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dcDogz very normal log

179.3! new low! 174.8 befour

soo i guess my gym is opening late mondays now for some reason, planet fitness again saves the day.
also changed my meals a little, went ahead and dropped preworkout whey and decided to just go fasted.
might toss in some eaas but I felt alright atm.
1/4scoop smash, 1/2 serving el jefe guerilla pre and 1 double espresso shot got me through pretty easily.
espresso caffeine kicked in for cardio which was perfect.

cable side lateral raises
30 x 12
30 x5 -> 25 x 12
25 x 14

smith incline

225 x 12
205 x 11
185 x 12

supine chest press
325 x 12
315 x 11
305 x 11
i really like this machine

seated pec deck fly
200 x14
190 x 12
180 x 12


seated dip planet fitness
maxed weight
260 x 15
260 x 13
260 x 12

uprigth row
all smiths were taken, by the glute ladies so went with some 50lbs dbs
50db x 13
50db x 11


db lateral raises
35 x 13
30 x 15
30 x 13

overhead tricpes
85 x 16
85 x 13
80 x 14

abdominal machine plant fitness
max weight
22
20
18
16

stairmaster 40




rough idea for today, missing a few things so might have to make a few adjustments
1765203510853.png
1765203519730.png
 
180.6 a little heavy but due to reasons had to eat lunch2 and dinner literally back to back.
took sooooo freaking long lol. I was eating for like an hour haha.
going to bed with a full tummy last night was nice.

not like it mattered tho I woke up pretty hungry either way, but probably just because i had to stuff it in. probably should have made some changes but it all just tasted so good.

started intra eeas for my workouts since im working out totally fasted now.
started with 12grams sipping throughout. felt pretty solid actually. didnt get as fatigued and was able to match reps on everything and strength felt way better.
rope pullovers I increased 5lbs on the first set, after having backed off. i slept pretty good which also always helps. sleep has improved quite a bit this week.
was having some 4.5 -5.5 hour nights that were not good at all. Got 6 last night but super solid and woke up feeling pretty good, which is always a plus.
6 is generally the absolute minimum I need to feel good and usually as long as I feel good waking up im good to go rest of the day.

absolutely torched my lats and rear delts hard, as well as biceps.
back is destroyed today feels great.

right knee was kinda achy yesterday, and inner groin hip is still a bit inflamed so changed cardio a little.
did 20 min assault bike, damn pretty hard. then 20 incline walking to give my joints a little break.

saturday my inner groin was really bad and i couldnt even walk without being in pain. I had been stretching the shit out of it, and that day i decided to just stop fucking with it.

seems to have been a good choice because its def improved, well see how smith squats go tomorrow. forsee myself deloading so I dont aggravate it at all. want to be totally healed up by the time growth comes around and dont want to start off with an injury.

same foods today!
 
oh and i need new eeas been drinking battery acid eeas right now.
drinking purple wrath lol its getting the job done but damn lol.
 
dcdogz said:
179.3! new low! 174.8 befour

soo i guess my gym is opening late mondays now for some reason, planet fitness again saves the day.
also changed my meals a little, went ahead and dropped preworkout whey and decided to just go fasted.
might toss in some eaas but I felt alright atm.
1/4scoop smash, 1/2 serving el jefe guerilla pre and 1 double espresso shot got me through pretty easily.
espresso caffeine kicked in for cardio which was perfect.

cable side lateral raises
30 x 12
30 x5 -> 25 x 12
25 x 14

smith incline

225 x 12
205 x 11
185 x 12

supine chest press
325 x 12
315 x 11
305 x 11
i really like this machine

seated pec deck fly
200 x14
190 x 12
180 x 12


seated dip planet fitness
maxed weight
260 x 15
260 x 13
260 x 12

uprigth row
all smiths were taken, by the glute ladies so went with some 50lbs dbs
50db x 13
50db x 11


db lateral raises
35 x 13
30 x 15
30 x 13

overhead tricpes
85 x 16
85 x 13
80 x 14

abdominal machine plant fitness
max weight
22
20
18
16

stairmaster 40




rough idea for today, missing a few things so might have to make a few adjustments
View attachment 221003
View attachment 221004
Click to expand...
Killing it Dogz! I'm looking at the weights you posted, and it makes me want to go do stupid shit like try and match those weights...LOFL

If only I was 30 years younger!

I know better for sure 🤥
 
chadvand13 said:
Are you running a GLP?
Click to expand...
although in prep i might break, well see lol.

been able to hang on by a thread for a few months now.

biggest thing I think that helps is #1 planning very effectively efficient satiatiating foods.
in these low calories I absolutely put every calorie under a microscope. every meal is adjusted slightly until I find a good mix of tasting good / being full.
too much in either direction and it doesnt work. Ive found that if you just go FULL volume, once it digests, you feel even HUNGRIER then before due to how empty your stomach got from being full.

at the same time its gotta taste good or you feel like you wasted a meal and just dont feel like you hit the spot.

edit: oh and coaches recipes really freaking help! gave me a lot of ideas on how to make things tastier.
his recipes have changed my views on how to eat and what makes you full and what doesnt.
 
SB Labs
Doug 64 said:
Killing it Dogz! I'm looking at the weights you posted, and it makes me want to go do stupid shit like try and match those weights...LOFL

If only I was 30 years younger!

I know better for sure 🤥
Click to expand...
im almost 40 i feel it every day.

every day gets a little harder.

sometimes I wake up and when something hurts im not sure if this is just how its gonna be from now on lol.
 
dcdogz said:
im almost 40 i feel it every day.

every day gets a little harder.

sometimes I wake up and when something hurts im not sure if this is just how its gonna be from now on lol.
Click to expand...
I'll be 62 in January... Sadly bro, shit starts to hurt out of the blue... just for turning wrong!
I blew my back out in the Sandbox one time because I coughed while going to sit on the Thrown!
 
dcdogz said:
although in prep i might break, well see lol.

been able to hang on by a thread for a few months now.

biggest thing I think that helps is #1 planning very effectively efficient satiatiating foods.
in these low calories I absolutely put every calorie under a microscope. every meal is adjusted slightly until I find a good mix of tasting good / being full.
too much in either direction and it doesnt work. Ive found that if you just go FULL volume, once it digests, you feel even HUNGRIER then before due to how empty your stomach got from being full.

at the same time its gotta taste good or you feel like you wasted a meal and just dont feel like you hit the spot.

edit: oh and coaches recipes really freaking help! gave me a lot of ideas on how to make things tastier.
his recipes have changed my views on how to eat and what makes you full and what doesnt.
Click to expand...

I’m gonna check out those salted caramel rice cakes.

I also make every calorie count.
 
chadvand13 said:
I’m gonna check out those salted caramel rice cakes.

I also make every calorie count.
Click to expand...
the drizzilcious are super good. I usually eat regular rice cakes, but i have like 10 bags of these and my kids got kinda sick of them so I started eating them lol. little by little whittling them down.
 
Doug 64 said:
I'll be 62 in January... Sadly bro, shit starts to hurt out of the blue... just for turning wrong!
I blew my back out in the Sandbox one time because I coughed while going to sit on the Thrown!
Click to expand...
bro youre seriously killing at 62! holy moly! your log is now 100times more impressive to me, and I was already a fan.
i could only hope to be doing what you do @ 62.
 
179.3 hit the same low again

had a pretty decent ham day, besides smith squats which i had to adjust my stance and lower the weight a little due to the groin aggravation got after it.
hit everything solid.

db lunges killed me energy wise tho, beyond that was fine.

strangely i almost fainted after sldls. was like a blood rush thing, picked up my head and i was like oh shit had to brace myself.
finished up strong after.

however when home, after eating post workout I went fucking hypo bad.
almost fainted, ate a handful of drizzilicious to bring up my sugar.

i probably should have just eaten something quick, but wanted to make sure. was pretty close this time lol.

went over it with coach for mid week check ins and dropping berberine. Shit works and heres the blood work to prove it lol.
WhatsApp Image 2025-12-10 at 7.41.15 AM.jpeg



made some adjustments to dinner, with some ninja icecream. adding some strawberry and graham cracker topping.
did it last night and was really good!


1765377452055.png

1765377462439.png
 
dcdogz said:
179.3 hit the same low again

had a pretty decent ham day, besides smith squats which i had to adjust my stance and lower the weight a little due to the groin aggravation got after it.
hit everything solid.

db lunges killed me energy wise tho, beyond that was fine.

strangely i almost fainted after sldls. was like a blood rush thing, picked up my head and i was like oh shit had to brace myself.
finished up strong after.

however when home, after eating post workout I went fucking hypo bad.
almost fainted, ate a handful of drizzilicious to bring up my sugar.

i probably should have just eaten something quick, but wanted to make sure. was pretty close this time lol.

went over it with coach for mid week check ins and dropping berberine. Shit works and heres the blood work to prove it lol.
View attachment 221579



made some adjustments to dinner, with some ninja icecream. adding some strawberry and graham cracker topping.
did it last night and was really good!


View attachment 221580

View attachment 221581
Click to expand...
I’m a little behind but what is your current phase? I’m assuming fat loss since you’ve been hitting new lows
 
also ive brought gifts. to all those who keep up with this journey. some guy on insta was selling some cook books for 1.99. I bought both since they were cheap, and I could get some ideas from them.


gofile.io

Gofile - Cloud Storage Made Simple

Secure, fast and free cloud storage solution. Upload and share files instantly.
gofile.io gofile.io


here they are for anyone thats interested.
has some interesting recipes macros that can be used for ideas.

merry Christmas animals
 
dcdogz said:
also ive brought gifts. to all those who keep up with this journey. some guy on insta was selling some cook books for 1.99. I bought both since they were cheap, and I could get some ideas from them.


gofile.io

Gofile - Cloud Storage Made Simple

Secure, fast and free cloud storage solution. Upload and share files instantly.
gofile.io gofile.io


here they are for anyone thats interested.
has some interesting recipes macros that can be used for ideas.

merry Christmas animals
Click to expand...

Fire !!!!!! Thank you
 
Meetketchup said:
His stubborn fat literally sits around his weight. We only go until that is gone. Then reverse out and conservatively increase calories until prep. Aiming for his 1st show in late 2026.
Click to expand...
yea its very stubborn atm, old fat probably from when i was 12 thats pretty sticky lol

has to come off at some point. hopefully not long haha, but when its gone its gone!
 

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