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dcDogz very normal log

SB Labs
Halfi said:
Oof. Yah i won’t ever do a cruise lol they don’t look fun to me. But me and my girl do travel. We’re going away in August . Not sure where yet. She’s a travel whore lol . I never did it til I met her so it’s cool I guess
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for the kids is freaking great. tons of shit for them to do. even the most random events, like paper plane contest type of stuff end up being really fun.
plus dropping them off at the kids club and fucking off to the casino for a few hours was fun.

we dont get out much besides wrestling so its all new to me and us. I do like that its pretty scheduled so no surprises and the schedule is released far in advance.
thats a big plus, dont have to wonder about what we are gonna do so was able to jam pack tons of activities for the kids, of which there are an absurd amount.

last day i totally ran out of gas and just sat down for a couple of hours while they were running around all over the ship hiding ducks and finding ducks which is apparently a thing.
 
190 breach imminent

pretty stable weight 189.6 - 190 non stop
seems to be inching slightly higher but negliglible

really good push today!
sometimes with first chest press up, at 3am ish takes a min to get into it. was able to get off the ground rolling.
been on a metal kick lately and some high speed metal helped pump me up.

flat chest press
240 x 12 up 5lbs
215 x 13 same
200 x 13 up 2 reps

dec chest press
210 x 15 up 2 reps overloading next week
210 x 12 up 5lbs
210 x 11 up 5lbs

incline chest press
210 x 13 up 2
205 x 10 same

standing cable flys
27.5 x 14 up 1
22 x 15 same
22 x 13 up 1

seated triceps machine
305 x 12 high grip down 2
305 x 11 same
305 x 11 up 1

upright row bb
70 x 15 up 5lbs
70 x 14 up 5lbs
70 x 13 up 5lbs

overhead triceps cable ext straight bar
77 x 15 up 1
71.5 x 12 up 1
66 x 12 up 1

rope pushdowns
66 x 14 up 2
60.5 x 13 up 1

rope crunches
66 x 22
66 x 21
66 x 20
66x 19
up 5lbs all

bjj 1 hour

got the poormans monte cristo sandwich in
removed some oats to help with bloating still feel kinda swollen a little
going a bit more heavy cream of rice, might even take out all oats gonna see how hungry i am later lol

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191 🧐

i guess this is just what i weigh now lol

at least my workouts going really well and feel strong as hell



cable lat raises
22 x 14 up 2
16.5 x 15 up 1
16.5 x 14 up 2
16.5 x 13 up 1

abductors

175 x 15 up 1
160 x 14 up 1


seated leg curls
200 x 13 same
190 x 13 up 1

went to belt after fckin up quads past week
belt squats
435 x 14 up 10lbs
425 x 12 same
425 x 11 up 10lbs

sldls
275 x 10
275 x 10
275 x 10
same

lying curls
120 x 16 up 1 overloading
120 x 12 up 5lbs

leg press calves
5 paltes 25#
22
20
20
19

rear delts machine
110 x 15 up 5lbs
110 x 12 up 5lbs
100 x 12 same

prone incline db rows
65 x 13
65 x 12
65 x 11
same

incline db curls
biceps little spicey this morning
27.5 x 11 same
25 x 11 same
22.5 x 11 down 2.5lbs

seated cg rows
170 x 15 same
170 x 13 up 1

ab machine
305 x 20 x 20 x 20 x20

bj 1 hour

foods

no changes same as yesterday
 
oh and man sleep was great last night, got 7.
since eating pretty low fats throughout day added fats evening meal, macadamia nuts, wondering if that helped a little.
i did wake up fcking starving! like 2 am, but fell back asleep and usually get up 20 - 15 min before alarm, which ive factored in, this time went up to alarm and had to bolt outta bed ha.

waking up hungry is the wonkiest shit at these calories.
 
191

got a food bump!

cardio done!

simple rest day for me not much going on. cancelled tournament just because I really couldnt be bothered to travel again after all that.
do have a tourney next week but its fairly close, bout the same distance as my potential show. 3 hours - 3.5 hours.
might even just take off early saturday for it depending well see.
250 rest
460 training
got some intensifiers this week as well.
rest pause chest and some double ds on laterals.


found this asian store nearby that has all sorts of goodies for asian cooking. my area is like 90% hispanic so this is a huge treat.
they got live crabs, eels and all sorts of asian stuff, green pomelos, just surprising amount of variety.

thinking of getting some kimchi and a few other things.

went a couple of weeks ago, and got my kids tons of snacks and some frozen dumplings that they are just gorging on so gonna restock on those.

they have all sorts of shit ive never seen in my fcking life lol.
going by myself so i can browse peacefully without my kids tugging at my sleeve every 10 seconds for some random asian snack.
A good 90% of it probably wont fit my diet, but if i can find a couple of things would be cool.
this stuff might be normal for alot of yall but this is truly unique for where i am.

and since all the employees literally dont speak english, and most of the packaged items are in a different language I dont even know wtf i am looking at half the time. lol


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dcdogz said:
oh and man sleep was great last night, got 7.
since eating pretty low fats throughout day added fats evening meal, macadamia nuts, wondering if that helped a little.
i did wake up fcking starving! like 2 am, but fell back asleep and usually get up 20 - 15 min before alarm, which ive factored in, this time went up to alarm and had to bolt outta bed ha.

waking up hungry is the wonkiest shit at these calories.
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Mannnn I wake up before my alarm about the same every day lol 10-15 mins before it goes off, I wake up to piss.
 
dcdogz said:
thinking of getting some kimchi and a few other things.
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It's great for digestion and usually pretty low calorie. I've been making rice, chicken, kimchi (Cleveland Kitchen from Walmart is pretty decent), and G Hughes Asian chili wing sauce

It's good
 
SB Labs
Hughmangoes said:
Do you feel your sleep quality has improved after you got out of the deficit?
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oh yea big time.
ive been using doxepin and ramelton which help too.
im not sleeping a ton more then I used to without them, and i still get a few off days here and there, but getting a solid 5 nights a week to 6 is a blessing.
definitely on the good days increased my quality of sleep tremendously.

but it was really really bad towards the end, dec/jan.
i was maybe getting 5 5.5 tops and it wasnt good at all.
then waking up hungry at like 1am lol.

ive never had the greatest sleep, so even slight improvements have been very noticeable.
also making sure my dinner is like 600 cals to 700 seems to help a bit as well.

Halfi said:
Mannnn I wake up before my alarm about the same every day lol 10-15 mins before it goes off, I wake up to piss.
Click to expand...

yea ive worked it in knowing i will wake up before

, but every once in awhile i go right up the alarm and its like fuck now i gotta really get moving.
WED said:
It's great for digestion and usually pretty low calorie. I've been making rice, chicken, kimchi (Cleveland Kitchen from Walmart is pretty decent), and G Hughes Asian chili wing sauce

It's good
Click to expand...

they got some korean brands that look pretty good, and yea its pretty low calorie.
33 gram serving for 2 carbs.
ive tried a few from walmart and wasnt a huge fan, hoping something direct from the source is a little more palatable to me.
 
Kimchi can be hit or miss, majority were a miss for me. I hated majority of fancy imported korean kimchi brands and liked the cheapest local version the most. Used to go through pounds if it every week.
 
Hughmangoes said:
Kimchi can be hit or miss, majority were a miss for me. I hated majority of fancy imported korean kimchi brands and liked the cheapest local version the most. Used to go through pounds if it every week.
Click to expand...
Yea I've noticed that. I like the one posted above wasn't too pricey I think. 7.99
 
190.4

Great upper! Woke up late so went to crunch
Was watching raf last night such great matches.

Usually my kids don't watch matches they aren't real into it.
They were glued last night.
Most surprising is my daughter since she's 7 and she was super excited to see Kennedy blades wrestle.

Worth a re watch for sure.

Little busy today im going over to a wrestling families house to run a little greco roman practice with my kidd and his for next week.

Watching some YouTube vids to build a little quick system for them to go over.

Cable lateral raises
22 x 12
16.5 x 15 x 13 x 12 up 1
Double drop set
11lbs x 12 x 11

Single arm cable pulldowns
82.5 x 13 up 1
77 x 13 up 1
77 x 11 same.

Seated low row matrix elbows wg

110 x 13 up 2
105 x 13 up 2
105 x 12 up 5lbs

Seated chest row
80 x 13
80 x 12 up 10bs
80 x 11 up 20lbs
Switched to single arm here feels better a bit stronger this way

Incline chest press
90 x 14 down 2.5 lbs
90 x 12 up 5lbs
90 x 10 up 5lbs
Rest pause 7

Pec deck
190 x 15 up 4reps
170 x 12 up 1
160 x 12 up 1
Rp 6

Shoulder press Nautilus
90 x 13 up10 lbs
80 x 11 same

Preacher curls
22.5 x 12 down 2
22.5 x 11 same
20 x 12 same


Machine dips
325 x 13
325 x 12
305 x 12
Same

Decline leg raises
18
18
17
16


Foods today
Bout the same just more cor and some kimchi.
Had to go buy more this morning since didn't expect to like it so much.

Shouldn't change to much from here on out besides just increasing carbs and lowering proteins a little depending how high we get.

Screenshot_20260329_120512_Firefox.jpg

Also nice little streak of logging foods
Screenshot_20260329_120119_Firefox.jpg
 
dcdogz said:
190.4

Great upper! Woke up late so went to crunch
Was watching raf last night such great matches.

Usually my kids don't watch matches they aren't real into it.
They were glued last night.
Most surprising is my daughter since she's 7 and she was super excited to see Kennedy blades wrestle.

Worth a re watch for sure.

Little busy today im going over to a wrestling families house to run a little greco roman practice with my kidd and his for next week.

Watching some YouTube vids to build a little quick system for them to go over.

Cable lateral raises
22 x 12
16.5 x 15 x 13 x 12 up 1
Double drop set
11lbs x 12 x 11

Single arm cable pulldowns
82.5 x 13 up 1
77 x 13 up 1
77 x 11 same.

Seated low row matrix elbows wg

110 x 13 up 2
105 x 13 up 2
105 x 12 up 5lbs

Seated chest row
80 x 13
80 x 12 up 10bs
80 x 11 up 20lbs
Switched to single arm here feels better a bit stronger this way

Incline chest press
90 x 14 down 2.5 lbs
90 x 12 up 5lbs
90 x 10 up 5lbs
Rest pause 7

Pec deck
190 x 15 up 4reps
170 x 12 up 1
160 x 12 up 1
Rp 6

Shoulder press Nautilus
90 x 13 up10 lbs
80 x 11 same

Preacher curls
22.5 x 12 down 2
22.5 x 11 same
20 x 12 same


Machine dips
325 x 13
325 x 12
305 x 12
Same

Decline leg raises
18
18
17
16


Foods today
Bout the same just more cor and some kimchi.
Had to go buy more this morning since didn't expect to like it so much.

Shouldn't change to much from here on out besides just increasing carbs and lowering proteins a little depending how high we get.

View attachment 243705

Also nice little streak of logging foods
View attachment 243707
Click to expand...
Consistently strong work bro. Love watching the progress and sharing the family stuff.
 
dcdogz said:
a few months ago they had updated it, and i fckin hated it. they had to roll it back because it screwed up so much.
Click to expand...
Yes, I remember when they did that. I was like what the fuck is going on. It was so much easier to enter everything before you guys fucked it up.
 
191.1

feeling good! was super excited to hit quads today for whatever reason went freaking good.
quads also felt recovered finally, time to fuck em up!

side lateral cables
22 x 13 down 1
22 x 12 down 1
16.5 x 13 u p1
16.5 x 12 up 1
doubledrops
11 x 8 x 7
fcking nasty, 2nd day in row double drops side delts were screaming

adductors
180 x 16 up 2
165 x 13 same

lying leg curls
140 x 16 up 1
135 x 15 same

leg ext
140 x 14 same
130 x 13 up 1
120 x 13 up 1

leg press
707 x 16 overloading
627 x 12 up 10lbs
617 x 12 same

hack squats
315 x 13 up 35lbs up 1 rep
315 x 11 up 35lbs up 1 rep
back to original weight and up reps!

leg press calves
5 plates + 25lb
24
23
22
19

rear delt cables
22 x 13 up 5lbs
16.5 x 14 up 1
16.5 x 12 same
16,.5 x 11

rope crunches
66 x 19
66 x 18
66 x 16
66 x 15


foods today

happy to report despite being a bit heavy no bloating even with the sodium from the ham/kimchi! feels good to be eating and not have that feeling in my lower gut that its fullish.
probably run ham another week, then go back to turkey/chicken/ground beef.
worked in a little tuna and some eel tin stuff i found at that super market.
got a little pork, turkey and some fish for proteins!


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dcdogz said:
Last
time I was this weight was in Sept oct
Was looking back at check in pics
And I'm much leaner and fuller this time around!
Everything just a bit tighter overall!

Hoping to post some before afters this week next
Click to expand...
That’s what’s nice about check in pics..
 

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