dcDogz very normal log

[WED]

182! nice little drop. well see if it holds.

my watch didnt track my sleep for some reason, based on my estimates was in the 5 - 5.5 range.
i felt good tho so didnt think about it too much.

feel like im leaning up pretty good now. just noticing little extras here and there. chest, lat vascularity.
still getting a wicked pump on leg day, not so much on the other days right now.

nice little side effect from clen getting a little appetite suppression, not a lot, but every little bit helps lol.

had a really good lower today. surprisingly solid now that im pretty healed up pushing it little by little.
really wanted to get cardio outta the way but legs were pretty toast.
so getting in later this afternoon.

cable lat raises
20 x 14 x 13 x 12 x 11 up 5 lbs last 2 sets

aductors
225 x 16 overload next week
225x 13 same

lying leg curls
120 x 15 up 1
120 x 14 up 1

leg ext
200 x 14 down 1
200 x 13 up 1
194 x 12 up 1

leg press single leg
man the single leg REALLy targets the tear drop nasty

pretty excruciating

100 x 15 overload
100 x 12
90 x 15 went down 5lbs, but gonna overload again next week back to where i was, my quads hurt so bad didtn feel like i could do it lol

hack squats
90 x 14 up 1
90 x 13 up 10lbs

calf extensions pf
180 x 20 up 2 reps
175 x 20 up 5lbs
170 x 20 up 5lbs
165 x 20 up 5lbs

pec deck rear delts
120 x 16 up 1
120 x 15 up 1
120 x 13 up 1
115 x 12 same

pf ab machine
120 x 22 x 20 x 19 x 19


small food adjustments not much

View attachment 259511
View attachment 259512

other good news, my pf getting some new equipment!

plate loaded squat lunge sounds painful! im so down!

View attachment 259513

Didn't see the airbike, but the one I was at this morning had these except the decline press.

The Iso Row was the machine that had the proper handle/angle for an upper back row

Hip thrust is on deck for tomorrow.

 

[dcdogz]

The Dec Chest Press is really good. It's like a mix between a flat and decline. The Plate loaded squat/lunge machine is awesome for SLDL's and Split Squats.

thats what im talking about! might be able to get my push there every so often. since im not a huge fan of crunches push equip. its okay but kinda mid.

 

[dcdogz]

i also bit the bullet yesterday and bought a new mattress.

got a wink bed well see how that shit goes.
delivers next week.
pricey son of a bitch, but my mattress is idk how fckin old no way its helping whatsoever lol. has to be 10+. its all lumpy and shit lol

i really hope its not mid as hell, but theres no way it can be any worse lol

 

[Nood]

Gonna have to let us know how the plate loaded lat pulldown and iso row work. Didn’t get those at my planet, atleast not yet. Standing calve raises is a nice addition also. Feel like I got robbed lol

 

[dcdogz]

Gonna have to let us know how the plate loaded lat pulldown and iso row work. Didn’t get those at my planet, atleast not yet. Standing calve raises is a nice addition also. Feel like I got robbed lol

honestly that seated calf extension machine they have i really like it. also leg press calves.

 

[Nood]

honestly that seated calf extension machine they have i really like it. also leg press calves.

Yeah I like the seated one also. There plate loaded decline press doesn’t feel great on my shoulders, also don’t need to add a lot of weight, very heavy compared to the old school hammer strength.

 

[WED]

Gonna have to let us know how the plate loaded lat pulldown and iso row work. Didn’t get those at my planet, atleast not yet. Standing calve raises is a nice addition also. Feel like I got robbed lol

The iso row is decent...better than nothing, but the ergonomics are kinda jacked. I'm 6' and can't reach the feet placement. Like WTF. Also the chest pad is angled weird and I couldn't really get "flush" against it. So dug a bit. But def an improvement over having nothing chest supported where you could do an upper back row.

I wanted to try it, but the ergonomics seemed to flair out more than I wanted to keep my elbow close to my side. So I passed. I actually like the MTS HS High row and just used that.

 

[Meetketchup]

I wanted to try it, but the ergonomics seemed to flair out more than I wanted to keep my elbow close to my side. So I passed. I actually like the MTS HS High row and just used that.

This is 100% truth and noticed the same thing. The elbow position even if you lean way the hell to the side you are working isn't hitting the lats as it should. We want that shit close to the body and down. That machine causes movement away from body. I resort to old school seated single are cable rows when I go.

It does work well for upper/back rhomboid grip if you lean forward on the back but still awkard af.

 

[Nood]

The iso row is decent...better than nothing, but the ergonomics are kinda jacked. I'm 6' and can't reach the feet placement. Like WTF. Also the chest pad is angled weird and I couldn't really get "flush" against it. So dug a bit. But def an improvement over having nothing chest supported where you could do an upper back row.

I wanted to try it, but the ergonomics seemed to flair out more than I wanted to keep my elbow close to my side. So I passed. I actually like the MTS HS High row and just used that.

Thanks for the feedback. Been able to get in real good workouts at planet but keep my other membership pretty much just for Back. Don’t really like the other gym so been shopping around. Just enjoy there machines. I know I could do meadow rows and barbell rows at planet but like having more options then that.

 

[dcdogz]

The iso row is decent...better than nothing, but the ergonomics are kinda jacked. I'm 6' and can't reach the feet placement. Like WTF. Also the chest pad is angled weird and I couldn't really get "flush" against it. So dug a bit. But def an improvement over having nothing chest supported where you could do an upper back row.

I wanted to try it, but the ergonomics seemed to flair out more than I wanted to keep my elbow close to my side. So I passed. I actually like the MTS HS High row and just used that.

the mts low and high rows are nice. i usually use the low.

the mts shoulder press is wierd not a huge fan of it. i have to raise the seat allll the way otherwise i hit the bottom.

 

[WED]

Thanks for the feedback. Been able to get in real good workouts at planet but keep my other membership pretty much just for Back. Don’t really like the other gym so been shopping around. Just enjoy there machines. I know I could do meadow rows and barbell rows at planet but like having more options then that.

My back can handle barbell rows anymore. I've tried to do the smith machine trick with a bench, but it's too much pressure on one point. Back is getting a little better at PF

 

[dcdogz]

My back can handle barbell rows anymore. I've tried to do the smith machine trick with a bench, but it's too much pressure on one point. Back is getting a little better at PF

lol same for me, pf is fixing my back lmao.
i can handle the smith machine rows but i can see how it could be uncomfortable or create uncomfortable pressure depending where your injury is.

 

[dcdogz]

183
Down.about 1.25 so far this week.

Cardio done and same food Saturday.

Wife wants to have a july 4th party Saturday lol on my rest day cals
Fuck!

Might have to calorie bank a little but doubt ill be able to pull it off. Might have to fast to have breakfast at noon so i can have my dinner at 11pm lol. Push all the meals forward haha.

Didnt even think about it but meh, ill probably be going to bed at 9 anyway so told her to do whatver lol

been going to bed early ish and waking up pretty early

Saturday im gonna go to bed hearing fireworks and probably wake up to them still going off lol

My boy is in Pennsylvania right now returns friday. Im way more active with my daughter ha taking her window shopping and to stores in the evening.

Glammed me up a little yesterday

 

[dcdogz]

182.7

down about 1.4 this week.
clen bronkaid doing work!
pretty pleased with my physique atm. still have some back fat to shed but itll come.
im seeing some striations in the rhomboids now
starting to get that look i think.

ill die happy if I can get those lower lat striations.

im a bit busy so no numbers but pull was super solid.
maintained really nicely, lost a few reps on cg rows but I was really able to extend my stretch a bit on it, and get
good form now that my back is healed up.
lat bar rows also, I went deep on it and man that christmas tree area was on fckin fire.

workouts still going pretty well.

sleep is super fucked atm but hanging in there. still not at the fuck all this shit point, and not waking up hungry either so im fine atm lol.

same foods no changes! bout to start working with a posing coach soon! pretty excited about that, idk what to expect but either way i like new stuff and learning.

also picked up like 10 books on amazon prime day sale



started this one on a whim
idk what i expected but this thing is wild! very thrilling.
cant read it before bed lol.

if youre into thrillers with some supernatural type stuff pick it up its good!

 

[dcdogz]

181.1

new low down about 1.7 this week now. well see if it holds.
I did wake up and feel really skinny lol.

fatigue also setting in here and there, manageable but sheesh its coming! lol
also noticed my ass hurts now a bit, got some striations when i flex glutes.
really noticed it in bjj today, because we were doing a drill where I had to pull guard and damn it hurt my ass alot.
im gonna have to start wearing like a bike rider butt pad. seriously.

i feel like im really damn close to how lean I was in january at the end of our cut, but im about 12 pounds heavier. which is pretty damn awesome.
i leaned up a little differently this cut but its pretty close. I will probably end up weighing less I imagine, but im def a bit bigger and leaner!

4.5 hours sleep fuck. I felt fine though which is wierd. not sure whats going on but it is what it is.
im sure ill feel it a little later today no biggie for now.
had a pretty good push either way.

matrix vertical chest press
280 x 11 down 5 lbs
265 x 10 barely probably drop another 5 next week
245 x 10 felt good staying here down 5lbs

dec chest press
240 x 11 down 1 rep
235 x 11 same
230 x 10 same

incline c hest press
240 x 13 up 1 rep
225 x 11 down 1 rep

cable flys high to low
33 x 13 down 1
27.5 x 13 down 1
27.5 x 12 same

triceps pushdown
305 x 12 x 10
285 x 11
same

upright row bb
85 x 12
80 x 11
75 x 11
same

overhead triceps
82.5 x 14 same
82.5 x 11 down 2
77 x 11 same

rope pushdowns
49.5 x 12 down 1
44 x 13 up 1

leg raises
22
20
18
17

slight adjustment to post work out but was kinda meh
going back to normal tomorrow oats and chicken breast just hits
everything else the same

 

[dcdogz]

also guys this hot sauce is insane. for anyone thats ever had islay scotch or liked it, this is for you.
strangest great hot sauce ive ever had. its like a mouthful of peat. Its not super hot but the flavor is intense!

 

[dcdogz]

181.1 again its holding!
Im positive most of the loss is my ass lol.
Fuck me its annoying!

Slept 545 thank god, woke up feeling soooo much better. Not quite what id like but night and day from yesterday and this week.

I woke up most of the days feeling ok but today definitely a cut above.

Needed it too to tackle my leg day.

Leg day went pretty damn good aslo.

Was able to push it on belt squats and sldls a little. Still played it safe but got great work.

Lat raises cable

20. 22 x 14 x 13 x 12 up 5 lbs 3rd set
20. 16.5 x 14

Abductirs
22. 185 x 14 same
22. 180 x 12 down 1

Seated leg curls
21. 220 x 14 down 1
21. 220 x 12 same

Belt squats
14. 4plates + 25 x 12 up 50lbs
14. 4 plates x 12 same
14. 4 plates x 11 same


Sldls
Messed with setup a little to get a little deeper and more rom worked out good
3 playes x 12 x 12 x 12

Lying curls
21. 140 x 11 down 2
21. 130 x 11 down 1

Leg press calves
5 plates 20 x 22 x 21 x 20
Messed up first set felt funny got it together rest

Rear delts
24. 125 x 15 up 2 reps
24. 120 x 12 down 1 rep
24. 120 x 11 down 1 rep

Prone incline db rows
23. 75 x 14 x 12 x 11 down 1 last 2 sets

Incline db curls
22. 25 x 12 same
22. 22.5 x 12 down1
22. 22.5 x 11 down 1

Cg seated row
175 x 14
175 x 12
Same

Ab machine
305 x 24 x 23 x 21 x 19

Bjj 1 hour
Same foods


Idk what the hell i did pull day but good lord im sore lol

My lower lat area is just in agony full doms
Good stuff tho! Havent had doms in forever lol

Excited for check ins seeing where we go tomorrow

Rest day carbs on a holiday is gay just fyi lol

 

[dcdogz]

hell yea i pray this helps. if i even get an extra 30 more min will be worth lol.

cant make it worse right?

 

[dcdogz]

hell yea feels good. hope it helps!
this thing was a pain to unravel and shit good lord.
its like twice as heavy as my old one, few moments I thought im not sure i can do this by myself im WEAK right now lol

 

[dcdogz]

180.1 new low!

cardio done!

checkins done!

on point according to coach!

down about 17lbs! lol and I personally dont think im anywhere NEAR close enough for the stage haha but we are getting there.

yesterday was super fucked up for me, and I was worried physique would show it this morning but ended up waking up not too bad.

sooooo, wife and son were coming home on their connection fight, they were seated on the plane and the plane broke lol.
they had to get a new plane deboard and move to a new one. So instead of arriving around 9pm, ended up arriving past midnight.

FUCK i had all my meals and shit planned out perfectly. I had pushed my eating times a little and everything. soo I had to basically suck it up a bit in the evening and leaned HEAVILY ON DIET SODA. I almost finished a whole 12pack lol. A whole extra 5 hours of not eating, but I got through it. just barely. luckily, thank you mr pilot, I had been following the flight on flight tracker and he took a different route then expected and shaved about 45 minutes off arrival time. Ate at 1115pm, rushed to grab em and hopped in the new bed.

generally speaking having a messed up night like that wouldve just screwed up everything for me. I ended up with about 5.5 hours of sleep on the new bed, but It felt soo good lol.
I knew it couldnt be any worse, and I think its gonna help a little, despite not ideal sleep time, I woke up feeling so refreshed its unreal. I expected 3-4 hours and just a hellish shitty day today.
ill take the 5.5 and feeling good.

rest day carbs dropped to 140! npp dropped and primo coming in! lets go playas!

 

[dcdogz]

179.8 new low playas!
Slept pretty good! A little short but i feel good.
My wife was bothering me all night too.

Primo started

Had a good upper this morning.

My pf had all the new equipment setup already and i realized most of it is matrix stuff that my crunch has, at least for the chest.

@Meetketchup mentioned the decline and yep thats the one ive been using on my push days and its amazing. The chest press and incline are kinda mid. I also tried the lat pulldown and i saw exactly what coach and @WED were talking about how it pulls outside. Literally impossible to keep your elbows tight.

Oh well they have other stuff might try tomorrow for lower.

My left knee super irritated and not sure why nothing really sticks out in my mind that i rememeber aggravating it on. Its not bad just a little annoying.

My pf got that matrix cable machine too which i love those things. Can do alot on them used it for my cable lat raises.

They also got a seated calf machine, which my crunch lost, not a huge fan of it but i do like having the option to use it every so often.



Matrix cable raises
15. 20 x 12 x
15. 15 x 14 x 13 x 12 down 5lbs first set

Single arm lat pull downs cable
19. 87.5 x 12 x 10
19. 80 x 10
Same

Smith rows
12. 175 x 12 x 10 up 5 lbs second set
12. 165 x 12

Seated row
15. 105 x 13 same
15. 100 x 12 up 1 rep
15. 100 x 11 up 5lbs

Incline chest press hs
12. 95 x 13
12. 95 x 11
12. 90 x 9 drop 5 lbs next week
Same

Pec deck chest fly
15.190 x 13
15. 190 x 10 up 5lbs
15. 180 x 10 barely up 5lbs

Oh shoulder press
16. 100 x 11
16. 90 x 11
Same


Curls preacher
7. 95 x 13 up 1
7. 95 x 11 same
7. 90 x 10 down 2


Tricep pushdown
Machine taken just did tricep extensions
Didnt feel like waiting dude was there for 20 minutes
Ill do pushdown at crunch on my next tricep day
Didnt track the weight just pushed hard on it
3 sets


Ab machine of
95 x 23
95 x 22
95 x 20
95 x 18

Same foods

 

[WED]

Nice work dropping weight each week. Consistency crushes it. I've got to lock in and hopefully stop traveling as much. Been away from home 5 of the last 6 weeks

The PF I was at had 3 of the Matrix Functional trainer cable machines. First time I've seen those. Didn't use one, but more cables are good

Also used the seat chest supported row and figured it out a bit. Was too high and lowered the seat and it was pretty good.

 

[dcdogz]

Nice work dropping weight each week. Consistency crushes it. I've got to lock in and hopefully stop traveling as much. Been away from home 5 of the last 6 weeks

The PF I was at had 3 of the Matrix Functional trainer cable machines. First time I've seen those. Didn't use one, but more cables are good

Also used the seat chest supported row and figured it out a bit. Was too high and lowered the seat and it was pretty good.

Yea travel is hard as hell.

On the cruise I really tried to weigh my food it was impossible lol. I thought the boat was big enough would reduce sway but nope. Huge swings even if you couldnt feel the boat moving.

Yea the seated rows are good just takes the right seat and chest adjustments. The low one my favorite.

The first time i had ever seen those functional trainers at a pf was when i was in oklahoma few weeks ago. Lo and behold we got one lol.

Too bad that plate loaded pulldown sucks.

 

[dcdogz]

Yikes quads cramping crazy about to hit cardio lol

 

[Meetketchup]

Quads don't care about your feelings.

 

[WED]

Dox'd Dog at PF

https://www.tiktok.com/video/7658456967433784589

View: https://www.tiktok.com/@cmacsecondaccount/video/7658456967433784589?_r=1&_t=ZP-97nDXa7m5eh

 

[dcdogz]

181.5
Lil heavy heh
Still down technically 2lbs almost from last week.


Sooo yesterday couldnt walk when I started cramping. Ive seen reels/shorts of this kind.

I could see that ripple effect on my quad.
It didn't really hurt but like i couldnt walk lol
Started mega hydrating since it was 4 o clock and wanted to do my cardio.

Several propels, mio hydration, and salt around 6 was good to go just a bit bloated with liquid lol.

I had to stop about 3 times during the 30 min cardio to pee. Ran inside pissed then hopped back on. Little annoying but got done.

Not sure why cramped didnt feel like i was thirsty dehydrated or anything.

I also knew today was my lower which is quad heavy so didnt mind the little watee retention for today anyway and my lower went really well.

Was still concerned about my quads so deloaded a teeny bit on leg press and felt like the right call since my quads were hurting bad lol. unreal pump. Felt like good work tho.

Another wierd thing was i woke up looked at my watch and swear i saw 315 so i was like okay i feel good lets go. Get up weigh myself and i was even heavier like 184 i was like damn thats a bit lol. Took my test, primo, aromasin, CLEN, brushed my teeth and then put back on my watch. Look at my watch 1 15 am. WTF. oh no. I fucked up.

I still felt a little groggy so just redressed myself with sleeping clothes and hopped in bed. Last week had i done this, totally fucked.
New bed tho. i freaking fell back asleep! Hell yea and woke up at 315 now for real. Stared at my watch for like 3 minutes to make sure haha.

My adhd must be bad if i can still pass out with some clen lmao.

Woke up pissed alot and got my weight.
5.5 almost 6 hours sleep and just felt so good. I probably coulda gotten another 30 too.

Numbers
Cable lateral raises
24. 20 x 12
24. 15 x 12 x 11 x 11
Same

Adductors
25. 230 x 14
25. 230 x 12 barely leave
Up 5 lbs both sets


Lying curls
23. 120 x 14 down 1
23. 120 x 12 down 2

Leg Ext
19. 200 x 14
19. 200 x 13
19. 195 x 12
Same

Leg press single leg
5. 90 x 14 down 10lbs
5. 90 x 13 down 10lbs
5. 90 x 10 same

Hack
4. 90 x 14 same
4. 90 x 12 down 1

Calf extensjons
4. 175 x 22 down 5 lbs accident
4. 175 x 21 up 5 lbs
4. 175 x 20 up 5lbs
4. 170 x 19 up 5lbs

Rear delt pec deck
15. 125 x 14
15. 125 x 12
15. 125 x 11
15. 120 x 12
Up 5 lbs all sets

Pf ab machine
85 x 16
80 x 22
80 x 20
75 x 22
Same foods!

 

[dcdogz]

first posing session booked for friday! hell yea! leveling up little by little.

putting on muscle is one thing, now we gotta learn how to show it off

 

[dcdogz]

180.8
Down 1.5 for the week roughly.

Up a little early but i was exahusted yesterday.
Fell asleep pretty early and got 6.1 sleep
Longest sleep time in maybe 4+ weeks.
I feel incredible! Lol

Rest day. Getting fasted cardio in an hour or so, and doing some meal prepping.


Low day 140 carbs

Just cut out some mid day oats.

Little tight but should be okay.

 

[dcdogz]

Cardio done!
Bed is doing work.
Its perfect for me being more of a back sleeper. Its a little too firm for side sleeping, but i fall asleep flat as a board and don't move much. Hoping for another 6 tonight .

Curious to see after all this if with more calories i start getting 7s. Thatd be sweet. We will see!

Tattoo october and my wife got another cruise for christmas .

Not worried should be wicked easy. No bread lol. Rice veg tuna turkey oats cognee. I guess a little bread when im off boat, maybe i can pack the oats with me .

I was fairly successful last time and i think i can do even better knowing what i know now. Easy!