Domicron's Deluxe Super Duper Cheesy Easy

[DAaaMan64]

Dude I enjoy meals like that to death. But they're never filling...

Let me know how the wraps are, I've never been able to justify buying them, honestly I haven't even looked into it.

[Domicron]

Dude I enjoy meals like that to death. But they're never filling...

the breakfast? it's the secret to bulking: a breakfast that's high on protein and fat and low on carbs that leaves you ready to eat again in an hour or less, but that can hold you down if you don't get a chance to.

Let me know how the wraps are, I've never been able to justify buying them, honestly I haven't even looked into it.

will do. i think they'll take a little getting used to, in terms of wrapping them just right, but they feel pretty stiff. i got the 12 inch wraps, and think i maybe should have gone a little longer. anyway my wrists are small so i think these should be just fine.

[klaximilian]

the breakfast? it's the secret to bulking: a breakfast that's high on protein and fat and low on carbs that leaves you ready to eat again in an hour or less, but that can hold you down if you don't get a chance to.



will do. i think they'll take a little getting used to, in terms of wrapping them just right, but they feel pretty stiff. i got the 12 inch wraps, and think i maybe should have gone a little longer. anyway my wrists are small so i think these should be just fine.

Which wraps did you get?

I wouldn't lean on them, but definitely use them during exercises that give your wrists problems.

[Jasonk282]

Nice workouts. I don't miss doing any scheduling at all. Hated that part.

[Domicron]

yesterday i had some strong DOMs in the lower back...i popped an aleve before i passed out. this morning it's a little better, but now DOMs have started to set in the quads...

Which wraps did you get?

I wouldn't lean on them, but definitely use them during exercises that give your wrists problems.

12" APT Strangulators.

i'll probably wear them for most of my next pushing workout just because i like playing with new toys. if my wrists weren't being weak i wouldn't use them at all. but honestly i think ill use them for dumbbell pressing; i notice some wrist discomfort when i bring them into position. i gotta be careful because i want to support my wrists so they'll get better, but i don't want them to get weak

Nice workouts. I don't miss doing any scheduling at all. Hated that part.

yeah it's the worst on holiday weekends

[Domicron]

just a little reviewing. looking over my weight history, in April i was 153 pounds, stayed 153 for a month and then decided i'd be better off bulking. 18 weeks later i'm 12 pounds heavier. i feel like i've been pretty good about my lifting, despite recent hiccups, and my progress pics looks about the same. i mean, no change for me with 12 pounds of weight gain i feel like isn't terrible. last time i was 165 i looked awful and blew out 2 pairs of pants. i'm hoping this is just me recomping some fat for muscle. i'm going to keep my calorie goal the same for awhile and keep moving forward.

this is a deload week. i think i'll hit a couple of light weight full body days. my left shoulder is still a little sore.

[themonkay]

Do you know how the strength gains compare from April to today in terms of your main lifts (however you define those)?

The fact that you look better at this 165 than the last time you were that weight is a pretty good indicator of muscle growth.

[Domicron]

Do you know how the strength gains compare from April to today in terms of your main lifts (however you define those)?

The fact that you look better at this 165 than the last time you were that weight is a pretty good indicator of muscle growth.

looked back through some old log entries, in April i was still doing 5/3/1. the weight i'm using now is getting closer to what i was using on it, and now i have less rest and more reps of it. it's definitely gone up, though i need to focus on maintaining progress: not being content to staying at the same weight; i.e. making myself uncomfortable. especially with squats, which i feel like i should be pushing myself harder on.

SLDL has been stagnant for me, but i feel like rep/pause squats are murder on my lower back and i'm not in a hurry to blast up the SLDL weight.

as far as aesthetics, i just keep telling myself it's a long process before i'll start making truly noticeable gains. i feel like i'm there, weight gaining, not getting more fatty (than i already am)...but yeah

[DAaaMan64]

well, you've got the right mind set and you're slowly making progress. Pushing yourself is up to you (outside of injury). With that baby incoming, it's gonna get much harder, so let this knowledge inspire you going into this next challenge.

looked back through some old log entries, in April i was still doing 5/3/1. the weight i'm using now is getting closer to what i was using on it, and now i have less rest and more reps of it. it's definitely gone up, though i need to focus on maintaining progress: not being content to staying at the same weight; i.e. making myself uncomfortable. especially with squats, which i feel like i should be pushing myself harder on.

[Domicron]

thanks man. i'm on the fence on if i'm going to deload this week. kind of want to do 3 more lifting days to "make up" for my missed workouts last week, but i think we'll just see how i feel. after the deload the plan is either stay on the PPLx2/week:

Push:
Barbell Bench
DB Press (either overhead or inclined)
lat raises
Olympic Ring Pushups (for abs, srs)

Pull:
Pull Ups
Inverted Rows
DB Row
Bicep Curls

Legs:
Barbell Back Squat
SLDL

minimum frequency/volume
5 days/week
30 reps on main lifts

there's a change i drop to 4 days per week and this is what i was thinking about:

Push:
Squat
Bench
OHP

Pull:
Deadlifts (10 minutes) or SLDL
Pull Ups
Inverted Rows

minimum frequency/volume
4 days/week
40 reps main lifts except deadlift[/center]

just spitting out ideas/bored. lmk what you think

[Jasonk282]

looked back through some old log entries, in April i was still doing 5/3/1. the weight i'm using now is getting closer to what i was using on it, and now i have less rest and more reps of it. it's definitely gone up, though i need to focus on maintaining progress: not being content to staying at the same weight; i.e. making myself uncomfortable. especially with squats, which i feel like i should be pushing myself harder on.

SLDL has been stagnant for me, but i feel like rep/pause squats are murder on my lower back and i'm not in a hurry to blast up the SLDL weight.

as far as aesthetics, i just keep telling myself it's a long process before i'll start making truly noticeable gains. i feel like i'm there, weight gaining, not getting more fatty (than i already am)...but yeah

Well you're right that aesthetic wise it's a long process..took me 4 years and IMO I'm still not where I want to be size wise, I just feel that I can't justify a bulk anymore and rather be lean all year...plus being over 200 lbs makes it kind of hard to get in the tight spaces that we have to work in at times.

Good deal on teh weight lifting, more reps and/or less rest at the same or heavier weights is great signs of progress.

[Domicron]

this is i think just the 2nd deload week, maybe 3rd, since i've started the 3on/1off schedule Kelei recommended. i'm sure he recommended cardio or other exercises on deload, but i'm going to continue by busy-as-hell training routine and no do those, lol.

i've decided i'm going to just really appreciate my off week instead of constantly worry about what i should be doing, should i be lifting some light weights, maybe just one set of each lift at full weight? etc...

i may not have the motivation and enjoyment of lifting that some people get, but i have decided that as long as i am following the plan towards my goal, i need to be content with the pace that makes me happy and LESS stressful

164.5 this morning, the wife is 162...i haven't been taking my creatine lately but i'm thinking if it helps keep me heavier than her on the scale it might be a good idea.

plus being over 200 lbs makes it kind of hard to get in the tight spaces that we have to work in at times.

do you ever get stuck with the **** jobs because you're the only one who fits in the crawlspace?

[Jasonk282]

do you ever get stuck with the **** jobs because you're the only one who fits in the crawlspace?

nope, I get stuck with them cause I'm an apprentice lol.

Though today I was up 250' landing 2 tower sections, rattling and tensioning bolts.

Hopefully next time I'll remember to take my phone and snap some pics from that height

[THErunCMD]

I think you should just keep taking creatine every day. Training day or not. If you're going to take it, that's the way to do it IMO.

Yeah don't stress on the deload week, just stick to the plan. And on that note, I would only change your weekly schedule if what you are doing now isn't meshing with your busy work schedule man. Stick with the same plan for at least 6mos, preferably a year. It makes it waaaaaaaaaay easier when measuring progress and can really help to build your self confidence.

All that stuff is just my opinion obviously and I still consider myself a bit of a noob, but I think the program hopping/modification is a big problem for a lot of people. Me and a couple guys I have lifted with have made some pretty good progress in the last couple years. To give you an idea of wher eI am coming from, I think in the last 3 years I have only done 2 programs and that is just because Cube Method is a more recent thing for me. It can be boring but the common theme for all the "greats" is consistency. Consistency in lifting/eating/resting, and consistency in programming/progression.

None of that is to say you haven't made some great progress, you have! I know I only check in every once in a while - only just now found that you had a different log!

On the aesthetics thing, I know I am certainly no where near where I want to be! I keep getting fat when I eat as much as I want to :P. But every year we look a little bit better than the year before if we stick with it! Keep at the grind and you will keep improving!

I hope to pick up some wrist wraps soon, probably the same ones you got. Hope yours are working out well for you.

[Domicron]

nope, I get stuck with them cause I'm an apprentice lol.

Though today I was up 250' landing 2 tower sections, rattling and tensioning bolts.

Hopefully next time I'll remember to take my phone and snap some pics from that height

hope you're not scared of heights...and that you don't realize at the top that you forgot something you needed to use lol

post some pics, here or in your log. i bet it's awesome. and not too hot up there?

I think you should just keep taking creatine every day. Training day or not. If you're going to take it, that's the way to do it IMO.

thanks man. i think you're right; it's stupid for me to try and time it with my workouts. i'm gonna get back on it til i finish it and just use most of a scoop per day. maybe for the next couple weeks i'll use a full scoop to "saturate"

Yeah don't stress on the deload week, just stick to the plan. And on that note, I would only change your weekly schedule if what you are doing now isn't meshing with your busy work schedule man. Stick with the same plan for at least 6mos, preferably a year. It makes it waaaaaaaaaay easier when measuring progress and can really help to build your self confidence.

All that stuff is just my opinion obviously and I still consider myself a bit of a noob, but I think the program hopping/modification is a big problem for a lot of people. Me and a couple guys I have lifted with have made some pretty good progress in the last couple years. To give you an idea of wher eI am coming from, I think in the last 3 years I have only done 2 programs and that is just because Cube Method is a more recent thing for me. It can be boring but the common theme for all the "greats" is consistency. Consistency in lifting/eating/resting, and consistency in programming/progression.

i think you have a point about consistency here. i'm famous for switching routines; so other than a little variety with which exercises i choose, i'll still stick to the PPL the way i'm doing it. thanks.

None of that is to say you haven't made some great progress, you have! I know I only check in every once in a while - only just now found that you had a different log!

On the aesthetics thing, I know I am certainly no where near where I want to be! I keep getting fat when I eat as much as I want to :P. But every year we look a little bit better than the year before if we stick with it! Keep at the grind and you will keep improving!

I hope to pick up some wrist wraps soon, probably the same ones you got. Hope yours are working out well for you.

thanks for all the advice man. you're lightyears ahead of where i am, man. when you going to start competing?

also for the wrist wraps, if i were going to buy again i'd buy the 24" straps. i haven't gotten a chance to use these yet, and i think when i get the hang of it they'll be just fine, but the 12" are night and tight, but i think 24" would be like a cast.

or maybe i'm not wrapping them correctly, i'll look at some more videos.

[klaximilian]

RE: Creatine - Cr timing may be beneficial but you'd be better suited consuming creating on a daily basis, as it's the overall Cr accumulation within the muscle that matters most. Only one documented study has shown that pre-workout Cr with Protein and CHO showed higher Cr values within the muscle. There are findings that support the theory that Cr retention is improved with protein and carbs after strength training.

5g of Cr a day. Create the habit, and if able, supplement the Cr on training days right after training with protein/cho. If not, it's not a big deal.

RE: Deload - It's essential to this program. Bust ass 3 weeks, deload 1 week, repeat. Profit. Your joints will thank you later.

Keep killing it Domi.

[Domicron]

I gotta say thanks to everyone lately for the awesome advice. Talk is cheap and i talk a lot, but for the last couple pages of the previous log and this one i feel like i'm starting to sort of understand where lifting and my goals falls vs the other priorities in my life. i don't have quite the passion that most of you do, but i'm not going to let that stop me. i'm starting to just understand that i just need to find the best way to meet my goals at the pace i'm willing to set.

RE: Creatine - Cr timing may be beneficial but you'd be better suited consuming creating on a daily basis, as it's the overall Cr accumulation within the muscle that matters most. Only one documented study has shown that pre-workout Cr with Protein and CHO showed higher Cr values within the muscle. There are findings that support the theory that Cr retention is improved with protein and carbs after strength training.

5g of Cr a day. Create the habit, and if able, supplement the Cr on training days right after training with protein/cho. If not, it's not a big deal.

RE: Deload - It's essential to this program. Bust ass 3 weeks, deload 1 week, repeat. Profit. Your joints will thank you later.

Keep killing it Domi.

Creatine: gonna keep doing it. the in-laws being here are actually 95% awesome. they're constantly cooking and cleaning and taking care of my wife so that i don't have to worry about leaving her at home. started settling into a routine with the in-laws here, and i'll need to supplement some protein and/or eat high protein for meals not cooked by them, but that's not a problem.

Deload and training: i'm not going to feel bad about not lifting on deload weeks, and i will start raising my standards when i get back to lifting. i want better reps, or more reps, or more weight, most of the time (i realize not every day is going to be awesome).

i'm also not going to worry anymore about adding cardio or whatever to my routine. i always kind of think to myself "i should be doing cardio, maybe kettlebell-HIIT, or cycling, or tennis" but i think until i can stick to this routine for a solid 6 months. THEN i can worry about adding ****. the kid and then the holidays will be a big test, and i think if i can continue with reasonable progress through all of that then i will hopefully be itching to add stuff. i'll just focus on hitting the volume that i can and worry about the rest later.

[klaximilian]

I gotta say thanks to everyone lately for the awesome advice. Talk is cheap and i talk a lot, but for the last couple pages of the previous log and this one i feel like i'm starting to sort of understand where lifting and my goals falls vs the other priorities in my life. i don't have quite the passion that most of you do, but i'm not going to let that stop me. i'm starting to just understand that i just need to find the best way to meet my goals at the pace i'm willing to set.



Creatine: gonna keep doing it. the in-laws being here are actually 95% awesome. they're constantly cooking and cleaning and taking care of my wife so that i don't have to worry about leaving her at home. started settling into a routine with the in-laws here, and i'll need to supplement some protein and/or eat high protein for meals not cooked by them, but that's not a problem.

Deload and training: i'm not going to feel bad about not lifting on deload weeks, and i will start raising my standards when i get back to lifting. i want better reps, or more reps, or more weight, most of the time (i realize not every day is going to be awesome).

i'm also not going to worry anymore about adding cardio or whatever to my routine. i always kind of think to myself "i should be doing cardio, maybe kettlebell-HIIT, or cycling, or tennis" but i think until i can stick to this routine for a solid 6 months. THEN i can worry about adding ****. the kid and then the holidays will be a big test, and i think if i can continue with reasonable progress through all of that then i will hopefully be itching to add stuff. i'll just focus on hitting the volume that i can and worry about the rest later.

You've got the right mindset. Focus on the meat/potatoes of your program before adding spice to it. Reps/sets/intesity/deloads and trust the process. When that time comes that you're so consistent with your program, feel free to add more into the mix.

[Jasonk282]

hope you're not scared of heights...and that you don't realize at the top that you forgot something you needed to use lol

post some pics, here or in your log. i bet it's awesome. and not too hot up there?.

I used to be scared of heights, you get over that real fast. It's only hot once you set the other can on top, other than that there's a real nice breeze blowing...and the tower sways like a boat in the water LOL.

Though the climb up the later is painful and better than anything any cardio bunny would want. My quads and forearms were screaming sweet Jesus after that climb.

[klaximilian]

I used to be scared of heights, you get over that real fast. It's only hot once you set the other can on top, other than that there's a real nice breeze blowing...and the tower sways like a boat in the water LOL.

Though the climb up the later is painful and better than anything any cardio bunny would want. My quads and forearms were screaming sweet Jesus after that climb.

Jumped out of a perfectly good plane twice. Still terrified of heights crew.

[Jasonk282]

Jumped out of a perfectly good plane twice. Still terrified of heights crew.

Did that as well during RECON training.

[Domicron]

you know what's awesome? intermittent fasting when you don't plan to fast intermittently going to try and steal a few bites of food here in a minute...

Jumped out of a perfectly good plane twice. Still terrified of heights crew.

Did that as well during RECON training.

i'd say i have a healthy fear of heights. nothing so bad that i can't function, but i'm also not NOT scared of heights...

i haven't ever gone skydiving. i think i would, if the situation were right, but i'm not in any particular hurry to do it.

[Jasonk282]

you know what's awesome? intermittent fasting when you don't plan to fast intermittently going to try and steal a few bites of food here in a minute...

I know what you mean. I ate my last meal Wednesday at 830pm and my next one at 430pm Thursday. I wasn't even hungry though cause I was stayng busy at work.

Would have done the same today, but we were going slow since no one wanted to hang the rotor unit today since it takes about 3 hours to hang it.

[Domicron]

been a busy deload week for me, but aptly timed; not sure i would have been able to keep up with the lifting.

got back into the gym this morning; felt good. the father in law came down as i was mostly done with bench. he promptly tried to get me to raise the height of my safety bars and then loudly grunted through a few kettlebell and dumbbell presses, but i managed just fine.

started getting phone calls during incline press and called it a workout after the lat raises. not the greatest workout but not bad either.

Push
9/7/15
30 seconds rest between most sets

bench warm up:
45 x 10
75 x 8

Barbell Bench Press - 115:
12 (wrapped)
5 (wrapped)
4
3
3
3
3
3
3
3

next time: 120

Incline DB Press - 25:
12
12
12

next time: 30

1h Lat Raise - 15:
12
10
10

next time: 15

Bench Press went pretty well; definitely happy i was able to get higher in volume. the wraps are nice, but i think they're going to take some getting used to. i'm going to use them for the first set while rep/pausing and then take them off for the rest. a long time down the road i'm planning on getting back into 5/3/1 and these'll definitely come in handy for heavy work.

i also noticed that i didn't really break too much of a sweat. i think it's just that benching tires me out less than squatting and deadlifting (obviously) but i do want to keep pushing myself. more reps at incline and be able to finish out my workout (triceps and abs)

weight is down after my deload; i'm back on creatine; and still shooting for slow bulking at 2700, though i haven't gotten higher than 165, so if by next deload i'm hitting 2700 consistently and not gaining i might need to increase cals.

[Jasonk282]

yup, totally don't miss being in the food industry anymore. Nice to actually have holidays off...and IF I have to work them...I get paid double time.

[Domicron]

Tomorrow morning is pull. going to be doing deadlifts and pull ups and DB Rows. last time i deadlifted i had some discomfort in my rear shoulder, so if it happens i'm going to stop and just move on.

yup, totally don't miss being in the food industry anymore. Nice to actually have holidays off...and IF I have to work them...I get paid double time.

it's not too bad, because i grew up in the industry so i'm used to it, but yeah not having time off to visit with friends sucks.

[muruku]

he promptly tried to get me to raise the height of my safety bars and then loudly grunted through a few kettlebell and dumbbell presses, but i managed just fine.

not sure why this made me lol.

[muruku]

Btw I totally agree about progressing at a rate you're comfortable with.
Your comment on passion got me wondering, what are your goals ? Look better? Move better?

Just curious because I've been reading up on goals and processes..
http://www.alwyncosgrove.com/the-goal-snowball/
http://www.alwyncosgrove.com/just-win-the-play/
http://jamesclear.com/goals-systems
http://ryanholiday.net/a-false-sense/

Apologies for the link spam, I just felt this was a apt time to pick your brain as ou appear to be in a introspective mood.

[THErunCMD]

Good work. I'd looked at one of Kelei's older routines but I don't remember everything about it. Is the 5lb weight progression built into it or is that a "by feel" kind of thing. I thought it was when you could get something like 15 reps on the first set. Do your PBs go up in smaller increments? 5lb jumps on those DBs are going to be brutal.

Is the red number because of a failed rep or something?

not sure why this made me lol.

"but I managed just fine" LOL

[Domicron]

Btw I totally agree about progressing at a rate you're comfortable with.
Your comment on passion got me wondering, what are your goals ? Look better? Move better?

Just curious because I've been reading up on goals and processes..
http://www.alwyncosgrove.com/the-goal-snowball/
http://www.alwyncosgrove.com/just-win-the-play/
http://jamesclear.com/goals-systems
http://ryanholiday.net/a-false-sense/

Apologies for the link spam, I just felt this was a apt time to pick your brain as ou appear to be in a introspective mood.

i'm always introspective lol, thanks for the links.

i think a big part of my enjoyment with lifting is realizing i don't enjoy it as much as a lot of the people who're giving me advice. but realizing that my enjoyment goes up when i go slower helps me to understand that going slower is just fine if it gets me to the same goal. in the past, i've read the words and typed them out, but i feel like now i know more about how to pace myself...

anyhow i got started to improve my health markers, i'm mostly healthy except i have higher cholesterol and am taking a statin. my goal is to get myself into as best shape as possible to help me get off of my meds. if i really make the leap where i can build some muscle and drop to about 15% body fat and still need meds, then that's okay, but i don't want it to be for lack of trying.

otherwise i just want to not be pudgy and soft and small. i can be small but lean and muscular...