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dcDogz very normal log

SB Labs
Update son and daughter made it to day 2. Automatic medalist!

Son lost a rough one , got caught, but battled back.

Now a matter if we get 3rd - 6th.

Happy with anything thougg tough ass bracket, also just walking in.

Dude was pounding corn dogs on the way to weighins and still came in under lol.

Super pleased with his wrestling regardless. all winnable.

Diet was on point did really well .

I did fast a bit because had no idea how it was gonna work, but ended early actually since split into 2 days.

Worked out really well.

I missed cardio yesterday since we got in so damn late, and we are at a airbnb.

I kinda wanted to go walk but the area was sketchy lol.

I did cardio this am, and just did another session, plus 22k steps.

Mainly to make up for tomorrow since I don't think ill make cardio tomorrow.

I might but ill be getting in so late I don't believe I will.

Tomorrow don't think ill get anywhere near as many steps.

Just because lotta team knocked out so it's just my 2 kids and one more. no need to run around mat to mat coaching.

Already meal prepped everything for tomorrow!

Ready to go!
 
Gee I wonder what days of the month are tournaments lmao
Screenshot_20260228_202941_Da Fit.jpg


Good upper!l at planet fitness !

Holy knocked it outta the park.

Really liked this planet fitness machines for oh presses and single arm cable lat pulldown.

also hammer strength incline press feels great on my chest.

Might need to switch my upper from crunch to planet since for upper I feel like it's way better for me. gonna think about it long and hard!

But man haven't had such a great chest pump, and lat pump at crunch.

Maybe I'll alternate since I lose tbar row at planet and ended up subbing lat bar cable rows.

Not sure what time I'll be home but I'm prepped !

Foods today avoiding blaoting with alot more quick carbs in the evening.

Made some adjustments with what i had available with me.

At home will just do rice and cream of rice.
Screenshot_20260301_074452_Firefox.jpg
 
182

fuck super dehydrated, i kinda knew it, as i was driving and getting off to pee etc my quads were cramping.
got in at 130am. oh god.
was so tempted to make today a rest day, and do lower tomorrow, i was just being a huge bitch tho.
didnt sleep much, but went ahead and just got in late to work.
other wise t here was just no way.
took my kids to school late, went to the gym after, mega hydrated while getting them ready for school and now at work in a little bit of trouble lol.

i have old proteins, nothing left from the weekend, but I have a state champ, and a state placer. All is well!
daughter state champ, son 5th in a monster bracket holy god. he did so fucking good its unbelievable.

we were talking about like what to improve on the ride home, and I was dumbstruck, I had really nothing to offer him as far as improvement.
he wrestled PERFECTLY. Sometimes you can do everything right, and still lose, just how it is.


on to the wierd lower.
Had to change things up a little, I was very surprised to see so many people at the gym around 830 am. Dont yall have fucking jobs or some shit lol.

since I was still feeling kinda dehydrated, I was ultra careful with everything. Dont need no tear or some wierd injury from being so damn dry.

not in the mood to post numbers but tried to just match reps as best as possible, took my sweet time resting, and was very careful with everything.

for the most part hit everything crazy hard, but I had to swap hacks for pendulum since someone was on it, and Kinda needed to get to work.
just made sure to make it super hyper quad focused, and since only 2 sets, overloaded 5lbs on it.

was really good overall just a little tired while working out for obvious reasons.

didnt get cardio yesterday, but I had a great idea, went ahead and just kept walking around to get my steps up. even if i didnt need to, might as well, tons of down time, hours and hours.
figured i could at least keep moving around if I wasnt going to get real cardio. ended up with about 15k steps.


keeping foods the same as yesterday since im totally outta everything. will be grocery shopping this evening and prepping today since I lost my weekend.

feel great!
 
186.1

hydrated!

quads were and are torched, cardio was rough! got it all done.
got good sleep as well after a roughish weekend.
excited for belts on friday, becoming my favorite machine!

meal prepped a little this morning, was too exhausted to even cook yesterday.

foods!


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186.1

killer pull!

also made my own cream of rice with minute rice, started tracking my iron since i was eating alot of it and goodness, some days was getting 300% of daily iron intake lol.
that was....way easier then I imagined. idk what I thought it would be.
it does taste a little more ricey but not much, especially in my slop.



cable lateral raises
16.5 x 15 up 2
16.5 x 13
16.5x 12


seated rows cable
187 x 15 overloading next week
187 x 12 same
180 x 12

seated lat bar rows
165x 14 overloading next week
158 x 14 up 2
158 x 12 up 5lbs

cable lat pulldown close grip
157 x 14
152x 11
147x 12

rope lat pullovers
71.5 x 13
66 x 12
same

pec deck rear delts
100 x 13
90 x 12
80 x13 up 1

standing bicep cable curls
27.5 x 15 up 1
27.5 x 12 same
22 x 13 up 1

preacher curls matrix
20 x 12 same
17.5 x 12 same
15 x 11 same

decline leg raises
21
20
18
17

bjj 1 hour

1772633799905.png
1772633809497.png

not changing too much
 
i am greatly regretting my food choices atm lol.

cream of rice literally digests sooo fucking fast....buuuutttt.. im not bloated at least so thats nice.

ill get used to it i think, I need to anyway for cutting / prep either way.
 
dcdogz said:
i am greatly regretting my food choices atm lol.

cream of rice literally digests sooo fucking fast....buuuutttt.. im not bloated at least so thats nice.

ill get used to it i think, I need to anyway for cutting / prep either way.
Click to expand...
I don’t want to hear it! Starving all day and eating only makes it worse 😂
 
185.3

didnt sleep well, i uhh ate too much of a spicy hot sauce and woke up a bit with stomach on fire lol

had a pretty good push sesh either way.
after yesterdays cream of rice debacle added a little bit of oats to every meal should help a bit.

ill fill in the fats with nuts sometime later, gonna sub turkey for chicken breast since its old and need to finish.
i froze it before trip.

flat chest press nautilus
235x 13 same
210 x 12 down 1
195 x 12 same

dec chest press matrix
200 x 14 up 3
195 x 14 up 3
190 x 14 up 5lbs

incline chest press
205 x 14 overloading next
205 x 11 up 1

cable flys low to high
27.5 x 13 up 1
22 x 15 same
22 x 13 same

seated triceps machine
305 x 13 samw
305 x 11 down 1
305 x 11 same

upright row
80 x 12
75 x 13 up 2
70 x 11 same

overhead triceps cable ext straight bar
77 x 12 same
71.5 x 11
66 x 11 up 1

rope pushdowns
66 x 11 same
60.5 x 12 up 2

leg raises
20
19
18
17

i didnt have any direct shoulder work today, besides upright row (pic before I started), but i was walking by the mirrors and noticed my delts seemed bigger.
im like 85% convinced they finally grew a bit, not sure if its the rears, the fronts, or the sides but they seem like we finally getting that boulder look.
we've been slamming the ever loving shit out of them.


Screenshot_20260305_074010_Gallery.jpg


1772719926732.png
1772719936780.png
 
D
dcdogz said:
185.3

didnt sleep well, i uhh ate too much of a spicy hot sauce and woke up a bit with stomach on fire lol

had a pretty good push sesh either way.
after yesterdays cream of rice debacle added a little bit of oats to every meal should help a bit.

ill fill in the fats with nuts sometime later, gonna sub turkey for chicken breast since its old and need to finish.
i froze it before trip.

flat chest press nautilus
235x 13 same
210 x 12 down 1
195 x 12 same

dec chest press matrix
200 x 14 up 3
195 x 14 up 3
190 x 14 up 5lbs

incline chest press
205 x 14 overloading next
205 x 11 up 1

cable flys low to high
27.5 x 13 up 1
22 x 15 same
22 x 13 same

seated triceps machine
305 x 13 samw
305 x 11 down 1
305 x 11 same

upright row
80 x 12
75 x 13 up 2
70 x 11 same

overhead triceps cable ext straight bar
77 x 12 same
71.5 x 11
66 x 11 up 1

rope pushdowns
66 x 11 same
60.5 x 12 up 2

leg raises
20
19
18
17

i didnt have any direct shoulder work today, besides upright row (pic before I started), but i was walking by the mirrors and noticed my delts seemed bigger.
im like 85% convinced they finally grew a bit, not sure if its the rears, the fronts, or the sides but they seem like we finally getting that boulder look.
we've been slamming the ever loving shit out of them.


View attachment 238781


View attachment 238779
View attachment 238780
Click to expand...
Delts And quad sweeps both popping
 
SB Labs
dcdogz said:
i didnt have any direct shoulder work today, besides upright row (pic before I started), but i was walking by the mirrors and noticed my delts seemed bigger.
im like 85% convinced they finally grew a bit, not sure if its the rears, the fronts, or the sides but they seem like we finally getting that boulder look.
we've been slamming the ever loving shit out of them.
Click to expand...
Between all those Rest/Pause, Drop Sets, FTS7's, SST Intensifiers your delts had no choice. lol
 

Organic, non-GMO Food and Produce Delivered - Azure Standard

www.azurestandard.com www.azurestandard.com


picked up my first order from these guys. tried something out just to see.
got a 50lb bag of oats, and a 5lb bag of rice plus some other things and some zero cal stone ground mustard which im excited to try.

Organic, non-GMO Food and Produce Delivered - Azure Standard

www.azurestandard.com www.azurestandard.com


its absolute chaos picking it up tho lol.

big trailer shows up to a park and people line up and unload the whole thing.

pricing is so so, everything is mostly bulk organic, which is kinda meh i guess.



1772723195096.png
 
Last edited:

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found this!

should come in today, planning on using it for leg extensions and tricep push down machine.
especially pushdown machine since I find myself getting lifted up alot.
 
185.3

great lower.
woke up with my lower back super tight so wasnt sure about sldls but went for it anyway, knocked it out of the park.
slept fucking great. was exhausted and passed out wicked early, got up early but worked out since i made it to bjj on time.
thank god pendulums werent up, my quads are still fried from monday.

cable lat raises
16.5 x 16 up 2
16.5 x 14 up 2
16.5 x 14 up 2

abductors
175 x14 up 1
160 x 15 up 2

seated leg curls
190 x 18 overloading up 3
190 x 14 up 5lbs

belt squats
425 x 14 overlaod up 2
425 x 12 up 10lbs
415 x 12 up 10lbs

sldls bb smith
275 x 11 up1
275 x 10 same
255 x 12 same

lying curls
120 x 14
110 x 16 overload

leg press calves
5plates + 35
25
22
20
20

rear delts pec deck
105 x 15 same
105 x 13 same
100 x 12 same

incline db rows prone

65 x 12
65x 11
65x 10
dropped 5 lbs, 70s didnt feel right, felt alot better with 65s

incline db curls
27.5 x 10 up 2.5lbs
25 x 11 same
25 x 11 same

seated row cg
170 x 14
170 x 12

rope ab crunches
66 x 20
66 x 18
66 x 17
61.5 x 17


same foods
 
FearsomeCOR said:
Poggers just copped
Click to expand...
yea i got a case too.
they also have some interesting rice cakes and other things. I picked up some of their oats, purple rice, jasmine rice, and the stone ground mustard.

the rice cakes have interesting macros, but I think they are bigger then the quaker oats one because it doesnt make sense lol.
 
rest day

184.2

feel pretty good, really need the rest!
its surprising how going from 6 days a week to 5 training, youd think id be totally fine but damn. I can still feel my quads from monday.
I was thinking i had quads tomorrow and was thinking i wasnt ready, woops thats old split, quads are on monday actually lol. should be good.


got a food increase!
rest 225
training 430!

I think on non bjj days gonna add them post, and on bjj days add them pre something like that or split them pre and post.
friday probably all pre since thats a doozy of a day.
sun mon post
wed thurs split
fri all pre

depending how high we got on carbs at some point wont matter in the slightest lmao. plenty of carbs to throw around ha.

1 more week until cruise. well see how that goes shouldnt be a problem honestly probably just gonna pin all oils tuesday morning, then no hgh for a few days.
not sure i can take anything on the boat nor do i really want to.

cruise snacks gonna take some beef jerky and some protein bars for the offshore mostly, plenty of fruits available on board and the buffet has turkey breast
which is absolutely perfect. I can order eggwhites in the morning, just hopefully they can do no oil for me as well.

luckily the gym has a few decent machines so ill figure it out as I get there.
they have a leg extension, ham curl, lat pulldown, cables, and some chest machines so should be mostly covered.
not ideal but based on the 50 gym tour videos ive seen I should be able to get mostly everything in.
gonna have to be a little creative, but I wont be leaving that gym without solid work.
cardio and steps should be off the charts as well from what ive seen. seems like people average18k to 25k steps a day on a cruise!

1772897955110.png
 
SB Labs
184.2

Killer upper at planet.

Glad I ran it back.

Subbed t bar row for a smith machine and a bench at 45degrees.
Felt really damn good.

View: https://youtube.com/shorts/MQtv9amYK1Y?si=H7OhAk80mX38L5aR


Like this

Found this variation but looks kinda retarded lol
Smith row tutorial

Hard to tell now a days with influences.

Cable lateral raises
3. 15 x 14
15 x13
15 x 12
15 x 10

Cable single arm pulldown

8. 72.5 x 12 pf
8. 72.5 x 10
8. 65 x 11


Smith t bar row
135 x 12
135 x 11
135 x 10

Seated mts row hammer strength

1. 90 x 12
1. 90 x 11
1. 80 x 11

Incline chest press hammer
1. 80 x 14
1. 80 x 12 barely
1. 70 x 11 12 barely
Pf pec deck
3. 180 x 12
3. 180 x 10
3. 170 x 11

Oh machine press
4. 80 x 14
4. 80 x 11 barely

Machine preachers curls
3. 55x14
3. 55 x 12
3. 55 x 12

Mahcinr dips
1.260 x 15
1. 260 x 13
1. 260 x 9

Hammer strength abs
70 x20
70 x 19
79 x 17
70 x 16


Food!
Screenshot_20260308_085523_Firefox.jpg
 
184.8

destructive lower. quads were still a little torched from last week lmao, but ended up being really good either way.
was just ultra careful with reps, and warming up.
i had aggravated my knee on pendulums, was just 1 rep that kinda irritated it. wasnt terrible, and didnt notice anything.
some how re aggravated it on calf raises of all things lol.
already feels alot better but just kinda annoying. right under the knee cap patella. will see how friday goes on pendulums, low and slow.

hopefully tomorrow can post some more physique pics, was washing clothes and have a mirror there in the wash room dont use too often but noticed my back and rear delts really poppin!
its crazy to see things improving in in real time. was really hard for me to notice before but starting to kinda see it ever so slightly.

im still pretty lean too which is awesome. will make cutting later all the more manageable hopefully, especially when sauces and shit get pulled.
that will be the death of me lol, already mentally preparing for it tho.
like i mentioned before being hungry is one thing, kinda used to it at this point, im always fckin hungry lol its the fatigue that will really mess with you.
also add in the fact, that im I live in one of the MOST OBESE cities in america. top 5. food here is good, can confirm lol.

luckily we have great timing down for me to prep, just lines up perfectly scheduling wise, with my whole life.
if I end up having to just couch potato a month will be no biggie in terms of family events, family activities after school stuff. basically general dad/husband stuff.

bodybuilding is pretty selfish so have to keep whole family in the loop about how im feeling etc. sucks but it is what it is, luckily wife and kids super understanding and kinda down with it.
especially since i just kinda make it work, as hard as it is sometimes.
im fairly lucky in that regard, I can see how its a huge cog of things to do all this, and any one of those breaks down can easily lead to failure.

sooo i just have to be extra nice to my wife for the next few months lol, cuz once the 1700 cals and tren kick in shell be in for a ride! lmao

cable lat raises
16.5 x 16 x 16 x 14
same, up 3, up 2

adductors
180 x 13 up 5 lbs
165x 13 same

lying leg curls
140 x 12 up 5lbs
135x13 same

leg ext
140 x 13
130 x 12
120 x 12

leg press
707 x 14 up 1
617 x 14 up 2
617 x 13 up 1

hack squats
315 x 14 up 2
315 x 12 up 1

standing calf raises
200 x 20
190 x 20
180 x 20
180 x 19

rear delt pec deck
115 x 13 down 1
115 x 12 up 1
110 x 12 same
100 x 11 same

ab machine
225 x 20
225 x 20
225 x 19
225 x 19



food added some round eye steak to the diet.
has a nice a little fat cap, probably one of the saddest moments of my life cutting it out lmao.
fuckkk that hurts so bad lol. oh well. giving it to the dog, he seems to like it.


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Last edited:
186.3
trending upward for the week about .5 a lb at the moment.
killer pull today
slept good and got after it.
not i only did i sleep well, i got a free nap at bjj today lol
got choked out from a sneaky loop lol. all good tho.

cable lateral raises
20.5 x 13 5lb up
20.5 x 12 5lb up
16.5 x 12 up 1

seated cg rows
192 x 11 up5lbs
187 x 12 same
180 x 12 same

seated lat bar rows
170 x 11 up 5lbs
165x 12 up 5lbs
158 x 11 down 1

upright lat pull downs cable
152 x 13 down 5lbs per notes, felt fckin great
152x 10 down 1
147 x 12 same

rope lat pullovers
71.5 x 14 over load
71.5 x 12 up 5lbs

rear delt cables bent over
16.5x 13
16.5 x 12
16.5 x 11

standing cable curls bayensian
27.5x 15
27.5 x 12
22 x 12 down 1

preacher curls matrix
20 x 12
17.5 x 12
15 x 12

decline leg raises
22
20
18
16

bjj 1 hour + a little nap




1773236328577.png
1773236337884.png
 
Nood said:
What dosage are you using? Was gonna start with 2.5mg daily
Click to expand...
im very lucky its really not too bad, and only became noticeable when i really got fairly lean and put on the stage trunks

considering how fat I was, im really lucky.

im probably 80lbs under this right now lol
and when we stopped the cut at 168, i was about 100lbs under.
WhatsApp Image 2026-03-10 at 3.41.52 PM.jpeg


chadvand13 said:
I’m starting it this week!!!
Click to expand...
nice enjoy
 

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