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

[Bolan]

Wednesday
Chest!
Warmup
50 Hanging leg raises
50 Hyper-extensions
45 min Treadmill
Theraband movements.
Pec deck 50# warm up

AM Compounds..

"Flat DB" Bench 20 degree angle-Feeders.......155x25 185x25 200x23 Working set 200x15

Decline DB Bench-Feeders..............................155x25 185x25 200x23 Working set 200x17

Chest forward dips-Feeders........BW + Belt with hook... 90x25 135x25 Working set 265x11

Incline DB Flys elbows bent--Feeders...................75x25 115x25 145x25 Working set 165x8

DB pullovers.......................................................................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#


Feeling good, elbow pain has subsided for a bit
Going to keep training with Volume and heavy ass weight until I feel I'm not recovering
with the upcoming Cruise/Cut. Looking forward to cutting some Kcals!!

 

[MindlessWork]

With the heat returning it's gonna be fun no doubt!

 

[Bolan]

With the heat returning it's gonna be fun no doubt!

Friggin almost 90 here today and even hotter tomorrow!!!!!!!
I hate summer!

 

[MindlessWork]

Friggin almost 90 here today and even hotter tomorrow!!!!!!!
I hate summer!

Better than the gloom and chill we had just a few weeks ago

 

[Sunrise Pharma]

Wednesday
Chest!
Warmup
50 Hanging leg raises
50 Hyper-extensions
45 min Treadmill
Theraband movements.
Pec deck 50# warm up

AM Compounds..

"Flat DB" Bench 20 degree angle-Feeders.......155x25 185x25 200x23 Working set 200x15

Decline DB Bench-Feeders..............................155x25 185x25 200x23 Working set 200x17

Chest forward dips-Feeders........BW + Belt with hook... 90x25 135x25 Working set 265x11

Incline DB Flys elbows bent--Feeders...................75x25 115x25 145x25 Working set 165x8

DB pullovers.......................................................................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#


Feeling good, elbow pain has subsided for a bit
Going to keep training with Volume and heavy ass weight until I feel I'm not recovering
with the upcoming Cruise/Cut. Looking forward to cutting some Kcals!!

This is incredible dedication and "doing the work". It's what it takes.

Team Sunrise

 

[Startingover]

Wednesday
Chest!!!!!!!!!!!!!!!!!!!
Warmup
50 Hanging leg raises
50 Hyper-extensions
45 min Treadmill
Theraband movements.
Pec deck 50# warm up

AM Compounds..

"Flat DB" Bench 20 degree angle-Feeders............155x25 185x25 200x19 Working set 200x14

Decline DB Bench-Feeders....................................155x25 185x25 200x19 Working set 200x21

Chest forward dips-Feeders..............BW + Belt with hook... 90x25 135x25 Working set 265x10

Incline DB Flys elbows bent--Feeders........................65x25 105x25 145x25 Working set 170x8

DB pullovers................................................................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#



Swollen..........Beaten...........Hungry...........Tired = Greatness.

Wholly fuck Batman!!Now,that's a fucking work load,Good Lord Bolan!!

 

[Nood]

The Giant set Pump had to be Incredible!! Couldn’t do that at my gym, to many damn people when I go

 

[Bolan]

The Giant set Pump had to be Incredible!! Couldn’t do that at my gym, to many damn people when I go

It hurts so good!!!!!!!!!
I could feel the veins moving like snakes under my skin type pump!

 

[Bolan]

Thursday
Boulder shoulders!
Warmup
50 Hanging leg raises
50 Hyper-extensions
45 min Treadmill
Red Theraband movements

Compound movements
AM

Standing OHP on wall, barbell--Feeders-------------------45x50 85x50 145x25 Working set 205x12

Seated Behind neck press on the Smith-Feeders-------70x25 180x25 245x25 Working set 405x9

60 degree Incline DB press- (Front delts) Feeders------95x25 135x25 165x25 Working set 200x12

Standing face pulls--Feeders-----------------------------------135x25 165x25 185x25 Working set 245x14
Will go back to seated face pulls next week... Wanted to change it up... but had to use less weight
when standing.

PM Pump
Warmup
50 Hyper-extensions
50 Bicycle crunches
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


Totally fried them things today... lets see if I get any DOMS... if not I'm gonna be pissed.
Pumped? Just a little.....
FOOD!

 

[Bolan]

Friday
Arm day!!
Warmup
50 Hanging leg raises.
50 Hyper-extensions
45 min treadmill
Bottom pulley cable curls.

Biceps
Standing barbell curl 5 sets 8-15 reps-------------------45x15 65x15 85x15 125x15 175x11

Single arm Preacher Curls 5 sets 10-15 reps----------35x15 45x15 50x15 65x15 85x12

Incline DB curls 5 sets 8-12 reps--------------------------35x12 40x12 50x12 70x12 95x10

Standing hammer curls 5 sets 8-12 reps----------------65x12 75x12 105x12 125x12 170x10

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 145x12

DB Skullcrushers 5 sets 8-12 reps-----------------------------75x12 95x12 105x12 125x12 140x10

Single arm overhead DB tricep extension 5 sets 10-15 reps------------25x15 35x15 55x15 70x11

Chest upright Tricep dips BW+45# 2 sets 15 reps ea.

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


Great W/O..........Looks like a lot but when you bring your rest periods 30-60 sec top.
W/O actually goes quick and is super effective.

 

[Sunrise Pharma]

W/O actually goes quick and is super effective.

This is what we like!

Team Sunrise

 

[Bolan]

Monday
Legs!!
Warm-up
50 Hanging leg crunches
50 Hyper-extensions
45 min treadmill

Hamstring curls..................155x25 200x25 265x25

Leg Extensions...................165x25 220x25 285x25


Super Squats

Feeders........................................225x25 345x25 495x25..WORKING SET 655x20
Same weight as 2 weeks ago before the Max effort day... I can already tell Im FUCKED...
Got the rubber leg blues. DOMS has already gone DEEP into the quads, Hams and Glutes!
Probably have to take a Flexeril to sleep tonight.
My client/leg day partner got 630x20 and he was on the struggle bus... barfing in the back seat.


20 min rest.


Seated Calf raises Feeders.............................140x40 190x40 240x40 Working set 425x11

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

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



Started my cruise today with
1CC Sunrise Heritage Test Cyp
1CC Sunrise Heritage Mast E.
No Gh or slin at the moment.... Running some IGF-1

 

[Tresto]

Monday
Legs!!
Warm-up
50 Hanging leg crunches
50 Hyper-extensions
45 min treadmill

Hamstring curls..................155x25 200x25 265x25

Leg Extensions...................165x25 220x25 285x25


Super Squats

Feeders........................................225x25 345x25 495x25..WORKING SET 655x20
Same weight as 2 weeks ago before the Max effort day... I can already tell Im FUCKED...
Got the rubber leg blues. DOMS has already gone DEEP into the quads, Hams and Glutes!
Probably have to take a Flexeril to sleep tonight.
My client/leg day partner got 630x20 and he was on the struggle bus... barfing in the back seat.


20 min rest.


Seated Calf raises Feeders.............................140x40 190x40 240x40 Working set 425x11

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

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



Started my cruise today with
1CC Sunrise Heritage Test Cyp
1CC Sunrise Heritage Mast E.
No Gh or slin at the moment.... Running some IGF-1

If I close my eyes I envision you super squatting while yelling in a murderous rage as your training partner dry scoops peptopro in your mouth each rep. You’re a fucking animal bro!

 

[Bolan]

If I close my eyes I envision you super squatting while yelling in a murderous rage as your training partner dry scoops peptopro in your mouth each rep. You’re a fucking animal bro!

That made me LMMFAO !!!!!
I needed that...lol
Dry scooping Peptopro each rep... I'd die. The taste really sucks.... I couldn't imagine it dry!

 

[Nood]

Bad ass! My legs are fucked also
Squats might go down in weight soon but I don’t think as much as anticipated..You feel any benefits running the Igf-1?

 

[Bolan]

Bad ass! My legs are fucked also
Squats might go down in weight soon but I don’t think as much as anticipated..You feel any benefits running the Igf-1?

The Igf-1 is unreal. I'm slowly working my dosages up so I wont go hypo.. I feel...Swollen.

 

[Nood]

The Igf-1 is unreal. I'm slowly working my dosages up so I wont go hypo.. I feel...Swollen.

Well damn I’m going to have to give it a go! You take it before the gym? I’ve tried the igf-lr3 but wasn’t to impressed with it.

 

[Bolan]

Well damn I’m going to have to give it a go! You take it before the gym? I’ve tried the igf-lr3 but wasn’t to impressed with it.

Increlex IGF-1
Just a short but spendy run,.

 

[Nood]

Increlex IGF-1
Just a short but spendy run,.

Should have figured It was the good stuff haha! Definitely one I want to try in the future..

 

[Bolan]

Tuesday
Back and "Light Tricep work"
Warmup
50 Hyper-extensions
50 Hanging Leg raises
45 min treadmill

Am Compounds--Back

Stiff arm pulldowns Feeders.......................85x40 150x40 180x40 Working set 350x10

One arm bent over rows-Feeders..............155x25 195x25 200X25 Working set 200x16

Rack pulls/Shin high, Feeders....................295x25 375x25 475x25 Working set 635x10

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

DB shrugs....................................................3 sec contraction 135x25 170x25 200x8


DC stretch


AM Triceps
Compounds
Warm-up
Triceps pull/pushdowns

Close grip bench Feeders...................135x40 285x25 375x25 Working set 495x6...Help on last rep.

Skulls W/Ez curl-- Feeders..................50x25 95x25 115x25 Working set 150x12


Back PM Pump
Warm-up
50 Crunches
50 Hyper-extensions

Chest assisted T-bar rows...................180x25 180x25 180x25

Single arm pullback machine...............80x50 80x50 80x50

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

Underhand lat pulldown.......................145x25 145x25.


DC Stretch.


Tri's Pm pump

Super set. Same as last week.

Tricep Pulldowns/pushdowns V-Bar...................................................50x25 75x25 130x25.

Behind the back/seated Rope extensions from the bottom pulley.....60x25 70x25 80x25

Across body side tricep pulldowns.....................................................35x25 35x25 35x25


Feeling like a walking vein.

 

[Bolan]

Wednesday
Chest day!
Warm up
50 Hanging leg raises
50 Hyper-extensions
45 min Treadmill
Theraband movements.
Pec deck 50# warm up

AM Compounds..

"Flat DB" Bench 20 degree angle-Feeders----------155x25 185x25 200x25 Working set 200x11

Decline DB Bench-Feeders------------------------------155x25 185x25 200x25 Working set 200x12

Chest forward dips-Feeders........BW + Belt with hook---------90x25 135x25 Working set 265x12

Incline DB Flys elbows bent--Feeders--------------------75x25 115x25 145x25 Working set 165x9

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

DC Stretch 75#'s


PM Pump Set

Warmup
50 Hypers
50 Crunches
Theraband movements

Super set

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

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

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

Had to change it over from a giant set to a superset.
The pump was unbearable to get past another set.
Mecasermin in is a helluva drug

Dc Stretch W/ 75#

 

[Nood]

Had to change it over from a giant set to a superset.
The pump was unbearable to get past another set.
Mecasermin in is a helluva drug

Dc Stretch W/ 75#

You should Send me some so I can see what your talking about

 

[Bolan]

You should Send me some so I can see what your talking about

Wish I could!
Once I become a millionaire

 

[Bolan]

Thursday
Delts!!!!
Warm up
50 Hanging leg raises
50 Hyper-extensions
45 min Treadmill
Red Theraband movements

Compound movements
AM

Standing OHP on wall, barbell--Feeders.....................45x50 85x50 145x25 Working set 225x12

Seated Behind neck press on the Smith-Feeders........70x25 180x25 245x25 Working set 405x11

60 degree Incline DB press- (Front delts) Feeders.......95x25 135x25 165x25 Working set 200x12

Seated face pulls--Feeders.......................................135x25 175x25 195x25 Working set 275x14


PM Pump
Warmup
50 Hyper-extensions
50 Bicycle crunches
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


The burn, the pump.

Weighed in @ 287 empty and dry this AM. 12 point pinch has me @ 11.2%.
Just started my Cruise on Monday
Also dropped Kcals 500.... My cruise is my cut for the summer

 

[AR-15]

Ok this AM.....
Weight 326#'s Empty
12 Point Pinch has me at just a hair over 13% 13.2% to be exact..... My "Pincher " said she feels its due to sub-q water. I was bulking like a mofo to reach 325#'s for the 1st time ever..So a little Sub-q H20 will come off super quick.
My 2nd series of a 3cc banger went well again today... 0 PIP
The Var......lol. Kicked in hard today. My Am compound movements I had an insane pump....No PRE W/O used.
Getting ready to do my PM isolation movements and I added in some Big Bang and a banana . We will see what the pumps are like in a few!
More details will follow..... Diet plan, Training split/ movements ETC. Pre/Intra/Post W/O I'll detail in full.

326 empty? Seeing shit like that makes my 229lb ass want to just say fuck it and just quite lifting all together. Either that or hook up with a coach that can steer my dumbass in the right direction.
I mean I love seeing you guys get to the point of lookjbg like Greek gods but I gotta admit I get a little jealous from to time.!

 

[Bolan]

326 empty? Seeing shit like that makes my 229lb ass want to just say fuck it and just quite lifting all together. Either that or hook up with a coach that can steer my dumbass in the right direction.
I mean I love seeing you guys get to the point of lookjbg like Greek gods but I gotta admit I get a little jealous from to time.!

Bro... Weighing that much is a fuckin chore.....
Chore to breathe, chore to put sneakers on, chore to eat, chore to take a shit....Its not fun.
I'm happy sitting where I am now in the mid to high 280's @ 11% BF...
I'm shooting for 9-10%BF for the summer. Should be there in a couple weeks.

 

[Bolan]

Friday
Ego day... Armz
Warmup
50 Hanging leg raises.
50 Hyper-extensions
45 min treadmill
Bottom pulley cable curls.

Biceps
Standing barbell curl 5 sets 8-15 reps........................45x15 65x15 85x15 125x15 175x10

Single arm Preacher Curls 5 sets 10-15 reps.................35x15 45x15 50x15 65x15 85x12

Incline DB curls 5 sets 8-12 reps.....................................35x12 40x12 50x12 70x12 95x12

Standing hammer curls 5 sets 8-12 reps..................-65x12 75x12 105x12 125x12 170x11

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 145x13

DB Skullcrushers 5 sets 8-12 reps...................................75x12 95x12 105x12 125x12 150x9

Single arm overhead DB tricep extension 5 sets 10-15 reps.............25x15 35x15 55x15 70x11

Chest upright Tricep dips BW+45# 2 sets 15 reps ea.

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


Purple pump.

 

[AR-15]

Bro... Weighing that much is a fuckin chore.....
Chore to breathe, chore to put sneakers on, chore to eat, chore to take a shit....Its not fun.
I'm happy sitting where I am now in the mid to high 280's @ 11% BF...
I'm shooting for 9-10%BF for the summer. Should be there in a couple weeks.

Understood and much respect to all you big dudes that endure all the negative shit that comes with being a freak. I love the dedication. It’s actually pretty inspiring at least for me.
However with that being said I’m sure guys with a 12” dick have their issues too carrying that fucker around all day. Probably is a pain but that doesn’t mesn I still dont want one.

 

[Battousai]

Understood and much respect to all you big dudes that endure all the negative shit that comes with being a freak. I love the dedication. It’s actually pretty inspiring at least for me.
However with that being said I’m sure guys with a 12” dick have their issues too carrying that fucker around all day. Probably is a pain but that doesn’t mesn I still dont want one.

It is sure is

 

[AR-15]

Friday
Ego day... Armz
Warmup
50 Hanging leg raises.
50 Hyper-extensions
45 min treadmill
Bottom pulley cable curls.

Biceps
Standing barbell curl 5 sets 8-15 reps........................45x15 65x15 85x15 125x15 175x10

Single arm Preacher Curls 5 sets 10-15 reps.................35x15 45x15 50x15 65x15 85x12

Incline DB curls 5 sets 8-12 reps.....................................35x12 40x12 50x12 70x12 95x12

Standing hammer curls 5 sets 8-12 reps..................-65x12 75x12 105x12 125x12 170x11

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 145x13

DB Skullcrushers 5 sets 8-12 reps...................................75x12 95x12 105x12 125x12 150x9

Single arm overhead DB tricep extension 5 sets 10-15 reps.............25x15 35x15 55x15 70x11

Chest upright Tricep dips BW+45# 2 sets 15 reps ea.

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

Ok so I have a stupid question. I see all these guys preaching that you’re supposed to be doing each set to basically failure. I don’t see you doing that. As an example your tri push downs your doing 5 sets and increasing your weight each set. If your doing the same amount of reps each set and adding more weight each set then you can’t be lifting to failure during the earlier sets. Am I missing something or am I just confused as usual? Sorry to bust up your log bro but I’m just super curious to hear the answer.