dcDogz very normal log

[chadmack]

Your log is making me jealous
, I haven't been able to train for almost 6weeks with a fkd up shoulder.
I feel like i am shrinking to nothing

 

[dcdogz]

Injectable SD. 3-4 hours prior w/ 150g of sugary carbs.

I have it memorized 40 carbs 5 fat 30p
Bands and 2 ricecrispy 10 15 min before lmao

I could probably work in actually

 

[dcdogz]

Your log is making me jealous
, I haven't been able to train for almost 6weeks with a fkd up shoulder.
I feel like i am shrinking to nothing

Injuries suck!
Fatigue too but injuries are the worst.

Part of the game unfortunately.

 

[Meetketchup]

I have it memorized 40 carbs 5 fat 30p
Bands and 2 ricecrispy 10 15 min before lmao

I could probably work in actually

You're too fat now.

 

[dcdogz]

You're too fat now.

literally.
winnie tren gone im melting

 

[dcdogz]

found a real gym!
its about 20-25min, and i probably cant go every single training session, but ill def be able to get some action there.
already noticed some iffbpros train there.

 

[dcdogz]

 

[dcdogz]

170.4

weight creeeping up little by little.
road to recovery full force.

after fighting the scale to go down, its weird seeing it go up. huge mind f! mentally i want it to go back down but, clearly how i looked for a few hours, is not sustainable or all that real lol.
i miss skinny dc, "fat" dc coming in lol.

post prep hunger is real, i repeat, very real lol.
yesterday was HARD. made it. just barely by the skin of my teeth. only thing that kept me going was tomorrow you get more food figure it out lol

nothing was off the table yesterday lol, sodas, water, i think i had 6 7g of liquid yesterday just to survive.
feeling alot better now today however, i got 645 sleep so all is well.
actually woke up about 1 hour early and felt okay, was getting ready to do check ins and said fuck it, let me hop back in bed and see what happens.
knocked back out! got an extra hour and half.

pull sesssion was glorious as well a little carbs go such a long way, getting stronger or more reps and everything i learned coming to fruition seems like.
however not loving the soreness lol, forgot on trt you get more sore lol
loving ground beef for dinner too hits wicked hard. made a few changes today, just finishing up the sourdough bread i have, tossed it post workout. not much left few days should be gone.

think i might end up working it in, its home made from my bjj coach maybe every other week or couple of weeks here and there. my coaches homemade sourdough is just phenomenal.
its 3 basic ingredients but goodness. toasted with some cottage cheese on top is incredible! in time with a few more carbs can put on some honey or jelly or something.

went to bjj due to great sleep and got some good work!
luckily i can tell now just based on fatigue when i get out of the shower. like oh yea, that was a good cardio sesh because my legs are already heavy at 7am lol. probably gonna keep steps on the lighter side since they are still wicked torched from yesterday and mondays incredible leg destruction.


delt cables
16.5 x 12 x 10
11.5 x 12 x 10
same

seated cg rows
170 x 11 (tried a diff attachment since taken didnt like it, waited for the correct one) up 1 rep
170 x 12 cg back up 5 lbs
165 x 13 up 8lbs

seated lat bar rows
152 x 12 up 4 reps
147 x 12 up 4 reps
147 x 12 up 5lbs

cg lat pulldown
152 x 12 same
152 x 11 up 1
147 x 10 down 1

rope pullovers
66 x 12 up 2 reps
60.5 x 14 up 2 reps

machine rear delts
105 x 13 up 3
105 x 12 up 10lbs
100 x 11 up 5 lbs

cables taken did incline db curls
22.5 x 14
20 x 13
20 x 12

standing straight bar curls
40 x 14
40 x 13
40 x 12

leg raises
22
21
20
20

rough idea for today, will knock out some protein at lunch to fix the macros.

no free meals yet! gonna wait for this post show hunger to go away, i dont want to deal with the aftermath atm lol. I CANNOT be trusted right now lol

 

[dcdogz]

7 hours sleep!
169.3

nice to know my sleep cocktail was doing something! *knocks on wood
I actually slept past an alarm, unusual for me, and woke up at my oh shit alarm, which has NEVER happened lol.



wanted to get some physique pics but since i was so fcking BEHIND i really couldnt.
man i feel incredible.

seems like bjj + 11k steps is the sweet spot for activity/recovery. tuesday went a little too high and possibly affected sleep, seemed to be just too much. i think.
gonna test again and see how I fare, but loving it so far. im happy with anything +6 atm.

recovery #1 priority atm. kinda incredible how hard i pushed, not sure i could get 16k -18k steps right now. like i feel physically unable to do so lol
tuesday approached 15k just due to random things that came up and it felt awful!

really good push regardless, had to make sure rest in between sets was limited, but worked out well.
having good pump filled workouts is chefs kiss.

tricep on the mend, thinking back i was like man why does it hurt again, but i was in prep and 6 weeks out, so really wasnt all that long ago with limited food/stress.
so kinda makes sense resurfaced a little now that i feel better, feel stronger and semi pushing it a tad.

im injecting bpc right into the tricep right now and its hard to tell if the needle kinda aggravates the area/some of the shaven hair growing back poking me.
its def a mix of those things but feels like im on the right track.

rope pushdowns are the sketchiest but feel really damn good, but thats the one movement where i feel it direclty. everything else its kinda like around the area.

im being cautious since, its definitely some type of injury, and we are recovering/health phase, but its not really getting in the way of anything, just at times when im near failure ish i can tell if i do one more rep not sure whats gonna happen just due to form breaking etc. so technically i guess that rep i stop at is failure if my tricep is about to get activated.

flat chest press
200 x 10 up 1
190 x 10 up 1
185 x 10 down 1

dec chest press
225 x 10 barely drop next week depending
210 x 10 felt good
200 x 12

incline chest press
had one singular note about tricep, no idea why i typed it, or why i put it there so i just dropped weight a tad outta caution, felt good tho
175 x 12 semi light, can feel hint of tricep stinging but feels like its getting better
165 x 13 felt good tricep little stingy last rep

almost added a pump set, just because felt so good and was extremely motivated, but said nah dont do anything stupid right now.


cable flys high to low
27.5 x 12
22 x 14
22 x 13

tricep pushdowns
75 x 10 up 10lbs
65 x 12 same
60 x 12

upright row
75 x 10
65 x 12 x 10
same

overhead triceps ext
60.5 x 11 same
55 x 14 x 12

rope pushdowns
38.5 x 14
38.5 x 12

ab raises/leg raises
23
22
21
19

same foods!

quick upright row vid, couldnt get physique pics but was able to record the lift i have the most trouble with
these do seem to aggravate tricep a tad, especially failure reps, but right now with this rom it feels really good.
if i go too high, or too low i can feel the tension leave, keeping the bar slightly away from the body seems to help remove tricep but keep tension on the front.
at the same time, keeps tricep safe and outta the way.

https://litter.catbox.moe/n1f5riu1t20yi8in.mp4

either way awaiting critiques from coach! if i can improve it i will!

 

[Meetketchup]

quick upright row vid, couldnt get physique pics but was able to record the lift i have the most trouble with
these do seem to aggravate tricep a tad, especially failure reps, but right now with this rom it feels really good.
if i go too high, or too low i can feel the tension leave, keeping the bar slightly away from the body seems to help remove tricep but keep tension on the front.
at the same time, keeps tricep safe and outta the way.

Try it with an EZ-Bar and have your grip in the wider-angle part. The bar away from your body is perfect. The path up, however, keep your elbows higher as you are doing more of a front raise as you come up. The goal is to take as much off the front delt and apply to the side delt. This will also take pressure off of the triceps. Slightly slower eccentric and get a good stretch at the bottom keeping constant tension. It's one of the hardest movements to get down but really hits the delt.

 

[dcdogz]

Try it with an EZ-Bar and have your grip in the wider-angle part. The bar away from your body is perfect. The path up, however, keep your elbows higher as you are doing more of a front raise as you come up. The goal is to take as much off the front delt and apply to the side delt. This will also take pressure off of the triceps. Slightly slower eccentric and get a good stretch at the bottom keeping constant tension. It's one of the hardest movements to get down but really hits the delt.

got it!

 

[dcdogz]

tan finally coming off, i look like i have vitiligo lol
i got up from sitting on the toilet and saw brown stains.

i was like wtf, did i just sit on shit? or did i just make a fcking mess like a 5 year old.

tmi but i cleaned it off and HAD to smell it, i needed to know if it was shit or not.

nope just tan lol

 

[dcdogz]

169.9
seems like weight stabilized i think finally

6.5 sleep! watch actaully scored it as "good" i dont think ive ever scored that lol
usually fair or worse lol
i woke up a little tired tho and probably coulda gotten a few more mintues, but it was leg day and I was a little anxious about it too.
if you arent a little excited/anxious about leg day then something aint right with your leg day lol

really good work too!

delts cables
16.5 x 14 x 12
11 x 13 x 11 same

abductors
150 x 11 up 1
140 x 13 up 3

seated leg curls
200 x 11
180 x 11
up 1 and 1

belt squats
3plates 25# x 11 up 50lbs
3 plates 20# x 11 up 40 lbs
3plates 15 x 11 up 30 lbs
incredible! held that bottom nasty

sldls
went back to smith on these, first time since injury about 4 months ago ish
started conservatively but back felt tight and good so got some tester reps
185 x 10 x 10 x 10
felt damn good too! excited to have these back, dbs are great but 85s 90 such a pain.
waste more energy moving the dbs then anything.
my hamstrings wicked tight right now, feels good

lying curls
110 x 8
100 x 3
90 x 12

sldls went hard, failed top set lying dropped a little to finish up
2nd set same

leg press calves
4 plates + 10 23 x 22 x 22 x 20 up 20lbs

rear delts pec deck
120 x14 up 2
110 x 14 down 5lbs
110 x 12 up 2

db incline rows prone
65 x 14 x 13 x 11 same

incline curls
22.5 x 14 x 12
20 x 12
same

seated row
45 each side 13 x 12
using my new found training methods, this felt absolutely glorious!
i think my arms are a little on the long side, since i bottom out fully stretched just barely, but maybe with a yoga pad or adjusting seat settings a little
can get it just right but felt so good lol

leg raises
sames!

no changes foods!

done with steps today as well i think
sitting at 8.5k, should coast me in to about 10 11 and going to a HS football game, daughter performing, just with walking to the stadium and back should be about 1k steps plus whatever else
so shouldnt need anything. if feel short can get it after no biggie.

we are 5 cardio sessions per week atm with 30min, which is perfect so i can just do steps on leg days, let my money makers recover!

 

[Chemicalreaction]

tan finally coming off, i look like i have vitiligo lol
i got up from sitting on the toilet and saw brown stains.

i was like wtf, did i just sit on shit? or did i just make a fcking mess like a 5 year old.

tmi but i cleaned it off and HAD to smell it, i needed to know if it was shit or not.

nope just tan lol

Not the smell test

 

[dcdogz]

lmao

so my kimchi supplier couple weeks before the show was basically out of my regular kimchi.
i usually buy these pretty big 2lb 3lb jars of it, they only had these mini ones that were like idk 400 grams or so.
so i was like damn, okay i added up the grams and kinda figured okay if i take all these should last me a day or 2 post show.

i took them all, and grabbed one extra from the same brand that had green onions, the one I get has pears.
i figured eh its a veg, if i get low, then the last 2 tubs ill just mix and go like 75% regular 25% of the green onion one so my macros or whatever doesnt change all that much.
has the same macros but im in prep so i didnt really want to change anything.

all went well and finished up show, got home and right now today was like i guess ill start digging into that to get rid of it.

i just tossed it in the fcking trash lmao.

https://imgur.com/a/ULfQhSJ

View: https://imgur.com/a/ULfQhSJ


look at this shit lmao
its fkcin GREEN ONION kimchi. like no cabbage haha.
its so fuckin gross it stinks, smells weird and yuck its like eating worms.

 

[dcdogz]

Not the smell test

well if it was shit i was about to drive home because it wasnt my shit lol

take a nice good bath and burn my undies lol.

 

[Chemicalreaction]

well if it was shit i was about to drive home because it wasnt my shit lol

take a nice good bath and burn my undies lol.

Just remember shit happens

 

[dcdogz]

169.9

6 sleep! watch ranked it good, little lower then id like, but actually felt more rested then yesterday.
yesterday with fam at HS football game fucked up my routine obviously.

was concerened my sleep would be fucked up, previously any fckin change and we are getting 3 - 4.5 at best.
the fact I got 6 still, despite, routine off, which was CRAZY important for me, is freaking incredible.

my sleep avg is up almost 1.5 hours now and seems to be climbing slightly.
hoping to average 6+ this next growth and looks like we are gonna get it soon!

fasted cardio done, and steps pretty much cleared already.

going to movies today and tomorrow.
rewatching resident evil with kids and wife and taking my mom. I dont think ive gone to the movies with my mom in years, and she loves the movies.
should be fun watch for everyone, and since i was pissing so much, i missed a couple of scenes i want to catch lol.

today watching a ghibli movie called princess monoke. Only one ive never seen, so nice treat for all of us to see a "classic" together that none of us have seen.

check ins done and nice carb bump on training days! tossing like 90% of them pre and post, and keeping about 15c free and available which are gonna be my break in case of emergency carbs lol.

probably go to lunch 2 tho since thats a normal hungry time for me.

have a great weekned guys! getting my upper at a new gym tomorrow! crazy excited to check it out, and also see whats actually there.
gonna play with any machines that look interesting and get a rough idea of what training days I can make it out to it since it adds 25min to my 3 am commute.

spitballing in my head how I can make it work, with the current split would be 1 upper, 1 pull, then following week 1 upper, 1 push.
depending on how the split may change to bring up, whatever we focus on, may change it as best as possible. as I get the commute down should be easier to work it in however I want.
on their insta didnt see anything leg wise that is must have, but when im there you never know!
might have a crazy hack or pendulum that i need to marry lol.

 

[dcdogz]

169.3
New gym
Omg its amazing!

Got 6 sleep, had some trouble falling asleep a little and staying asleep. Was excited to go to gym and diet soda movie caffeine was def still kicked in. Not doing that this evening just grabbing water.

Had a great upper there holy.
2 caveats
Have to go early it doesnt seem they have enough plated weights for all the equipment they have lol

Its def got an old school feel.
New equipment and some old classics seems like. Mix match of plates and stuff like that all metal.

First guy up today
Ive tried a few of these and havent really liked em.
This one, was a premier, omg its perfect!
Felt so good!
Machine lateral raises


Single arm pulldown
Glorious! Had trouble getting right settings
But this one feels incredible!
Little time on it and wow!



Bent over row t bar or chest supported
Tried this one first
Thought would be money but could not get comfortable. Either squeezing air out of me or no rom. Messed with a lot and just gave up however !



This bad boi was right next to it and holy fuck!
Incredible!
This is it bois!


Next up chest supported row
Another banger
The bangiest of all!
I felt new muscles and shit get activated never felt before.
At home my back is so fucked up! Wow and was being relatively careful with tricep etc new equipment gym. Idk what brand this is or what but this is fucking insane.

Its like a diverging chest supported row of some sort. Good god. Never felt my back screaming like this in such a good way!



We had chest incline up next, pec deck fly, and shoulder press.

Pec deck was an OLDER life fitness one felt really good and different.

The chest incline that i used was the equivalent of the pf hack, truly humbling but incredible! I could only do 45s 10 5 and felt insane tension in my chest!

Then did some curls and triceo pushdownw.

Only thing gym is lacking is a tricep movements. They have one and it was awful, had been avoiding pushdowns due to tricep, went with 2 plates on their premier one and it felt pretty solid however, just didnt push it and didnt want to do rope pushdowns or something i know is kinda sketchy.

All in all im in love
And it is imperative i come here for my upper and a push 100%. No two ways about it.

Well see how split changes but if possible ideally i can come upper, pull push.
If i cant every week due to distance ( its fckin far) then i can easily do 1 upper/push, 1upper /pull and alternate every week.

Maybe depending what we want to bring up play it by ear a little. Oh we got fst on back, new gym it is. Amrap on push? New gym it is!

Well figure something out!

 

[dcdogz]

Dip.machine

Shoulder press


Incline

This guy a MOTHER FUCKER

 

[dcdogz]

Now just have to figure out how to format all this equipment and send it over the coach in a nice and neat way

Jeez!

 

[WED]

Can you dm me the name of that gym? I've got a business plan right now to open a gym and it'll be a mix of new and old equipment. I'm looking at an old CVS this week.

Need research

 

[RedRed82]

Damn that is some nice equipment


Sent from my iPhone using Tapatalk

 

[dcdogz]

Damn that is some nice equipment


Sent from my iPhone using Tapatalk

Ive been doing this shit on hard mode lol

 

[Chemicalreaction]

You hit the jackpot on a gym!

 

[dcdogz]

170.6

playas
return to planet fitness

Yesterday, I walked into a gym that was heaven on Earth, my Mecca, my sanctuary, a place where the iron sang and every rep felt like divine intervention.

An incredible back workout, pure bliss, the kind of session that makes you question whether you’ve actually died and gone to bodybuilding heaven. I could’ve lived there forever, surrounded by glorious equipment and the sweet smell of gains.

Then today, I walked into the sithole that is Planet Fitness for leg day, where the machines look like they were designed by someone who’s never seen a human leg, and the atmosphere feels like a DMV with dumbbells. Just like that, I was back on Earth, reminded that heaven is temporary, leg day is mandatory, and sometimes God tests us by making us leg press in a purple nightmare.

hell isnt white black red or filled with fire, its purple. full of purple.

great lower!

small win today as well, feet dont hurt no where near as bad anymore! finally! I got out of the shower and didnt have to rush to my house shoes lol.

foods changing alot as well but gonna risk it for the biscuit a little today, made ground beef in the airfryer last night and forgot to put it away but it was around 730 8pm and i put it away 230am so probably no biggie. just gonna eat it asap, before it turns into a biggie. luckily only 1lb so probably 300 grams tops atm.


delt cables
same

adductors
215 x12 down 5lbs
215 x 11 up 10lbs

lying leg curls
95 x 14 up 1
95 x 14 up 2 reps


leg ext

185 x 11, mental fail almost +1
180 x 12 up 1
175 x 13 up 2

leg press single leg
70 x 13 up 2 rpes
70 x 11 upp 3 reps
65 x 13 up 3 reps

hack squats
70 x 11 up 10lbs
70 x 11 up 10lbs

standing calf raises
2 plates each side
22 21 20 19

rear delts maching
115 x 15 14 13 same
115 x 12 up 10lbs

ab push machine pf
95 x 22 x 20 x 19 x 18

had a little extra time and didsteps for 10 minutes little cooldown

no cardio today just 10 12k ish.

 

[BFulforth]

170.6

playas
return to planet fitness

Yesterday, I walked into a gym that was heaven on Earth, my Mecca, my sanctuary, a place where the iron sang and every rep felt like divine intervention.

An incredible back workout, pure bliss, the kind of session that makes you question whether you’ve actually died and gone to bodybuilding heaven. I could’ve lived there forever, surrounded by glorious equipment and the sweet smell of gains.

Then today, I walked into the sithole that is Planet Fitness for leg day, where the machines look like they were designed by someone who’s never seen a human leg, and the atmosphere feels like a DMV with dumbbells. Just like that, I was back on Earth, reminded that heaven is temporary, leg day is mandatory, and sometimes God tests us by making us leg press in a purple nightmare.

hell isnt white black red or filled with fire, its purple. full of purple.

great lower!

small win today as well, feet dont hurt no where near as bad anymore! finally! I got out of the shower and didnt have to rush to my house shoes lol.

foods changing alot as well but gonna risk it for the biscuit a little today, made ground beef in the airfryer last night and forgot to put it away but it was around 730 8pm and i put it away 230am so probably no biggie. just gonna eat it asap, before it turns into a biggie. luckily only 1lb so probably 300 grams tops atm.


delt cables
same

adductors
215 x12 down 5lbs
215 x 11 up 10lbs

lying leg curls
95 x 14 up 1
95 x 14 up 2 reps


leg ext

185 x 11, mental fail almost +1
180 x 12 up 1
175 x 13 up 2

leg press single leg
70 x 13 up 2 rpes
70 x 11 upp 3 reps
65 x 13 up 3 reps

hack squats
70 x 11 up 10lbs
70 x 11 up 10lbs

standing calf raises
2 plates each side
22 21 20 19

rear delts maching
115 x 15 14 13 same
115 x 12 up 10lbs

ab push machine pf
95 x 22 x 20 x 19 x 18

had a little extra time and didsteps for 10 minutes little cooldown

no cardio today just 10 12k ish.

Such a way with words and vivid description. Glad you made it out of Purple Hell intact.

 

[Chemicalreaction]

170.6

playas
return to planet fitness

Yesterday, I walked into a gym that was heaven on Earth, my Mecca, my sanctuary, a place where the iron sang and every rep felt like divine intervention.

An incredible back workout, pure bliss, the kind of session that makes you question whether you’ve actually died and gone to bodybuilding heaven. I could’ve lived there forever, surrounded by glorious equipment and the sweet smell of gains.

Then today, I walked into the sithole that is Planet Fitness for leg day, where the machines look like they were designed by someone who’s never seen a human leg, and the atmosphere feels like a DMV with dumbbells. Just like that, I was back on Earth, reminded that heaven is temporary, leg day is mandatory, and sometimes God tests us by making us leg press in a purple nightmare.

hell isnt white black red or filled with fire, its purple. full of purple.

great lower!

small win today as well, feet dont hurt no where near as bad anymore! finally! I got out of the shower and didnt have to rush to my house shoes lol.

foods changing alot as well but gonna risk it for the biscuit a little today, made ground beef in the airfryer last night and forgot to put it away but it was around 730 8pm and i put it away 230am so probably no biggie. just gonna eat it asap, before it turns into a biggie. luckily only 1lb so probably 300 grams tops atm.


delt cables
same

adductors
215 x12 down 5lbs
215 x 11 up 10lbs

lying leg curls
95 x 14 up 1
95 x 14 up 2 reps


leg ext

185 x 11, mental fail almost +1
180 x 12 up 1
175 x 13 up 2

leg press single leg
70 x 13 up 2 rpes
70 x 11 upp 3 reps
65 x 13 up 3 reps

hack squats
70 x 11 up 10lbs
70 x 11 up 10lbs

standing calf raises
2 plates each side
22 21 20 19

rear delts maching
115 x 15 14 13 same
115 x 12 up 10lbs

ab push machine pf
95 x 22 x 20 x 19 x 18

had a little extra time and didsteps for 10 minutes little cooldown

no cardio today just 10 12k ish.

You should make novels with that description

 

[dcdogz]

Such a way with words and vivid description. Glad you made it out of Purple Hell intact.

I have to go back to heaven. Gonna try making it for pull this week and use the lat pullover machine.

Tried while there sunday and felt like its gonna be amazing!

 

[BFulforth]

I have to go back to heaven. Gonna try making it for pull this week and use the lat pullover machine.

Tried while there sunday and felt like its gonna be amazing!

I love a good lat pullover machine. I have a Panatta, Prime and JW sport at my gym. The Panatta is my favorite by far. Way better than laying across a bench with a dumbbell.