• 💪 Hello, please SIGN-UP FOR A FREE account and become a member of our community!
    You will then be able to start threads, post comments and send messages to other members. Thanks!
  • 🔥 Kits4Less.com #1 MOST LAB-TESTED SOURCE — 25% OFF YOUR FIRST ORDER! 🔥

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

Wed
Chest
Warmup
50 Crunches
50 Hyperextensions
45 min Treadmill
Theraband movements.
Pec deck 40# warm up

AM Compounds..

Flat DB Bench 20 degree angle-Feeders------115x25 185x25 200x15 Working set 200x19

Decline DB Bench-Feeders--------115x25 175x25 200x19 Working set
200x20....

Chest forward dips-Feeders..............BW + Belt with hook... 90x25 135x25 Working set 250x14

Incline DB Flys elbows bent--Feeders------50x25 95x25 125x25 Working set 155x12

DB pullovers-- Feeders--------40x20 50x20 65x20 80x20

DC Stretch 75#'s


PM Pump Set

Warmup
50 Hypers
50 Crunches
Theraband movements

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

Cable crossover lower pulley-------40x25 40x25 30x50

Cable crossover top pulley----------40x25 40x25 30x50

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

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

Dc Stretch W/ 75#
 
Thursday
Delts!!
Warmup
50 crunches
50 hyperextensions
45 min Treadmill
Red Theraband movements (shoulders)

Compound movements
AM

Standing OHP W/DB's--Feeders-----45x50 85x25 145x25 Working set 190x8

Seated Behind neck press on the Smith-Feeders-----70x25 180x25 245x25 Working set 375x13

60 degree Incline DB press- (Front delts) Feeders--------85x25 135x25 155x25 Working set 195x12 (y)

Seated face pulls--Feeders-------135x25 165x25 185x25 Working set 345x14

PM Pump
Warmup
50 Hypers
50 Bicycle crunches
15min Treadmill
Red Theraband movements

Superset

Seated bent over laterals---------------45x25 45x25 45x25

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

Leaning side laterals---------------------35x25 35x25 35x25

Smoked but recovery has been good. Super busy with Posing practice with the guys added 5 hours to my day yesterday. Once I finally got home, I showered, and went to bed. :ROFLMAO::ROFLMAO:
 
Home for the day... We have a big Ice storm coming tonight through Monday.
We're all prepping... we had an Ice storm back in 97-98 that knocked power out for 18 days...AND the weathermen are hinting that this storm could be like that of 97-98.
@MindlessWork how is it down there?
 
Bolan said:
Home for the day... We have a big Ice storm coming tonight through Monday.
We're all prepping... we had an Ice storm back in 97-98 that knocked power out for 18 days...AND the weathermen are hinting that this storm could be like that of 97-98.
@MindlessWork how is it down there?
Click to expand...
Looks like it will be rain where I am. Stay safe out there brother!
 
Bolan said:
6-12" tonight and changing over to freezing rain for Sat, Sun... Monday it may rain.
Glad your getting rain!!! Ice sucks.
Click to expand...
Oh yes been thru ice storms and they certainly aren't pleasant! Hope you got in a good workout to cover till the weather blows over.
 
Bolan said:
Home for the day... We have a big Ice storm coming tonight through Monday.
We're all prepping... we had an Ice storm back in 97-98 that knocked power out for 18 days...AND the weathermen are hinting that this storm could be like that of 97-98.
@MindlessWork how is it down there?
Click to expand...
Man that’s rough, Supposed to be 80 here tomorrow. I hate winter!
 
Nood said:
Man that’s rough, Supposed to be 80 here tomorrow. I hate winter!
Click to expand...
Once my Mom dies.... Im moving.

Any good places to live that isnt too hot or muggy?
 
Bolan said:
Once my Mom dies.... Im moving.

Any good places to live that isnt too hot or muggy?
Click to expand...
I have my eyes set on North Carolina but prices have gone up over the years. Still get winter but it’s only like 2 months I believe.
 
Haven't posted in a couple days.. Or W/O :(.... Cellar is flooded and Ive been down there with 3 sump pumps trying to get the water out before it reaches the boiler.
I'll be down there all day today as were suppose to get rain until tomorrow morning.
Getting a helluva pump sweeping the water away from things...lol
Hopefully I'll get leg day in tom........(y)
 
Bolan said:
Haven't posted in a couple days.. Or W/O :(.... Cellar is flooded and Ive been down there with 3 sump pumps trying to get the water out before it reaches the boiler.
I'll be down there all day today as were suppose to get rain until tomorrow morning.
Getting a helluva pump sweeping the water away from things...lol
Hopefully I'll get leg day in tom........(y)
Click to expand...
Man that’s horrible!! Had my basement flood once, maybe not that bad but definitely is frustrating! Goodluck bro
 
Monday
LEGS!!!!
Warmup
50 bicycle crunches
50 Hyperextensions
45 min treadmill

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

Leg Extensions--------------155x25 210x25 275x25
Warmup sets *


Super Squats

Feeders--195x25 345x25 495x25..WORKING SET 625x20. (y)(y)(y)(y)
My client/leg day partner 620x20, again, same as last week ,tweaking his diet a bit
to see if thats why he's "Stuck" So his carbs and Protein has been raised
we will see if theres any changes in the next week or 2.




30 min rest.


Seated Calf raises Feeders---------70x40 150x40 220x40 Working set 375x13 HEAVY AZZ WEIGHT!

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

Leg sled calf work--------------------------725#x failure
 
Thursday
Delts!
Warmup
50 crunches
50 hyperextensions
45 min Treadmill
Red Theraband movements (shoulders)

Compound movements
AM

Standing OHP W/DB's--Feeders.....45x50 85x25 145x25 Working set 190x10

Seated Behind neck press on the Smith-Feeders.......70x25 180x25 245x25 Working set 385x9

60 degree Incline DB press- (Front delts) Feeders.......85x25 135x25 155x25 Working set 195x13

Seated face pulls--Feeders.......135x25 165x25 185x25 Working set 350x14

PM Pump
Warmup
50 Hypers
50 Bicycle crunches
15min Treadmill
Red Theraband movements

Superset

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

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

Leaning side laterals..........................35x25 35x25 35x25

Felt good to be back in the gym..... Crazy ass storm kinda fucked my schedule up. 294 this AM empty. Getting leaner even... (y)
 
Friday
Arms!!
Warmup
50 Crunches
50 Hyperextensions
45 min treadmill.
Theraband movements.
Bottom pulley cable curls.

Biceps
Standing barbell curl 5 sets 8-15 reps.......45x15 65x15 85x15 125x15 170x14

Single arm Preacher Curls 5 sets 10-15 reps....35x15 45x15 50x15 65x15 80x13

Incline DB curls 5 sets 8-12 reps.......................35x12 40x12 50x12 70x12 90x12

Standing hammer curls 5 sets 8-12 reps......65x12 75x12 105x12 125x12 160x11

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 105x15 115x15 140x14

DB Skullcrushers 5 sets 8-12 reps.......75x12 95x12 105x12 125x12 135x14

Single arm overhead DB tricep extension 5 sets 10-15 reps.....25x15 35x15 55x15 65x15 90x12

Chest upright Tricep dips BWx 24...Going to add a plate next week. (y)

3 sets DB kickbacks, head on bench........25x25


1g Sunrise Sustanon W/K
600mg Sunrise Heritage Mast E W/K
10ius Sunrise Pharma blues split up through the day.
10 Mg Sunrise Pharma Cialis ED
10 mg Sunrise Pharma Nolvadex. ED
20ius Humalog with 5 meals.
100mcg T-4 from the pharm
.25 Caber 2x's w/k From the Pharm
 
Just because things are getting tight with prices going up or
things out of stock........Lets get Sunrise gear in all your asses.

Use my screen name "Bolan" when you order through Casey or the Website
and get 5% off your order!!!! (y)
 
Bolan said:
1g Sunrise Sustanon W/K
600mg Sunrise Heritage Mast E W/K
10ius Sunrise Pharma blues split up through the day.
10 Mg Sunrise Pharma Cialis ED
10 mg Sunrise Pharma Nolvadex. ED
20ius Humalog with 5 meals.
100mcg T-4 from the pharm
.25 Caber 2x's w/k From the Pharm
Click to expand...
Damn I thought you where going on cruise soon 😂
 
Monday
Fuckin' LeGs UP!!
Warmup
50 bicycle crunches
50 Hyperextensions
45 min treadmill

Hamstring curls..........145x25 200x25 265x25

Leg Extensions..........155x25 210x25 275x25
Warmup sets *


Super Squats

Feeders--195x25 345x25 495x25..WORKING SET 630x20 🤘🤘🤘🤘
My client got 625x20.. Proud of the kid, he's working like a horse. 🐎
Puking like a baby..........:roflmao:


30 min rest.


Seated Calf raises Feeders......70x40 150x40 220x40 Working set 395x11 o_O

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

Leg sled calf work...........................725#x failure

Fasted BW -292.2#
Fasted BG- 86
BP 130/73
RHR 57
12 Point pinch = 12.6% BF.

This has been an extended cycle, initially a 16 weeker now has turned into a 52 weeker :). Not like Ive never done it before.
Have regular bloods in 3 weeks and will evaluate from there.
 
Bolan said:
Monday
Fuckin' LeGs UP!!
Warmup
50 bicycle crunches
50 Hyperextensions
45 min treadmill

Hamstring curls..........145x25 200x25 265x25

Leg Extensions..........155x25 210x25 275x25
Warmup sets *


Super Squats

Feeders--195x25 345x25 495x25..WORKING SET 630x20 🤘🤘🤘🤘
My client got 625x20.. Proud of the kid, he's working like a horse. 🐎
Puking like a baby..........:roflmao:


30 min rest.


Seated Calf raises Feeders......70x40 150x40 220x40 Working set 395x11 o_O

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

Leg sled calf work...........................725#x failure

Fasted BW -292.2#
Fasted BG- 86
BP 130/73
RHR 57
12 Point pinch = 12.6% BF.

This has been an extended cycle, initially a 16 weeker now has turned into a 52 weeker :). Not like Ive never done it before.
Have regular bloods in 3 weeks and will evaluate from there.
Click to expand...
BEAST 🤘
 
Bolan said:
Been off the boards, my Mom has had 2 strokes and Im her only support.
Sucks, but she seems to be doing better with the medication they gave her.
Anyways.. im home and to bed I go. The gym can wait.
Click to expand...
Sorry to hear about your Mom! We take care of my wife's uncle, who smacked his head on a plumbing job 5 years ago and had multiple strokes from it. He is in his mid 50s, he is doing pretty good now. Ended up having a heart attack after moving in with us 2 years ago and had to have a stint put in.

California is beautiful and sunny, but a shitty state to live in, I can tell you that. I finally got out of Los Angeles and off into the High Desert, which is a bit better on a local level at least. I have been following off and on for quite some time. You're a fucking beast!
 

Latest threads

Back
Top