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SUNCLOUD'S workout log with assorted goodies

There was an interesting research article done on strength at various times during the day. It's a bit fuzzy, but I recall early afternoon as being optimal for many people. Some people, myself included, can almost only work out in the morning. Do whatever works for you I say :) Hope the R Leg is OK
 
shaddow said:
****, so this is where you've been hiding out. I need to venture around the forums a bit more... :wave:
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good to have you here shaddow :) here's the quick breakdown : tren/hdrol for 6 weeks, pct with T-911 and some GH support etc - week 4 of PCT. just fried myself out doing a version of DC training, and i'm starting a cruise today. i've never cruised before, so who knows how successful i'll be :)
 
Kick ass, man! How'd your strength and size hold up in PCT? I'm not even gonna attempt going through 41 pages right this moment. :lol:
 
Oh, one more ?. What kind of GH support supps are you taking? I was thinking about adding something in the coming weeks if the District of Columbia ever gets their **** together and sends me the $3k they owe me. :mad:
 
suncloud said:
good to have you here shaddow :) here's the quick breakdown : tren/hdrol for 6 weeks, pct with T-911 and some GH support etc - week 4 of PCT. just fried myself out doing a version of DC training, and i'm starting a cruise today. i've never cruised before, so who knows how successful i'll be :)
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Its been a very fun ride to say the least! I love lookin back and seein your gains bro! :)
 
Steveoph said:
There was an interesting research article done on strength at various times during the day. It's a bit fuzzy, but I recall early afternoon as being optimal for many people. Some people, myself included, can almost only work out in the morning. Do whatever works for you I say :) Hope the R Leg is OK
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Same here. Love my early morning battles with the iron!! I'd hate to go back to lifting in the afternoons. I don't like anything that upsets my routine. Old mutha-fukkers, like me, love to stick to our routines!! :rofl:
I don't like change and I absolutely abhor drama!!
 
shaddow said:
Kick ass, man! How'd your strength and size hold up in PCT? I'm not even gonna attempt going through 41 pages right this moment. :lol:
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strength is still going up in PCT so i've kept 100% of strength gains, but i'm starting to feel run down, so a cruise has to happen. so far i've lost one pound out of 17 gained :)

shaddow said:
Oh, one more ?. What kind of GH support supps are you taking? I was thinking about adding something in the coming weeks if the District of Columbia ever gets their **** together and sends me the $3k they owe me. :mad:
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i'm running x-dreams and some junk i bought off ebay a year and a half ago called "HGF-X".
Marsh11 said:
whats the cruise going to consist of? Straight sets of 10-15 not to failure or something?
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i'm thinking 3 sets of 10 since i've never cruised before.

thundergod said:
Same here. Love my early morning battles with the iron!! I'd hate to go back to lifting in the afternoons. I don't like anything that upsets my routine. Old mutha-fukkers, like me, love to stick to our routines!! :rofl:
I don't like change and I absolutely abhor drama!!
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man, i love working out at 1:15 for two reasons :
1 - thats when i'm strongest
2 - there's only 10 people in the whole gym, so no waiting for anything
 
suncloud said:
strength is still going up in PCT so i've kept 100% of strength gains, but i'm starting to feel run down, so a cruise has to happen.

i'm thinking 3 sets of 10 since i've never cruised before.
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Keep in mind that with the cruise, it is imperative to NOT go to absolute muscular failure on your sets. No all-out effort. Stop your sets where you still have a few reps left in you. This is considered an "active-rest" or "active-layoff" for you.
My cruises heal up my minor aches and pains from micro-tears and pulls, and they get me totally fired up to start a new "blast" to tear the weights a new one!!! :firedevil:
 
I'm a late night guy myself. The gym's so empty after 9 that I could take up 3 stations at once and scatter dumbbells all over the place if I really wanted to. Not that I would ever do something like that... :ntome:
 
thundergod said:
Keep in mind that with the cruise, it is imperative to NOT go to absolute muscular failure on your sets. No all-out effort. Stop your sets where you still have a few reps left in you. This is considered an "active-rest" or "active-layoff" for you.
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ahhh. that's a great piece of advice. thanks my friend.
 
yesterday's workout : day 1 cruise

following TG's advice, i lowered all weights by 10-15% and tried keeping reps the same - don't work out till failure on anything - make sure you have a couple more reps in the tank.




thursday
chest/tri/front & mid delts
rest pause
Front DB delt raises - 50 x 9/4/2 - down 5 lbs
Side DB delt raises - 40 x 5/3/1 -down 5 lbs
Pec Dec - 210 x 10/5/3 -down 30 lbs
Butterfly Machine - 220 x 15/7/3 - down 6 reps
DB bench - 75's 8/5/2 - down 10 lbs
seated dip machine - real world weight - 210 i can't move down without being strapped in - down 45 lbs (just using the stack)
overhand - 280 x 12
underhand - 280 x 12
parallel grip - 280 x 15

thoughts about yesterday's workout. interesting. i'm not sore or anything like that. i feel like i'm just maintaining most of my strength gains, and nothing else. i think this is OK for a cruise. concentrated a bit more on negatives, etc. used it for DC stretching when i was done, and its crazy hard. hopefully this cruise is off to a good start.
 
suncloud said:
yesterday's workout : day 1 cruise

following TG's advice, i lowered all weights by 10-15% and tried keeping reps the same - don't work out till failure on anything - make sure you have a couple more reps in the tank.




thursday
chest/tri/front & mid delts
rest pause
Front DB delt raises - 50 x 9/4/2 - down 5 lbs
Side DB delt raises - 40 x 5/3/1 -down 5 lbs
Pec Dec - 210 x 10/5/3 -down 30 lbs
Butterfly Machine - 220 x 15/7/3 - down 6 reps
DB bench - 75's 8/5/2 - down 10 lbs
seated dip machine - real world weight - 210 i can't move down without being strapped in - down 45 lbs (just using the stack)
overhand - 280 x 12
underhand - 280 x 12
parallel grip - 280 x 15

thoughts about yesterday's workout. interesting. i'm not sore or anything like that. i feel like i'm just maintaining most of my strength gains, and nothing else. i think this is OK for a cruise. concentrated a bit more on negatives, etc. used it for DC stretching when i was done, and its crazy hard. hopefully this cruise is off to a good start.
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I hope so as well bro! Itll be interesting to see in a week how you feel overall! Regardless tho nicely done bro!
 
Teg said:
I hope so as well bro! Itll be interesting to see in a week how you feel overall! Regardless tho nicely done bro!
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thanks man.

in my old age, i'm hypersensitive to weather changes. its been great weather here for the past week. yesterday, my left Achilles tendon froze up on me for a couple minutes. after that my right knee got stiff. then both knees got stiff later in the day. this AM it was pouring rain. damn, i hate getting old. on the brighter side, i would be a great weatherman :)
 
I definitely think your body will reap the rewards of backing off for a week.
 
punthra said:
I definitely think your body will reap the rewards of backing off for a week.
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it kind of scares me, as i'm trying to hold on to strength increases from a cycle - if i go too low, i'll loose the strength gains. if i go to high, i'll overtrain myself and loose them. argh! first time cruising is very tricky.
 
Don't worry, it's only a week. Strength gains won't disappear overnight, especially with you still hitting the weights just at a little lighter weight. You'll rock the big weights again next week!!!
 
punthra said:
Don't worry, it's only a week. Strength gains won't disappear overnight, especially with you still hitting the weights just at a little lighter weight. You'll rock the big weights again next week!!!
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i really hope so. thankfully i'll have a week more of the T-911 and GH support after my cruise is over. thanks LG for making 75 tabs in a bottle.
 
You will see Sunny....you will come back even stronger when your muscles replenish themselves. I noticed you still do rest pause. Not being an expert on cruising myself but, I usually just go straight sets with about 15% under where my blast weights were. Nothing to failure of course. And what is this old age sheet??
 
wow that is nice 1 lb out of 17lbs


after the cruise what will you workout plan look like ?
 
AZMIDLYF said:
You will see Sunny....you will come back even stronger when your muscles replenish themselves. I noticed you still do rest pause. Not being an expert on cruising myself but, I usually just go straight sets with about 15% under where my blast weights were. Nothing to failure of course. And what is this old age sheet??
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straight sets for how many sets would you advise? TG and i never talked about this aspect.

learn said:
wow that is nice 1 lb out of 17lbs


after the cruise what will you workout plan look like ?
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thanks :) dunno. i really want to copy timber's workout day setup, though sets/reps i would keep DC style.
 
I would do 2 sets at that weight and be done. It's a rest period but, you are still pushing some decent weight. Low intensity so the body can heal up.
 
so the 4 words for today is "Total Reconstructive Knee Surgery". G/F tore all 4 ligaments of her knee, and fractured 2 bones according to the MRI. bleh. gym will come obviously when the kids go to bed - so an 8ish gym trip. can't let her chase these little demons around single handedly. or footedly as the case is.
 
suncloud said:
so the 4 words for today is "Total Reconstructive Knee Surgery". G/F tore all 4 ligaments of her knee, and fractured 2 bones according to the MRI. bleh. gym will come obviously when the kids go to bed - so an 8ish gym trip. can't let her chase these little demons around single handedly. or footedly as the case is.
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wow how is she doing with the pain?
 
Wow Sunny, she will be hobbled pretty good with that bubba. Sorry to hear that.
 
AZMIDLYF said:
Wow Sunny, she will be hobbled pretty good with that bubba. Sorry to hear that.
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i couldn't believe it. went into the DR's office and he said according to the MRI there were no ligaments holding the knee in place, and we could actually see a broken bone poking into the muscle. wow.

not only did she fall in softball (last tuesday), but she fell again on last thursday when she thought she was all tough and took her brace off. i think the second impact is the one that really messed up an already screwed up situation.

at least i know my G/F doesn't half ass anything.
 
Man, sorry to hear about your gf, brother. That's a tough break. Hope everything goes well and she recovers quickly (or as quickly as possible).
 
I would agree that the second fall did the real damage. Her pain tolerance sounds pretty high Sunny. I wish her a full recovery!
 
Man SC, if its not one this its another! Yall are still in my nitelys for sure! :) I send my best as well!

Shes been through alot, shes got this! Aint no thang but a chicken wing!
 
First off you’re doing fine on your cruise mode bro, TG gave great advice on the weights and adding in a few more reps..~ As for your GF I'm sorry to hear the bad news.. especially with summer here and all. Stay by her side like you always have, send her my best wishes, and a healthy recovery
 
Ihope your GF gets better soon my friend, your in my prayers, Levi.
 
I hope she has a speedy recovery.
 
Hope everything turns out better Sunny. Things like this suck, but you guys are strong people. Send her my wishes.
 
hey man my bro had knee surgery a few months back (tore his acl too) and hes pretty much fully recovered already! I wish your gf a quick recovery as well!
 
friday's workout - day 2 cruise.

still trying to get this cruise thing to make sense. did two sets of everything, with one exception.

Friday
back/bi/rear delts
lat pulldowns (ultra wide) behind the back - 150x8, 160x8
pullups (ultra wide) BW x 8, BW x 8
t bar rows 150 x 8, 150 x 8
straight arm lat pushdowns - palms open 60 x 9 , 60 x 8
DB rear delt raises 40 x 7 , 40 x 6
shrugs behind the back - 200 x 8 , 200 x 8
preacher curls 85x 8 , 85 x 8
tried timber's crazy dual pully lat pulldowns. dunno how good i did on form since i've never seen this exercise performed. dual pulley station, arms making an iron cross, pulling my arms down to my sides. tried them with my body straight, and slightly bent over. 45 per side x 15, 5 sets. i suspect its only 22 pounds real world weight, since i don't think my lats are very strong, and 45 per side for the first time trying it sounds a little too high.

this morning, no doms whatsoever, so i'm on the right track.
 
That looks good Sunny. You should leave the gym with a nice pump but, not wiped out like when blasting. There shouldn't be any Doms because you aren't doing the same kind of damage here. Just relax and heal up.
 
AZMIDLYF said:
That looks good Sunny. You should leave the gym with a nice pump but, not wiped out like when blasting. There shouldn't be any Doms because you aren't doing the same kind of damage here. Just relax and heal up.
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the pump is great. no soreness whatsoever :)
 
That's the ticket...cruise along but still get some work in. You just hammered your body pretty good Sunny. It needs a break to perform some maintenance and get ready for the next battle!!
 
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