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

Funday Monday........My Fave.

LEGS!
Warm up
50 Crunches
50 Hyperextensions
15 min treadmill
100x25 150x25 200x20 Hamstring curls/ Same as last week<<<<<
100x25 150x25 200 x25 leg extensions/ Same as last week<<<<<<

SUPER SQUATS! 🤮
Feeders 145x25 235x25 365x20 ( All up from last week ) WORK SET
520x20 Reps without reracking... 20 in a row. Same weight as last week... Will bump it up with a couple of washers next week.
This one took me 45min to do the 520#'s and felt STRONG AGAIN Yeah I barfed...The price we pay to be famous....... :)
I was gunna try the Pendulim squat after my SS's but naaa... Quads, Hammies were just not willing....lol.. I bought the Pendulim and I never used it yet....lol

Rest for 15-20...
Calf raises
50x30 70x30 110x30 Top set 145x14.
Seated calf raises toes in and out/ working outer and inner
50x30 80x26 110x Repped out

Everything is a go... I weighed in @ 319 and had my Monday pinch done... she got 11.4% this week... not to bad.
I've lowered my calories by cutting back on some carbs and using much less slin... Still feel like an Ox.
This was a new venture for me and I have been totally pleased and makes me want to Train all the damn time... like a breath of fresh air, newfound DRIVE!!!.
Very very impressed with Sunrise, I feel like a kid again. (y)(y)(y)

If you notice my workouts rarely change anymore.... If its working why change things. :)
 
Jbswole40 said:
donald trump gop GIF by Election 2016
Click to expand...
Here ya go!
 

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Bolan said:
Funday Monday........My Fave.

LEGS!
Warm up
50 Crunches
50 Hyperextensions
15 min treadmill
100x25 150x25 200x20 Hamstring curls/ Same as last week<<<<<
100x25 150x25 200 x25 leg extensions/ Same as last week<<<<<<

SUPER SQUATS! 🤮
Feeders 145x25 235x25 365x20 ( All up from last week ) WORK SET
520x20 Reps without reracking... 20 in a row. Same weight as last week... Will bump it up with a couple of washers next week.
This one took me 45min to do the 520#'s and felt STRONG AGAIN Yeah I barfed...The price we pay to be famous....... :)
I was gunna try the Pendulim squat after my SS's but naaa... Quads, Hammies were just not willing....lol.. I bought the Pendulim and I never used it yet....lol

Rest for 15-20...
Calf raises
50x30 70x30 110x30 Top set 145x14.
Seated calf raises toes in and out/ working outer and inner
50x30 80x26 110x Repped out

Everything is a go... I weighed in @ 319 and had my Monday pinch done... she got 11.4% this week... not to bad.
I've lowered my calories by cutting back on some carbs and using much less slin... Still feel like an Ox.
This was a new venture for me and I have been totally pleased and makes me want to Train all the damn time... like a breath of fresh air, newfound DRIVE!!!.
Very very impressed with Sunrise, I feel like a kid again. (y)(y)(y)

If you notice my workouts rarely change anymore.... If its working why change things. :)
Click to expand...
Hey Big B,

Man I'm jealous as hell and also at the same time really happy that you got a hold of that new drive, new ambition again and a shit load of energy. That leg workout is a true MO-FO. Man, that schedule and workout looks tough and I'm a past 3 event dude and was a not so bad squatter. Also, the pinch test at 319 was 11.4??? Again my dude, pretty frikin impressive in my book. You have a lot more to offer the gang here with your background and sharing your veteran experiences in the sport. Hoping you plan another venture after the log or at least after the cut period... You gotta lot to offer brother!

Casey.
 
Sunrise Pharma said:
Hey Big B,

Man I'm jealous as hell and also at the same time really happy that you got a hold of that new drive, new ambition again and a shit load of energy. That leg workout is a true MO-FO. Man, that schedule and workout looks tough and I'm a past 3 event dude and was a not so bad squatter. Also, the pinch test at 319 was 11.4??? Again my dude, pretty frikin impressive in my book. You have a lot more to offer the gang here with your background and sharing your veteran experiences in the sport. Hoping you plan another venture after the log or at least after the cut period... You gotta lot to offer brother!

Casey.
Click to expand...
Thanks Casey!
Pinch tests are not always accurate but give a ballpark figure... All my abs are in and onion peel skin..but still thinking If I were Hydrostatic weighed OR dexa scan Id be in the 12's... AND I just cut back some carbs. Looking like 280-290 @ 10% We will see!!
 
Tuesday
Back @ Tri's
Compound movements
Warm up
50 Hyperextensions
50 crunches.
35 min Treadmill
Stiff arm pulldowns Feeders 25x35 60x25 75x25 Working set 160x16. upping the weight next week
One arm bent over rows Feeders 50x25 75X25 150x20 Working set 165x11.....2 more than last week.
Rack Pulls Feeders 145x25 235x25 300x18 Working set 315x12..
Assisted pull ups..... 5 sets wide grip. repped out.

Back Pump Sets PM
50 Crunches
50 Hyperextensions.
15min Treadmill
Chest assisted T-bar rows...135x50 135x50 135x50
Single arm pullbacks 50x50 50x50 50x50 100x35
DB shrugs 60x26 100x20 100x20 back off set 50x repped out
Finished off with Assisted Pullups 3 sets narrow grip.. Didn't count.

Tris
Compound movements AM
Close grip bench Feeders 185x25 210x25 310x18 Working set 365x12.
Dips ( straight up and down posture) BWx27 belt hook 45#x25 90x25 Working set 130x14!!!!
Skull Crushers Bar x25 90x25 Working set 140x10
DB pullovers 50x25 75x25 Working set 110x16 ...Feeling goooood.

Tris
Pump sets.. PM
Tricep Pulldowns/pushdowns.45x50 90x35 115x30
Overhead rope extensions 40x50 60x25. 60x25
Across the body pressdowns..35x30 40x20 60x20.

A pump that hurt so bad means its too good. :)
The drop in Carbs n slin really isnt bugging me too much... Staying full so far... Gut feels wonderful.....................................
Tomorrow will prob be my last day of training for the week... We have a storm coming that they said they are not measuring in inches.... but rather feet....My areas forecast is 18-24" heavy wet snow and high winds (55+ Gusts) Power outages are already being talked about and have been seeing line workers in their big old bucket trucks coming steadily down from Canada to help us out.
I will Send @Jbswole40 or Casey an Email if the power is out too long!
 
Bolan said:
Tuesday
Back @ Tri's
Compound movements
Warm up
50 Hyperextensions
50 crunches.
35 min Treadmill
Stiff arm pulldowns Feeders 25x35 60x25 75x25 Working set 160x16. upping the weight next week
One arm bent over rows Feeders 50x25 75X25 150x20 Working set 165x11.....2 more than last week.
Rack Pulls Feeders 145x25 235x25 300x18 Working set 315x12..
Assisted pull ups..... 5 sets wide grip. repped out.

Back Pump Sets PM
50 Crunches
50 Hyperextensions.
15min Treadmill
Chest assisted T-bar rows...135x50 135x50 135x50
Single arm pullbacks 50x50 50x50 50x50 100x35
DB shrugs 60x26 100x20 100x20 back off set 50x repped out
Finished off with Assisted Pullups 3 sets narrow grip.. Didn't count.

Tris
Compound movements AM
Close grip bench Feeders 185x25 210x25 310x18 Working set 365x12.
Dips ( straight up and down posture) BWx27 belt hook 45#x25 90x25 Working set 130x14!!!!
Skull Crushers Bar x25 90x25 Working set 140x10
DB pullovers 50x25 75x25 Working set 110x16 ...Feeling goooood.

Tris
Pump sets.. PM
Tricep Pulldowns/pushdowns.45x50 90x35 115x30
Overhead rope extensions 40x50 60x25. 60x25
Across the body pressdowns..35x30 40x20 60x20.

A pump that hurt so bad means its too good. :)
The drop in Carbs n slin really isnt bugging me too much... Staying full so far... Gut feels wonderful.....................................
Tomorrow will prob be my last day of training for the week... We have a storm coming that they said they are not measuring in inches.... but rather feet....My areas forecast is 18-24" heavy wet snow and high winds (55+ Gusts) Power outages are already being talked about and have been seeing line workers in their big old bucket trucks coming steadily down from Canada to help us out.
I will Send @Jbswole40 or Casey an Email if the power is out too long!
Click to expand...
Nothing has exploded me more than dips.

Well maybe deadlifts and decline bench. But decline is like a dip I guess.
 
Johnnyhartly said:
Nothing has exploded me more than dips.

Well maybe deadlifts and decline bench. But decline is like a dip I guess.
Click to expand...
Dips have always been drivin' into my head ever since I started training.
Nothing builds Tri's and Chest like Dips. Just have to vary the angle.
I still hate em... Especially after 2 shoulder surgeries and a Pec reattachment. :ROFLMAO::ROFLMAO::ROFLMAO:
 
Bolan said:
Dips have always been drivin' into my head ever since I started training.
Nothing builds Tri's and Chest like Dips. Just have to vary the angle.
I still hate em... Especially after 2 shoulder surgeries and a Pec reattachment. :ROFLMAO::ROFLMAO::ROFLMAO:
Click to expand...
damn thats a bitch.

I feel like they hit back too.

I would say they are great total upper body builder.
 
Jbswole40 said:
I do them leaned forward, I have alot of indirect tri work..I rarely do arm days..I need more chest progress
Click to expand...
Start hanging chains like branch Warren... LOL.....I had NEVER seen that before I saw him doing that. Thats nutz..... I add weight but its on a hook belt but not 200#'s of fuckin chain!!!!lollolol
 

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