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SUNCLOUD'S workout log with assorted goodies

argh. interesting day here. hit the gym a bit late (1:40), and my left knee tweaked on me as i was walking to the door. this is the same knee that failed on me in july when i was in police academy. its one of those tweaks that are really irritating - let you know not to push yourself too hard or bad things will happen. i can still feel it right now, and its not happy.

teg, i know i'm dedicating this workout to you, man i wish i could have done better - my widowmaker squats and my planned lunges were not going to happen today. anyways, PR's in bold.


Wednesday
legs/abs/forearms
rest pause
squats (ATG) 255 x 6/3/2 - lost 3 reps, up 10 lbs. based on my previous increases, you can tell there's a problem
squats 205 x 11 (so much for widowmakers) :(
SLDL 215 x 8/4/2 up 10 lbs, same reps
leg extensions 270 lbs 7/4/2 - up 15 lbs, down 3 reps. reps would have stayed the same if my knee was game.
cable crunches 160x16
pinwheel curls - 75x 5/3/2 - down 3 reps, up 5 lbs.
standing calf raises 320 x 21, 360 x 16 - up 40/80 pounds respectively
hack squats 270x 7/4/2 - lost 2 reps, up 40 lbs. stopped right before 90 degrees because of my knee.

cardio - maybe later. not going to happen the way i'm feeling right now. my legs are frikken toast. and WTF happened to that knee? it wasn't strained from getting out of my car - is it not fully healed yet, or a preexisting injury from the military that was aggravated in academy? bittersweet workout considering the pain. the 270 on leg extension didn't want to budge when i first moved on to them. i really thought i was going to have a crappy workout. anyways, thanks for tuning in guys :)
 
thesinner said:
Hope your knee gets better.
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thanks brotha. i can't pinpoint the day it got screwed up, save some time in january of 1996 when i got a hairline fracture in my left shin during the middle of a 5k ruck march (went to the hospital after the march). from there, it only bothered me maybe 3-4 times per year, for no apparent reason, only when it was really cold.

today its like 75 degrees outside, so this was totally out of the blue. in july of 08 i tore my ACL during police academy. note that i said it was torn, not severed, or needed surgery. anyways, its possible that the injury during police academy aggravated the injury, or that the rapid increase of weights has given my tendons too much strain.

screw it, i'm psyching myself out. if it repeats itself sometime next week, it will be time to get paranoid :)
 
There is still a large amount in bold SunnyC....nice job!! Hope the knee settles down.
 
suncloud said:
argh. interesting day here. hit the gym a bit late (1:40), and my left knee tweaked on me as i was walking to the door. this is the same knee that failed on me in july when i was in police academy. its one of those tweaks that are really irritating - let you know not to push yourself too hard or bad things will happen. i can still feel it right now, and its not happy.

teg, i know i'm dedicating this workout to you, man i wish i could have done better - my widowmaker squats and my planned lunges were not going to happen today. anyways, PR's in bold.


Wednesday
legs/abs/forearms
rest pause
squats (ATG) 255 x 6/3/2 - lost 3 reps, up 10 lbs. based on my previous increases, you can tell there's a problem
squats 205 x 11 (so much for widowmakers) :(
SLDL 215 x 8/4/2 up 10 lbs, same reps
leg extensions 270 lbs 7/4/2 - up 15 lbs, down 3 reps. reps would have stayed the same if my knee was game.
cable crunches 160x16
pinwheel curls - 75x 5/3/2 - down 3 reps, up 5 lbs.
standing calf raises 320 x 21, 360 x 16 - up 40/80 pounds respectively
hack squats 270x 7/4/2 - lost 2 reps, up 40 lbs. stopped right before 90 degrees because of my knee. 40 more pounds!

cardio - maybe later. not going to happen the way i'm feeling right now. my legs are frikken toast. and WTF happened to that knee? it wasn't strained from getting out of my car - is it not fully healed yet, or a preexisting injury from the military that was aggravated in academy? bittersweet workout considering the pain. the 270 on leg extension didn't want to budge when i first moved on to them. i really thought i was going to have a crappy workout. anyways, thanks for tuning in guys :)
Click to expand...

Bro you still nailed a soild workout regardless! I thank you bro for even still attempting to even go farther! Hacks are up 40lbs!!! Who H#LL does that in less then a week? Not to mention Extentions went up WITH a hurt knee! Your Pinwheels are going to hit 80s befor the end of this stack i know it!!!

Brotha you have gained sooooo much from the beginning of just THIS stack its almost UNREAL!

From me personally bro, I Thank You! Now go take care of the knee!!! You got this ish next week! I know it!

:You_Rock_Emoticon:
 
Teg said:
Bro you still nailed a soild workout regardless! I thank you bro for even still attempting to even go farther! Hacks are up 40lbs!!! Who H#LL does that in less then a week? Not to mention Extentions went up WITH a hurt knee! Your Pinwheels are going to hit 80s befor the end of this stack i know it!!!

Brotha you have gained sooooo much from the beginning of just THIS stack its almost UNREAL!

From me personally bro, I Thank You! Now go take care of the knee!!! You got this ish next week! I know it!

:You_Rock_Emoticon:
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thanks brotha :) i didn't really expect to go up on the hacks, but 230 felt too easy. i missed hitting the 90 degree plane by about an inch, due to the pain becoming excruciating. when i got to the 90 the first time, i had to overuse my right leg to compensate for my lagging left, which is a recipe for disaster. i'm telling you the strength gains on tren are unreal if you're willing to push yourself hard enough to see them.
 
suncloud said:
thanks brotha :) i didn't really expect to go up on the hacks, but 230 felt too easy. i missed hitting the 90 degree plane by about an inch, due to the pain becoming excruciating. when i got to the 90 the first time, i had to overuse my right leg to compensate for my lagging left, which is a recipe for disaster. i'm telling you the strength gains on tren are unreal if you're willing to push yourself hard enough to see them.
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Well Frackin A man, you still killed it tho and who bothers with an inch or so anyways! You did what you had to and yet, pain became almost a motivator from the looks of it! LOL...... :scared:

Ya no kidding! Sheeesh! I would say thats an understatement for sure! I gotta get back up there now! Todays lifts were to great, but they are improving, slowly, and weight is ALMOST 150 now! Its right there! By fri ill have 150! So when i hit 160, and my strength is back to usual(which will be atleast a month or so) i MITE hit up something as long as im "in it"..... After seening this tho hard not to wanna try it asap! lol.....

O and you know me i can push hard thats a givin tho i need a lifting partner ARG!
 
Teg said:
Well Frackin A man, you still killed it tho and who bothers with an inch or so anyways! You did what you had to and yet, pain became almost a motivator from the looks of it! LOL...... :scared:

Ya no kidding! Sheeesh! I would say thats an understatement for sure! I gotta get back up there now! Todays lifts were to great, but they are improving, slowly, and weight is ALMOST 150 now! Its right there! By fri ill have 150! So when i hit 160, and my strength is back to usual(which will be atleast a month or so) i MITE hit up something as long as im "in it"..... After seening this tho hard not to wanna try it asap! lol.....

O and you know me i can push hard thats a givin tho i need a lifting partner ARG!
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i hear ya. my first time running tren was almost a year ago. it took a lot of willpower to hold off this long to try this beast again. just be careful - muscle strength grows much faster than tendon strength.
 
Teg said:
Not only is teh stack inspirational, but your willingness to do what it takes to make that stack work, and work very well my friend! Your getting over enough protein/cals for your body to repair and build which in turns equals getting stronger and bigger! You my friend are the inspiration for the rest! That said, your Daily PRs are amazing! Week to week you not only keep going up, but your increases are huge in one way or another! For that i gotta give it up to ya bro :notworthy::notworthy:
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Very true, Sunny is makign this stack and setting the standards! this is going to be tuff to follow up on!

sunny hope the knee gets better buddy..ice that bad boy!
 
Liftergym33 said:
Very true, Sunny is makign this stack and setting the standards! this is going to be tuff to follow up on!

sunny hope the knee gets better buddy..ice that bad boy!
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thanks man. my knee is doing much better this morning. dosed some osteo sport before bed, which probably helped with that :)
 
sorry to hear about the new buddy. And i agree with bslick as i started to notice a little pain in the knees when i got over 240.
 
punthra said:
sorry to hear about the new buddy. And i agree with bslick as i started to notice a little pain in the knees when i got over 240.
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now i'm definitely going to lower my caloric intake a bit :) i'll pick up some 2% milk and nix the half and half, and see what happens from there. that should lower my calories by 1500 or so.
 
wow. didn't post yesterday's workout, and i don't think i'll bother. i had minimal increases in the weights due to a few issues:
1 - i dose tren upon waking
2 - second dose of tren is at noontime.
3 - tren's half life is 8 hours
4 - hit the gym at 9pm :(
5 - most people including me are naturally stronger in the early afternoon (when i usually train)

anyways, it was an OK workout considering, but that's about it. no substantial increases. since the workout was so mediocre, i spent some extra time doing burnout sets to get the pump going. anyways, on to today :)

hit the gym at 1:30. decided to switch the order around and see what happens. interesting workout to follow, PR's in bold.



friday
back/bi/rear delts
lat pulldowns (ultra wide) - 160x8/4/2 - no change. pulled behind the neck instead of to the chest
lat "shrugs" 195x 3 sets of failure - up 5 lbs
pullups (ultra wide) BW x 8/4/3 - up 2 reps
t bar rows 145 x 7/4/2 - lost a rep, up 10 more lbs
straight arm lat pushdowns 110x 9/5/3 - up a rep and 10 lbs! here's where my lats are starting to burn..... am i finally training them right?
DB rear delt raises 35 x 7/4/3 - up 2 reps.
shrugs behind the back - 200 x 10/6/4 - nada. something leached my energy on this.
preacher curls 90x 7/4/3 - lost 3 reps, up 5 lbs. i should have done better :(
more straight arm lat pushdowns 100x 11, 90x12. they're burning !
cardio - went for a walk.

thoughts. i felt my lats! maybe this means they're going to start growing now :) everything else seems fine. sex drive is a little lacking. i'm still ready to go, just not keen on putting in the effort. if the weather stays warm, i'll be swimming all weekend long :) the weird knuckle color (left hand) is still present as well. knee feels better, but not at 100% that's it for today.
 
Well Bro, i can tell your a bit disappointed over all, but fact of the matter is, your still gaining regardless of half life of your supp for that day, next your strength gains are more then you or anyone else expected, so in all that, i find it a great pleasure to have been following along, not to mention your a great guy! For that, im glad that you have become my first friend on here!

That said, your not done yet bro and PCT is coming which im SURE youll gain even more strength as well as meet and surpass your goals! Now keep that drive and attitude going through out this weekend and ENJOY yourself brotha!

*Mumbles something bout wishing he was there getting some sun to* LOL
 
Teg said:
Well Bro, i can tell your a bit disappointed over all, but fact of the matter is, your still gaining regardless of half life of your supp for that day, next your strength gains are more then you or anyone else expected, so in all that, i find it a great pleasure to have been following along, not to mention your a great guy! For that, im glad that you have become my first friend on here!

That said, your not done yet bro and PCT is coming which im SURE youll gain even more strength as well as meet and surpass your goals! Now keep that drive and attitude going through out this weekend and ENJOY yourself brotha!

*Mumbles something bout wishing he was there getting some sun to* LOL
Click to expand...

thanks man. that helps put yesterdays substandardness into perspective.

i'm hoping with PCT i'll keep 75% or more of the strength gains, and i realize i may only have seen half the strength gains i'll get from this cycle. so far, i've got my clomid, ZMA, a GH booster, and i'm toying on which test booster to order. so far, its one of the 3 - hyperdrol-x2 , DTH or T-911 . T-911 i don't think will come in on time though, since nutra won't have it till april, and my PCT starts on the 6th of the same month. i'm torn because all three of them seem like solid products, and having the best recovery from this cycle is very important to me.

if you want some california sunlight, rent is ONLY 1500 bucks for this 2 bedroom condo :)
 
suncloud said:
wow. didn't post yesterday's workout, and i don't think i'll bother. i had minimal increases in the weights due to a few issues:
1 - i dose tren upon waking
2 - second dose of tren is at noontime.
3 - tren's half life is 8 hours
4 - hit the gym at 9pm :(
5 - most people including me are naturally stronger in the early afternoon (when i usually train)

anyways, it was an OK workout considering, but that's about it. no substantial increases. since the workout was so mediocre, i spent some extra time doing burnout sets to get the pump going. anyways, on to today :)

hit the gym at 1:30. decided to switch the order around and see what happens. interesting workout to follow, PR's in bold.



friday
back/bi/rear delts
lat pulldowns (ultra wide) - 160x8/4/2 - no change. pulled behind the neck instead of to the chest
lat "shrugs" 195x 3 sets of failure - up 5 lbs
pullups (ultra wide) BW x 8/4/3 - up 2 reps
t bar rows 145 x 7/4/2 - lost a rep, up 10 more lbs
straight arm lat pushdowns 110x 9/5/3 - up a rep and 10 lbs! here's where my lats are starting to burn..... am i finally training them right?
DB rear delt raises 35 x 7/4/3 - up 2 reps.
shrugs behind the back - 200 x 10/6/4 - nada. something leached my energy on this.
preacher curls 90x 7/4/3 - lost 3 reps, up 5 lbs. i should have done better :(
more straight arm lat pushdowns 100x 11, 90x12. they're burning !
cardio - went for a walk.

thoughts. i felt my lats! maybe this means they're going to start growing now :) everything else seems fine. sex drive is a little lacking. i'm still ready to go, just not keen on putting in the effort. if the weather stays warm, i'll be swimming all weekend long :) the weird knuckle color (left hand) is still present as well. knee feels better, but not at 100% that's it for today.
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Good deal bro, grow them Lats! Strange about that dam knuckle, but Im glad your knee is doign better, nothing worse then having issues like that. How much longer for this run?
 
Finish strong Sunny!! Sounds like the lats might have woken up there. Lets see if some DOMS shows up!!
 
can't wait to see the progress pics.
 
Trapstar said:
oh and sunny what are "lat shrugs" ?
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a really weird exercise. load up the lat pulldown machine with more than you can actually pull. use the lats and shoulder girdle to pull the weight down while keeping your arms locked. this will result in a movement of maybe 2-3 inches. it was recommended to me by a beast at my gym to get my lats going.

punthra said:
can't wait to see the progress pics.
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i hope they'll be up to standard :)
 
i've never thought of doing that as an exercise. I'll have to give it a try.and the pics i'm sure will show great improvements, so don't sweat it.
 
Have you ever tried doing dumbell pullovers superset with v-bar cable row. that's a great one for me to get lats pumped.
 
punthra said:
i've never thought of doing that as an exercise. I'll have to give it a try.and the pics i'm sure will show great improvements, so don't sweat it.
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i never thought of it either. but my lats finally got the burn, so it worked for me :)

Trapstar said:
does it work your traps too? lol
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i'm not sure. i don't feel my traps in the movement. close grip upright rows will tear your traps up though if you've already done some front and behind the back shrugs.

Liftergym33 said:
Its only up to you brotha, not what anyone else thinks:) Im sure they will be though:)
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hopefully the pics will show improvement beyond what i have pushed at the gym. we'll see. pictures are way more definitive than words.

punthra said:
Have you ever tried doing dumbell pullovers superset with v-bar cable row. that's a great one for me to get lats pumped.
Click to expand...

pullovers with v-bar rows? i can't say that i have. i've done almost every back exercise though, and i've only felt lat DOMS once before, and i couldn't for the life of me remember the routine i did :banghead: having this log book is really coming in handy. i'll add in some v-bar rows though on my back workouts and see what gives :)
 
Keep killing it Sunny! Good job on those squats, you've made a really big jump... and 75's for pinwheel curls?! Jebus!
 
GMG760 said:
Keep killing it Sunny! Good job on those squats, you've made a really big jump... and 75's for pinwheel curls?! Jebus!
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welcome back GMG, and thanks for the motivation :) the 75's for pinwheels are so hard. when doing them, it felt like i was at my genetic limit for the lift - like more than that would damage me in a permanent way. i hope i'll hit 80's next week, but we'll see what happens :)
 
I like your attitude. "This seems to be the extent of what won't hurt me, but f*ck it, I am going heavier next time!"
 
Sunny in regards to the knee pain you may want to take some time after this cycle to "bulletproof" your knee's. Basically add in more unilateral work. Lifts like step ups, lunges, split squats, and single leg squats will really add some awesome strength. And if you want to continue to push the BB Squat maybe rotate out the free squat and add in the BB Box squat. It allows you to "sit back" more and puts less pressure on the patella.
 
monday is here :) day 28 of the cycle. thoughts so far : aggression is surprisingly under control. i'm really shocked by this. strength is still going up, but not as much as in the beginning of the cycle. i have mixed thoughts on this. for one, its not as cool when i can't just ramp the weights up like a crazy man. for two, it will probably spare me an injury considering my tendons have to play catchup. regardless, i'm still making gains, so there's no point in complaining about a good thing :) on to the workout, PR's in bold...




Monday
Chest/Tri's
bench 255 x 8/4/2 - down a rep, up 10 more pounds. full rom is getting hard - biceps are hitting forearms before the bar hits my chest.
tricep dips BW + 105 x 8/4/2 - down a rep, up 5 lbs. 110 didn't feel "safe"
upright rows (smith) 165x 10/5/2 - up 2 reps. ring finger on the bars ring.
incline bench 215x 7/4/2 - down a rep, up 10 lbs
CG bench 205 x 8/4/2 - weird. up 20 lbs, lost a rep. last week shoulders weren't ready for 195, today 205 was no issue?
military press 185x 8/4/2 - up 2 reps.
* new exercise. reverse grip tricep dip machine - 170 x 8/5/2 - the cable was starting to feel uncomfortable on my elbows.
cable crossovers 85 x 9/5/3 - up 2 reps.

20 more pounds on bench and i'll hit that blasted PR and 10 more for military press. i'll spend extra time on thursday beating them down to hit my PR's for next week. i really like the reverse grip dip machine - even though the grip feels weird, there's no elbow strain. i suspect the extra weight i'm pushing down is because my traps are activating in the movement. regardless, the pump was better, so its working in my favor :) thanks for tuning in guys - your support makes this possible.
 
suncloud said:
welcome back GMG, and thanks for the motivation :) the 75's for pinwheels are so hard. when doing them, it felt like i was at my genetic limit for the lift - like more than that would damage me in a permanent way. i hope i'll hit 80's next week, but we'll see what happens :)
Click to expand...

GMG760 said:
I like your attitude. "This seems to be the extent of what won't hurt me, but f*ck it, I am going heavier next time!"
Click to expand...

Ya! You got it! 80s are in ya bro! Just remember to get some good O2 in ya and go for it! Balls to the wall, sotta speak :laugh:
 
suncloud said:
no point in complaining about a good thing :)

CG bench 205 x 8/4/2 - weird. up 20 lbs, lost a rep. last week shoulders weren't ready for 195, today 205 was no issue?

thanks for tuning in guys - your support makes this possible.
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True True!

CG is up a grip, no pun intended ;) Maybe you just had an "off" day last week!(i want your off days lol) Did anything change befor lifts?

Thanks for staying consitant and showin what ya got bro! Doing GREAT, for lack of a better word! :head:
 
Teg said:
True True!

CG is up a grip, no pun intended ;) Maybe you just had an "off" day last week!(i want your off days lol) Did anything change befor lifts?

Thanks for staying consitant and showin what ya got bro! Doing GREAT, for lack of a better word! :head:
Click to expand...

thanks brotha.

nothings really changed, shy of cutting down calories by 1.5k - now that my knee is acting up, i have to bulk slower or recomp. that calorie change is all from no more half and half, switching whole milk for 2%, and no longer cooking in bacon grease. pre/post workout nutrition remains the same. i tried 195 first, and pulled of 8 easy reps, and was like, why not try 205? i wish when i tried 110 on dips i would have gotten it, but no love. i guess i just push myself, and hope to make drastic changes :)

on an interesting sidenote, AMS was kind enough to send me some "liquidrone" which is dienedrone in liquid (under the tongue) form. tomorrow, i'll switch over to the liquidrone for a head to head comparison of these two compounds (i just killed my first bottle of dienedrone as of today). i think if AMS was gracious enough to send me a bottle, the least i can do is run it and see how it compares :)
 
Huh? Well atleast your doing it on even less cals ;) Shows its still workin great for ya!

WooHoo! Go AMS! Thats way nice of them! Cant complain about that, FO SHO!!! I would just assume that liquid would be just as good if not better since its assorbed more effectively no? Or am i wrong on that? Guess that would come down to making sure its the same dosage everytime as well.
 
Teg said:
Huh? Well atleast your doing it on even less cals ;) Shows its still workin great for ya!

WooHoo! Go AMS! Thats way nice of them! Cant complain about that, FO SHO!!! I would just assume that liquid would be just as good if not better since its assorbed more effectively no? Or am i wrong on that? Guess that would come down to making sure its the same dosage everytime as well.
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yep. doses are smaller because its more potent when taken under the tongue. i'm very interested in doing a heads up of these two, and i'm pretty confident about AMS's products.
 
AMS has always shown to be a solid product from all the reviews/logs ive seen over the years! A couple of my old lifting partners swore by the 1andro/4ad/AromX Stack....
 
Outfreaking standing sunny! your kickign ass on this cycle, because you are doing everything right:), AMS is really hooking you up, great folks there:) Now, are you stretching the cycle out? not sure how much they sent you, but If I had to guess your going to get a better run at the liquid.. Really looking foward to your head 2 head battle here:), on another note, hows that knuckle man? haha
 
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