dcDogz very normal log

[Hughmangoes]

Never tried turning the other way, wonder if it hits better on our gym machine as well even though I promised myself to stick to BB sldls

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interesting variaton on sldls with a pendulum squat.

 

[dcdogz]

Never tried turning the other way, wonder if it hits better on our gym machine as well even though I promised myself to stick to BB sldls

There's only 1 smith i can use for mine.
Once in a while it's taken, if it is ill try this out.

 

[Meetketchup]

There's only 1 smith i can use for mine.
Once in a while it's taken, if it is ill try this out.

Hits from a slightly different angle which you may or may not like. You'll feel the difference.

 

[WED]

a few months ago they had updated it, and i fckin hated it. they had to roll it back because it screwed up so much.

Cronometer is 100x better. Made the switch a while back

 

[dcdogz]

Cronometer is 100x better. Made the switch a while back

yea probably ive just been using myfitness pal for soooo long. if the update goes through ill def be looking at other options.
i think ive been using it on and off since 2013roughly lol

 

[dcdogz]

191.5
Feels good to wake up full but not bloated.
Fasted bg 81.
Also noticed the better sleep i get the lower my bg in the mornings. Bad sleep
And I wake up with it 100+. It does behave normally either way when I start eating but interesting such a drastic difference.

Still need to be a little careful with stomach distension which i guess I'm prone too I'm noticing. made practicing vacuums a little hard yesterday. despite being crazy hungry and mostly eating 85% quick carbs.

I don't remember being distended all too often last growth but i didn't practice vacuums or posing anything either, so not sure if I'm just more aware of it now as we've progressed.

Rest day much needed!
Quads pretty toasty.

Not sore at all just pain!
Getting close to be able to get that same destruction on the rest of my body.

6.45 sleep feeling pretty great!

Monday to Tuesday is consistently my best sleep day. Always hits.

Food today.
Carbs getting higher on rest days is pretty nice.

Gonna enjoy them far cry from them 150 low days

Bout to hit cardio and go on with the day!

 

[dcdogz]

Didn't expect this today lol

1000% positive my daughters at fault and 1000% positive shes the one that threatened violence.

I know what i got.

 

[dcdogz]

193.1

not vibing with the scale right now. its whatever, i think i look cool haha.
npp is goated

cable laterals with double drops
22 x 14 up 1.5 lbs
22 x12 up 1.5lbs
22 x 11 up 5lbs
16.4 x 14 up 4 reps
dd 9,8

seated ch rows
192 x15 up 2 reps
187 x 13 up 1
180 x 13 same

seated lat bar
170 x 13 same
165 x 12 down 1
158 x 13
didnt move the needle much but felt so disgusting slow and controlled every rep

ch upright lat pulldowns
152x 14 up 1
152 x 12 up 1
147 x 13 same
based on reps i probably should overload, but i think ill hold one more week here.
felt really good at these weights

rope lat pullovers
been seeing alot of john jewitt, dave hardy and kuba vids lately on my feed.
jewiit and dave hardy cues, and kubas energy made these perfect today!
71.5 x 13 up 1
71.5 x 12 up 1

pec deck rear delts
100 x 13
90 x 12
80 x 13
same

standing cable curls
27.5x 14 up 1
27.5 x 12 same
22 x 12 same

preacher curls
20 x 12
17.5 x 12
15 x 12
same





this reel speaking to me for real!

Ryan Taylor | Coach & Educator on Instagram: "No, you’re not losing muscle during your fat loss phase; you just didn’t have as much as you thought in the first place. Stop being afraid of looking small. Spoiler alert, you will look small. Stop being

100 likes, 22 comments - dynamis_athletic on March 26, 2026: "No, you’re not losing muscle during your fat loss phase; you just didn’t have as much as you thought in the first place. Stop being afraid of looking small. Spoiler alert, you will look small. Stop being like every other 20-something...

www.instagram.com

bjj 1 hour and had a ton of good rolls. was wicked tired after.
had a sub coach who i hadnt seen in a minute.
they said i looked enormous ha!
on the right track at least.

 

[dcdogz]

is your cream of rice hot?

me just trying to stir it:

 

[dcdogz]

btw been practicing vacuums, why in the FUCK are those so hard?
i swear sometimes I get the right look for just a split second but I feel all my lower back cramp wicked hard. almost like im gonna get hurt lol.
i literally have to abandon the pose like a bee is about to sting me lol

 

[dcdogz]

192.5

good push day with rest pause on all chest

flat chest press
250 x 14 up 10lbs
220 x 13 up 5lbs
210 x 11 up 10 lbs
rp 6

dec chest press
225x 10 up 15 lbs
210 x 12 same
210 x 11 same
rp 5

incline chest press
210 x 14 up 1
210 x 12 up 5lbs
rp 5

standing cable flys low to high
27.5 x 14 same
22 x 15
22 x 12
rp 11

seated triceps machine
305 x 14
305 x 12
305 x 12
same but used my seatbelt to keep me glued to the seat. made it way more nastier

upright row bb
75 x 12 up 5lbs
75 x 12 up 5 lbs
75 x 11 up 5lbs

over head triceps cable
77 x 14
71.5 x 14
71.5 x 12

rope pushdowns
71.5 x 10 up 5lbs
60.5 x 12

rope crunches
66 x 22
66 x 20
66 x 17
60.5 x 19


no real changes in food






finally have a mini lat spread. baby lats finally grew a little.

 

[dcdogz]

So a friend of mine asked me for help with working out and stuff

I said sure.
.I said he'd need a scale for food or I can't help him.

Then he said we'll he doesn't want help with nutrition because he's waiting for his doctor for that?????

I said um ok.

Few days later he asks what about a gym routine? . i said sure I can help.

He says he has a gym member ship i said okay cool.

Then he says he can't go often so he started making a gym at home. if possible could I do a routine for him with his garage equipment??

I said alright what do you have.

He said I have this and a kettle bell.


Lol

I want to run away now.

 

[dcdogz]

finished early check ins
taking off after lunch.

193.4
last time i was this weight while we were going up!
little tighter little bigger!
can really see it in my ass and waist.






killed lower today!
so much so, i was fucked for bjj.
didnt move numbers soo much, but biggest thing was staying in control of the weight.
was definately effective becasue when i got to bjj i was just fucking done lol.



side laterals
22 x 14 same
16.5 x 15
16.5 x 14
16.5 x 13 same
dd 10, 9

abductors
175x 15 same
160 x 14 same

seated leg curls
200 x 13 same
190 x 13 same

pendulums
72.5 x 14 overloading
72.5 x 13
72.5 x 12
got foot placement down sooo good butt to calves.
super nasty

sldls
275 x 12 up 2
275 x 10
275 x 10
tried that new variation real quick and i kinda like it. might try next week maybe not. well see

lying curls
130 x 13 up 10lbs
120 x 14 up 2

leg press calves
5playes 25#
22, 21, 20, 20

rear delts
110 x 16 overloading
110 x 12
100 x 13 up 1

prone db rows
65 x 14 overloading
65 x 12
65 x1 1

incline db curls
25 x 12 x 12 x 11 up 2.5lbs last set

cg rows seated
170 x 15
170 x 13

leg raises
23
20
18
16

foods not super sure yet because traveling.
up until lunch the same will change a little in the evening, need to plan it out in a bit.

 

[TommyJam]

finished early check ins
taking off after lunch.

193.4
last time i was this weight while we were going up!
little tighter little bigger!
can really see it in my ass and waist.

View attachment 244683




killed lower today!
so much so, i was fucked for bjj.
didnt move numbers soo much, but biggest thing was staying in control of the weight.
was definately effective becasue when i got to bjj i was just fucking done lol.



side laterals
22 x 14 same
16.5 x 15
16.5 x 14
16.5 x 13 same
dd 10, 9

abductors
175x 15 same
160 x 14 same

seated leg curls
200 x 13 same
190 x 13 same

pendulums
72.5 x 14 overloading
72.5 x 13
72.5 x 12
got foot placement down sooo good butt to calves.
super nasty

sldls
275 x 12 up 2
275 x 10
275 x 10
tried that new variation real quick and i kinda like it. might try next week maybe not. well see

lying curls
130 x 13 up 10lbs
120 x 14 up 2

leg press calves
5playes 25#
22, 21, 20, 20

rear delts
110 x 16 overloading
110 x 12
100 x 13 up 1

prone db rows
65 x 14 overloading
65 x 12
65 x1 1

incline db curls
25 x 12 x 12 x 11 up 2.5lbs last set

cg rows seated
170 x 15
170 x 13

leg raises
23
20
18
16

foods not super sure yet because traveling.
up until lunch the same will change a little in the evening, need to plan it out in a bit.

I see a pretty good improvement in the lats as well. Good stuff man.

 

[dcdogz]

I see a pretty good improvement in the lats as well. Good stuff man.

super stubborn little bitches.

 

[dcdogz]

I see a pretty good improvement in the lats as well. Good stuff man.

my biggest issue that took forever with them, was actually feeling the movements there.
and idk if it was because i just had poor mind muscle there, never training them, or just that they were non existent to begin with that made it very difficult for me to feel anything there.
maybe a combo of all that.

and then while working on improving all that, i had a bicep tendiniits that made training it kinda hard for a few months there. finally healed up and we were off to the races.

once they finally grew a little, and i recovered AND i could feel it, and target it directly made a very big difference but took a ton of time and alot of beatings to get them to understand whos in charge here. lol.

 

[Meetketchup]

We threw the kitchen sink at the lats. Was by far your weakest part. Waist tighter as well.

 

[dcdogz]

We threw the kitchen sink at the lats. Was by far your weakest part. Waist tighter as well.

and thank god the waist is staying a little tighter holy hell getting rid of as much as possible was a pain.
i was worried when looking for a comparison photo id be the same or worse haha.

good to know when cut time comes around ill be just a bit further ahead. if we can even lower suffering by a few days ill take it lol.

 

[Meetketchup]

We're setup up really well at this point. Few more weeks of push, hold/clean out phase, gradual prep into show.

 

[dcdogz]

192.5
Little dehydrated I think because my hams quads cramping bad.

Great upper! This morning at planet fitness.
Those hammer strength machines hit so hard.
Overloaded on a few.

Busy with family today I'll post up numbers tomorrow.

Got back in yesterday successful tourney.

Double golds for the duo.

Probably no more until state.
Couple weeks have a close work trip no biggie.

State freestyle greco is in 4 weeks somehow
Man went by fast.

Raining like crazy had to drain pool, fill eggs and just general bs today.

Diet was wicked easy traveling, and traveled to the same city show gonna be at.

About 3.5 hours could eat, take off and make it for next meal ha.

Simplified meals with just instant potatoes and oats. Had a super teeeny fruit cup(smaller then a diet soda can) and a really tiny apple at the tourney and just reduced carbs for dinner to make it up.
When I got to hotel luckily I prepacked meals because I had forgotten my scale lol
Curbsided one at target. Can't believe i did that happens i guess.

Diet the same as Thursday going to families house.

Happy easter fellas.

 

[WED]

my biggest issue that took forever with them, was actually feeling the movements there.
and idk if it was because i just had poor mind muscle there, never training them, or just that they were non existent to begin with that made it very difficult for me to feel anything there.
maybe a combo of all that.

and then while working on improving all that, i had a bicep tendiniits that made training it kinda hard for a few months there. finally healed up and we were off to the races.

once they finally grew a little, and i recovered AND i could feel it, and target it directly made a very big difference but took a ton of time and alot of beatings to get them to understand whos in charge here. lol.

Lats def came up. I've had this same issue. I've always used too much bicep or leaned back too much. Queue of pulling from your elbow and also Mag Grip wide grip pull downs has really helped me. My lats have grown more this cycle than ever before

 

[Meetketchup]

You sure the plate loaded machines at PF Hammer strength. All the ones I’ve been to are Matrix which have stupid high resistance with no plates already!

 

[dcdogz]

You sure the plate loaded machines at PF Hammer strength. All the ones I’ve been to are Matrix which have stupid high resistance with no plates already!

Yea they have a bunch of matrix and some hammer strength machines. Just a few.

The matrix are fine but for my inckine chest press, shoulder and row the hammer strength ones really hit nicely.

I'm barely mid stack on them so plenty of room as well.

It's 1 chest press 1 incline 1 shoulder press and one mts low row and a mts high row.

The also have a hammer strength ab machine that is insane. Hurts so bad in a good way. It's not a big place but I missed them the first month or two i signed up. They have them tucked away in the back.

 

[dcdogz]

Lats def came up. I've had this same issue. I've always used too much bicep or leaned back too much. Queue of pulling from your elbow and also Mag Grip wide grip pull downs has really helped me. My lats have grown more this cycle than ever before

Yea same i started using these wrist wraps and it really helped remove my bicep completely from everything.

I have the versa and regular wrist wraps but was still getting alot of bicep strain.

Switched to these and my tenditis healed up and lats grew.
I think because I can pull without using my hands at all it just helps me pull with elbows and nothing else.

Gymreapers Lifting Hooks - Black

These heavy-duty weightlifting hooks allow you to lift heavy without having your grip slip or fail. Featuring premium neoprene padding around the wrists. Shop 5 color options.

www.gymreapers.com

 

[WED]

The also have a hammer strength ab machine that is insane. Hurts so bad in a good way. It's not a big place but I missed them the first month or two i signed up. They have them tucked away in the back.

The one that kinda jackknifes in on itself. I like hitting that one up when I'm at one over rope cable crunchs.

Yea same i started using these wrist wraps and it really helped remove my bicep completely from everything.

I have the versa and regular wrist wraps but was still getting alot of bicep strain.

Switched to these and my tenditis healed up and lats grew.
I think because I can pull without using my hands at all it just helps me pull with elbows and nothing else.

Gymreapers Lifting Hooks - Black

These heavy-duty weightlifting hooks allow you to lift heavy without having your grip slip or fail. Featuring premium neoprene padding around the wrists. Shop 5 color options.

www.gymreapers.com

Yeah I've had hooks in the past. I use cuff straps w/ a d-ring on everything I can. Mag grips I haven't gotten to that point. I'll have to get some hooks when I get to that point.

 

[dcdogz]

The one that kinda jackknifes in on itself. I like hitting that one up when I'm at one over rope cable crunchs.


Yeah I've had hooks in the past. I use cuff straps w/ a d-ring on everything I can. Mag grips I haven't gotten to that point. I'll have to get some hooks when I get to that point.

Yes the jack knife one. It's kinda goofy but pure pain!

 

[dcdogz]

193.4

fcking yikes. decent lower but quads are still fucked from pendulums friday.
did okay with leg ext and leg press but that was it.
quads had enough. tried warming up hacks with a 45 and couldnt even do 2 reps.
down in the hole just crazy cramping. I was def hydrated too so idk ha.
i kept spamming 45s for a bit and was able to work up to 2 45s and get a few reps in. but essentially had to abandon hacks today.
everything else was pretty solid, and lex ext/leg press had pretty good work. was supposed to overload top set on leg presses today, but I didnt because I knew there was no way Id be able to.
i couldnt walk either way for awhile so seemed pretty good i guess.

lower numbers followed by yesterday upper

cable lat raises
22 x 14 up 1
22 x 12
16.5 x 14 up 1
16.5 x 13 up 1

adductors
180 x 16 overloading up 1
165 x 13 same

lying leg curls
145 x 14 up 5lbs
135 x 14 down 1

leg ext
140 x 14 same
130 x 13 same
120 x 14 up 1

leg press
707 x 14 donw 2
627 x 12 same
617 x 12

hack squats
225 x 12 x 3

leg press calves
x 24
x 22
x 21
x 19

rear delt cables
22 x 13 up 1
16.5 x 15, 13, 12

rope crunches 66lbs
22
21
18
17

uppers
lat raises calble
20 x 12
15 x 14
15 x 14
15 x12

single cable arm lat pulldown
82.15 x13 up 1
77 x 13 up 1
77 x 11

t bar row smith
175 x 10
155 x 11
145 x 12

seated row mts hammer strength
90 x 12
90 x 10
80 x 11

incline chest press hammer strength
90 x 11 up 10lbs
80 x 11 down 1
70 x 12 up 1

pec deck
180 x 12
180 x 11
170 x 10

oh machine press hammer strength
90 x 12
80 x 11

machine preacher curls
85 x 12
85 x 10
75 x 12

dip machine pushdowns
265 x 15
260 x 14
260 x 13

ab machine hammer strength
80 x 22
80 x 20
70 x 20
70 x 18



same foods as yesterday

 

[dcdogz]

rest day
192.5

yikes quads and hams got it good lol

cardio done 20 min
we reduced cardio this week instead of moving food up.

i slept okay last night but i woke up hungry as fuck!

most annoying thing about "bodybuilding" is just always being hungry lol. doesnt matter if cutting or growing.
if anything when we're in the 2200 - 2400 cal range im probably less hungry lol.

which is where our rest day cals/macros sit. I know it has to do with food choices, but sometimes im like hell yea rest day i get to be full lol.

need to try some macro magic to get the 1gram of fat back, fucked up a little just realized i was out of turkey somehow so kinda threw off the plan a teeny bit
not end of the world but thats the one macro i like to be a good bit under if possible.

 

[dcdogz]

also new labeling on gh hughes



what the hell did they do to my beautiful black man

 

[dcdogz]

nice volume recipe i found
coconut pancakes

400 calories for everything
394 kcal / 17.7g protein / 11.8g fat / 47.2g carbs / 14.1g fiber



Today I'd like to share this recipe(s) for coconut pancakes and very low calorie spread/dip/jam/goo/gloop whatever you may call it.

A. Coconut Pancakes (361 kcal)

So, these pancakes use coconut flour and the thing with coconut flour is that it is extremely absorbent, meaning we can dump a lot of water into recipe, even more so than one would use for crepes, and still end up with thick batter. And water is one of the greatest volume-friendly ingredients!

Ingredients:

1. 50g AP Flour
2. 24g Coconut Flour
3. 50g Egg (1 Medium)
4. 200g Water
5. 4g Baking Powder
6. 0.5g Salt
7. 4g Liquid Sweetener (to taste)
8. 4g Coconut Flakes (kinda optional if you want to save calories, but these are coconut pancakes after all!)
9. 3 Drops of Coconut Flavor Drops (I use LorAnn, very optional for some smell, can be vanilla extract instead)
10. <1g Powdered Erythritol (for serving)

Instructions:

Mix both flours, baking powder, salt and coconut flakes. Separately mix beaten egg, water, sweetener and flavoring. Combine dry and wet and set aside for about 10 minutes to let flours hydrate and batter become thick. Coconut flour will bulk up and look grainy - that is normal! Cook in a pan until a lot of bubbles form on the surface and it starts drying out, carefully lift edge and peak at the bottom - it should be brown. Then you likely can flip them. They are rather fragile until cooked well enough, so don't flip too early! Cook the other side until... uhh... it is done. Repeat until you run out of batter!

I slightly dusted pancakes with powdered erythritol for serving.

I used very specialized pancake pan by the way, that is shaped to make 7 small size pancakes, cook one side there and other side I cook in normal pan while adding next batch to first pan.

B. Strawberry Goo (15 kcal for 115g output)

This is basically just very heavily thickened flavored water. You can use pretty much any flavors, powders, syrups, drops etc. to your taste and make some "spread" to your liking. It maybe behaves a bit weird, but has surprisingly nice smooth and somewhat creamy mouthfeel (that's apparently what guar gum does), and tastes as good as flavored liquid you use!

Ingredients:

1. 100g Water
2. 2g Guar Gum (can be more or less depending on desired texture)
3. 10g Granulated Erythritol (can be more or less to taste)
4. 3g Freeze-dried Strawberry Powder (also to taste)
5. 2 Drops of Strawberry Flavor Drops (I use LorAnn, very optional)
6. 3 Drops of Red Food Coloring (I use Dr Oetker, very optional)

This is a large amount of thickener and low amount of liquid. The thicker liquid gets, the harder it is to incorporate more thickener! So we will have to work around this. There are apparently many ways to deal with this, this is just how I do it at the moment, haven't tried everything. I have two main ways:

a) Combine water, flavoring and coloring. Combine sweetener, strawberry powder and gum (combing gum with dry ingredients beforehand should slightly reduce it's clumping). While stirring, slowly add dry mix to wet (this should also help a tiny bit). And still, chances are you will end up with a bunch of guar gum lumps in there. Put it in the fridge for at least one hour to let guar gum lumps hydrate (and it will thicken even more), then push substance through fine mesh strainer. As it is very thick, it might take a bit of time and effort, but this should break big lumps, after just stir it and it is ready to use or store in fridge! This method was used to make what is in the OP.

b) Less labor intensive: just throw all ingredients in blender and blend! The catch? It will turn liquid into fine foam that does not look or behave anything like a spread or jam. And since liquid is so viscous, it may takes days (days!) for little bubbles to dissipate and substance to turn back into what it was supposed to be. Good option if you are not in a hurry and/or for large batch. Also, it is still edible and tastes the same in foamy form, in case anyone would prefer that instead.

C. Fresh Strawberries (18 kcal)

Ingredients:

1. 5 Fresh Strawberries (56g)