SUNCLOUD'S workout log with assorted goodies

thundergod said:
Son of Odin here!!
I wait at least 1 minute after my rest-pause set before hitting the back off set. So you're spot on with that one!
Now for the shoulder issues on the close-grip benches: You might try some cissus to help out with the pain. I don't think anything will help with the "clicking" however. I say widen your grip somewhat. I can't do them with my hands too close together. It doesn't feel right and actually hurts my wrists. So my grip is only a little narrower than shoulder width.
You might try and do them on a slightly declined bench. I may even try that next Wednesday myself.
Also brutha, are you using a straight bar or a cambered (EZ) bar??! The EZ bar feels much better to me!!!
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nice - other ideas to try! right now i am using the barbells for it, but its so weird. i maxed my CG bench at one point with 165 lbs IIRC. that's an OK number considering its a compound move. using the EZ bar, i would do skullcrushers, and i've done 115 lbs (one plate per side) and experienced no issues whatsoever. if i can't figure out how to get CG bench to work for me, this will be my fallback exercise.

so far i've got:
don't lower the weight to the chest
wing my elbows out
try an EZ bar
try on a decline bench

i'll test these all out today just to get a feel for them (light weight) and see which one doesn't make my shoulders click. thanks for the input brotha.
 
friday
abs/forearms/cardio
rest/pause, back off
cable crunches 150x 7/4/3 back off 100x16
pinwheel curls 40x 7/5/3 back off 35x11 - may try 30lbs next time for the "back off" set
decline crunches (weighted) 25 plate x22
forearm curls 20lbs with barbell x18 . reverse grip x18. then the rope thingy with 15 lbs till failure.
bike - 15 minutes before i was zapped

man i hate cardio. i got my NOS-FX in the mail today, so i'm really looking forward to starting that on monday. i've already nixxed the caffeine from my diet, so this should be a nice clean run. i'm not too keen on the directions, since it wipes out my preworkout calorie shake, but i'll make those calories back somehow. thank god its friday!
 
suncloud said:
friday
abs/forearms/cardio
rest/pause, back off
cable crunches 150x 7/4/3 back off 100x16
pinwheel curls 40x 7/5/3 back off 35x11 - may try 30lbs next time for the "back off" set
decline crunches (weighted) 25 plate x22
forearm curls 20lbs with barbell x18 . reverse grip x18. then the rope thingy with 15 lbs till failure.
bike - 15 minutes before i was zapped

man i hate cardio. i got my NOS-FX in the mail today, so i'm really looking forward to starting that on monday. i've already nixxed the caffeine from my diet, so this should be a nice clean run. i'm not too keen on the directions, since it wipes out my preworkout calorie shake, but i'll make those calories back somehow. thank god its friday!
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Killing those cable crunches sunny! What are pinwheel curls?

Its funny you say you hate cardio, I hate it more! hahaha,

Looking good dude:)
 
Liftergym33 said:
Killing those cable crunches sunny! What are pinwheel curls?

Its funny you say you hate cardio, I hate it more! hahaha,

Looking good dude:)
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[ame="http://www.youtube.com/watch?v=XGqr4CJWs3E"]YouTube - DC Training/Pinwheel Curls[/ame]


its the DC approved forearm movement :)
 
suncloud said:
Invalid Link Removed


its the DC approved forearm movement :)
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Christ that is a lot of weight for that movement.

Pinwheels are a good way to help take the shoulders out of a hammer curl.
 
yeah, that guy is a frikken beast! saturday update, DOMS have fully set in on chest and tri's. forearm/branches are kind of OK, but i can still feel some DOMS in them as well.
 
MONDAY - first workout with NOS-FX

total body
3x10 - supersets, 22 minutes
overhead squats - 95 lbs (why oh god why are these so hard?)
clean and press (kettlebell) - 16KG
bench - 135 - dammit, forgot to use dumbells
deads + shrug - 135 - should have used dumbells again :(
floor wipers - 135
pull ups - (-30) - yes, the assist - doing weighted tomorrow so i can't really beat myself down on a total body day

girly girl says my arms/chest look like they got a great pump - i'm assuming she means biceps when she says arms. my triceps take a whole lot to get a pump, so there's no way i managed to do that today.

on a side note, my bi's do feel a little more solid than usual - as you can tell from my avatar they frikken blow in comparison to my tri's. muscle belly is tight, and so is the outside and middle of my pecs. legs/shoulders, back etc i don't really notice. obviously tomorrow and the day after, especially with pics up there should be a visual to go with my description. anyways, there's the first "assorted goodie" within this log :)
 
Let's do this Sunny!

And yes, Overhead squats are a biatch. I just did front squats last week and those were hard, but overhead squats take the cake!
 
day 2 of NOS-FX.

pumps are pretty nice, noticeable, and we'll see how long they last today. also, anything that makes my girl happy, makes me happy by default :)

tuesday
back/bi's/rear delts
rest/pause, back off
chins (wide, weighted) BW+25 lbs 7/4/2 - back off - assist machine -20lbs x17
deads 225x7/3/2 - grip strength failed trying for third rep - back off 135x16
face pulls 80x9/5/3 - first time doing this, will try to get my form down - think i was way off - back off 50x14
barbell rows - 80x10 overhand, 80x8 underhand (no break)
machine curls 70x12, 60x12 - arms gave up at this point
shrugs (seated dumbells) 65x10, 70x9 - try them seated sometime! can't believe how hard these are
rear lateral raises - 20x10

i have no energy left. none. rear delts are toast, bi's are thrashed with a mad pump, and my lower back is trying to spasm! upper traps are hard as a rock, lats don't feel anything :( i hate my lats.
 
thesinner said:
nice workout man
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thanks brotha. my deadlifts suck - they come from a life of no sports growing up - soccer for a year if you count it. in service we didn't really go to the gym often, and sadly, i never really cared about lifting till about 3 years ago. now, i can't imagine not going to the gym! its addicting, and probably the best stress reliever i've ever had - and the stress i take in is extreme. girlfriend says the pump is still going strong - 4 hours later. will update when the pump goes away - if its before bed :omfg:
 
suncloud said:
thanks brotha. my deadlifts suck - they come from a life of no sports growing up - soccer for a year if you count it. in service we didn't really go to the gym often, and sadly, i never really cared about lifting till about 3 years ago. now, i can't imagine not going to the gym! its addicting, and probably the best stress reliever i've ever had - and the stress i take in is extreme. :omfg:
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deadlifts are a tricky one because they are so power-oriented.

girlfriend says the pump is still going strong - 4 hours later. will update when the pump goes away - if its before bed
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I didn't think that part of the anatomy got pumped during a workout. Were you checking out the cardio bunnies or something?
 
Well that's a good thing. It that is still pumped after 4 hours, you're supposed to seek medical attention.

lol, that's gotta be a fun telephone call. :rolleyes:
 
thesinner said:
Well that's a good thing. It that is still pumped after 4 hours, you're supposed to seek medical attention.

lol, that's gotta be a fun telephone call. :rolleyes:
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yeah.... about that... if you can't figure out what else to do during those 4 hours instead of seeking medical help, you should look into some "focus" meds, or trade your girl for a friskier model :)
 
I'd hang a flag and lie on my back in someone's front yard.

When someone calls the police, will they salute it?
 
thesinner said:
I'd hang a flag and lie on my back in someone's front yard.

When someone calls the police, will they salute it?
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hrm. hopefully not the 12 gun salute :)


pump is starting (key word starting) to fade right now. 5.5 hours after my workout.
 
lol I thought you maybe stopped posting in this log, and just moved it to your sponsered log..so you keeping both up and running?
 
Liftergym33 said:
lol I thought you maybe stopped posting in this log, and just moved it to your sponsered log..so you keeping both up and running?
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yep. both running. i figured the NOS-FX log would be more in detail about my pump, and this log would be more detailed about my workout. but i'll answer questions in either one :)

this should also make a cleaner transition to my dienedrone log, which will stay in here (no new thread). also, it gives me a record of what i did, so i can look at it and say "dammit, gotta try harder!" that's the theory.
 
suncloud said:
i have no energy left. none. rear delts are toast, bi's are thrashed with a mad pump, and my lower back is trying to spasm!
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That's the way you should feel after a workout when you've given it everything you got!
You should feel like this....:1244: Not like this.....:banana:

I worry when guys say they felt like doing their whole workout over again!! I could never repeat 1 of my workouts back to back. It's like going through trench-warfare!! I barely survive my workouts!!!
 
thundergod said:
That's the way you should feel after a workout when you've given it everything you got!
You should feel like this....:1244: Not like this.....:banana:

I worry when guys say they felt like doing their whole workout over again!! I could never repeat 1 of my workouts back to back. It's like going through trench-warfare!! I barely survive my workouts!!!
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thanks brotha. DOMS has begun in my lats (thank god), lower back/traps/bi's are beaten senseless! quite a nice feeling :)
 
wednesday, DAY 3 NOS-FX :

leg day sucks! in a vague attempt to get timber to post in my log, i did a double widowmaker squat day! post dangit! i suppose i should just PM him. anyways.

squats (ATG) 185 lbs 8/5/3 (up 1 rep) back off 135x18 back off 95x20. legs were shaking when i started my 2nd widow set. good god.
SLDL 175 lbs (up 10 lbs) 7/3/2 back off 95x17
leg extensions 165 lbs (up 15 lbs) 8/5/3 back off 120x16 (up 15 pounds as well)
cable crunches 130x13, back off 100x18
decline crunches 25lbsx20 - still don't feel safe going up.
calf raises 125x14 (up 10 lbs), back off 90x20

lost a few reps when i went up in weight, but that's the name of the game. for probably the first time in my life, i can feel my hams aren't made out of sponges. yes, they've always been soft. quads have always been rock hard though. i can actually feel the muscle belly of my hams, which is really cool.

a hamstring pump? wtf? but i like it!
 
Way to kick some ass brotha!!! :buttkick:
When you're finished with this routine, you might want to give my new one a trial run. It's even more brutal than this one!!! :firedevil: :twisted:
 
thundergod said:
Way to kick some ass brotha!!! :buttkick:
When you're finished with this routine, you might want to give my new one a trial run. It's even more brutal than this one!!! :firedevil: :twisted:
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lol... taking notes - maybe in a couple months i'll give it a switch :) gonna ride this one out till the gains slow down.
 
Subbed in late Sunny...sorry !! I will be very interested in the Dienedrone compound. I read the post about the clicking shoulder on CGBP's. I have the same situation. If I come down to low it feels like my left shoulder is slipping out of it's socket. It doesn't hurt but just scares the b-jesus out of me. The best solution for me was to just shorten the ROM and really go slow and in control on the decent. I even put the pins in my rack at a certain point so I can't go any lower. I keep my hands shoulder width and elbows about 6-8 inches away from my ribs. Keep your shoulders down and go nice and slow...my 2 cents. Now lets blow this shiz up!!
 
good to have you two here :)

definitely gonna experiment with CG bench today. taking no prisoners today, and taking pics :)
 
thursday , DAY 4 NOS-FX

solid workout, DC/TG style. i'm exhausted right now, so i'll just move on to the damage report :

thursday
chest/tri/front&mid delts
bench 190lbs 8/5/3 - back off 135x13 - up 5 lbs for main set - same reps???
tricep dips BW + 80lbs 7/4/3 - back off BW + 35x14 - up 3 reps on main set
upright rows (smith) 125lbs 6/4/2 - back off 75x14 - up 10 lbs on main set, down one rep
incline bench 135x14 - no way was 15 reps going to happen
CG bench 145x10!!!!! tried all variations, did GMG style with winging my elbows out - up 10 lbs and 2 reps - no shoulder pain!!!
military press 145x8 up another 10 lbs - i'm going to stay at this weight until i can get 12 reps - shouldn't have gone up today i think.
revere grip tricep pushdown 100x10 - holding at lockout on rep 10 till i ran out of juice
cable crossovers 55x15 - up one rep :(

followed by extreme stretches. i can't really put my description of a pump into words - i feel unstoppable right now - tomorrow when DOMS kicks my butt, i'll change my mind abut that. will try 60 on the crossovers next week. 3 weeks of this and i'll change around the order of the exercises to continue my growth.
 
It's a true love/hate deal for me. Love what I feel like after...absolutely hate to do them!!
 
Royd The Noyd said:
Extreme stretching is both painful and rewarding.
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AZMIDLYF said:
It's a true love/hate deal for me. Love what I feel like after...absolutely hate to do them!!
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no joke. i'm trying not to scream while doing them, because i know some schmuck is gonna see me doing the extreme chest stretch and be like "dude, you need some help?" at least the shoulder stretch everyone knows what i'm doing, but maybe not why :)
 
Liftergym33 said:
your numbers are looking really good sunny, 145x8 on MP and your dips + 80lbs..great dude!
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thanks. almost at my PR level for dips (+90), and doing this natural makes me pretty happy. doubt i'll see 85 anytime soon though - 80 is HARD! argh....
 
Hel-acious workout brotha!! You're tearing it up as planned.

Don't back away from pain. Embrace it. It will be your closest companion in this realm. The pain will never leave you nor forsake you. It is your brother. :yup:
 
thundergod said:
Hel-acious workout brotha!! You're tearing it up as planned.

Don't back away from pain. Embrace it. It will be your closest companion in this realm. The pain will never leave you nor forsake you. It is your brother. :yup:
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oh how well i know that! i'm going to have to wait till tomorrow (2nd day DOMS), because my tri's only feel a little sore. as tri's are my strongest body part on a pound for pound basis, i may have to add another exercise in.

somewhatgifted said:
subbed sun.
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thanks for joining brotha :)
 
Im subbed bro, get those gh levels sky high...russian
 
dangit, where's fridays update?

no NOS-FX, as i was asked to train one day without it - might as well be cardio day.

friday
abs/forearms/cardio
rest/pause, back off
cable crunches 150x 8/5/3 back off 100x14 (up 2 reps on main set)
pinwheel curls 40x 8/5/3 back off 30x14 - (up 1 rep on main)
decline crunches (weighted) 25 plate x23
forearm curls 25lbs with barbell x16 . reverse grip x16. again, the rope thingy with 15 lbs till failure.
bike - 15 minutes . cardio is so boring. i can't stand it.

does cardio bore the snot out of anyone else, or is it just me? also, since i've been permabulking since maybe july of 05, i'm just not used to cardio. of course, i had to start, as 200 lbs will probably be the most my frame can handle safely.
 
do up that cardio sunny!..i dont like it neither..LOL..but the good thing about my cardio is that i run on the beach,so you can see the tan and silky motivation as oppose to a treadmill in the corner of the local 24 hr. fitness!..LOL..
 
bslick69b said:
do up that cardio sunny!..i dont like it neither..LOL..but the good thing about my cardio is that i run on the beach,so you can see the tan and silky motivation as oppose to a treadmill in the corner of the local 24 hr. fitness!..LOL..
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my knees already don't like running - remember that the last time i ran often was in service when i was 135ish. at 180+ the strain on my knees is disastrous - hence the bike. if there was a beach nearby though, i'd give running on it a shot :)
 
sunny! the beach that i freqeunt is the one in my avi!..it is very motivational bro,rub some sun tan oil on,and jog up and down the beach,you wouldnt make it half way down the beach before you would be called,whistled over to a beach towel party with some fine hunnys!;)
 
bslick69b said:
sunny! the beach that i freqeunt is the one in my avi!..it is very motivational bro,rub some sun tan oil on,and jog up and down the beach,you wouldnt make it half way down the beach before you would be called,whistled over to a beach towel party with some fine hunnys!;)
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argh. i need to move out of norcal. beaches here are too cold this time of year, and even in the summer the wind coming off the ocean makes it non bikini weather at the beach :(
 
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