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Sunrise Pharma Log... Goal to 275#.... Lets GO!!!!

Nood said:
Definitely didn’t give it enough rest time in between while holding the weight up. It’s a challenge and I’ll be going for it again next week. Way harder on a cut though atleast for me 😂
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It surely isnt easy thats for sure.... once you get rolling though, it gets easier...but not much easier!!!!!
Your entire legs will thank you within a month or 2 though :)
 
So I'm just going to say I'm not doing as much weight as you but I have definitely been trying to do some of your training logs or incorporating a few of the things you do into my routine I'm going to tell you it's a little tough my hat is off to you
 
Wed.....
Chest/ Light bicep work
Warm up
50 Crunches
50 Hyperextensions
60 min Treadmill
50 Pushups
Pec deck 25xdidnt count just getting the pec's warmed up.


Flat DB Bench 20 degree angle- Feeders-----60x25 120x25 145x25 Working set 185x12. Will add weight again next week

Decline DB Bench Feeders------50x25 75x25 125x25 145x25 Working set 185x14. Again added weight, but got over 12 reps... Upping the weight again next week.

Chest forward dips Feeders------BWx25 Belt with hook... 25x25 45x25 Working set BW+125x16... Nice stretch/pump

Flat DB Flys elbows bent-------Feeders 45x25 65x25 75x25 Working set 110x10. Heavy AF!

DC Stretch----------50#DB's Until no mas......


PM Pump Set

Warmup
50 Hypers
50 Bicycle crunches.
60 min treadmill.
DB push ups

Pec Deck 65x25 65x25 65x25 70x25.

Cable crossover lower pulley--------40x50 40x50 40x50 Same as last week... pumping em up.

Cable crossover top pulley-----------40x50 40x50 40x50

Stiff arm incline flys-----25x50 25x50 25x50. BE CAREFUL with these guys.....But these really do wonders.
When I started doing these years ago... I had to use the pink chick weights.... No lie.

Stiff arm Flat flys ------20x50 20x50 20x50 again, be safe with these.

Elbows in DB Pullovers ------------45x25 45x25 45x25

Finished with Pec deck with drop sets

DC stretch 50x didn't count
Pecs are smoked!!!!!!!!!!

Light Bicep work...
Concentration curls 25x25 35x22 45x22
Light hammer curls 45x25 55x25 65x25
Ran the rack up n down single arm DB bicep curls.
Thats it!!!
Added in another 500kcals from Rice/Orange roughy fish.
Im thinking 285 is where I want to be @ 10% so I needed to up the cals.
Still feeling 100% in the gym and out... feeling healthy, strong and cut. What more can you ask for??
I love this shit(y)(y)(y)(y)(y)(y)

GET SOME!!!!! LETS GOOOO!!!!!!!!!!!!!!!!!!!
 
Gene_Lifts said:
So I'm just going to say I'm not doing as much weight as you but I have definitely been trying to do some of your training logs or incorporating a few of the things you do into my routine I'm going to tell you it's a little tough my hat is off to you
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Thats great!!!! And man dont try to keep up... Ive been training like this for decades.
Lifting weights is supposed to be HARD AF!!!!... If not... your just spinning your wheels and wont see any progress....
I see it all the time... Guys will come in and do the same shit over and over with shitty form and they dont change... They look the same as they did when they signed up.
Dont EVER get discouraged, get that fire to not give up... Progressively add weight each week or 2 weeks... dont need to be much... Just a couple washers (2.5#'s) each side every week starts to add up after a few months.... Once the weight starts going up, and the rep range is still there. You will grow. Progressive overload. (y)
 
Valdosta said:
idk how I havent ran into this log earlier. volume making jc33 look like mentzer

how long are you at the gym for per week?
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I train 5 days a week... I also have clients I train during the day ... Weekends off... I just sold the gym but the new owner has allowed me to continue to train my guys without charging me anything.
Training wise for myself... not including cardio is maybe 1.5 to 2 hours a day. But is split between AM and PM.
I dont rest long between the feeder sets but take maybe 5 min break before my working sets.
Going to drop the cardio a bit also 120 min a day is overkill right now.
 
Bolan said:
I train 5 days a week... I also have clients I train during the day ... Weekends off... I just sold the gym but the new owner has allowed me to continue to train my guys without charging me anything.
Training wise for myself... not including cardio is maybe 1.5 to 2 hours a day. But is split between AM and PM.
I dont rest long between the feeder sets but take maybe 5 min break before my working sets.
Going to drop the cardio a bit also 120 min a day is overkill right now.
Click to expand...
120 min is overkill anytime 😆 🤣.
 
Thursday
Delts!!!
Warmup
50 crunches
50 hyperextensions
20 min Treadmill
Theraband warming up the shoulders.
Compound movements
AM

Standing OHP W/DB's Feeders-----------35x25 65x25 85x25 Working set 125x9.

Seated Behind neck on the Smith-----------Feeders, 50x25 100x25 175x25 Working set 245x12...Stronger than last Delt day.

60 degree Incline DB press- Front delts. Feeders-------75x25 115x25 140x25 Working set 180x11

Seated face pulls........ Feeders-------- 75x25 125x25 145x25 Working set 180x15. Raising the weight next delt day.


Delts PM pump sets
Warm up
50 Crunches
50 Hyperextensions
20 min Treadmill
Theraband movements.

Seated bent over laterals-... 35x30 35x30 35x30

Upright rows with DB's .....40x30 40x30 40x30

Leaning side laterals 25x40 25x40 25x40

Behind the back side laterals with @ 40# band 3 sets to failure.

Great W/O still feeling full and strong.....not so much hungry anymore too. (y)

Time for bed.. Hgh shot is kicking my ass.. :sleep:
 
JackedCarpenter33 said:
This is the type of volume I want to be able to hit in like 5 more years. Crazy motivation here @Bolan 💪
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Next bulk I’ll be trying more high volume. Especially the higher rep feeders, think for me it would help a lot with some lagging body parts. Tried some already and definitely more sore the next couple days
 
FRIED DAY
Arm day!
Warmup
50 crunches
50 Hyperextensions
40 min treadmill
20# DB curls warm up....


Biceps

DB hammer Curls Front and side Feeders-----35x25 45x25 70x25 Working set 100x11 each Arm

45 degree bench DB curls----- Feeders 25x25 30x25 Working set 55x17 Right Arm 55x16 Left arm

Spider curls Barbell-----Feeders 60x25 70x25 Working set 125x13. Pump from hell... Gotta work through it!!!!!!!!!!

21's On a preacher bench------DB's 1 arm at a time..Feeders 25x7x7x7 35 7x7x7 Working Set 40x7x7x7. No need to increase the weight... If You have done 21's before you'll know why!! :)

Concentration curls 3 sets.. 25x a bunch.... Get that squeeze at the top!!

Triceps

Tri pulldown.-----lightweight warming up the elbows

Close grip DB press Feeders-----45x25 60x25 80x25 Working set 120x14. Strong lift for me.

Overhead rope extensions top pulley. Feeders-------35x25 45x25 75x25 Working set 100x14.

Across the body Tricep pulldowns upper pulley-----Feeders 25X25 45x25 Working set 65x15..Still need to up the weight.

Db Skulls 3 sets 25x I dont know..... Was lost in the pump and took all my focus to get through this. Phew.

Finisher.... Bench dips with 2 wheels on lap..... Repped out for 2 sets.... Totally pumped and cant touch my nose. :)

Feeling fantastic, upped Kcals dropped cardio down to 40 min a day total. Gear use is the still the same everything... Will be dropping NPP soon as im almost out... Still weighed in @ 285#'s Dry n empty this AM... 12 point pinch today to...up a little but fine with it 9.2%.
Long weekend coming up.... Gym IS open on Monday so I'll get some leg work in... Only training 2 guys on Memorial day.

Train hard and it will reward you. Give it your all, even if your not "Feeling it" on that particular day.... Sometimes those days wind up being THE best training days. (y)

Get ya some!!!! LETS GOOOOOOOO!!!!!!!!
 
Oakley6575 said:
6 meals a day? Do you carb cycle at all or have training day vs off day diet? Do you do any added fats besides the fats in your protein?
Click to expand...
8 meals a day on a bulk :)
Yes... Im eating 7 meals a day now adding in some Orange roughy and 2 cups of jasmine rice.
I do not carb cycle unless I was prepping for a show.
My days off diet I take out 2 of the Turkey/Rice/Green beans and add in 2 Steak/ Sweet potato/ brussel sprouts meals.
I add fats to my Breakfast blender bomb with a TBSP Mac nut oil and 2 of my ground turkey meals.
Even at my age my metabolism is on full screech, Im always running a small temp and have ever since I was a kid. It was always hard for me to get fat.
SO I need a lot of food.... Being 325#'s in my last off season and 285#'s right now. I just gotta feed the beast!!!
Good question man!
 
Bolan said:
FRIED DAY
Arm day!
Warmup
50 crunches
50 Hyperextensions
40 min treadmill
20# DB curls warm up....


Biceps

DB hammer Curls Front and side Feeders-----35x25 45x25 70x25 Working set 100x11 each Arm

45 degree bench DB curls----- Feeders 25x25 30x25 Working set 55x17 Right Arm 55x16 Left arm

Spider curls Barbell-----Feeders 60x25 70x25 Working set 125x13. Pump from hell... Gotta work through it!!!!!!!!!!

21's On a preacher bench------DB's 1 arm at a time..Feeders 25x7x7x7 35 7x7x7 Working Set 40x7x7x7. No need to increase the weight... If You have done 21's before you'll know why!! :)

Concentration curls 3 sets.. 25x a bunch.... Get that squeeze at the top!!

Triceps

Tri pulldown.-----lightweight warming up the elbows

Close grip DB press Feeders-----45x25 60x25 80x25 Working set 120x14. Strong lift for me.

Overhead rope extensions top pulley. Feeders-------35x25 45x25 75x25 Working set 100x14.

Across the body Tricep pulldowns upper pulley-----Feeders 25X25 45x25 Working set 65x15..Still need to up the weight.

Db Skulls 3 sets 25x I dont know..... Was lost in the pump and took all my focus to get through this. Phew.

Finisher.... Bench dips with 2 wheels on lap..... Repped out for 2 sets.... Totally pumped and cant touch my nose. :)

Feeling fantastic, upped Kcals dropped cardio down to 40 min a day total. Gear use is the still the same everything... Will be dropping NPP soon as im almost out... Still weighed in @ 285#'s Dry n empty this AM... 12 point pinch today to...up a little but fine with it 9.2%.
Long weekend coming up.... Gym IS open on Monday so I'll get some leg work in... Only training 2 guys on Memorial day.

Train hard and it will reward you. Give it your all, even if your not "Feeling it" on that particular day.... Sometimes those days wind up being THE best training days. (y)

Get ya some!!!! LETS GOOOOOOOO!!!!!!!!
Click to expand...
Hey Bo,

I've been working bi/tris together last couple years but always starting with tri's to warm up that elbow...your thoughts?

Casey.
 
Sunrise Pharma said:
Hey Bo,

I've been working bi/tris together last couple years but always starting with tri's to warm up that elbow...your thoughts?

Casey.
Click to expand...
I usually do Biceps 1st because I train Tris 2x's a week plus the indirect work they get on pressing movements.
Usually once Im done Bi's there full of blood and I warm up the Tris with Tri pushdowns/pulldowns for several reps with
light weight, then dive into Triceps.
Either way will work for sure!!
Most of the time I do a giant set or superset but I never write it down.. I know last week arm day I supersetted but didnt log that in here. (y)
 
I remember when I was a youngster reading an article by Bill Pearl talking about how he liked doing biceps first because pumped biceps made a good cushion for triceps work. Bill Pearl = old school for sure.
 
OlePhart said:
I remember when I was a youngster reading an article by Bill Pearl talking about how he liked doing biceps first because pumped biceps made a good cushion for triceps work. Bill Pearl = old school for sure.
Click to expand...
I had an old Bill Pearl W/O book many moons ago.... Some of the best arms in the biz
Also Larry Scott with his preacher bench 21's... I still incorporate those into my arm day
and he was doing those over 60 years ago!!!
 
I remember Larry Scott saying some things about forearm development. Like using a close grip barbell and getting your forearms above your waistline and incorporating your thumbs to get full development.
 
From us @ Sunrise Pharma we wish you an awesome holiday weekend!!!
 
Forgot to post this...
Check out Sunrise's site for the sale on 30-50ct pack of selected orals!!!
 
OlePhart said:
I remember Larry Scott saying some things about forearm development. Like using a close grip barbell and getting your forearms above your waistline and incorporating your thumbs to get full development.
Click to expand...
He did a lot of close grip barbell forearm curls. Dude's arms look better than todays BB'ers
 
@Bolan tried out your arm workout yesterday. Sick arm pump, first time in a while my arms are actually sore the next day. Had to cut out the concentration curls, running short on time plus the pump was already crazy!
Will definitely be keeping this in the program hoping to get the arms growing again! 💪
 

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