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

Bolan said:
Monday
Back and Tri's
A. Compound movements
Warm up
50 Hyperextensions
50 Bicycle crunches.
15 min Treadmill ( Legs are sore... Huge pump just walking fast for 15 min)
Stiff arm pulldowns Feeders 25x30 50x25 75x25 Top set 150x12
Bent over rows Feeders 50x25 75X25 125x18 Top set 150x16.....Up from last week.
Rack Pulls Feeders 135x25 225x20 300x12 Top set 315x5 Up again
Assisted pull ups..... I did 4 sets didnt count reps, just focus and slow controlled movement. Bad shoulder.

Pm or B. "Pump sets"
Warmup
Same as above
Chest assisted T-bar rows... I know I know... compound movement..... But I go light.
135x50 135x50
Single arm pullbacks
60x43 100x26
DB shrugs
50x32 100x20
Finished off with Assisted Pullups...High reps... Didnt count.

Tris
A.
Compound movements
Close grip bench Feeders 175x25 200x25 275x16 Top set 365x8... Strong for me.
Dips ( straight up and down posture) BWx27 belt hook 45#x25 90x25 Top set 125x13... Time to up the weight.
Skulls 45#bar x 25 90x25 Top set 140x13...Lucky number.. and up the weight next week.
Close out with some bench dips...Didnt count... just the feelz. Gonna pop.
Tris
B. Pump sets..
Tricep Pulldowns/pushdowns.45x50 90x35 Top set 115x 20 Var is kickin ass. Pumped.
Overhead rope extensions 40x50 50x25... almost dun.75x11
Jay Cutler's fave... Across the body from the top cable attachment....I dunno the name...lol...but works the outer head pretty nicely. 35x30 40x20 50x5...lol I dun failed.

Hella strong for me though Im sure you young fellas can blow my doors off..... I'll even encourage you on!!!
Lat /Back Pump sick...
Tricep Pumps... I gotta lol. Crazy pump... both sessions. Hurt.

Thats a Monday

Weight this Am 325 empty... drying out.
Click to expand...
I just call em cross body pressdowns

Sent from my moto g stylus (2021) using Tapatalk
 
Day off from the Gym other than 15 min Treadmill and core work
Legs Sunday and Back n Tris yesterday. The body needs a break.... 2 of the biggest bodyparts back to back isnt the greatest thing.
I'll get back to my normal schedule/ that storm messed up my week...


Still 0 PIP from the gear and it is 🔥🔥🔥🔥
 
Wed..
Delts...Had a fun one today.
Warmup as usual 50 crunches/50 hyperextensions
15 min Treadmill
Split A.
Compound movements
Standing OHP W/DB's Feeders, 30x25 50x25 75x25 Working set 125x9... ( I was so pumped after this it was unreal... Strong ass Var)
Seated Behind the neck on the Smith..... Feeders, 50x25 100x25 200x19 Working set 225x12...upping the # next delt day
45 degree Incline DB press...Front delt focus. Feeders......75x25 125x25 150x20 working set 200x8
Seated face pulls.... Feeders, 75x25 125x25 175x17 Working set

Delts
Split B. Pump sets.
Warm up same as above.
Bent over laterals ... 20x25 35x25.. Then again 35x30... Phew
Upright rows with DB's .....35x25 35x25 35x25
Leaning side laterals 25x25 25x25 25x25
Behind the back laterals 30# and repped out...... I dont think I have been this pumped in a long friggin time.
And Im spent.....
 
I can finally understand the Pricing that Sunrise Pharma has.......It is quality.
Hate to say, just cause Im a rep Im not pimping out junk ass shit. If it was fuckin junk... Like Ive stated time and time again... Id say it.
Id put my Name and reputation behind what I've used so far. (y)
 
Free shipping a $30 value for mentioning "Bolan" in your order, either on the site or through Casey...

Another note I forgot to mention..
I had another Pinch test done yesterday @ 324#'s and I pinched out @ exactly 12%... I was holding water from my winter bulk... Her and I (The pincher) figured If I keep it this way I'll end up heavier than 275# when im @ 10% Thinking somewhere between 280-290........If I can hold 280 on roughly 6200cals @10% it shouldnt be too bad. I have bloods coming up in July and if I get the clean bill of health I'll stay @ 280ish :)
 
Thursday
Chest
AM Compound movements
Split A.
Warm up
50 Crunches
50 Hyperextensions
15min Treadmill
50 Pushups
Flat DB Bench -Feeders...... 50x25 75x25 125x25 Working set 175x13.
Decline DB Bench -Feeders..... 50x25 75x25 125x25 150x20 Working set 175x12
Chest forward dips... I have my partner pull out just a little on my feet for the extra stretch
Feeders BWx25 Belt with hook.. 25#x25 45x25 Working set BW+90x17
Flat DB Flys elbows bent....Feeders 45x25 65x25 75x20 Working set 100x20.... Feeling strong!
(No inclines, did em on delt day.. Yesterday)

PM Pump Set
Split B.
Warmup same as above
Pec Deck 50x25 50x25 50x25 50x25 Pumped......
Cable crossover lower pulley... 35x50 35x50 35x50 Focusing on the squeeze
Cable crossover upper pulley..... 35x50 35x50 35x50 Same ''
Stiff arm incline flys 15x50 15x50 20x50
Stiff arm Flat flys 15x50 15x50 15x50.....Almost spent.
Elbows in DB Pullovers 45x25 45x25 45x25
Finisher... Back to pec deck for reps n reps....
Doggcrapp stretches Flat Fly W45# DB's drop to the stretch position and stretch for 90sec +

Im done...Was a super strong day in my compound movements Sust and NPP+Var working as planned.. Still waiting on the Mast saturation but will be this week.... should be 4 weeks now.

Getting for my 3 o'clock Appt then headed home!

BTW... another big snowstorm on Sat.... There already talking 12" here... wet heavy ass snow.
Power outages again im sure since they havent really fixed the powergrid from last storm... Just patchwork to get power to the people.... Still see trees hanging on lines. everywhere.. FML.
 
Bolan said:
BTW... another big snowstorm on Sat.... There already talking 12" here... wet heavy ass snow.
Power outages again im sure since they havent really fixed the powergrid from last storm... Just patchwork to get power to the people.... Still see trees hanging on lines. everywhere.. FML.
Click to expand...
That part sucks. 😐
 
Decline DB Bench -Feeders..... 50x25 75x25 125x25 150x20 Working set 175x12

That's something! At 325lbs though, that's nothing 👀😂🤣.

Takin' the piss....
 
Deezo said:
Decline DB Bench -Feeders..... 50x25 75x25 125x25 150x20 Working set 175x12

That's something! At 325lbs though, that's nothing 👀😂🤣.

Takin' the piss....
Click to expand...
Exactly...:ROFLMAO::ROFLMAO::ROFLMAO::ROFLMAO:
 
Bolan said:
Exactly...:ROFLMAO::ROFLMAO::ROFLMAO::ROFLMAO:
Click to expand...
You're a animal bro, no bullshit
james mcavoy im not human GIF by Saturday Night Live
 
Bolan said:
Thursday
Chest
AM Compound movements
Split A.
Warm up
50 Crunches
50 Hyperextensions
15min Treadmill
50 Pushups
Flat DB Bench -Feeders...... 50x25 75x25 125x25 Working set 175x13.
Decline DB Bench -Feeders..... 50x25 75x25 125x25 150x20 Working set 175x12
Chest forward dips... I have my partner pull out just a little on my feet for the extra stretch
Feeders BWx25 Belt with hook.. 25#x25 45x25 Working set BW+90x17
Flat DB Flys elbows bent....Feeders 45x25 65x25 75x20 Working set 100x20.... Feeling strong!
(No inclines, did em on delt day.. Yesterday)

PM Pump Set
Split B.
Warmup same as above
Pec Deck 50x25 50x25 50x25 50x25 Pumped......
Cable crossover lower pulley... 35x50 35x50 35x50 Focusing on the squeeze
Cable crossover upper pulley..... 35x50 35x50 35x50 Same ''
Stiff arm incline flys 15x50 15x50 20x50
Stiff arm Flat flys 15x50 15x50 15x50.....Almost spent.
Elbows in DB Pullovers 45x25 45x25 45x25
Finisher... Back to pec deck for reps n reps....
Doggcrapp stretches Flat Fly W45# DB's drop to the stretch position and stretch for 90sec +

Im done...Was a super strong day in my compound movements Sust and NPP+Var working as planned.. Still waiting on the Mast saturation but will be this week.... should be 4 weeks now.

Getting for my 3 o'clock Appt then headed home!

BTW... another big snowstorm on Sat.... There already talking 12" here... wet heavy ass snow.
Power outages again im sure since they havent really fixed the powergrid from last storm... Just patchwork to get power to the people.... Still see trees hanging on lines. everywhere.. FML.
Click to expand...
That’s INSANE strength!

Just curious were you naturally a bigger guy growing up in your youth?
 
Bolan said:
Thursday
Chest
AM Compound movements
Split A.
Warm up
50 Crunches
50 Hyperextensions
15min Treadmill
50 Pushups
Flat DB Bench -Feeders...... 50x25 75x25 125x25 Working set 175x13.
Decline DB Bench -Feeders..... 50x25 75x25 125x25 150x20 Working set 175x12
Chest forward dips... I have my partner pull out just a little on my feet for the extra stretch
Feeders BWx25 Belt with hook.. 25#x25 45x25 Working set BW+90x17
Flat DB Flys elbows bent....Feeders 45x25 65x25 75x20 Working set 100x20.... Feeling strong!
(No inclines, did em on delt day.. Yesterday)

PM Pump Set
Split B.
Warmup same as above
Pec Deck 50x25 50x25 50x25 50x25 Pumped......
Cable crossover lower pulley... 35x50 35x50 35x50 Focusing on the squeeze
Cable crossover upper pulley..... 35x50 35x50 35x50 Same ''
Stiff arm incline flys 15x50 15x50 20x50
Stiff arm Flat flys 15x50 15x50 15x50.....Almost spent.
Elbows in DB Pullovers 45x25 45x25 45x25
Finisher... Back to pec deck for reps n reps....
Doggcrapp stretches Flat Fly W45# DB's drop to the stretch position and stretch for 90sec +

Im done...Was a super strong day in my compound movements Sust and NPP+Var working as planned.. Still waiting on the Mast saturation but will be this week.... should be 4 weeks now.

Getting for my 3 o'clock Appt then headed home!

BTW... another big snowstorm on Sat.... There already talking 12" here... wet heavy ass snow.
Power outages again im sure since they havent really fixed the powergrid from last storm... Just patchwork to get power to the people.... Still see trees hanging on lines. everywhere.. FML.
Click to expand...
@Bolan
Dam Bo, your Thurs chest day is a hella split, looks good. Compound movements in the am? How early do you start bro?

Casey.
 
Bamm-bamm said:
That’s INSANE strength!

Just curious were you naturally a bigger guy growing up in your youth?
Click to expand...
Yeah... I was good at sports in school... Football and Hockey.
My SR year I weighed close to 220#'s with VERY little fat always had abs even eating Pizza and shit.
Always strong also.
The Seniors would get pissed in the weight room because when I was a freshman I was beating almost everybody in their lifts. a 14 yr old beating 18yr olds. That didnt go over well...lol
 
Sunrise Pharma said:
@Bolan
Dam Bo, your Thurs chest day is a hella split, looks good. Compound movements in the am? How early do you start bro?

Casey.
Click to expand...
Depends on my clients.... I like to get the Compounds done before 7AM So anywhere between 3AM and 7AM im doing my CP movements for the day......
Then I just drive the blood, nutrients and sculpt/shape on my PM "Pump" Sets...
Why 25 reps for feeders????
Its just my OCD.
 
Friday.
Arms!!!
Warmup 50 crunches 50 Hyperextensions
15 min treadmill
Just arms ... no Am/ PM Sets just 1 workout.
Biceps
DB hammer Curls Front and side. Feeders..... 35x25 45x25 55x25 Working set 70x16 Each side.
45 degree bench lying DB curls. Feeders 25x25 30x20 Working set 40x12 Pumped...
Spider curls, Fixed Barbells. Feeders 60x25 70x25 Working set 75x15
21's On a preacher bench... DB... 1 at a time..Feeders 25x7x7x7 35 7x7x7 Working Set 40x7x7x7
Concentration curls..... 25x Your not suppose to count.......:)

Triceps
Warmup/ Tri pulldown.
Tricep kickbacks -Feeders..25x25 25x25 30x22 working set 35x17
Close grip DB press Feeders.... 45x25 60x25 70x25 Working set 80x14 Pumped
Overhead rope extensions... spreading the rope fully apart. Feeders...35x25 45x23 55x18 Working set 60x14
Db Skulls with light weight to really concentrate on the squeeze 25x a bunch....
Thats it... My normal Friday.
Still feeling strong AF!!
 
Bolan said:
Thanks @Jbswole40
Just got power back about 20 min ago..... We had 8" of heavy wet snow fall in the span of 3 hours... The ground isnt frozen anymore so all the pine trees were top heavy and decided to uproot themselves like they got sick of the dirt.....lol
Got some things to post but for now I have to get to the Gym and see If the power is on there.
Thank fuck, powers back on.
Game on Wayne!
Game on Garth!!!
Click to expand...
Hey Big B!

Heavy snow, early morning training sessions, potential power outage at gym and you still made it and punished a workout. Nice!!!
I gotta say, just like @Nood commented above, I cant wait to start reading your log... gonna be a lot of good ideas and styles to take in...

Casey.
 

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