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

[Bolan]

I thought everyone uses these?

Maybe.... Just not while working out... LMAO!

 

[MrBrownBear]

Thursday!
Delts.....Cannonballs!
Warmup
50 crunches
50 hyperextensions
60 min Treadmill
Compound movements
Standing OHP W/DB's Feeders......30x25 50x25 75x25 Working set 115x10.

Seated Behind neck on the Smith---- Feeders, 50x25 100x25 175x25 Working set 245x7

45 degree Incline DB press----Front delts. Feeders-----75x25 110x25 125x25 Working set 175x9... Fuck yeah.

Seated face pulls----- Feeders 75x25 125x25 145x21 Working set 175x13
I was spent after all these presses... but ... It works for me.

Delts PM pump sets
Warm up
50 Crunches
50 Hyperextensions
60 min Treadmill

Seated bent over laterals-... 20x25 35x25 40x25.

Upright rows with DB's .....40x25 40x25 40x25

Leaning side laterals 25x35 25x35 25x35

Behind the back side laterals with @ 40# band 3 sets to failure.

Great W/O feeling strong AF even while off Slin and lowered dose of GH... Pumps are almost the same...People who have felt the Slin pump Pre... know there's nothing like it. Not advocating it either!!!!! It is the elephant in the room kinda thing.
Still using all Sunrise products... other than some 10mg Nolva ED my Dr prescribed and T-4 @ 75mcg also from Dr.
I honestly am not on any AI... Or caber for that matter.... Im still dry as hell!
The woman who does the pinches will be in tomorrow... Think I'll have her pinch me then.
Bloodwork next week . Should be good!
Im stoked..... LETS GOOOO!

holy shit. Ok i’ll try the AM set and report back at my weights w/ a pic

 

[Nobodyishere]

holy shit. Ok i’ll try the AM set and report back at my weights w/ a pic

See I think what he’s doing is pretty standard if you really wanna get fucking stacked. Not saying there isn’t guys out there lifting 8 hrs/week who are fucking jacked, but bolan, if what he says is true, is 290 and lean af.

 

[chadmack]

How close r u coming to failure on your last feeder set (while still keeping good form) ?
How many reps in reserve?

 

[Bolan]

How close r u coming to failure on your last feeder set (while still keeping good form) ?
How many reps in reserve?

I dunno I stop usually @ 25 reps on feeders... My working sets are when I go to failure
My form is the most important thing Im after..... Injuries suck, and if your struggling and using poor form, it's
time to lower the weight.
Slow and controlled movements always at my age.

 

[MrBrownBear]

I dunno I stop usually @ 25 reps on feeders... My working sets are when I go to failure
My form is the most important thing Im after..... Injuries suck, and if your struggling and using poor form, it's
time to lower the weight.
Slow and controlled movements always at my age.

Wisest tip: form

 

[Bolan]

Wisest tip: form

Im not Nick Walker slow, but somewhat close. Especially on the negative's.

 

[Bolan]

See I think what he’s doing is pretty standard if you really wanna get fucking stacked. Not saying there isn’t guys out there lifting 8 hrs/week who are fucking jacked, but bolan, if what he says is true, is 290 and lean af.

Its 100% standard.... Just gotta do it

 

[Bolan]

Added in some more Protein to the diet ( Orange roughy), cut out more carbs....(2 cups Jasmine rice) and I guess im headed into single digits BF% wise....Its been a bitch trying to get down under 290.

HOW in the world can anyone take pics of themselves... Then try to crop it and all..... but then everything gets blurry once cropped? Maybe its a junk phone? No Iphone here.
Anyone?

 

[MrBrownBear]

Well Bolan,

I tried your workout. Am I allowed to post the reply
here or would you rather I do that somewhere else?

 

[Sunrise Pharma]

Wisest tip: form

@Bolan @MrBrownBear
Yep wise tip for certain... Slow and controlled movements, lower the weight as you say if struggling...Great tip and probably the hardest thing to digest for the strength athlete that is just entering the the twilght years in the gym... It was for me!

Casey.

 

[Bolan]

Well Bolan,

I tried your workout. Am I allowed to post the reply
here or would you rather I do that somewhere else?

By all means bro... Let it out how it worked for you!!
Now.... Try my Leg W/O

 

[Astro95]

How I leave when I visit this log

 

[Bolan]

MONDAY
Leg DAY FUCK YEAH!
Warm up
50 Bicycle crunches
50 Hyperextensions
60 min treadmill

100x25 150x25 200x25 Hamstring curls

100x25 150x25 200x25 leg extensions

SuperSQUATS
Feeders 145x25 235x25 365x25 WORKING SET 510x17 Strength is coming back with full force... AND no Slin and Low GH.....WTF!?!?! lol
I didnt even puke today.....The cardio must be helping.

Rested 15min

Seated Calf raises 40x40 60x35 75x30 Work set 135x19

Standing Calf raises toes in/out...... 50x2x30 80x2x26 105x2 didn't count

10min on the Stair stepper focusing on calves.

Feeling really good... Not over/under training... My CNS isnt fried and the W/O's are getting better by the day.
Walking will be tough for the next few days but its fine by me

 

[MrBrownBear]

hi

By all means bro... Let it out how it worked for you!!
Now.... Try my Leg W/O

Ok -

Seated OHP
30x25/40x15/45x15/55x10

Smith Behind Neck
65x25/85x20/115x15/135x10 (These are brutal as fuck)

Incline DB Press
35x15/40x15/45x15/60x10(Last
one was tough)

Bench assisted Rear delt db pulls
20x15/25x15/30x15/35x8

Tricep Extensions + Muscle Ups
40x15 & 3 slow muscle ups for 5 sets

Tricep pull-down strict form
50x15/60x15/65/8/70/5

Medicine ball wall throw
14lbsx50 each side

50 crunches

It was a great shoulder tricep day. I’m 5’11 @ 170lb (idk my body fat it’s probably low)

I’m definitely not built like a tank like Bolan yet lol

 

[Bolan]

How I leave when I visit this log

I hope it pushes you harder and harder !!!!!! I love this stuff

 

[Bolan]

hi

Ok -

Seated OHP
30x25/40x15/45x15/55x10

Smith Behind Neck
65x25/85x20/115x15/135x10 (These are brutal as fuck)

Incline DB Press
35x15/40x15/45x15/60x10(Last
one was tough)

Bench assisted Rear delt db pulls
20x15/25x15/30x15/35x8

Tricep Extensions + Muscle Ups
40x15 & 3 slow muscle ups for 5 sets

Tricep pull-down strict form
50x15/60x15/65/8/70/5

Medicine ball wall throw
14lbsx50 each side

50 crunches

It was a great shoulder tricep day. I’m 5’11 @ 170lb (idk my body fat it’s probably low)

I’m definitely not built like a tank like Bolan yet lol

Looks like an awesome W/O man!!! Your last sets, are you going to total failure?

 

[Astro95]

I hope it pushes you harder and harder !!!!!! I love this stuff

Fuck yeah! LFG!!

 

[OlePhart]

Walking will be tough for the next few days but its fine by me

Pfft... They'd have to amputate. I'd be scootin' around on a creeper the rest of my days.

 

[Bolan]

Pfft... They'd have to amputate. I'd be scootin' around on a creeper the rest of my days.

I hope I can still squat when I'm 80

 

[Bolan]

Fuck yeah! LFG!!

Guys like you make it. Bodybuilding is a mindfuck in a positive way.

 

[OlePhart]

I hope I can still squat when I'm 80

I hope i make it to 80.

 

[Bolan]

I hope i make it to 80.

Me too.

 

[MrBrownBear]

Looks like an awesome W/O man!!! Your last sets, are you going to total failure?

Yea sir, I literally feel the soreness when I walk away, it’s humbling. I loved
the workout

 

[Bolan]

Yea sir, I literally feel the soreness when I walk away, it’s humbling. I loved
the workout

You should start your own log on its own thread... I think you'll do quite well!
Your lean and primed for growth!!

 

[MrBrownBear]

You should start your own log on its own thread... I think you'll do quite well!
Your lean and primed for growth!!

I mean I’m down, I’ve been reading and eating. I could ask some more questions and learn -

You open to a DM? Always room to grow

 

[Bolan]

I mean I’m down, I’ve been reading and eating. I could ask some more questions and learn -

You open to a DM? Always room to grow

Just open a thread under the training section . Not just me but others will chime in and help!

 

[Bolan]

Tuesday
Back and Tri's
Warm up
50 Hyperextensions
50 crunches.
60 min Treadmill

Compounds Am

Stiff arm pulldowns Feeders........ 25x35 50x25 65x25 Working set 125x17...up 5 reps from last week.

One arm bent over rows Feeders.......45x25 65X25 85x25 Working set 135x14....Up again.

Rack Pulls Feeders....... 145x25 235x25 300x25 Working set 395x12 will try 400#'s next week.

Assisted pull ups..... 3 sets wide grip /3 narrow grip . Didnt count reps, focused on the contractions.
DC stretches

Back Pump Sets PM
50 Crunches
50 Hyperextensions.
60 min Treadmill. Cardio is getting much easier.

Chest assisted T-bar rows...145x50 145x50 145x50..... As the Cockfather would say... These FUCKS!

Single arm pullback machine..... 50x50 50x50 50x50 100x46 Right arm 100x42 left arm....Pump is stupid at this point.

DB shrugs 65x25 100x25 100x25 back off set 50#x repped out. 3 second squeeze at the top like John Meadows use to preach.

Finished off with Assisted Pullups 3 sets wide grip.
Almost the same W.O as last week but raised the weight.

Tris

Compound movements

Close grip bench Feeders 125x25 175x25 310x25 Working set 355x12.. Nothing but a peanut!!!!!!!!!!

Dips Tri focus BWx27 belt hook 45#x25 65x25 Working set 135x12

Skull Crushers Bar x25 90x25 Working set 145x14


Tris
Pump .PM

Tricep Pulldowns/pushdowns.45x50 70x40 100x30..exact same as last week... not trying to overload at this point.

Overhead rope extensions 40x50 60x25. 60x25 Same.

Across the body pressdowns..35x30 40x25 60x25... Jay Cutlers fave Tricep movement. I tried it years ago and am hooked on this lift. It really makes the horseshoe pop.

DB Kickbacks ..... 25x25 25x25 25x25. Pumped hard.

Weighed in @ 290 still this AM empty, feeling good though... Having bloods pulled Friday so Im not training Wed and Thurs....dont want my numbers to be too fucked up.... Just a CBC and BMP panels being done from my primary.

Ill probably train on the weekend... I tried to get away from it and just do 5 days a week straight and weekends off other than cardio and training my guys, shit happens!
FUCK IM HUNGRY ARE YOU!?!?!?!?!

 

[Tresto]

Following along, for sure agree that people like to be comfortable. The gym isn't the place for that though

Comfort kills.

 

[Tresto]

Tuesday
Back and Tri's
Warm up
50 Hyperextensions
50 crunches.
60 min Treadmill

Compounds Am

Stiff arm pulldowns Feeders........ 25x35 50x25 65x25 Working set 125x17...up 5 reps from last week.

One arm bent over rows Feeders.......45x25 65X25 85x25 Working set 135x14....Up again.

Rack Pulls Feeders....... 145x25 235x25 300x25 Working set 395x12 will try 400#'s next week.

Assisted pull ups..... 3 sets wide grip /3 narrow grip . Didnt count reps, focused on the contractions.
DC stretches

Back Pump Sets PM
50 Crunches
50 Hyperextensions.
60 min Treadmill. Cardio is getting much easier.

Chest assisted T-bar rows...145x50 145x50 145x50..... As the Cockfather would say... These FUCKS!

Single arm pullback machine..... 50x50 50x50 50x50 100x46 Right arm 100x42 left arm....Pump is stupid at this point.

DB shrugs 65x25 100x25 100x25 back off set 50#x repped out. 3 second squeeze at the top like John Meadows use to preach.

Finished off with Assisted Pullups 3 sets wide grip.
Almost the same W.O as last week but raised the weight.

Tris

Compound movements

Close grip bench Feeders 125x25 175x25 310x25 Working set 355x12.. Nothing but a peanut!!!!!!!!!!

Dips Tri focus BWx27 belt hook 45#x25 65x25 Working set 135x12

Skull Crushers Bar x25 90x25 Working set 145x14


Tris
Pump .PM

Tricep Pulldowns/pushdowns.45x50 70x40 100x30..exact same as last week... not trying to overload at this point.

Overhead rope extensions 40x50 60x25. 60x25 Same.

Across the body pressdowns..35x30 40x25 60x25... Jay Cutlers fave Tricep movement. I tried it years ago and am hooked on this lift. It really makes the horseshoe pop.

DB Kickbacks ..... 25x25 25x25 25x25. Pumped hard.

Weighed in @ 290 still this AM empty, feeling good though... Having bloods pulled Friday so Im not training Wed and Thurs....dont want my numbers to be too fucked up.... Just a CBC and BMP panels being done from my primary.

Ill probably train on the weekend... I tried to get away from it and just do 5 days a week straight and weekends off other than cardio and training my guys, shit happens!
FUCK IM HUNGRY ARE YOU!?!?!?!?!

Congrats on getting to 10%.

All lifts going up, beast mode here!