dcDogz very normal log

[TommyJam]

FML7 is better. lets go back to using that name?

 

[dcdogz]

FML7 is better. lets go back to using that name?

that shit is so hard. lol
i have to really think about how to line it up in the work out, first time i just went and did it first and basically screwed the whole workout i was so exhausted lol.

i havent noticed anyone get the insane one i cant remember what it was called.

its like pyramid up pyramid down reps thing that is crazy hard!

im sure that ones coming back up soon.

 

[Meetketchup]

i havent noticed anyone get the insane one i cant remember what it was called.

its like pyramid up pyramid down reps thing that is crazy hard!

im sure that ones coming back up soon.

That's coming. SST Sets. MWuahahahaha

 

[dcdogz]

That's coming. SST Sets. MWuahahahaha

ah yes. i still think about it all the time lol

 

[dcdogz]

197.2 stable finally

great pull day with some modified movements.

t bar row and seated row getting pads replaced.
subbed in lat bar cable rows and neutral grip seated rows.
they were super nice actually! felt totally different then the usual I do. although I dont think my forearm tendon would hold up with these movements long term lol. ive healed up a ton but it still feels a little off. zero pain in the bicep just now concentrated on the inner forearm tendon thats connected. not too bad honestly just have to be careful with how i pull etc.

rope pullovers
82.5 x 14
82.5 x 12
77 x 12

lat cable pulldown neutral grip
157 x 12
152 x 11
147 x 11

lat bar cable seated

143 x 12
152 x 12
147 x 13

neutral seated row cable
143 x 13
147 x 14
147 x 13
fst 7 45 x 15 x 7

wg lat pulldown
157 x 12
152 x11

rear delts dual cables
27.5 x 14
22 x 13
22 x 10

single arm bicep curl

33 x 13 up 5lbs both arms
27.5 x 13
27.5 x 12

standing straigh bar curl

50 x 14 up 5lbs
50 x 13 up 5lbs
50 x 12 up 5lbs

ab machine 287.5x 20 x 19 x 19 x18

bjj 1 hour

food today, gonna adjust protein down a bit




unrelated story, been seeing a lot of positives on creating usage lately. figured eh ill give my wife 5g cant hurt.
weighed poured cup told her to drink it, she said she was scared she was going to bulk up and didnt want to. lol my vein on my head almost burst lol.

 

[Meetketchup]

197.2 stable finally

great pull day with some modified movements.

t bar row and seated row getting pads replaced.
subbed in lat bar cable rows and neutral grip seated rows.
they were super nice actually! felt totally different then the usual I do. although I dont think my forearm tendon would hold up with these movements long term lol. ive healed up a ton but it still feels a little off. zero pain in the bicep just now concentrated on the inner forearm tendon thats connected. not too bad honestly just have to be careful with how i pull etc.

I should have mentioned to use straps on them. If you're not used to doing them, they burn like f. lol

 

[dcdogz]

Small-batch No-bake Oatmeal Fudge Cups

minibatchbaker.com

162 cals per most recipes clock in around 300+.
you can shave off some cals from this as well looking at some of the ingredients.

 

[dcdogz]

check ins done!
no change in macros!
little bit extra cardio as well this week!

i knew sst was coming!
next week is gonna be super hard but in a good way!

im gonna be out friday sat sunday next week so i have to meal prep today a massive amount.
not only that sons wrestling coach having a big prep camp tomorrow thats gonna take up like 8 hours of my day .

so yea 2 weekends super screwed. oh well.

cooking as much as i can today, and tomorrow before noon.

 

[dcdogz]

meals today, probably just gonna change instant mash to whole potatoes since i have like 15lbs of em i need to finish.
ill get after it this week on them.

 

[dcdogz]

197.2 and a great quad day.
I love hitting legs so much especially with carbs!

Adductors
28. 165 x15 same
28. 165 x 14 same

Lying Leg curls
32. 140 x 15
32. 140 x 12
Same hard as shit a little sore from fml7 last week.

Leg ext
28. 250 x 15up.10
28. 240 x 15 up1
28. 240 x 15 up1


Leg press
37. 555 x 13 up 5
37. 550 x 14 up 1
37. 550 x 14 same

Hack
38. 325 x 15 up1
38. 325 x 14 up1
38. 325 x 13 up1

Smith split
31. 210 x 12 up 5 finally
31. 205 x 13 down 2

Leg press calves
325x20 x4 up 10

Meals all the same today.

Gotta get cardio today @ 40min

Hell week starting for me and more then likely gonna miss push the following Monday just due to travel

Might make it but seems unlikely. We'll see.

Gonna be probably first workout i miss in a long time if I miss it. But that's why I make every effort to get the gym rain shine or in illness so when i do have to miss it's not the end of the world. I could use a little rest I guess too. Same with diet gotta stay on point on the off chance I end up having to wing a meal or two I'm fine.

But I'm always prepped so missing a meal or messing up is probably rarer for me then missing the gym.

 

[dcdogz]

196.1
sst fucked me god damn. shoulders and delts super ouchie right now lol

got another round with pullovers tomorrow

stairmaster 40 min is peak masochism lol.

although i woke up freaking good today so perfect for sst motivation. I felt really good, strong, motivated and
ended up just being a great lifting session. got a few reps more on everything or went up weight.


cable lat raises
33 x 14
27.5 x 13
27.5 x 12

incline machine
225 x 13
205 x 12 - down 20
205 x 12 full failure
lowered weight second set a little, felt way way wayyyyy better.
when i got to pec deck made the whole movement feel totally differnet on my chest activation.


db flat press
95x 12 up 5lbs
95x 11 up 5 lbs
95 x 11 up 10 lbs

pec deck

150 x 15
150 x 13
140 x 14

seated dips weights

287.5 x 15, x 13, x 13

upright bb row

115 x 12
115 x 11



overhead triceps
71.5 x 15
71.5 x 14
66 x 12

sst seated db lat raises
35# dbs weight
nothing else to be said lotta pain for a good minute haha

 

[dcdogz]

195.5

sleeping pretty good.
to complete my ham day, i have to get up wicked early otherwise it jsut takes forever.
doing bjj tomorrow and because of this hell week i may nope out of bjj last thursday friday so i can sleep more.
i got a 10 hour drive friday and wont be back until sunday around midnight.

on to the sst pullover nightmare!


neutral grip lat pulldowns
165 x 12 up 5
165x 12 up 10
165 x 11 up 15

tbar row

125 x 12 up 2.5
125 x 11 up 2.5
125 x 11 up 2.5

seated row
82.5 x 15 up 2
82.5 x 13 up 2
82.5 x 14 up 2.5

wg lat pulldonw
157 x 13 up 1 rep
157 x 11 up 5lbs

rear delts cable

27.5 x 14
27.5 x 13
22 x 15

rope pullovers sst
dead done with 88lbs but had to drop
started a little too high finished @ 77lbs
with lats screaming pretty bad

bicep curls cable single arm

33x13
27.5 x 15
27.5 x 11

standing straight bar curl
45x 17
45 x 15
50 x 14

ab roller
x20 x 4

stairmaster 40 minutes

food all the same no changes

 

[dcdogz]

after sst pullovers this resonates with me for real

 

[GasmanX]

View attachment 178806


after sst pullovers this resonates with me for real

What is a SST set?

 

[Meetketchup]

What is a SST set?

One of the many intensifiers I like to use.

 

[ERock5]

One of the many intensifiers I like to use.

View attachment 178883

That looks rough lol

 

[dcdogz]

That looks rough lol

when youre doing it with laterals i must look insane to other gym members lol

 

[ERock5]

when youre doing it with laterals i must look insane to other gym members lol

I know I look insane doing a rack run with lateral raises so I can imagine

 

[GasmanX]

One of the many intensifiers I like to use.

View attachment 178883

Jesus. A simple drop set is too much of an intensifier for me, never mind this nonsense

 

[Meetketchup]

Jesus. A simple drop set is too much of an intensifier for me, never mind this nonsense

This only comes out once in a while for lagging muscle areas.

 

[dcdogz]

Jesus. A simple drop set is too much of an intensifier for me, never mind this nonsense

2nd time we do it in about 9 months or so.

however, after the first time i never stopped thinking about when it would come back lol.

 

[ERock5]

2nd time we do it in about 9 months or so.

however, after the first time i never stopped thinking about when it would come back lol.

Like a nightmare lol

 

[Bamm-bamm]

when youre doing it with laterals i must look insane to other gym members lol

The real test to me is how many try to copy you after seeing you do it.

 

[dcdogz]

weight 195.5
sleep was super low buut i woke up fine. i feel more rested then normal so ill take it i guess.

im taking off bjj tomorrow and friday got a 7 - 9 hour road trip friday and ill just hit the stairmaster for 40 so i can sleep in a little more.

i crushed ham day but tweaked my lower back muscle teeny bit, lost balance on reverse db lunges. not a big deal ill probably wake up tomrorow and not even remember.

abductors
ended up doing these before calf raises, some girl and guy were crushing this bastard at 330 am lol
170 x 15 up 2
170 x15 u p2

seated leg curls
220 x 14
205 x 14
same

smith squats
320 x 12 same
320 x 11 up 1
320 x 10 up 5lbs

sldls

215 x 12 up5lbs
215 x 11 up 5 lbs
215 x 12 up 5 lbs

lying curls
150 x 14 up 1
140 x 12 same

wh leg press
520 x 20 up 5lbs
520 x 15 up 5 lbs

db reverse lunges
60 x 15 x 2 same


calf raises
180 x 20 x 4 up 10lbs

ab mahcine 287.5 x 20 x 4

bjj one hours


no real changes on food
1.5 lbs of potatoes for lunch!

 

[GasmanX]

weight 195.5
sleep was super low buut i woke up fine. i feel more rested then normal so ill take it i guess.

im taking off bjj tomorrow and friday got a 7 - 9 hour road trip friday and ill just hit the stairmaster for 40 so i can sleep in a little more.

i crushed ham day but tweaked my lower back muscle teeny bit, lost balance on reverse db lunges. not a big deal ill probably wake up tomrorow and not even remember.

abductors
ended up doing these before calf raises, some girl and guy were crushing this bastard at 330 am lol
170 x 15 up 2
170 x15 u p2

seated leg curls
220 x 14
205 x 14
same

smith squats
320 x 12 same
320 x 11 up 1
320 x 10 up 5lbs

sldls

215 x 12 up5lbs
215 x 11 up 5 lbs
215 x 12 up 5 lbs

lying curls
150 x 14 up 1
140 x 12 same

wh leg press
520 x 20 up 5lbs
520 x 15 up 5 lbs

db reverse lunges
60 x 15 x 2 same


calf raises
180 x 20 x 4 up 10lbs

ab mahcine 287.5 x 20 x 4

bjj one hours


no real changes on food
1.5 lbs of potatoes for lunch!
View attachment 178895

Nice to see another early morning lifter

 

[dcdogz]

196.6

push day and sst laterals

went well!

i ended up going to bjj since it was my coaches birthday, couldnt miss. tomorrow im out!

db lateral raises
30 x 16
30 x14
30 x15

incline chest
225x 13
205 x 12
205 x 10

db flat press
95 x13
95 x 13
95 x13

the 100lb dbs were missing for some reason (must have been a sign)
went 95s.

pec deck chest fly
150 x 15
150 x14
140 x13

seated machine dips
287.5 x 15
287.5 x 13
287.5 x13

upright row
115 x 12
95 x 12

overhead triceps
71.5 x 17
715 x 14
66 x14

my triceps felt super worked/tired this time around

cable lat raises
sst
god damn lol all i can say

ab machine

287.5 x 20 x 4

bjj 1 hour

tomorrow stairmaster date 40 min!

meals pretty much all the same.

 

[dcdogz]

195.5

great pull day with ssts!

actually hit great!


cable pulldowns neutral grip
165 x 15 up 3reps
165 x 12
165 x 11

t bar row
125 x 13 up 1 rep
125 x 12 up 1 rep
125 x 12 up 1 rep

seated chest single arm row
85 x 12 up 2.5 lbs
85 x 12 up 2.5 lbs
82.5 x 12 down 2 reps

wg lat pulldowns

157 x 12
152 x 12 down 5lbs
idk felt super exhuasted on these for some reason

rear delt cables

22 x 15
22 x 14
22 x 14

rope pullovers sst
66 lbs!
this was crazy! felt such great activation on it!

single arm bicep cable cursl

33 x 14
27.5 x 12
27.5 x 12

straight bar curls
50 x 15 up 5
50 x 14 up 5
50 x 13 up 5

decline leg raises
x 20
x 18
x18
x 16

40 min stairmaster

meals all the same about to hit the road!



Some.gym mirror shots

Food all the same

 

[dcdogz]

194.7

Woo checkins good starting last growth phase before we shred! According to coach.

Dosages upped to prior! And quad day today.

Oh my god.
Best gym ever they had everything.

I'm so.mad my gym sucks soooo bad lol.
I feel like i could double in size here at this gym in a month lol.

I'm basically doing gym on fucking hard mode.
Atlantis machines as far as the eye can see and panatta machines as far as the eye can see. Cybex machines everywhere. The cybex hack squats is chefs kiss! Has hydraulic that relieves pressure a little at the bottom! The contraction is seriously nasty!

Beautiful amazing gym with a serious morning crowd. Loved it.

Didn't really write down numbers since leverages and weights totally different but hit that shit mega hard.

Sst leg press! Wasn't sure if I should toss it at end or just endure in the mid. Said fuck it and did regular scheduled.
This sst variant seems a little easy when I read but no no way lol.

Was grimacing pure agony!

675 sst



This shit is NO JOKE! mega yikes!

Legs loved it!

Meals mostly the same gonna be mega short fat but all good.

 

[GasmanX]

194.7

Woo checkins good starting last growth phase before we shred! According to coach.

Dosages upped to prior! And quad day today.

Oh my god.
Best gym ever they had everything.

I'm so.mad my gym sucks soooo bad lol.
I feel like i could double in size here at this gym in a month lol.

I'm basically doing gym on fucking hard mode.
Atlantis machines as far as the eye can see and panatta machines as far as the eye can see. Cybex machines everywhere. The cybex hack squats is chefs kiss! Has hydraulic that relieves pressure a little at the bottom! The contraction is seriously nasty!

Beautiful amazing gym with a serious morning crowd. Loved it.

Didn't really write down numbers since leverages and weights totally different but hit that shit mega hard.

Sst leg press! Wasn't sure if I should toss it at end or just endure in the mid. Said fuck it and did regular scheduled.
This sst variant seems a little easy when I read but no no way lol.

Was grimacing pure agony!

675 sst

View attachment 179201

This shit is NO JOKE! mega yikes!

Legs loved it!

Meals mostly the same gonna be mega short fat but all good.
View attachment 179202

Is this a gym you are visiting while on the road?

 

[dcdogz]

Is this a gym you are visiting while on the road?

Yes visiting a gym
Probably the best gym I've ever been to in my life lol