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

[Colbymac]

Your right... it was a 5x5 based power/mass building program. But Dante also "Created" these stretches to really bring out the micro tears to the muscle just trained. Ive done them for many years and feel they do work!!

Your right... it was a 5x5 based power/mass building program. But Dante also "Created" these stretches to really bring out the micro tears to the muscle just trained. Ive done them for many years and feel they do work!!

100%!
I just remember chest working up to 8-12 failure sets, with a weight you knew you would reach failure on that 11th/12th rep, then RP, rinse and repeat, rinse and repeat also, then stretch. Then move to a fly at moderate weight for high reps to failure, then stretch again. It was brutal

 

[Bolan]

100%!
I just remember chest working up to 8-12 failure sets, with a weight you knew you would reach failure on that 11th/12th rep, then RP, rinse and repeat, rinse and repeat also, then stretch. Then move to a fly at moderate weight for high reps to failure, then stretch again. It was brutal

I did it for a long while after my stint in powerlifting...It did work up to a point...
then a coach asked me to try a higher volume program just for 8 weeks... I was totally against it... BUT my coach was a smart fella.
I blew up like crazy. Still lifted "heavy" but way more reps and 1 set to failure.
Worked for me.... but out of my 21 guys I train most are still low reppin' it... slow twitch muscle guys.

 

[Bolan]

Tuesday
Back and Light Tris!!!
Warmup
50 Hyperextensions
50 crunches
45 min treadmill

Compounds
Back

Stiff arm pulldowns-- Feeders.....85x40 150x40 180x40 Working set 295x14

One arm bent over rows-Feeders....105x25 145x25 185X25 Working set 200x27
Each arm
Yeow.

Rack pulls/Shin high, Feeders......295x25 375x25 475x25 Working set 600x8

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

DB shrugs.................3 sec contraction 105x25 150x25 180x11


DC stretch




Compound movements
AM Triceps

Close grip bench ( Bar) Feeders......135x40 285x25 375x25 Working set 455x10

Skulls W/Ez curl-- Feeders..........50x25 95x25 115x25 Working set 140x8


Back
PM Pump
Warmup
50 Crunches
50 Hyperextensions
15 min Spin bike.. My Legs were still sore from yesterdays Squat... so I drove some blood in em with some nutrients
So Pumped could barely walk

Chest assisted T-bar rows.........180x25 180x25 180x21

Single arm pullback machine.........75x50 75x50 75x50

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

Underhand lat pulldown...........140x25 140x25.



DC Stretch.


Tri's Pm pump

Super set.

Tricep Pulldowns/pushdowns Rope....50x25 75x25 130x25.

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

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

Took me 20 min.

 

[Battousai]

Monday
Leg day
Warmup
50 crunches
50 Hyperextensions
45 min treadmill

Hamstring curls--------145x25 200x25 265x25

Leg Extensions----------155x25 210x25 275x25
Warmup sets ^


Super Squats

Feeders--195x25 315x25 475x25..WORKING SET 610x20.
Seemed easy today, I think it was the new bar we used... didnt have much bend to it. The guys all liked the new bar... said thanks to the new gym owner
Client-Training partner did the same weight as me today. 610x20.
Good for him.... he's really starting to add thickness to them legs.
Neither of us got sick again this week.



30 min rest.


Seated Calf raises Feeders------70x40 150x40 200x40 Working set 365x12

Standing Calf raises toes in/out-------80x2x30 150x2x25 175x2x25

Leg sled calf work-------------------------650#x failure


Weighed 297# empty and dry..
12 point pinch said 12.7% and feeling somewhat lean.... Am ready to drop some Kcals soon but in reality I'll only drop them maybe 500-750 and I'll be @ 10% fairly quick.

Not impressed until you do 700x20

 

[Bolan]

Not impressed until you do 700x20

You 1st.
Naaa... Im pretty much maxed out.
I'll keep it 600-610# when blasting/bulking.
Cruise the weight will drop
TRT and Ill be doing sissy squats for SS's

 

[Battousai]

You 1st.
Naaa... Im pretty much maxed out.
I'll keep it 600-610# when blasting/bulking.
Cruise the weight will drop
TRT and Ill be doing sissy squats for SS's

I'm half way there, lmao

 

[Colbymac]

Tuesday
Back and Light Tris!!!
Warmup
50 Hyperextensions
50 crunches
45 min treadmill

Compounds
Back

Stiff arm pulldowns-- Feeders.....85x40 150x40 180x40 Working set 295x14

One arm bent over rows-Feeders....105x25 145x25 185X25 Working set 200x27
Each arm
Yeow.

Rack pulls/Shin high, Feeders......295x25 375x25 475x25 Working set 600x8

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

DB shrugs.................3 sec contraction 105x25 150x25 180x11


DC stretch




Compound movements
AM Triceps

Close grip bench ( Bar) Feeders......135x40 285x25 375x25 Working set 455x10

Skulls W/Ez curl-- Feeders..........50x25 95x25 115x25 Working set 140x8


Back
PM Pump
Warmup
50 Crunches
50 Hyperextensions
15 min Spin bike.. My Legs were still sore from yesterdays Squat... so I drove some blood in em with some nutrients
So Pumped could barely walk

Chest assisted T-bar rows.........180x25 180x25 180x21

Single arm pullback machine.........75x50 75x50 75x50

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

Underhand lat pulldown...........140x25 140x25.



DC Stretch.


Tri's Pm pump

Super set.

Tricep Pulldowns/pushdowns Rope....50x25 75x25 130x25.

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

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

Took me 20 min.

Just massive.. I need a meal from reading that…

 

[Battousai]

Just massive.. I need a meal from reading that…

I could easily eat 10k calories per day if my training sessions were at that intensity level.

 

[Colbymac]

I could easily eat 10k calories per day if my training sessions were at that intensity level.

Without a doubt

 

[Bolan]

Wed
Chest!
Warmup
50 Crunches
50 Hyperextensions
45 min Treadmill
Theraband movements.
Pec deck 40# warm up

AM Compounds..

Flat DB Bench 20 degree angle-Feeders---115x25 185x25 200x15 Working set 200x17.

Decline DB Bench-Feeders------115x25 175x25 200x15 Working set 200x20

Chest forward dips-Feeders----BW + Belt with hook... 90x25 135x25 Working set 250x8

Incline DB Flys elbows bent--Feeders----50x25 95x25 125x25 Working set 155x12

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#

 

[Colbymac]

Wed
Chest!
Warmup
50 Crunches
50 Hyperextensions
45 min Treadmill
Theraband movements.
Pec deck 40# warm up

AM Compounds..

Flat DB Bench 20 degree angle-Feeders---115x25 185x25 200x15 Working set 200x17.

Decline DB Bench-Feeders------115x25 175x25 200x15 Working set 200x20

Chest forward dips-Feeders----BW + Belt with hook... 90x25 135x25 Working set 250x8

Incline DB Flys elbows bent--Feeders----50x25 95x25 125x25 Working set 155x12

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#

Bo, what does your daily schedule look like?

 

[Bolan]

Bo, what does your daily schedule look like?

Up @ 3am.. Train 2 guys @5 AM . then time for me to train my AM compounds with another client that we lift just about the same weight/saves time.
Train 2 guys and repeat. By 1 or 2 im doing my PM pump set... I try for 4 meals between AM/PM sets.

 

[Colbymac]

Up @ 3am.. Train 2 guys @5 AM . then time for me to train my AM compounds with another client that we lift just about the same weight/saves time.
Train 2 guys and repeat. By 1 or 2 im doing my PM pump set... I try for 4 meals between AM/PM sets.

Do you split am/pm mainly because it fits your schedule? Or is there more of a benefit in splitting as opposed to knocking it out at once? It seems like way too much intensity for one session, so I figured there’s rhyme to your reason.

 

[Bolan]

Do you split am/pm mainly because it fits your schedule? Or is there more of a benefit in splitting as opposed to knocking it out at once? It seems like way too much intensity for one session, so I figured there’s rhyme to your reason.

Am is basically for size ... Pm is basically pump the nutrients to the muscles trained heavy in the AM. Fantastic pump too.

 

[Nood]

Saw a video where a gym would buy heavier dbs until no one could lift them. Larry wheels hit the 220’s for 3 reps or something like that. I’m watching and thinking my man @Bolan would get atleast 12

 

[Bolan]

Saw a video where a gym would buy heavier dbs until no one could lift them. Larry wheels hit the 220’s for 3 reps or something like that. I’m watching and thinking my man @Bolan would get atleast 12

Very doubtful........Would be nice but unrealistic for me....lol
Id give it a try tho....
I did 205 for some reps when I taped some weight on but... Was too much. Hurt for days.

 

[Omoplata]

Have you ever used the "adductor" machine to up your squat?

 

[Nood]

Very doubtful........Would be nice but unrealistic for me....lol
Id give it a try tho....
I did 205 for some reps when I taped some weight on but... Was too much. Hurt for days.

That’s crazy! Especially since you can do 200lbs for 20!

 

[Bolan]

Have you ever used the "adductor" machine to up your squat?

No. I have no thigh gap.

 

[Bolan]

Thursday
Delts!
Warmup
50 crunches
50 hyperextensions
45 min Treadmill
Red Theraband movements (shoulders)

Compound movements/ Pm Pump together... Had things to do.
AM

Standing OHP W/DB's--Feeders-----45x50 85x25 145x25 Working set 185x12

Seated Behind neck press on the Smith-Feeders-----70x25 180x25 245x25 Working set 375x11

60 degree Incline DB press- (Front delts) Feeders----85x25 135x25 155x25 Working set 195x11

Seated face pulls--Feeders-----135x25 165x25 185x25 Working set 345x10

Superset

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

Upright rows with DB's----------------60x25 60x25 60x25

Leaning side laterals-------------------35x25 35x25 35x25


Still was able to crank this out in less than 90 min.

 

[Colbymac]

Thursday
Delts!
Warmup
50 crunches
50 hyperextensions
45 min Treadmill
Red Theraband movements (shoulders)

Compound movements/ Pm Pump together... Had things to do.
AM

Standing OHP W/DB's--Feeders-----45x50 85x25 145x25 Working set 185x12

Seated Behind neck press on the Smith-Feeders-----70x25 180x25 245x25 Working set 375x11

60 degree Incline DB press- (Front delts) Feeders----85x25 135x25 155x25 Working set 195x11

Seated face pulls--Feeders-----135x25 165x25 185x25 Working set 345x10

Superset

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

Upright rows with DB's----------------60x25 60x25 60x25

Leaning side laterals-------------------35x25 35x25 35x25


Still was able to crank this out in less than 90 min.

Strong, Bo - well done, brother

 

[Bolan]

Friday
Gun show
Warmup
50 Crunches
50 Hyperextensions
45 min treadmill.
Theraband movements.
Bottom pulley cable curls until warm

Biceps
Standing barbell curl 5 sets 8-15 reps.........45x15 65x15 85x15 125x15 170x12

Single arm Preacher Curls 5 sets 10-15 reps......35x15 45x15 50x15 55x15 80x12

Incline DB curls 5 sets 8-12 reps...................35x12 40x12 50x12 70x12 90x10

Standing hammer curls 5 sets 8-12 reps......65x12 75x12 105x12 125x12 160x9

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 135x12

DB Skullcrushers 5 sets 8-12 reps.....75x12 95x12 105x12 125x12 135x13

Single arm DB tricep extension 5 sets 10-15 reps....25x15 35x15 55x15 65x15 90x11 ea.

Chest upright Tricep dips BWx 20

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


And im spent...

 

[Colbymac]

Friday
Gun show
Warmup
50 Crunches
50 Hyperextensions
45 min treadmill.
Theraband movements.
Bottom pulley cable curls until warm

Biceps
Standing barbell curl 5 sets 8-15 reps.........45x15 65x15 85x15 125x15 170x12

Single arm Preacher Curls 5 sets 10-15 reps......35x15 45x15 50x15 55x15 80x12

Incline DB curls 5 sets 8-12 reps...................35x12 40x12 50x12 70x12 90x10

Standing hammer curls 5 sets 8-12 reps......65x12 75x12 105x12 125x12 160x9

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 135x12

DB Skullcrushers 5 sets 8-12 reps.....75x12 95x12 105x12 125x12 135x13

Single arm DB tricep extension 5 sets 10-15 reps....25x15 35x15 55x15 65x15 90x11 ea.

Chest upright Tricep dips BWx 20

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


And im spent...

We get that that’s your warm-up sesh, when are you going to post your working sets?

 

[Bolan]

Power out yesterday but got my hormone/IGF-1 panel in.
1G Sunrise Sustanon 250
600mg Sunrise Masteron
Total Test- 9862
Free Test-1123
E2- Ultra Sensitive- 29
Prolactin- 18
HGH Test... I did not bang 10ius prior to testing.. If I did My hands or legs would bloat.
Saizen, Merck USA -- Right from the warehouse. 12 ius a day split.
IGF-1- 890
HGH Serum-67 NL/DL

 

[Nood]

Power out yesterday but got my hormone/IGF-1 panel in.
1G Sunrise Sustanon 250
600mg Sunrise Masteron
Total Test- 9862
Free Test-1123
E2- Ultra Sensitive- 29
Prolactin- 18
HGH Test... I did not bang 10ius prior to testing.. If I did My hands or legs would bloat.
Saizen, Merck USA -- Right from the warehouse. 12 ius a day split.
IGF-1- 890
HGH Serum-67 NL/DL

Very Nice Numbers Bro! Wish I responded that well..

 

[Bolan]

Very Nice Numbers Bro! Wish I responded that well..

Sustanon 250... The gift that keeps on giving.
Compounds itself with the 2 long acting esters (10-14 days) So im pinning EOD.
GH well... I didn't expect anything other THAN high numbers for the $$$$ I spend on the Saizen. Will be moving back to generics in a little while.

 

[Bolan]

View: https://www.youtube.com/shorts/KkGOeb3t4v8

 

[StadaCody]

Tuesday
Back and "light Tris"
Warmup
50 Hyperextensions
50 crunches
45 min treadmill

Compounds
Back

Stiff arm pulldowns-- Feeders-------85x40 150x40 180x40 Working set 285x13

One arm bent over rows-Feeders------115x25 155X25 195x25 Working set 200x19
and another set 200x15

Rack pulls/Shin high, Feeders------195x25 275x25 375x25 Working set 550x14

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

DB shrugs------------------3 sec squeeze @ top. 85x25 130x25 155x25


DC stretch



TRI's

Compound movements

Close grip bench--Feeders--------135x40 285x25 375x25 Working set 445x12

Skulls W/Ez curl-- Feeders-----------50x25 95x25 115x20 Working set 130x114


Back
PM Pump
Warmup
50 Crunches
50 Hyperextensions
10 min Treadmill

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

Single arm pullback machine------------75x50 75x50 75x50

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

Underhand lat pulldown-----------135x25 135x25.

DC Stretch.

Tri's Pm pump
Super set.

Tricep Kick back's Head on bench.
25x25 25x25 25x25... Same

Tricep Pulldowns/pushdowns Rope------50x50 75x50 130x50

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

Get ittt

 

[Bolan]

Monday
Legs
Warmup
50 crunches
50 Hyperextensions
45 min treadmill

Hamstring curls..............145x25 200x25 265x25

Leg Extensions...............155x25 210x25 275x25
Warmup sets ^


Super Squats

Feeders--195x25 315x25 475x25..WORKING SET 610x20.
Im staying at this weight for a little while. Plenty of stimuli and thats shits heavy.
Training partner/Client went for it with a 620 but got 17 reps before is form gave out.
He barfed.... I made it out ok.




30 min rest.


Seated Calf raises Feeders...........70x40 150x40 200x40 Working set 365x15

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

Leg sled calf work.................................650#x failure


Great leg pump.... getting super vascular.

 

[Bolan]

Tuesday
Back n light Tris
Warmup
50 Hyperextensions
50 crunches
45 min treadmill

Compounds
Back

Stiff arm pulldowns-- Feeders----85x40 150x40 180x40 Working set 300x11

One arm bent over rows-Feeders----115x25 155x25 195X25 Working set 200x26
Each arm

Rack pulls/Shin high, Feeders------295x25 375x25 475x25 Working set 600x10

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

DB shrugs.------------------------------3 sec contraction 105x25 150x25 180x12


DC stretch




Compound movements
AM Triceps

Close grip bench ( Bar) Feeders-----135x40 285x25 375x25 Working set 455x11

Skulls W/Ez curl-- Feeders-----50x25 95x25 115x25 Working set 140x10


Back
PM Pump
Warmup
50 Crunches
50 Hyperextensions
15 min Treadmill

Chest assisted T-bar rows-------180x25 180x25 180x22

Single arm pullback machine-----------80x50 80x50 80x46

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

Underhand lat pulldown-----------140x25 140x25.



DC Stretch.


Tri's Pm pump

Super set.

Tricep Pulldowns/pushdowns Rope--------------50x25 75x25 130x25.

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

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

Forgot to post this yesterday,