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

Bolan said:
I always wrap my knees while squatting.
www.roguefitness.com

Rogue Knee Wraps - Weightlifting Knee Supports

These wraps provide support on all variants of squats and Oly moves. These also add protection while handling heavy weight on strongman implements. Get 'em at Rogue.
www.roguefitness.com www.roguefitness.com
Click to expand...
I’ve never done that, maybe time to try it out. Been using the knees sleeves. Thanks for the link 🍻
 
Nood said:
Nicely Done! Super squats are on the menu as well. See how the knee holds up. Feeling good about it! Just hoping to get to 405 one day lol
Click to expand...
i tried these 50 rep sets my last leg day (but on leg press) and my knees were kinda weak feeling the next day :( still better than how it feels when i go heavy though
 
Valdosta said:
i tried these 50 rep sets my last leg day (but on leg press) and my knees were kinda weak feeling the next day :( still better than how it feels when i go heavy though
Click to expand...
It’s a good way to change it up and doesn’t fry your CNS.. high rep leg press always makes it tough to walk out of the gym lol.. 50rep way more then what I’ve done though 😆
 
Tuesday
Back n tri's
Warmup
50 Hyperextensions
50 crunches
45 min Treadmill

Compounds
Back

Stiff arm pulldowns-- Feeders......85x40 150x40 180x40 Working set 275x12

One arm bent over rows-Feeders.....105x25 145X25 190x25 Working set 200x18
and another set 200x16.

Rack pulls/Shin high, Feeders........195x25 275x25 375x25 Working set 535x11

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

DB shrugs-....................3 sec squeeze @ top. 75x25 120x25 145x25


DC stretch



TRI's

Compound movements

Close grip bench--Feeders......135x40 285x25 375x25 Working set 440x11

Skulls W/Ez curl-- Feeders.......50x25 95x25 105x20 Working set 125x12


Back
PM Pump
Warmup
50 Crunches
50 Hyperextensions
15 min Treadmill

Chest assisted T-bar rows..........175x25 175x25 175x25

Single arm pullback machine.........75x50 75x50 75x50

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

Underhand lat pulldown.........120x25 120x25.

DC Stretch.

Tri's Pm pump

Tricep Kick back's Head on bench.
25x25 25x25 25x25

Tricep Pulldowns/pushdowns Rope.......50x50 75x50 130x42

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


Hungry.
 
Wednesday
Chest 🤘
Warmup
50 Crunches
50 Hyperextensions
45 min Treadmill
Pec deck 40x warming up

AM Compounds..

Flat DB Bench 20 degree angle-Feeders...95x25 175x25 195x25 Working set 200x19 :) and 1 more Working set 200x13

Decline DB Bench-Feeders............95x25 175x25 195x25 Working set 200x17
and another working set 200x13

Chest forward dips--Feeders....BWx25, Belt with hook... 65x25 105x25 Working set BW+235x10

Incline DB Flys elbows bent--Feeders.........50x25 95x25 125x25 Working set 145x9

DC Stretch 60#'s


PM Pump Set

Warmup
50 Hypers
50 Crunches
10 min treadmill

Giant set
Pec Deck (hands).....................65x25 65x25 65x25

Cable crossover lower pulley......40x25 40x25 40x50

Cable crossover top pulley..........40x25 40x25 40x50

Stiff arm incline flys......................25x25 25x25 25x25

Stiff arm Flat flys..........................20x25 20x25 20x25


Time for bed :ROFLMAO:
 
Bolan said:
Wednesday
Chest 🤘
Warmup
50 Crunches
50 Hyperextensions
45 min Treadmill
Pec deck 40x warming up

AM Compounds..

Flat DB Bench 20 degree angle-Feeders...95x25 175x25 195x25 Working set 200x19 :) and 1 more Working set 200x13

Decline DB Bench-Feeders............95x25 175x25 195x25 Working set 200x17
and another working set 200x13

Chest forward dips--Feeders....BWx25, Belt with hook... 65x25 105x25 Working set BW+235x10

Incline DB Flys elbows bent--Feeders.........50x25 95x25 125x25 Working set 145x9

DC Stretch 60#'s


PM Pump Set

Warmup
50 Hypers
50 Crunches
10 min treadmill

Giant set
Pec Deck (hands).....................65x25 65x25 65x25

Cable crossover lower pulley......40x25 40x25 40x50

Cable crossover top pulley..........40x25 40x25 40x50

Stiff arm incline flys......................25x25 25x25 25x25

Stiff arm Flat flys..........................20x25 20x25 20x25


Time for bed :ROFLMAO:
Click to expand...

200x19 💪 god damn 😂 beast bro!
 
Thursday
Delts!!!
Warmup
50 crunches
50 hyperextensions
45 min Treadmill
Red Theraband warm up.

Compound movements
AM

Standing OHP W/DB's--Feeders------45x50 85x25 145x25 Working set 180x12

Seated Behind neck press on the Smith-Feeders----70x25 180x25 245x25 Working set 355x14

60 degree Incline DB press- (Front delts) Feeders----85x25 135x25 155x25 Working set 190x12

Seated face pulls--Feeders-----------135x25 165x25 185x25 Working set 310x14


Delts PM pump
Warm up
50 Crunches
50 Hyperextensions
Theraband movements

Superset SS1 SS2 SS3
Seated bent over laterals-------45x25 45x25 45x25

Upright rows with DB's----------60x25 60x25 60x25

Leaning side laterals-------------25x25 35x25 50x25
 
Bolan said:
Thursday
Delts!!!
Warmup
50 crunches
50 hyperextensions
45 min Treadmill
Red Theraband warm up.

Compound movements
AM

Standing OHP W/DB's--Feeders------45x50 85x25 145x25 Working set 180x12

Seated Behind neck press on the Smith-Feeders----70x25 180x25 245x25 Working set 355x14

60 degree Incline DB press- (Front delts) Feeders----85x25 135x25 155x25 Working set 190x12

Seated face pulls--Feeders-----------135x25 165x25 185x25 Working set 310x14


Delts PM pump
Warm up
50 Crunches
50 Hyperextensions
Theraband movements

Superset SS1 SS2 SS3
Seated bent over laterals-------45x25 45x25 45x25

Upright rows with DB's----------60x25 60x25 60x25

Leaning side laterals-------------25x25 35x25 50x25
Click to expand...

Bet those super sets burned like a bitch 😂!! Nice Delt day 👍
What are you running right now, if you don’t mind?
 
Nood said:
Bet those super sets burned like a bitch 😂!! Nice Delt day 👍
What are you running right now, if you don’t mind?
Click to expand...
They were on fire for sure!
1g Sunrise Sustanon w/k
400mg Sunrise Pharma Masteron E w/k
400mg Sunrise Pharma Primobolan , only have 3 vials so im just running them out.
20ius Humalog 5x's a day
2ius Saizen 6x's a day.
150mcg T-4 Pharmacy script 3am fasted.
10mg Sunrise Pharma Nolvadex Ed
.25mg Caber 2x's w/k

Will have bloods pulled soon to check E2 but im still very dry so I think im fine. (y)
 
Friday!!!
Arms!
Warmup
50 Crunches
50 Hyperextensions
45 min treadmill.
Bottom pulley cable curls, warmup

Biceps
Standing barbell curl 5 sets 8-15 reps---45x15 65x15 85x15 125x15 165x12

Single arm Preacher Curls 5 sets 10-15 reps.-----25x15 35x15 45x15 50x15 75x11

Incline DB curls 5 sets 8-12 reps-----------35x12 40x12 50x12 70x12 80x10

Seated hammer curls 5 sets 8-12 reps---------55x12 65x12 75x12 115x12 150x11

Triceps
Tricep pushdowns warmup

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


Tricep pushdown, Vbar 5 sets 10-15 reps-----75x15 85x15 105x14 115x13 125x11

DB Skullcrushers 5 sets 8-12 reps--------75x12 90x12 105x12 115x12 130x10

Single arm DB tricep extension 5 sets 10-15 reps---25x15 35x15 55x15 65x15 85x10

3 sets DB kickbacks---------25x25
 
Heck yeah guys, its good to be home. Went to visit family in Southern Maine
a 3 hour to and back home sucks when you dont fit in your truck... Well i fit, I just never took it on a long ride...lol. Now im sore AF. BUT
I couldn't possibly miss Leg day tomorrow!
 
Monday!!!
Leg day :)
Warmup
50 crunches
50 Hyperextensions
45 min treadmill

Hamstring curls---------145x25 200x25 265x25

Leg Extensions----------145x25 200x25 275x25


Super Squats

Feeders--195x25 315x25 475x25..WORKING SET 605x20. Still progressing. (y)
My W/O Client Leg day partner tried 600# and bombed out on rep 17.
He's catching up quickly but the old man beat him again this week


30 min rest.


Seated Calf raises Feeders---------70x40 150x40 200x40 Working set 345x15

Standing Calf raises toes in/out---------80x2x30 150x2x25 175x2x25

Leg sled calf work-----------550#x failure

289#s This Am dry, pinched out @ 11% BF... Im ok with that, its winter.
Gone back to 8 meals a day.. Uggh.
 
Tuesday
Back@ Tris
Warmup
50 Hyperextensions
50 crunches
45 min Treadmill

Compounds
Back

Stiff arm pulldowns-- Feeders----85x40 150x40 180x40 Working set 280x12

One arm bent over rows-Feeders-----105x25 145X25 190x25 Working set 200x20
and another set 200x18

Rack pulls/Shin high, Feeders------195x25 275x25 375x25 Working set 540x11

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

DB shrugs----------------3 sec squeeze @ top. 80x25 125x25 150x25


DC stretch



TRI's

Compound movements

Close grip bench--Feeders----135x40 285x25 375x25 Working set 440x13

Skulls W/Ez curl-- Feeders-------50x25 95x25 105x20 Working set 130x10


Back
PM Pump
Warmup
50 Crunches
50 Hyperextensions
10 min Treadmill

Chest assisted T-bar rows--------175x25 175x25 175x25

Single arm pullback machine-------75x50 75x50 75x50

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

Underhand lat pulldown--------135x25 135x25.

DC Stretch.

Tri's Pm pump

Tricep Kick back's Head on bench.
25x25 25x25 25x25

Tricep Pulldowns/pushdowns Rope-------50x50 75x50 130x44

Behind the back/seated Rope extensions from the bottom pulley------50x50 50x50 50x50.
 
Wed
Chest day!
Warmup
50 Crunches
50 Hyperextensions
45 min Treadmill
Pec deck 40# warm up
100 DB push-up's

AM Compounds..

Flat DB Bench 20 degree angle-Feeders------95x25 175x25 195x25 Working set 200x20 Plus 1 more work set v
I brought duct tape, and I know where the cameras are, since I put em up.
Taped a washer each side. 210x8... FUCK YEAH!!!!!!!!!!!

Decline DB Bench-Feeders------95x25 175x25 195x25 Working set 200x16
and another working set 210x6🤘🤘🤘

Chest forward dips-Feeders-----BWx25, Belt with hook... 65x25 105x25 Working set BW+235x11

Incline DB Flys elbows bent--Feeders------50x25 95x25 125x25 Working set 145x11

DC Stretch 70#'s


PM Pump Set

Warmup
50 Hypers
50 Crunches
10 min treadmill

Giant set
Pec Deck (hands)--------------------65x25 65x25 65x25

Cable crossover lower pulley-----40x25 40x25 40x50

Cable crossover top pulley--------40x25 40x25 40x50

Stiff arm incline flys------------------25x25 25x25 25x25

Stiff arm Flat flys----------------------20x25 20x25 20x25


Did a whole scoop of Big Bang for my AM compounds. lol
I honestly thought the bench was going to break. :ROFLMAO::ROFLMAO::ROFLMAO::ROFLMAO:
 
Bolan said:
Wed
Chest day!
Warmup
50 Crunches
50 Hyperextensions
45 min Treadmill
Pec deck 40# warm up
100 DB push-up's

AM Compounds..

Flat DB Bench 20 degree angle-Feeders------95x25 175x25 195x25 Working set 200x20 Plus 1 more work set v
I brought duct tape, and I know where the cameras are, since I put em up.
Taped a washer each side. 210x8... FUCK YEAH!!!!!!!!!!!

Decline DB Bench-Feeders------95x25 175x25 195x25 Working set 200x16
and another working set 210x6🤘🤘🤘

Chest forward dips-Feeders-----BWx25, Belt with hook... 65x25 105x25 Working set BW+235x11

Incline DB Flys elbows bent--Feeders------50x25 95x25 125x25 Working set 145x11

DC Stretch 70#'s


PM Pump Set

Warmup
50 Hypers
50 Crunches
10 min treadmill

Giant set
Pec Deck (hands)--------------------65x25 65x25 65x25

Cable crossover lower pulley-----40x25 40x25 40x50

Cable crossover top pulley--------40x25 40x25 40x50

Stiff arm incline flys------------------25x25 25x25 25x25

Stiff arm Flat flys----------------------20x25 20x25 20x25


Did a whole scoop of Big Bang for my AM compounds. lol
I honestly thought the bench was going to break. :ROFLMAO::ROFLMAO::ROFLMAO::ROFLMAO:
Click to expand...

You know your a beast when your taping weights on to 200lb dbs because there not heavy enough 😂
 
Nood said:
You know your a beast when your taping weights on to 200lb dbs because there not heavy enough 😂
Click to expand...
I saw Stan Efferding do it.... I had to try it. :ROFLMAO::ROFLMAO::ROFLMAO::ROFLMAO:
I wont do it again, I spent a half hour cleaning the DB's from the gum from the tape...Oops my bad!
 
Thursday
Delts!!! Fuckin pump from hell today.
Warmup
50 crunches
50 hyperextensions
45 min Treadmill
Red Theraband warm up.

Compound movements
AM

Standing OHP W/DB's--Feeders....45x50 85x25 145x25 Working set 185x10

Seated Behind neck press on the Smith-Feeders......70x25 180x25 245x25 Working set 365x10

60 degree Incline DB press- (Front delts) Feeders.....85x25 135x25 155x25 Working set 195x8

Seated face pulls--Feeders........135x25 165x25 185x25 Working set 315x12


Delts PM pump
Warm up
50 Crunches
50 Hyperextensions
Theraband movements

Superset
Seated bent over laterals.........45x25 45x25 45x25

Upright rows with DB's.............60x25 60x25 60x25

Leaning side laterals................35x25 35x25 35x25
 
Bolan said:
Thursday
Delts!!! Fuckin pump from hell today.
Warmup
50 crunches
50 hyperextensions
45 min Treadmill
Red Theraband warm up.

Compound movements
AM

Standing OHP W/DB's--Feeders....45x50 85x25 145x25 Working set 185x10

Seated Behind neck press on the Smith-Feeders......70x25 180x25 245x25 Working set 365x10

60 degree Incline DB press- (Front delts) Feeders.....85x25 135x25 155x25 Working set 195x8

Seated face pulls--Feeders........135x25 165x25 185x25 Working set 315x12


Delts PM pump
Warm up
50 Crunches
50 Hyperextensions
Theraband movements

Superset
Seated bent over laterals.........45x25 45x25 45x25

Upright rows with DB's.............60x25 60x25 60x25

Leaning side laterals................35x25 35x25 35x25
Click to expand...
Strong! 💪 I'd have four legs when my shoulders let go. 😬
 
Bolan said:
Thursday
Delts!!! Fuckin pump from hell today.
Warmup
50 crunches
50 hyperextensions
45 min Treadmill
Red Theraband warm up.

Compound movements
AM

Standing OHP W/DB's--Feeders....45x50 85x25 145x25 Working set 185x10

Seated Behind neck press on the Smith-Feeders......70x25 180x25 245x25 Working set 365x10

60 degree Incline DB press- (Front delts) Feeders.....85x25 135x25 155x25 Working set 195x8

Seated face pulls--Feeders........135x25 165x25 185x25 Working set 315x12


Delts PM pump
Warm up
50 Crunches
50 Hyperextensions
Theraband movements

Superset
Seated bent over laterals.........45x25 45x25 45x25

Upright rows with DB's.............60x25 60x25 60x25

Leaning side laterals................35x25 35x25 35x25
Click to expand...

Delt pumps can be BRUTAL! Delt day
On Friday for me, sometimes so bad feel it makes me weaker!
 
Nood said:
Delt pumps can be BRUTAL! Delt day
On Friday for me, sometimes so bad feel it makes me weaker!
Click to expand...
I still have a hard time getting any DOMS at all though. Weird.
 
Friday
Arm day!!!
Warmup
50 Crunches
50 Hyperextensions
45 min treadmill.
Bottom pulley cable curls, warmup

Biceps
Standing barbell curl 5 sets 8-15 reps.......45x15 65x15 85x15 125x15 170x11

Single arm Preacher Curls 5 sets 10-15 reps.....25x15 35x15 45x15 50x15 75x13

Incline DB curls 5 sets 8-12 reps.......35x12 40x12 50x12 70x12 80x12

Seated hammer curls 5 sets 8-12 reps......55x12 65x12 75x12 125x12 150x12

Triceps
Tricep pushdowns quick warmup

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


Tricep pushdown, V-bar 5 sets 10-15 reps.....75x15 85x15 105x14 115x14 125x12

DB Skullcrushers 5 sets 8-12 reps.......75x12 90x12 105x12 115x12 130x11

Single arm DB tricep extension 5 sets 10-15 reps.....25x15 35x15 55x15 65x15 85x11

3 sets DB kickbacks.........25x25 (y)
 

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