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SUNCLOUD'S workout log with assorted goodies

suncloud said:
man, rough day today. its hot outside, and my energy levels were zapped. did the best i could given the heat - it ain't going anywhere, so i have to adapt and overcome. PR's in bold.

Monday - week 6
Chest/Tri's
bench 270 x 7/4/2 - lost two reps, up 5 lbs. almost within PR range :)
*new* chest dips BW + 90 x 8/5/2 - up 3 reps.
upright rows (smith) 190x 7/3/2 - down a rep, up 5 lbs.
incline bench 230x 7/3/2 - down 2 reps, up 5 lbs
CG bench 225 x 8/4/2 - same :(
military press 185x 9/5/2 - up one rep
cable crossovers 85 x 12/6/4 - up 2 reps
tricep dip machine
reverse grip - 220 x 10/5/3 - up 10 lbs, down 3 reps
overhand grip - 230 x 9/5/3 - down a rep, up 10 lbs
parallel - 250 x 11/6/2 - up 3 reps, and 10 lbs?

so i'm still progressing, even though it seems i'm slowing down a bit. i suspect the heat got to me a bit, but its something i'll have to power through. summer is going to be HOT! the pool will be good to go in two days, so that'll be my cardio probably for the duration of the summer :)
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Looking great sunny, Pool is awesome cardio, I used to do that when I was cali and had a pool, Im not so lucky now though. How is everythign going with the PCT? and problems?
 
suncloud said:
can't we all just get along? can't we all just smoke a bong? :)

i'm not getting into the middle of this - buster, be careful here - timber is a fairly dangerous man to offend IMO.

i'll stay out of the argument however.
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oh yeah today is 420!!!!!!!! but im not a stoner anymore so... OVER IT!!!

As for timber being dangerous,:duel: WTH? Are you serious? Like my home address type dangerous, or i might get negged dangerous? CUZ IM NOT WORREID ABOUT EITHER!!!!! jk hahaha. just playing around :tongue1:
 
Teg said:
Nice WO bro! Heat or not, weight and reps still rising! Same for me today as far as zappin the energy, time i finally got home i was ready to pass out! Today was the hottest day we have had this yr, like 80+, but half the day i was in the hospital lol

Again nice lifts brotha!
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thanks man. 80+ here as well. man i forgot how much i hate the heat.

Liftergym33 said:
Looking great sunny, Pool is awesome cardio, I used to do that when I was cali and had a pool, Im not so lucky now though. How is everythign going with the PCT? and problems?
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no problems in PCT. feeling pretty solid, no worries.

buster0371 said:
oh yeah today is 420!!!!!!!! but im not a stoner anymore so... OVER IT!!!

As for timber being dangerous,:duel: WTH? Are you serious? Like my home address type dangerous, or i might get negged dangerous? CUZ IM NOT WORREID ABOUT EITHER!!!!! jk hahaha. just playing around :tongue1:
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i don't smoke either, but damn, we need to get along better.
 
suncloud said:
thanks man. 80+ here as well. man i forgot how much i hate the heat.
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Ya but you guys have that cool ocean weather heat. Here we have that just blood blistering dry heat! Great for loosing weight tho! hahaha

Im glad you guys have a pool to hit tho! Im sure youll enjoy that, and the ladys to ;)
 
:rocketwhore::rocketwhore: :rocketwhore:
someone should ban you timberlakers
how much more pathetic can you get
your like a 3 year old kid :borladuck::borladuck:
grow some ****ing balls already and then come back on here
do us all a favor :006:
the only fake person on here is you
your test levels need to mature up
i bet you post fake pictures too
:dunno:
 
Heartless88 said:
:rocketwhore::rocketwhore: :rocketwhore:
someone should ban you timberlakers
how much more pathetic can you get
your like a 3 year old kid :borladuck::borladuck:
grow some ****ing balls already and then come back on here
do us all a favor :006:
the only fake person on here is you
your test levels need to mature up
i bet you post fake pictures too
:dunno:
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Yes. Fake pictures.
 
Heartless88 said:
:rocketwhore::rocketwhore: :rocketwhore:
someone should ban you timberlakers
how much more pathetic can you get
your like a 3 year old kid :borladuck::borladuck:
grow some ****ing balls already and then come back on here
do us all a favor :006:
the only fake person on here is you
your test levels need to mature up
i bet you post fake pictures too
:dunno:
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Someone should know who they are talking smack about before they open their mouths. (BTW, about 98% of the people on AM like Timber and his attitude...)

I've met Timberlakers in person, and I'll vouch that he is a great guy, and the guy who is in his pictures.

You know, since I have witnessed you starting to post on this board, I have yet to see you write a single thing about fitness.

How about that guys, let's all get back to fitness.
 

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Buster..WTF??

Heartless...Who the F?

Sunny...You the F'in man big guy. Doing us all proud again!!
 
oh god... does he suck your **** just to get you to type **** for him
well since your stalking my posts ;) let me tell you your yet to come across a chick like me
there is always a reason when people talk **** and i have a reason
i don't have many questions you know... i have all the answers at home when i have any.
some of you just amuse me so i come when i am bored ha
 
I just lost about 8 I.Q. points reading this drivel.

I've known a lot of chicks like you, unfortunately.

And further - your boyfriends answers are almost always uniformly incorrect... Hence my issue with him pissing around on the boards.
 
Is there really a couple on here starting arguments? That's got to be the lamest thing i've ever seen, who starts arguments on the internet and then has his old lady come online to back him up? Fighting on the internet is useless!!!!! I like timberlakers attitude perhaps you should stay on djbombsquads thread as you guys get along perfectly. Sorry to get involved in this sunny on your log, but this argument has been on various different logs and it's getting old fast.
 
Heartless88 said:
oh god... does he suck your **** just to get you to type **** for him
well since your stalking my posts ;) let me tell you your yet to come across a chick like me
there is always a reason when people talk **** and i have a reason
i don't have many questions you know... i have all the answers at home when i have any.
some of you just amuse me so i come when i am bored ha
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:toofunny:

You are the epitome of maturity.

Back to fitness yes?
 
I get enough negative BS without having to come on here to deal with it. The site is called ANABOLIC not catabolic....we are here because we all have a common goal that makes us happier in life. If that does not agree with you then please find other means for your amusement. Sunny has a great log going here and I think it deserves to stay that way.
 
oh god... now all of you guys are acting as if you didn't say a word
pointing fingers like kids again
at least i have balls to admit i am talking ****
its funny because all of you are way older and you
are the ones starting the fire..
i am just throwing more wood in.
 
Alright Sunny,.. finally caught up. Awesome log going on here(in spite of the hijacking), you are really making great progress. Truly motivating!!
 
Agreed, please leave this log to sunny workouts and general fitness conversation.
 
Can't wait to see the rest of the numbers sunny.
 
alrighty :) day 15 of PCT. feeling really good today. went to the gym, a little lethargic (this silly weather), but managed to do some decent damage today. PR's in bold.


tuesday
back/bi's/rear delts
rest/pause
rack chins + 60 lbs, 8/4/3 - up 10 lbs, down 2 reps
deads 355 x 5 - up 10 lbs, down 2 reps. these destroyed me.
face pulls 130 x 9/5/3 - up 3 reps.
barbell rows - 205 x 8/4/2 - up one rep.
machine curls - 150 x 10/6/3 - up 2 reps
standing shrugs - 300 x 10/6/3 up one rep
reverse pec dec machine - 120x 9/4/3 - nothing.


man, those deads were killer. had some new people at the gym today - some big guys 6'2" 240 or so that were giving me props on the deads, which felt really good. i got the weightlifter's high from doing them as well, which made the rest of the workout very easy to power through.

i'm debating on the volume i'm doing however, as the heat makes it so much harder to focus when your energy levels are trying to crash.

also, i'm paying special attention to my deadlift form - keeping my head focused above eye level, and moving my head up as the weight goes up to keep the erectors under tension throughout the movement.

that's it for today folks - my back is torn up.
 
suncloud said:
alrighty :) day 15 of PCT. feeling really good today. went to the gym, a little lethargic (this silly weather), but managed to do some decent damage today. PR's in bold.


tuesday
back/bi's/rear delts
rest/pause
rack chins + 60 lbs, 8/4/3 - up 10 lbs, down 2 reps
deads 355 x 5 - up 10 lbs, down 2 reps. these destroyed me.
face pulls 130 x 9/5/3 - up 3 reps.
barbell rows - 205 x 8/4/2 - up one rep.
machine curls - 150 x 10/6/3 - up 2 reps
standing shrugs - 300 x 10/6/3 up one rep
reverse pec dec machine - 120x 9/4/3 - nothing.


man, those deads were killer. had some new people at the gym today - some big guys 6'2" 240 or so that were giving me props on the deads, which felt really good. i got the weightlifter's high from doing them as well, which made the rest of the workout very easy to power through.

i'm debating on the volume i'm doing however, as the heat makes it so much harder to focus when your energy levels are trying to crash.

also, i'm paying special attention to my deadlift form - keeping my head focused above eye level, and moving my head up as the weight goes up to keep the erectors under tension throughout the movement.

that's it for today folks - my back is torn up.
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Aye bro! Another Jaw Dropping WO! Your a BEAST!

I gotta ask, did you just rack up 355lbs and said F it, i got this or what? lol Thats impressive bro! Your just gaining and gaining outta this stack, and now PCT is just as if not more impressive! Diggin the PR on Rack Chins to! Sheeeesh..... Good Job now i wanna go lift! lol Your killin me smalls, er or i mean BIGS!!
 
Teg said:
Aye bro! Another Jaw Dropping WO! Your a BEAST!

I gotta ask, did you just rack up 355lbs and said F it, i got this or what? lol Thats impressive bro! Your just gaining and gaining outta this stack, and now PCT is just as if not more impressive! Diggin the PR on Rack Chins to! Sheeeesh..... Good Job now i wanna go lift! lol Your killin me smalls, er or i mean BIGS!!
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thanks brotha.

for deads, i did warmups of 135x10, 225x5, 295x3, then the 355. since i got 345x7 last week, i felt pretty confident i could get 345x5 this time, but it was just barely. rep 5 didn't want to leave the ground at first - that last rep took probably 6 seconds to complete. absolutely brutal. one of these days, i'm gonna catch up to tlake or gmoney on them, but it ain't gonna be this month.
 
suncloud said:
thanks brotha.

for deads, i did warmups of 135x10, 225x5, 295x3, then the 355. since i got 345x7 last week, i felt pretty confident i could get 345x5 this time, but it was just barely. rep 5 didn't want to leave the ground at first - that last rep took probably 6 seconds to complete. absolutely brutal. one of these days, i'm gonna catch up to tlake or gmoney on them, but it ain't gonna be this month.
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WOW.... A 5-6sec lift. Ouchie! Im SURE your back was screeeamin! Glad to hear you got it up tho! Your getting very very strong brotha! I member when i looked at your numbers at first when i talked to you, and was like nice numbers, now im just like, ok now those numbers are just getting insane! I hope you keep 99% of this, if not 100%!!!

Ya, i went back and looked through TLs and Gmoneys old logs. Those boys have some strength! You 3 would destroy the gym if you all went in at one time! lol

*Yes were here to work out, can you all pls leave? Why? Cause we need to use the actual building to lift, k thx!*
 
suncloud said:
thanks brotha.

for deads, i did warmups of 135x10, 225x5, 295x3, then the 355. since i got 345x7 last week, i felt pretty confident i could get 345x5 this time, but it was just barely. rep 5 didn't want to leave the ground at first - that last rep took probably 6 seconds to complete. absolutely brutal. one of these days, i'm gonna catch up to tlake or gmoney on them, but it ain't gonna be this month.
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Haha, I'm going to hit the deads hard again when the epi starts. I do a crapload of volume though... full widowmaker at 245 after the heavy set.
 
Teg said:
WOW.... A 5-6sec lift. Ouchie! Im SURE your back was screeeamin! Glad to hear you got it up tho! Your getting very very strong brotha! I member when i looked at your numbers at first when i talked to you, and was like nice numbers, now im just like, ok now those numbers are just getting insane! I hope you keep 99% of this, if not 100%!!!

Ya, i went back and looked through TLs and Gmoneys old logs. Those boys have some strength! You 3 would destroy the gym if you all went in at one time! lol

*Yes were here to work out, can you all pls leave? Why? Cause we need to use the actual building to lift, k thx!*
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Money and I were actually able to hook up for about 3 or 4 workouts. The workouts were puketastic, and then I taught his ass how to use a blender.
 
TimberLakers said:
Haha, I'm going to hit the deads hard again when the epi starts. I do a crapload of volume though... full widowmaker at 245 after the heavy set.
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GAH! Why cant i get to your guys level!:dunno:

Bro your just insane! Simple and Plain as that! I love it!:wave2:
 
Sunny, you will be right in the thick of things soon enough. You have made some huge jumps here. Keep setting goals bubba.
 
Teg said:
WOW.... A 5-6sec lift. Ouchie! Im SURE your back was screeeamin! Glad to hear you got it up tho! Your getting very very strong brotha! I member when i looked at your numbers at first when i talked to you, and was like nice numbers, now im just like, ok now those numbers are just getting insane! I hope you keep 99% of this, if not 100%!!!

Ya, i went back and looked through TLs and Gmoneys old logs. Those boys have some strength! You 3 would destroy the gym if you all went in at one time! lol

*Yes were here to work out, can you all pls leave? Why? Cause we need to use the actual building to lift, k thx!*
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lol. timber and gmoneys numbers are pretty high. i'm still playing catch-up.
TimberLakers said:
Money and I were actually able to hook up for about 3 or 4 workouts. The workouts were puketastic, and then I taught his ass how to use a blender.
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that sounds awesome. if you make it to norcal for a couple days hit me up :)

AZMIDLYF said:
Sunny, you will be right in the thick of things soon enough. You have made some huge jumps here. Keep setting goals bubba.
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thanks brotha. definitely going to keep this level of intensity up for PCT, then i think i should "cruise" for a week to make sure i'm not frying myself out.
 
Deffinitely a good time to cruise after this PCT>
 
I agree with AZ, you should go through a cruise phase once pct. so that you can hit it hard again after your body is recouped.
 
Sunny I know exactly what you mean with that last deadlift; I think I described it as slow-motion in my log. Hopefully our backs dont give out on us anytime soon! I know lots of older BBers that have serious spinal issues (plates rubbing on eachother) from their younger reckless days :scared:
 
Steveoph said:
Sunny I know exactly what you mean with that last deadlift; I think I described it as slow-motion in my log. Hopefully our backs dont give out on us anytime soon! I know lots of older BBers that have serious spinal issues (plates rubbing on eachother) from their younger reckless days :scared:
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Me being one of those!!(S1/L5)
 
finally I'm all caught up sunny, got a little side tracked there for a moment! your numbers are really impressive, keep it up bud and finish strong.... some good news on the weather front this head will not last long look for cooler days ahead!
 
DormantFiber said:
finally I'm all caught up sunny, got a little side tracked there for a moment! your numbers are really impressive, keep it up bud and finish strong.... some good news on the weather front this head will not last long look for cooler days ahead!
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its a long read :) got kicked out of the gym for wearing flip flops today :( gonna have to do a double session tomorrow - afternoon legs, evening chest/tri's. shoulda known better, but i totally forgot my shoes till i got there, and i really thought i could get away with it.
 
learn said:
lol next time show up bare footed ;)
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just got done getting my leg workout in. will update later. g/f sprained her knee on tuesday so my workout times are all askew based on when the kids are here or at school or karate. i now have to play babysitter for everyone and go shopping etc. will try to get chest/tri's in this evening. bleh.
 
suncloud said:
just got done getting my leg workout in. will update later. g/f sprained her knee on tuesday so my workout times are all askew based on when the kids are here or at school or karate. i now have to play babysitter for everyone and go shopping etc. will try to get chest/tri's in this evening. bleh.
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dam that sucks about the sprained knee


good luck with the extra chores ;)
 
learn said:
dam that sucks about the sprained knee


good luck with the extra chores ;)
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i love being the cook for the family :) taking care of the kids is cool too. not having anyone to help me out is a different thing entirely - its OK though, she's really hot :)
 
suncloud said:
just got done getting my leg workout in. will update later. g/f sprained her knee on tuesday so my workout times are all askew based on when the kids are here or at school or karate. i now have to play babysitter for everyone and go shopping etc. will try to get chest/tri's in this evening. bleh.
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wow, you are a super man Sunny... 2 workouts and still have time to take care of your gf and everything else... is today your day off work? how do you do it?
 
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