dcDogz very normal log

[dcdogz]

Glad you're feeling better. I caught it from reading your log. My office has been sick the last 2 weeks and your boy finally got it.

Looking forward to tomorrows check-in.

Oh man its pretty bad like 1 night and 2 days. It comes on quick too!
You'll miss 1 workout for sure maybe 2 depending on the time it got ya.

The shivers are something fierce too lol.
I don't think I've ever shaken like that ever before lol.

Get better! Dayquil works pretty good.

Comes quick leaves pretty quick.

 

[dcdogz]

check ins completed!

not a bad week for me all things considering.

activity levels down a bit, so gonna hammer some cardio today. now that i feel a bit better, probably some walking on the tread, and taking my son to the track as well probably later.

i spent WAY too much money on wrestling shoes for him gonna make him do some work for them lol.

 

[dcdogz]

workout day carbs 760
consuming 4400 calories lol.

pretty funny, in a physique/bb chat im in. Theres this guy who was talking about, just a few months ago, how lean bulking was total bullshit.
dude was running a gram of test and who knows what and said he thought he would blow up, but was eating 4k calories and he ended up just getting fat.
now says that he feels like other then sema/reta/tirz, most peptides and oils are a scam...
almost like theres more to it, then just gear...

im eating 4400 and still pretty lean.

theres alot of medium shirts and a couple of pants that dont fit me at allll anymore lol.

 

[dcdogz]

monster quad day

my legs were still a little achy but I got after it
i didnt really feel it until i started lifting and I was like oh shit yea okay im still a little sick here.
didnt matter too much

adductors

160 x 14 same
160 x 13 same

lying leg curls
150 x 14 up 10lbs
140 x 12

leg ext
240 x 15 lost 1 rep
240 x 15 up 1 rep
240 x 14 same


legpress
530 x 17 up 5lbs
530 x 12 up 5 lbs
505 x 12 same
nailed down where i like my feet here, and have improved my mobility a bit.
quads were screaming! especially with a little pause at the contracted position.

hack squats
325 x 15 same
325 x 12 up 10 lbs
325 x 12 up 10 lbs

smith split squat

205 x 15
205 x 12

had to take alot of time on this one was sooo done

calf raises
170 x 20 x 4 up 10lbs

abwork
25lb plate on chest crunches x 20


meals mostly the same as friday, added some rice lunch 1

 

[dcdogz]

good push day!

i still feel kinda weak sorta, cant quite put my finger on it.

ive woken up crazy heavy @ 200 two days in row.
i dont really feel bloated or anything.

Either way got good work today.


lat cable raises

33 x 12
27.5 x 12
27.5 x 12

incline chest machine
245 x 11
245 x 10
225 x 10

flat db press
85 x 13
85 x 12
85 x 11

pec deck
160 x 13
160 x 15
150 x 13

cable machine dips
285 x 16
285 x 14
285 x 14

upright row bb
110 x 11
105 x 11

seated db lat
30 x15
30 x 14
30 x 13

over head triceps

66 x 15
66 x 14
60.5 x 12

ab work
decline l eg raises
x 20
x 18
x 18
x 16

30 min stairmaster

 

[Meetketchup]

ive woken up crazy heavy @ 200 two days in row.
i dont really feel bloated or anything.

Expected it form the bump in carbs the first few days. We'll monitor it over the rest of the week. Glad you're feeling a bit better.

 

[dcdogz]

Expected it form the bump in carbs the first few days. We'll monitor it over the rest of the week. Glad you're feeling a bit better.

That flu was pretty rough. My joints!
Never felt my knees like that, I'm guessing that's what Winnie feels like

 

[dcdogz]

myo sets on all back god damn what the fuck lol

that was pretty hard

on rear delts i forgot when i finished my regular working sets, then remembered right before switching to biceps, im pretty sure i loudly said "oh god i forgot lol"
proceeded to myo my delts off

i still have mucous in my chest, which gave me some trouble on tbar row. i kept losing the pressure when lifting and idk made my lower back feel super wierd.
I couldnt quite breathe/hold my breath. everything else was fine, but I basically myo repped the whole thing sorta. idk it was weird worked out so so.

rope pullovers
71.5 x 15
71.5 x 15
71.5 x 13
myo set 71.5 x 9 x 4

machine lat pulldown
270 x 12
270 x 10
265 x 10
myo set 264 x 4 x 4 x 2

t bar row

125 x 10
125 x 9
122.5 x 8
myo 122.5 x 4 x 4

seated row
90 x 12
90 x 11
90 x 10
myo set 90 x 4 x 4 x 1

wg lat pulldown

147 x 12
147 x 10
myo set 147 x 4 x 4 x 2

rear delt cables

22 x 12
22.5 x 12
22 x 12
myo set 22x 8 x 4

standing single arm bicep

27.5 x 12
27.5 x 12
27.5 x 11

standing straight bar curl
60 x 12
60 x 12
60 x 11

ab machine
285 x 20 x 4

30 min stairmaster <- brutal today, lol i wanted out so bad at about like 15 min i was like god how the hell am i gonna finish this.

meals same as yesterday

weight 200 the same

 

[dcdogz]

man i really didnt want to do this shit today lol
ive gotten soft. 1 rest day and thats all it took. moping around like a bitch.

oh well got it done. lol

I did okay for the most part, my joints still feel really achy.
think im still pretty inflamed cuz my jaw dropped with my weight this morning.

201.8. i was like huh? i felt pretty skinny and sassy tbh as well. sometimes ill feel bloated and be like yea that makes sense.

so was hams today, and i felt like i wasnt doing that great of a job with my activation. was having trouble just getting things to hit right, but now a few hours later yikes i really feel it all over. hams got cooked.

was a pretty explosive bjj session too. couple of members who had been out due to injury came back this month.
one in particular had been out almost a year with a very serious injury. so i guess everyone was really excited. good stuff i was pretty gassed for once.

on to the numbers!

abductors

160 x 15 down 1
160 x 15 down 2

seated leg curls

200 x 15 same
200 x 13 same

smith squats
320 x 12 same
315 x 11 same
315 x 10 same
i struggled here sooo soo bad. glad i didnt bitch out and hit at least the same reps as last.
idk if its achy joints or what but just struggled!

sldls

85 x 12 same
85 x 12 same
85 x 12 same

lying curls
140 x 15 up 3
140 x 12 same

wide high leg press

475 x 20 up 2
475 x 15 down 2

db reverse lunges
55 x 17
55 x 15

leg press calves
245 x 20 x 4

ab machine
285 x 4 x 20 reps

cardio bjj


slight protein adjustments but mostly the same no surprises

 

[Meetketchup]

man i really didnt want to do this shit today lol
ive gotten soft. 1 rest day and thats all it took. moping around like a bitch.

oh well got it done. lol

I did okay for the most part, my joints still feel really achy.
think im still pretty inflamed cuz my jaw dropped with my weight this morning.

If you feel you need another day to recover, take it. If you do, drop to rest day carbs.

 

[dcdogz]

If you feel you need another day to recover, take it. If you do, drop to rest day carbs.

gotcha! i think im okay tho now its just the legs that were the hardest. i think tomorrow friday should be better.

 

[dcdogz]

really good push day! getting back in the groove!
didnt over load too much, but hit everything from monday and feel like I got in really good work.

15 days until state. gotta make it good, feel like that sunday on the 23d not sure im gonna make the gym that sunday so i have got to make sure next 2 quad days are RECORD BREAKING lol.

been looking at the local gym hours, plus with tourney schedule and its just gonna be hard to fit in.
not completely dead in the water but doesnt look good.


lat cable raises

33 x 12
27.5 x 12
27.5 x12

incline chest machine
245 x 12 up 1
245 x10 same
225 x 11 up 1

flat db press
85 x 14 up 2
85 x 11 same
85 x 12 up 1

machine fly pec deck
160 x 14 down 1
160 x 13 same
150 x12 down 1

machine dips
285x 18
285 x 13
285 x 14

upright row
'105 x 12
105 x 12

seated db lat raises
30 x 15
30 x 13
30 x 11

overhead tricpes
66 x 16
66 x 13
60 x 12

leg raises
x20
x 20
x18
x 16

bjj 1 hour

meals same as yesterday

 

[dcdogz]

nasty pull session lol
weight 202.8 i think im gonna be up like 5 lbs this week some how lol jesus
luckily theres no way i put on 5 lbs of fat in 7 days nor 5 lbs of muscle lol.

rope pullovers
71.5 x 13
71.5 x 13
71.5 x 13
myo 71.5 x 8 x 5

machine lat pulldonw

275 x 11
275 x 9
265x 10
myo 265 x 5 x5

t bar row
125 x 10
125 x 10
125 x 10
myo 125 x 5 x 5

seated row
90 x 12
90 x 11
90 x 10
myo 90 x 4 x 4 x 2

wg lat pulldowns

147 x 10
147 x 10
myo 147 x5 x5

cable
single rear delts

22 x 14
22 x 12
22 x 12
myo 22 x 8 x 4
these were super nasty, thought i tore my tricep somehow on them

single arm bicep cable curl
27.5 x 12 x3

straigh arm bicep curl
60 x12
60 x 12
60 x 11

ab machine
285 x 20 x 4

bjj cardio

im so BEAT. i wish i had time to get a pic but back lats were so so so pumped. i felt so swollen back there had trouble changing into my rashguard and scratching my back even, everything was so tight.

meals NO changes. same same same

 

[chadmack]

monster quad day

my legs were still a little achy but I got after it
i didnt really feel it until i started lifting and I was like oh shit yea okay im still a little sick here.
didnt matter too much

adductors

160 x 14 same
160 x 13 same

lying leg curls
150 x 14 up 10lbs
140 x 12

leg ext
240 x 15 lost 1 rep
240 x 15 up 1 rep
240 x 14 same


legpress
530 x 17 up 5lbs
530 x 12 up 5 lbs
505 x 12 same
nailed down where i like my feet here, and have improved my mobility a bit.
quads were screaming! especially with a little pause at the contracted position.

hack squats
325 x 15 same
325 x 12 up 10 lbs
325 x 12 up 10 lbs

smith split squat

205 x 15
205 x 12

had to take alot of time on this one was sooo done

calf raises
170 x 20 x 4 up 10lbs

abwork
25lb plate on chest crunches x 20


meals mostly the same as friday, added some rice lunch 1

View attachment 167926

U doing that same leg training 2x/week?

 

[dcdogz]

U doing that same leg training 2x/week?

no 1 quad dom day and one ham dom day.

my quads are sore/cramp from this shit all week lol.

 

[chadmack]

no 1 quad dom day and one ham dom day.

my quads are sore/cramp from this shit all week lol.

I was gonna say holy shit your recovery is Superior!!!!

 

[PlatePusher]

All caught up. Your killing it. Enjoying reading it. Keep grinding

 

[dcdogz]

rest day and check ins.
im only up 4.5 lbs from last week
i dont feel too bloated but i feel like swollen. def water retention.
everyday id get on the scale and it would go up, wth.

i feel really good either way. working on my foods today.
basically starvation carbs @ 495 so im not sure how im gonna make it.

30 min of cardio for sure today gotta get a little sweat, also meal prepping a little

sons got something with the wife, so having a little date night with the little girl.
shes really little but she loves horror, like REALLY loves horror.
might take her to get a Kdog and watch a scary movie.

 

[dcdogz]

got it!

 

[dcdogz]

checkins went good!

looks like this growth phase coming to end! made some great gains.

chest, trist, upper back, shoulders, delts, lats, bis, calves quads hams all of it.
strength is up massively as well.
and best thing of all, fat gain super low.

also another thing not really something you can put on paper, is i learned ALOT about myself and how i handle alot of things.
im super pumped to finish this phase, regroup, and hit another phase knowing what I know now.
mind muscle hitting hard on everything.

getting ready to move on to the next phase here in a few weeks, for a minute, and then we grow, again!

 

[Meetketchup]

checkins went good!

looks like this growth phase coming to end! made some great gains.

chest, trist, upper back, shoulders, delts, lats, bis, calves quads hams all of it.
strength is up massively as well.
and best thing of all, fat gain super low.

also another thing not really something you can put on paper, is i learned ALOT about myself and how i handle alot of things.
im super pumped to finish this phase, regroup, and hit another phase knowing what I know now.
mind muscle hitting hard on everything.

getting ready to move on to the next phase here in a few weeks, for a minute, and then we grow, again!

Let's rock these last few weeks of growth super hard!

 

[dcdogz]

200 flat
Really good quad day despite few things working against me.

Uhh
everything was broken today. Looked more like maintenance all the pads being replaced.

But like they did everything at the same time so, leg ext lying curls and Kneeling curl machine all outta order.

Ended up subbing lying curls with seated today.

And used the hoist leg extension machine. not a total loss !

Adductors
160 x 14 same
160 x 14 same

Seated Leg curls
200 x 15
200 x 14

Leg extension hoist
225 x 15
225 x 14
225 x 14

Leg press

535 x 17 up 5 lb
535 x 15 up 5 lbs
515 x 12 up 10lbs

Hack squat
Closed up stance a little.
325 x 15 same
325 x 15 up 3 reps
325 x 12 same

Smith split squats
205 x 14
205 x 12

Ded i had to take a ton of time on these i was just so outta breath lol.

Calf raises
160 x 20
160 x20
160 x 20
170 x 20

Decline leg raises

18
18
16
16

Posting up meals later but no surprises here

 

[dcdogz]

Food and calf pump pics

 

[dcdogz]

chest destruction!
went really good.

almost forgot about the intensifier, last set of incline got up and was walking to the db benches and was like oh shit myo damnnn lol.

cable lat raises

33x 13 up1
27.5 x 14 up 2
27.5 x 12 up 1

incline machine

245 x 14 up 2
245 x 11 up 1
225 x 11 same
myo 5 x 4 x 1 x 1

db flat bench

85 x 15 up 3
85 x 12 up 1
85 x 11 down 1
myo 85 x 8 x 6

seated fly
.160 x 16 up 2
160 x 12 down 1
150 x 13 up 1
myo 8 * 6

machine dip
305 x 13 up 20lbs
285 x 12
285 x 12

upright bb row
115 x 11 up 10
110 x 11 up 5lbs

seated db lat raise
30 x 15
30 x 12
30 x 12

overhead triceps

66 x 17 up 3 reps
66 x 12
66 x 14 up 5 lbs

leg raises
ab roller
leg raises
ab roller
30 min stairmaster

chest and front delts wilding right now. digging my bigger tris too. right one a little softer.

 

[dcdogz]

202.8

great pull session!

man gym was so busy today at 400 am. i had to double check the time, felt like I was off my time or something.

rope pullovers

71.5 x 15 up 2
71.5 x 14 up 2
71.5 x 12 down 1

lat machine pulldown
275 x 12 up 1
275 x 10 up 1
265 x 10 same

t bar row
125 x 12 same
125 x 13 up 3
125 x 12 up 1

seated chest row
this guy was hitting so nasty today!
i went ahead and dropped 10lbs on it and this realllly improved the connection like alot.
80 x 13
80 x 12
80 x 12

wg lat pulldown
147 x 12
147 x 11

rear delts
used machine, all cables were taken
100 x 12
100 x 13
100 x 11

right bicep still didnt really feel recovered from friday so took it a little easy on my biceps
27.5 x 12
27.5 x 11
27.5 x 10

standing straight bar curls
60 x 10
60 x 10
60 x 10

meals all the same

 

[dcdogz]

my bicep is toasted lol.
of course we go over arm bar defense today non stop drilling. i had my partners go on my left but bicep is just exhausted.
pull day gonna have to take it real easy. T bar row seems to really stretch it out and the lat pull down machine, plus just regular bicep work.
thinking ahead a little because its bothering me.

204.1 today jesu!

had a really nice ham workout today!

abductors

160 x 14 down 1
160 x 15 same

seated leg curls
200 x 15 same
200 x 15 up 2

smith squats
320 x 12 same
315 x 10 down 1
315 x 10 same

sldls

85 x 14 up 2 reps
85 x 12
85 x 12


lying curls

140 x 15 same
140 x 14 up 2 reps

wh leg press
495 x 20 up 20lbs
495 x 15 up 20lbs

db reverse lunge
55 x 15 down 2 reps
55 x 15 same

calf raises

170 x 20
170 x 20
170 x 20
170 x 20

ab machine
285 x 20 x 4

bjj!

meals all the same no changes.

 

[dcdogz]

203.1
man i was so worried about my bicep last night, woke up pretty good tho. its definitely just super over used right now so played it a little safe but did well.

at bjj i was basically fighting with 1 arm and well i dont remember ever getting submitted so many times but thats how it goes i guess.
bicep feels pretty good right now few hours later, nothing like yesterday.

pull day tomorrow will be rougher as that normally strains my bicep to begin with depending on the movement but should be okay based on how i feel right now.


lat cable raises
33 x 12 down 1
27.5 x 12 down 2
27.5 x 12 same

incline chest press myo

245 x 14 same
245 x 11 same
225 x 11 same
myo 5 x 5 x 3

flat db press
85 x 16 up 1
85 x 11 down 1
85 x 12 same
myo 85 x9 x 5

peck deck chest fly
160 x 15 down 1
160 x 13 up 1
150 x 11 down 2
myo 150 x 5 x 5 x 4

machine dips

285 x 14
285 x 13
285 x 13

bb upright row
had to take some weight off was straining my bicep a bit

115 x 8 down 4 reps
95 x 12 down 15lbs

seated lat raises db
30 x 12 same
30 x 12 same
30 x 12 same

overhead triceps
71.5 x 16 up 5lbs
71.5 x 12 up 5 lbs
66 x 14 down 1 rep

ab work
leg raises
abmachine
leg raises
abmachine

bjj

meals same shit different day!

 

[dcdogz]

203.1 looks like stabilized finally.
still up a bit from last week.

pull day went WAY better then expected.
even in my sleep i can feel my bicep a little.
i had to lower the weight here and there, but i basically cant use my bicep at all at risk of who knows what happening, just doesnt feel good at all.
so removing my bicep from pull day completely, and basically only using back to pull was actually fairly helpful.
you cant quite remove it completely but my back felt like it was being worked pretty good, and I really didnt think i was gonna be able to do T bar
row at all but surprisingly did it with only taking off 10lbs about.

on my biceps i went super super light lol

rope pullovers
71.5 x 15
71.5 x 14
71.5 x 13


machine lat pulldown

275 x 10
245 x 12
245 x 12

t bar row

70 x 10
70 x 10
70 x 11

seated chest supported row

90 x 12
80 x 12
80 x 10

wg lat pulldown
147 x 12
147 x 10

rear delt single arm cable
27.5 x 12 x 3

single arm bicep curl
left arm 27.5 x 12 x 3
right arm 11 x 12 x 3

straight arm curl
40lbs x 10 x 3

ab machine 285 x 20 x 4

bjj 1 hour

meals identical to yesterday.

all in all really good week!

 

[dcdogz]

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damn just saw this!

my sons competing next week! well see how it goes, his division is stacked lol.

0 - 2 or maybe win it all i dont know.
he was wrestling super shitty yesterday too lol. and he knew it, he was so frustrated and was crying and stuff.
it just made him wrestle worse! lol.

hell be alright.

 

[Meetketchup]

203.1 looks like stabilized finally.
still up a bit from last week.

Looking forward to tomorrows check-in to see how the body composition is holding up. Hoping to squeeze out another couple of weeks of this growth phase but we won't get greedy if the pics/body say otherwise.