Domicron's Deluxe Super Duper Cheesy Easy

[themonkay]

seems like a pretty decent workout actually. Are your pull ups usually taken to near failure on every set?

[Domicron]

seems like a pretty decent workout actually. Are your pull ups usually taken to near failure on every set?

thanks. yeah on most of my sets i will stop when i'm not sure i can complete another full rep (chin over bar) but maybe every 3rd set i won't be able to clear the bar on the last rep (i don't count it, unless it's REALLY close LOL).

i spent most of the day in the squat position assembling ikea furniture on the floor, and my lower back is a little stiff (also from deadlifts yesterday). i got more stuff to do before i'm finished, then i'll see how i feel about doing some squats tonight before bed...50/50 chance i either do my leg day or just eat ice cream and pass out.

lower back is feeling kinda sore from hauling boxes of books and other misc crap from upstairs down to my basement, also i'm tired as **** and stil have stuff to do. no squats today...

[Jasonk282]

thanks. yeah on most of my sets i will stop when i'm not sure i can complete another full rep (chin over bar) but maybe every 3rd set i won't be able to clear the bar on the last rep (i don't count it, unless it's REALLY close LOL).

i spent most of the day in the squat position assembling ikea furniture on the floor, and my lower back is a little stiff (also from deadlifts yesterday). i got more stuff to do before i'm finished, then i'll see how i feel about doing some squats tonight before bed...50/50 chance i either do my leg day or just eat ice cream and pass out.

lower back is feeling kinda sore from hauling boxes of books and other misc crap from upstairs down to my basement, also i'm tired as **** and stil have stuff to do. no squats today...

Sometimes it's just better to take a day off and relax...nothing wrong with that.

[klaximilian]

thanks. yeah on most of my sets i will stop when i'm not sure i can complete another full rep (chin over bar) but maybe every 3rd set i won't be able to clear the bar on the last rep (i don't count it, unless it's REALLY close LOL).

Just an idea. I always push myself to fail mid-pullup because there really are no safety concerns with it. You might find that you have an extra rep in you when you thought the tank was empty.

[Domicron]

Sometimes it's just better to take a day off and relax...nothing wrong with that.

This is a good point, although it's less relaxing and more just busy AF. i'm still learning how to roll with the punches; don't want to let "i can take the day off because im busy, or it's a good day to take off" become a habit is all...

Just an idea. I always push myself to fail mid-pullup because there really are no safety concerns with it. You might find that you have an extra rep in you when you thought the tank was empty.

that how i did it in the past and i found that doing it that way my volume was much lower than if i paced myself. although i have felt a little stalled over the past few weeks (30 reps is taking me 8 sets) so maybe it's time to change things up...

[Jasonk282]

This is a good point, although it's less relaxing and more just busy AF. i'm still learning how to roll with the punches; don't want to let "i can take the day off because im busy, or it's a good day to take off" become a habit is all...

Not so much a habit as it is part of life. Chit comes up that you just can;t get to the gym, having a home gym makes it much easier though, but still. It's not like 1 or 2 days a way from teh weight cause life is there is going to be that harmful...just wait till that baby comes.

Hell last year when I was working 6 12s on the power house outage I'd just hit the weights sunday on my off day just to be like I did something. That's when having a simple program is the best...which I will be going back on starting the 31st when I get on the wind turbine job.

[Domicron]

this is not a great start to the week for the Domicron. under 2000 calories yesterday, limited sleep, no energy this morning. started squats, could barely get my first 8 reps with 145. i'm going to try again tomorrow morning; pretend today never happened.

[Jasonk282]

this is not a great start to the week for the Domicron. under 2000 calories yesterday, limited sleep, no energy this morning. started squats, could barely get my first 8 reps with 145. i'm going to try again tomorrow morning; pretend today never happened.

Why did you even stop? Just lower the weight and pump out your reps.

bad workouts happen...consistency is what matters.

[Domicron]

Why did you even stop? Just lower the weight and pump out your reps.

bad workouts happen...consistency is what matters.

work phone calls and a last minute early appointment for work.

[Domicron]

the in-laws are supposed to arrive today, and once they get settled in i'm hoping to find my rhythm again. at work now, the plan is to take off once they get here to pick them up from the airport and then go home, settle in, eat, lift, take care of some work paperwork. if their flight gets delayed though i'll end up working all day and then picking them up and take care of invoices and such...

it's been a rough 7 days so far, but i'm almost through it.

[Jasonk282]

family first, have you though about getting up earlier and hitting the weights?

[Domicron]

family first, have you though about getting up earlier and hitting the weights?

what's up man.

yeah i've been trying, but last week i've had a contractor over here early that i've had to spend some time going over stuff with, early meetings/appointments, and other stuff.

for all my bitching and moaning, i know it's only a week that hasn't gone great. i'm just stressed out and love to complain when i'm stressed out...it's my way of venting.

my life goal outside of the gym lately is to roll with the punches better...

[Jasonk282]

what's up man.

yeah i've been trying, but last week i've had a contractor over here early that i've had to spend some time going over stuff with, early meetings/appointments, and other stuff.

for all my bitching and moaning, i know it's only a week that hasn't gone great. i'm just stressed out and love to complain when i'm stressed out...it's my way of venting.

my life goal outside of the gym lately is to roll with the punches better...

Ok, so you knew you had stuff going on...just get up like 2 hours before that and get some training in.

I'm telling you once that baby comes say good by to any sleep you think you;'re going to get or any sense of normalcy. Your life will literally revolve diapers and feeding...It's probably whay I can go to bed at 11PM, and be awak from 1-3am, and still get up and function at 630am to get the kids off to school.

next week I'll be getting up at 430am and going to work for 10-12 hours a day, so obviously training will be changing as I'm not going to have the engery to hit it 6 days a week liek now.

What I would do in your shoes is literally do one lift a day but crush it on volume...like 6-8 sets of 12 reps for squats, bench, rows, etc...at this point just getting something in is better than nothing.

[Domicron]

Ok, so you knew you had stuff going on...just get up like 2 hours before that and get some training in.

I'm telling you once that baby comes say good by to any sleep you think you;'re going to get or any sense of normalcy. Your life will literally revolve diapers and feeding...It's probably whay I can go to bed at 11PM, and be awak from 1-3am, and still get up and function at 630am to get the kids off to school.

next week I'll be getting up at 430am and going to work for 10-12 hours a day, so obviously training will be changing as I'm not going to have the engery to hit it 6 days a week liek now.

What I would do in your shoes is literally do one lift a day but crush it on volume...like 6-8 sets of 12 reps for squats, bench, rows, etc...at this point just getting something in is better than nothing.

thanks man. definitely going to hit the weights tonight and tomorrow, i think i may back up the weight on my squat and SLDL and go for higher volume though. we'll just count this week as my deload that was supposed to be next week, and then just get back on the horse asap.

[Domicron]

Legs *redux*
8/25/15

Warmup Squats:
45 x 10
95 x 5

Barbell Back Squats - 145:
10
6
6
5
4
3

Stiff Legged Deadlifts - 115:
11
8
6
5

sorry for all the bitching about stress and work and ****. rough 7 days. the in-laws are settled in now and the stress level is way down. hence the great workout tonight. also, gonna get back onto dat dere creatine tonight. gains.

[Jasonk282]

Good chit. Why creatine? If you're getting the minimum protein you're getting enough creatine imo

[Domicron]

wow woke up in the middle of the night to pee and noticed my abs are sore, my traps are sore, my quads are sore as ****, and my lower back, which was on fire when i finished my SLDL, felt just fine. wtf...

now the abs are fine, the traps are a little bit sore, and the quads have a nice burn to them...

Good chit. Why creatine? If you're getting the minimum protein you're getting enough creatine imo

thanks duderino, mostly just for insurance. i eat around the minimum protein level, and there are days that come around like several last week where my protein level was under.

[Jasonk282]

thanks duderino, mostly just for insurance. i eat around the minimum protein level, and there are days that come around like several last week where my protein level was under.

Even being slightly under you're probably getting enough, TBH the only difference I've noticed since I stopped taking creatine is less bloating due to water retention.

[TypeNirvash]

sorry for all the bitching about stress and work and ****. rough 7 days. the in-laws are settled in now and the stress level is way down. hence the great workout tonight. also, gonna get back onto dat dere creatine tonight. gains.

Dude, you should never apologize for feeling the way that you do about anything. You're entitled to feel stressed when things are not routine. It's human

At the same time, I'm glad you're getting back up on the horse bro.

Nice to see that your muscles are all good and sore from your workout. Don't know how you do it at a home gym, brah.

[Domicron]

Dude, you should never apologize for feeling the way that you do about anything. You're entitled to feel stressed when things are not routine. It's human

At the same time, I'm glad you're getting back up on the horse bro.

Nice to see that your muscles are all good and sore from your workout. Don't know how you do it at a home gym, brah.

thanks mane. i let it out a bit more in this thread because it's my log, so it can sound heavy handed lol

finding motivation at home is the toughest part (the 2nd would be lack of equipment, but that's just a matter of how much you enjoy doing certain exercises)

[DAaaMan64]

Even being slightly under you're probably getting enough, TBH the only difference I've noticed since I stopped taking creatine is less bloating due to water retention.

same, maybe that makes me a non-responder or w/e, but the benefits of creatine are overwhelming. So I take it because I'm told.

[Domicron]

Even being slightly under you're probably getting enough, TBH the only difference I've noticed since I stopped taking creatine is less bloating due to water retention.

same, maybe that makes me a non-responder or w/e, but the benefits of creatine are overwhelming. So I take it because I'm told.

i'm kind of in a similar boat. even for the placebo, it's cheap and easy (and i've got a lot left) when i run out (if i run out) i'll try to keep notes on if i notice a difference or not, but until then, the research shows it's got plenty of upside and little downside...

[Jasonk282]

i'm kind of in a similar boat. even for the placebo, it's cheap and easy (and i've got a lot left) when i run out (if i run out) i'll try to keep notes on if i notice a difference or not, but until then, the research shows it's got plenty of upside and little downside...

Seems kind of pointless to spend money on something that;s providing you no benefit, other than you think you need it.

[Domicron]

Push
8/26/15
30 seconds rest between sets

Barbell Bench Press - 115:
10
7
5
3
3
2
2
2
2
2

Incline DB Press - 40:
8
0
0

Incline DB Press - 20:
12
12
10

1h DB Lat Raise - 10:
12
12
12

red means i failed the next attempt, so 3 good reps and a failed 4th.

i sort of found my 2nd wind on bench though, and got some decent reps out of it.

i was a bit ambitious with the incline press, especially after the bench reps...2nd and 3rd set wouldn't budge. dropped the weight and hit my reps at least.

overall, not a bad workout. especially on a long day with only 1700 calories. i could go pass out now, or eat a bunch of food and stay up for a few more hours to digest...decisions decisions...

[Domicron]

definitely got some quad DOMs today, worse than yesterday.

my diet has been at or under maintenance lately. i will work back up towards my bulking target (2700) as i adapt to sharing the house with the in-laws. i haven't been cooking lately. tomorrow we're going to costco and then grilling in the afternoon. i think i'm going to throw on some extra chicken thighs and save them for later.

also thinking about buying a 2-3 pound chuck roast and just searing the thing on the grill and bringing it inside for beef stew. i won't end up with the fond from searing it in the stewing pot, but doing that inside makes a huge mess of oil...

[Jasonk282]

definitely got some quad DOMs today, worse than yesterday.

my diet has been at or under maintenance lately. i will work back up towards my bulking target (2700) as i adapt to sharing the house with the in-laws. i haven't been cooking lately. tomorrow we're going to costco and then grilling in the afternoon. i think i'm going to throw on some extra chicken thighs and save them for later.

also thinking about buying a 2-3 pound chuck roast and just searing the thing on the grill and bringing it inside for beef stew. i won't end up with the fond from searing it in the stewing pot, but doing that inside makes a huge mess of oil...

Just make it all in a crock pot.

IMO it's easier to lift at home versus going to a gym because the weights are always there and any free time you get you can bang out a few sets.

As for the incline presses, sometimes you have have to back off the weight, especially if you killed it on the important life. I do this sometime with my lifts, I might up the weight on the main lifts, then the other lifts just keep the weight the same or add 1-3 more sets, then up the weight next time.

Like today I didn;t really feel like adding 5 lbs to yates and tbar rows, so I did 8 sets instead of my normal 6.

[Domicron]

Just make it all in a crock pot.

thanks, i'll see if i can find it (mothballed it) and fire that sucker up.

As for the incline presses, sometimes you have have to back off the weight, especially if you killed it on the important life. I do this sometime with my lifts, I might up the weight on the main lifts, then the other lifts just keep the weight the same or add 1-3 more sets, then up the weight next time.

Like today I didn;t really feel like adding 5 lbs to yates and tbar rows, so I did 8 sets instead of my normal 6.

thanks for the reminder. i'm definitely noticing some tightness in my chest today, i think i gotta remember to play it by feel when choosing weights, especially for the 2nd and 3rd lifts. always gotta remind myself that the sweet spot on how much weight to use depends on the day...i think the main lift is easy to pick weight, the later ones not so much.

[Domicron]

had some dull soreness/pain in my left shoulder, somewhere around the trap/deltoid area, most of the day yesterday. noticed it in the middle of the night once or twice too, but fell back asleep. woke up, popped some aleve, ate breakfast and then went to do deadlifts. went about 8 minutes and then noticed the shoulder pain again and slowly getting worse by the rep. decided to call it a day. if it's honestly feeling better later, i'll do some low weight high rep sets of rows, but that's about it. want to make sure i give it time to heal.

will probably take my scheduled deload week next week as well.

Pull
8/28/15

Sumo Deadlift warmup:
95 x 10

Sumo Deadlift - 10 minutes:
215 - 9

[Domicron]

Got home at about 11:15, 13 hour day. hungry and only eaten about 1500 calories for the day. the wife was being awesome and cooking me some chicken marsala and green beans and rice so i had hot food to eat without having to settle for McD's. it's often hard to eat at work when you're the manager. busiwork when it's slow, and then at night when dinner is served i'm busy taking care of reports and other stuff so no chance to eat. anyhow since my initial plan of 2000 calories work of McDonalds was out, and i had some time to kill before food was ready, i decided i have no excuse to not at least try to lift some weights.

the father in law was in the basement with me tonight. he's real polite about it too, asking if he could come down while i lifted. kinda feels awesome to have someone respect my space like that. though he did fart a few times in an area that's usually just reserved for my farts...

Legs
8/29/15

Warm up squats:
45 x 10
95 x 10

Squat - 145:
13
7
6
5

SLDL - 115:
12
6
5
5
5

i was pretty happy with my squats, although the last set was harder than i anticipated. i think the long work day and the lack of food sort of caught up to me, but the first few sets felt good. i though i might have had a few more sets, but then after the 4th, i called it. the FIL was asking some questions b/w sets though, so maybe i just lost focus.

the SLDL were okay; my low back felt pretty beat up afterwards.

not sure what my next week is going to look like. if it's as busy as this week, i might take my deload and then go from PPLx5days/week to a full body x 3. i'm still sticking with Kelei's progression scheme. if i do full body i'm just going to use All-Pro's exercise selection: Squats, Bench, Rows, Overhead Press, SLDL, biceps, calves (we'll see if i can hit all 7). still i think getting 30 reps of each of the first 5 3 times a week would be a feat for me...

if 4 days looks more realistic i could go with like a full body push/pull version...who knows. just shooting out some ideas, will consider more later...

picture of dinner:

[Domicron]

my wrists are still bothering me a little, but i DID just get in my new wraps, so that's exciting for either tonight or tomorrow when i bench.

this morning i found some leftover deli pastrami (hillshire farm, so generic) and some swiss but no bread. decided i'd turn it into a sort of melt and eat with 3 eggs:


my mood lately is tied mostly to my stress, which is high. though i'm starting to level off a bit. scheduling is always a bitch around now, and scheduling is stressful when i'm shorthanded, as tends to be the case in a restaurant.