Domicron's Deluxe Super Duper Cheesy Easy

[themonkay]

Deadlifts with a timer...


Clearly an undercover crossfitter

[Domicron]

Deadlifts with a timer...


Clearly an undercover crossfitter

i know rite? gonna start charging myself $150/mo to lift in my basement.

but it seems like a nice way to setup volume in a rep/pause style workout

[Domicron]

bump for new page

[center]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[center]

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

[themonkay]

Lol


I've actually done timer deadlifts myself. Idk why, but it sure as hell was fun.

[klaximilian]

i know rite? gonna start charging myself $150/mo to lift in my basement.

but it seems like a nice way to setup volume in a rep/pause style workout

Good idea. I wear a G-Shock watch to the gym when I'm doing strictly rest-pause. It helps keep you honest with rest periods.

In to see Domi charge himself Crossfit fees.

damn thats legit dude ^^

whats your next investment for home gym?

It's very legit. Really mirin that setup.

[Domicron]

Deadlifts with a timer...


Clearly an undercover crossfitter

closet crossfitter fist bump

Good idea. I wear a G-Shock watch to the gym when I'm doing strictly rest-pause. It helps keep you honest with rest periods.

In to see Domi charge himself Crossfit fees.

i can't even wear my wedding band because i get a rash anytime moisture is held against my skin, so i definitely don't wear watches.

since starting, i'm getting better, slowly, about adding volume and working faster. as i get better at it, i will add a gym timer to keep track of time. or just a clock with a second hand. i usually just count to 30 between sets.

[klaximilian]

closet crossfitter fist bump

i can't even wear my wedding band because i get a rash anytime moisture is held against my skin, so i definitely don't wear watches.

since starting, i'm getting better, slowly, about adding volume and working faster. as i get better at it, i will add a gym timer to keep track of time. or just a clock with a second hand. i usually just count to 30 between sets.

Good stuff Domi!

I'll be honest, I struggled with the routine at first but I stuck with it. It gets easier, you get stronger, your endurance goes up, your mid-range strength will start to shoot up, and you'll start seeing visible changes.

This routine is meant to humble you. It's not for the faint of heart when done correctly.

[Domicron]

Good stuff Domi!

I'll be honest, I struggled with the routine at first but I stuck with it. It gets easier, you get stronger, your endurance goes up, your mid-range strength will start to shoot up, and you'll start seeing visible changes.

This routine is meant to humble you. It's not for the faint of heart when done correctly.

yeah i'm starting to figure that out.

the only problem is that i like to complain a lot while i'm doing **** lol. doesn't mean i'm not going to keep doing it

[Jasonk282]

yeah i'm starting to figure that out.

the only problem is that i like to complain a lot while i'm doing **** lol. doesn't mean i'm not going to keep doing it

2nd it gets easierr as you keep doing it. just get a cheap stop watch and run it during your rest periods.

[Domicron]

2nd it gets easierr as you keep doing it. just get a cheap stop watch and run it during your rest periods.

Good to know. I feel like im getting better at it, at least compared to when i started. Just gotta make sure to keep pushing myself with more reps, or more weight and not get complacent with progress already made

[Jasonk282]

Good to know. I feel like im getting better at it, at least compared to when i started. Just gotta make sure to keep pushing myself with more reps, or more weight and not get complacent with progress already made

Even if you do the same weight in less time you've made progress...it's called density training.

If you did say 115 for 50 reps and it took you say 5 minutes and now you're doing 115 for 50 reps and it's taking you 2.5 minutes...you have increased your work capacity/density.

[Payton1221]

[center]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

If you are pressed for time, I think that you could drop the last two exercises on these days and it wouldn't affect your results any. The first exercises in each routine are the "money" exercises!

Good luck, now nuthin' to it but to do it

[Domicron]

If you are pressed for time, I think that you could drop the last two exercises on these days and it wouldn't affect your results any. The first exercises in each routine are the "money" exercises!

Good luck, now nuthin' to it but to do it

definitely. there's usually 2 or 3 workouts per month, at least, that end up being just the first couple of lifts. i used to be too reliant on structure and i would get upset when i had to miss a day, or didn't have time for a full workout, and it'd throw me off. it's a product of my ADD: i use structure to keep myself on track, and would get down on myself for messing up. now i realize that it happens and i just have to deal with it.

anyhow, today was busy as fuk. up at 7 and only a little bit of down time all day. for dinner tonight my wife made pork Katsu with egg.

[Jasonk282]

delicious looking fried pork loin...

[Domicron]

thanks, yeah it was good, but a little too much food a little too late at night...

no legs this morning, i kind of had to take a dump, but wasn't quite ready...didn't want to have to stop mid-squats to drop a deuce...lol

legs will come tomorrow

[Domicron]

couple busy days, no time to lift until this morning.

Legs
8/14/15
*30 seconds between all sets*

Warm up - squats:
bw x 10
45 x 10
95 x 5

Squats - 145:
8
8
6
5
4

Split Squats - bw:
15
**** split squats

SLDL - 115:
12
8
5
5

holy **** i'm worn out. was it the split squats? i don't know but i'm mucho tired today.

squats: felt fine. going to keep it at 145 for a while

split squats: not bulgarian, both feet on the ground. i made a mistake going for 15 on each leg...i'll start with like 8 or 10 next time and try to do 2 sets. after squats, these are brutal.

SLDL: i think i should have taken another couple minutes rest after split squats, because i was worn out...

still dripping with sweat...jesus...

[DAaaMan64]

sweet dude, nice effort.

A few of these and you'll have yourself an all new work capacity!!

[Domicron]

sweet dude, nice effort.

A few of these and you'll have yourself an all new work capacity!!

thanks man, leg day is still a struggle for me to get in enough volume...i gotta keep working to add volume for better results...

[themonkay]

sweet dude, nice effort.

A few of these and you'll have yourself an all new work capacity!!

So much this.

Work capacity training in lifting is severely underrated

[Jasonk282]

So much this.

Work capacity training in lifting is severely underrated

BIG time underrate. doing the same work or more in less time is in fact progress and a sign that you're getting stronger.

[klaximilian]

couple busy days, no time to lift until this morning.

Legs
8/14/15
*30 seconds between all sets*

Warm up - squats:
bw x 10
45 x 10
95 x 5

Squats - 145:
8
8
6
5
4

Split Squats - bw:
15
**** split squats

SLDL - 115:
12
8
5
5

holy **** i'm worn out. was it the split squats? i don't know but i'm mucho tired today.

squats: felt fine. going to keep it at 145 for a while

split squats: not bulgarian, both feet on the ground. i made a mistake going for 15 on each leg...i'll start with like 8 or 10 next time and try to do 2 sets. after squats, these are brutal.

SLDL: i think i should have taken another couple minutes rest after split squats, because i was worn out...

still dripping with sweat...jesus...

Yeeeeeeeessssss!

Great work Domi. That's how it's done!

And agree on work capacity. Once that starts to improve you'll be able to add volume/tonnage/density, all which will drive you towards your goals, both aesthetic and strength related.

[Domicron]

So much this.

Work capacity training in lifting is severely underrated

BIG time underrate. doing the same work or more in less time is in fact progress and a sign that you're getting stronger.

Yeeeeeeeessssss!

Great work Domi. That's how it's done!

And agree on work capacity. Once that starts to improve you'll be able to add volume/tonnage/density, all which will drive you towards your goals, both aesthetic and strength related.

thanks guys. i guess that's the big advantage of this routine so far, the pace of it keeps me working. tomorrow is going to be a ****ing busy day. starts at 7 am, will be busy pretty much non-stop until midnight...

[Domicron]

Push
8/15/15

Bench Press - 125:
8
6
4
3
2
1
(failed on a 2nd rep on last set)

Incline DB Press - 30:
12
8
5
6

1H DB Lat Raise - 10:
12
12
12

1H Tricep Extension - 10:
12
12
12

Olympic Ring Pushup:
8
5

awesome when i type up a workout entry and then i get some error from the site...

this workout was off of 5 hours of sleep. was up at 6:30 today to take advantage of a sale (bought a 55in TV for $600). luckily my workout buddy stopped by, which helped to give me a boost at the start. our pacing for today's workout was better than when he's usually here, i think because the 1-h DB work didn't require us to work in. still, we flew through the barbell bench and 2h db incline press, which is nice.

Bench Press i'm still struggling...125 is too bold of an attempt for me, at least with 30 seconds rest. the options are to stay with the weight and take longer rest, or lower the weight and keep up the pace. i'm going to lower to 115 and then 120...

now that i'm a few cycles in, i'm also going to start trying to hold myself to kelei's recommendation of 8-12 rep progression on most of my lifts, and not just my first ones. i've been using the excuse of form, or volume, or something, but i think i'm past that now. there are still some exercises that i'm working on, especially the more isolated ones like tricep extensions and split squats, which are really worn out and might take some time to adapt. but all in all i want to start getting a nice intensity from start to finish, instead of starting out intense with the rep pause, and then petering out with sets of 12-15 on the last lifts.

i got some food shots, but you guys'll have to wait til later tonight.

back to work: it's looking like close to 18 hours today...

[Domicron]

some food from the last couple days.

went to a french restaurant for some onion soup (delicious)


and some beef stew with papardelle (not bad, kind of heavy)


this morning i cooked some breakfast hash. kind of a pain in the ass, but worth it. i suck at taking food pics, but this is a bowl big enough to feed 6 (4 of us for breakfast and 2 servings leftover). not pictured are half a dozen eggs over easy to go on everyone's hash


for lunch i made marsala chicken thighs. turned out pretty well, though the skin wasn't crispy


leftover brussels sprouts, leftover curry, fresh rice and those thighs...

[Domicron]

Pull
8/16/15

Sumo Deadlifts - 205:
13 reps in 10 minutes

Pull Ups:
7
5
4
4
3
3
2
2

1H DB Row - 40:
10
10
10

Rear Deltoid Row - 45:
14

notes later, shower, lunch and work next.

[jbball92]

strong 8 sets of pullups, im guessing you felt those later on huh?

[Domicron]

busy day, no time for notes.

deadlifts felt heavy today, especially for my grip. it wasn't failing, but i need to focus next time when i bump up the weights.

rows i remembered to start from the left side, and match my right to it, instead of the other way around. 10's across, but the last set wasn't pretty, going to repeat with this weight until i get it better, try to use another set or so instead of trying to bang them out fast.

rear deltoid rows i was just throwing a few in there to get them in, but i was really wanting to leave after the rows.

it's been a busy day, but next week i have more time off before the in-laws arrive to prepare the house.

strong 8 sets of pullups, im guessing you felt those later on huh?

thanks, yeah they're not too bad. i never really feel sore in my lats so much. i DO feel some tightness in my shoulder, i think i should have stopped at 10 on the rear delt rows and then done more sets, except i was trying to just finish up.

[klaximilian]

Good work Domi. The pullups looked great.

Does it feel like your recovery between RP sets in improving?

[Domicron]

Thanks Klax, yeah i feel like between sets i'm recovering better, though deadlifts had me fairly gassed for a few minutes when i was done. i notice it in my squats i think the most: that after 30 seconds i'm still feeling tired, but once i get started with the next set i'm able to put up quality reps.

[klaximilian]

Thanks Klax, yeah i feel like between sets i'm recovering better, though deadlifts had me fairly gassed for a few minutes when i was done. i notice it in my squats i think the most: that after 30 seconds i'm still feeling tired, but once i get started with the next set i'm able to put up quality reps.

Great, that's progress. Squats and Deadlifts are brutal on minimal rest, but push through it and slowly try to reduce rest and you'll see your work capacity jump in no time.

Accessory lifts should be relatively easy to stay within 30 seconds and hammer out sets of 2-4.