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

[Ghostface]

@Bolan

Im sure you mentioned it already, but I cant find it

How many hours apart are the AM and PM lifts?

 

[Bolan]

@Bolan

Im sure you mentioned it already, but I cant find it

How many hours apart are the AM and PM lifts?

I start my AM sesh @ 7 until 8-8:30 then I do my PM pump set which is
a quick W/O... Just to pump nutes into the muscles trained, sometimes between 12 or 1 Depending on clients. Takes me 20-30 min tops on the Pm pump.

 

[Bolan]

Wed
Chest!!!!
Warm-up
50 Hanging leg raises
50 Hyper-extensions
45 min Treadmill
Theraband movements.
Pec deck 50# didn't count.

AM Compounds..

"Flat DB" Bench 20 degree angle-Feeders-----155x25 185x25 200x12 Working set 210x8

Decline DB Bench-Feeders-------------------------155x25 185x25 200x12
Working set 210x7

Chest forward dips-.BW + Belt with hook Feeders--------90x25 135x25
Working set 230x10

Incline DB Flys elbows bent--Feeders-----75x25 105x25 125x20
Working set 145x10

DB pullover's---------------------------------45x20 55x20 65x20 85x20

DCrapp Stretch 75#'s


PM Pump

Warmup
50 Hypers
50 Crunches
Theraband movements

Giant set

Pec Deck (hands)----------------------------------65x25 65x25 55x50

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

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

Stiff arm DB flys - incline-------------------------20x25 20x25 30x25

 

[Sunrise Pharma]

I start my AM sesh @ 7 until 8-8:30 then I do my PM pump set which is
a quick W/O... Just to pump nutes into the muscles trained, sometimes between 12 or 1 Depending on clients. Takes me 20-30 min tops on the Pm pump.

Hey Bo!

How long have you been training in the AM like your doing? 7am start? I think you are up early and 1 meal in or 2 prior to that early start?

Casey

 

[Bolan]

Hey Bo!

How long have you been training in the AM like your doing? 7am start? I think you are up early and 1 meal in or 2 prior to that early start?

Casey

Yes I start training clients @ 3:30am (up at 3am) get a few meals in...(@3am-5am and pre W/O cream of rice, ) Then I do my compounds around 7am (with an intra drink). Then I eat another 2 meals, then PM pump session with another Intra W/O drink.

 

[Sunrise Pharma]

Yes I start training clients @ 3:30am (up at 3am) get a few meals in...(@3am-5am and pre W/O cream of rice, ) Then I do my compounds around 7am (with an intra drink). Then I eat another 2 meals, then PM pump session with another Intra W/O drink.

Nice, hows your BW?

 

[Bolan]

Nice, hows your BW?

I weighed in @ 289 yesterday... empty.
Pretty sure after a whole day of eating I'm hovering around 300.
I only step on the scale once a week, mostly gauge progress by the mirror.
Still lean too... Pinched out @ 10.1% Bf yesterday even though Ive raised
Kcals drastically!

 

[Sunrise Pharma]

I weighed in @ 289 yesterday... empty.
Pretty sure after a whole day of eating I'm hovering around 300.
I only step on the scale once a week, mostly gauge progress by the mirror.
Still lean too... Pinched out @ 10.1% Bf yesterday even though Ive raised
Kcals drastically!

Man you keep that 300 number pretty well bro and still low bf? Proud of ya keep up the good work brother, good stuff.

FYI: PM SA Steve in hospital for two massive hematoma's removed from his left calve. Skin splitting wide open his IFBB Pro show was this coming weekend. I'll send pics on your email!

 

[Bolan]

Thursday
Capped delt's!
Warm-up
50 Hanging leg raises
50 Hyper-extensions
25 min Treadmill
Red Theraband movements

Compound movements AM

Standing OHP on wall, barbell--Feeders--------45x50 95x25 155x25 Working set 310x10

Seated Behind neck press on the Smith-Feeders------80x25 190x25 255x25 Working set 425x9

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

Seated face pulls--Feeder's-----145x25 185x25 205x25 Working set 355x12


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


Should have some Delt DOMS soon.......... WTF..

 

[Ghostface]

@Bolan

When do you hit Biceps? Maybe I missed it in the log

 

[Bolan]

@Bolan

When do you hit Biceps? Maybe I missed it in the log

I haven't been...They get a good w/o on back day.

 

[Sunrise Pharma]

I haven't been...They get a good w/o on back day.

Don't have to train biceps...Man,some guys got all the genetics huh...

 

[Bolan]

Don't have to train biceps...Man,some guys got all the genetics huh...

I usually do, they just don't need it right now

Remember, the Tricep is 75% of the upper arm!!

 

[Chemicalreaction]

I usually do, they just don't need it right now

Remember, the Tricep is 75% of the upper arm!!

But bolan bicep peaks looks good for the ladys that's all that matters

 

[Bolan]

But bolan bicep peaks looks good for the ladys that's all that matters

You bastids are gonna make me do the 5 Hr gain an 1" on the
arms routine ......... I'm feeling small.

 

[Jack 1]

Excited to see your log! Sunrise sounds great so far. Keep us posted!

 

[Chemicalreaction]

"Train insane or remain the same"

 

[Bolan]

"Train insane or remain the same"

Dude looked great when he won the Mr. Cali

 

[Bolan]

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

Hamstring curl's.......................155x50 210x25 265x25

Leg Extensions........................165x50 220x25 285x25


Super Squats

Feeders.....225x25 345x25 495x25..WORKING SET 685x17
Since last weeks W/O was kinda "easy" I bumped the weight another 15#
but I FAFO.. Bombed hard on the 17th rep and dumped it.
Was feeling my knee going inwards on that last rep and wasn't gonna chance it. I have 12' knee wraps by APT and they did their job!
If that was an unwrapped lift, Id be having surgery today.
Made it out unscathed and still worked the fuck outta these twigs.


My client/leg day partner got 690x20 SOB! No use trying to
keep up with the kid... He is definitely powerlifter material and
I talked to him about it today since he's still never completed on stage
and said that he would/could put a dent in the Powerlifting ranks.
Said he would think about it. I know he's got at LEAST an 850#
squat in him, probably a 600 DL and 450 Bench, this is all
going off his lifts from this year. That's close to a 2k# total..Id
like to work him into the 90-93kg class.


30 min rest


Seated Calf raises Feeders........140x40 190x40 240x40 Working set 375x13

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

Leg sled calf work................................765#x failure

 

[Nood]

Damn bro! Glad nothing serious happened!

 

[Bolan]

Damn bro! Glad nothing serious happened!

Same here... No aches or pains and everything seems to be fine so far!!

 

[Bolan]

Tuesday
Back n 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 395x12

One arm bent over rows-Feeders....165x25 195x25 200X25 Working set
220x10

Rack pulls/Shin high, Feeders...........295x25 375x25 475x25 Working set 655x9

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

DB shrugs.......................................3 sec contraction 145x25 185x25
210x13


DC stretch


AM Triceps
Compounds
Warm-up
Triceps pull/pushdowns

Close grip bench Feeders....135x40 295x25 385x25 Working set 480x7

Skulls W/Ez curl-- Feeders.....50x25 95x25 115x25 Working set 150x10



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


Weight this AM fasted and empty 288#
12 Point pinch 9.7% Think I'm gonna skip cardio or at least
cut back on it.


Gear
1250mg Sunrise Pharma Sustanon W/K
600mg Sunrise Pharma NPP W/K
100mg Sunrise Pharma Deca W/K
22ius Sunrise Pharma Blues Split and Prebed
10mg Sunrise Pharma Nolvadex
10mg Sunrise Pharma Cialis
150mcg T-4 Pharma
35ius Lantus
120ius Humalog split 6x's
10mg REGN-1033 W/K. 3rd shot today, 2 more to go.

 

[Chemicalreaction]

Tuesday
Back n 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 395x12

One arm bent over rows-Feeders....165x25 195x25 200X25 Working set
220x10

Rack pulls/Shin high, Feeders...........295x25 375x25 475x25 Working set 655x9

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

DB shrugs.......................................3 sec contraction 145x25 185x25
210x13


DC stretch


AM Triceps
Compounds
Warm-up
Triceps pull/pushdowns

Close grip bench Feeders....135x40 295x25 385x25 Working set 480x7

Skulls W/Ez curl-- Feeders.....50x25 95x25 115x25 Working set 150x10



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


Weight this AM fasted and empty 288#
12 Point pinch 9.7% Think I'm gonna skip cardio or at least
cut back on it.


Gear
1250mg Sunrise Pharma Sustanon W/K
600mg Sunrise Pharma NPP W/K
100mg Sunrise Pharma Deca W/K
22ius Sunrise Pharma Blues Split and Prebed
10mg Sunrise Pharma Nolvadex
10mg Sunrise Pharma Cialis
150mcg T-4 Pharma
35ius Lantus
120ius Humalog split 6x's
10mg REGN-1033 W/K. 3rd shot today, 2 more to go.

Do you notice any difference/ side effects on regn?

 

[Bolan]

Do you notice any difference/ side effects on regn?

Nothing at all ........ Not 1 fuckin thing.....
This shit better kick in in the next 3 months!

 

[Bolan]

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

AM Compounds..

"Flat DB" Bench 20 degree angle-Feeders......155x25 185x25 200x12 Working set 210x9

Decline DB Bench-Feeders..............................155x25 185x25 200x12
Working set 210x9

Chest forward dips-.BW + Belt with hook Feeders.........90x25 135x25
Working set 235x7

Incline DB Flys elbows bent--Feeders...............75x25 105x25 125x20
Working set 150x8

DB pullover's...............................................45x20 55x20 65x20 85x20

DC Stretch 75#'s


PM Pump

Warmup
50 Hypers
50 Crunches
Theraband movements

Giant set

Pec Deck (hands)..........................................65x25 65x25 55x50

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

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

Stiff arm DB flys - incline................................20x25 20x25 30x25

DC Stretch 50#

Probably the best chest W/O in a long time.
I feel like....I cant really describe it. Its a weird type of DOMS where I feel like the inner skeleton is growing. I dunno if I'm explaining it right but
its a feeling Ive never had before. Like I've been cracked in the sternum and widened 4" ... A DEEP DOMS.

 

[Nood]

Sounds like REGN-1033 maybe working

 

[Bolan]

Sounds like REGN-1033 maybe working

Id think I'd feel it more like YK I would think.
Who knows but all I know.... It kinda hurts!

 

[Nood]

Id think I'd feel it more like YK I would think.
Who knows but all I know.... It kinda hurts!

Maybe you’ll wake up a D-cup
That it’s just Doms!

 

[Bolan]

Maybe you’ll wake up a D-cup

Id never leave home.

 

[Ghostface]

Happy Thanksgiving @Bolan, and the rest of my friends in here!!!