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

[Bolan]

Way to kill it bro!! You’re pushing that kid hard!

He wants to be big, I'll get him there.

 

[Nood]

He wants to be big, I'll get him there.

Me too !! I’m still sore is Hell from legs on Saturday lol

 

[Bolan]

Me too !! I’m still sore is Hell from legs on Saturday lol

I gotta rock a piss, but I ain't getting up. Don't think I can.......

This could be a dilemma..........

 

[Nood]

I gotta rock a piss, but I ain't getting up. Don't think I can.......

This could be a dilemma..........

I feel your pain lol

 

[Bolan]

Tuesday
Back and Light Tri's
Warm-up
50 Hyper-extensions
50 Hanging Leg raises
45 min treadmill

Am Compounds............Back

Stiff arm pulldowns Feeder's----85x40 140x40 170x40 Working set 355x12

One arm bent over rows-Feeders----165x25 195x25 200X25 Working set 200x16. same

Rack pulls/Shin high, Feeders-------295x25 375x25 475x25 Working set 620x10

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

DB shrugs--------------------3 sec contraction 135x25 170x25 200x19


DC stretch


AM Triceps
Compounds
Warm-up
Triceps pull/pushdowns

Close grip bench Feeders----135x40 295x25 385x25 Working set 465x9


Skulls W/Ez curl-- Feeders----50x25 95x25 115x25 Working set 145x11


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 145x25



DC Stretch.


Tri's Pm pump

Super set.

Tricep Pulldowns/pushdowns V-Bar-------50x25 75x25 135x25.

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

Across body side tricep pulldowns----------35x25 35x25 35x25

 

[Bolan]

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

AM Compounds..

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

Decline DB Bench-Feeders----155x25 185x25 200x25 Working set 200x9

Chest forward dips-.BW + Belt with hook Feeders-----90x25 135x25 Working set 220x8... HARD AF!

Incline DB Flys elbows bent--Feeders-----75x25 105x25 125x25 Working set 140x9

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 55x50

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

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


A client I trained chest with this Am bet me that after our W/O
that he could do more push-ups than me. Bet was on.
I made sure he thrashed his chest and I did the same.
Kid's 32 years younger than me, got his feelings hurt.

 

[Nood]

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

AM Compounds..

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

Decline DB Bench-Feeders----155x25 185x25 200x25 Working set 200x9

Chest forward dips-.BW + Belt with hook Feeders-----90x25 135x25 Working set 220x8... HARD AF!

Incline DB Flys elbows bent--Feeders-----75x25 105x25 125x25 Working set 140x9

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 55x50

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

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


A client I trained chest with this Am bet me that after our W/O
that he could do more push-ups than me. Bet was on.
I made sure he thrashed his chest and I did the same.
Kid's 32 years younger than me, got his feelings hurt.

That’s how it’s done!! Must be the 100% REAL GEAR Sunrise Sells! How about that

 

[Vee]

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

AM Compounds..

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

Decline DB Bench-Feeders----155x25 185x25 200x25 Working set 200x9

Chest forward dips-.BW + Belt with hook Feeders-----90x25 135x25 Working set 220x8... HARD AF!

Incline DB Flys elbows bent--Feeders-----75x25 105x25 125x25 Working set 140x9

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 55x50

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

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


A client I trained chest with this Am bet me that after our W/O
that he could do more push-ups than me. Bet was on.
I made sure he thrashed his chest and I did the same.
Kid's 32 years younger than me, got his feelings hurt.

Jesus, Monster!!! 140lb dumbbells for flys is INSANE …actually most of these numbers are insane

 

[Skylerjohnson1996]

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

AM Compounds..

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

Decline DB Bench-Feeders----155x25 185x25 200x25 Working set 200x9

Chest forward dips-.BW + Belt with hook Feeders-----90x25 135x25 Working set 220x8... HARD AF!

Incline DB Flys elbows bent--Feeders-----75x25 105x25 125x25 Working set 140x9

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 55x50

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

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


A client I trained chest with this Am bet me that after our W/O
that he could do more push-ups than me. Bet was on.
I made sure he thrashed his chest and I did the same.
Kid's 32 years younger than me, got his feelings hurt.

Reading this much weight getting thrown around makes my chest hurt

 

[Bolan]

Reading this much weight getting thrown around makes my chest hurt

My armpits hurt from all the push-ups at the end of the W/O

 

[Bolan]

Thursday
Delt's!!
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 250x11

Seated Behind neck press on the Smith-Feeders---80x25 190x25 255x25 Working set 415x9

60 degree Incline DB press- (Front delts) Feeders----105x25 145x25 175x25 Working set 200x11

Seated face pulls--Feeder's----145x25 185x25 205x25 Working set 325x12


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

Last day of Increlex.

 

[Nood]

Last day of Increlex.

You should order more and send me some

 

[Bolan]

You should order more and send me some

I would like too but I don't have a spare 25k kicking around...lol



I usually order in the winter........

 

[Bolan]

Friday
Gun show
Warm-up
50 Bicycle crunches
50 Hyper-extensions
45 min treadmill
Bottom pulley cable curls.

Biceps
Standing barbell curl 5 sets 8-15 reps----45x15 65x15 95x15 135x15 165x12

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

Seated Incline DB curls 5 sets 8-12 reps----35x12 40x12 50x12 70x12 90x9

Standing hammer curls 5 sets 8-12 reps-------65x12 75x12 105x12 125x12 165x11

Triceps
Tricep pushdowns warmup

Tricep Bench dip 5 sets 8- 12 reps Bodyweight plus 3 wheels on lap-4 sets.

Tricep pushdown, Vbar 5 sets 10-15 reps-------75x15 85x15 105x15 115x15 160x12

Skullcrushers 5 sets 8-12 reps-----75x12 95x12 105x12 125x12 145x11

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

Chest upright Tricep dips BW+45# 3 sets 15 reps

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

 

[Nood]

I would like too but I don't have a spare 25k kicking around...lol



I usually order in the winter........

God damn!! I thought it was 4K, I’ll never get to use it for that price

 

[Bolan]

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

Hamstring curls------------155x25 210x25 265x25

Leg Extensions-------------165x25 220x25 285x25


Super Squats

Feeders-----225x25 345x25 495x25..WORKING SET 665x20
Too much too much too much........Think I'm having to back this weight off
for a little while. I'm a little too dry to be playing with the heavy stuff.
My client/leg day partner got 675x20.
He went up another 5#........ Little bastard.



30 min rest.


Seated Calf raises Feeders---140x40 190x40 240x40 Working set 345x15

Standing Calf raises toes in/out-------80x2x30 160x2x25 185x2x25

Leg sled calf work-------------------------735#x failure


287# Empty this AM
9.4% BF with the 12 point pinch/ Prob still in the 10's if dunked.
Right where I want to be, I'm not starving.

 

[Bigjape34]

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

Hamstring curls------------155x25 210x25 265x25

Leg Extensions-------------165x25 220x25 285x25


Super Squats

Feeders-----225x25 345x25 495x25..WORKING SET 665x20
Too much too much too much........Think I'm having to back this weight off
for a little while. I'm a little too dry to be playing with the heavy stuff.
My client/leg day partner got 675x20.
He went up another 5#........ Little bastard.



30 min rest.


Seated Calf raises Feeders---140x40 190x40 240x40 Working set 345x15

Standing Calf raises toes in/out-------80x2x30 160x2x25 185x2x25

Leg sled calf work-------------------------735#x failure


287# Empty this AM
9.4% BF with the 12 point pinch/ Prob still in the 10's if dunked.
Right where I want to be, I'm not starving.

Amazing work man! Keep killing it

 

[Skylerjohnson1996]

What happened to goal to 275? Haha what is your training partner at if he's not you should get him at 275 so you can start a YouTube channel called quarter ton training partners

 

[Bolan]

What happened to goal to 275? Haha what is your training partner at if he's not you should get him at 275 so you can start a YouTube channel called quarter ton training partners

The whole goal was to downsize to 275#... you know, to be healthy.
fuck it..lol
The thing is that kid only weighs 235# and is out squatting me.
People think I have strong lifts but let me tell you, there's kids out there
that are strong AF and are 220-240#.

 

[Skylerjohnson1996]

Ya that's what I try to explain people some people are truly build muscle and there's some other that are built for strength I seen a 175 pounder at my gym natural deadlifting 550

 

[Bolan]

Ya that's what I try to explain people some people are truly build muscle and there's some other that are built for strength I seen a 175 pounder at my gym natural deadlifting 550

Ever see them Youtube vids of the guy who dresses up like a janitor and looks small AF humbles some of the Big dudes. Anatolity I think is the guys name???

 

[Nood]

Ever see them Youtube vids of the guy who dresses up like a janitor and looks small AF humbles some of the Big dudes. Anatolity I think is the guys name???

Yep, Anatoli.. how ever you spell it lol

 

[Skylerjohnson1996]

Ever see them Youtube vids of the guy who dresses up like a janitor and looks small AF humbles some of the Big dudes. Anatolity I think is the guys name???

Ya dudes a freak

View: https://youtu.be/13KGX_E4Vn0?si=urFmPkBfrJKRQ4sW

Don't mean to flood your thread off topic but check this out

 

[Nood]

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

Hamstring curls------------155x25 210x25 265x25

Leg Extensions-------------165x25 220x25 285x25


Super Squats

Feeders-----225x25 345x25 495x25..WORKING SET 665x20
Too much too much too much........Think I'm having to back this weight off
for a little while. I'm a little too dry to be playing with the heavy stuff.
My client/leg day partner got 675x20.
He went up another 5#........ Little bastard.



30 min rest.


Seated Calf raises Feeders---140x40 190x40 240x40 Working set 345x15

Standing Calf raises toes in/out-------80x2x30 160x2x25 185x2x25

Leg sled calf work-------------------------735#x failure


287# Empty this AM
9.4% BF with the 12 point pinch/ Prob still in the 10's if dunked.
Right where I want to be, I'm not starving.

How long the 20 reps take? You say to heavy means close to or over an hour.

 

[Bolan]

How long the 20 reps take? You say to heavy means close to or over an hour.

1 hr 11 min. Needed the bucket....

 

[MindlessWork]

1 hr 11 min. Needed the bucket....

Always gotta keep that bucket nearby!

 

[Bolan]

Tuesday
Back and "Light Tricep's"
Warm-up
50 Hyper-extensions
50 Hanging Leg raises
45 min treadmill

Am Compounds............Back

Stiff arm pulldowns Feeder's......85x40 140x40 170x40 Working set 360x10

One arm bent over rows-Feeders.......165x25 195x25 200X25 Working set 200x17... Gonna have to get back into Meadow rows.

Rack pulls/Shin high, Feeders.......295x25 375x25 475x25 Working set 620x12

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

DB shrugs.......................3 sec contraction 135x25 170x25 200x19


DC stretch


AM Triceps
Compounds
Warm-up
Triceps pull/pushdowns

Close grip bench Feeders....135x40 295x25 385x25 Working set 465x10


Skulls W/Ez curl-- Feeders.....50x25 95x25 115x25 Working set 145x12


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

Giant set:

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 145x25



DC Stretch.


Tri's Pm pump

Super set.

Tricep Pulldowns/pushdowns V-Bar........50x25 75x25 135x25.

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

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

 

[Nood]

Tuesday
Back and "Light Tricep's"
Warm-up
50 Hyper-extensions
50 Hanging Leg raises
45 min treadmill

Am Compounds............Back

Stiff arm pulldowns Feeder's......85x40 140x40 170x40 Working set 360x10

One arm bent over rows-Feeders.......165x25 195x25 200X25 Working set 200x17... Gonna have to get back into Meadow rows.

Rack pulls/Shin high, Feeders.......295x25 375x25 475x25 Working set 620x12

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

DB shrugs.......................3 sec contraction 135x25 170x25 200x19


DC stretch


AM Triceps
Compounds
Warm-up
Triceps pull/pushdowns

Close grip bench Feeders....135x40 295x25 385x25 Working set 465x10


Skulls W/Ez curl-- Feeders.....50x25 95x25 115x25 Working set 145x12


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

Giant set:

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 145x25



DC Stretch.


Tri's Pm pump

Super set.

Tricep Pulldowns/pushdowns V-Bar........50x25 75x25 135x25.

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

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

You should have switched to meadows row 2 years ago ..

 

[Bolan]

You should have switched to meadows row 2 years ago ..

I just like the stretch I get with DB's. If they were 220's Id be set.

 

[Jbswole40]

Just catching up w your log bro
Big mfer...