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

[Nood]

How you like bringing the pullovers back? Give me a great pump!

 

[Bolan]

Love em man.... Been a while since I had them in rotation!

 

[Sunrise Pharma]

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

Compound movements
AM

Standing OHP W/DB's--Feeders---------45x50 85x25 145x25 Working set 190x7

Seated Behind neck press on the Smith-Feeders----70x25 180x25 245x25 Working set 405x8.. (With help last rep)

60 degree Incline DB press- (Front delts) Feeders......85x25 135x25 155x25 Working set 195x14

Seated face pulls--Feeders.....135x25 165x25 185x25 Working set 375x11
Whole stack.

PM Pump
Warmup
50 Hypers
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



Everything is coming back quickly, cant bitch!

Hi Bo,

Your training looks good brother, you never seem to cruise. I'm playing catch up and good to see your kickin ass as usual.

Casey.

 

[Bolan]

Hi Bo,

Your training looks good brother, you never seem to cruise. I'm playing catch up and good to see your kickin ass as usual.

Casey.

Soon , very soon!

 

[Bolan]

Friday
Arms
Warmup
50 Crunches
50 Hyperextensions
45 min treadmill.
Theraband movements.
Bottom pulley cable curls.

Biceps
Standing barbell curl 5 sets 8-15 reps....45x15 65x15 85x15 125x15 175x9

Single arm Preacher Curls 5 sets 10-15 reps......35x15 45x15 50x15 65x15 85x11

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

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

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 145x11

DB Skullcrushers 5 sets 8-12 reps............75x12 95x12 105x12 125x12 140x9

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

Chest upright Tricep dips BWx45# plate... 17 reps.

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

 

[Bolan]

Monday
Fuckin' LEGS!
Warmup
50 Hanging leg crunches
50 Hyperextensions
45 min treadmill

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

Leg Extensions-----------155x25 210x25 275x25


Super Squats

Feeders--225x25 345x25 495x25..WORKING SET 645x20 !. Puked, damn near passed out. Saw the stars and was reaching for them.
My client got 640x18.Again his form went to shit on the last few reps and had him rack it.... Told him next week we'll have to take weight off.....Then I saw the fire in him... No way is he backing off...lol
Tough kid.

30 min rest.


Seated Calf raises Feeders-----70x40 150x40 220x40 Working set 405x13

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

Leg sled calf work..............................725#x failure

 

[Ckmeter]

Monday
Fuckin' LEGS!
Warmup
50 Hanging leg crunches
50 Hyperextensions
45 min treadmill

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

Leg Extensions-----------155x25 210x25 275x25


Super Squats

Feeders--225x25 345x25 495x25..WORKING SET 645x20 !. Puked, damn near passed out. Saw the stars and was reaching for them.
My client got 640x18.Again his form went to shit on the last few reps and had him rack it.... Told him next week we'll have to take weight off.....Then I saw the fire in him... No way is he backing off...lol
Tough kid.

30 min rest.


Seated Calf raises Feeders-----70x40 150x40 220x40 Working set 405x13

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

Leg sled calf work..............................725#x failure

You guys are fucking insane haha. Good shit man.

 

[Nood]

Monday
Fuckin' LEGS!
Warmup
50 Hanging leg crunches
50 Hyperextensions
45 min treadmill

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

Leg Extensions-----------155x25 210x25 275x25


Super Squats

Feeders--225x25 345x25 495x25..WORKING SET 645x20 !. Puked, damn near passed out. Saw the stars and was reaching for them.
My client got 640x18.Again his form went to shit on the last few reps and had him rack it.... Told him next week we'll have to take weight off.....Then I saw the fire in him... No way is he backing off...lol
Tough kid.

30 min rest.


Seated Calf raises Feeders-----70x40 150x40 220x40 Working set 405x13

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

Leg sled calf work..............................725#x failure

Amazing bro!! Way to push yourself! Wish I lived near ya no doubt I’d have you as a couch

 

[Bolan]

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

Am Compounds ...Back

Stiff arm pulldowns-- Feeders-----85x40 150x40 180x40 Working set 335x11

One arm bent over rows-Feeders-----125x25 175x25 195X25 Working set 200x21

Rack pulls/Shin high, Feeders--------295x25 375x25 475x25 Working set 610x10

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

DB shrugs--------------------3 sec contraction 105x25 150x25 185x11


DC stretch





AM Triceps
Compounds

Close grip bench Feeders-----135x40 285x25 375x25 Working set 475x9

Skulls W/Ez curl-- Feeders-------.50x25 95x25 115x25 Working set 150x11


Back
PM Pump
Warmup
50 hanging leg raises
50 Hyperextensions

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.


DC Stretch.


Tri's Pm pump

Super set.

Tricep Pulldowns/pushdowns V-Bar------50x25 75x25 130x25.

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

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

 

[Bolan]

Wed
Chest
Warmup
50 Hanging leg raises
50 Hyperextensions
45 min Treadmill
Theraband movements.
Pec deck 50# warm up

AM Compounds..

"Flat DB" Bench 20 degree angle-Feeders.....125x25 185x25 200x17 Working set 200x15

Decline DB Bench-Feeders.......125x25 175x25 200x19 Working set
200x20. Need more weight.

Chest forward dips-Feeders.........BW + Belt with hook... 90x25 135x25 Working set 250x14

Incline DB Flys elbows bent--Feeders......50x25 95x25 125x25 Working set 165x9


DB pullovers.........40x20 50x20 65x20 80x20

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#

 

[Bolan]

Thursday-Today
Delts!!!
warmup
50 Hanging leg raises.
50 Hypers
45 min Treadmill
Red Theraband movements (shoulders)

Compound movements
AM

Standing OHP W/DB's--Feeders.....45x50 85x25 145x25 Working set 190x8

Seated Behind neck press on the Smith-Feeders....70x25 180x25 245x25 Working set 405x8... same.

60 degree Incline DB press- (Front delts) Feeders......85x25 135x25 155x25 Working set 200x11

Seated face pulls--Feeders-------135x25 165x25 185x25 Working set 375x12

PM Pump
Warmup
50 Hypers
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


Been a crazy week between clients, posing practice and diet changes.
Things are getting close now and their getting cranky on a cal restriction.
Happens to new competitors and us old guys...lol.

Bloodwork about a half hour ago... Just testing Hormones and IGF-1..
True bloods will be as soon as I can start my cruise!!!

 

[Nood]

Looked forward to the igf bloodwork.. also getting bloods on Tuesday make sure I’m good to go.

 

[Bolan]

Friday
Armzzzzz!
Warmup
50 Hanging leg raises.
50 Hyperextensions
45 min treadmill.
Theraband movements.
Bottom pulley cable curls.

Biceps
Standing barbell curl 5 sets 8-15 reps----45x15 65x15 85x15 125x15 175x10

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

Incline DB curls 5 sets 8-12 reps------35x12 40x12 50x12 70x12 95x9

Standing hammer curls 5 sets 8-12 reps-----65x12 75x12 105x12 125x12 170x8

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 145x12

DB Skullcrushers 5 sets 8-12 reps---------75x12 95x12 105x12 125x12 140x9

Single arm overhead DB tricep extension 5 sets 10-15 reps----25x15 35x15 55x15 70x8

Chest upright Tricep dips BW+45# 2 sets 15 reps ea.

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

 

[Bolan]

Looked forward to the igf bloodwork.. also getting bloods on Tuesday make sure I’m good to go.

Same here... Im thinking the #'s should be good. We'll see how it compares to Saizen! Body comp is the same, recovery , same.
Going off feelz.... The Pharma blues are just as potent as HG Saizen.
The numbers dont lie so we will see!

 

[Bolan]

Monday
Legs!
Warmup
50 Hanging leg crunches
50 Hyperextensions
45 min treadmill

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

Leg Extensions-----------155x25 210x25 275x25


Super Squats

Feeders--225x25 345x25 495x25..WORKING SET 650x20 ! Up another 5# from last week..My strength is up but almost time to cruise. 650x20 is the heaviest Ive ever done the SS program.
My client got 640x20... Finally!!! I could tell he was relieved after bombing out 2 weeks in a row.

30 min rest.


Seated Calf raises Feeders..........70x40 150x40 220x40 Working set 405x12

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

Leg sled calf work..............................725#x failure

 

[erichuff1994]

Monday
Legs!
Warmup
50 Hanging leg crunches
50 Hyperextensions
45 min treadmill

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

Leg Extensions-----------155x25 210x25 275x25


Super Squats

Feeders--225x25 345x25 495x25..WORKING SET 650x20 ! Up another 5# from last week..My strength is up but almost time to cruise. 650x20 is the heaviest Ive ever done the SS program.
My client got 640x20... Finally!!! I could tell he was relieved after bombing out 2 weeks in a row.

30 min rest.


Seated Calf raises Feeders..........70x40 150x40 220x40 Working set 405x12

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

Leg sled calf work..............................725#x failure

Your numbers are always insane lol. Strong mf forsure

 

[Bolan]

Hormone and IGF-1 score on March 9th 2025
Total Test- 9862
Free Test-1123
E2- Ultra Sensitive- 29
Prolactin- 18
IGF-1- 890
HGH Serum-67 NL/DL
On 1g Sustanon
600mg Mast
On 1 G Sustanon
12ius dailey Saizen HGH

5/12/2025

Total test- 8743
Free test-1094
E2- 27
Prolactin- 18
IGF-1- 775
HGH Serum 64NL/DL
On 1 G Sunrise Sustanon W/K
600mg Sunrise Mast E

 

[Bolan]

GH numbers are on 10ius of Sunrise Pharma blues ED.

Pretty close to pharma grade if you ask me!!! Good stuff.

 

[Nood]

Nice numbers, Proof is in the bloodwork!
You going to push the weight or call it at 650? Leg partner pushing hard to keep up!

 

[Bolan]

Nice numbers, Proof is in the bloodwork!
You going to push the weight or call it at 650? Leg partner pushing hard to keep up!

Depends on when I start my cruise. Weight will naturally drop

 

[Bolan]

Tuesday
Back and light tricep work
Warmup
50 Hyperextensions
50 Hanging Leg raises
45 min treadmill

Am Compounds ...Back

Stiff arm pulldowns-- Feeders.......85x40 150x40 180x40 Working set 335x12

One arm bent over rows-Feeders...125x25 175x25 200X25 Working set 200x21

Rack pulls/Shin high, Feeders.........295x25 375x25 475x25 Working set 610x12

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

DB shrugs...................3 sec contraction 105x25 150x25 185x12


DC stretch





AM Triceps
Compounds

Close grip bench Feeders........135x40 285x25 375x25 Working set 475x9- Same

Skulls W/Ez curl-- Feeders.......50x25 95x25 115x25 Working set 150x11- Same Elbow fucked up


Back PM Pump
Warmup
50 Crunches
50 Hyperextensions

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

Single arm pullback machine............l80x50 80x50 80x50

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

Underhand lat pulldown 145x25 145x25.


DC Stretch.


Tri's Pm pump

Super set.

Tricep Pulldowns/pushdowns V-Bar............................50x25 75x25 130x25.

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

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

 

[Bolan]

Wed
Chest!!!!!!!
Warmup
50 Hanging leg raises
50 Hyperextensions
45 min Treadmill
Theraband movements.
Pec deck 50# warm up

AM Compounds..

"Flat DB" Bench 20 degree angle-Feeders-------125x25 185x25 200x17 Working set 200x16

Decline DB Bench-Feeders---------135x25 185x25 200x19 Working set 200x20.

Chest forward dips-Feeders.----------BW + Belt with hook... 90x25 135x25 Working set 260x12

Incline DB Flys elbows bent--Feeders----------50x25 95x25 125x25 Working set 165x10

DB pullovers.---------40x20 50x20 65x20 80x20

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<<< These are awesome.

Dc Stretch W/ 75#

 

[Bolan]

Thursday
Delts!!!
Warmup
50 Hanging leg raises.
50 Hypers
45 min Treadmill
Red Theraband movements (shoulders)

Compound movements
AM

Standing OHP on wall, barbell--Feeders......45x50 85x50 135x25 Working set 190x12

Seated Behind neck press on the Smith-Feeders....70x25 180x25 245x25 Working set 405x8... same.

60 degree Incline DB press- (Front delts) Feeders......85x25 135x25 155x25 Working set 200x12

Seated face pulls--Feeders...........135x25 165x25 185x25 Working set 375x12

PM Pump
Warmup
50 Hypers
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


These babys burned today!!

 

[Sunrise Pharma]

Wed
Chest!!!!!!!
Warmup
50 Hanging leg raises
50 Hyperextensions
45 min Treadmill
Theraband movements.
Pec deck 50# warm up

AM Compounds..

"Flat DB" Bench 20 degree angle-Feeders-------125x25 185x25 200x17 Working set 200x16

Decline DB Bench-Feeders---------135x25 185x25 200x19 Working set 200x20.

Chest forward dips-Feeders.----------BW + Belt with hook... 90x25 135x25 Working set 260x12

Incline DB Flys elbows bent--Feeders----------50x25 95x25 125x25 Working set 165x10

DB pullovers.---------40x20 50x20 65x20 80x20

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<<< These are awesome.

Dc Stretch W/ 75#

Hey Bo,

Nice training session bro and you do push volume, looks great. Curious, what is your AM compoud intake?

Casey.

 

[Bolan]

Hey Bo,

Nice training session bro and you do push volume, looks great. Curious, what is your AM compoud intake?

Casey.

AM is when I do the heavy movements and the PM I do pump sets just to get the blood and nutrients
into the muscles for repair.
An old coach had me train this way a long time ago and it works for me!

 

[Bolan]

Friday
Arms
Warmup
50 Hanging leg raises.
50 Hyper-extensions
45 min treadmill.
Theraband movements.
Bottom pulley cable curls.

Biceps
Standing barbell curl 5 sets 8-15 reps.................45x15 65x15 85x15 125x15 175x10

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

Incline DB curls 5 sets 8-12 reps-........................35x12 40x12 50x12 70x12 95x9

Standing hammer curls 5 sets 8-12 reps.............65x12 75x12 105x12 125x12 170x8

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 145x12

DB Skullcrushers 5 sets 8-12 reps...................75x12 95x12 105x12 125x12 140x9

Single arm overhead DB tricep extension 5 sets 10-15 reps....-25x15 35x15 55x15 70x8

Chest upright Tricep dips BW+45# 2 sets 15 reps ea.

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


Did the exact same arm day as last week....If it works don't try to fix it.

 

[Bolan]

Monday Monday.....
Legs!!!! Fuck yeah
Warmup
50 Hanging leg crunches
50 Hyperextensions
45 min treadmill

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

Leg Extensions...............155x25 210x25 275x25


Super Squats

Feeders..........................................225x25 345x25 495x25..WORKING SET 650x20 !
Same as last week, was heavy and could feel some tingly shit going on in my neck today so I went "Light"
My client got 645x20. Kid is strong, cant wait to see where he is 5 years from now.

30 min rest.


Seated Calf raises Feeders..........70x40 150x40 220x40 Working set 405x13

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

Leg sled calf work..............................725#x failure


Weighed in @ 290 even, dry n empty this AM
12 point pinch had me @ 10.9% BF. May restrict 250 kcals to drop to 9% and see how I feel.
If Im hungry, I'm eating.... No sense in dieting and being miserable if Im not stepping on stage !!