Domicron's Deluxe Super Duper Cheesy Easy

[Domicron]

New journal time, woot.

This isn't my first rodeo, i have a couple of previous ones:

most recently, i had a joint log with DAaaMan64 and Monkay that we're breaking up because of scheduling issues. there's a lot each of us having going on at different speeds and it's easy for entries and input to get lost

before that, i had a solo log in the Nutrition section which i stopped when we started the joint log.

About the Domicron

i keep my stats up to date, so as of today i'm 5'6 weighing in at about 164.5 and a very rough estimated bf of 20%. i'm slowly bulking and have been ding so for about a month and a half with acceptable results. after a good year and a half or so of lifting in college i stopped until very recently. last couple of years i've built for myself a gym in my basement where i do all my work. i would say i've been lifting consistently for less than a year, so far. but enjoying it

I consider myself an open book, so any questions you have please ask. I also appreciate criticism, so if you have thoughts or advice on my programming or diet or otherwise please share it.

The Program
I'm currently training with a PPL program about 5 times a week, following the ideas Kelei typed out in his Hypertrophy routine. decent volume, nothing mindblowing. i work long hours and have a kid on the way, so training is up and down sometimes. I'm still using beginner level weight on the bar, but i'm not in a hurry to brag amount my lifts, and have plenty of patience.

My exercise choices change a little after each deload week, which is something i enjoy about this program. i'm using it to experiment with different movements and seeing how i like them.

The Diet
i'm very slowly bulking on 2700 calories/day. Average day's macros are ~100g fat, ~160 PRO, and ~200CHO. left to my own devices i'll average under that. bulk has been a pretty decent 2 pounds per month and i'm looking to bulk til the new year and then cut for awhile.

that's it for now, i've a picture of some food to upload later when i'm not busy and today is the end of my deload. first workout entry should be tomorrow.

[themonkay]

Boom!
1st!

[necon76]

In on last page!

[Domicron]

got caught up on sleep this morning, and i needed it after 2 ****ty days of sleep. i got some decent DOMS in my hamstrings and in my glutes from squats and SLDL yesterday

the wife made me breakfast yesterday: ramen noodles with some tomato sauce, beef satay and a hard boiled egg with 2 pancakes and fruit on the side. awesome

Boom!
1st!

In on last page!

well looks like that's a wrap on this log!

[Canadiantuxedo]

Just out of curiosity, can I ask why you're bulking when you're close to 20%?

[Domicron]

Just out of curiosity, can I ask why you're bulking when you're close to 20%?

yeah i've always put some pics in my journal OP but was kind of busy so no chance yesterday.

Long story short is that i'm very much skinny fat, as in very low muscle mass. in the spring, my goal was to cut to about 140-145 and then start bulking. what happened is that i realized at 153 that i wasn't going to get very much benefit from a deficit enough to get really lean without any muscle to preserve. here's how i looked (spoiler tag used cuz large picture)

Spoiler!

and my most recent pic, i'm over 160 at this time

Spoiler!

you can see more pictures in my bodyspace and i'm curious to hear if you support my thinking and the thinking by many others in my old log: that lack of muscle mass makes a cut not a very good idea.

[Canadiantuxedo]

So you were just concerned that you didn't have enough LBM to get away with a decent cut? I can understand that. and now you're just focusing on building a solid foundation while lean bulking?

[Domicron]

So you were just concerned that you didn't have enough LBM to get away with a decent cut? I can understand that. and now you're just focusing on building a solid foundation while lean bulking?

exactly. its what i tried when i first got started a couple years ago, but didn't have the discipline or understanding that i do now

[klaximilian]

You're going to crush it.

2700 cals is how much over maintenance?

[Domicron]

You're going to crush it.

2700 cals is how much over maintenance?

thanks. its about 250-350 over maintenance. when i miss my mark i'm usually low; of course once in a while i'll come in high, but it's been working for me so far. when i'm lifting, i feel like i can see some progress, but relaxed i look mostly the same.

[DAaaMan64]

In on last page!

lmaooooooooooooooooooooooooooooooooooooooooooooooo oooo

[Steemboat]

thanks. its about 250-350 over maintenance. when i miss my mark i'm usually low; of course once in a while i'll come in high, but it's been working for me so far. when i'm lifting, i feel like i can see some progress, but relaxed i look mostly the same.

That's about a perfect amount over maintenance to prevent much fat gain. Good luck OP.

[necon76]

Mirin bulge in Calvins.


Agree with strategy.


Now stop screwin around y'all screw around too much.

[Domicron]

Push
8/10/15

Bench Press - 125:
8
5
2
2

Bench Press - 115:
3
3
2
failed on 3rd rep


Incline DB Press - 25:
12
7
6
6

1H DB Lat Raise - 10:
15
15
15

1H DB Tricep Extension - 15:
10
10
10

Olympic Ring Pushups:
4

Notes:
very tired going in, pretty happy with what came out, even if it could have been more volume or weight. most of these exercises this is the first time doing them in a while or ever, so still gauging weight.

Bench press: would have been great to get out more reps with my starting weight, but i think between the week off deload and the long day, i'll take it. i'll decide next time if i want to do 125 or 115.

Incline Press: felt pretty good, i need to sweep and mop my floor maps so i can lift barefoot again. i wore my slippers today and my feet tended to slip so i couldn't plant them.

Lat raises: not too bad. i really like anchoring myself to the power rack with the non-lifting hand. keeps me from using too much momentum or whatever. i'm wondering if i should do rear delt flyes one hand at a time with the other hand on a bench.

Tricep extensions: man these looked ugly by the end once fatigue set in lol

Olympic ring bench press: i wanted to do more. but i was really tired.

calories are low tonight, protein relatively low, no big deal.

EDIT: i found a hardboiled egg, an old blueberry muffin (made by the wife), some watermelon, and my wife made Japanese style light and fluffy cheesecake (surprisingly low in calories) and am probably pretty close to 2700, though calories probably only about 100g

[Domicron]

Mirin bulge in Calvins.

Agree with strategy.

thanks dude. so far it's working, but we'll see what the next 10 pounds looks like

Now stop screwin around y'all screw around too much.

you jealous?

[Domicron]

Supplements

so i've been on creatine now for a good month. 5g/night. now that i'm all loaded up, presumably, i'm going to try and remember to take 3-5g (basically just over half a scoop) on nights that i train. sometimes, like last night, i will forget. oh well.

in the past i tried beta alanine but couldn't stay on for the full month to get loaded up, so maybe i'll start adding that to my creatine, but i'm not sure yet. the tingles are funny sometimes, but obnoxious other times. i take the full 6g at once, because i can't be bothered to spread out my dosage, and last time the parathesia hit me in the right ass cheek. the whole thing felt like it had fallen asleep and was waking up again.

i ordered a couple new tub of chocolate isolate, going to see how i like the taste and then try to do 1-2 scoops a day in milk. the goal will be to hit 250 calories, so i definitely need to get redialed in with diet.

when her parents arrive at the end of the month, i'm really curious to see what happens to my macros. they'll be cooking all the time, which is awesome, but they don't tend to cook much meat. i'm thinking i'll be cooking lots of protein on the side for myself to eat on top of what they like (our tastes don't always overlap)

Weight this morning: 165.2

[TypeNirvash]

In to see pictures of Domi's junk inside of CK undies.

Looks like William isn't the only one around here who's Hung.

[Domicron]

hey sweetie pie, thanks for coming along for the ride. yeah i'm pretty shameless with my progress pics, usually..

also my triceps are very sore today, chest isn't too bad, but my hammies are still a little stiff as well. gonna take that as a good sign that i need to do more SLDL, which i find i enjoy now more than RDLs.

i'm still trying to decide if and how i should add heavy Sumo Deadlifts back into my regular routine. you guys think i should just add at the end of leg day? or before SLDL?

or should i just stick with SLDL and up the weight

[DAaaMan64]

I do not have a good grasp of your programming, but:

Put it where you think you'd do the work. If I had my preference I'd put it before SLDL because it's a more exciting lift and gives you a better idea of progress.

And dude, thanks for naming your log that. LMAO. Can't believe that chit came out of dream. Never had a dream like that, I think it was the anti-histamine.

[Domicron]

I do not have a good grasp of your programming, but:

Put it where you think you'd do the work. If I had my preference I'd put it before SLDL because it's a more exciting lift and gives you a better idea of progress.

And dude, thanks for naming your log that. LMAO. Can't believe that chit came out of dream. Never had a dream like that, I think it was the anti-histamine.

programming, right forgot to give my current exercise selection with my PPL:

Push
Bench Press
Incline DB Press
DB Lat Raise
DB Tricep Extensions
Olympic Ring Pushups

Pull
Pull ups
Barbell Row
DB Row
DB Rear Delt Fly
Bicep curls

Legs
Squat
Maybe Deadlifts?
Stiff Legged Deadlifts
Split Squats
Calve Raises

the goal is to hit each muscle group twice over the course of 5 days. based on Kelei's program, each set is as many possible with 30 second rest, shooting for 30 reps with each of the main movements, and more on accessories where the weight is light.

with sumo deadlifts, i don't think i'd want to do AMRAP for 30 reps though; i'd want to manage that volume somehow

lol the name is glorious. for those who don't know, DAaaMan64 said he had a dream where i ran a restaurant called Domicron's Deluxe Super Duper Cheesy Easy. i should have given you credit in the OP, but **** you anyway.

[themonkay]

Alternate sumo and stiff legged?

[necon76]

If you want them in there, do your Deads first on pull day, & drop a row movement.


But don't try to use R/P for them, you'll wreck yourself. I really enjoyed the method recommended in this variant of R/P training.

https://www.muscleandstrength.com/wo...-workout-split

Good combo of sub-max (yet still heavy) weight & volume.

[Domicron]

Alternate sumo and stiff legged?

If you want them in there, do your Deads first on pull day, & drop a row movement.


But don't try to use R/P for them, you'll wreck yourself. I really enjoyed the method recommended in this variant of R/P training.

https://www.muscleandstrength.com/wo...-workout-split

Good combo of sub-max (yet still heavy) weight & volume.

I do like the idea of singles in 10 minutes for pacing deadlifts...

otherwise alternating with SLDL vs throwing out upright rows for the Deads are good choices. probably leaning towards pull day, but am worried about wearing out my lower back before squat day...or is that a nonissue? also would deadlifts wreck my pull ups?

[necon76]

I don't find deads impact my pullups. You may drop a rep or 2 but that's NBD. I doubt it though.

And it all depends on how well you recover as to how they'll affect your squat day. A lot of peeps run pull/push/legs to get around that issue.

[Domicron]

thanks guys, i'm pulling tomorrow, so i'll give the Sumo deadlifting a shot and drop barbell row. if i feel like it sucks, i'll alternate sumo deadlift with SLDL on leg day.

tomorrow now looks like this;

Pull
Sumo Deadlift
Pull ups
DB Row
Rear Delt Fly or Row
Bicep curls

i was looking at alternatives for rear delt rows because i feel like i'm just flailing at the end. either i'll do them one hand at a time, like my lat raises, with the other hand on the bench, or i'll give rear delt rows a shot and see how it looks. i know form tends to go to **** once i'm tired, but the end of my rear delt flyes tends to look awful.

[jbball92]

thanks guys, i'm pulling tomorrow, so i'll give the Sumo deadlifting a shot and drop barbell row. if i feel like it sucks, i'll alternate sumo deadlift with SLDL on leg day.

tomorrow now looks like this;

Pull
Sumo Deadlift
Pull ups
DB Row
Rear Delt Fly or Row
Bicep curls

i was looking at alternatives for rear delt rows because i feel like i'm just flailing at the end. either i'll do them one hand at a time, like my lat raises, with the other hand on the bench, or i'll give rear delt rows a shot and see how it looks. i know form tends to go to **** once i'm tired, but the end of my rear delt flyes tends to look awful.

check these out for rear delts, amigo, 18:20, a variation on the BB row that works well for the RD

[Domicron]

that looks nice man, thanks! that'll probably work better than the dumbbells...

btw i can't believe i haven't posted pics of my gym yet. i LOVE posting pics of my basement









i really enjoy lifting down here. it's cool, it's mostly quiet, and i have it to myself, other than sharing some junk being stored in the extra space...

[jbball92]

damn thats legit dude ^^

whats your next investment for home gym?

[Domicron]

damn thats legit dude ^^

whats your next investment for home gym?

thanks man, i'm trying not to spend money on the gym lately, mostly just trolling craigslist for exceptional deals. the bumper racks i got for net $20 after selling a third for $80.

backup barbell, GHD, leg press, so much i could buy lol...

[Domicron]

Pull
8/11/15

Deadlifts - 185:
10 Minute Timer | 16 singles

Pull ups:
5
5
4
5
4
3
2
2

DB Row - 35:
12
10
10

Barbell Rear Delt Row - 45:
10
10
10

DB Bicep Curls (alternating) - 15:
12
10
10

pretty good workout today, actually. fasted, and i was pretty hungry, but managed well once i got started.

warmed up with 95 on deadlifts, loaded 185, set a timer and just had at it. will bump to 195 next time.

Pull ups i went without straps today (i've been using straps for a few pull days to see if it helped my lats more) but i think they were not bad. got distracted between 2nd and 3rd set but got back on track.

DB Rows i need to start with my left hand and match with the right, feel like my left arm row had more body english than the right...

rear delt rows felt fine, might not have gotten high enough on some of the later reps, but i'll keep at it. or i could try these lying down on a bench, not sure