SUNCLOUD'S workout log with assorted goodies

suncloud said:
shrugs behind the back 200 x 8/6/4 - any clue why i'm recovering like this for this movement? very weird reps for a R/P scheme
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That looks like a pretty "normal" rep scheme to me man... what concerns you? That you should get more reps in continuing sets? If I were you, I might drop the weight a bit so you can bang out 12 / 10 / 8 or something... Other than that it seems pretty usual muscle wise.

You'll like Money's band. He gave me a CD when I was out there.
 
TimberLakers said:
That looks like a pretty "normal" rep scheme to me man... what concerns you? That you should get more reps in continuing sets? If I were you, I might drop the weight a bit so you can bang out 12 / 10 / 8 or something... Other than that it seems pretty usual muscle wise.
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well, its rest paused like the rest of my sets - DC style, so a 30 second break between them. usually i do lets say 8/5/3, or so - drop the reps by half and add one seems to be my normal recovery on most exercises. 8/6/4 is one more rep in each set than i would have expected.


You'll like Money's band. He gave me a CD when I was out there.
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nice music. i'm not really a reggae fan, but the two guitar players suggest its more of a jimi hendrix style, and the beginning warmup jam reminded me of metallica. also, the lead singers energy completely belies the music style, and i was very surprised at the high energy.
 
suncloud said:
well, its rest paused like the rest of my sets - DC style, so a 30 second break between them. usually i do lets say 8/5/3, or so - drop the reps by half and add one seems to be my normal recovery on most exercises. 8/6/4 is one more rep in each set than i would have expected.




nice music. i'm not really a reggae fan, but the two guitar players suggest its more of a jimi hendrix style, and the beginning warmup jam reminded me of metallica. also, the lead singers energy completely belies the music style, and i was very surprised at the high energy.
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Oh, I get it. You're complaining because you're too strong. :squintfinger:
 
suncloud said:
could you elaborate on that? the name alone is intriguing :D
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Lol. Charles Atlas?

He was a muscle guy from the 1950's, famous for promoting his "Atlas Man" routine. All (or at least the greater majority) of his exercises were based on maintaining static positions.

I remember they took a jab at him on the show, Ren & Stimpy, where he was parodized as "Rotating Globe Man".
 
thesinner said:
Lol. Charles Atlas?

He was a muscle guy from the 1950's, famous for promoting his "Atlas Man" routine. All (or at least the greater majority) of his exercises were based on maintaining static positions.

I remember they took a jab at him on the show, Ren & Stimpy, where he was parodized as "Rotating Globe Man".
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ahh. the ripping the telephone book in half guy :) that's about all i knew of him.


pistonpump said:
first time in here sun, i noticed you mentioned something about 5htp, are you supplmenting that? if so for what reason?
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5-HTP is supposed to elevate your mood, hence reducing some (but not all) of the aggression of the tren.
 
Hey it was good to meet you Sunny! Thanks for coming out to see us, I know you drove a long way. That night was actually quite a blast, it was our first time up in Nor-Cal as a band. We'll have to kick it again next time I am up there, maybe we can get a workout in.
 
GMG760 said:
Hey it was good to meet you Sunny! Thanks for coming out to see us, I know you drove a long way. That night was actually quite a blast, it was our first time up in Nor-Cal as a band. We'll have to kick it again next time I am up there, maybe we can get a workout in.
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hey GMG, you guys have anything online? youtube or anything?
 
GMG760 said:
Hey it was good to meet you Sunny! Thanks for coming out to see us, I know you drove a long way. That night was actually quite a blast, it was our first time up in Nor-Cal as a band. We'll have to kick it again next time I am up there, maybe we can get a workout in.
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dude, it was a blast. sorry i had to ditch early - just because my girl let me go out doesn't mean i get to sleep in. you guys have a good thing going there - very uniquely done style of reggae.

if you're ever up here again and need a workout partner, let me know :)
 
Liftergym33 said:
hey GMG, you guys have anything online? youtube or anything?
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Yea, youtube "Stone Senses" . There is some really old stuff and some fairly new stuff. The more recent stuff is footage from this past new years and another from the belly up.

Invalid Link Removed is where to find out the most about us.
 
suncloud said:
dude, it was a blast. sorry i had to ditch early - just because my girl let me go out doesn't mean i get to sleep in. you guys have a good thing going there - very uniquely done style of reggae.

if you're ever up here again and need a workout partner, let me know :)
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For sure! We'll hopefully be coming up that way every month or so from now on. My GF and I are going up for just a weekend getaway here pretty soon, maybe I'll convince her to go afternoon wine tasting in Napa or something while we bust out a workout.
 
pistonpump said:
i see. so you are on tren? what tren?

aggression is that bad? i like aggression personally.
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Dienedrone (tren) by AMS and H-drol by CEL :)

aggression (last time i ran it) i tried to start a fight with some guy that tried to stop way before a red light - i felt he had tried to purposely get me to rear end him. i pulled over, and he started raising his hands like "what you gonna do" and i started screaming at him to get out of his car and settle this like men...

here's the problem - that was 3 weeks in, and this cycle is slotted for 6 weeks :scared:
 
GMG760 said:
For sure! We'll hopefully be coming up that way every month or so from now on. My GF and I are going up for just a weekend getaway here pretty soon, maybe I'll convince her to go afternoon wine tasting in Napa or something while we bust out a workout.
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brotha, i'm totally down for that :)
 
GMG760 said:
Yea, youtube "Stone Senses" . There is some really old stuff and some fairly new stuff. The more recent stuff is footage from this past new years and another from the belly up.

Invalid Link Removed is where to find out the most about us.
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GMG- Just wanted to say im diggin the music bro! Im going through Pain Killer withdrawls and its seeming to help with some of my anxiousness and forward thought process!
 
so another monday is here. i've been trying to lift more weights than i should in an effort to find where my current sets should be at. i had some seriously good increases here. bold's are PR's :)

Monday
Chest/Tri's
bench 225 x 7/4/2 - lost 3 reps, up 20 lbs!
tricep dips BW + 100 6/3/2 - down 3 reps up 10 lbs.
upright rows (smith) 155x 7/4/2 - up 10 lbs, same reps super wide gip - pinkies on the band
incline bench 185x 8/5/3 down one rep, 30 lbs :)
CG bench 175x 8/5/3 up 5 reps, since tri dips wasn't in mass building range i focused on reps instead of weight
military press 175x7/4/2 up one rep and 20 lbs. tried 185, but only got 3 reps :(
reverse grip tricep pushdown 120x8/4/1 - up 2 reps.
cable crossovers 80 x 8/4/2 - up 10 lbs, no idea on reps.
cardio (bike) for 15 minutes again. cardio is a waste of calories :)


feeling great, mood way up, no aggression worth noting. this is going to be a fucking awesome run!

EDIT : pics will be up tonight
 
suncloud said:
brotha, i'm totally down for that :)
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Dang, im goin to have to make a trip down there! I lived in Sac for 2months.... Have lots of family and friends through out all of cali!

SC- I bought ULTRA pasterized (sp?) Half and Half its all they had. Dont know if theres much diff. between each but im goin to try 1/3 cup tonite and see what happens. Ill take a lactose pill of course!
 
suncloud said:
so another monday is here. i've been trying to lift more weights than i should in an effort to find where my current sets should be at. i had some seriously good increases here. bold's are PR's :)

Monday

tricep dips BW + 100 6/3/2 - down 3 reps up 10 lbs.
upright rows (smith) 155x 7/4/2 - up 10 lbs, same reps super wide gip - pinkies on the band
incline bench 185x 8/5/3 down one rep, 30 lbs :)
CG bench 175x 8/5/3 up 5 reps, since tri dips wasn't in mass building range i focused on reps instead of weight
military press 175x7/4/2 up one rep and 20 lbs. tried 185, but only got 3 reps :(


feeling great, mood way up, no aggression worth noting. this is going to be a fucking awesome run!

EDIT : pics will be up tonight
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Freaking amazing man! Over the last 3+ yrs ive been reading logs ive never seen one start out so insane right off the bat and your still kickin and feeling wonderful to boot bro! Keep her going and pushing the iron higher and higher! Hope your able to eat enough cals to compensate for the increase in your HULKNESS!
 
Teg said:
Freaking amazing man! Over the last 3+ yrs ive been reading logs ive never seen one start out so insane right off the bat and your still kickin and feeling wonderful to boot bro! Keep her going and pushing the iron higher and higher! Hope your able to eat enough cals to compensate for the increase in your HULKNESS!
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thanks man.

i must say here that the NOS-FX i did right before this i set a PR for weighted dips, so i was in a way primed to tear this up. that and tren kicks in very fast. so long as you're able to push harder than normal, PR's will come :)
 
Teg said:
Dang, im goin to have to make a trip down there! I lived in Sac for 2months.... Have lots of family and friends through out all of cali!

SC- I bought ULTRA pasterized (sp?) Half and Half its all they had. Dont know if theres much diff. between each but im goin to try 1/3 cup tonite and see what happens. Ill take a lactose pill of course!
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half and half is the ultimate bulking agent :)
 
suncloud said:
so another monday is here. i've been trying to lift more weights than i should in an effort to find where my current sets should be at. i had some seriously good increases here. bold's are PR's :)

Monday
Chest/Tri's
bench 225 x 7/4/2 - lost 3 reps, up 20 lbs!
tricep dips BW + 100 6/3/2 - down 3 reps up 10 lbs.
upright rows (smith) 155x 7/4/2 - up 10 lbs, same reps super wide gip - pinkies on the band
incline bench 185x 8/5/3 down one rep, 30 lbs :)
CG bench 175x 8/5/3 up 5 reps, since tri dips wasn't in mass building range i focused on reps instead of weight
military press 175x7/4/2 up one rep and 20 lbs. tried 185, but only got 3 reps :(
reverse grip tricep pushdown 120x8/4/1 - up 2 reps.
cable crossovers 80 x 8/4/2 - up 10 lbs, no idea on reps.
cardio (bike) for 15 minutes again. cardio is a waste of calories :)


feeling great, mood way up, no aggression worth noting. this is going to be a fucking awesome run!

EDIT : pics will be up tonight
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Looking great man! your wicked strong on tri's! congrats on all the PR's sunny, Your success is trumping for sure, looking foward to the pics later once i get home, any noticeable changes yet?
 
Liftergym33 said:
Looking great man! your wicked strong on tri's! congrats on all the PR's sunny, Your success is trumping for sure, looking foward to the pics later once i get home, any noticeable changes yet?
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nothing noticeable, except maybe my delts are more "capped" looking. i usually can't tell from one picture to another :)
 
I don't know how you guys strap on so much weight for dips. By the time I get to dips my chest is blasted. I have a hard time busting out 3 sets of 10 at BW.
 
TL, I do triceps before my back routine. I used to do it after chest/shoulders and it was always just a feeling of trying to get thru it instead of wanting to hammer them. Now that it is first up on the routine...the pounds are much heavier and the results solid. It also does not affect my back routine.

Cycle looks great Sunny...like you said,"This is six weeks!!"
 
TimberLakers said:
I don't know how you guys strap on so much weight for dips. By the time I get to dips my chest is blasted. I have a hard time busting out 3 sets of 10 at BW.
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i try to do the tricep version of dips, where i keep my body relatively straight to take most of my chest out of the equation. and my tri's need to take a beating to get them even a little bit sore :)

AZMIDLYF said:
TL, I do triceps before my back routine. I used to do it after chest/shoulders and it was always just a feeling of trying to get thru it instead of wanting to hammer them. Now that it is first up on the routine...the pounds are much heavier and the results solid. It also does not affect my back routine.

Cycle looks great Sunny...like you said,"This is six weeks!!"
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6 weeks it is! i'll have pics up this morning. asked girly girl to do them yesterday, but apparently operating a camera was a little too tricky for her :bandit:
 
another great day is here. its raining, and the drivers suck, and i can really feel some extra aggression today. granted, there's at least a reason for my anger though. no other sides i can think of. mood is great. caught the "gym high" doing deads today :)

PR's in bold.

tuesday
back/bi's/rear delts
rest/pause
chins (wide, weighted) BW+25 lbs 8/4/3 up one stinking rep. WTF over?
deads 245x9/5/3 - up 8 reps!
face pulls 150x12/7/4 - up 10 lbs and 10 reps! double pulleyed, so 75 lbs real world. maxed this stack so i'll try a different stack next week :)
barbell rows - 150 x 7/4/3 - up one rep and 10 more pounds
machine curls 120x 10/6/4 - up 20 lbs down 1 rep
standing shrugs - 250x 10/6/4 - up 20 lbs, and up 8 reps!
reverse pec dec machine - 100x 9/5/3 up 10 lbs and 6 reps
cardio - elliptical - 15 minutes. it hurt to walk after doing the elliptical and going up that much on deads!

the reason i chose not to go up in weights on deads today is because last week, i did a rep scheme of 5/3/1. rep range for mass is 8-12, so i concentrated on hitting the target rep range rather than weight. in retrospect, i should have added those 2.5 pound thingies, because i know i could have pulled 5 pounds more. nevertheless, a spectacular workout, which i am very proud of.

possible PR for shrugs, but i really don't know. 280 will be, and i'm sure of that.
 
Nice workout bud! Your back looks like it is filling out!
 
suncloud said:
1 WEEK IN pics !

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Berry Berry Noice Mang.... Cant tell much of difference visual wise if any at all, but then again, its only been 1week. But with in that 1week your strength has been quite amazing to say the very least! So my best guess is your "growth" will happen in the later weeks and incuring into PCT. BTW did you have a chance to Weigh and Measure prior????

Ok back to my uncontrolable leg twitching and axiousness!



GMG- Thanks for the big hit my friend! Listening to SS right now :)
 
TimberLakers said:
I don't know how you guys strap on so much weight for dips. By the time I get to dips my chest is blasted. I have a hard time busting out 3 sets of 10 at BW.
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Bro, Im with you, Sunny is like super human right now! "Ya guys nothing major to report, did dips+200lbs no biggy:)"

I cant see the pics sunny im at work , but im sure based on what GMG said your looking great man! congrats on the 100th PR for the cycle :) this is an insane run brotha!
 
GMG760 said:
Nice workout bud! Your back looks like it is filling out!
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i frikken hope so. i might go back to the gym and spend some time trying to "feel" my lats.

Teg said:
Berry Berry Noice Mang.... Cant tell much of difference visual wise if any at all, but then again, its only been 1week. But with in that 1week your strength has been quite amazing to say the very least! So my best guess is your "growth" will happen in the later weeks and incuring into PCT. BTW did you have a chance to Weigh and Measure prior????
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before weight is 186. i'm not really weighing myself that much anymore though, since i'm almost maxed out on weight for my frame. after this run, its recomp and more recomp :)

Liftergym33 said:
Bro, Im with you, Sunny is like super human right now! "Ya guys nothing major to report, did dips+200lbs no biggy:)"

I cant see the pics sunny im at work , but im sure based on what GMG said your looking great man! congrats on the 100th PR for the cycle :) this is an insane run brotha!
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lol. that would be awesome. i'm super excited about the increases in weight. with the PCT i've got lined up, and running a test booster + L-dopa, i should be able to hold on to hopefully half of the strength gains.
 
suncloud said:
i frikken hope so. i might go back to the gym and spend some time trying to "feel" my lats.
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Uber-Wide grip pull ups with wrist wraps really helped blow up my back.

I use the wraps so that I can get full concentration on my back and not have to worry about my grip or my arms taking over for my lats.
 
GMG760 said:
Uber-Wide grip pull ups with wrist wraps really helped blow up my back.

I use the wraps so that I can get full concentration on my back and not have to worry about my grip or my arms taking over for my lats.
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I had been wondering about that last year when i was doing those as well, not to mention i was pushing more weight on bench then my wrists could handle at my max???? Hmmm maybe i should pick a both wraps and straps this summer if i can make it back to were i was last year!!!
 
GMG760 said:
Uber-Wide grip pull ups with wrist wraps really helped blow up my back.

I use the wraps so that I can get full concentration on my back and not have to worry about my grip or my arms taking over for my lats.
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i'll pick some up tonight, and hit up the gym again to see if i can get this (my lats) going. talked to a guy at my gym today, and he told me where to pick some wraps up :)
 
suncloud said:
i'll pick some up tonight, and hit up the gym again to see if i can get this (my lats) going. talked to a guy at my gym today, and he told me where to pick some wraps up :)
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Look into ATP wraps, a little more money but def worth it! I have bought cheap wraps and decent ones, they dont compare for comfort as you lift heavy stuff.
 
Teg said:
I gotta know something! How did you get a PR Tuesday??? :laugh:

Thanks for the hit bro!
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all of today felt like a PR, that's for sure!

p5sky said:
Look into ATP wraps, a little more money but def worth it! I have bought cheap wraps and decent ones, they dont compare for comfort as you lift heavy stuff.
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will see what the selection is. this town (70k people) seems lacking in some departments.
 
I typically am against wraps for most lifts as I think many lifters who use them are cheating themselves out of a good forearm/grip workout, but with lat pulls and pull ups I think they are crucial for focusing on my back.
 
GMG760 said:
I typically am against wraps for most lifts as I think many lifters who use them are cheating themselves out of a good forearm/grip workout, but with lat pulls and pull ups I think they are crucial for focusing on my back.
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i've noticed my forearms hurt after workouts now that i no longer wear gloves. maybe two months ago, i made the switch, and i can at least feel my forearms get occasional DOMS now. especially on deadlifts.
 
For you Cali folks.

I'll be in Frisco on March 17th and April 7th...

Both for just a day.

Of course I'll be tearing it up while there in case you're around / down.
 
Sunny - For Lats I'm going to recommend another exercise that has really helped me.

Lat Pulldowns at a dual pulley station. Start light and really pull that sh*t down below your ear. You get a much larger range of motion than with a bar.

Squeeze the crap out of your lats at the bottom of the rep.
 
straps are needed imo with heavy deads, i dont want to be doing deads with the over under grip, ive seen alot of injuries...mostly torn biceps and just seems uneven to me, if i have to use a over under grip then im gonna bust out the straps forizzle and do them over over grip
 
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