dcDogz very normal log

[Meetketchup]

500 grams of carbs is also painful

That's a snack dude. lol

If and when it becomes hard for you to get down, we will add a little more palatable foods if needed.

 

[dcdogz]

Quad day

Absolutely fucking murdered them

Messed up on hacks and did my 3rd set for my 2nd woops, added 5 for the next set .

Jesus Absolute death.

Had smiths right after and there was little juice left haha eeked it out

Don't think I've ever felt my quads so swollen
This was beyond a pump lol


Adductors
4. 130 x 16
4. 140 x 17

Lying Leg Curls
7 90 x 17
7. 100 x 14


Leg extensions on hoist crunch

Hoist
185 x 16
205 x 12
185 x 13 had to drop 205 was nasty

Leg Press
8. 335 x 20
8. 370 x 20
8. 410 x 19

Hack Squats whoopsie

9. 250 x 14
9. Missed 270
9. 285 x 12
9. 290 x 12

Smith squats grand finale

6. 210 x 16
6. 230 x 12

Calf raises

3. 150 x 20
3. 150 x 18
3. 160 x 20
3. 160 x 16

Ab crunch machine

205 x 20
205 x 20
225 x20
225 x 18

Meal idea for today

 

[AR-15]

weight 186.1

IT WASNT A DIET COKE pull day

and we end week 2 of fst on a great note

really good pull day, no shoulder pain what so ever on anything. ok a little on bicep cable curls, and i was able to return to dual rear delt cables (my favorite).

dropped weight a tad on chest supported row and really worked to hit my fcking lats. it worked! same on wide grip latpulls, although didnt drop weight, i added a warm up set and I think that helped get my lats primed. felt really really damn good like I was hitting that shit hard.

T bar row was pretty fire as well. It is wierd how sometimes I go up on weight and then feel no activation and I have to drop a little to get that activation back and hit the muscles I should be hitting. such a fine little important line, like when one of your meals really hits the spot.

absolutely love the nautilus lat pull down machine. It always hits no matter what. The only downside I see from nautilus equipment is that regardless of grip your sometimes stuck in whatever muscle they wanted you to hit. theres little wiggle room at times with some of them.

has taken a lot of trial and error with the chest supported row to get and hit my lats primarily/exclusively but we're there finally.

that latpulldown machine ive gotten strong im up to 2 plates on each handle, which as far as I can tell is pretty decent weight for the machine based on my gyms users.
progressive overload baby!

besides that machine no particular movements on weight of note, just super solid muscle hittin.

pullovers with fst were absolute fire (literally lats/back was on fire and pure pain)


meal idea for today

View attachment 148510

This motherfucker is getting all bent out of shape over drinking a coke. Meanwhile I’ve been shoveling in like 5k calories a day for the past two months. The shit we do to look better and get bigger. Lol

 

[dcdogz]

weight 188.3 bloated and super duper hydrated

push push push

shoulder so much better, looks like DB incline and DB flat is on the menu. next push sesh should get some progressive overload.
played it probably a little too safe but shoulders seem to be able to handle it way better then the machines, probably since I can adjust ever so slightly on the way up and down versus static path.

my quads arent exactly sore, but they feel really tired lol

stairmaster was rough

cable lat raises

22 x 14
22 x 12
22 x 12

db incline
35 x 18
40 x 16
45 x 16

db flat press
45 x 18
50 x 16
55 x 15

seated machine fly

130 x 12
130 x 12
130 x 11

seated machine dips

205 x 18
225 x 14
225 x 12

upright row moved to BB upright row

55 x 12
75 x 11

db lat raises

22.5 x 20
25 x 15
27.5 x 10 gonna drop weight form was shit and was just too heavy go for a double 25


overhead triceps

dropped weight since seated obliterated tris

66 x 10
55 x 14
55 x 12

ab machine

225 x 20
245 x 16
245 x 16
245 x 15

30 min stairmaster


meal idea

 

[dcdogz]

quads still swollen pull day

weight 186.8, yesterday 188.3 lol probably quads lol

push day was excellent

pullovers went back in first of the rotation and had a feeling some of my future lifts would be affected since they were on the backend for fst 7
didnt affect too much, but noticed due to fst 7, so many reps, I was really able to improve my mind/body connect on the lift. dropped a teeny bit but was a way better
experience all round. lats were pretty toasty after.
regardless still went up on quite a few of them after pullovers, machine lats, wide grip, tbar row, bicep cable curls with shoulder almost 100% really cooking with gas on this one.

rope pullovers

60 x 16
66 x 11
66 x 11

machine lat pulldown nautilus

180 x 12
180 x 10
180 x 10

t bar row

90 x 13
95 x 12
95 x 11

seated chest row

90 x 11
90 x 10
90 x 9

wide grip lat pull down

77 x 18 warmup
115 x 12
121 x 10

single arm rear delts

27.5 x 14
27.5 x 15
33 x 13

single arm cable bicep curl

27.5 x 14
27.5 x 14
27.5 x 14 (felt like biceps were gonna explode)

straight bar curls

50 x 12
50 x 10
50 x 10

ab work
leg raises

20
18
18
16



rough meal idea, yesterday had to abort lunch 2 and make major edits since it was just so freaking stuffed
lunch 2 today, is what I had yesterday as a replacement roughly had to drop bread and went for potatoes and rice.
when I was eating felt like that jay cutler bulking pic of him in a dark room with flash getting his picture taken. lol first time in a while
where i had to force feed a little.

 

[dcdogz]

I've had the gnarliest bicep pump (for me) all day



@Valdosta recognize these spaghetti straps

 

[Valdosta]

I've had the gnarliest bicep pump (for me) all day

View attachment 149124

@Valdosta recognize these spaghetti straps

View attachment 149125

prettyboy gang pretty sick for like 7 bucks right?

 

[dcdogz]

prettyboy gang pretty sick for like 7 bucks right?

My only regret is not getting 3!

 

[dcdogz]

I've had the gnarliest bicep pump (for me) all day

View attachment 149124

@Valdosta recognize these spaghetti straps

View attachment 149125

I'm constantly getting bicep compliments irl.

I'm about 12ish pounds lighter from pics in first post but I appear bigger to people.
In first pics when I told people I was almost 200 they were like ok sounds about right.

Now when I tell them I'm 185 186 they can't believe it!

They usually look down at themselves and their own bodies and say no fucking way!

 

[Valdosta]

I'm constantly getting bicep compliments irl.

I'm about 12ish pounds lighter from pics in first post but I appear bigger to people.
In first pics when I told people I was almost 200 they were like ok sounds about right.

Now when I tell them I'm 185 186 they can't believe it!

They usually look down at themselves and their own bodies and say no fucking way!

yeah i lean out and tell people my weight they say "no way im (whatever) pounds!!" always an awkward moment

 

[dcdogz]

yeah i lean out and tell people my weight they say "no way im (whatever) pounds!!" always an awkward moment

They ask me what roids I'm on...

 

[Valdosta]

They ask me what roids I'm on...

ya my parents have really been on my ass recently getting kinda hard to play natty

 

[dcdogz]

ham day with drop sets

uhhh that wasnt very nice

write up in a bit

 

[dcdogz]

ok ham day with drop sets

what in the fuck. I was a sweaty mess the whole TIME. all the regulars were looking at me a little closer wondering what was up. got a couple of thumbs up.
I did not respond in kind because I was not feeling good lol.
I think it was actually too hard and my hams went jelly pretty quickly.

particularly when I got to legpress. after drop sets I had to sit there for a little bit and think about my life for a sec. actually spaced out and im not sure for how long.

reverse db lunges were next and i was just so out of it lol.

Sldls destroyed my back. I didnt even count reps on drop sets at all I just kept going until I couldnt. I went 50% on my drop set, but I think I could handle more since reps went past 20 on a lot of stuff.

only sldls i stopped at 13 my back wasnt having it. my spine spoke to me on sldl and it said "fuck you, we stop here".


abudctors

140 x 15
150 x 15
drop set

these things are so wierd, I try not to make eye contact with people when im doing them, sometimes i feel like my nuts are about to pop out the sack. Im very inflexible on these. my legs barely open to a V shape. obviously ladies can go wide as shit but I see some dudes get fairly wide on it too. i literally cant, need to do some mobility stretching I think.


seated leg curls

140 x 16
160 x 12
dropset

smith squats (my quads were STILL feeling it from sunday) first time i havent recovered fully. I was fine but i still had some dullness in the quad
210 x 16
230 x 17
255 x 15

drop set 50% i got somewhere in the 20 range went a little wider and really worked my ham


sldls

50 x 17
55 x 16
60 x 14
grip and forearms on fire not sure how much higher i can go before grip gives out
drop sets with these 50% @ 13 reps. low back was finished.

lying curls
i was mentally ready for these due to fst 7 since its kinda similar in a way in the amount of mental effort required
70 x 15
80 x 14
40 x 20~

wide and high legpress this is the guy that destroyed me mentally. went on the nautilus since the hag trio was eating up regular leg press
280 x 18
300 x 16
drop set x 25
question life

reverse lunges (thinking about suicide)
45 x 15
45 x 15
45 x 15
drop set with 20s did like 20 or so and just gave up

standing raises
150 x 20
160 x 15
160 x 15
160 x 15

wanted to crawl to the treadmill, did incline walking for 30 min and I coudlnt even manage to bring msyelf to watch a show, or listen to music. just quietly walked and
im not even sure what I was thinking about or doing by the time i knew it 30 min had finished.

all in all was really good work, funnily enough, my hams feel okay right now. i had trouble walking out and getting dressed a little but they seem okay, for now.


rinse and repeat, ill have to make some protein changes since im a little low on chicken breast.
but roughly the same idea as yesterday.

those ryze pancakes are pretty good, but I didnt realize how freaking expensive they are, comes out to 2 dollars a pancake!
imma have to meal prep some of my own with similar macros and just save the batter for the week in a container.

 

[dcdogz]

BTW
I did see a guy working out with his wife take 3 looks towards my thighs when I was walking passed. They were pumping nasty with vascularity.

Wife didn't give a shit lol

 

[Tresto]

ok ham day with drop sets

what in the fuck. I was a sweaty mess the whole TIME. all the regulars were looking at me a little closer wondering what was up. got a couple of thumbs up.
I did not respond in kind because I was not feeling good lol.
I think it was actually too hard and my hams went jelly pretty quickly.

particularly when I got to legpress. after drop sets I had to sit there for a little bit and think about my life for a sec. actually spaced out and im not sure for how long.

reverse db lunges were next and i was just so out of it lol.

Sldls destroyed my back. I didnt even count reps on drop sets at all I just kept going until I couldnt. I went 50% on my drop set, but I think I could handle more since reps went past 20 on a lot of stuff.

only sldls i stopped at 13 my back wasnt having it. my spine spoke to me on sldl and it said "fuck you, we stop here".


abudctors

140 x 15
150 x 15
drop set

these things are so wierd, I try not to make eye contact with people when im doing them, sometimes i feel like my nuts are about to pop out the sack. Im very inflexible on these. my legs barely open to a V shape. obviously ladies can go wide as shit but I see some dudes get fairly wide on it too. i literally cant, need to do some mobility stretching I think.


seated leg curls

140 x 16
160 x 12
dropset

smith squats (my quads were STILL feeling it from sunday) first time i havent recovered fully. I was fine but i still had some dullness in the quad
210 x 16
230 x 17
255 x 15

drop set 50% i got somewhere in the 20 range went a little wider and really worked my ham


sldls

50 x 17
55 x 16
60 x 14
grip and forearms on fire not sure how much higher i can go before grip gives out
drop sets with these 50% @ 13 reps. low back was finished.

lying curls
i was mentally ready for these due to fst 7 since its kinda similar in a way in the amount of mental effort required
70 x 15
80 x 14
40 x 20~

wide and high legpress this is the guy that destroyed me mentally. went on the nautilus since the hag trio was eating up regular leg press
280 x 18
300 x 16
drop set x 25
question life

reverse lunges (thinking about suicide)
45 x 15
45 x 15
45 x 15
drop set with 20s did like 20 or so and just gave up

standing raises
150 x 20
160 x 15
160 x 15
160 x 15

wanted to crawl to the treadmill, did incline walking for 30 min and I coudlnt even manage to bring msyelf to watch a show, or listen to music. just quietly walked and
im not even sure what I was thinking about or doing by the time i knew it 30 min had finished.

all in all was really good work, funnily enough, my hams feel okay right now. i had trouble walking out and getting dressed a little but they seem okay, for now.


rinse and repeat, ill have to make some protein changes since im a little low on chicken breast.
but roughly the same idea as yesterday.

those ryze pancakes are pretty good, but I didnt realize how freaking expensive they are, comes out to 2 dollars a pancake!
imma have to meal prep some of my own with similar macros and just save the batter for the week in a container.

View attachment 149180

Long, drawn out and uncomfortable yet maintained eye contact with another male is ESSENTIAL when abducting! Only way to get dem gainz.

 

[dcdogz]

Long, drawn out and uncomfortable yet maintained eye contact with another male is ESSENTIAL when abducting! Only way to get dem gainz.

im gonna start staring at the guy that shadow boxes in between sets. Mind you, ive boxed before(very amateurish imterrible), dude cannot box.
@AR-15 you ever see these dummies?

what the fuck is their problem lmao. its just the cringiest fucking shit ever.

 

[AR-15]

im gonna start staring at the guy that shadow boxes in between sets. Mind you, ive boxed before(very amateurish imterrible), dude cannot box.
@AR-15 you ever see these dummies?

what the fuck is their problem lmao. its just the cringiest fucking shit ever.

Yes bro all the time. Especially if there is a group of guys working out together or if they kinda sorta know me. Soon as they see me it’s like an automatic retard switch goes off and there’s always gotta be atleast one that decides to shadowbox. I’m not sure if they think they are impressing other members with their obvious lack of skills or if they are just retarded? I’m leaning towards retarded.
Normally I pay zero intention to it but every once in a blue moon I get irritated enough to comment. I’ll usually say something stupid like hey man you winning or loosing? Then I wait to see what they have to say back.

Quick story. When I was invited to stay at the federal hotel years ago I had another inmate approach me with all his homies and he proceeded to start dancing around me shadow boxing.They were all cheering him on with stupid shit like “Yeah bro that’s the way”. Show that professional pussy what’s up” There were like 20 of them so it was loud and very annoying. He was throwing every punch imaginable and was getting like an inch or so from my face. I ask him . I was like bro what are we doing here? I can’t remember exactly but he said something along the lines of this is what you’d have to deal with if you ever fucked with me. I said oh ok let’s go take a piss together. That’s where everyone went to solve issues man on man. Of course all his homies were like “oh no he didn’t just say that” and blah blah blah.
Anyway short story long his boys watched the doors and him and proceeded in the restroom to solve whatever issues he had with me.
All BS aside I thought I was gonna get jumped so I didn’t waste any time and I beat the living shit out of that dude. Definitely made a point. To my surprise his homies were totally cool about it. I never had an Issue again.
Not sure what happened to the shadow boxer guy. He went to stay in medical for a few weeks and I got shipped out to another facility to finish out my debt to society. I’ll never forget him though because I have a huge scar on two of my knuckles from his big ass teeth.

 

[dcdogz]

I’ll usually say something stupid like hey man you winning or loosing?

lmao
i think he knows I do jiu jitsu and compete cuz you like you say once he sees me the show starts.

its soo lame man.

that comment is hilarious.

 

[dcdogz]

weight 188.6 ham bloat

yeaaaaaa babyyyy lightweeeiggght baby! Incline press and flat db, full activation stretch done today!
little bit of pain but some little butt scoots this way and that way all comfy!

best week of training so far for me! i can tell because my whole body hurts lmao
hams are pretty rough today too. similar to my quad day, i didnt get sore, but like they feel just sooo beat up.
my only neg this week is sleep, probably the worst ive had in a bit. im not sure why just constantly waking or being very uncomfortable over all.


lateral cable raises
22 x 16
27.5 x 10
27.5 10

woo stronger! i can tell my injured is a little weaker, got sometimes 1 rep or 2 less but itll catch up.

incline Chest machine, WE'RE FUCKING BACK
keeping my elbows very wide, im a little weaker on it, no discomfort and mega stretched probalby better this way tbh
95 x 12
135 x 10
135 x 10

flat db press
50 x 14
55 x 14
60 x 12
overloaded from last week and stretched that shit out nasty

seated machine fly (i think cable ones hurt my other shoulder, can feel some pinching on this but its fine and getting better took me a min to figure out what caused it which was initially making incline and flat press not feel great before my injury)

120 x 12
120 x 12
120 x12

seated dips
225 x 15
225 x 12
245 x 10

upright row barbell

55 x 15 warmup
65 x 16
85 x 12

seated db lat
22.5 x 20
25 x 15
25 x 12

overhead triceps

60 x5 x 17
66 x 15
66 x 15

ab work
crunch machine
225 x 20
225 x 18
225 x 18
245 x 17

cardio 30 min stairs

bjj next coming back into rotation!
just have to start seated probably so i dont get thrown on it, but i should be good to go! i miss it and dont miss it lol those of you who train jits im sure know what i mean.
going away is nice and not nice, and going back is nice but not nice lol.


rough meal plan for today
ill have to add some avocado oil for some fat later, and i lowered apple intake a little since i noticed my sugar intake was a little too high for my tastes personally.
might be why i was having some sleep issues, will see if i sleep better tonight with a little less.

 

[Platinumpharm]

Quad day

Absolutely fucking murdered them

Messed up on hacks and did my 3rd set for my 2nd woops, added 5 for the next set .

Jesus Absolute death.

Had smiths right after and there was little juice left haha eeked it out

Don't think I've ever felt my quads so swollen
This was beyond a pump lol


Adductors
4. 130 x 16
4. 140 x 17

Lying Leg Curls
7 90 x 17
7. 100 x 14


Leg extensions on hoist crunch

Hoist
185 x 16
205 x 12
185 x 13 had to drop 205 was nasty

Leg Press
8. 335 x 20
8. 370 x 20
8. 410 x 19

Hack Squats whoopsie

9. 250 x 14
9. Missed 270
9. 285 x 12
9. 290 x 12

Smith squats grand finale

6. 210 x 16
6. 230 x 12

Calf raises

3. 150 x 20
3. 150 x 18
3. 160 x 20
3. 160 x 16

Ab crunch machine

205 x 20
205 x 20
225 x20
225 x 18

Meal idea for today

View attachment 148702

Hell of a detailed log !!!!! Very impressive!!!!

 

[Platinumpharm]

ok ham day with drop sets

what in the fuck. I was a sweaty mess the whole TIME. all the regulars were looking at me a little closer wondering what was up. got a couple of thumbs up.
I did not respond in kind because I was not feeling good lol.
I think it was actually too hard and my hams went jelly pretty quickly.

particularly when I got to legpress. after drop sets I had to sit there for a little bit and think about my life for a sec. actually spaced out and im not sure for how long.

reverse db lunges were next and i was just so out of it lol.

Sldls destroyed my back. I didnt even count reps on drop sets at all I just kept going until I couldnt. I went 50% on my drop set, but I think I could handle more since reps went past 20 on a lot of stuff.

only sldls i stopped at 13 my back wasnt having it. my spine spoke to me on sldl and it said "fuck you, we stop here".


abudctors

140 x 15
150 x 15
drop set

these things are so wierd, I try not to make eye contact with people when im doing them, sometimes i feel like my nuts are about to pop out the sack. Im very inflexible on these. my legs barely open to a V shape. obviously ladies can go wide as shit but I see some dudes get fairly wide on it too. i literally cant, need to do some mobility stretching I think.


seated leg curls

140 x 16
160 x 12
dropset

smith squats (my quads were STILL feeling it from sunday) first time i havent recovered fully. I was fine but i still had some dullness in the quad
210 x 16
230 x 17
255 x 15

drop set 50% i got somewhere in the 20 range went a little wider and really worked my ham


sldls

50 x 17
55 x 16
60 x 14
grip and forearms on fire not sure how much higher i can go before grip gives out
drop sets with these 50% @ 13 reps. low back was finished.

lying curls
i was mentally ready for these due to fst 7 since its kinda similar in a way in the amount of mental effort required
70 x 15
80 x 14
40 x 20~

wide and high legpress this is the guy that destroyed me mentally. went on the nautilus since the hag trio was eating up regular leg press
280 x 18
300 x 16
drop set x 25
question life

reverse lunges (thinking about suicide)
45 x 15
45 x 15
45 x 15
drop set with 20s did like 20 or so and just gave up

standing raises
150 x 20
160 x 15
160 x 15
160 x 15

wanted to crawl to the treadmill, did incline walking for 30 min and I coudlnt even manage to bring msyelf to watch a show, or listen to music. just quietly walked and
im not even sure what I was thinking about or doing by the time i knew it 30 min had finished.

all in all was really good work, funnily enough, my hams feel okay right now. i had trouble walking out and getting dressed a little but they seem okay, for now.


rinse and repeat, ill have to make some protein changes since im a little low on chicken breast.
but roughly the same idea as yesterday.

those ryze pancakes are pretty good, but I didnt realize how freaking expensive they are, comes out to 2 dollars a pancake!
imma have to meal prep some of my own with similar macros and just save the batter for the week in a container.

View attachment 149180

What app are you using to track the food intake ? I've been using Carb Manager .

 

[dcdogz]

What app are you using to track the food intake ? I've been using Carb Manager .

Myfitnesspal
I'm outta town right now so quiet be back tomorrow

 

[dcdogz]

back!

uhh im tired. h ard as shit to keep to diet but or more less made it through friday so so, saturday meh, sunday pulled it back in.

had a fucking awesome quad day away from home. always kinda fun to get a wokrout in somewhere else, idk why.
i fucking loaded up on legpress and hacks.

on to today, push workout.

went FST 7 on lat raises today.

aggravated my shoulder pulling a bag out the vehicle its not too bad and not evne the same injury, feels more rotato cuffish.
didnt affect me too much just played it cool on incline press everything else g2g.


went up on flat DB bench.
did way better on seated chest flys.
killed dippies!
loving upright rows right now went to 60 on it and just smashing shoulders wide grip on it.

fst 7 on lat raise dbs did with 17.5s and killed it.
finished off with over head triceps and some abwork.
30 min stairs, and quads were killing me! wanted to stop at 20min so bad, but pushed through got my 30.

rough meal idea for today more or less.

 

[dcdogz]

weight 187.5 this morning too. not bad tbh i expected a little higher, not that I went off the rails or anything, cuz I would NEVER but I didnt take a shit for 3 days lol.

fckin hotel food.

 

[Doug 64]

ok ham day with drop sets

what in the fuck. I was a sweaty mess the whole TIME. all the regulars were looking at me a little closer wondering what was up. got a couple of thumbs up.
I did not respond in kind because I was not feeling good lol.
I think it was actually too hard and my hams went jelly pretty quickly.

particularly when I got to legpress. after drop sets I had to sit there for a little bit and think about my life for a sec. actually spaced out and im not sure for how long.

reverse db lunges were next and i was just so out of it lol.

Sldls destroyed my back. I didnt even count reps on drop sets at all I just kept going until I couldnt. I went 50% on my drop set, but I think I could handle more since reps went past 20 on a lot of stuff.

only sldls i stopped at 13 my back wasnt having it. my spine spoke to me on sldl and it said "fuck you, we stop here".


abudctors

140 x 15
150 x 15
drop set

these things are so wierd, I try not to make eye contact with people when im doing them, sometimes i feel like my nuts are about to pop out the sack. Im very inflexible on these. my legs barely open to a V shape. obviously ladies can go wide as shit but I see some dudes get fairly wide on it too. i literally cant, need to do some mobility stretching I think.


seated leg curls

140 x 16
160 x 12
dropset

smith squats (my quads were STILL feeling it from sunday) first time i havent recovered fully. I was fine but i still had some dullness in the quad
210 x 16
230 x 17
255 x 15

drop set 50% i got somewhere in the 20 range went a little wider and really worked my ham


sldls

50 x 17
55 x 16
60 x 14
grip and forearms on fire not sure how much higher i can go before grip gives out
drop sets with these 50% @ 13 reps. low back was finished.

lying curls
i was mentally ready for these due to fst 7 since its kinda similar in a way in the amount of mental effort required
70 x 15
80 x 14
40 x 20~

wide and high legpress this is the guy that destroyed me mentally. went on the nautilus since the hag trio was eating up regular leg press
280 x 18
300 x 16
drop set x 25
question life

reverse lunges (thinking about suicide)
45 x 15
45 x 15
45 x 15
drop set with 20s did like 20 or so and just gave up

standing raises
150 x 20
160 x 15
160 x 15
160 x 15

wanted to crawl to the treadmill, did incline walking for 30 min and I coudlnt even manage to bring msyelf to watch a show, or listen to music. just quietly walked and
im not even sure what I was thinking about or doing by the time i knew it 30 min had finished.

all in all was really good work, funnily enough, my hams feel okay right now. i had trouble walking out and getting dressed a little but they seem okay, for now.


rinse and repeat, ill have to make some protein changes since im a little low on chicken breast.
but roughly the same idea as yesterday.

those ryze pancakes are pretty good, but I didnt realize how freaking expensive they are, comes out to 2 dollars a pancake!
imma have to meal prep some of my own with similar macros and just save the batter for the week in a container.

View attachment 149180

Hey bro, you really wanna terrorize those quads at least the frontal section? I've changed my seated leg raises and plate load leg press to cycles. For LRs I do one set of 10 at my working weight (increased w ea set), then taking no longer than it takes to move the pin, I will go to 50% of the working weight and do each leg for 10 reps (not exceeding 60lbs for knee safety). One cycle is 30 reps x 3 cycles.
PLLP I move my feet around generally starting at the bottom of the plate (mostly toes pushing) and move through middle (whole foot flat) then the top ( heels with toes over the top) one cycle 30 reps.
Give it a whirl... but be forewarned... AVOID THE STAIRS TILL YOURE SURE YOU CAN TAKE THEM. I've fallen UP the stairs and have had to do the ass bump down on a really hard day!

 

[dcdogz]

Hey bro, you really wanna terrorize those quads at least the frontal section? I've changed my seated leg raises and plate load leg press to cycles. For LRs I do one set of 10 at my working weight (increased w ea set), then taking no longer than it takes to move the pin, I will go to 50% of the working weight and do each leg for 10 reps (not exceeding 60lbs for knee safety). One cycle is 30 reps x 3 cycles.
PLLP I move my feet around generally starting at the bottom of the plate (mostly toes pushing) and move through middle (whole foot flat) then the top ( heels with toes over the top) one cycle 30 reps.
Give it a whirl... but be forewarned... AVOID THE STAIRS TILL YOURE SURE YOU CAN TAKE THEM. I've fallen UP the stairs and have had to do the ass bump down on a really hard day!

lol i cant/wont change anything right now without coaches orders, but that sounds awful. the fuck is wrong with you lmao

 

[Meetketchup]

lol i cant/wont change anything right now without coaches orders, but that sounds awful. the fuck is wrong with you lmao

Yeah, I think we're good. lol

 

[Doug 64]

lol i cant/wont change anything right now without coaches orders, but that sounds awful. the fuck is wrong with you lmao

HOOOOOOOYAHHHH... last easy day was yesterday! GREAT LOG BRO.

 

[dcdogz]

weight 187,5

pull day and if my back was a real person i would be put in jail for domestic abuse. I beat the ever loving shit out of it.
thats what you get for not growing!

way better then yesterday, and felt just good overall. I think the weekend trip affected my workout i was exhuasted and on edge yesterday.

pullovers

almost pulled my lat muscle on the warm up, was a sign of good things I think lol.

now that I got a real good mind muscle connection on pullovers, yikes rest of workout has been degraded a teeny bit.
I really love that movement to boot. I stretch as far as I can like if im reaching for the sky, then slowly posture up and squeeze down at the bottom hard as shit.
did the same weights just lost a few reps due to maximizing my technique.

machine lat pulldowns

kept it nice and tight and had to drop weight a little. got a better overall feel at the bottom, think I was going too heavy to begin with and missing out at the bottom.
went from 90 -> to 70 x10 and overloaded it 2.5 then 5lbs.

70 x 10
75 x 10
80 x 10

chest supported row (fuck this bitch)
went down so I could get better feeling, after a lady left lol I did the same weight as her hahaa. little demorazilng sorta.
either way felt that shit good finally.
lats/mid back were totally burnt up by now.
i looked at my notes and was like theres no way im pulling 90 on this bitch. dropped to 70.

t bar dropped too to
185 x 12
190 x 12
195 x 10

wide grip lat pulldown went up a weight
from

110 x 11
117.5 x 10

rear delts
22 x 15
27.5 x 13
27.5 x 13
up a tad

bicep curls single calbe
27.5 x 14
27.5 x 14
33 x 12

standing straight bar curls

50 x 14
50 x 12
60 x 11

was really good overall, got off my truck to walk in after settling in and damn back is soooo sooo fatigued! feels good!
looking forward to fridays pull day again, i love this feeling!

rough meal ideas