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

[Bolan]

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

AM Compounds..

"Flat DB" Bench 20 degree angle-Feeders....155x25 185x25 200x25 Working set 200x13

Decline DB Bench-Feeders....155x25 185x25 200x25 Working set 200x11

Chest forward dips-.BW + Belt with hook Feeders.....90x25 135x25 Working set 220x11

Incline DB Flys elbows bent--Feeders......75x25 105x25 125x25 Working set 145x6

DB pullovers........45x20 55x20 65x20 85x20

DC Stretch 75#'s


PM Pump Set

Warmup
50 Hypers
50 Crunches
Theraband movements

Super set

Pec Deck (hands)..........................65x25 65x25 55x50

Cable crossover lower pulley.........40x25 40x25 30x50

Cable crossover top pulley............40x25 40x25 30x50

 

[Bolan]

Thursday
Chest
Warm-up
50 Hanging leg raises
50 Hyper-extensions
45 min Treadmill
Red Thera-band movements

Compound movements
AM

Standing OHP on wall, barbell--Feeder's......45x50 85x50 145x25 Working set 250x12

Seated Behind neck press on the Smith-Feeders.....80x25 190x25 255x25 Working set 415x11

60 degree Incline DB press- (Front delts) Feeders....105x25 145x25 175x25 Working set 200x11

Seated face pulls--Feeder's.......145x25 185x25 205x25 Working set 335x10


PM Pump
Warm-up
50 Hyper-extensions
50 Bicycle crunches
Red Thera-band movements

Superset

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

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

Leaning side laterals...............35x25 35x25 35x25

 

[Jbswole40]

 

[Bolan]

Monday
Legs!!!! Best day EVER!
Warmup
50 Hanging leg crunches
50 Hyper-extensions
45 min treadmill

Hamstring curls.................155x25 210x25 265x25

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


Super Squats

Feeders.....225x25 345x25 495x25..WORKING SET 665x20 SAME as
last week. A good weight to be under while not blasting gear.

My client/leg day partner got 675x20 again the same as last week.




30 min rest.


Seated Calf raises Feeders.......140x40 190x40 240x40 Working set 345x17

Standing Calf raises toes in/out........80x2x30 160x2x25 185x2x25

Leg sled calf work............................735#x failure

 

[Nood]

Monday
Legs!!!! Best day EVER!
Warmup
50 Hanging leg crunches
50 Hyper-extensions
45 min treadmill

Hamstring curls.................155x25 210x25 265x25

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


Super Squats

Feeders.....225x25 345x25 495x25..WORKING SET 665x20 SAME as
last week. A good weight to be under while not blasting gear.

My client/leg day partner got 675x20 again the same as last week.




30 min rest.


Seated Calf raises Feeders.......140x40 190x40 240x40 Working set 345x17

Standing Calf raises toes in/out........80x2x30 160x2x25 185x2x25

Leg sled calf work............................735#x failure

665x20 is a descent weight while just on a cruise.. no reason to kill your self

 

[Tresto]

Still going hard! That’s what we like to see!

 

[Bolan]

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

AM Compounds..

"Flat DB" Bench 20 degree angle-Feeders-----155x25 185x25 200x25 Working set 200x11

Decline DB Bench-Feeders----155x25 185x25 200x25 Working set 200x9

Chest forward dips-.BW + Belt with hook Feeders-----90x25 135x25 Working set 225x12

Incline DB Flys elbows bent--Feeders------75x25 105x25 125x25 Working set 145x7

DB pullovers-------45x20 55x20 65x20 85x20

DC Stretch 75#'s


PM Pump

Warmup
50 Hypers
50 Crunches
Theraband movements

Super set

Pec Deck (hands)------------------------65x25 65x25 55x50

Cable crossover lower pulley----------40x25 40x25 30x50

Cable crossover top pulley-------------40x25 40x25 30x50

 

[Bigjape34]

Nice session man

 

[Bolan]

Thursday
Delt's!!
Warm-up
50 Hanging leg raises
50 Hyper-extensions
45 min Treadmill
Red Theraband movements

Compound movements
AM

Standing OHP on wall, barbell--Feeders...45x50 85x50 145x25 Working set 250x12

Seated Behind neck press on the Smith-Feeders....80x25 190x25 255x25 Working set 415x11

60 degree Incline DB press- (Front delts) Feeders....105x25 145x25 175x25 Working set 200x12

Seated face pulls--Feeder's....145x25 185x25 205x25 Working set 325x11


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

 

[Bolan]

Monday
National barf day.
Warm-up
50 Hanging leg crunches
50 Hyper-extensions
45 min treadmill

Hamstring curls----------------155x25 210x25 265x25

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


Super Squats

Feeders---225x25 345x25 495x25..WORKING SET 675x20
Now to me this was probably the "worst leg day ever"
I Ego lifted, the kid got to me......I'll never accept my age.
I don't like being beat by "kids" BUT, you know. Its bound to happen,
Puke-o-meter was a full .
AND still feel sick..
Fuckin' YK-11 strength jump.

My client/leg day partner got 680x20 up from 675 last 2 weeks.
Kids legs are really exploding with the heavy weight. Happy.




45 min rest. I needed it.


Seated Calf raises Feeders--140x40 190x40 240x40 Working set 355x12

Standing Calf raises toes in/out----------80x2x30 160x2x25 185x2x25

Leg sled calf work----------------------------745#x failure


Time for bed.

 

[GainzMaverick]

Great numbers. Yk11 sounds phenomenal. How long does it take you to get those 20 reps?

 

[Nood]

Monday
National barf day.
Warm-up
50 Hanging leg crunches
50 Hyper-extensions
45 min treadmill

Hamstring curls----------------155x25 210x25 265x25

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


Super Squats

Feeders---225x25 345x25 495x25..WORKING SET 675x20
Now to me this was probably the "worst leg day ever"
I Ego lifted, the kid got to me......I'll never accept my age.
I don't like being beat by "kids" BUT, you know. Its bound to happen,
Puke-o-meter was a full .
AND still feel sick..
Fuckin' YK-11 strength jump.

My client/leg day partner got 680x20 up from 675 last 2 weeks.
Kids legs are really exploding with the heavy weight. Happy.




45 min rest. I needed it.


Seated Calf raises Feeders--140x40 190x40 240x40 Working set 355x12

Standing Calf raises toes in/out----------80x2x30 160x2x25 185x2x25

Leg sled calf work----------------------------745#x failure


Time for bed.

Insane bro, Crazy weight! Your gonna sleep like a baby nice job

 

[Bolan]

Great numbers. Yk11 sounds phenomenal. How long does it take you to get those 20 reps?

Today almost an hr and a half...... Without racking.
There's no need to do leg sled, hacks Pendulum squat ETC.
The super squat program was designed to build the entire leg.
Hams, glutes ETC.
When your up to say rep 15......its brutal. BUT it works for some.

If you cant squat due to injury, I can see the all the machine work.
I have 9 guys out of 21 who cannot squat so I make them run the gauntlet
on ALL the machines. and TBH they are no were close in the leg Dept
to my guys who are able to squat.

 

[Bolan]

Insane bro, Crazy weight! Your gonna sleep like a baby nice job

I was drifting off...... fuckin brutal day.
Quads are spasming hams n glutes also.
Time for some Magnesium

 

[Nood]

I was drifting off...... fuckin brutal day.
Quads are spasming hams n glutes also.
Time for some Magnesium

Damn, next few days gonna be rough! Fucking Beast!

 

[Bolan]

Damn, next few days gonna be rough! Fucking Beast!

Think I used a whole bag of PeptoPro today...... With the hope.

Of some sort of recovery.

 

[Bigjape34]

Today almost an hr and a half...... Without racking.
There's no need to do leg sled, hacks Pendulum squat ETC.
The super squat program was designed to build the entire leg.
Hams, glutes ETC.
When your up to say rep 15......its brutal. BUT it works for some.

If you cant squat due to injury, I can see the all the machine work.
I have 9 guys out of 21 who cannot squat so I make them run the gauntlet
on ALL the machines. and TBH they are no were close in the leg Dept
to my guys who are able to squat.

Bleu had me on a similar squat program for a while it was brutal I threw up every time but they grew haha

 

[Nood]

Think I used a whole bag of PeptoPro today...... With the hope.

Of some sort of recovery.

 

[Bolan]

Tuesday
Back and "Very light tricep work"
Warm -up
50 Hyper-extensions
50 Hanging Leg raises
45 min treadmill

Am Compounds............Back

Stiff arm pulldowns Feeder's---85x40 140x40 170x40 Working set 365x12

One arm bent over rows-Feeders------165x25 195x25 200X25 Working set 200x15

Rack pulls/Shin high, Feeders----------295x25 375x25 475x25 Working set 630x10

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

DB shrugs------3 sec contraction 145x25 175x25 200x17


DC stretch


AM Triceps
Compounds
Warm-up
Triceps pull/pushdowns

Close grip bench Feeders----135x40 295x25 385x25 Working set 465x12
fuck yeah.


Skulls W/Ez curl-- Feeders-------50x25 95x25 115x25 Working set 150x8


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

Giant set:

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 145x25



DC Stretch.


Tri's Pm pump

Super set.

Tricep Pulldowns/pushdowns V-Bar----50x25 75x25 135x25.

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

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

Weighed 284 this AM empty n dry
12 point pinch @ 9.4% BF
Fasted BG 92..Raised my Lantus dose just a hair to get it in the 80's.

Soon, big blast coming. Blood work dependent.

 

[Bolan]

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

AM Compounds..

"Flat DB" Bench 20 degree angle-Feeders....155x25 185x25 200x25 Working set 200x12.5 PPL ^^^ VVVx variant over nerd sets

Decline DB Bench-Feeders.......155x25 185x25 200x25 Working set 200x11

Chest forward dips-.BW + Belt with hook Feeders...90x25 135x25 Working set 225x12

Incline DB Flys elbows bent--Feeders.......75x25 105x25 125x25 Working set 145x8

DB pullovers........45x20 55x20 65x20 85x20

DC Stretch 75#'s


PM Pump

Warmup
50 Hypers
50 Crunches
Theraband movements

Super set

Pec Deck (hands)...............................65x25 65x25 55x50

Cable crossover lower pulley.............40x25 40x25 30x50

Cable crossover top pulley.................40x25 40x25 30x50

 

[Nood]

Tuesday
Back and "Very light tricep work"


Close grip bench Feeders----135x40 295x25 385x25 Working set 465x12
fuck yeah.

He said “Light” tricep work

 

[Skylerjohnson1996]

He said “Light” tricep work

Every that will cause a normal person to tear a tendon is light to him

 

[Nood]

Every that will cause a normal person to tear a tendon is light to him

That’s decades of gh use right there.. Tendons like Tension Cables

 

[Skylerjohnson1996]

That’s decades of gh use right there.. Tendons like Tension Cables

I'm definitely jealous bolan I bet even winny doesn't affect tendons at this point

 

[Bolan]

I'm definitely jealous bolan I bet even winny doesn't affect tendons at this point

Really bad man... I cant even use it anymore... My Fave oral too.
Gives me bad Gerd and brittle tendons nowadays, Ive snapped a few tendons, had 3 surgeries that was a pec reattachment and 2 Slap tears
in my shoulder.
Its the price we pay to be famous

 

[CompoundLifts31]

Tuesday
Back and Light Tri's
Warm-up
50 Hyper-extensions
50 Hanging Leg raises
45 min treadmill

Am Compounds............Back

Stiff arm pulldowns Feeder's----85x40 140x40 170x40 Working set 355x12

One arm bent over rows-Feeders----165x25 195x25 200X25 Working set 200x16. same

Rack pulls/Shin high, Feeders-------295x25 375x25 475x25 Working set 620x10

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

DB shrugs--------------------3 sec contraction 135x25 170x25 200x19


DC stretch


AM Triceps
Compounds
Warm-up
Triceps pull/pushdowns

Close grip bench Feeders----135x40 295x25 385x25 Working set 465x9


Skulls W/Ez curl-- Feeders----50x25 95x25 115x25 Working set 145x11


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 145x25



DC Stretch.


Tri's Pm pump

Super set.

Tricep Pulldowns/pushdowns V-Bar-------50x25 75x25 135x25.

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

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

You're crazy strong bro. 135 lbs on tricep extensions for 25 reps, Jesus...

Sent from my moto g 5G (2022) using Tapatalk

 

[CompoundLifts31]

Jesus, Monster!!! 140lb dumbbells for flys is INSANE …actually most of these numbers are insane

Yeah you could pick anyone of his lifts really.

Sent from my moto g 5G (2022) using Tapatalk

 

[Bolan]

Yeah you could pick anyone of his lifts really.

Sent from my moto g 5G (2022) using Tapatalk

There's still 165# guys who can outlift me all day long.
And it pisses me off

 

[Bolan]

Thursday
Delt's!!!
Warm-up
50 Hanging leg raises
50 Hyper-extensions
45 min Treadmill
Red Theraband movements

Compound movements
AM

Standing OHP on wall, barbell--Feeders----45x50 85x50 145x25 Working set 255x12

Seated Behind neck press on the Smith-Feeders----80x25 190x25 255x25 Working set 420x8

60 degree Incline DB press- (Front delts) Feeders-----105x25 145x25 175x25 Working set 200x10

Seated face pulls--Feeder's----145x25 185x25 205x25 Working set 330x11


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


Purple pump

 

[CompoundLifts31]

There's still 165# guys who can outlift me all day long.
And it pisses me off

Maybe a few freaks, but not too many.

You're strong AND big, so you got them there!

Sent from my moto g 5G (2022) using Tapatalk