dcDogz very normal log

[dcdogz]

206.8
intially said 208.5 but went to the bathroom.
my legs are super super fucked so i wouldnt have been surprised being heavy either way.

a local gym closed so im noticing a few new faces here and there. gotta keep and eye on them, learn their schedule so i can work around them.
one new guy was using the smith today so i had to adjust to regular incline no biggie.


cable lat raises
33 x 16
33 x 14 up 2 reps
27.5 x 14 same

incline
225 x 10 up 1
205 x 10 up 1
185 x 11 up 2 reps

flat machien press
330 x 12 up 2
305 x 12 up 5 bls
285 x 12 up 5 lbs

seated fly
190 x 15
170 x 13 down 1
160 x 14 up 1


tricep machine taken had to go upright rows -> db lat raises
then machine triceps and over head triceps
not ideal doing the triceps back to back but today was unusually busy for the gym at 5am ish when that movement came around.

upright rows
125 x 11
115 x 11 same

seated db lat riases
35 x 15
32.5 x 15
32.5 x 13

machine pushdown dip
310 x 18 up 2
310 x 14
310 x 13

overhead triceps
88 x 13 down
82.5 x 13 up 1
77 x 12 down 1

ab machine 310 up 5bls x 20 x 20 x 18 x 17

stairmaster 40min

same foods

 

[Doug 64]

206.8
intially said 208.5 but went to the bathroom.
my legs are super super fucked so i wouldnt have been surprised being heavy either way.

a local gym closed so im noticing a few new faces here and there. gotta keep and eye on them, learn their schedule so i can work around them.
one new guy was using the smith today so i had to adjust to regular incline no biggie.


cable lat raises
33 x 16
33 x 14 up 2 reps
27.5 x 14 same

incline
225 x 10 up 1
205 x 10 up 1
185 x 11 up 2 reps

flat machien press
330 x 12 up 2
305 x 12 up 5 bls
285 x 12 up 5 lbs

seated fly
190 x 15
170 x 13 down 1
160 x 14 up 1


tricep machine taken had to go upright rows -> db lat raises
then machine triceps and over head triceps
not ideal doing the triceps back to back but today was unusually busy for the gym at 5am ish when that movement came around.

upright rows
125 x 11
115 x 11 same

seated db lat riases
35 x 15
32.5 x 15
32.5 x 13

machine pushdown dip
310 x 18 up 2
310 x 14
310 x 13

overhead triceps
88 x 13 down
82.5 x 13 up 1
77 x 12 down 1

ab machine 310 up 5bls x 20 x 20 x 18 x 17

stairmaster 40min

same foods

I do feel you on scoping out other peoples routines, it just makes life easier. I pretty much have everybody lined up at the two gyms that I use, to the point that when I see certain faces, I know there are gonna be other people with them and the station might be busy for a few minutes... that and the Class timings, and now summer camp at the church gym...

 

[dcdogz]

I do feel you on scoping out other peoples routines, it just makes life easier. I pretty much have everybody lined up at the two gyms that I use, to the point that when I see certain faces, I know there are gonna be other people with them and the station might be busy for a few minutes... that and the Class timings, and now summer camp at the church gym...

yep. wednesday on ham day I used to have a little competition for the leg press but havent seen that guy for a minute. sometimes the smith too.
im a bit short time on w - f as well. its not a huge deal thursday friday however, because if noticed nobody goes those days really.

it m - f that there are more people.

i love my leg day on sunday because i have no cares in the world, no where to go nothing to do so I can really maxx effort my quads.
take as much rest as i need etc. if someones on something i need i can wait.

 

[dcdogz]

yep. wednesday on ham day I used to have a little competition for the leg press but havent seen that guy for a minute. sometimes the smith too.
im a bit short time on w - f as well. its not a huge deal thursday friday however, because if noticed nobody goes those days really.

it m - f that there are more people.

i love my leg day on sunday because i have no cares in the world, no where to go nothing to do so I can really maxx effort my quads.
take as much rest as i need etc. if someones on something i need i can wait.

meant monday tuesday wednesday most people.

 

[Bamm-bamm]

Don’t you go pretty early in the morning?

we only have like 8 people in my early morning gym group. 3 ladies and 5 dudes. The dudes stay far away from each other.

 

[dcdogz]

Don’t you go pretty early in the morning?

we only have like 8 people in my early morning gym group. 3 ladies and 5 dudes. The dudes stay far away from each other.

My gym is packed 5am

 

[dcdogz]

208.1
damn jumped a bit
im so so so sore tho lol
body feels like was in a car crash haha
pretty good pull day for me. thankfully for whatever reason there was very little people at the gym today.
yesterday was a madhouse.

pullovers
99 x 15 up 1
93.5 x 1 up
88 x 14 down 1 up 1

lat pulldowns neutral

175 x 11
170 x 11
165 x 11 same

t bar row

142.5 x 10 up 2.5lbs
135 x 12
135 x 12

seated rows chest supported
115 x 11 same
102.5 x 12 up 1
97.5 x 14 up 3

wg lat pulldowns
165 x 13
165 x 11

same

rear delt cables

33 x 14
33 x 12
27.5 x 15 up 3 reps

single arm bicep curls

33 x 13
27.5 x 14
27.5 x 13

straight arm curl
60 x 10
60 x 10
60 x 10
arm was pretty tired/cramping, but there was no 50 or 40 or 30 even, went up 10lbs and just rode it out a little to get some reps.

ab roller x 20 x 4

stairmaster 40min

food all the same

 

[Meetketchup]

How is strength?

 

[dcdogz]

How is strength?

overall still chugging away at most of everything with either reps or weight or just better engagement.
i believe this past quad day i didnt really go up on anything, but they were obliterated lol.

pull day is the one that just kinda depends on my forearm whether I push a certain movement or not, but the strength is there, just a little limited every so often.

 

[dcdogz]

also eating 725 grams of carbs per day
fasted bg 86

 

[Meetketchup]

also eating 725 grams of carbs per day
fasted bg 86

Berberine Protocol FTW

 

[dcdogz]

Dang it messed up post

 

[dcdogz]

209.2 dammn

lol

im a little bloated and sore for sure lol



good ham day!



abductors



175 x 16 up 3

170 x 13



seated leg curl

180 x 13 down 4

wierd leg thing kinda feeling funny

170 x 13 same



smith squats

350 x 12 up 1 rep

330 x 12

330 x 11 same



sldls



255 x 12 same

255 x 11 up 5 lbs

255 x 9 up 5 lbs



lying curls

160 x 14 up 3

140 x 12 same



wh leg press

560 x 20 (meant to overload but added weights wrong) same

550 x 17 up 2



db reverse lunges

60 x 18 down 2

60 x 15 down 1



standing calf raises

190 x 22

190 x 20

190 x 20

190 x 19



ab machine



305 x 20 x 4



bjj 1 hour



all the same foods

 

[dcdogz]

206.8

killer push for me day

that gym closing messing up my vibes a little
lotta new faces.

db cable lat raises
33 x 15 same
33x 14
33 x 12 up 5lbs

i tried 38 on the first set and i cant even do 1 wtf lol. lat raises are so dumb like that haha.

incline smith
245 x 11 up 1
225 x 12 up 1
215 x 11 up 1

flat machine press taken
went to pec fly
190 x 15
170 x 14 up 1
160 x14 same

right after smith this is really nasty damn

flat press was still taken, so used a nautilus chest press machine
260 x 9
240 x 10
200 x 13
hit my chest a little different but was pretty good

dip machine
310 x 16
310 x 15
310 x14

upright rows
125 x 12 up 1
115 x 12 up 1

db side lat raises
35 x 15
35 x 12 up 2.5 lbs
32.5 x 13

over head triceps

88 x 15 up 2
82.5 x 15 up 2 reps
77 x 12 same

abs
ab machine

305 x 20 x 4

bjj 1 hour

tricep was cramping so bad when i got home lol
i couldnt take off my socks for awhile ha

same foods!

 

[Meetketchup]

Weight leveled off.

 

[dcdogz]

Weight leveled off.

im gonna be up about a 1lb either way that 209 scared me lol.

i think 205 206 was an old set point for me iirc.
I yoyod alot and I always got stuck there on the way down.

 

[dcdogz]

cutting hack

communion wafers
.88cal per.

 

[dcdogz]

206.8

my son been pissing me off so bad. especially last night, i had a great anger filled workout.
i was just talking to myself and hyping myself up to beat his ass when he woke up lol.

rope pulldowns
99 x 15 up 1
93.5 x 14 up 1
88 x14 same

neutral lat pulldowns
175 x 11 same
170 x 11 same
165 x 12 up 1


t bar row
142.5 x 11 up 1
135 x 12
135x 12


seated row
115x 12 up1
102.5 12 same
97.5 x 15 up 1

wg lat pulldown
165x 13 down 1
165 x 11 down 1

rear delt cables

33 x 14 down 1
33 x 13 down 1
27.5 x 15 up 3

single arm bicep curl
33 x 13
27.5 x 13
27.5 x 12
i was able to isolate bicep completely here somehow and get my forearm totally out of it.
felt a bit different and better.
didnt know i could do that, so hoping next pull i can recreate it.

straight arm curl
45 x 18
45 x 16
45 x 14

50 was nowhere to be found, and didnt want to push it with the 60
tried to keep the total volume the same.


ab machine 310 x 20 x 4


bjj 1 hour
got a compliment on my hamstrings lol during sparring haha

keeping foods the same!

my rear delts and lats are on fire right now.

checks in tomorrow feel pretty good!

 

[dcdogz]

206.1

rest day woo

no macro changes

food today
might make some carb changes alittle
probably some bread, that sandwich hitting the spot.
growth phase few more weeks then we shred.

 

[dcdogz]

206.1

Great rest day yesterday

Destroyed quads today but, tweaked my back a tad on leg press.
Same old injury.
Not too bad shouldn't be a big deal.

Did pretty good, legs pretty messed up and had to really take alot of breaks.
Lost a few reps here and there

I wanted to quit on leg press 2nd set lol.
I did tweak my back on it but had nothing to do with it. My quads were just in agony.

Adductors
40. 185 x 16
40. 180 x 13
Same

Lying Leg curls
46. 150 x 15 down 1
46. 140 x 14


Leg ext
42. 150 x 16 up 2
42. 140 x 16 up 1
42. 130 x 14 down 1

Leg press
49. 580 x 14
49. 565 x 15
49. 565 x 13
Same

Hack squats
52. 340 x 14
52. 335 x 13 down. 1
52. 335 x 12 down 1

Split squat Smith
235 x 11
225 x 12
Same

Calf raises
190 x 20 x 4

Ab machine
305 x 20 x4

Same foods

 

[dcdogz]

Just checked been with ketchup 1 year since July 19th.

Pretty neat made some amazing progress and gains!

1 year and a little more sticking to the plan.

 

[ERock5]

Just checked been with ketchup 1 year since July 19th.

Pretty neat made some amazing progress and gains!

1 year and a little more sticking to the plan.

Just getting started bro! Just going to keep getting better!

 

[dcdogz]

push day with dropsss

208.8

db cable lat raises
33 x 15
33 x 14
33 x 12

smith incline press
245 x 11 same
225 x 12 same
215 x 12 up 1
drop
135 x 15

flat machine press
330x 13 up 1
305 x 12 same
285x 12 same
drop 185 x 15

pec dec chest fly
190 x 15 same
170 x 14 sane
160 x 14 same
drop 80 x 11
drop sets on chest felt really good. absolute nasty pump.
kinda starts and feels super light, but within like 4/5 reps feels so bad nasty pump burn.

crunch seated weighted dip
310 x 16
310 x 15
310 x 14

bb standing row
125 x 12
115 x 12

db lat raises

35 x 15
35 x 14
32.5 x 11 down 2
idk this shit was burning so bad. didnt really feel weaker just maybe more effective reps.

overhead tricpes

88 x 13 down 2
82.5 x 13 same
77 x 13 same

ab machine
310 x 20 x 4

stairmaster 40

small changes food nothing major

 

[dcdogz]

208.6


pull day completed!

i didnt really move the needle at all in terms of reps or weight but lats felt pretty beat and since my biceps feel sooo much better i was able to kinda work target muscle groups a little better with the weight i was using.
t bar row and wg lat pulldowns in particular felt very different. hard to put my finger on it, but due my biceps/forearm tendon feeling really good I was able to feel different muscles being activated as I did my reps.


rope pullovers
99 x 15
93.5 x 14
88 x 13


neutral lat pulldown

175x11
165 x 11
175 x 12


t bar row

142.5 x 12
135 x 12
135 x 12

seated row
115 x 12
102.5 x 12
97.5 x 13 up 1

wg lat pulldowns
165 x 12
165 x 11

rear delt cables
33 x 14
33 x 12
27.5 x 14

single arm biceps

33 x 14
27.5 x 14
27.5 x 12

straight arm curls
50 x 15
50 x 14
50 x 12


ab machine 310 x 20 x 4

stair master

 

[dcdogz]

a bit bloated this week for sure
209.2 lol

ham day!
went pretty good, whatever the hell was wrong withmy leg seems to be improving.
still a little sketchy on seated curl, but had to do kneeling curls since lying was taken, and last week i had to do half the weight on my right leg versus my left.
was able to match reps and weight so improving for sure. still cant figure out what the hell it is, or where it even hurts exactly lol, but its getting better.

i feel like i wasnt recovered from quads, first rep of smith squats ,despite kinda targeting my hams and glutes more, quads were in agony.


abductors
175 x 16
170 x14 up 1

seated leg curls
180 x 13
170 x 13
same

smith squats
350 x 12
330 x12
330 x 11
same
so hard to even match last weeks work.


sldls
255 x 12 x 3
i think i can overload next week. low back tweaked on sunday, feels pretty good, just a little sore/bruised.

kneeling curls subbed for lying
50 x 14
40 x 15

wh leg press
565 x 15 up 5 lbs
550 x 16 down1

db reverse lunges
60 x 18
60 x 16

ab machine
305 x 20 x 4

bjj 1 hour

overall felt pretty good, and sldls hit really well.
Pretty close to throwing up in db reverse.

 

[dcdogz]

208.6

Push day with drop sets.
Lordy this has got to be best / worst lifting week of my life? Lol I'm beat up bad!

Hamstring cramping, shoulders worked, quads pain. Lol

Db side laterals
33 x 15
33x 13
27.5 x 13

Smith incline
17. 245 x 12
17. 225 x 12
17. 215 x 12
Drop 135 x 15

Flat Machine Press
19. 330 x 12
19. 305 x 12
19. 285 x 12
Drop 185 x 18 up3

Pec fly
72. 190 x15
72. 170 x 15
72. 160 x 14
Drop 80 x 17 up 6

Tricep pushdown machine
310 x 17
310 x 14
310 x 13

Upright row
125 x 12
125 x 11

Db side laterals
35 x 15
35 x 13
32.5 x 14

Overhead triceps
88 x 14
82.5 x 13
77 x 12

310 x 20 x 4 ab machine

Bjj 1 hour
My cardio for bjj finally cracked. 208 209 i can feel myself getting tired and getting uncomfortable where I never did before.
lol
We did do 7 minute rounds tho.
All good! Pull day tomorrow and finishing week strong!

 

[Meetketchup]

Our growth phase looks to be coming to end. We'll reassess everything this Sat.

 

[dcdogz]

Our growth phase looks to be coming to end. We'll reassess everything this Sat.

My daughter hit me this morning with this, kid you not, "you have less veins on your muscles daddy"

lol

 

[dcdogz]

My daughter hit me this morning with this, kid you not, "you have less veins on your muscles daddy"

lol

But honestly my kids super into all this. Best thing about all the work I've put in is my kids being proud of me.

 

[Meetketchup]

My daughter hit me this morning with this, kid you not, "you have less veins on your muscles daddy"

lol

But honestly my kids super into all this. Best thing about all the work I've put in is my kids being proud of me.

Wait until they see you cut down. Going to be fun seeing the gains that were made.