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

[Bolan]

You see more growth when doing the am/pm? Considering this for lagging body parts, everything recovers fine except legs take all weeks haha

I like it, I get the heavy stuff done in the AM and pump in the Pm.

 

[Nood]

I like it, I get the heavy stuff done in the AM and pump in the Pm.

Yeah been trying to squeeze a pump exercise in at the end but usually pretty spent at that point. Be a lot easier if I split it up

 

[Bolan]

Wed
Chest!!!
Warmup
50 Crunches
50 Hyperextensions
40 min Treadmill
Pec deck 35x didn't count.


Flat DB Bench 20 degree angle-Feeders...75x25 145x25 180x25 Working set 200x12

Decline DB Bench-Feeders.......75x25 145x25 180x25 Working set 200x14

Chest forward dips--Feeders.....BWx25 Belt with hook... 65x25 105x25 Working set BW+205x12

Flat DB Flys elbows bent---Feeders.....50x25 95x25 115x25 Working set 145x10

DC Stretch W/ 60#'s


PM Pump Set

Warmup
50 Hypers
50 Bicycle crunches
10 min treadmill

Pec Deck.....65x25 65x25 65x25 65x25

Cable crossover lower pulley.....40x50 40x50 40x50

Cable crossover top pulley......40x50 40x50 40x50

Stiff arm incline flys.......25x50 25x50 25x50

Stiff arm Flat flys.....20x50 20x50 20x50


Finisher Pec deck with drop sets.

DC stretch 60#'s

Pumps like this should be illegal.....I figured Id bust ass today and eat 10 kcals tomorrow with my family... No restrictions, just a ton of food. I got a 20# bird im ready to start cooking.... Im gonna hide 10#'s of that in my gut.

 

[Nood]

Wed
Chest!!!
Warmup
50 Crunches
50 Hyperextensions
40 min Treadmill
Pec deck 35x didn't count.


Flat DB Bench 20 degree angle-Feeders...75x25 145x25 180x25 Working set 200x12

Decline DB Bench-Feeders.......75x25 145x25 180x25 Working set 200x14

Chest forward dips--Feeders.....BWx25 Belt with hook... 65x25 105x25 Working set BW+205x12

Flat DB Flys elbows bent---Feeders.....50x25 95x25 115x25 Working set 145x10

DC Stretch W/ 60#'s


PM Pump Set

Warmup
50 Hypers
50 Bicycle crunches
10 min treadmill

Pec Deck.....65x25 65x25 65x25 65x25

Cable crossover lower pulley.....40x50 40x50 40x50

Cable crossover top pulley......40x50 40x50 40x50

Stiff arm incline flys.......25x50 25x50 25x50

Stiff arm Flat flys.....20x50 20x50 20x50


Finisher Pec deck with drop sets.

DC stretch 60#'s

Pumps like this should be illegal.....I figured Id bust ass today and eat 10 kcals tomorrow with my family... No restrictions, just a ton of food. I got a 20# bird im ready to start cooking.... Im gonna hide 10#'s of that in my gut.

I hear ya! Had my delts almost purple last week! Hurt to hold my arms up lol

 

[Bolan]

I hear ya! Had my delts almost purple last week! Hurt to hold my arms up lol

Love them purple pumps

 

[Bolan]

From us here at team Sunrise Pharma
Hope you all have a wonderful Thanksgiving!!!!

 

[Nood]

Happy Thanksgiving Man! Better start eating you have alot of calories to get in

 

[Bolan]

Happy Thanksgiving Man! Better start eating you have alot of calories to get in

Already ate an apple crisp pie while waiting for the bird to cook... The pie alone was 2800 cals.
Happy thanksgiving brother !

 

[Sunrise Pharma]

Hey gang, check out our stickie thread titled "Sunrise Lab Test Results". I have quite a few new products at Jano right now and will continue to load them into that thread as they complete the testing and produce the lab test reports.

Casey.

 

[MindlessWork]

Already ate an apple crisp pie while waiting for the bird to cook... The pie alone was 2800 cals.
Happy thanksgiving brother !

Mmmm dessert before the main course

Hope you have had a great turkey day and bet today you going to be working that pie off!

 

[Nood]

Mmmm dessert before the main course

Hope you have had a great turkey day and bet today you going to be working that pie off!

That porker ate half a pie before 9:30am

 

[MindlessWork]

That porker ate half a pie before 9:30am

Lol he needed his cals in and the bird wasn't done

 

[Battousai]

I like it, I get the heavy stuff done in the AM and pump in the Pm.

This is exactly how I wanted to start working out on upper days. It works.

 

[Bolan]

Friday
Arm Day!!
Warmup
50 Crunches
50 Hyperextensions
40 min treadmill.

Biceps
Standing barbell curl 5 sets 8-15 reps....45x15 65x15 85x15 110x15 145x13

Single arm Preacher Curls 5 sets 10-15 reps.....25x15 35x15 45x15 50x14 65x14

Incline DB curls 5 sets 8-12 reps......30x12 35x12 45x12 55x12 65x11

Seated hammer curls 5 sets 8-12 reps....55x12 65x12 75x12 95x12 135x11

Triceps

Tricep Bench dip 5 sets 8- 12 reps Bodyweight plus 3 wheels on lap 5 sets.

Tricep pushdown, close grip 5 sets 10-15 reps.....65x15 75x15 85x15 100x15 145x11

DB Skullcrushers 5 sets 8-12 reps......65x12 75x12 85x12 95x12 120x11

Single arm DB tricep extension 5 sets 10-15 reps......25x15 35x15 45x15 55x12 75x11

3 sets DB kickbacks-----25x25.


Loving this Arm day, I was going to change it up but things are still going well and weight is increasing..... This is an old W/O from Rolly Winkklar. Very intense.
Lots of sets, lot of reps. I seem to be recovering just fine so.. I'll keep on this program a little longer. Then I may need to do the "Gain an 1" to your arms in 5 hours" program to shock em.
1CC EOD Sunrise Pharma Ultra Dura blend
2 CC's Week Sunrise Pharma Sustanon
2 iu's Sunrise Pharma Pharma blue's
10mg ED Sunrise Pharma Nolvadex
10mg Ed Sunrise Pharma Cialis.
Smooth and very potent!

 

[WheyMoreTraps]

Do you do your bench dips with your feet on the ground or another bench? Fucking rickety PF benches always make me feel unstable like they will tip over when you start adding weight.

 

[Bolan]

Do you do your bench dips with your feet on the ground or another bench? Fucking rickety PF benches always make me feel unstable like they will tip over when you start adding weight.

Yes I use another bench for my feet.
Get out of the PF craphole!!!

 

[Nood]

Forgot about that 5hour workout, Might have to do that soon as well!

 

[Bolan]

Forgot about that 5hour workout, Might have to do that soon as well!

1st few hours are not too bad, but it becomes hell.
I usually do it right before a deload or a week off because my arms are to sore
to train for 4-5 days.

 

[Meetketchup]

The last working set weights are literally insane. 65lbs single arm preachers? Jeezuz

 

[Bolan]

The last working set weights are literally insane. 65lbs single arm preachers? Jeezuz

Come on man, you know I always get help on that last rep

 

[MindlessWork]

Forgot about that 5hour workout, Might have to do that soon as well!

Like those 8 hour arm days Rich Piana style?

 

[Nood]

1st few hours are not too bad, but it becomes hell.
I usually do it right before a deload or a week off because my arms are to sore
to train for 4-5 days.

I’m doing a deload or week off soon before my next push so perfect timing lol. Body has been feeling beat up lately

 

[Bolan]

Like those 8 hour arm days Rich Piana style?

Yeah this is 5 hours for the old guys

 

[Bolan]

Monday
Leg day!!!!!!
Warmup
50 crunches
50 Hyperextensions
40 min treadmill

130x25 190x25 245x25......Hamstring curls

130x25 190x25 255x25......Leg extensions


Super Squats

Feeders--195x25 285x25 405x25-----WORKING SET 550x20. Catching up to the kid!!!!
Took 1 hour to complete. Strength is through the roof!!!!!!!
My client and leg day partner called out sick today.....I told him he would be puking today anyways so he may as well come in.......



30 min rest.


Seated Calf raises Feeders---------70x40 100x40 195x40 Working set 320x12

Standing Calf raises toes in/out--------70x2x30 140x2x25 165x2x25

Leg sled calf work-----300#x failure.

 

[Nood]

Monday
Leg day!!!!!!
Warmup
50 crunches
50 Hyperextensions
40 min treadmill

130x25 190x25 245x25......Hamstring curls

130x25 190x25 255x25......Leg extensions


Super Squats

Feeders--195x25 285x25 405x25-----WORKING SET 550x20. Catching up to the kid!!!!
Took 1 hour to complete. Strength is through the roof!!!!!!!
My client and leg day partner called out sick today.....I told him he would be puking today anyways so he may as well come in.......



30 min rest.


Seated Calf raises Feeders---------70x40 100x40 195x40 Working set 320x12

Standing Calf raises toes in/out--------70x2x30 140x2x25 165x2x25

Leg sled calf work-----300#x failure.

He’ll Yeah bro, 550x20 is insane! I find it harder without your training partner as well..

 

[Bolan]

He’ll Yeah bro, 550x20 is insane! I find it harder without your training partner as well..

Well.. I still had a guy who I trained with. I dont think I could work out alone...lol
Felt strong AF today usually that weight im under it for an hour n a half and dyin'

 

[Sunrise Pharma]

Monday
Leg day!!!!!!
Warmup
50 crunches
50 Hyperextensions
40 min treadmill

130x25 190x25 245x25......Hamstring curls

130x25 190x25 255x25......Leg extensions


Super Squats

Feeders--195x25 285x25 405x25-----WORKING SET 550x20. Catching up to the kid!!!!
Took 1 hour to complete. Strength is through the roof!!!!!!!
My client and leg day partner called out sick today.....I told him he would be puking today anyways so he may as well come in.......



30 min rest.


Seated Calf raises Feeders---------70x40 100x40 195x40 Working set 320x12

Standing Calf raises toes in/out--------70x2x30 140x2x25 165x2x25

Leg sled calf work-----300#x failure.

SS Work Set 550 x 20???
Bo, I cannot recall what your running right now? But 550 x 20...Strength is off the hook huh... What you runnin?

Casey.

 

[Bolan]

SS Work Set 550 x 20???
Bo, I cannot recall what your running right now? But 550 x 20...Strength is off the hook huh... What you runnin?

Casey.

Tons of good food and,

The Ultra Dura blend brother!!!!
This stuff is potent. You guys did some awesome R&D on this blend. 0 PIP.
1cc EOD
Plus 2ius of the Pharma blues. Dialed.

 

[Nood]

Tons of good food and,

The Ultra Dura blend brother!!!!
This stuff is potent. You guys did some awesome R&D on this blend. 0 PIP.
1cc EOD
Plus 2ius of the Pharma blues. Dialed.

Need to grab some of those Pharma Blues! Holidays getting in the way lol

 

[Bolan]

Tuesday
Back and "Light Tricep"
Warmup
50 Hyperextensions
50 crunches
40 min Treadmill

Compounds AM
Back

Stiff arm pulldowns-- Feeders.....75x40 140x40 170x40 Working set 245x12

One arm bent over rows-Feeders.....95x25 125X25 180x25 Working set 200x15.
May have to start doing Meadow's rows because the gyms' DB's max out @ 200#

Rack pulls/Shin high, Feeders.....175x25 265x25 345x25 Working set 505x11

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


DC stretch


Back Pump Sets PM
Warmup
50 Crunches
50 Hyperextensions
10 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 125x22

Assisted Pull-ups 3 sets wide grip. 3 sets narrow grip.

DC Stretch.
Hang like a monkey



Triceps
AM
Compound movement

Close grip bench--Feeders......135x40 275x25 365x25 Working set 425x11


Tris
PM pump sets

Tricep Pulldowns/pushdowns Rope......45x50 70x50 100x50

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


Killed it today, both W/O took less than an Hr each...Purple pumps Etc.
Something in the air today..... People really wanted to train hard today, alot of
my clients hit PB's in some of their lifts!!! Love days like today.