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

[Bolan]

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

AM Compounds..

"Flat DB" Bench 20 degree angle-Feeders............155x25 185x25 200x19 Working set 200x14

Decline DB Bench-Feeders....................................155x25 185x25 200x19 Working set 200x21

Chest forward dips-Feeders..............BW + Belt with hook... 90x25 135x25 Working set 265x10

Incline DB Flys elbows bent--Feeders........................65x25 105x25 145x25 Working set 170x8

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#



Swollen..........Beaten...........Hungry...........Tired = Greatness.

 

[Bolan]

Thursday
Delts!!!!!
Warmup
50 Hanging leg raises
50 Hyper-extensions
45 min Treadmill
Red Theraband movements

Compound movements
AM

Standing OHP on wall, barbell--Feeders--------------------45x50 85x50 135x25 Working set 195x12

Seated Behind neck press on the Smith-Feeders--------70x25 180x25 245x25 Working set 405x9

60 degree Incline DB press- (Front delts) Feeders------95x25 135x25 165x25 Working set 200x11

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

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


Great Delt W/O today.... the pump and burn just would not stop.
I love my job.

 

[Nood]

Thursday
Delts!!!!!
Warmup
50 Hanging leg raises
50 Hyper-extensions
45 min Treadmill
Red Theraband movements

Compound movements
AM

Standing OHP on wall, barbell--Feeders--------------------45x50 85x50 135x25 Working set 195x12

Seated Behind neck press on the Smith-Feeders--------70x25 180x25 245x25 Working set 405x9

60 degree Incline DB press- (Front delts) Feeders------95x25 135x25 165x25 Working set 200x11

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

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


Great Delt W/O today.... the pump and burn just would not stop.
I love my job.

I’d love to have your job too! nice job bro!

 

[Bolan]

Friday
Armzzzzz!
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 95x10

Standing hammer curls 5 sets 8-12 reps------------.65x12 75x12 105x12 125x12 170x9

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


Finally, the weekend!

 

[Bolan]

Its a holiday????


Who cares.... Legs to train, 3 people to train and I got the key to the gym

 

[Nood]

Its a holiday????


Who cares.... Legs to train, 3 people to train and I got the key to the gym

Yeah Budddy!!! Kill it bro!

 

[Bolan]

MONDAY!
FUCKIN LEG DAY!!!!!!!!!!!!
Crushed it.......YK-11.....is TITS!!
Warmup
50 Hanging leg crunches
50 Hyperextensions
45 min treadmill

Hamstring curls---------------155x25 200x25 265x25

Leg Extensions---------------165x25 220x25 285x25


Super Squats

Feeders----------------------225x25 345x25 495x25..WORKING SET 655x20 !
Up 5#'s from last week and feel I could have gone 10#'s heavier.
My normal leg day client/partner was not there today so I trained with another client.
He's strong but not in the Squat department. Ill get my normal client/partner next Monday!!
He's got some making up to do.


20 min rest.


Seated Calf raises Feeders---------140x40 190x40 240x40 Working set 425x10

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

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

Today there will be no beer drinking ( just Edibles and some vapez), no boat on the lake....
GF will be over to suck my dick later.
My legs are DONE and this recliner is nice.......Actually has the lift for an easy to get up after leg day!!!
Im spoiled rotten

 

[Nood]

Yk brings the strength on quick.. look forward to another run with it. Nice leg day!

 

[Bolan]

Yk brings the strength on quick.. look forward to another run with it. Nice leg day!

I got DOMS so badly in my entire lower trunk today it feels like it was my 1st time training legs!
Feels good actually!

 

[Bolan]

Tuesday
Back and "Light Tris"
Warmup
50 Hyper-extensions
50 Hanging Leg raises
45 min treadmill

Am Compounds--Back

Stiff arm pulldowns Feeders.................... 85x40 150x40 180x40 Working set 345x12

One arm bent over rows-Feeders.............155x25 195x25 200X25 Working set 200x14

Rack pulls/Shin high, Feeders-.................295x25 375x25 475x25 Working set 625x10

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

DB shrugs.................................................3 sec contraction 125x25 160x25 195x12


DC stretch


AM Triceps
Compounds
Warm-up
Triceps pull/pushdowns

Close grip bench Feeders.................135x40 285x25 375x25 Working set 475x13!!!!!!!

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


Back PM Pump
Warm-up
50 Crunches
50 Hyper-extensions

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. Same as last week.

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

Lotta reps but its what my body likes!

 

[Nood]

I got DOMS so badly in my entire lower trunk today it feels like it was my 1st time training legs!
Feels good actually!

Same! Did I high volume day since I wasn’t that sore last week. Legs are smoked and I love it

 

[Bolan]

Same! Did I high volume day since I wasn’t that sore last week. Legs are smoked and I love it

Love it man!!!!!

 

[Bolan]

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

AM Compounds..

"Flat DB" Bench 20 degree angle-Feeders---------155x25 185x25 200x22 Working set 200x14

Decline DB Bench-Feeders-----------------------------155x25 185x25 200x23 Working set 200x17

Chest forward dips-Feeders-----------BW + Belt with hook... 90x25 135x25 Working set 265x10

Incline DB Flys elbows bent--Feeders-------------------75x25 115x25 145x25 Working set 165x8

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#


Feeling strong, Cruise upcoming next week!!!!

 

[Nood]

200lbx23 damn bro, Beast mode!!

 

[Bolan]

200lbx23 damn bro, Beast mode!!

Its crazy.... Ive never in my career, have done that many reps. I watch Stan Efferding fail @ 200x14
Or even Squatting... I don't think Ive ever Squatted 650x20.. I don't have my old journals... Lost about 7 years worth, Ex threw them out. But I'm pretty sure Im hitting PR's @ 56. Somethings working........
Yk-11? Pepto Pro? GH? Slin? Sunrise gear I know works. Diet is spotless and 500kcals over maintenance. Be cruising soon, weights will be dropping but not by much!

 

[Nood]

Its crazy.... Ive never in my career, have done that many reps. I watch Stan Efferding fail @ 200x14
Or even Squatting... I don't think Ive ever Squatted 650x20.. I don't have my old journals... Lost about 7 years worth, Ex threw them out. But I'm pretty sure Im hitting PR's @ 56. Somethings working........
Yk-11? Pepto Pro? GH? Slin? Sunrise gear I know works. Diet is spotless and 500kcals over maintenance. Be cruising soon, weights will be dropping but not by much!

That’s Crazy Man!! It’s all of it plus your determination to fucking push yourself! Well done Bro!! Sucks she through your old journals away but we all remember our pr’s for the most part.. eating in a deficit myself right now but still gaining a rep each week. Only running 200test and 2iu gh, Can’t wait to turn up the heat!

 

[Bolan]

That’s Crazy Man!! It’s all of it plus your determination to fucking push yourself! Well done Bro!! Sucks she through your old journals away but we all remember our pr’s for the most part.. eating in a deficit myself right now but still gaining a rep each week. Only running 200test and 2iu gh, Can’t wait to turn up the heat!

I think that's what it is... Im friggin' mental. I still feel 20. Even after 3 decades of beating myself up.
Joints and ligaments feel fine except for some minor lingering elbow pain. Skulls with 150#'s
don't help either.

Once you get your bloods back crank up the heat!!!!

I just got my cruise run today so I'm backing down next week...Eating a little bit of Aromasin
Dropping Kcals (mostly carbs for healthy fats) and be shredded for the summer.
Then true TRT for 4 months. OR Blood work dependent .

 

[Bolan]

Thursday
3D Delt day!!
Warmup
50 Hanging leg raises
50 Hyper-extensions
45 min Treadmill
Red Theraband movements

Compound movements
AM

Standing OHP on wall, barbell--Feeders.......................45x50 85x50 135x25 Working set 205x10

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

60 degree Incline DB press- (Front delts) Feeders......95x25 135x25 165x25 Working set 200x12

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

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
Same as last week.

 

[Nood]

I think that's what it is... Im friggin' mental. I still feel 20. Even after 3 decades of beating myself up.
Joints and ligaments feel fine except for some minor lingering elbow pain. Skulls with 150#'s
don't help either.

Once you get your bloods back crank up the heat!!!!

I just got my cruise run today so I'm backing down next week...Eating a little bit of Aromasin
Dropping Kcals (mostly carbs for healthy fats) and be shredded for the summer.
Then true TRT for 4 months. OR Blood work dependent .

Same way bro, love pushing myself, still feel young so why not!
Did the same thing, upped cardio, dropped carbs and upped healthy fats.. Few more weeks till bloods and want to drop another 5lbs or so before hand anyhow. Staying at trt dose is harder then I remember but it’s for the best

 

[Bolan]

Friday
21 gun salute!!!!!
Warmup's
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 95x11

Standing hammer curls 5 sets 8-12 reps....................65x12 75x12 105x12 125x12 170x10

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 140x10

Single arm overhead DB tricep extension 5 sets 10-15 reps.........-25x15 35x15 55x15 70x9

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

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


Gonna be fun trying to brush my teeth tonight.... as of right now I cant even touch my nose

 

[Bolan]

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For me......This is my 3rd tub and Im convinced that this is really helping recovery.

 

[Nood]

All have to pick some up.. you grab that from gymntonic?

 

[Bolan]

All have to pick some up.. you grab that from gymntonic?

Amazon actually!!

 

[Bolan]

Monday
LEGS!!!!
Warm-up
50 Hanging leg crunches
50 Hyper-extensions
30 min StairMaster
Today was strength assessment day.... 1RM... The end of my Blast
(Except for the guys competing... The did machines )
@Battousai ..... You were right.
Last September I got 745 for 1 Just knee wraps and belt.

Hamstring curls....................155x25 200x25 265x25

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

Feeders.... 135x25, 165x4, 250x4, 305x4, 395x4, 445x2, 510x1, 590x1, 640x1,
700x1....And 805x1!!!!!!!!

Battousai said I had 800#'s in me. didn't think I did!!
800# was my MAX when I was in my ....early 20's maybe? My powerlifting days
I got 800 in the 242# class. Still didn't take the win...lol
My client/Training partner got 725x1...... Super happy for him, his all time PR.


15 min rest.


Seated Calf raises Feeders.............140x40 190x40 240x40 Working set 425x10

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

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






Time for FOOD!!!!

 

[Battousai]

Monday
LEGS!!!!
Warm-up
50 Hanging leg crunches
50 Hyper-extensions
30 min StairMaster
Today was strength assessment day.... 1RM... The end of my Blast
(Except for the guys competing... The did machines )
@Battousai ..... You were right.
Last September I got 745 for 1 Just knee wraps and belt.

Hamstring curls....................155x25 200x25 265x25

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

Feeders.... 135x25, 165x4, 250x4, 305x4, 395x4, 445x2, 510x1, 590x1, 640x1,
700x1....And 805x1!!!!!!!!

Battousai said I had 800#'s in me. didn't think I did!!
800# was my MAX when I was in my ....early 20's maybe? My powerlifting days
I got 800 in the 242# class. Still didn't take the win...lol
My client/Training partner got 725x1...... Super happy for him, his all time PR.


15 min rest.


Seated Calf raises Feeders.............140x40 190x40 240x40 Working set 425x10

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

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






Time for FOOD!!!!

I knew if you were repping that weight you could max out at 800. Now get 850.

 

[Bolan]

I knew if you were repping that weight you could max out at 800. Now get 850.

It was funny.... Your screen name popped into my head with the 805 on the bar.
Remembering what you said!!! " you got 800 in ya"
Took a wiff of Nose torque and said fuck it... If I die, I die.
850 isn't gonna happen... I'm starting a cruise next Monday so Ill back off a little.
TBH.... Feeling 805 on my back scared me a little. Its a bit much.
I still can'tt believe RC did 2 reps. 2 fuckin weeks out from the Mr. O ...
His joints must have been screaming!!!!
Hummm... Maybe If I wore a singlet I could get 850

 

[Nood]

Well Done bro! God Damn!! Make me feel like a bitch, I never 1 rep Max

 

[Bolan]

Tuesday
Back and Light triceps
Warmup
50 Hyper-extensions
50 Hanging Leg raises
45 min treadmill

Am Compounds--Back

Stiff arm pulldowns Feeders-------------------- 85x40 150x40 180x40 Working set 350x8

One arm bent over rows-Feeders-------------155x25 195x25 200X25 Working set 200x13

Rack pulls/Shin high, Feeders------------------295x25 375x25 475x25 Working set 625x12

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

DB shrugs---------------------------------------------3 sec contraction 125x25 160x25 195x14


DC stretch


AM Triceps
Compounds
Warm-up
Triceps pull/pushdowns

Close grip bench Feeders---------------135x40 285x25 375x25 Working set 495x5

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


Back PM Pump
Warm-up
50 Crunches
50 Hyper-extensions

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. Same as last week. again... Just pump sets

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

DAMN I feel good.
Last week of the blast and taking full advantage of it. Will start Sunrises Heritage Test Cyp
and the Heritage Mast E + Pharma blues HGH for a little cruise until summer is over.

 

[erichuff1994]

Tuesday
Back and Light triceps
Warmup
50 Hyper-extensions
50 Hanging Leg raises
45 min treadmill

Am Compounds--Back

Stiff arm pulldowns Feeders-------------------- 85x40 150x40 180x40 Working set 350x8

One arm bent over rows-Feeders-------------155x25 195x25 200X25 Working set 200x13

Rack pulls/Shin high, Feeders------------------295x25 375x25 475x25 Working set 625x12

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

DB shrugs---------------------------------------------3 sec contraction 125x25 160x25 195x14


DC stretch


AM Triceps
Compounds
Warm-up
Triceps pull/pushdowns

Close grip bench Feeders---------------135x40 285x25 375x25 Working set 495x5

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


Back PM Pump
Warm-up
50 Crunches
50 Hyper-extensions

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. Same as last week. again... Just pump sets

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

DAMN I feel good.
Last week of the blast and taking full advantage of it. Will start Sunrises Heritage Test Cyp
and the Heritage Mast E + Pharma blues HGH for a little cruise until summer is over.

How’s legs feel today? lol

 

[Bolan]

How’s legs feel today? lol

A little stiff.... I have worse DOMS from the super squats!! ..lol