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SUNCLOUD'S workout log with assorted goodies

punthra said:
Congrats on the deadlift man. I would imagine your back is getting thicker from steady increases on your deads. I took the weak off from deads this weak but i will be doing power cleans to compensate for skipping them today. Keep up the good work sunny, your attitude kicks ass and that's why the PR's keep falling.
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thanks brotha. if you have time, can you PM me your back workout - it somehow got deleted when i cleared my PM box :(

Teg said:
Holy ish bro! Your deads are frakin nice bro! Up 3reps at that weight is amazing! Your playin with some big bois my man! Glad to see PCT is treating your very well! :)

Keep Killin You Bro!
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345x7 was absolutely brutal. my biggest fear is to do even better next week. man i feel beaten down today.
 
suncloud said:
day 9 of PCT.

okay, the T-911 has definitely kicked in today. i'm feeling awesome. my right wrist started acing up (feeling very weak) right before i hit the gym (its from them being tiny 6"). then at the gym, my left one started acting up. i was prepared to hit my numbers from last week, but that didn't happen.

here we go, PR's in bold :)


tuesday
back/bi's/rear delts
rest/pause
rack chins + 50 lbs, 9/5/3 - up 2 reps.
deads 345 x 7 - up 3 reps baby!
face pulls 130 x 7/4/3 - up 10 lbs, same reps. these were very hard.
barbell rows - 205 x 7/4/2 - down 3 reps. i assume the deads sapped my strength :(
machine curls -150x 9/5/3 - up 3 reps
standing shrugs - 300x 9/6/3 - up one rep and 10 lbs.
reverse pec dec machine - 120x 9/4/3 - up one rep

thoughts. 345x7, that's all i'm saying. my back is tore up. no new pimples today either. pics will be up later :)
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Glad everything is going great for you bro, This says allot to come off a Tren cycle and speak so high about T-911, that right there says this stuff is serious.. your bolds are nuts bro, look foward to your pics:thumbsup:
 
Nice job Sunny. Yeah, I always love that feeling that I have to beat that number next time!!
 
Liftergym33 said:
Glad everything is going great for you bro, This says allot to come off a Tren cycle and speak so high about T-911, that right there says this stuff is serious.. your bolds are nuts bro, look foward to your pics:thumbsup:
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thanks. hopefully they're up to standard :)
AZMIDLYF said:
Nice job Sunny. Yeah, I always love that feeling that I have to beat that number next time!!
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next week will be brutal.
 
pics are here. realized i was in the wrong position for a front pic, so i redid the pic, but somehow the camera is stuck on a 2 second pic - which explains the weird outline of the pic. gonna have to play around with the ISO settings.

anyways. day 8 of PCT.
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Guys tell me if im looking at the same pics. Cause to me it looks like the Abs are showing through MUCH more and upper back is much wider!

Sorry SC your pics are horrible, pls talk to your photog and ask for a redo or your money back! hahaha

Guess you aint banned! :wiggle:


Look on page 25 for prior pics! The GF scratch pic FTW! :lol:
 
obliques are looking pretty dominant!!! Whole upper body looks swole! Your shoulder, upper chest, traps area looks like you have a small set of built in football pads under your skin! LOL!

Great work buddy!
 
Teg said:
Guys tell me if im looking at the same pics. Cause to me it looks like the Abs are showing through MUCH more and upper back is much wider!

Sorry SC your pics are horrible, pls talk to your photog and ask for a redo or your money back! hahaha

Guess you aint banned! :wiggle:


Look on page 25 for prior pics! The GF scratch pic FTW! :lol:
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i'm very happy about my abs starting to poke through. this means i'm successfully recomping in PCT :)

buster0371 said:
obliques are looking pretty dominant!!! Whole upper body looks swole! Your shoulder, upper chest, traps area looks like you have a small set of built in football pads under your skin! LOL!

Great work buddy!
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brotha, thanks a bundle. i'm starting to feel my midsection going away, which was really bugging the snot out of me. my traps have always been a work in progress, so thanks for the compliment :)
 
Sunny, nice work buddy. your entire shoulder girdle looks like it has thickened up and your starting to see your detail in your abs. Definite good work and keep up the good work on the recomp.
 
Progress is exactly what we see Sunny!! The cream is rising to the top now. All the muscles are looking thicker and the BF % has lessened. How good does that feel?? Stay on point and there is no turning back now...
 
punthra said:
Sunny, nice work buddy. your entire shoulder girdle looks like it has thickened up and your starting to see your detail in your abs. Definite good work and keep up the good work on the recomp.
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thanks man. switching over to very wide grip upright rows i think has helped exponentially with my shoulders. this recomp thing is easy! so far...

AZMIDLYF said:
Progress is exactly what we see Sunny!! The cream is rising to the top now. All the muscles are looking thicker and the BF % has lessened. How good does that feel?? Stay on point and there is no turning back now...
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thanks man - it really feels awesome. i'm very excited about this, and my motivation is as high as it was while on cycle, which i think is a rarity :)
 
T911 is some great stuff isn't it?!

Sunny - I rarely RARELY even attempt bb rows after deadlifts... I find myself putting way too much body english into the lift. Man, your transformation really makes me want to copy your cycle LOL! I may have to...

As for the Abs, since you are almost to your "goal" size of 200, if you wanted to see your abs by summertime, I have been using the DCP/Lean Xtreme stack and it is blowing my mind. I wasn't expecting the results it's given this quickly.
 
GMG760 said:
T911 is some great stuff isn't it?!

Sunny - I rarely RARELY even attempt bb rows after deadlifts... I find myself putting way too much body english into the lift. Man, your transformation really makes me want to copy your cycle LOL! I may have to...

As for the Abs, since you are almost to your "goal" size of 200, if you wanted to see your abs by summertime, I have been using the DCP/Lean Xtreme stack and it is blowing my mind. I wasn't expecting the results it's given this quickly.
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thanks for the info. after PCT, i'm definitely game for a DCP/Lean xtreme stack.
 
buster0371 said:
couldnt you throw in some lean fx into the pct if you wanted?
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i'm honestly a little scared throwing in anything that could affect my appetite, as i have 15 more lean pounds i have to try to hold onto. once PCT is over though, i'll be more willing to experiment.

basically, from cycle (7.5k calories) to my last two weeks of cycle (5k calories), to now (4k calories), i don't want to end up getting less calories than i already am, while trying to keep these extra 15 lean pounds on. if lean-fx/DCP throws my caloric intake down to 3k, the 15 lean pounds i gained will be the first pounds that my body wants to get rid of.
 
dang..... sounds risky. how are you gonna cut the fat then? cardio? do you think ultimately losing a little of that 15 is inevitable?
 
suncloud said:
i'm honestly a little scared throwing in anything that could affect my appetite, as i have 15 more lean pounds i have to try to hold onto. once PCT is over though, i'll be more willing to experiment.

basically, from cycle (7.5k calories) to my last two weeks of cycle (5k calories), to now (4k calories), i don't want to end up getting less calories than i already am, while trying to keep these extra 15 lean pounds on. if lean-fx/DCP throws my caloric intake down to 3k, the 15 lean pounds i gained will be the first pounds that my body wants to get rid of.
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No way you're going to shed muscle at 3k with sufficient protein.

7.5 and 5.0k are both absurd.
 
TimberLakers said:
No way you're going to shed muscle at 3k with sufficient protein.

7.5 and 5.0k are both absurd.
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I can't imagine what 7.5k ED has to be like...

Remember Rugger's 18k pop-tart fueled carb refeed? That still makes me sick just to think about. :toilet:
 
buster0371 said:
dang..... sounds risky. how are you gonna cut the fat then? cardio? do you think ultimately losing a little of that 15 is inevitable?
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cardio and my GH booster, while cutting down some carbs.
TimberLakers said:
No way you're going to shed muscle at 3k with sufficient protein.

7.5 and 5.0k are both absurd.
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i'm honestly a bit scared to lower my diet by any more than it is. if i'm not gaining fat right now, i'm pulling off a recomp, and slashing another 1k calories kind of scares the piss out of me.

yes, 7.5k was pretty nuts. i've posted my diet before in a different post - 4k liquid, 3.5k solid. no way my stomach could handle 7.5k of solid food. to cut down to 5k, i ditched my 3 cups of half and half, and subbed out whole milk for 2%. to get down to 4k, i've cut down the carbs in my pre/post workout shake (by 600 calories), and moved on to 1% milk.
GMG760 said:
I can't imagine what 7.5k ED has to be like...

Remember Rugger's 18k pop-tart fueled carb refeed? That still makes me sick just to think about. :toilet:
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18k refeed is just gross. i couldn't imagine trying anything like that. it makes me sick just thinking about it.

this was my 7.5k bulking diet:
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.
 
natty texan said:
im jumping on this.

if you don't mind, i'm not going to go back and read through all 1000 posts....
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welcome brotha. the first 9 pages are me training with AX's NOS-FX, then the rest was my dienedrone/hdrol run, and now 9 days of PCT :) you're now up to speed :)
 
DAY 10 PCT

feeling pretty good today, had a semi decent workout. i apparently brought one of my old workout pages with me, and i did beyond the old numbers thinking i did REALLY good. so not the case - moderate increases. anyways, without further ado, here's the workout, PR's in bold :)

Wednesday
legs/abs/forearms
rest pause
squats (ATG) 275 x 8/4/2 - up one rep.
SLDL 225 x 10/5/2 - up one rep.
leg extensions 200 lbs 16/8/4 - following AZMIDLYF's and Thundergods advice, i lowered the reps due to my knee, and did slower extensions. no knee pain today whatsoever.
cable crunches 160x22 - up 2 reps.
pinwheel curls - 85x 5/3/1 - lost 2 reps, up 5 lbs :) got the 85's!!!
standing calf raises 360 x 24, 400 x 18 - up 4 and 2 reps respectively.
hack squats 360x 7/4/2 - same reps, up 20 lbs. 4 plates per side!
cardio - elliptical for a bit.

did some DC stretches after the workout, and regular stretching/flexing in between sets. the pump today feels bigger, but that may all be in my head. this carb limiting thing takes some getting used to. i get random headaches at night because my body is so used to massive carb levels. didn't get any last night though, so that's a sign my body is finally adapting. again, thanks for your support my friends.
 
Dang you NAILED it today! SLDL, Pinwheels and Hacks are just nuts in themselfs! VERY impressive brotha! I bet those hacks at the end were TONS-O-FUN! lol Again bro My hats to you!
 
suncloud said:
DAY 10 PCT

feeling pretty good today, had a semi decent workout. i apparently brought one of my old workout pages with me, and i did beyond the old numbers thinking i did REALLY good. so not the case - moderate increases. anyways, without further ado, here's the workout, PR's in bold :)

Wednesday
legs/abs/forearms
rest pause
squats (ATG) 275 x 8/4/2 - up one rep.
SLDL 225 x 10/5/2 - up one rep.
leg extensions 200 lbs 16/8/4 - following AZMIDLYF's and Thundergods advice, i lowered the reps due to my knee, and did slower extensions. no knee pain today whatsoever.
cable crunches 160x22 - up 2 reps.
pinwheel curls - 85x 5/3/1 - lost 2 reps, up 5 lbs :) got the 85's!!!
standing calf raises 360 x 24, 400 x 18 - up 4 and 2 reps respectively.
hack squats 360x 7/4/2 - same reps, up 20 lbs. 4 plates per side!
cardio - elliptical for a bit.

did some DC stretches after the workout, and regular stretching/flexing in between sets. the pump today feels bigger, but that may all be in my head. this carb limiting thing takes some getting used to. i get random headaches at night because my body is so used to massive carb levels. didn't get any last night though, so that's a sign my body is finally adapting. again, thanks for your support my friends.
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nice pinwheels man.
 
natty texan said:
nice pinwheels man.
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thanks. 7 weeks ago i was doing 45's :)

Teg said:
Dang you NAILED it today! SLDL, Pinwheels and Hacks are just nuts in themselfs! VERY impressive brotha! I bet those hacks at the end were TONS-O-FUN! lol Again bro My hats to you!
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thanks. the hacks and pinwheels were at least good. going from my 2 week old chart sitting in front of me, i thought my whole workout was great, but apparently i didn't quite pull that off.
 
Well with the way people are talking it seems like the pics are a hit bro!, I'll see them tonight when I get home
 
I'm only hell of late to join this... I hope i didn't miss much :)

Nice workout numbers you putting up... your back is damn wide bro, good to see that tattoo from a different angle!
 
DormantFiber said:
I'm only hell of late to join this... I hope i didn't miss much :)

Nice workout numbers you putting up... your back is damn wide bro, good to see that tattoo from a different angle!
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i'll get a better one up sometime this week of my tat :) thanks for joining DF.
 
Progress is still rolling along nicely Sunny!! As long as the numbers continue to climb I wouldn't mess with anything. And when (not if) the numbers finally stall, I'd suggest you hit up a 2 week cruise period to let those joints rest up. It also allows for minor aches and pains to subside. Those small muscle micro-tears that occur from intense training and things like that.
I usually "blast" for 6 to 8 weeks like a mad Berzerker, and then cruise for 2 weeks. It re-charges my batteries and makes me long for the heavy stuff again.
After those 2 weeks, I'm ready to tear those weights a new one!! :saevil:
 
thundergod said:
Progress is still rolling along nicely Sunny!! As long as the numbers continue to climb I wouldn't mess with anything. And when (not if) the numbers finally stall, I'd suggest you hit up a 2 week cruise period to let those joints rest up. It also allows for minor aches and pains to subside. Those small muscle micro-tears that occur from intense training and things like that.
I usually "blast" for 6 to 8 weeks like a mad Berzerker, and then cruise for 2 weeks. It re-charges my batteries and makes me long for the heavy stuff again.
After those 2 weeks, I'm ready to tear those weights a new one!! :saevil:
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thanks for that TG. i'll definitely do a cruise period as soon as PCT ends.
 
another solid workout today. i'm debating replacing my carbs post-workout with healthy fats instead, just to alter my carb intake from my workout onwards to keep my GH levels higher. i am getting random headaches which i suspect are from limiting my carbs already, so i may have to wait a few weeks before i cut them down further. any thoughts on this?

anyways, pushed some good numbers today (i think). i'll let you decide.

thursday
chest/tri/front & mid delts
rest pause
Front DB delt raises - 55 x 8/4/2 - up one rep.
Side DB delt raises - 40x 9/4/2 - up one rep
Pec Dec - 240x 10/5/3 - up 2 reps. gunning for 250 next week.
Butterfly Machine - 220x18/8/4 - up 2 reps
DB bench - 85's 10/5/2 - up one rep
seated dip machine - real world weight - 210 i can't move down without being strapped in
overhand - 325x11 - down 7 reps, up 85 lbs
underhand - 325x 10 - up 95 pounds, down 4 reps.
parallel grip - 325x15 - down 3 reps, up 85 lbs

now i must put this disclaimer in here. overhand grip sucks with this - ROM absolutely sucks. underhand and parallel grip i get a pretty solid ROM. again, the machine maxes at 280, and i pinned a 45 on the other side. i'll take pics with my phone next week i do them.

i've got a tricep pump from hell today. i'm already feeling DOMS in my chest - thanks timber! that's it for today - unless girly girl makes me go for a walk.
 
natty texan said:
good job man. i like the d.b. raises with 55's.

i have a new number to gun for :)
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thanks brotha. the dip numbers are a bit nutty because usually i don't try for heavy weights as its murder on my elbows. additionally, my left elbow is hyperextended (rotates to about 190 degrees) so when i do go heavy, i have to be very careful not to lock out, or that elbow might snap.
 
oh holy hell....

that's different than me haha i can't fully straighten my arms at my elbows or my legs at my knees. I was always told it was because I lifted weights but after my year and half off and everything lost...i don't think so...
 
natty texan said:
oh holy hell....

that's different than me haha i can't fully straighten my arms at my elbows or my legs at my knees. I was always told it was because I lifted weights but after my year and half off and everything lost...i don't think so...
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everyone has something :( i remember one of my HS friends - his forearm bone protruded PAST his elbow when he bent his arm. i just remind myself "at least i don't have THAT".
 
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