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

[Bolan]

I tried Pepto Pro and yeah it's nasty...nastier than Kaopectate!

I put it in with Orange Karbolyn and it kills the bitter taste.
But alone.... yeah its nasty.

 

[Tresto]

I put it in with Orange Karbolyn and it kills the bitter taste.
But alone.... yeah its nasty.

I throw a watermelon salt packet in mine. It’s an acquired taste
Shit works though

 

[Nood]

I ordered some up. Be trying it out come the new year. Hopefully some flavored sodium packets will make it taste better

 

[Bolan]

I throw a watermelon salt packet in mine. It’s an acquired taste
Shit works though

Yes, it has made me a believer also.....
With the Ultra dura blend, peptopro......My recovery is in hypermode.

 

[Bolan]

Thursday
Delts!!
Warmup
50 crunches
50 hyperextensions
40 min Treadmill
Red Theraband warm up.

Compound movements
AM

Standing OHP W/DB's--Feeders------45x25 85x25 145x25 Working set 170x12

Seated Behind neck on the Smith--Feeders----50x25 180x25 245x25 Working set 340x8

60 degree Incline DB press- (Front delts) Feeders-----85x25 135x25 155x25 Working set 190x11

Seated face pulls--Feeders------105x25 155x25 185x25 Working set 275x11

Presses build big delts.

Delts PM pump
Warm up
50 Crunches
50 Hyperextensions
10 min Treadmill
Theraband movements

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

Upright rows with DB's-------------------50x25 50x25 50x25

Leaning side laterals-------------------25x25 35x25 55x25
All 3 superset.

Behind the back side laterals (cable) 130x Failure.... Same


Love delt day.... Do you???

 

[Nood]

Love shoulder pumps! Just did shoulders myself, impingement been acting up so have do do heavy partials for side raises and rotator cuff work, the Npp must have left my system, sucks lol.

 

[Bolan]

Keep doing bent over shoulder pendulums, let your arm hang like its dead... then use your shoulder and swing it in circles, figure 8's etc.... When your shoulders get big there easily impinged and just have to work it out. Key is to keep stretching em... Google shoulder stretches and start doing em when your home between meals or whatever. Impingement sucks, but its the price we pay to be famous

 

[Nood]

Keep doing bent over shoulder pendulums, let your arm hang like its dead... then use your shoulder and swing it in circles, figure 8's etc.... When your shoulders get big there easily impinged and just have to work it out. Key is to keep stretching em... Google shoulder stretches and start doing em when your home between meals or whatever. Impingement sucks, but its the price we pay to be famous

Been doing the stretches twice a day for the most part. Appreciate the advice! You hold any weights when doing the shoulder pendulums? Also heard to just dead hang from a pull up bar helps also? I do it on back day anyway to stretch the Lats out.

 

[Bolan]

Been doing the stretches twice a day for the most part. Appreciate the advice! You hold any weights when doing the shoulder pendulums? Also heard to just dead hang from a pull up bar helps also? I do it on back day anyway to stretch the Lats out.

You can add weight such as a soup can w/ the pendulums to see if it bugs ya... If it dont keep doing it

 

[Bolan]

Friday
Armzzzzzz!!
Warm up
50 Crunches
50 Hyperextensions
40 min treadmill.

Biceps
Standing barbell curl 5 sets 8-15 reps........45x15 65x15 85x15 125x15 155x12

Single arm Preacher Curls 5 sets 10-15 reps.....25x15 35x15 45x15 50x14 70x10

Incline DB curls 5 sets 8-12 reps............30x12 35x12 45x12 65x12 75x11

Seated hammer curls 5 sets 8-12 reps......55x12 65x12 75x12 105x12 150x9

Triceps
Tricep pushdowns for warm up/

Tricep Bench dip 5 sets 8- 12 reps Bodyweight plus 3 wheels on lap .....5 sets.
Last set peeled a plate until finished. Didnt count reps. Same as last week

Tricep pushdown, close grip 5 sets 10-15 reps.........65x15 75x15 95x15 110x15 155x10

DB Skullcrushers 5 sets 8-12 reps............75x12 85x12 95x12 105x12 130x9

Single arm DB tricep extension 5 sets 10-15 reps....25x15 35x15 45x15 55x12 80x11

3 sets DB kickbacks...........25x25.

Ready for the weekend, cook, clean and relax.....and repeat.

 

[Bolan]

Monday
Legs...... LETS GOOOOOOOOO!!!!!
Warm up
50 crunches
50 Hyperextensions
35 min treadmill

Hamstring curls---- 135x25 195x25 255x25

Leg Extensions----135x25 195x25 265x25


Super Squats

Feeders--195x25 285x25 405x25-----------WORKING SET 565x20.. A fuckin long ass grueling set... Im home still feeling like throwing up and I trained @ 7AM.
Still happy with my progress considering.
My client got 575x20 Was a long ass grueling set for him also.... Took me 1:10 to finish the set. Took him 58min even.
We both, again....Sick AF, this time I was hurling more than him.......Why do I do this shit??


45 min rest.


Seated Calf raises Feeders--------70x40 100x40 195x40 Working set 325x14

Standing Calf raises toes in/out-----------70x2x30 140x2x25 165x2x25

Leg sled calf work-----------350#x failure.


Just

 

[Nood]

Monday
Legs...... LETS GOOOOOOOOO!!!!!
Warm up
50 crunches
50 Hyperextensions
35 min treadmill

Hamstring curls---- 135x25 195x25 255x25

Leg Extensions----135x25 195x25 265x25


Super Squats

Feeders--195x25 285x25 405x25-----------WORKING SET 565x20.. A fuckin long ass grueling set... Im home still feeling like throwing up and I trained @ 7AM.
Still happy with my progress considering.
My client got 575x20 Was a long ass grueling set for him also.... Took me 1:10 to finish the set. Took him 58min even.
We both, again....Sick AF, this time I was hurling more than him.......Why do I do this shit??


45 min rest.


Seated Calf raises Feeders--------70x40 100x40 195x40 Working set 325x14

Standing Calf raises toes in/out-----------70x2x30 140x2x25 165x2x25

Leg sled calf work-----------350#x failure.


Just

You guys are built like a brick house, Backs of fucking steel! Goals
Badass @Bolan nice set!

 

[Bolan]

You guys are built like a brick house, Backs of fucking steel! Goals
Badass @Bolan nice set!

Thanks brother, paying for it now...lol

 

[Bolan]

Tuesday
Back and Tri's!!!
Warm up
50 Hyperextensions
50 crunches
40 min Treadmill

Compounds AM
Back

Stiff arm pulldowns-- Feeders.........85x40 150x40 170x40 Working set 260x12

One arm bent over rows-Feeders......105x25 145X25 190x25 Working set 200x16
Need heavier weights.

Rack pulls/Shin high, Feeders.........175x25 265x25 345x25 Working set 515x11

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

DC stretch


Back Pump Sets PM
Warmup
50 Crunches
50 Hyperextensions
10 min Treadmill

Chest assisted T-bar rows........165x25 165x25 175x25

Single arm pullback machine........50x25 50x25 50x25

DB shrugs..........3 sec pause@ top. 65x25 110x25 135x25

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

DC Stretch.


Triceps
AM
Compound movement

Close grip bench--Feeders.......135x40 285x25 375x25 Working set 435x11


Tris
PM pump sets

Tricep Pulldowns/pushdowns Rope............45x50 70x50 100x50

Behind the back/seated Rope extensions from the bottom pulley......50x50 50x50 50x50

Thinking after Christmas, I may go all out for 1 final time... Slin, Gh, AAS YK-11.
And a radical diet change. Or I just might jump on TRT for the rest of my life....

 

[Nood]

Thinking after Christmas, I may go all out for 1 final time... Slin, Gh, AAS YK-11.
And a radical diet change. Or I just might jump on 750mga week! TRT+++ for the rest of my life.

Fixed it for ya

 

[Bolan]

Fixed it for ya

Now that would be nice TRT!!!!!!!!!!!

 

[Bolan]

WED
CHEST!!!!!!!!!!!!!
Warmup
50 Crunches
50 Hyperextensions
40 min Treadmill
Pec deck 35x didnt count reps.

AM Compounds..

Flat DB Bench 20 degree angle-Feeders------95x25 165x25 195x25 Working set 200x15

Decline DB Bench-Feeders-------95x25 175x25 195x25 Working set 200x15.
4sec negatives on working set.

Chest forward dips--Feeders------BWx25, Belt with hook... 65x25 105x25 Working set BW+235x12

Incline DB Flys elbows bent--Feeders------50x25 95x25 125x25 Working set 155x10

DC Stretch W/ 70#'s


PM Pump Set

Warmup
50 Hypers
50 Crunches
10 min treadmill

Pec Deck-----------------65x25 65x25 65x25

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

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

Stiff arm incline flys-------------------25x50 25x50 25x50

Stiff arm Flat flys-----------20x50 20x50 20x50


DC stretch 70#'s

Weighed in @ 287 Dry this AM, pinch next Monday.
Raising Carbs a little bit.. NPP makes me a bit flat.
Sunrises Ultra Dura blend is doing its thing and still 0 pip.
Nice blend for sure. @Nood you still plan on the Power Mass blend
after Christmas?? Anxious to hear the results of that blend !!!

 

[Nood]

Yeah buddy, Can’t wait to try out the Power Mass Blend!! Had bloodwork this morning, I can give myself the green light to start asap.

 

[Bolan]

Yeah buddy, Can’t wait to try out the Power Mass Blend!! Had bloodwork this morning, I can give myself the green light to start asap.

You get the results already?

 

[Bolan]

Thursday
Delts!!!!!!! Pump em up!
Warmup
50 crunches
50 hyperextensions
40 min Treadmill
Red Theraband warm up.

Compound movements
AM

Standing OHP W/DB's--Feeders........45x50 85x25 145x25 Working set 175x12

Seated Behind neck on the Smith--Feeders....50x25 180x25 245x25 Working set 345x12

60 degree Incline DB press- (Front delts) Feeders....85x25 135x25 155x25 Working set 190x13

Seated face pulls--Feeders........105x25 155x25 185x25 Working set 275x14

Who said OHP or BTN presses are no good for size

Delts PM pump
Warm up
50 Crunches
50 Hyperextensions
15 min Treadmill
Theraband movements

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

Upright rows with DB's.......................50x25 50x25 50x25

Leaning side laterals..........................25x25 35x25 55x25

Behind the back side laterals (cable) 130x Failure.... Same

Looking like I got 3 guys who want to try for their Pro card 2025.
Starting Prep on 1 guy already. This is going to take a lot of my time since my
guys need someone to do everything for them (Plus I want to and I get paid well).......Hey, When I competed, I ALWAYS had a coach because I didnt want to think about anything while dieting hard.
So this is gonna get fun because... When my guys suffer... I do too.

 

[Nood]

You get the results already?

Got them back today.. We are go for launch

 

[Nood]

Thursday
Delts!!!!!!! Pump em up!
Warmup
50 crunches
50 hyperextensions
40 min Treadmill
Red Theraband warm up.

Compound movements
AM

Standing OHP W/DB's--Feeders........45x50 85x25 145x25 Working set 175x12

Seated Behind neck on the Smith--Feeders....50x25 180x25 245x25 Working set 345x12

60 degree Incline DB press- (Front delts) Feeders....85x25 135x25 155x25 Working set 190x13

Seated face pulls--Feeders........105x25 155x25 185x25 Working set 275x14

Who said OHP or BTN presses are no good for size

Delts PM pump
Warm up
50 Crunches
50 Hyperextensions
15 min Treadmill
Theraband movements

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

Upright rows with DB's.......................50x25 50x25 50x25

Leaning side laterals..........................25x25 35x25 55x25

Behind the back side laterals (cable) 130x Failure.... Same

Looking like I got 3 guys who want to try for their Pro card 2025.
Starting Prep on 1 guy already. This is going to take a lot of my time since my
guys need someone to do everything for them (Plus I want to and I get paid well).......Hey, When I competed, I ALWAYS had a coach because I didnt want to think about anything while dieting hard.
So this is gonna get fun because... When my guys suffer... I do too.

Exciting time for you man! Hope your guys do well!

 

[Bolan]

Exciting time for you man! Hope your guys do well!

They're excited, I'm tired already
Been getting off the computer @ 8-9 Pm every night this week, then working on
diet plans ETC, for each guy. Up till 11-Midnight....In the gym @ 4am then come home after 10-11 hrs of training guys...Food prep for tomorrow...It never stops, it never ends.
Im going to bed EARLY tonight!!!!

 

[Bolan]

Friday
Arm day!
Warmup
50 Crunches
50 Hyperextensions
40 min treadmill.

Biceps
Standing barbell curl 5 sets 8-15 reps-----45x15 65x15 85x15 125x15 155x12

Single arm Preacher Curls 5 sets 10-15 reps-----25x15 35x15 45x15 50x14 70x10

Incline DB curls 5 sets 8-12 reps-----30x12 35x12 45x12 65x12 75x11

Seated hammer curls 5 sets 8-12 reps----55x12 65x12 75x12 105x12 150x9

Triceps
Tricep pushdowns warmup

Tricep Bench dip 5 sets 8- 12 reps Bodyweight plus 3 wheels on lap---5 sets.
Last set peeled a plate until finished. Didnt count reps. Same as last week

Tricep pushdown, close grip 5 sets 10-15 reps-----65x15 75x15 95x15 110x15 155x10

DB Skullcrushers 5 sets 8-12 reps--------------75x12 85x12 95x12 105x12 130x10

Single arm DB tricep extension 5 sets 10-15 reps----25x15 35x15 45x15 55x12 80x11

3 sets DB kickbacks---------------25x25.


Same arm day as last week, no changes, wasn't feeling it in the gym today... too fuckin tired. Will rest up this weekend hopefully!!!

Is it time for bed yet?

 

[Nood]

They're excited, I'm tired already
Been getting off the computer @ 8-9 Pm every night this week, then working on
diet plans ETC, for each guy. Up till 11-Midnight....In the gym @ 4am then come home after 10-11 hrs of training guys...Food prep for tomorrow...It never stops, it never ends.
Im going to bed EARLY tonight!!!!

Man that’s a long day! I get it, rest up this weekend!

 

[Sunrise Pharma]

Thursday
Delts!!!!!!! Pump em up!
Warmup
50 crunches
50 hyperextensions
40 min Treadmill
Red Theraband warm up.

Compound movements
AM

Standing OHP W/DB's--Feeders........45x50 85x25 145x25 Working set 175x12

Seated Behind neck on the Smith--Feeders....50x25 180x25 245x25 Working set 345x12

60 degree Incline DB press- (Front delts) Feeders....85x25 135x25 155x25 Working set 190x13

Seated face pulls--Feeders........105x25 155x25 185x25 Working set 275x14

Who said OHP or BTN presses are no good for size

Delts PM pump
Warm up
50 Crunches
50 Hyperextensions
15 min Treadmill
Theraband movements

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

Upright rows with DB's.......................50x25 50x25 50x25

Leaning side laterals..........................25x25 35x25 55x25

Behind the back side laterals (cable) 130x Failure.... Same

Looking like I got 3 guys who want to try for their Pro card 2025.
Starting Prep on 1 guy already. This is going to take a lot of my time since my
guys need someone to do everything for them (Plus I want to and I get paid well).......Hey, When I competed, I ALWAYS had a coach because I didnt want to think about anything while dieting hard.
So this is gonna get fun because... When my guys suffer... I do too.

Hey Bo,

That is really cool news on your training biz and having good athletes to work with! That's some work dialing guys in at that level...Dam! Do you you train with these three guys ever? I know you have a pretty good clientele base and I believe it includes training sessions? Man you are a busy, working, training, training clients and keeping a good pace going for Sunrise here on the Forum. I cannot thank you enough for that!!!

Casey.

 

[Bolan]

Hey Bo,

That is really cool news on your training biz and having good athletes to work with! That's some work dialing guys in at that level...Dam! Do you you train with these three guys ever? I know you have a pretty good clientele base and I believe it includes training sessions? Man you are a busy, working, training, training clients and keeping a good pace going for Sunrise here on the Forum. I cannot thank you enough for that!!!

Casey.

Yes Casey, I pair up my 2 clients together, same strength levels to minimise time having to swap weight for each guys set.
I train 21 guys and I put myself into rotation with guys I have the same strength as again, to minimise the time. So each day I train... I have a guy I train legs with, Back with, chest with ETC. I found that pairing the guys up... I can get them in and out within an Hr or an Hr and a half. The guys I'll be prepping ... well thats going to take longer but full prep wont start for another month or so.
Brother, Sunrise is where its at, Like I said when I started.... I was going to be 100% honest with my feedback, and still to this day 100% honesty behind what I say for every Sunrise product I have used.... Im MORE than honored to rep for Sunrise.

 

[MindlessWork]

Yes Casey, I pair up my 2 clients together, same strength levels to minimise time having to swap weight for each guys set.
I train 21 guys and I put myself into rotation with guys I have the same strength as again, to minimise the time. So each day I train... I have a guy I train legs with, Back with, chest with ETC. I found that pairing the guys up... I can get them in and out within an Hr or an Hr and a half. The guys I'll be prepping ... well thats going to take longer but full prep wont start for another month or so.
Brother, Sunrise is where its at, Like I said when I started.... I was going to be 100% honest with my feedback, and still to this day 100% honesty behind what I say for every Sunrise product I have used.... Im MORE than honored to rep for Sunrise.

Now that's a full-ass day brother...bet you still can get that done and do another workout solo!

 

[Bolan]

Now that's a full-ass day brother...bet you still can get that done and do another workout solo!

2 x's a day is enough...lol.. I usually do my PM pumps sets alone. Those are quick W/O's
Ive got to get up and cook, but im so damn lazy/tired.....lol
If the sun wasn't out I could nap all day.

 

[MindlessWork]

2 x's a day is enough...lol.. I usually do my PM pumps sets alone. Those are quick W/O's
Ive got to get up and cook, but im so damn lazy/tired.....lol
If the sun wasn't out I could nap all day.

Lol u slacker