dcDogz very normal log

[Valdosta]

edit: i mean pullover oops not pulldown. sry for making u type all that out

 

[dcdogz]

u got that many different versions of a niche machine? u at equinox or something?

ill try to figure out what model mine is when i go later today but it sucks. really disappointed cuz i had been wanting to try one for years

yea its wierd they have so many and only one fucking leg press. its a "crunch" fitness and its not a particularly big one.
Id rather they get rid of that wierd ass crunch one and put another leg press.

the seated hamstring curls is similar where youre whole body moves as you pull but it works. they have a crap ton of machines that are crunch branded and all of them have so much movement they are awkward. Im not sure the rhyme or reason for it, seems worthless and probably high maintenance.

 

[dcdogz]

edit: i mean pullover oops not pulldown. sry for making u type all that out

lol god damn

 

[Meetketchup]

edit: i mean pullover oops not pulldown. sry for making u type all that out

If you want activation...look up rope cable lat prayer or rope straight arm pulldown. You want a huge stretch at the top, pause, pulldown to waist past hips. You WILL feel that.

 

[dcdogz]

edit: i mean pullover oops not pulldown. sry for making u type all that out

i do this one on the cable station thing they have. i just use a straight bar and have at it.

i angle myself a bit more then he is in the vid, and really stretch at the top and hold at the bottom.

 

[dcdogz]

If you want activation...look up rope cable lat prayer or rope straight arm pulldown. You want a huge stretch at the top, pause, pulldown to waist past hips. You WILL feel that.

yes this is a better example of how i do it

 

[Meetketchup]

yes this is a better example of how i do it

Perfectly fine that way. I just personally prefer the rope because you can go past your hips where the bar will hit your hips. All good as long as you get that stretch.

 

[Meetketchup]

i do this one on the cable station thing they have. i just use a straight bar and have at it.

i angle myself a bit more then he is in the vid, and really stretch at the top and hold at the bottom.

He is WAY too upright. YOU are doing it correctly.

 

[Valdosta]

i do those with a vbar after my compounds. doesnt feel very good for overload, but does have a good connection

 

[dcdogz]

Perfectly fine that way. I just personally prefer the rope because you can go past your hips where the bar will hit your hips. All goo as long as you get that stretch.

hmm ill try the rope out again, i initially was doing the rope then switched the straight bar and it felt better. although might need to stick to straight bar until shoulder fully healed.

ham day was fucking killer today I was sweating like an OX.

db reverse lunges

ill have daily log update in a couple of hours.

 

[dcdogz]

im getting fucking STRONG on ham day.
holy moly, not prepared lol im glad im taking break bjj because it is absolutely BRUTAL.

not only that, i guess every body in the freaking world was doing hamstrings today. literally line for seated, lying, abductors, adductors, and kneeling curls. bizarre!

abductors
130 SLOW slow slow this shit just burns and feels so uncomfortable lol i feel so goofy doing it but it hits hard.
some lady that has the craziest thighs hams and glutes was maxing out at 120 right before, im not one to ego lift but damn.

seated leg curls
120 x 14 -> 140 x 14 last set

smith squats
210 x 20 -> 225 x 15
i went ahead and bumped up a little bit more since its just silly going to 20 i feel like and didnt feel like i wasn even close!
i was starting way too low anyway due to injury but this felt freaking awesome!


sldls dbs

this one im just being conservative and i stop when i feel pressure in my back, but its not before that stretch on my hams is nasty regardless for me
it will be awhile before im hitting true failure on them due do the herniated disc issue but its plenty hard lol
i have never done these in my life and I absolutely love them! i kinda want to try them on the smith machine but the db's allow for some free form movement that makes injury less likely i feel like so i probably wont

40 x 17 - > 45 x 17

lying curls
70 x 15 -> 80 x 14

wide and high leg press
same deal as with smith squats, went ahead and bumped up a teeny bit more then my usual 5 since 20reps seems silly, but i have always loved leg press and I always find a way to dig deep pump was unreal

330 x 23 -> 345 x 22 reps long pause on the bottom, shaking like crazy on the last rep

db reverse lunges
35 x 30 -> 37.5s x 30 hitting max rep but this shit is just wild

standing calf raises
150 -> 160 x 20 burn burn burn this one is tough, might go back to 140 -> 150 and try to get a deeper stretch but calves were PUMPING I feel like im doing half reps sorta even tho it burns and im going as high as I can.


meal plan for today

 

[dcdogz]

push day! becoming synonymous with shoulder rehab day.

my fucked shoulder looking good! monday I couldnt even attempt chest incline press, I was able to do zero weight 8 reps.
seated plate loaded chest press was able to put on some 25s, and increase to 35s to failure.
went to machine chest press and went 80 90 100 lbs and was nice activation! i have to keep my elbows tight, so its a bit tricep heavy but regardless got a chest a pump and im lucky I can do any of this right now so ill take what I can until its fully healed.

cable flys good as well surprisingly, as well as, chest fly machine. did a little of both to see which I feel better atm, and I think its gonna be machine for a bit before heading back to cables.

lat raises were all good, i lowered weight just a tad because, when I say my shoulder, what really hurts is the AC joint and some of my collarbone/acrimion/trap muscle connection.

the ac joint feels a ton better, so right now its more the trapezoid ligament. Across the top its very tender, even when I do for example calf raises, or hack squats its pretty tender , even with the padding, getting under it. I can suck it up, and it goes away after the weight settles, but its very uncomfortable. honestly its all pretty tender up there but its getting better. all that matters. baby steps, wont be long until we are running!





upright rows all good, tricep push downs all good. was able to do bodyweight dips, when I couldnt do a single one monday and knocked out 4 sets.

Meal plan, CARBON copy from yesterday im a bit too busy and sleeping in a little.
that tomato basil rice cake with turkey peps is FUCKING amazing. my goodness! yall gotta try that shit. put a teeniest bit of pizza sauce across. DAMN, now thats a little snack/dessert/side / whatever!

 

[Tresto]

Bro I’m a rice cake whore. Your idea sounds amazing

 

[dcdogz]

Bro I’m a rice cake whore. Your idea sounds amazing

same. came across tomato and basil new flavor ive never seen before. wife gave me the idea as I was gonna pass up.
chocolate typically my go to. topped with cottage cheese and some splenda, its like a whipped cream/ice cream topping.

I cant handle too much milk stuff so ive dropped it for a bit but its money!

 

[Bamm-bamm]

same. came across tomato and basil new flavor ive never seen before. wife gave me the idea as I was gonna pass up.
chocolate typically my go to. topped with cottage cheese and some splenda, its like a whipped cream/ice cream topping.

I cant handle too much milk stuff so ive dropped it for a bit but its money!

Tomato basil rice cake sounds amazing!! Definitely picking some up tomorrow

 

[Meetketchup]

Love the rice cake idea. My go to is round egg white, low fat cheese, scallions, diced chicken omelets on top of everything flavored rice cakes. It's like a fake ass everything bagel breakfast sammich.

 

[dcdogz]

Love the rice cake idea. My go to is round egg white, low fat cheese, scallions, diced chicken omelets on top of everything flavored rice cakes. It's like a fake ass everything bagel breakfast sammich.

I saw those everything ones but I had no idea what to do with them. Gonna have to give a try.

 

[dcdogz]

pull day pretty successful. was able to mostly manage my last friday pull session before the injury, PLUS MYO SETS.

myo sets def got a bit harder lol. luckily mentally, I use to kinda do that at times on my own. not exactly but on my last set if I wanted to hit 10 reps, and only got 6 id for example pause a bit or re rack, then hit the last 4. So mentally I was ready, which sometimes is the hardest part, but damn sometimes Id think on my last working set, goddammit I hit 13 fckin reps. now i gotta figure out how to do another 13! lol messes with your head little since you kinda dont want to do another because youre gonna pay for it on the myo. lol


the only one thats tough is bicep cables, but i cant see any other alternative being different so just lowering weight a tad. straight curls no problems.

rear delt cables was strange, since I cant do it duals, but if i modify it to just single its fine. I couldnt do reverse pec deck either like at all.
pushing out wards its definitely very weak, but getting a cable and doing the same motion with regular weight was fine, go figure.

shoulder healing up little by little. still pretty tender but feels like one day im just gonna wake up good. when that day is gonna come who knows but its much better, sunday I couldnt even pick up any free weights at all, was a pain in the ASS loading up weight for squats and leg press lol. mostly okay today on loading some of the machine weights.

kinda excited to see how much it improves over the weekend for monday push. that one is particularly rough on my shoulder.
no bjj next week and man have I been enjoying some extra sleep. snoozing or turning off that bjj alarm is nice. not having to wake up @ 3am and going to 430 sometimes its just HUGE. not being in a rush to get into bed and fall asleep either has been quite the boon for me.

ill have to start working in some off weeks of bjj just to catch up on rest. or at least an off day. ill figure it out eventually its all planning.


meals today.

sorry for the size but its pretty much the same as yesterday. just added in a half a quest bar I ddint want to throw my son didnt finsh and lowered a few carbs fat and protein to make up for it.

physique wise - im happy with my lower abdomen, i never did any abwork in my life and ketchup added some in. I can tell my lower abs and skin have tightened up a bit. very noticeable to me becasue it was fairly saggy / shriveled.

 

[dcdogz]

started some new working sets called FST 7. That is absolutely my SHIT. loved it on squats, and now on push.
push is kinda a pain in the ass for me since my shoulder is plenty jacked, but I was able to incline chest press 20lbs, last monday not even empty handle weight.
little by little, still very painful in a particular area but there is progress.

squats on sunday was FULL steam ahead.
destroyed my legs for sure, still feeling it today.

adductors
130 - > 140
lying leg curls
60 - > 70
80 - > 80

leg ext performed eow as fst

100lbs 15 x 7

leg press
335 x 20 -> 365 x 20

hack sqquts

265 x 15 -> 270 x 15

smith squats
195 x 16 -> 205 x 18

calf raises

140 x 20 - > 150 x 20


push day not too much of note since im rehabbing shoulder, just a few moral victories / recovery victories.

getting good activation on the FST & pec dec chest fly. that was highlight of the workout for sure. pure pain and pump!

 

[aimanabolic]

Are you on the premium MyFitnessPal?

 

[dcdogz]

Are you on the premium MyFitnessPal?

yes prem pal

 

[aimanabolic]

yes prem pal

I'm using the Lose It app, I like it but MyFitnessPal looks to have way more integration with other apps and devices.

 

[dcdogz]

I'm using the Lose It app, I like it but MyFitnessPal looks to have way more integration with other apps and devices.

i just kinda stuck with it, been using it sinice i was in college i think. over 10 years, but it does seem to still be one of the more simple ones and it works for me.
the most annoying thing is that it auto substracts fiber from calories, so you have to pay attention to your macros more so then your calories.

probably not an issue for most of us.

 

[dcdogz]

god dammit i woke up sick

stuffy nose mucous and sore throat. I can handle most pains and ailments but give me a sore throat and im the biggest bitch in the whole world.
just cant fucking stand a sore throat. fever, broken bones, blood, guts, all that im fine. sore throat, fuck me! lol.

im not too bad, was able to get up and workout, little bit fatigue from shitty sleep with sore throat, but mostly okay. was thinking of taking rest day, but decided fuck it, I could get worse and actually need it tomorrow, so went ahead and got some great work done!

write up shortly

 

[chadmack]

Nightly post tournament ear draining View attachment 146504

Wear cauliflower like a badge of honor!! That shit is earned!!

 

[dcdogz]

Wear cauliflower like a badge of honor!! That shit is earned!!

lol this one is closing up my ear hole, so im trying to lower it because I cant hear anything.

 

[Bamm-bamm]

god dammit i woke up sick

stuffy nose mucous and sore throat. I can handle most pains and ailments but give me a sore throat and im the biggest bitch in the whole world.
just cant fucking stand a sore throat. fever, broken bones, blood, guts, all that im fine. sore throat, fuck me! lol.

im not too bad, was able to get up and workout, little bit fatigue from shitty sleep with sore throat, but mostly okay. was thinking of taking rest day, but decided fuck it, I could get worse and actually need it tomorrow, so went ahead and got some great work done!

write up shortly

Hope you feel better bro

 

[Meetketchup]

im not too bad, was able to get up and workout, little bit fatigue from shitty sleep with sore throat, but mostly okay. was thinking of taking rest day, but decided fuck it, I could get worse and actually need it tomorrow, so went ahead and got some great work done!

write up shortly

It's funny how we're often a little stronger when working out sick due to the excess anti-bodies flowing through the body. Keep an eye on your temperature. Feel better and if it gets worse, listen to your body.

 

[dcdogz]

It's funny how we're often a little stronger when working out sick due to the excess anti-bodies flowing through the body. Keep an eye on your temperature. Feel better and if it gets worse, listen to your body.

VERY interesting, I did feel pretty strong in some areas. i was expecting kinda shitty half assed workout but ended up being really good.

 

[chadmack]

lol this one is closing up my ear hole, so im trying to lower it because I cant hear anything.

My ears aren't to bad but my forehead, eyebrows, r full of scar tissue from down blocking with my head. I learn at about 10 my head was harder than everyone else's so I could defend wrist control & get wrist control easier that way,