SUNCLOUD'S workout log with assorted goodies

suncloud said:
welcome back man :)

just wondering on my dosing. so far T-911 i'm dosing upon waking (7:30AM), and 45 minutes before the gym (12:30PM), and tribulus/zma at night (just to get it out of the house). does this sound right, or would you dose it a different way? so far, i've still hit some PR's and am maintaining my strength levels from on cycle and exceeding some of them, so i'm pleased with the effects to date :)
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Thats fine on the dosing bro, or dose the first, prior to the gym and add the 2nd later through out the day. I ran it at 3 and felt awesome 1 morn, 1 noon, 1 night30-40 mins prior to the gym, work very nice! let me know sunny:)
 
alrighty! had a great workout today. i'm super excited about this, because i dosed 3 caps of osteo sport last night, and today, no knee pain whatsoever. anyways, had some decent increases (nothing spectacular), but i'm not loosing anything either, which is very good.

here we go, PR's in bold :)


Wednesday
legs/abs/forearms
rest pause
squats (ATG) 275 x 7/4/2 - up 10 lbs, down one rep. very difficult, and my lower back right side was tweaking a bit.
SLDL 225 x 9/5/2 - up 3 reps.
leg extensions 270 lbs 9/5/3 - same. my legs aren't happy with this movement, so i'm not pushing it.
cable crunches 160x20 - up 3 reps.
pinwheel curls - 80x 6/3/2 - up one rep. they felt easy, till the 85's told me i couldn't get a set out of it.
standing calf raises 360 x 20, 400 x 15 - down 2 reps on both sets, up 20 lbs on both sets :)
hack squats 340x 7/4/2 - up 20 more pounds. i'll hit 4 plates per side next week. up 2 reps as well.
cardio - elliptical for a bit. followed by a lot of stretching.

thoughts so far : i still feel this is the easiest PCT i've ever had. next week is when the truth comes out though - all the anabolics will be out of my system, and the T-911 will have kicked in at 100%. i can't wait to see what next week brings, and i suspect it will be very good. thanks for watching everyone :)
 
GREAT workout! Love the Pinwheels and Hacks! Those hacks have JUMP off the chart since you started this log! Very impressive bro, and your doing it on less cals! Im happy that your just gaining like a mad man! Lookin forward to next week workouts!
 
Strength is still looking good Sunny. I say drop the weight down to about 200 lbs on the leg extensions and go for one straight set of 20. Nice and slow with a squeeze at the top. Burn baby burn!! What is the weight at these days?
 
Teg said:
GREAT workout! Love the Pinwheels and Hacks! Those hacks have JUMP off the chart since you started this log! Very impressive bro, and your doing it on less cals! Im happy that your just gaining like a mad man! Lookin forward to next week workouts!
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the pinwheels and hacks have gone up the most. its insane by comparison to the rest of my lifts :)

AZMIDLYF said:
Strength is still looking good Sunny. I say drop the weight down to about 200 lbs on the leg extensions and go for one straight set of 20. Nice and slow with a squeeze at the top. Burn baby burn!! What is the weight at these days?
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hrm. that sounds like a really good idea. 200x20 might be a whole lot better for these pathetic knees. weight is still cruising at 202. recomp baby!
 
Numbers are looking good sunny. I agree with AZMIDLYF that you should drop the weight on the leg extensions. It's always better to train pain free rather than always aching. It's good to see that PR's are still falling while starting pct.
 
punthra said:
Numbers are looking good sunny. I agree with AZMIDLYF that you should drop the weight on the leg extensions. It's always better to train pain free rather than always aching. It's good to see that PR's are still falling while starting pct.
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the first week is the easy week. next week is where all the anabolics are out of my system (hdrol's crazy half life) and i've got to try extra hard for the PR's :)

sadly, i didn't even think about just lowering the weight on leg extensions and trying for 20 reps. maybe its an ego thing, or maybe it always helps to have other opinions :)

regardless, i'm glad to have you guys in my log sharing your knowledge.
 
Suncloud is kicking some ass up in here!! :buttkick:

Number's are looking damn good brotha. I'm ecstatic to see you still smashing PR's even into PCT.
I agree with AZ about the leg extensions. I've already taken his advice and lowered my leg ext. down to 210 X 18-20 for the last 2 weeks and my knees are already thanking me!! I was hitting 250 X 15 but my form wasn't the greatest (heaving the weights up and down quickly) but once I lightened up and slowed them down, my quads are getting sore as Hel.

Keep showing those weights who da master is Suncloud!! :box::whip:
 
thundergod said:
Suncloud is kicking some ass up in here!! :buttkick:

Number's are looking damn good brotha. I'm ecstatic to see you still smashing PR's even into PCT.
I agree with AZ about the leg extensions. I've already taken his advice and lowered my leg ext. down to 210 X 18-20 for the last 2 weeks and my knees are already thanking me!! I was hitting 250 X 15 but my form wasn't the greatest (heaving the weights up and down quickly) but once I lightened up and slowed them down, my quads are getting sore as Hel.

Keep showing those weights who da master is Suncloud!! :box::whip:
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thanks TG. i'll definitely give it a shot next week since my knees just can't take the abuse of leg extensions. tomorrow i'll try a set of widowmaker deadlifts to see if i can't get a wicked pump going :)
 
Widowmaker deadlift:thumbsdown: I think that there is too much chance for injury with that. The form gets neglected and bam... One heavy set of 6 - 8, strip the weight down a bit to where a set of 12 will be a maybe and call it done. Stripping the weight will usually give you just over a minute length break. My .02 cents
 
AZMIDLYF said:
Widowmaker deadlift:thumbsdown: I think that there is too much chance for injury with that. The form gets neglected and bam... One heavy set of 6 - 8, strip the weight down a bit to where a set of 12 will be a maybe and call it done. Stripping the weight will usually give you just over a minute length break. My .02 cents
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argh! maybe running the rack again like last week then?
 
suncloud said:
welcome back man :)

just wondering on my dosing. so far T-911 i'm dosing upon waking (7:30AM), and 45 minutes before the gym (12:30PM), and tribulus/zma at night (just to get it out of the house). does this sound right, or would you dose it a different way? so far, i've still hit some PR's and am maintaining my strength levels from on cycle and exceeding some of them, so i'm pleased with the effects to date :)
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VERY NICE!
 
suncloud said:
thoughts so far : i still feel this is the easiest PCT i've ever had. next week is when the truth comes out though - all the anabolics will be out of my system, and the T-911 will have kicked in at 100%. i can't wait to see what next week brings, and i suspect it will be very good. thanks for watching everyone :)
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Im looking foward to next week also, 4-5 days in should start being really nice, but next week, should be a whole new zone for you
 
AZMIDLYF said:
Widowmaker deadlift:thumbsdown: I think that there is too much chance for injury with that. The form gets neglected and bam... One heavy set of 6 - 8, strip the weight down a bit to where a set of 12 will be a maybe and call it done. Stripping the weight will usually give you just over a minute length break. My .02 cents
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I still love widowmaker deads.
 
Liftergym33 said:
Im looking foward to next week also, 4-5 days in should start being really nice, but next week, should be a whole new zone for you
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monday we'll see what the LG beast can do :)

TimberLakers said:
I still love widowmaker deads.
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it sounds so evil. does 225x20 sound vaguely safe?

Steveoph said:
I might try and start incorporating those into my workout; did you find it hard to get the proper form? I've been analyzing my Power Clean form, and the amount of work I feel it needs is kinda daunting lol.
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pinwheels are pretty simple. just drag the dumbell across your chest to where the dumbell hits the opposite pectoral, and your arm is at 90 degrees.

the hardest thing with the hack squats is to actually get to 90 degrees. thankfully, there's a mirror on the right side of the hack machine, so i can actually see if i've got full ROM.

they're fairly easy on my knees as well, though i'm still perfecting my form on barbell squats which may be why those numbers aren't up to snuff. i had an interesting talk with one of the HS powerlifters, who told me that when you stand from a squat, you should be using your hips to move the weight rather than your muscles. let the hips act like a pivot to help drive the weight up, and snap the hips so they lock out when your knees do. so yesterday i tried putting that into practice, and it really feels easier. i'll fool around with this idea till i can get the form down. amazing the information out there.
 
Sunny just remember that powerlifters are more concerned with moving large amounts of weight rather than trying to build muscle. Yes, you will get big moving heavy weight but you also won't activate as many muscle fibres.
 
punthra said:
Sunny just remember that powerlifters are more concerned with moving large amounts of weight rather than trying to build muscle. Yes, you will get big moving heavy weight but you also won't activate as many muscle fibres.
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hrm. i was thinking that if that got me to squatting 315 ATG i'd have to grow muscle by default :)
 
That is just to long for me to be going up and down with that bar. I am dealing with a gimpy lower back so I try to keep the wear and tear to a minimum. Get in and get out...
 
AZMIDLYF said:
That is just to long for me to be going up and down with that bar. I am dealing with a gimpy lower back so I try to keep the wear and tear to a minimum. Get in and get out...
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i've yet to have a good workout last beyond 60 minutes. i have all the energy in the world until i hit the 65-70 minute markers, and then my tank runs dry.
 
suncloud said:
i've yet to have a good workout last beyond 60 minutes. i have all the energy in the world until i hit the 65-70 minute markers, and then my tank runs dry.
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Particularly true in my case with my age. If I go longer than 60 mins. it's a case of declining returns.
 
hrm. weird workout day. somehow i got confused as to what i was supposed to be doing. all this talk of deadlifts had me convinced today was a back/bi day, when it was supposed to be chest/tri's. bleh. anyways, here's my back/bi workout for today with PR's in bold :)


thursday???
back/bi/rear delts
lat pulldowns (ultra wide) behind the back - 170x7/4/2 - up 2 reps
lat "shrugs" 200x 3 sets of failure
pullups (ultra wide) BW x 10/5/3 - same
t bar rows 160 x 11/5/3 - up 3 reps
straight arm lat pushdowns 130x 6/3/2 - up 10 lbs, down 4 reps
DB rear delt raises 40 x 8/5/3 - up 3 reps. felt much easier today.
shrugs behind the back - 230 x 8/5/3 - up 5 more lbs, down 4 reps
preacher curls 100x 7/5/3 - up 2 reps
deadlifts - 225x16. didn't feel like rep 17 was going to happen with any resemblance of form.

thoughts : i really thought i was supposed to be doing back today. what a disappointment. i'm wondering if that's what killed my deadlift reps - not enough rest since last back workout (tuesday), or if its because i did deads last. argh!
 
TimberLakers said:
Wow, so you're hitting back 2x a week? I dunno about that big guy. More isn't always better.
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it was fine on cycle, especially given how fast my recovery is. this week of PCT i was supposed to be gauging how quickly i recover. i think its feasible, but not the way i did it this week. as soon as the PR's slow down, i'll know i'm pushing too hard.
 
suncloud said:
it was fine on cycle, especially given how fast my recovery is. this week of PCT i was supposed to be gauging how quickly i recover. i think its feasible, but not the way i did it this week. as soon as the PR's slow down, i'll know i'm pushing too hard.
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Yeah, go for it on cycle... PCT I would focus on compound lifts - then don't f*ck with it for 5 to 6 days.
 
Wow SC ya that was a bit of a mix up! lol

I wont comment on weather or not its to much. But both TL and You have very vaild points and ways of doing it!
 
TL has it dialed. Volume needs to come down on PCT. Regroup and keep pounding Sunny...
 
suncloud said:
it was fine on cycle, especially given how fast my recovery is. this week of PCT i was supposed to be gauging how quickly i recover. i think its feasible, but not the way i did it this week. as soon as the PR's slow down, i'll know i'm pushing too hard.
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i think your deadlift numbers are impressive.
 
TimberLakers said:
Yeah, go for it on cycle... PCT I would focus on compound lifts - then don't f*ck with it for 5 to 6 days.
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yep. you're right. the last back/bi day the focus was originally to be to augment my lat development, minor bicep workout, and rear lat devopment. i need to get back into that.

Teg said:
Wow SC ya that was a bit of a mix up! lol

I wont comment on weather or not its to much. But both TL and You have very vaild points and ways of doing it!
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TL is right here, i jumped the gun a bit, didn't allow for adequate recovery, and i need to ditch the deads on thursday.

AZMIDLYF said:
TL has it dialed. Volume needs to come down on PCT. Regroup and keep pounding Sunny...
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yep. if i hit overtraining in PCT this will end up badly.

buster0371 said:
i think your deadlift numbers are impressive.
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thanks man :) i'll regroup so i can do them better on tuesday :)
 
I crave chest workouts man.. I wish I could do them every day. Thing is, the way I look at it is.. There is SOOOO much stuff to work on with my body - that I have to wait at least 5 days to get through the rest of my split. Otherwise I'm just cheating myself. I think overall, that helps with development because it forces me to rest.

Cant tell you how many motherf*ckers there are in my gym that look completely stupid in shorts cause their legs look like chicken d*cks or their arms don't fit their fat torsos... Shame.
 
everything seems to recover pretty fast (2 days or so) except my legs (5 days). there are times i really wish i could train legs 2x per week, but the quads and knees say no way. i hate it when my body argues with me :(

TL, i tried walking out with 315 on deads (2 weeks ago), and one of my knees tried buckling on me. they're pathetically weak.
 
suncloud said:
everything seems to recover pretty fast (2 days or so) except my legs (5 days). there are times i really wish i could train legs 2x per week, but the quads and knees say no way. i hate it when my body argues with me :(

TL, i tried walking out with 315 on deads (2 weeks ago), and one of my knees tried buckling on me. they're pathetically weak.
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Yeah man, try smaller jumps... 10 pounds per side or so. Last thing you want is a knee blow out. I've been doing my deads extremely slow and with perfect form the last 2 workouts. Definitely blow me up good. :)
 
TimberLakers said:
Yeah man, try smaller jumps... 10 pounds per side or so. Last thing you want is a knee blow out. I've been doing my deads extremely slow and with perfect form the last 2 workouts. Definitely blow me up good. :)
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i'm definitely being way more careful with anything involving my legs. them knees are terrible. i wish i could post a video of them. they're in the middle of my knee when they're bent, but rotate towards the inside when my legs are extended. i suspect its the foot position of the leg press that allows me to lift 700 pounds, yet only squat sub 300. really wish i could get a video of them.
 
suncloud said:
i'm definitely being way more careful with anything involving my legs. them knees are terrible. i wish i could post a video of them. they're in the middle of my knee when they're bent, but rotate towards the inside when my legs are extended. i suspect its the foot position of the leg press that allows me to lift 700 pounds, yet only squat sub 300. really wish i could get a video of them.
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Squats is mostly core strength after the legs are out of the way dude. Anyone squatting 4 bills is f*cking massive no matter what. I just have no desire to be that large.

Leg press is a different animal. Limited range of motion, and no danger of being decapitated... And ALL leg... a 300 / 700 proportion is completely normal.
 
TimberLakers said:
Squats is mostly core strength after the legs are out of the way dude. Anyone squatting 4 bills is f*cking massive no matter what. I just have no desire to be that large.

Leg press is a different animal. Limited range of motion, and no danger of being decapitated... And ALL leg... a 300 / 700 proportion is completely normal.
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hrm. good to know. for leg press, i make sure my knees touch my chest on every rep.i always suspected it was foot/knee position that let me lift more.

learn said:
good after noon :D
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afternoon my friend :)
 
suncloud said:
hrm. good to know. for leg press, i make sure my knees touch my chest on every rep.i always suspected it was foot/knee position that let me lift more.
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Nope... Totally core. That and the fact that its a controlled range of motion - i.e. no weight hanging over your head with 360 degrees of motion.

For press, I've been doing a closed stance, which is awesome for the outer quads... Shoes touch each other.
 
TimberLakers said:
Nope... Totally core. That and the fact that its a controlled range of motion - i.e. no weight hanging over your head with 360 degrees of motion.

For press, I've been doing a closed stance, which is awesome for the outer quads... Shoes touch each other.
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i'll have to get back into leg presses. i really miss doing them.
 
Man those deads have gotten up there SunnY! You are gonna be in the 400+ club soon!

I don't like widomaker deads... I'd honestly think that a widomaker of good morning's would be better for you, or just squats.
 
TimberLakers said:
I crave chest workouts man.. I wish I could do them every day. Thing is, the way I look at it is.. There is SOOOO much stuff to work on with my body - that I have to wait at least 5 days to get through the rest of my split. Otherwise I'm just cheating myself. I think overall, that helps with development because it forces me to rest.

Cant tell you how many motherf*ckers there are in my gym that look completely stupid in shorts cause their legs look like chicken d*cks or their arms don't fit their fat torsos... Shame.
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Hey now... I know my calves suck, you don't have to beat me up about it. :rofl:
 
Sunny your an animal bro! your mind is telling you your still on cycle, or maybe its the T-911 doing it to you:), take it a little slower now, dont wanna see you blow yourself out, we need to make this a happy ending to the Perfect sunny Cycle:) I hear what you saying though:) I myself enjoy hitting chest twice a week M+F, and when I dont I feel im cheating myself, btu then I think well the more recovery time i have the better... everythig still going good?
 
GMG760 said:
Man those deads have gotten up there SunnY! You are gonna be in the 400+ club soon!

I don't like widomaker deads... I'd honestly think that a widomaker of good morning's would be better for you, or just squats.
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good mornings sound like a good idea. my lower back has always been a bit on the weak side.

Liftergym33 said:
Sunny your an animal bro! your mind is telling you your still on cycle, or maybe its the T-911 doing it to you:), take it a little slower now, dont wanna see you blow yourself out, we need to make this a happy ending to the Perfect sunny Cycle:) I hear what you saying though:) I myself enjoy hitting chest twice a week M+F, and when I dont I feel im cheating myself, btu then I think well the more recovery time i have the better... everythig still going good?
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the T-911 is kicking in for sure. i got a nasty chest/delt/tri workout today. give me a few to update :)
 
SOLID workout today! hit the gym rather late at 7:45, but managed to crank out a great workout. i'm feeling about the same that i felt while on cycle, good focus, good energy, and consistent gains in strength - this is the PCT that i've always wanted.

here's the damage, PR's in bold :)


thursday
chest/tri/front & mid delts
rest pause
Front DB delt raises - 55 x 7/4/2 - up 3 reps
Side DB delt raises - 40x8/4/2 - up one rep, no pain whatsoever. warmed up with 25's and 35's.
Pec Dec - 240x9/5/2 - up 2 reps
Butterfly Machine - 220x16/8/4 - nothing. 16 was hard enough.
DB bench - 85's 9/5/2 - up one rep. much harder when your delts are toast.
seated dip machine
overhand - 240x18 - up 2 reps
underhand - 230x14 - up 1 rep
parallel grip - 240x18 - up 2 reps - then 325x9 maxing the machine and pinning a 45 to the other side :)

all i can say is i'm beaten. i know i can get 90's on DB bench if i didn't pre-exhaust my delts, but what's the point in lifting if you can't get that deep down burn in the muscles? if DB bench was at the first exercise, 90's would be no issue at all. this way, i can feel my chest pushing very hard. i'm considering pre-exhausting my tri's as well, to better isolate my chest - any thoughts on this, or is this another terrible idea?
 
suncloud said:
SOLID workout today! hit the gym rather late at 7:45, but managed to crank out a great workout. i'm feeling about the same that i felt while on cycle, good focus, good energy, and consistent gains in strength - this is the PCT that i've always wanted.

here's the damage, PR's in bold :)


thursday
chest/tri/front & mid delts
rest pause
Front DB delt raises - 55 x 7/4/2 - up 3 reps
Side DB delt raises - 40x8/4/2 - up one rep, no pain whatsoever. warmed up with 25's and 35's.
Pec Dec - 240x9/5/2 - up 2 reps
Butterfly Machine - 220x16/8/4 - nothing. 16 was hard enough.
DB bench - 85's 9/5/2 - up one rep. much harder when your delts are toast.
seated dip machine
overhand - 240x18 - up 2 reps
underhand - 230x14 - up 1 rep
parallel grip - 240x18 - up 2 reps - then 325x9 maxing the machine and pinning a 45 to the other side :)

all i can say is i'm beaten. i know i can get 90's on DB bench if i didn't pre-exhaust my delts, but what's the point in lifting if you can't get that deep down burn in the muscles? if DB bench was at the first exercise, 90's would be no issue at all. this way, i can feel my chest pushing very hard. i'm considering pre-exhausting my tri's as well, to better isolate my chest - any thoughts on this, or is this another terrible idea?
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Nice bro! very nice... dude you could 100's if it was yoru first exercise! what dosing did you end up going with?
 
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