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

Nood said:
Went with 275 but just couldn’t make it this week. Went In ready to kill it but my quads weren’t what got to me it was the standing holding the weight and getting impatient for the next rep, just couldn’t find my happy place 😂, it’s not easy and that’s what I Love it!!!

Breathing was Way better than last week. Racked it at 15 reps which is still an accomplishment for me. I was disappointed so I drop the weight to 225 and went to failure pumping them out, put it on the safety’s and rep 18 no pauses. Legs are already sore 😎
Now I know my starting weight to push myself harder each week.

I did measure the legs a couple weeks ago so I’ll check them in 3-4 weeks. Pants are already tight so we will see what happens 😂
Click to expand...
Bro....if your getting impatient for the next rep... Do your rep!!!!! If you can.
You dont have to stand there and take deep breaths just to expand the ribcage.... those big deep breaths come around 11-16 reps for me..More like 11 now that I bumped it up to 540x20. The time I have to stand there and breathe for 5 min is because im not sure I can get that rep!!!!!! But once your breathing kicks in at the right time, you'll know when to
drop in for another rep. :)
Fuckin awesome @Nood
15 isnt easy.....but its an awesome place to start!
Next week shoot for 18 with the same weight (y)
 
Bolan said:
Bro....if your getting impatient for the next rep... Do your rep!!!!! If you can.
You dont have to stand there and take deep breaths just to expand the ribcage.... those big deep breaths come around 11-16 reps for me..More like 11 now that I bumped it up to 540x20. The time I have to stand there and breathe for 5 min is because im not sure I can get that rep!!!!!! But once your breathing kicks in at the right time, you'll know when to
drop in for another rep. :)
Fuckin awesome @Nood
15 isnt easy.....but its an awesome place to start!
Next week shoot for 18 with the same weight (y)
Click to expand...
It’s not that I was impatient, more along the lines this is Hard to stand here and breath so I just do the rep! I definitely need to take the break to breath it just isn’t easy 😂 I’ll take a 1min rest when I needed to take 5min that’s the hard part. A few more leg days and I’ll get better at it! Just going to make me stronger 💪
 
Tuesday
BaCk and a little bit of Tricep work.
Warmup
50 Hyperextensions
50 crunches
20 min Treadmill

Compounds Am
Back

Stiff arm pulldowns---------- Feeders........30x40 60x40 90x40 Working set 165x11

One arm bent over rows----Feeders........50x25 70X25 125x25 Working set 165x12... felt heavy today!

Rack pulls--------------------- Feeders..........145x25 245x25 325x25 Working set 415x10

Assisted pull ups............ 3 sets wide grip 3 narrow grip...Both to failure.

DC stretches.

Back Pump Sets PM
Warmup
50 Crunches
50 Hyperextensions
20 min Treadmill

Chest assisted T-bar rows------------165x50 165x50 165x40.... Already stuperpumped

Single arm pullback machine--------50x50 50x50 50x50 115x44 Right arm 115x46 left arm Wanted to stop right here, pumps hurt..but you know what that means... You gotta work through that pump to reach the outer limits.

DB shrugs 65x25 100x25 100x25 back off set 50#x repped out. Same as last week.

Finished off with Assisted Pull-ups more weight so lighter the load. 3 sets wide grip. 3 sets narrow grip

DC Stretch.

Bolan approved back W/O... I know you guys say (Heck even my guys tell me to slow down) ...your doing to much... volume yada yada yada. It works for me, and it works for others.
5x5 works for others
FST-7 Works for some......lol.
You have to find what works for you, once you find it... do not deviate. (y)

Tris
AM

Compound movements

Close grip bench------------Feeders.........135x25 175x25 315x25 Working set 400x13
That's enough for heavy shit in the AM


Tris
PM pump sets

Tricep Pulldowns/pushdowns--------45x50 70x40 100x40. Same as last week

Behind the back/seated Rope extensions from the bottom pulley----------40x50 50x50. 50x50

Change up in Cycle plans
1g Sunrise Pharma Sustanon 250 w/k
600mg Sunrise Pharma Mast E Heritage CSO line w/k
Dropped the NPP. Can only take so much 19-nor's for not so long. We'll see how much strength I might lose.
4ius Sunrise Pharma 99.3% Pharma blues before bed.
Thats it!!!
 
Wed
Chest and light bicep work
Warm up
50 Crunches
50 Hyperextensions
20 min Treadmill
Pec deck 25x warming up


Flat DB Bench 20 degree angle- Feeders-------60x25 120x25 165x25 Working set 195x12... Same as last week.

Decline DB Bench- Feeders------------ 75x25 125x25 165x25 Working set 195x12.... Crazy heavy... Felt good.

Chest forward dips Feeders-------------.BWx25 Belt with hook... 25x25 45x25 Working set BW+145x16.. adding weight next week.

Flat DB Flys elbows bent -Feeders----- 45x25 65x25 75x25 Working set 110x12

DC Stretch-------50#DB's


PM Pump Set

Warmup
50 Hypers
50 Bicycle crunches.
20 min treadmill.
50 Pushups

Pec Deck 65x25 65x25 65x25 65x25.

Cable crossover lower pulley----40x50 40x50 40x50

Cable crossover top pulley-------40x50 40x50 40x50

Stiff arm incline flys-----------------25x50 25x50 25x50

Stiff arm Flat flys--------------------20x50 20x50 20x50

Elbows in DB Pullovers.----------45x25 45x25 45x25

Finished with Pec deck with drop sets

DC stretch 50#'s didn't count.



Light Bicep work...
Concentration curls 25x25 35x25 45x25

Light hammer curls 45x25 55x25 65x25

Ran the rack again until my Bi's felt like they were gonna pop.

Another strong W/O... Pump sets were the same as last week as im not looking for new growth, just to pump,feed the muscles and still in my old age... Trying to stretch muscle fascia....lololol.
 
Thursday!
Delt day......Boulder shoulders!
Warmup
50 crunches
50 hyperextensions
20 min Treadmill
Red Theraband to warm up the shoulder joints.

Compound movements
AM

Standing OHP W/DB's--Feeders ----------35x25 65x25 115x25 Working set 135x12

Seated Behind neck on the Smith---Feeders,----50x25 100x25 185x25 Working set 275x11.. Crazy heavy for me, had help on the last rep.

60 degree Incline DB press- Front delts- Feeders------75x25 125x25 155x25 Working set 195x10 HEAVY!

Seated face pulls--Feeders-------------75x25 135x25 165x25 Working set 195x9

Still feeling strong on my compound movements... waiting for the NPP to clear my system and see if the strength drops off.
Im sure it will....lol


Delts PM pump
Warm up
50 Crunches
50 Hyperextensions
20 min Treadmill
Theraband movements.

Seated bent over laterals------- 35x30 35x30 35x30... Same as last week

Upright rows with DB's ----------45x35 45x35 45x35. They are burning now... HOT HOT HOT!

Leaning side laterals 25x40 25x40 25x40 Same as last week

Behind the back side laterals with @ 50# band 3 sets to failure. Same again.

Delts were so pumped after todays AM/PM sets that I thought about dropping the weight and do less reps on my pump sets. BUT....Im stubborn and like pain, the right kind of pain. (y)
 
Friday
Armz!!
Warmup
50 crunches
50 Hyperextensions
20 min treadmill
20# DB curls warming up


Biceps

DB hammer Curls Front and side-Feeders------------35x25 45x25 80x25 Working set 115x12. Both arms.

45 degree bench DB curls----------Feeders------------ 25x25 30x25 Working set 70x14 Right Arm 70x12 Left arm

Spider curls Barbell-------------------Feeders------------ 60x25 70x25 110x25 Working set 145x12

21's On a preacher bench-----------Feeders------------ 25x7x7x7 35 7x7x7 Working Set 50x7x7x7.

Concentration curls 3 sets.. 25xDidnt count.
Bi's totally smoked... pumped... Can't touch my nose.


Triceps

Tri pulldown..... warming up the elbows

Close grip DB press Feeders---------45x25 60x25 90x25 Working set 135x14

Overhead rope extensions top pulley--Feeders-------35x25 45x25 75x25 Working set 115x14

Across the body Tricep pulldowns upper pulley------Feeders 25X25 55x25 75x25 Working set 100x14

Db Skulls 3 sets 35x didnt count.

Finisher.... Bench dips with 2 wheels on lap.

Nice quick arm W/O with heavy weights ( for me) really got the arms swole..... Striations are coming out in the triceps, a nice feathering if you will.
12 Point pinch today 287#'s and pinched out at 9.6 again! WTF.... Added in Kcals and an extra meal still got the onion peel skin....Or commonly known as Dick skin... Or Cockbody....LMAO.

Sunrise Pharma Sustanon 250 1g W/K
Sunrise Pharma Mast E in the heritage line up 600mg W/K <<<< Smooooooth! Bicep shots this AM.
Sunrise Pharma 99.3% Pharma blues HGH 4 ius before bed
That's it!!!!! Low dosin' (y)
 
Bolan said:
Bro....if your getting impatient for the next rep... Do your rep!!!!! If you can.
You dont have to stand there and take deep breaths just to expand the ribcage.... those big deep breaths come around 11-16 reps for me..More like 11 now that I bumped it up to 540x20. The time I have to stand there and breathe for 5 min is because im not sure I can get that rep!!!!!! But once your breathing kicks in at the right time, you'll know when to
drop in for another rep. :)
Fuckin awesome @Nood
15 isnt easy.....but its an awesome place to start!
Next week shoot for 18 with the same weight (y)
Click to expand...
How tf do you stand there with 540 on your back till you knock out 20 reps?? lol don’t you get fatigued?
 
Astro95 said:
How tf do you stand there with 540 on your back till you knock out 20 reps?? lol don’t you get fatigued?
Click to expand...
Do I get fatigued???? Crazy ass Question :ROFLMAO::ROFLMAO::ROFLMAO::ROFLMAO:
Your fuckin right I do!!!!!!!!!! I Puke.... wanna pass out and all the fun shit that goes along with HARD work.
It isn't an easy thing to do..... My whole body shakes uncontrollably.... the bar.... Even tho its padded and a towel padding my back.....But the results......:)
I feel like the bar is going to drive straight through me and cut me in half. Im still sporting 32" Quads @ 55
I say I love leg day.... But its that positive mindset I need to achieve.. And many others.
Look @ the Pros.....Its all hard work... just grinding, grinding, grinding. Its that type of mentality you need.
You gotta be nuckin futs and just DGAF.
Just have to do it, I know of no other way. (y)
 
Astro95 said:
Also makes me wonder how much you can squat if you can do 540x20 700ish 8? lol crazy
Click to expand...
We were trying to figure out what my Max would be, but im not going to try it... BUT the kid I train and does leg day with me...Hes going to try for a 675# Squat in 2 weeks.... Just because he's young....lol
Id probably break in half.
OR
I just might hit 7 bones for 1.
Still aint gunna try!!! lololol
 
....damn Bolan! missed a few pages of your log and you went and threw another 10 more lbs on your working leg set. on a cut... you are a monster sir. I noticed you your consistent with this routine on the large volume feeder sets. you feel that the pump gives you more growth/strength over time? You are cranking out a tremendous amount per routine. Some of your feeder sets are my working sets for weight lmao.

keep it up!
 
nightwing said:
....damn Bolan! missed a few pages of your log and you went and threw another 10 more lbs on your working leg set. on a cut... you are a monster sir. I noticed you your consistent with this routine on the large volume feeder sets. you feel that the pump gives you more growth/strength over time? You are cranking out a tremendous amount per routine. Some of your feeder sets are my working sets for weight lmao.

keep it up!
Click to expand...
Yes I got up to 540... it was quite the shock....I dont know if Im going to try 540 again since this one took an hout and 15 min to finish. Probably the hardest set I've ever done....When I was younger it wasn't so bad.
I still have wicked DOMS from Mondays Super Squat, usually im recovered by now.
Yes... Ive been very consistent with my training, I dont vary much on my W/O's because they have worked for years.
Now the feeder sets were something an old coach taught me and drove it into my head.
The reason is this.....
Get a massive pump before doing your working set (To failure) His theory and mine now also was to create an
already pumped say chest for example.....To create more resistance "causing more micro tears". AND this is a big one...
To stretch the muscle fascia out to create thicker growth. (y)
 
Bolan said:
Yes I got up to 540... it was quite the shock....I dont know if Im going to try 540 again since this one took an hout and 15 min to finish. Probably the hardest set I've ever done....When I was younger it wasn't so bad.
I still have wicked DOMS from Mondays Super Squat, usually im recovered by now.
Yes... Ive been very consistent with my training, I dont vary much on my W/O's because they have worked for years.
Now the feeder sets were something an old coach taught me and drove it into my head.
The reason is this.....
Get a massive pump before doing your working set (To failure) His theory and mine now also was to create an
already pumped say chest for example.....To create more resistance "causing more micro tears". AND this is a big one...
To stretch the muscle fascia out to create thicker growth. (y)
Click to expand...
Wait, so you stand there with a bar on your back for an hour straight?
 
Bolan said:
I just dont stand there... I squat it :ROFLMAO: :ROFLMAO: :ROFLMAO: :ROFLMAO:
Hour and 15 min on this last one..
I might back off next week but it’s really etching out my legs as the norm.
Click to expand...
Hour 15 with 540 on your back and 20 squats… you’d outwork any Mexican I’ve ever met lmao!! Fucking savage. That outta be a record.
 
Bolan said:
Look how fast he does it... no way in hell could I do it that quickly
Click to expand...
Granted that it's even real. Kazmaire has even stated the weights were fake. Not to be a negative Nancy. But it was for a wrestling event, so it's possible it was simply for show.
 
Bolan said:
Yes I got up to 540... it was quite the shock....I dont know if Im going to try 540 again since this one took an hout and 15 min to finish. Probably the hardest set I've ever done....When I was younger it wasn't so bad.
I still have wicked DOMS from Mondays Super Squat, usually im recovered by now.
Yes... Ive been very consistent with my training, I dont vary much on my W/O's because they have worked for years.
Now the feeder sets were something an old coach taught me and drove it into my head.
The reason is this.....
Get a massive pump before doing your working set (To failure) His theory and mine now also was to create an
already pumped say chest for example.....To create more resistance "causing more micro tears". AND this is a big one...
To stretch the muscle fascia out to create thicker growth. (y)
Click to expand...
How big do you think you were when you started this style training @Bolan? Always stick to one working set to failure?
 
Bolan said:
Do I get fatigued???? Crazy ass Question :ROFLMAO::ROFLMAO::ROFLMAO::ROFLMAO:
Your fuckin right I do!!!!!!!!!! I Puke.... wanna pass out and all the fun shit that goes along with HARD work.
It isn't an easy thing to do..... My whole body shakes uncontrollably.... the bar.... Even tho its padded and a towel padding my back.....But the results......:)
I feel like the bar is going to drive straight through me and cut me in half. Im still sporting 32" Quads @ 55
I say I love leg day.... But its that positive mindset I need to achieve.. And many others.
Look @ the Pros.....Its all hard work... just grinding, grinding, grinding. Its that type of mentality you need.
You gotta be nuckin futs and just DGAF.
Just have to do it, I know of no other way. (y)
Click to expand...
That’s Motivation right there ! 💪
 
Nood said:
How big do you think you were when you started this style training @Bolan? Always stick to one working set to failure?
Click to expand...
Been so long I cant remember... I want to say I was 17 and 18.. then got away from it for Powerlifting.
Then back to bodybuilding... So prob 20-25 something years. Barring injuries
 
Nood said:
How big do you think you were when you started this style training @Bolan? Always stick to one working set to failure?
Click to expand...
Big... Humm... when I started back at it full time I was probably 225-235ish pounds
 
Bolan said:
Big... Humm... when I started back at it full time I was probably 225-235ish pounds
Click to expand...
Nice! Made a ton of gains since then.. I’m enjoying trying this style training. I have a hard time sticking to one heavy working set though. Always want to do more, maybe I’m my worst enemy 🤷‍♂️
 
Nood said:
Nice! Made a ton of gains since then.. I’m enjoying trying this style training. I have a hard time sticking to one heavy working set though. Always want to do more, maybe I’m my worst enemy 🤷‍♂️
Click to expand...
Then you haven't gone heavy enough yet... you'll know when you have the right weight is when you go to complete failure on your working set. Yates style!
 
Bolan said:
Thursday!
Delt day......Boulder shoulders!
Warmup
50 crunches
50 hyperextensions
20 min Treadmill
Red Theraband to warm up the shoulder joints.

Compound movements
AM

Standing OHP W/DB's--Feeders ----------35x25 65x25 115x25 Working set 135x12

Seated Behind neck on the Smith---Feeders,----50x25 100x25 185x25 Working set 275x11.. Crazy heavy for me, had help on the last rep.

60 degree Incline DB press- Front delts- Feeders------75x25 125x25 155x25 Working set 195x10 HEAVY!

Seated face pulls--Feeders-------------75x25 135x25 165x25 Working set 195x9

Still feeling strong on my compound movements... waiting for the NPP to clear my system and see if the strength drops off.
Im sure it will....lol


Delts PM pump
Warm up
50 Crunches
50 Hyperextensions
20 min Treadmill
Theraband movements.

Seated bent over laterals------- 35x30 35x30 35x30... Same as last week

Upright rows with DB's ----------45x35 45x35 45x35. They are burning now... HOT HOT HOT!

Leaning side laterals 25x40 25x40 25x40 Same as last week

Behind the back side laterals with @ 50# band 3 sets to failure. Same again.

Delts were so pumped after todays AM/PM sets that I thought about dropping the weight and do less reps on my pump sets. BUT....Im stubborn and like pain, the right kind of pain. (y)
Click to expand...
Hell I thought I was one of the only guys still doing standing OHDB press & behind the head military press (after getting fatigued so my weights r lower, less stress on shoulders)!
Good to see!!👍💪
 

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