretty good after googling ha.
shit was mad hard tho, i think i can overload a little but gonna start slow and need my yoga pads since I bottom out just barely barely.


i really didnt want to do bjj at all today. this new leg day is totally exhausting and im MAD hungry.
flipping from legs to back is something for sure. told my coach might be late or out, wasnt a ton of attendance and they were waiting to start until i got there.
thank goodness i sucked it up and went.

ill probably need a little cardio this evening. maybe 20 min tops. maybe ill skip. I went real light and didnt do much since I was so fatigued and bicep a little spicy again. not bad just made sure to take it easy and not use it at all. feels pretty good right now actually I did the right thing.

i feel like I need more willpower right now to not eat everything in sight than I did while cutting. super weird.
im even more tempted to get stuff I shouldnt then ever before. Im not even THAT hungry I just want to eat.


i can see how after a show people blow it, if all I did was prep light barely.


cable lateral raises
27.5 x 15 up 3
27.5 x 13 up 5lbs
22 x 15 up 3
22 x 14 up 3

abductors
150 x 16 up 2
150 x 13 same

seatd leg curls
180 x 15 up 2
180 x 13 up 20lbs

pendulum squat
45 x 15 warmup test
70 x 12
70 x 11
70 x 11
jesus christ

sldls
75 x 12 up 5 lbs
75 x 12 up 5lbs
75 x 12 up 5lbs

lying curls
140 x 11 need to lower weight
130 x 10 need to lower weight
120 x 12 probably start at 130 I think, added 1 extra set since was so off target reps

leg press calves
5 plates + up 10lbs
x 22
x 22
x 21
x 18

rear delts pec deck
100 x 14 up 2
100 x 12 up 10bls
90 x 13 up 10lbs


prone incline db rows
50 x 14 up 5lbs
50 x 12 up 5lbs
50 x 12 up 5lbs barely

incline db curls
22.5 x 12 same
22.5 x 11 same
22.5 x 10 same

coach added an optional back set (not optional for me lol of course im gonna do it lol) ill probably play it safe depending on bicep, last week did seated tight elbows rows
went wide lat bar pulldowns seated cable this time
143 x 14
143 x 12

no time for abs, probably do them this evening or tomorrow with cardio.



idea for today, thinking sandwhiches for lunch sorta. probably gonna toast them and put cinnamon on them for a little dessert type of french toast thing.
stack em 4 high, should taste good.

 

[dcdogz]

177.7

fasted cardio done!

training carbs 310, rest 200.
carb bump! we are cooking with gas now!

feel great today, got decent sleep. have a ton of little honey do's t his weekend, since traveling again next week.
this is go time for us right now until feb 21st then chills out a little.



protein french toast for breakfast?
god so good, finally made something I think looks cool and not like slop lmao

462 cals
37 carbs, 19 fat, 44 protein
300 grams egg whites
18 grams dyno bites
2 keto bread with cinammon and cooked in same egg whites
10 gram sugar free reddi whip
15gram belgioioso cheese spread
Zero cal maple syrup

Fckin heaven!

 

[dcdogz]

177.7

Wierd sleep last night! Was in and out. Feel alright tho.

We have rest pause everything this week! Damn haven't had a workout like that in a minute!

Cable lateral raises with cuffs
2. 27.5 x 13
2. 27.5 x 11
2. 27.5 x 11
2. 27.5 x 10
Rp 8

Single arm cable pulldown
2. 66 x 15 overloading next week
2. 66 x 13
2. 66 x 11
2. Rp x 8

Low Row matrix Elbows wide pronated
1. 90each side x 12
1. X 11
1. X 10
Rp 7

This is a new machine for me this was really nasty, damn near painful. We have t bar row slated but they got rid of it. Pronated grips on this machine feels identical to it however.
Its even better since I'm Seated and it doesn't take my breath away.


Chest supported seated row matrix
Seated row matrix
1. 70 x 11
1. 65 x 12
1. 65 x 10
Rp 8
Also new machines super nasty

These matrix machines are straight up mean!

Crunch matrix Incline press
2. 90 x 14
2. 90 x 11 + partial
2. 90 x 10
Rp 7

Pec deck fly
2. 190 x 11
2. 180 x 10 lower
2. 170 x 10 lower
Rp 6


Oh machine press
Crunch matrix shoulder press
2. 70 x 11
2. 70 x 10 barely partials
Rp 4



Matrix Preacher
2. 45 x 11
2. 40 x 11
2. 35 x 10
Rp 4


Seated dip machine

2. 305 x 13 full rom
2. 305 x 12
2. 305 x 10

Rp 6

Ab machine
325 x 22
325 x 20
325 x 19
325 x 18


Seated dip machine
2. 305 x 13 full rom
2. 305 x 12
2. 305 x 10
Rp 6

Food today
Getting semi silly but trying to toe the line between tasty and healthy, at least for me.

Cardio later today!

 

[dcdogz]

https://files.catbox.moe/8m96p3.mp4

This hits so hard growing is fun

Living the dream right now my goodness

Feel like 310 carbs is my maintenance with the foods picked. Feel satiated, full all over, cravings gone.

Small food swaps for lunch 1 and 2, and brought out some beef for dinner.
Can't grow with out some red meat I've heard.
Blue berry rice tasty.

 

[dcdogz]

177.7

Great fuckin lower!
6.5 sleep feeling groovy

Cable lateral raises
1. 27.5 x 11
1. 27.5 x 10
1. 22 x 14
1. 22 x 13
Rp 8

Adductors
2. 170 x 13 up 1
2. 160 x 13 up 1
Rp 7

Lying leg curls
1. 130 x 14 up 2
1. 130 x 12 up 10lbs
Rp 7

Leg extensions

1. 205 x 13 up 1
1. 185 x 12 down 1
1. 185 x 12 barely partials same
Rp 8


Leg press
6. 707 x 12 up 90lbs accidentally added a plate lol got confused with math, did okay tho
6. 617 x 13
6. 597 x 13
Rp 11

Hack squats
6. 315 x 11 up 1
6. 315 x 10 up 20lbs
Rp 8


Calf raises
1. 210 x 20
1. 200 x 20
1. 190 x 20
1. 180 x 20


Pec deck rear delts
1. 100 x 16 up 1
1. 100 x 14 up 1
1. 100 x 11 up 1
1. 100 x 10 up 10lns
Rp 6

Ab machine

325 x 22
325 x 21
325 x 10
325 x 18
Rp 13


Rough idea mostly the same

Haven't had beef in 5 months roughly
How i missed beef, amazing.


Hack vid

https://files.catbox.moe/asutf3.mp4

 

[Meetketchup]

Hack vid

https://files.catbox.moe/asutf3.mp4

Just a thought. When you get to the bottom, pause for a slight second to get that deep stretch and stop momentum, then explode up.

 

[dcdogz]

Just a thought. When you get to the bottom, pause for a slight second to get that deep stretch and stop momentum, then explode up.

Gotcha

 

[dcdogz]

cardio done, had to get it a little early. 30 min bike, legs a little wobbly lol.

idk how, but our lower day, despite being less volume, still feels crazy hard as hell, and split squats are out as well.
even with that sheesh.

in my mind I looked at and thought this seems fairly simple, WRONG.

Im missing a little activation and brutality on them since im barely getting my strength back but
i guess mentally im going a bit harder and squeezing as much as I can outta less sets/reps.

imagine my quads grow more this way lmao

rest pause on leg press was particularly nasty where I finally got the feeling of like a tear imminent haha, thats where I stop generally, where the next rep screams danger.

rest day tomorrow! cant wait. lowish cals but either way, i love the rest. just works so freaking nice. i can watch the games tonight and everything.

 

[dcdogz]

176.4

rest day and low food day.
almost 7 hours seven sleep. fck yea!
my sleep average gonna be up almost a 45 minutes to a whole hour from last week I think, feels great.

after my crazy low week trending about .75 - 1.25 lbs up.
have another trip this weekend, but only 1 day thankfully. should be easy weekend, drive up friday, wrestle saturday morning come back sat evening.

got my cardio done this am, 35 min. we reduced a couple of days a week of cardio down to 30 so saving that one for friday and saturday.
loving the less cardio lol, god we had been at 40 minutes for while, and with lack of bjj it was very boring.

i love cardio dont get me wrong but it can be really unstimulating, made me remember why I picked up bjj in the first place a few years ago.
ive been splitting my cardio pretty much this whole rebound phase, so havent really been hitting stairs at all.
hoping with the splitting of my cardio it generates a little more growth, being in the gym for 2.5 hours was rough at times. now its 50 - 1.25 tops, go home and eat, then get cardio in the evening more or less full of energy.

im still getting a little fatigued 3 - 5 here and there, but once i get those quick carbs in i feel great.
its way more manageable now as well, felt like the walking dead when we were cutting, just no power in my legs at all. right around 4 its like I could not do anything.
much less so now, id say 80% better. totally tolerable.

might make a few plans to drive to the gym in the evening and get 30 stairs every so often. I just like it alot, and dont want to lose the cardio on it i worked hard for lol.


running what i did this past weekend again, worked well and no minimal if any fatigue.

 

[dcdogz]

sons got a wrestling camp we signed up for from jun7th through the 13th. couple states away.

no big deal, already found a planet fitness I can work out at, and rented an airbnb so i can cook. just need an airfryer and microwave, gonna be working from my laptop while he wrestles all day.

aldi 15 minutes away, 5 minutes from the planet fitness and his camp location 7 minutes away.

its just gonna be us two so this should be easy as pie.

only schedule change might be the travel saturday, about 14 hours, probably get my lower in that day before we leave, and take the rest day sunday, beyond that everything else should stay on point as far as i can tell.

camp starts sunday evening, so well have the day to sight see a little and meal prep!

hes literally gonna be wrestling from 7am to 9pm so i might not need to even meal prep I can actually cook my foods at will!

 

[dcdogz]

177.4 up about a 1lb roughly from last week, but I had weird weights last week. pretty stable atm.
6.25 sleep last night feel great. as long as im over 6 man i feel great. closer to 7 and im perfect.

super solid pull day as well and bjj cardio was really good as well.

cable lat raises
27.5 x 15
27.5 x 12
22 x 13 down 5lbs
22 x 12 same'
rp 7

seated cable rows
175 x 14 up 2 reps
175 x 11 up 5lbs
165 x 11 same
rp 165 x8

seated lat bar rows wg
143 x 13 same
143 x 12 up 1
143 x 12 up 5lbs
rp 6

upright lat pulldown
165 x 10
143 x 10
131 x 12
rp 8
dropped a ton of weight based on my notes, so i can get full rom correctly. was pausing mid chest, this time got real deep with the bar down to my belly button almost.
nasty

rope lat pullovers
77 x 12 up 5 lbs
71.5 x 11
rp 6

machine pec deck delts
100 x11 same
90 x 13 same
90 x 11 same
rp 6

standing bayesian cable curls
was able to do double this time.

27.5 x 13 same
27.5 x 11 down 1
22 x 11 down 1
rp 8

standing straight bar curls
50 x 13 down 2
40 x 14 down 10lbs
40 x 12 up 1
rp 9

35lb plate crunches
4 x 20


rough idea for today

 

[dcdogz]

Mid week check in completed

Cycle imminent!


Post lift shots

 

[Doug 64]

Mid week check in completed

Cycle imminent!


Post lift shots

View attachment 230975View attachment 230976

Them shoulders are looking nicely capped my man... strong work

 

[dcdogz]

176.6

6.15 sleep. had some trouble last night. getting a little rash or something on skin, thinking its from delta 8 only thing I could find.
didnt take it last night and affected me a little.

although skin way better after skipping it an evening, not sure if its just dry skin/eczema or what, but traveling tomorrow so taking it anyway tonight just gave body a little rest from it.
been putting cortizone and just moisturizing. whatever it is way less way way way less today so all good.

great push day! probably one of the best, the others had been good but finally feel with rp i got that shit good!
! wasnt sweating at all in the gym when cutting, now starting to get really hot!

intensity coming back full force!


flat chest press
vertical chest press matrix
225 x 14
225 x 11
225 x 10
rp 6

decline chest press
220 x 12
195 x 12
185 x 11
rp 8
dropped weight on this one based on notes, t his was perfect!

incline chest press
215 x 12 down 1
205 x 11 down 1
went down on reps, but based on notes i did better since i was slightly ego lifting it last week
rp 6

standing cable flys low to high
27.5 x 12 up 1
22x 14 up 1
22 x 12 down 2
rp 7

little awkward for me

https://files.catbox.moe/x7p6u7.mp4

seated triceps machine
325 x 13 same
325 x 12 same
305 x 11 down 20, note adjustment fucking yikes what a difference
rp 5
triceps on fire so bad

upright row
65 x 15 start 75 next time
75 x 12
65 x 13
rp 9

https://files.catbox.moe/3fx23l.mp4

i think form better now. improved at least.


overhead triceps
82.5 x 14 down 2
82.5 x 12 same
77 x 13 same
rp 6

rope pushdowns
49.5 x 12
44 x 12
same but way stronger and better rom then last week based on notes.
rp 8

rope crunches
60.5 x 22
60.5 x 20
60.5 x 18
55 x 20
rp 14


was starving yesterday, went back to oats for lunch. should help, 100grams of oats is alot lol.
might add some blueberries and adjust down the oats a little. 100 grams or so of blues.
hitting all the food groups, fruit, grains, fiber, protein, and veggies and a little dairy and dyno bites which are their own separate god tier food group.

 

[dcdogz]

early check ins tomorrow, cycle plan has been downloaded.

we start sunday with upper! growing season has started!
works out good, im leaving tomorrow but back saturday night. so sunday hit it at home!
new macros to boot! little bit more food always good!

low and slow growth phase, to make the cut "easier" and minimal. Nothing easy bout a growth or cut phase but you get what im saying.
the less fat we put on, the less days of torture!

gonna be running

marathon test
marathon primo
marathon npp
6iu hgh

 

[dcdogz]

sundays food planned and ready go! dropping the keto shit and eating real bread now!
works out better, saves me a ton of protein and was able to add some whey pre workout.

on bjj days it gets a little long, so about mid workout probably add in an extra rice cake or rice crispy treat to fuel the cardio for bjj a little since it does takes it toll on me atm, or maybe some extra glycerine in my water will see.
in time wont need to do that.

little by little gonna keep sprinkling those carbs post and breakfast.

 

[eazy_]

we start sunday

Bon Voyage

 

[Nood]

Big things coming

 

[dcdogz]

Locked n loaded

 

[AR-15]

Damn dude you really put some time and effort into a nice log. Kudos man. Most guys can’t last that long. Nice