dcDogz very normal log

[dcdogz]

Phone posting since this website does not work on any of my desktop pcs.

Very annoying!

207.7
Great pull day. Got those last little teeny grams added to lats hopefully.

Bjj 1 hour
Was also super cardio intense today.
Love those days.

No numbers since posting from phone hard to update a little.
But went well got a few reps here and there no overloading.

Probably last pull before the cut starts.

Might save some carbs and have some sushi later. Maybe. Probably not but maybe.

All in all good growth phase almost 10 months ish. Did what I could! This last growth after the mini Probably went the best for me. Had increased my strength tremendously and everything went well despite nagging tendinitis.

Heal up and cut next and destroy biceps next time.

There's no way I can keep up the volume in the cut lol. Shit was hard with 4400 cals lmao.

I can probably keep alot of it honestly, it's mostly smith squats and hacks I probably won't be able to.
Maybe leg press on quad day. They are the scary ones that brutalized me every week. Especially these last 3 weeks.

 

[Meetketchup]

There's no way I can keep up the volume in the cut lol. Shit was hard with 4400 cals lmao.

I can probably keep alot of it honestly, it's mostly smith squats and hacks I probably won't be able to.
Maybe leg press on quad day. They are the scary ones that brutalized me every week. Especially these last 3 weeks.

The high volume was because we were in a growth phase with lots of food and gear. Of course we adjust volume in the cut. I want to reassess your split based on all the data come Sat. We're in a very good place. Proud of the work you've put in man. Real talk.

 

[Bigjape34]

I can’t wait for a food increase lol but just keep the mindset and intensity you’ll kill It man

 

[dcdogz]

207.7 checkin completed

Total cals reduced a tad

Resting and doing some wrestling with kids in a bit.


Dropping to trt and upping hgh 2iufor total of 6iu.

Food for tomorrow.

going shopping for some food since food changes will come on quick. Slowly exit rice and cereal and introduce more satiating carbs.

Potatoes, pumpkin apples and strawberries and more roughage.

 

[dcdogz]

209.2 lil heavy but whatever

Pretty good quad day. Legs still felt a little wrecked.
Tweaked back again but in hacks this time, really just kinda pressed on the little tweak from last week. No biggie tbh. Just lost a couple of reps. I might have not made it either way I was dying lol.



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

Lying curls
47. 150 x 16 up 1
47. 140 x 13 down 1

Leg ext
43. 150 x 16
43. 140 x 15 up 1
43. 130 x 15 down1

Had to do them after leg press since it was taken. Probably why I failed hacks a little tbh quads were messed up lol

Leg press
50. 580 x 14 same
50. 565 x 14 down 1
50. 565 x 13 same

Hack squats
53. 340 x 13 same
53. 335 x 12 down 1
53. 335 x 11 down 1

41. 235 x 11 same
41. 225 x 11 down 1

Leg press calves
8 plates plus 20lb x 20 x 4


Leg raises
20
18
16
14 yikes hurt so bad lol

Foods posted yesterday
Probably wrestling and walking today

 

[dcdogz]

208.3

Pretty good push day
side lateral cables

30. 33 x 15
30. 33 x 13
30. 27.5 x 15
Same

Incline.smith
17. 245 x 12 up 1
17. 225 x 12
17. 215 x 12

Flat Machine Press
20. 330 x 12
20. 305 x 12
20. 285 x 12
Same

Pec
Deck fly
73. 190 x 15
73. 170 x 15
73. 160 x 14
Same

Machine Triceps pushdown
310x 17 up 1
310 x 15 Same
310 x 13 Same

Upright row barbell
125 x 12
115 x 12
Same

Db lat raises
35 x 14
35 x 12
33.5 x 14 up.1

Overhead tricep.pushdown

88 x14
82.5 x 15
77 x 14
Same

Leg
Raises
20
18
17
15
Stairmaster 40 min

Same foods for now

 

[dcdogz]

206
water coming off feels like i think

was kinda concerned pull day would be extra hard for whatever reason, but was not that case.
bicep felt really dang good.
if im really careful with neutral lat pulldowns i can basically balls to the wall everything else.
if i overload/really push neutrals then i have to really tempo the rest of the work.
today was a good day in general.


rope pullovers

99 x 16 same
93.5 x 14 up 1
88 x 14 same

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

t bar row
142.5 x 11 down 1
135 x 12 same
135 x 11 same

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

wg lat pulldowns
165 x 13 same
165 x 12 up 1

rear ddelt cablees
33 x 14
33 x 12
27.5 x 14 same

single arm cable curls
33 x 13
27.5 x 15
27.5 x 12

straight arm curl
60 x 13
60 x 11
60 x 10

up 10lbs

ab machine
305 x 20 x 4

stairmaster 40min


food most the same, might have to skip lunch today, have an audit thing at work so just depends.
if i get a chance to eat all the same, if i dont doubling up lunch 2 macros and having the same dinner.

my back is mostly okay just annoying, might skip bjj tomorrw depending.
its a problem to get my cardio when i skip it, so if i end up not getting any cardio then ill just have to get 60min sat and sunday to make it up,
or possibly get another 40 friday evening which is also possible and keep sat / sun the same.

 

[dcdogz]

206

back is a problem a little. herniated disc i have pretty aggravated.
no biggie tho im pretty used to it/working around it.
i knew either smith squats sldls or legpress was gonna aggravate it , or one of them was gonna be a problem.
ended up being all three lol.
i should be okay for sunday i think.
takes some time to adjust it but in 2/3 weeks should be back to normal. just gotta baby it a bit.

abductors
175 x 15 down 1
170 x 14 up 1

seated curls (broken subbed kneeling)
50 x 14
40 x 15

smith squats
350 x 10 down 2
330 x 10 down 2
330 x 10 down 1
in the hole back really couldnt take it, had to lower reps a tad.

sldls
255 x 3 failed, low back felt like was about to burst.
225 x 11 down 20 lbs
225 x 10 down 20lbs
225 x 11 down 20lbs
kinda figured out how to keep stress off of it in the hinge position, but didnt want to mess with the higher weight . didnt want to be a hero.
lowered weight and lived to fight another day.


lying curls
160 x 13 ddown 1
140 x 13 up 1


wh legpress
565 x 17 up 2 reps
around rep 13 i heard the nastiest pop in my injured area lol, actually felt some relief and finished up and went up 2 reps.
although probably gonna be a little sore tomorrow.
550 x 16 same

db reverse lunges
60 x 18 same
60 x 16 same up 1

calf raises
200 x 20 up 10lbs
190 x 22
190 x 20
190 x 18

ran out of time for crunches. i was on time, but with back i had to slow down a little moving weights around etc had to be careful.

went to bjj and was fine really. bjj tends to help it, but didnt really have any issues with anything that werent already there.
need to becareful with t bar row on friday so i can be pretty healed up for sunday.
depending how it feels just have to be careful hack probably andleg press. hack was the one that got me sunday, and was leg press the sunday prior that started this.

ill get some ab work later for sure, and continue stretching my low back.
bicep feels good at least lol.

same foods.

 

[Meetketchup]

If we need a few days of easy /low volume lifting (a real deload, not staying out of the gym for an f'ing week) we can certainly do that. We've been going full throttle for quite some time. Listen to your body and give me feedback if needed.

 

[dcdogz]

If we need a few days of easy /low volume lifting (a real deload, not staying out of the gym for an f'ing week) we can certainly do that. We've been going full throttle for quite some time. Listen to your body and give me feedback if needed.

its just some specific lifts while heals up. i kinda knew today was gonna be extra hard lol. was a little harder then i thought.
its kinda a common injury for me over the years.
i noticed in my notes early on i had the same injury.

i just have to be careful on leg press and hack so i dont fully slip it on sunday.
depending how feels, based on today, smith squats probably back off weight a tad and the rest should be fine.
although i think by Wednesday shouldnt be a big deal i think, as long as i dont hurt myself from today to sunday or whatever.

id rather deal with this then the bicep tbh.

friday evening and saturday ill have a ton of time to stretch it out which always helps.

i would go crazy staying out for a week lol.

 

[Meetketchup]

I don’t handle deloads by being out for the week. That is retarded. I like doing 2-3 day deloads of cutting sets/weights. That’s all.

Even the literature is coming out showing weekly out of gym deloads are a waste of time and will regress you compared to light workouts in between.

 

[dcdogz]

205.8

pretty good push day.
skipped bjj my back was pretty bad
i still got up super early and hit the gym either way and used the extra time to stretch out my back.
its not terrible but its there, decided to be responsible and take care of myself.

nothing crazy happened, basically just hit all my lifts and matched all reps from mondays push.
have the evening off a little sorta so gonna just keep stretching my shit out and possibly return bjj tomorrow.
if i cant no worries just stairmaster and stretching and restart next week.
feels alot better then yesterday tho so on the right path.

 

[dcdogz]

204.8 new low

And fucked up back again.
Seated row somehow.

I'm very annoyed now. Felt so good alll the way through and how I woke up felt like hell yea not gonna need any help or reducing some weight or.missed sets. Not so sure anymore. Think ill be okay to be honest didn't go to square 1 but not comfortable.

Have never had an issue with seated so surprised. Relaxed probably too much knowing I was done with tbar row.

Oh well I'm fine and walking around and did all my cardio and finished the rest of the workout so it's not too bad. I got up early as well so I got a ton of stretching after abs, then after cardio again.

Bicep is like 99% so at least we've fixed that one.


Rope pullovers
87. 99 x 16
87. 93.5 x 14
87. 88 x 14

Same

Neutral lat pulldowns
37. 175 x 12
37. 170 x 12
37. 165 x 12
Same although changed style a tad and found a way to hit lats a bit better and completely removing bicep as well.
Saw a insta reel talked about doing them and pulling down with pinkie and ring a little more.
Made a huge difference in my biceps, and a little extra on lats. Not a ton but worth for the bicep forearm removal.


T bar row
All the same

Seated row

81. 115 x 12
81. 102.5 x14
81. 97.5 x 14 right
81. 97.5 x 12 left (slipped disc)

Wg lat pulldowns
165 x 13
165 x 12
Same

Rear delt cables
33 x 14
32 x 12
27.5 x 14

Single arm cables
33 x 14
32 x 12
27.5 x 13

Straight arm curls
60 x 13
50 x 14
50 x 13
Was able to push biceps alot and no pain!

Ab work
310 x 20.x 4 ab machine

Stairmaster 40

All the same.foods

 

[dcdogz]

204.8
Check ins completed

Holding cals seeing how much strength we can keep.

Back woke up pretty decent will see tomorrow if I deload or not. I'd rather not but can't risk hurting myself.

Before after I had basically negative lats lol.
Now we got some pigeon wings at least.






Shredding should be nice!

 

[dcdogz]

204 another low

Woke up feeling pretty good

Started with abductors all good matches reps set

Bent over to pick up my bag and boom
Slipped disk again slightly.
Damn I was pretty mad, almost just walked out.

Frustrated a little with it.

Maybe good that it happened because If I would've pushed it today, maybe woulda slipped with heavy weight on it and that woulda been very bad.

Decided to initiate little deload.
Since I didn't really have a choice.

Not a bad workout but probably one of the most uncomfortable ever.

Biggest downer was the loss of mental focus, since it happened so early.

Had to raw dog this quad work with zero drive.

Adductors
40. 185 x 16
40. 180 x 13


Lying leg curls

48. 150 x 15 down1
48. 140 x 13 same

Leg extensions
44. 150 x 16 same
44. 140 x 16 up 1
44. 130 x 15 same

Leg press
51.495 x 12
51. 495 x 12
51. 495 x 12
Down 70 across
Still felt really hard tho

Hack squats
Down 60% roughly
225 x 12 x 3


Smith split

Down 60% roughly
135 x 12 x 2

Leg pressncalf raises

425 x 22
425 x 22
425 x 20
425 x 18

Ab work
2 sets ab wheel x 20 x 18
2 sets ab machine 305 x 20 x 16

Getting some incline walking mid afternoon

No changes in foods

Might swap some carbs to bread to make a chicken sandwich but beyond that nada

 

[dcdogz]

203.2 another low!
down 6 lbs from last week. mega water for the most part.

back pretty messed up. have to be careful

went well either way for me.


cable side lat raises
33 x 15
33 x 13
27.5 x 15
same

incline smith
245 x 12
225 x 11 down 1
215 x 13 up 1

flat machine press
330 x 12
305 x 11 down 1
285 x 12 same

standing cable flys
(pec deck taken, and im moving slow so i just had to continue on)
33 x 14
33 x 12
27.5 x 13

seated dips machine pushdwon
310 x 20
310 x 18
310 x 16
310 x 15

upright row (deloaded a little)
95 x 12 down 30
95 x 12 down 20


db lat riases
35 x 14
35 x 12
32.5 x 14
same

overhead triceps
88 x 14 same
82.5 x 15 up 1
77 x 14 up 1

25# crucnhes with some in between stretching

incline treadmill 40 min
very uncomfortable 40 mins.
yesterday wasnt as bad today its pretty rough.
deloading a long the way should be ok so not to worried.

 

[dcdogz]

203.4

back is pretty fucked lol.

man it was just brutal all day yesterday.
i havent had it this bad in a minute, got a tens machine ordered couldnt find my old one. thats how long its been that i needed that thing.
got out the foam roller, mega relief. foam rolled the shit outta of it for a good 20 minutes.
felt sooo much better. I had forgotten that foam rolling really helps with relief.

when i woke up felt really sore from the foam rolling, but felt better overall despite the tenderness.
on my pull day, deloaded on tbar a little and on seated row.

After weights and doing abs, i foam rolled at the gym before incline walking 40 minutes.
only issue is tomorrow, def not doing bjj yet. probably this whole week, so getting my 40 tomorrow after hams is a pain in the ass.

and well ham day tomorrow is pretty scary lol, but same thing will start real light with a warm up then go from there and see if I need to deload.

more then likely will have to deload on smith squat, leg press, and sldls but just depends.
high possibility of little or no deload on smith and press but need to get in there to see.


rope pullovers
99 x 16
93.5 x 14
88 x 14
same

neutral lat pulldowns
175 x 11
170 x 11
165 x 12

t bar row
115 x 12 x 3 down down 27 pounds deloat

seated row
90 x 12
90 x 12
70 x 12
deload

wg lat pulldown
165 x 12
165 x 11
same

rear delt cables
33 x14
33 x 12
27.5 x 14
same


single arm cable curls
33 x 14
33. x 12
27.4 x 12 down2

straight armc urls

60 x 13
50 x 15
50 x 13

ab work
25lb plate crunches
foam rolling
40 min incline walking

all in all decent work, deload helping a ton get this back thing fixed up.
just have to be very mindful with form and technique and even walking and picking up weights and stuff.
very mentally challenging!
its like i aged 40 years overnight haha
slowing turning back the clock tho.
as long as no little more setbacks should be okay for next week.
might have to still take off a little weight from certain movements, but should be able to push hard on 90-95% of everything.

 

[Meetketchup]

We may need a couple of rest days. We'll talk tomorrow on Wed check-ins.

 

[Bigjape34]

203.4

back is pretty fucked lol.

man it was just brutal all day yesterday.
i havent had it this bad in a minute, got a tens machine ordered couldnt find my old one. thats how long its been that i needed that thing.
got out the foam roller, mega relief. foam rolled the shit outta of it for a good 20 minutes.
felt sooo much better. I had forgotten that foam rolling really helps with relief.

when i woke up felt really sore from the foam rolling, but felt better overall despite the tenderness.
on my pull day, deloaded on tbar a little and on seated row.

After weights and doing abs, i foam rolled at the gym before incline walking 40 minutes.
only issue is tomorrow, def not doing bjj yet. probably this whole week, so getting my 40 tomorrow after hams is a pain in the ass.

and well ham day tomorrow is pretty scary lol, but same thing will start real light with a warm up then go from there and see if I need to deload.

more then likely will have to deload on smith squat, leg press, and sldls but just depends.
high possibility of little or no deload on smith and press but need to get in there to see.


rope pullovers
99 x 16
93.5 x 14
88 x 14
same

neutral lat pulldowns
175 x 11
170 x 11
165 x 12

t bar row
115 x 12 x 3 down down 27 pounds deloat

seated row
90 x 12
90 x 12
70 x 12
deload

wg lat pulldown
165 x 12
165 x 11
same

rear delt cables
33 x14
33 x 12
27.5 x 14
same


single arm cable curls
33 x 14
33. x 12
27.4 x 12 down2

straight armc urls

60 x 13
50 x 15
50 x 13

ab work
25lb plate crunches
foam rolling
40 min incline walking

all in all decent work, deload helping a ton get this back thing fixed up.
just have to be very mindful with form and technique and even walking and picking up weights and stuff.
very mentally challenging!
its like i aged 40 years overnight haha
slowing turning back the clock tho.
as long as no little more setbacks should be okay for next week.
might have to still take off a little weight from certain movements, but should be able to push hard on 90-95% of everything.

Have you tried bpc? Muscle relaxer at night? Any creams or lotions like tiger balm etc?

 

[Meetketchup]

Have you tried bpc? Muscle relaxer at night? Any creams or lotions like tiger balm etc?

He's the BPC king.

 

[Bigjape34]

He's the BPC king.

Lmfao that sounds intense

 

[dcdogz]

Have you tried bpc? Muscle relaxer at night? Any creams or lotions like tiger balm etc?

Bpc probably the only thing that works.
When disc slips it's just a teeny bit of time needed. At least for mine.
alot of stretching to compress everything back. foam roller and tens work really good for this.

Thank god for the foam roller that shit worked really good.

Just need to watch my steps.
Random ass shit can make it slip.

It did start with a little leg press/ hack squat tweak but literally picking up my backpack was the movement that really got me good lol.
reached down a little off balance and boom.

It's crazy because I'll be getting twisted up like a pretzel at bjj never an issue.

Randomly pick up back pack and boom fucked for a few days lol. Makes no sense.

One time getting out the car was pretty bad haha, i had to get right back in and drive home lmao. no groceries that day lol.

My bicep at least 100% so thats nice. that shit hurt all day and night.

this has happened to me many times in the past so not really worried and its healing pretty normally from my past experiences.
it goes from 0 - 100 pretty fast then kinda slowly slows down to zero.

 

[dcdogz]

We may need a couple of rest days. We'll talk tomorrow on Wed check-ins.

gotcha!

 

[dcdogz]

203.4

woke up and back was pretty sore but foam rolled it a little and felt pretty decent.
did pretty okay, had the desire to put on more weight but deload was planned so just stayed with it before I did something stupid.

on squats the weight felt heavy lol but I guess thats just how it is with sqauts, shit always feels heavy.
sldls I thought I wouldnt even be able to do the bar, but totally fine. added a 45 on each side, which was probably a little ambitious right now
but totally fine.

i was super super careful lol. Ive blown my back out before with 45s on deadlifts just warming up and if im not careful If i hinge too deeply its clear Its possible for me to throw it out.

Ive gotten good and not dropping too deep, and not getting too straight like a deadlift, and keeping the stretch just on the hamstrings.
feels really good up and down like theres constant tension on them almost like a cable would do.

things looking pretty good.

sunday i might need to be careful, especially hacks and leg press, but I should be able to put on good weight.

I think ill be good to go like really soon I was able to compress it really good with foam rolling and stretching and 10 minutes of a tens machine.
its still a little tender but Im almost outta the cave.

on isolation stuff I did my regular routine. no issues there.

on db split squats i just did a few less reps with my regular weight, before I became unstable with it.

now i need to figure out how to get my cardio since no bjj. always a problem. during my lunch might go out for a 15 minute walk, and then get 25 minutes incline walking at home during a small break I have in between kids practices.

still sitting out bjj this week, even though I think i could handle it, not gonna do anything risky.


abductors
175 x 15
170 x 15 up 1

seated leg curls
180 x 14 up 1
170 x 13 same

smith squats deload
225 x 12 x 3

sldls deload
135 x 12 x 3

lying curls
160 x 15 up 2
140 x 13 sane
wh leg press deload
225 x 18
225 x 18

db reverse lunges
60 x 12 x 2

25lb plate crunches
foam rolling

splitting up cardio a little to get some movement in

sauerkraut is gross lol finishing this jar and moving on to something else lol

 

[Bigjape34]

Keep grinding brotha I know how the disc thing goes I got more fucked up one than good ones at this point lol. And it’s very true that slight movement cause the lost damage l. Me personally even bending to the side or over I make sure the mechanics are sound haha. Hoping this deload helps ya bud

 

[dcdogz]

Keep grinding brotha I know how the disc thing goes I got more fucked up one than good ones at this point lol. And it’s very true that slight movement cause the lost damage l. Me personally even bending to the side or over I make sure the mechanics are sound haha. Hoping this deload helps ya bud

every movement is calculated right now lol

i dropped a pen at my work and I had to really think about how i was going to get it and whether or not i was just gonna leave it there haha.

 

[Meetketchup]

every movement is calculated right now lol

i dropped a pen at my work and I had to really think about how i was going to get it and whether or not i was just gonna leave it there haha.

Make sure to feelthe stretch when the pen is in the extended position before picking up.

 

[dcdogz]

203.8

didnt deload anything today.

i dont think ive ever used bpc for a herniated disc slip but damn this shit is healing up pretty quick.
but im way more mobile then I thought i was gonna be by thursday on sunday.
To be fair, im much stronger then before, which im sure helps keep everything tight back there, and also eating healthier then I ever have before.
I think all that stuff helps as well personally.

I still need to be a little cautious but im in really good spot.
going to an amusment park saturday, gonna get probably 20k steps id imagine lol.
So ill be avoiding bjj tomorrow as well, If I hurt myself and cant go saturday my wife will literally fucking kill me lol.


machine cable lat raises
33 x 15
33 x 13
27.5 x 14 down 1

regular smith incline (incline taken)
225 x 9 down 1
205 x 9 down 1
185 x9 down 1

flat machine press
330 x 12
305 x 12 up 1
285 x 12

seated pec dec chest fly
190 x 15
170 x 15
160 x1 5
same

plate loaded dips
310 x 17 x 16 x 14

upright row

125 x 11 down 1
115 x 11 down 1

db lateral raises

35 x 15
35 x 13
32.5 x 14
same

overhead triceps

88 x 14
82.5 x 13 down2 reps
77 x 15 same


25lb plate crucnches
x20
x20
x18
x17

stairmaster 40 min
same foods

 

[Bigjape34]

Glad your feeling better man

 

[dcdogz]

203.1

no deload today at all either really.
just on seated row i dropped 5llbs on every set more or less.
felt better to be honest.
still waking up kinda stiff. a little less so then yesterday at least but feeling pretty good.
after total routine went incline walking instead of stairmaster.
theme park tomorrow and we are leaving like at 4 am to arrive around 8am and staying there all day lol. should be home around 9.
diet gonna be tough tomorrow.

think im just gonna eat around 1500 cals for breakfast, then 1500 roughly for dinner.
not sure ill eat anything rest of the day, and doubt i can sneak anything in lol.
although if I find something that works ill take it and just estimate a tad so i dont die starving lol.

taking no chances with the back all that walking def gonna stress it out a little. should be fine tho taking my little foldable chair stool.

https://www.amazon.com/dp/B0CKC3PYP2

these things, if anyone ever finds they need to sit somewhere this little thing is sweet. take it almost everywhere with me, every trip just in case.
almost always comes in handy.

rope pull overs

99 x 16 same
93.5 x 15
88 x 14 same

neutral lat pulldown
175 x 12
170 x 11 down 1
165 x 12

t bar row
142.5 x 10 down 2
135 x 12
125 x 10 down 1

seated row
110 x 11 down 5 lbs
95 x 11 down 5 lbs
90 x 11 down 7.5 lbs

wg latpulldown
165 x 13
165 x 11

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

single arm cable curl
33 x 13
27.5 x 15
27.5 x 13

straight arm curl
60 x 11
50 x 14
50 x 12

ab machine
310 x 22
310 x 20
310 x 20
310 x 18

incline walking 40 min
same foods