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

Bolan said:
Go at it like your going to war with a demon who wants to eat your soul.... and you wont let it!!!
Fuckin give it hell @Nood
What have you got to lose??? The ability to squat on the shitter for the next 5-6 days? :)
Click to expand...
Hahaha! I’ll just ask someone to help me off the toilet, fuck it!!! Getting myself in the zone now, only day I have to do this 😂 it really is like going to war, it’s fucking hell but o so satisfying!
 
Nood said:
Hahaha! I’ll just ask someone to help me off the toilet, fuck it!!! Getting myself in the zone now, only day I have to do this 😂 it really is like going to war, it’s fucking hell but o so satisfying!
Click to expand...
And the gains..... damn near immediate....I know I had a guy put on a full inch (Cold) on his quads in 1 month!!!
4 workouts......All it took. This program is really tried and true, it just takes someone "SPecIaL" To go through with it, because its the hardest workout you will ever do..... but once you do it for a long time... it gets somewhat easier..........
Ummm, no it dont really. :ROFLMAO: :ROFLMAO: :ROFLMAO: :ROFLMAO: :ROFLMAO:
 
Battousai said:
I think he originally hurt his back playing football, then a botched surgery, and then the icing on the cake being him saying fuck it lightweight baby.
Click to expand...
Yeh Battous...

That's what I recall also...football in college and some back issues, surgery then, Light weight baby! what a situation he's in, but he says he wouldn't have it any other way...

Casey.
 
Sunrise Pharma said:
Yeh Battous...

That's what I recall also...football in college and some back issues, surgery then, Light weight baby! what a situation he's in, but he says he wouldn't have it any other way...

Casey.
Click to expand...
Said he has no regrets except not going for 3reps on the 800lb squat as @Bolan pointed out. He’s just a positive dude. Always looking on the bright side. Which is good for him especially in his situation.
 
Nood said:
Said he has no regrets except not going for 3reps on the 800lb squat as @Bolan pointed out. He’s just a positive dude. Always looking on the bright side. Which is good for him especially in his situation.
Click to expand...
Thats right Nood you nailed it... He is a guy that does not complain and I envy that.

Casey.
 
You guys are right... he wouldnt have done anything different.
He's just a grinder with a positive attitude!!!!
 
Tuesday
Back and "light tricep"
Warmup
50 Hyperextensions
50 crunches
20 min Treadmill

Compounds AM
Back

Stiff arm pulldowns-- Feeders.....................35x40 95x40 140x40 Working set 200x14

One arm bent over rows-Feeders...............50x25 90X25 165x25 Working set 200x11

Rack pulls/Shin high, Feeders.....................145x25 245x25 325x25 Working set 475x11

Assisted pull ups...........................................3 sets wide grip 3 narrow grip


DC stretches


Back Pump Sets PM
Warmup
50 Crunches
50 Hyperextensions
20 min Treadmill

Chest assisted T-bar rows.....................165x50 165x50 175x48

Single arm pullback machine.................50x50 50x50 50x50........130x44 Right arm 130x41 left arm.

DB shrugs..............3 sec pause@ top. 65x25 100x25 115x25 back off set 50# until failure. Same as last week

Assisted Pull-ups 3 sets wide grip. 3 sets narrow grip. Same as last week

DC Stretch.
Felt barndoor wide today ...... these pumps are insane.


Triceps
AM
Compound movement

Close grip bench--Feeders.................135x25 175x25 315x25 Working set 415x12 ....Will raise the weight next week .


Tris
PM pump sets

Tricep Pulldowns/pushdowns 45x50 70x50 100x50 same as last week (again)

Behind the back/seated Rope extensions from the bottom pulley--------50x50 50x50 50x50 Same.

Had the purple pumps today........Awesome, just plain awesome... I forget how much I like Primo. :)
 
Wed
Chest day !!!
Warm up
50 Crunches
50 Hyperextensions
20 min Treadmill
Pec deck 25x warming up


Flat DB Bench 20 degree angle-Feeders.-----------65x25 125x25 160x25 Working set 195x11

Decline DB Bench-Feeders------------65x25 135x25 175x25 Working set 200x10...Whew.........Heavy AF

Chest forward dips--Feeders-------------BWx25 Belt with hook... 65x25 105x25 Working set BW+210x12.

Flat DB Flys elbows bent---Feeders--------------50x25 75x25 105x25 Working set 145x13

DC Stretch----50#DB's and STRETCH!


PM Pump Set

Warmup
50 Hypers
50 Bicycle crunches
20 min treadmill

Pec Deck-----------------------------------65x25 65x25 65x25 65x25. Same as last week

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

Cable crossover top pulley.------------40x50 40x50 40x50 Same as last week

Stiff arm incline flys-----------------------25x50 25x50 25x50 Same as last week

Stiff arm Flat flys.--------------------------20x50 20x50 20x50 Same as last week

Elbows in DB Pullovers------------------45x25 45x25 45x25 Same as last week.

Finisher Pec deck with drop sets...Same

DC stretch 50#'s..STRETCH those tits. (y)
 
Thursday
Delts!
Warmup
50 crunches
50 hyperextensions
20 min Treadmill
Red Theraband warm up.

Compound movements
AM

Standing OHP W/DB's--Feeders------------------40x25 75x25 135x25. Working set 170x11

Seated Behind neck on the Smith--Feeders--------50x25 180x25 245x25 Working set 345x11

60 degree Incline DB press- Front delts Feeders--------75x25 125x25 165x25 Working set 200x14......Going to have to use some duct tape and tape the nickle's and washers on the DB's for more weight.

Seated face pulls--Feeders-----------75x25 145x25 175x25 Working set 255x11

Dc stretch


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

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

Upright rows with DB's------------------45x35 45x35 45x35

Leaning side laterals---------------------25x25 35x25 55x25

Behind the back side laterals (cable) 95# till failure.

Another solid W/O ... Still holding steady @ 291#'s and feeling fantastic.
No shitty sides, no PIP, not starving...... Doing good :)
 
Friday....
Armz
Warm up
50 crunches
50 Hyperextensions
20 min treadmill
20# DB curls just warming up.


Biceps

DB hammer Curls Front and side---Feeders-----------------45x25 75x25 105x25 Working set 150x12

45 degree bench alternating DB curls--Feeders-------------35x25 55x25 Working set 105x13 Right Arm 105x11 Left arm

Spider curls Barbell--Feeders------------------60x25 70x25 125x25 Working set 180x12

21's On a preacher bench--Feeders----------------45x7x7x7 55x7x7x7 Working Set 85x7x7x7

Concentration curls 3 sets each arm.. 25# until failure.



Triceps

Tricep pulldown...warm up

Close grip DB press--Feeders-----------------------------55x25 70x25 100x25 Working set 185x13

Overhead rope extensions top pulley--Feeders--------35x25 55x25 95x25 Working set 165x9

Across the body Tricep pulldowns upper pulley-Feeders--------25X25 55x25 75x25 Working set 125x12

Db Skulls 3 sets 65x25

Single DB Overhead tricep extension----------45x25 65x25 105x25 Working set 155x11

Straight body dips......BWx19

Grind hard!
 
Bolan said:
Tuesday
Back and "light tricep"
Warmup
50 Hyperextensions
50 crunches
20 min Treadmill

Compounds AM
Back

Stiff arm pulldowns-- Feeders.....................35x40 95x40 140x40 Working set 200x14

One arm bent over rows-Feeders...............50x25 90X25 165x25 Working set 200x11

Rack pulls/Shin high, Feeders.....................145x25 245x25 325x25 Working set 475x11

Assisted pull ups...........................................3 sets wide grip 3 narrow grip


DC stretches


Back Pump Sets PM
Warmup
50 Crunches
50 Hyperextensions
20 min Treadmill

Chest assisted T-bar rows.....................165x50 165x50 175x48

Single arm pullback machine.................50x50 50x50 50x50........130x44 Right arm 130x41 left arm.

DB shrugs..............3 sec pause@ top. 65x25 100x25 115x25 back off set 50# until failure. Same as last week

Assisted Pull-ups 3 sets wide grip. 3 sets narrow grip. Same as last week

DC Stretch.
Felt barndoor wide today ...... these pumps are insane.


Triceps
AM
Compound movement

Close grip bench--Feeders.................135x25 175x25 315x25 Working set 415x12 ....Will raise the weight next week .


Tris
PM pump sets

Tricep Pulldowns/pushdowns 45x50 70x50 100x50 same as last week (again)

Behind the back/seated Rope extensions from the bottom pulley--------50x50 50x50 50x50 Same.

Had the purple pumps today........Awesome, just plain awesome... I forget how much I like Primo. :)
Click to expand...
Hi Bo!

Yea brother the Primo is a good add to the cycle. Always used to like running it.

Casey.
 
Monday
Legs!!!!! Where you at @Nood !!!!!!!!!!!!!!!!!!!!!!! LET'S GOOOOOOOOO!!!!!
Warmup.
50 crunches
50 Hyperextensions
20 min treadmill

110x25 170x25 235x25 Hamstring curls

110x25 170x25 235x25 leg extensions


Super Squats

Feeders--145x25 245x25 405x25...............WORKING SET 535x20.
Nice and cool weather, some GW and got through the set in an hour and 15 min.......My traps are sore...lol
Barf????? Not today!!!!!!!
BUT the guy im training, that mf'er pukes just looking at the bar.....LMMFAO.
He still smoked me with a 545x20 and he did it less than an hour.... Dude is getting strong like bull.
His Puke-o-Meter was 🤮🤮🤮🤮🤮🤮🤮🤮🤮 out of 10........Hey... its the price we pay to be famous :)




30 min rest.


Seated Calf raises Feeders.......................60x40 90x40 135x40 Working set 250x13

Standing Calf raises toes in/out---------------60x2x30 120x2x25 155x2x25

Leg sled calf work...........100#x failure.
 
Nice Leg Day Bro! You got nothing to be ashamed of lol!! Isnt your gym partner is his 20’s?
Hit 280 for 20 today! Was feeling strong as Fuck should have went for 295 but didn’t want to over shoot it. Only took about 10min and the last of my Cardarine.. taking a break from that stuff for a while. Pretty sure 295 might be my 10 rep max right now. I got 315x8 a few weeks back when I was over doing the volume 😂
Doms already set it, already hard to get up from a seated position..
 
Bolan said:
Monday
Legs!!!!! Where you at @Nood !!!!!!!!!!!!!!!!!!!!!!! LET'S GOOOOOOOOO!!!!!
Warmup.
50 crunches
50 Hyperextensions
20 min treadmill

110x25 170x25 235x25 Hamstring curls

110x25 170x25 235x25 leg extensions


Super Squats

Feeders--145x25 245x25 405x25...............WORKING SET 535x20.
Nice and cool weather, some GW and got through the set in an hour and 15 min.......My traps are sore...lol
Barf????? Not today!!!!!!!
BUT the guy im training, that mf'er pukes just looking at the bar.....LMMFAO.
He still smoked me with a 545x20 and he did it less than an hour.... Dude is getting strong like bull.
His Puke-o-Meter was 🤮🤮🤮🤮🤮🤮🤮🤮🤮 out of 10........Hey... its the price we pay to be famous :)




30 min rest.


Seated Calf raises Feeders.......................60x40 90x40 135x40 Working set 250x13

Standing Calf raises toes in/out---------------60x2x30 120x2x25 155x2x25

Leg sled calf work...........100#x failure.
Click to expand...
Huh??? 545 x 20...WTF? Strong as a MFR! Dammm.

Casey.
 
Nood said:
Nice Leg Day Bro! You got nothing to be ashamed of lol!! Isnt your gym partner is his 20’s?
Hit 280 for 20 today! Was feeling strong as Fuck should have went for 295 but didn’t want to over shoot it. Only took about 10min and the last of my Cardarine.. taking a break from that stuff for a while. Pretty sure 295 might be my 10 rep max right now. I got 315x8 a few weeks back when I was over doing the volume 😂
Doms already set it, already hard to get up from a seated position..
Click to expand...
So next week are you going for 295 for 20? Or heavier?
Only took 10 min to bang out the 280x20? LETS GOOOOOOO NOOD!!!!!!!!
315x20 next week... you got it in ya? :)
Might take you 45 min to an hour hopefully!!!!!!! And really get them deep breaths in to expand the ribcage (y)
When u gonna puke? :ROFLMAO::ROFLMAO::ROFLMAO::ROFLMAO:
 
Bolan said:
So next week are you going for 295 for 20? Or heavier?
Only took 10 min to bang out the 280x20? LETS GOOOOOOO NOOD!!!!!!!!
315x20 next week... you got it in ya? :)
Might take you 45 min to an hour hopefully!!!!!!! And really get them deep breaths in to expand the ribcage (y)
When u gonna puke? :ROFLMAO::ROFLMAO::ROFLMAO::ROFLMAO:
Click to expand...
Thinking 295 see how it feels then! Don’t want to jump it up to quick! Holding the weight is what gets to me the most.. I focus on the deep breathes the most and try not to rush the reps
 
Tuesday
Back and Tri's
Warmup
50 Hyperextensions
50 crunches
20 min Treadmill

Compounds AM
Back

Stiff arm pulldowns-- Feeders---------35x40 95x40 150x40 Working set 215x11

One arm bent over rows-Feeders----------50x25 90X25 165x25 Working set 200x13

Rack pulls/Shin high, Feeders--------------145x25 245x25 325x25 Working set 475x14

Assisted pull ups----------3 sets wide grip 3 narrow grip


DC stretches


Back Pump Sets PM
Warmup
50 Crunches
50 Hyperextensions
20 min Treadmill

Chest assisted T-bar rows------------------165x50 165x50 175x50

Single arm pullback machine----------------50x50 50x50 50x50

DB shrugs----------------3 sec pause@ top. 65x25 100x25 115x25 back off set 50# until failure

Assisted Pull-ups 3 sets wide grip. 3 sets narrow grip. Same as last week

DC Stretch.
Pump er up!!!!!!!!!!!


Triceps
AM
Compound movement

Close grip bench--Feeders-------135x25 175x25 315x25 Working set 425x10........Heavy AF!


Tris
PM pump sets

Tricep Pulldowns/pushdowns---------- 45x50 70x50 100x50 same as last week

Behind the back/seated Rope extensions from the bottom pulley--------50x50 50x50 50x50 Same.

Weighed in this AM @ 291 (again) dry and empty, 12 point pinch has me @ 8.4% and this is all done on maintainace kcals....
Strength is up, 3D in full effect, and recovery is super quick.......Im loving this..... (y)
 
Nood said:
And I puked on the 275x20 😂 no puke bucket so had to run to the bathroom lol
Click to expand...
Dammm Nood,

I trained with a guy like you and Bolan and he would push it hard like you dudes do and puke on heavy leg days, I normally caved a set before I was gonna heave. I dig it and that's how you grow my dude, nice work.

Casey.
 
Sunrise Pharma said:
Dammm Nood,

I trained with a guy like you and Bolan and he would push it hard like you dudes do and puke on heavy leg days, I normally caved a set before I was gonna heave. I dig it and that's how you grow my dude, nice work.

Casey.
Click to expand...
Same here. I would finish with 20 rep squat and then a 20 rep leg press. Would feel sick but not actually puke. Nowhere near 545 though and it definitely didn't take me an hour to finish.
 
Sunrise Pharma said:
Dammm Nood,

I trained with a guy like you and Bolan and he would push it hard like you dudes do and puke on heavy leg days, I normally caved a set before I was gonna heave. I dig it and that's how you grow my dude, nice work.

Casey.
Click to expand...
Thanks man I’m trying.. seeing how hard @Bolan pushes it and is 300lbs motivates me to to push it harder to grow and reach my goals! Can’t wait to actually start bulking again in a couple months.
 
Wednesday
Chest!!!!!
Warmup
50 Crunches
50 Hyperextensions
20 min Treadmill
Pec deck 25x warming up


Flat DB Bench 20 degree angle-Feeders................65x25 125x25 160x25 Working set 195x13

Decline DB Bench-Feeders....................65x25 135x25 175x25 Working set 200x11

Chest forward dips--Feeders.................BWx25 Belt with hook... 65x25 105x25 Working set BW+220x8

Flat DB Flys elbows bent---Feeders..................50x25 85x25 115x25 Working set 150x11

DC Stretch


PM Pump Set

Warmup
50 Hypers
50 Bicycle crunches
20 min treadmill

Pec Deck..........................................65x25 65x25 65x25 65x25. Same as last week

Cable crossover lower pulley.............40x50 40x50 40x50 Same as last week

Cable crossover top pulley................40x50 40x50 40x50 Same as last week

Stiff arm incline flys............................25x50 25x50 25x50 Same as last week

Stiff arm Flat flys.................................20x50 20x50 20x50 Same as last week

Elbows in DB Pullovers------------------45x25 45x25 45x25 Same as last week.

Finisher Pec deck with drop sets...Same

DC stretch 50#'s DEEP!
 
Bolan said:
Wednesday
Chest!!!!!
Warmup
50 Crunches
50 Hyperextensions
20 min Treadmill
Pec deck 25x warming up


Flat DB Bench 20 degree angle-Feeders................65x25 125x25 160x25 Working set 195x13

Decline DB Bench-Feeders....................65x25 135x25 175x25 Working set 200x11

Chest forward dips--Feeders.................BWx25 Belt with hook... 65x25 105x25 Working set BW+220x8

Flat DB Flys elbows bent---Feeders..................50x25 85x25 115x25 Working set 150x11

DC Stretch


PM Pump Set

Warmup
50 Hypers
50 Bicycle crunches
20 min treadmill

Pec Deck..........................................65x25 65x25 65x25 65x25. Same as last week

Cable crossover lower pulley.............40x50 40x50 40x50 Same as last week

Cable crossover top pulley................40x50 40x50 40x50 Same as last week

Stiff arm incline flys............................25x50 25x50 25x50 Same as last week

Stiff arm Flat flys.................................20x50 20x50 20x50 Same as last week

Elbows in DB Pullovers------------------45x25 45x25 45x25 Same as last week.

Finisher Pec deck with drop sets...Same

DC stretch 50#'s DEEP!
Click to expand...
Hopefully one day I can get to a 220lb dip. :D
 
Battousai said:
Hopefully one day I can get to a 220lb dip. :D
Click to expand...
220+290 :)
Nood said:
Need some big fucking man boobs to pull that off 😂 I need to start doing more dips rather then the machine
Click to expand...
100% bro.......Dips are awesome for both Chest and tris.....Lean forward and dip you work chest
Dips being upright work Tris...... Put those into your W/O's !!!!!!!
 

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