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SUNCLOUD'S workout log with assorted goodies

darn these federal holidays and crowded gyms!

workout to follow


friday
back/bi/rear delts
lat pulldowns (ultra wide) - 140x8/5/3 - up 10 lbs, same reps
lat "shrugs" 170x 3 sets of failure
pullups (ultra wide) BW x 6/4/2 - up one rep
straight arm lat pushdowns (new exercise) 90x 9/5/3 - still trying to "feel" my lats
DB rear delt raises 30 x 6/4/3 - lost a rep, up 5 lbs
t bar rows 125 x 8/4/2 - up 10 lbs and a rep
shrugs behind the back 200 x 9/6/4 - up one rep :(
preacher curls 85x 9/5/3
did a couple sets of SLDL since i missed them on wednesday.
cardio (bike) for 12 minutes

pretty good workout. mood and energy was good, i think i lost some intensity when i was waiting on equipment. not exactly what i wanted to do today (deadlift platform actually had a waiting list!), but a solid workout non the less. on monday, when the gym returns to its normal state of vacancy, i'll tear this up much harder!

hopefully i'll get DOMS in my lats tomorrow. will see.
 
suncloud said:
darn these federal holidays and crowded gyms!

workout to follow


friday
back/bi/rear delts
straight arm lat pushdowns (new exercise) 90x 9/5/3 - still trying to "feel" my lats
DB rear delt raises 30 x 6/4/3 - lost a rep, up 5 lbs


hopefully i'll get DOMS in my lats tomorrow. will see.
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Dont worry, you WILL feel your lats after wide grip straight pushdowns. It is the ultimate focus exercise for me, I feel that more than ANYTHING else.
 
p5sky said:
Dont worry, you WILL feel your lats after wide grip straight pushdowns. It is the ultimate focus exercise for me, I feel that more than ANYTHING else.
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saturday update : my lats feel more solid, though no DOMS. i may have to do a "back off" set to fully get the DOMS in, or it may be 2nd day DOMS that will hit me tomorrow :)

Liftergym33 said:
work out looked great bro!, It does suck to wait on things, big time!.. any sides yet sunny?
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only sides so far is a minor tweak in aggression. i'm also waking up with a semi dry throat. nothing else worth mentioning. blood pressure is doing pretty decent - last time i did cardio 5x per week was back in 1999 when i was in service, so i'm sure that's helping a lot.
 
Lat Shrugs? Is this where you pull your shoulders down instead of up? Flexing the lats while doing it.
 
AZMIDLYF said:
Lat Shrugs? Is this where you pull your shoulders down instead of up? Flexing the lats while doing it.
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yep. that's the theory. stack 50 pounds more than you can pull down doing full range of motion, and just shrug the shoulders down while flexing the lats. its a very interesting feeling - i almost thought my arms were going to sever themselves :scared:
 
These I will have to try...
 
As will i.. this sounds sorta interesting. Infact was just trying to do the motion why'll i'm sitting here at the desk. :laugh:
 
Subbed my brother, how are you my friend. Good log, ive been reading through.
 
Yea bro, looking good... I was out of town again this weekend... probably not gonna be posting regularly for another week or two. Hope the cycle is doing ya right.
 
GMG760 said:
Yea bro, looking good... I was out of town again this weekend... probably not gonna be posting regularly for another week or two. Hope the cycle is doing ya right.
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lol. check in when you can brotha :) looks like your band is getting some good playtime in.

russianstar said:
Subbed my brother, how are you my friend. Good log, ive been reading through.
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doing great brotha, and thanks for joining :) hopefully my numbers are vaguely respectable to my overseas brethren.
 
so another monday is here! had a great workout today. though i must mention my left elbow wasn't happy with me for some reason. it may be drying out, i really don't know - one day of a symptom is way too early to tell. so i took it easy on military press (i did last weeks weights). i'll never have a day so light i'll be doing pre cycle weights. ever.

here's the damage. PR's in bold.

Monday
Chest/Tri's
bench 245 x 7/3/1 - lost 2 more reps, up 20 more lbs!
tricep dips BW + 100 x 7/4/2 - up 2 reps
upright rows (smith) 165x 6/4/2 - lost a rep, up 10 lbs. pinkies on the outer rings
incline bench 195x 8/4/2 - up 10 lbs, down 2 reps
CG bench 185 x 8/4/1 - lost 3 reps, up 10 lbs! wow these were frikken hard.
military press 175x7/4/2 - no change - elbow wasn't happy.
reverse grip tricep pushdown 120x8/5/2 - up 2 reps again. 130 doesn't feel safe
cable crossovers 85 x 6/4/2 - up 5 lbs, down 2 reps. 85 is frikken hard for this movement - am i alone in this?
cardio (bike) for 10 minutes.

i'm still waiting to hit a PR in bench i set a year ago. i should get there in 2-3 more weeks. thanks for watching guys. i'm also looking at my bench to incline bench numbers and i'm wondering why i'm off by 50 lbs. the only thing i can guess is by doing the tri dips and upright rows before incline bench that my secondary muscles are too tired to do more. dunno what else would be happening.
 
Numbers look good Sunny!! If you put the Incline before those(triceps,upright) you will surely be able to handle more weight. The shoulders play a bigger part with the Incline. The difference in weight won't be as drastic but, there will still be one. We have alot more cycle left here bubba...
 
AZMIDLYF said:
Numbers look good Sunny!! If you put the Incline before those(triceps,upright) you will surely be able to handle more weight. The shoulders play a bigger part with the Incline. The difference in weight won't be as drastic but, there will still be one. We have alot more cycle left here bubba...
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yep. i think my PR for incline was 225. in 3 weeks i'll hit it for sure, 2 if i'm lucky!

Trapstar said:
Somone i smaking progress :) good job brotha, always feels nice to add 20lbs to something
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if i can hold onto the strength gains i've gotten so far i'll be pretty happy. i'm betting i can hold on to more than that though, with some hard work!
 
Way to go sunny! great work out man, more PR's also! Wooooooo:) Take care of the elbow my man! up the joint support if you have to:)
 
suncloud said:
i'll get some things to help with that no doubts. that's almost a silly reason not to go up in weights.
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I know sometimes with my shoulder, I'll throw in some Tri-Flex which really helps for me, I have been wanting to try that osteo sport , and see how that compares.. I wouldnt say its a silly reason not to go up in weights, know your limits:) see how the elbow goes:thumbsup: we love ya know matter how much weight you put up brotha!
 
SC- Sorry i aint been around. Got sick again, but getting treatment right now at the hospital! Theres some nice work goin on in here tho! Keep those joints lubed up bro lol! And did you put up monday pics? Maybe the hospital is blocking them?
 
Teg said:
SC- Sorry i aint been around. Got sick again, but getting treatment right now at the hospital! Theres some nice work goin on in here tho! Keep those joints lubed up bro lol! And did you put up monday pics? Maybe the hospital is blocking them?
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pics will be up today. just got back from a phenomenal workout - trying to catch my breath still.
 
day 15 of dienedrone/hdrol is here. holy heck. and here i thought last weeks workout was intense! last week, i went up 8 reps in deadlifts. this time, i did so much weight, i was seeing stars/flashes of light in between sets! hopefully my lats are getting somewhere too. no sides to report yet, besides my left elbow feeling a bit dry. i do have a question for you guys.

third workout in a row i've had almost no progress in chins. last week, i got one more rep, which is crappy for being on cycle, and this week i got nothing. i'm going to sub them out for rack pulls (DC chins) next week. does anyone have a better idea to switch over to?

anyways, on to the workout, PR's in bold!


tuesday
back/bi's/rear delts
rest/pause
chins (wide, weighted) BW+25 lbs 8/4/3 - nothing, and an effort to make no gain. bleh.
deads 275x6/3/2 - down 6 reps, up 30 lbs!
face pulls 80x11/5/3 - down 4 reps, up 10 lbs (new machine as well)
barbell rows - 175 x 8/4/2 - same reps, 25 lbs more
machine curls 140x 8/4/3 - up 20 lbs down 4 reps
standing shrugs - 270x 8/4/3 - up another 20 lbs, down 3 reps
reverse pec dec machine - 105x 10/5/3 up 15 lbs and one rep. shoulders aren't happy with 110 yet :(
cardio - maybe later. i was way too wiped out to be doing cardio after that. PR's almost across the frikken board!!!!!!! i'm exhausted. maybe a nap is in order :)
 
another thing you could try for joints sun, is wearing neoprene wraps for your elbows so that the joints stay warm. About once a year i have an issue with my elbows and i add the neoprenes and it seems to slowly go away. Good job on the workouts though!!!
 
punthra said:
another thing you could try for joints sun, is wearing neoprene wraps for your elbows so that the joints stay warm. About once a year i have an issue with my elbows and i add the neoprenes and it seems to slowly go away. Good job on the workouts though!!!
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hrm.... its only in a couple lifts, but man, i can feel it. i've got some osteo sport here (quarter of a bottle), and more fish/flax oil that i could eat in a month. between those two, i should be fine.

its funny you say that about joint issues once a year - my knees act up maybe 2-3 times per year, but only in the wintertime. hopefully my elbows haven't decided to join my knees on their quest to fall apart on me!
 
Holy crap sunny i missed the pictures the first time, i jus saw them and wow bro, you are lookin thick! i see alot of progress since the last picture i saw of you, keep it up man!
 
Sunny, one thing to note with DC training for back thickness movements(deadlifts,rows), they typically are not rest paused. You warm up to one very heavy set and then do one moderately heavy back off set. So for your deads you would say grab 305 and try to get as many as possible, eight being the goal. Rest 2 mins. and then grab maybe 250 and get 12. If you get eight with 305...weight goes up. If 12 comes easy for the 250...weight goes up. It is just risky for your back going to failure three times in a set!! Props on the workout and pics bubba.
 
Wow SC, you did have a great work out! Looked at first pics and todays and you look thicker! Way to go bradda! Keep it goin and flowin! lol....

About how much protein/cals are you puttin down?
 
AZMIDLYF said:
Sunny, one thing to note with DC training for back thickness movements(deadlifts,rows), they typically are not rest paused. You warm up to one very heavy set and then do one moderately heavy back off set. So for your deads you would say grab 305 and try to get as many as possible, eight being the goal. Rest 2 mins. and then grab maybe 250 and get 12. If you get eight with 305...weight goes up. If 12 comes easy for the 250...weight goes up. It is just risky for your back going to failure three times in a set!! Props on the workout and pics bubba.
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argh! so i'm doing this wrong? i feel better than ever doing everything this way, but i understand where you're coming from. so maybe next week i should try 285-295 for 8 reps then 250 for 12?

also, thanks for the props :)

Teg said:
Wow SC, you did have a great work out! Looked at first pics and todays and you look thicker! Way to go bradda! Keep it goin and flowin! lol....

About how much protein/cals are you puttin down?
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protein and calories? good god um..... 275g protein is about my average, and my calories are around 6-6.5k on training days, and 4.5k on non training days. i'm slowly cutting down my calories as i transition out of my all out bulking phase. i'm going to try to get down to 4-5k calories by the end of this, and just work on maintaining 195 pounds if everything follows the plan. its so hard to taper down your calories when you eat like a pig :)
 
around 3k liquid, and 3k solid. impossible to eat 6k of solid food :)

this was my 7.5k bulking diet that i started slowing down from now that i'm hitting my target weight:

breakfast - 5 eggs, two bowls of cereal (organic version of honey bunches of oats) with whole milk, two cups of coffee with three cups of 1/2 and 1/2 = 1900 calories
snack - peanut butter - 2 tbsp = 180 calories
snack - string cheese = 90 calories
lunch - two double cheeseburgers = 800 calories
pre workout - 50g of protein, 120g of carbs = 650 calories
post workout - 50g of protein, 120g of carbs = 650 calories
snack - peanut butter - 2 tbsp = 180 calories
snack - string cheese = 90 calories
dinner - 8oz buffalo or chicken + veggies + rice = 400 calories (est.)
snack - two servings of peanut butter (4 tbsp) = 360 calories
snack - string cheese = 90 calories
bedtime meal - 6-8 oz steak - no veggies or carbs = 280 calories (i'm guessing here)

also throughout the day i drink 1/2 a gallon of whole milk (1000+ calories), and i don't count the calories of canola and olive oil i cook with, since most of them are left in the pan.

i'm slowly cutting the calories down - no longer cooking in oil (or bacon grease) as much, took some half and half out of my breakfast, and i'm working on cutting down my portion sizes.
 
suncloud said:
around 3k liquid, and 3k solid. impossible to eat 6k of solid food :)

this was my 7.5k bulking diet that i started slowing down from now that i'm hitting my target weight:

breakfast - 5 eggs, two bowls of cereal (organic version of honey bunches of oats) with whole milk, two cups of coffee with three cups of 1/2 and 1/2 = 1900 calories
snack - peanut butter - 2 tbsp = 180 calories
snack - string cheese = 90 calories
lunch - two double cheeseburgers = 800 calories
pre workout - 50g of protein, 120g of carbs = 650 calories
post workout - 50g of protein, 120g of carbs = 650 calories
snack - peanut butter - 2 tbsp = 180 calories
snack - string cheese = 90 calories
dinner - 8oz buffalo or chicken + veggies + rice = 400 calories (est.)
snack - two servings of peanut butter (4 tbsp) = 360 calories
snack - string cheese = 90 calories
bedtime meal - 6-8 oz steak - no veggies or carbs = 280 calories (i'm guessing here)

also throughout the day i drink 1/2 a gallon of whole milk (1000+ calories), and i don't count the calories of canola and olive oil i cook with, since most of them are left in the pan.

i'm slowly cutting the calories down - no longer cooking in oil (or bacon grease) as much, took some half and half out of my breakfast, and i'm working on cutting down my portion sizes.
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I can dream the impossible dream! LOL.... Thats almost what im shooting for when i get back in it full swing! Im wanting about 4-5k Im goin to TRY and do what i can with the help of Black Hole for the meals and snacks ill just shove down as long as im not in pain :angryfire:

But i gotta hand it to ya bro, puttin away that much you would hope to get bigger AND stronger as you have on such a stack with that amount of cals!
 
AZMIDLYF said:
Numbers look good Sunny!! If you put the Incline before those(triceps,upright) you will surely be able to handle more weight. The shoulders play a bigger part with the Incline. The difference in weight won't be as drastic but, there will still be one. We have alot more cycle left here bubba...
Click to expand...

Agreed, I also put incline as my first chest exercise. I try to do the same wt on incline then go to flat bench and can usually do the same wt again. Inc is def more difficult.
 
Sunny, great job man, lifts are great, seeing major diff in pics bro! This stuff is kicking in some serious strength gains!
 
thanks for the support guys! you guys are a great source of motivation, and i couldn't have done this without you guys.
 
suncloud said:
thanks for the support guys! you guys are a great source of motivation, and i couldn't have done this without you guys.
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Your more then welcome bro! I think you have made guys like me MORE motivated AND informed, especially when having to deal with certain ish ya know. So a big thanks goes to you mang! Keep goin bro, you still have a bit to go ;)
 
Teg said:
Your more then welcome bro! I think you have made guys like me MORE motivated AND informed, especially when having to deal with certain ish ya know. So a big thanks goes to you mang! Keep goin bro, you still have a bit to go ;)
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i have to agree with suncloud also!..you guy's are great support,and good guy's!
slick.
 
sorry for the late update guys. been a little stressed today. my girl is struggling not to relapse today, which makes my day very difficult - she becomes very annoying, but you can't really leave them alone and hope they'll "do the right thing". bleh. great workout before that happened though, PR's in bold :)


Wednesday
legs/abs
rest pause
squats (ATG) 245 lbs 8/4/2 - up 2 reps and 20 lbs !
SLDL 205x 8/4/2 (next week will be a PR for sure)
leg extensions 255 lbs 8/5/3 - lost two reps, up 15 more lbs. machine is almost stacked!
cable crunches 160x16 - up 10 lbs
pinwheel curls - 70x 7/4/2 - same reps, up 5 lbs. these were really frikken hard!
standing calf raises 280x17, 280x20 - up 6 reps.
hack squats 230x 8/4/3 didn't do them last week, PR by 20 lbs :)

here's an interesting thing to note. i have no sides that are apparent, i'm feeling great, but last week, and this week, when doing deadlifts, i have a weird pain on the right side between my lower back insert and the glutes. its only on the right side, so its not "back pumps". i suspect its because i'm going up in weights rather quick, and there may be a tendon that's having trouble playing catchup. its leaves my lower back/glute in tingles for the remainder of the day. painful at onset, and the pain fades to an annoyance. the pain goes away the next day (wednesday), but then resurfaces after squats. of course, it goes away by thursday, so no biggie. just something i am noting as something to watch out for.

also, i mean it guys, your support really pushes me to do better - after all, people are watching...
 
Those are some great numbers Sunny!! Heavy a$$ pinwheels champ. One question: Do you think you might push harder with that leg than the other? I used to do this and ended up rotating my sacrum when I went real heavy on Deads. Be carefull with it and focus on a balanced effort from both legs. Stretch the heck out of your hammies and lower back before and after.
 
suncloud said:
PR's in bold :)
pinwheel curls - 70x 7/4/2 - same reps, up 5 lbs. these were really frikken hard!
.
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1 word- Amazazing!

Way to knock it out today!! Take care of that lady bro! Like you said, if she aint happy you aint either!! Ill keep her and your family in my nightly prayers!!

Keep it bro!!!!!
 
AZMIDLYF said:
Those are some great numbers Sunny!! Heavy a$$ pinwheels champ. One question: Do you think you might push harder with that leg than the other? I used to do this and ended up rotating my sacrum when I went real heavy on Deads. Be carefull with it and focus on a balanced effort from both legs. Stretch the heck out of your hammies and lower back before and after.
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a distinct possibility given what's going on. i think i'm not doing this - the weight bar isn't tilting, but that's probably not an accurate assessment. i may have to try extra stretching and twisting beforehand to make sure i'm extra limber.

Teg said:
1 word- Amazazing!

Way to knock it out today!! Take care of that lady bro! Like you said, if she aint happy you aint either!! Ill keep her and your family in my nightly prayers!!

Keep it bro!!!!!
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thanks man. pinwheels are a relatively new workout for me, and i can really feel them working magic in my forearm/branches. its also improving my grip strength for sure. before cycle, holding 275 on deads would be impossible, much less actually lifting it up. now, my grip has no issues with it. since there's precious few muscles related to grip, i know the pinwheels are helping. thanks for that and looking out for my girl. she's starting to get a little better now - for 5 hours she was a hot mess!
 
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