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!