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

[Bolan]

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!!

Both are my fave .... Isolation movements for cuts.....but size.. def OHDB... I like standing because it gives some core work and when the reps get hard you can cheat a little with your legs

 

[chadmack]

Both are my fave .... Isolation movements for cuts.....but size.. def OHDB... I like standing because it gives some core work and when the reps get hard you can cheat a little with your legs

Exactly best core work there is, takes every stabilizing muscle u have!
Yes squeeze that last rep or 2 out!
Getting the weight up & down can get a little hairy some time though

 

[Bolan]

Its the weekend, time to rest, eat and rest some more!!!!

 

[Sunrise Pharma]

Make the day yours, train hard, eat hard, rest hard.
Enjoy the weekend... I AM OFF!!!!! Until Squats on Monday!! I cant wait!!
Maybe I'll do em today...................................................................................................................

Great advise!

After reading this... it has spiked my ambition to get into the gym and smash that workout in the mouth!!!
LETS GOOOOOOO.

KC

 

[Bolan]

Great advise!

After reading this... it has spiked my ambition to get into the gym and smash that workout in the mouth!!!
LETS GOOOOOOO.

KC

Give it hell brother!!!!
LETS GOOOOOOOOOOOO!!!!!!!!

 

[Nood]

Great advise!

After reading this... it has spiked my ambition to get into the gym and smash that workout in the mouth!!!
LETS GOOOOOOO.

KC

Yeah Man Turn The INTENSITY UP!!! Going all out Dorian Yates Style Next week! LETS GOOO

 

[Bolan]

Yeah Man Turn The INTENSITY UP!!! Going all out Dorian Yates Style Next week! LETS GOOO

Leg day tomorrow brother!!!!!!! Whooooooo!!!!!
LETS GOOOOOOOOOO!!!!!

 

[Nood]

Leg day tomorrow brother!!!!!!! Whooooooo!!!!!
LETS GOOOOOOOOOO!!!!!

Hell Yeah! I’m showing up pissed off and ready to SQUAT! I’m making 20!! LETS GOOOO!!

 

[Sunrise Pharma]

Bolan, you have posted some awesome workouts in this log brother. Your the Leg Day workout still look sick!

Casey.

 

[Bolan]

Bolan, you have posted some awesome workouts in this log brother. Your the Leg Day workout still look sick!

Casey.

I love leg day......

 

[Bolan]

MONDAY!!!
Fuckin' LEG DAY!!!!!!! LETS GOOOOOO!!!!!!!!!
Warm up
50 Bicycle crunches
50 Hyperextensions
20 min treadmill

110x25 170x25 225x25 Hamstring curls

110x25 170x25 225x25 leg extensions
Knees are warm, ready for takeoff.


Super Squats

Feeders--------145x25 245x25 375x25 WORKING SET 540x20 Same as last week.... I decided to do the same since last weeks 540 really took its toll on me, today wasn't SO bad... Finished up within an hour, but still went to total failure and dropped the weights on last rep... No way I was reracking. No way was I walking for a half hour either.
And if anyone want's to know..... I fuckin puked my guts out.
NEARLY passed out also.... People were getting ready to call the WAHHHMBULANCE!!!!!!
Man up Bo!


The client I train legs with got his 525x20!!!! I was super proud of this accomplishment.
Wish I were young again But I still smoked him



45 min rest... Needed the extra 15 min.


Seated Calf raises Feeders------- 40x40 60x40 125x40 Working set 195x15.... Increasing the weight next week!!!

Standing Calf raises toes in/out------ 50x2x30 100x2x25 135x2x21..... Kept the weight the same as last week
Im fuckin spent.

Still feeling strong after dropping the NPP and YK-11 the last couple week.... I got nothing to bitch about at all.
Keep staying positive, keep training harder than you ever have before ( Without overtraining) and you will be rewarded, I know I say this alot but its totally true. Its all about the positive mindset, the go get em attitude and never... I mean never give up.

 

[Nood]

Have to get myself psyched up for Legs today! I need to interview some guys for a training partner don’t mind working out by myself usually but I could use the support today lol.

 

[Nood]

MONDAY!!!
Fuckin' LEG DAY!!!!!!! LETS GOOOOOO!!!!!!!!!
Warm up
50 Bicycle crunches
50 Hyperextensions
20 min treadmill

110x25 170x25 225x25 Hamstring curls

110x25 170x25 225x25 leg extensions
Knees are warm, ready for takeoff.


Super Squats

Feeders--------145x25 245x25 375x25 WORKING SET 540x20 Same as last week.... I decided to do the same since last weeks 540 really took its toll on me, today wasn't SO bad... Finished up within an hour, but still went to total failure and dropped the weights on last rep... No way I was reracking. No way was I walking for a half hour either.
And if anyone want's to know..... I fuckin puked my guts out.
NEARLY passed out also.... People were getting ready to call the WAHHHMBULANCE!!!!!!
Man up Bo!


The client I train legs with got his 525x20!!!! I was super proud of this accomplishment.
Wish I were young again But I still smoked him



45 min rest... Needed the extra 15 min.


Seated Calf raises Feeders------- 40x40 60x40 125x40 Working set 195x15.... Increasing the weight next week!!!

Standing Calf raises toes in/out------ 50x2x30 100x2x25 135x2x21..... Kept the weight the same as last week
Im fuckin spent.

Still feeling strong after dropping the NPP and YK-11 the last couple week.... I got nothing to bitch about at all.
Keep staying positive, keep training harder than you ever have before ( Without overtraining) and you will be rewarded, I know I say this alot but its totally true. Its all about the positive mindset, the go get em attitude and never... I mean never give up.

There it is, Motivation acquired!!! Great Job @Bolan

 

[Bolan]

Have to get myself psyched up for Legs today! I need to interview some guys for a training partner don’t mind working out by myself usually but I could use the support today lol.

Give em hell !!!!!!
Piss off your legs, make them grow..... get all that inside bullshit (Rage, Anger, Government...lol) And give it all to the weights!!!!!!!!!!!!!!!!! GRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRAAAAAAAWWWWWWWWWWW!!!!!!!
And get totally friggin nuts.... Use some nose torque AKA smelling salts... And Go as heavy as you can for them
20 reps!!! You'll know when you have the right amount of weight. You should not at all feel like training legs again at all that day....lol
I know you can do it. Get the fire burning.

 

[MindlessWork]

Time for another round of torture!!!

 

[Bolan]

Time for another round of torture!!!

@Nood .... he's going for it tonight. I can sense it.

 

[MindlessWork]

@Nood .... he's going for it tonight. I can sense it.

And you as well? You both should be on facetime motivating each other

 

[Nood]

Give em hell !!!!!!
Piss off your legs, make them grow..... get all that inside bullshit (Rage, Anger, Government...lol) And give it all to the weights!!!!!!!!!!!!!!!!! GRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRAAAAAAAWWWWWWWWWWW!!!!!!!
And get totally friggin nuts.... Use some nose torque AKA smelling salts... And Go as heavy as you can for them
20 reps!!! You'll know when you have the right amount of weight. You should not at all feel like training legs again at all that day....lol
I know you can do it. Get the fire burning.

Helllll Yeah… That’s the stuff right there!!!!
Just what I needed, I got this , failure isn’t till 20!
Only 14 reps last week 20 is happening Today! LETS GOOOOO!!!!

 

[Bolan]

And you as well? You both should be on facetime motivating each other

I already got my set in.....Im home and comfy ( Except for my legs)
@Nood is just thinking about tonight's W/O. Dudes legs gonna blow up in a month.....

 

[Nood]

I already got my set in.....Im home and comfy ( Except for my legs)
@Nood is just thinking about tonight's W/O. Dudes legs gonna blow up in a month.....

One down one to go!! Everyone should be doing these, it tests you as man and what you’re capable of dealing with ! It’s more than just squats it’s friggin HARD!

 

[Bolan]

One down one to go!! Everyone should be doing these, it tests you as man and what you’re capable of dealing with ! It’s more than just squats it’s friggin HARD!

I had to convince all the guys I train to do these. They didnt want to do it at all..... said it isn't possible.
Once I got them into it. The could not believe that you get use to it over time, and their legs not only grew
they were getting feathered! Then and there I convinced 21 dudes that it works.
Basically Super Squats is to take your 10 rep max.... And do 10 more. Crazy to think that your tapping out @ 10 reps
but somehow through deep breathing, concentration and TRUE GRIT you get them last 10.
No its not easy, if it were... everyone would have massive legs, and ribcage/clavicle.

 

[Bolan]

https://www.amazon.com/SUPER-SQUATS-Pounds-Muscle-Weeks-ebook/dp/B005KCKT0Y

I bought this book in 1989 at Bookland bookstore....llol Remember those?
I did the entire W/O program...... Loved the Supersquats part of it cause My legs were growing like crazy... I dropped the entire W/O program in the book except for the SS's

 

[Battousai]

MONDAY!!!
Fuckin' LEG DAY!!!!!!! LETS GOOOOOO!!!!!!!!!
Warm up
50 Bicycle crunches
50 Hyperextensions
20 min treadmill

110x25 170x25 225x25 Hamstring curls

110x25 170x25 225x25 leg extensions
Knees are warm, ready for takeoff.


Super Squats

Feeders--------145x25 245x25 375x25 WORKING SET 540x20 Same as last week.... I decided to do the same since last weeks 540 really took its toll on me, today wasn't SO bad... Finished up within an hour, but still went to total failure and dropped the weights on last rep... No way I was reracking. No way was I walking for a half hour either.
And if anyone want's to know..... I fuckin puked my guts out.
NEARLY passed out also.... People were getting ready to call the WAHHHMBULANCE!!!!!!
Man up Bo!


The client I train legs with got his 525x20!!!! I was super proud of this accomplishment.
Wish I were young again But I still smoked him



45 min rest... Needed the extra 15 min.


Seated Calf raises Feeders------- 40x40 60x40 125x40 Working set 195x15.... Increasing the weight next week!!!

Standing Calf raises toes in/out------ 50x2x30 100x2x25 135x2x21..... Kept the weight the same as last week
Im fuckin spent.

Still feeling strong after dropping the NPP and YK-11 the last couple week.... I got nothing to bitch about at all.
Keep staying positive, keep training harder than you ever have before ( Without overtraining) and you will be rewarded, I know I say this alot but its totally true. Its all about the positive mindset, the go get em attitude and never... I mean never give up.

Insane work ethic

 

[Nood]

I walked into the Gym today like I was ready to go to War, all business!! Getting my reps, but it was short lived , didn’t hit 20 but added 2 more reps but only counting one since one was a half rep!
I will not quit until I get this!! Standing there holding the weight waiting to drop is TOUGH, @Bolan is a MACHINE! If you’ve never done super squats try it and you’ll have way more respect for the kind of Animal it takes to SQUAT 500lbs for an hour plus!

Bolan thanks for the motivational speech, I was trying to hit that 20 for ya. Kept saying to myself you can’t let him down it’s all good I’m gonna keep pushing!

 

[Sunrise Pharma]

@Nood; @Bolan

Great stuff Nood! Your energy and hard drive is catchy and cool to read. Bolan keeps the inspiration there for the takers. Dig it!!!

Casey.

 

[Bolan]

I walked into the Gym today like I was ready to go to War, all business!! Getting my reps, but it was short lived , didn’t hit 20 but added 2 more reps but only counting one since one was a half rep!
I will not quit until I get this!! Standing there holding the weight waiting to drop is TOUGH, @Bolan is a MACHINE! If you’ve never done super squats try it and you’ll have way more respect for the kind of Animal it takes to SQUAT 500lbs for an hour plus!

Bolan thanks for the motivational speech, I was trying to hit that 20 for ya. Kept saying to myself you can’t let him down it’s all good I’m gonna keep pushing!

And you will be rewarded with massive fuckin legs!!!!!
You'll get it... Keep with the same weight until you get 20 reps.. I dont care if it takes you an hour to finish the
set. Get them 20....... Then next time... add a couple washers to each side.... Washers is old school lingo for 2.5 # plates...lol
You can get em @Nood
Grind, keep grinding.

 

[Bolan]

Tuesday
Back and light Tri work
Warmup
50 Hyperextensions
50 crunches
20 min Treadmill

Compounds Am
Back

Stiff arm pulldowns---------- Feeders-------30x40 60x40 95x40 Working set 165x14... Raise the weight next week

One arm bent over rows----Feeders-------50x25 75X25 135x25 Working set 175x11. Thank god for Versa grip Pro's.

Rack pulls--------------------- Feeders--------145x25 245x25 325x25 Working set 415x16.....Grinding!!!! Raise the weight next week

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

DC stretches.

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

Chest assisted T-bar rows------------165x50 165x50 165x40. Same as last week,crazy ass pump from the compounds in the AM

Single arm pullback machine--------50x50 50x50 50x50 115x46 Right arm 115x49 left arm... Pain is just an emotion.

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

Assisted Pull-ups 3 sets wide grip. 3 sets narrow grip.. Very very nice pumpsets this week, kinda shocked that my glycogen stores are still full even being off slin.

DC Stretch.

Triceps
AM

Compound movement

Close grip bench------------Feeders-------135x25 175x25 315x25 Working set 400x15... Raising the weight next week


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 Same again... Just getting a nice pump, letting the nutrients through the day flow through my veins.

All this weight on what.. A Gram of Sustanon w/k and 600mg Mast e week with a sprinkle of GH.
I've been more than pleased with Sunrises products!

Keep GRINDING!!!!!

 

[Nood]

I thought about dropping the weight for next week but talked myself out of it! I’m stuck here until I finish it, love challenges!

Killer back day as @Bolan, your crushing it
I’ll have to give Sunrise Pharma a shot soon, could use some joint relief, try out some Npp or Deca. Forgot I never sent my address for the Cialis I won months ago

 

[Bolan]

I thought about dropping the weight for next week but talked myself out of it! I’m stuck here until I finish it, love challenges!

Killer back day as @Bolan, your crushing it
I’ll have to give Sunrise Pharma a shot soon, could use some joint relief, try out some Npp or Deca. Forgot I never sent my address for the Cialis I won months ago

You wont be dissapointed.....Not sure how long Casey is letting me do this, but if you order... use
Bolan in your order to get free stealth shipping a $30 value!!

 

[Bolan]

Wed
Chest and bicep pump
Warm up
50 Crunches
50 Hyperextensions
20 min Treadmill
Pec deck 25x warming up


Flat DB Bench 20 degree angle----- Feeders......65x25 125x25 170x25 Working set 195x15... Holy Shit!!!! Heavy and pumped.

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+165x14

Flat DB Flys elbows bent --------Feeders......... 50x25 75x25 95x25 Working set 115x13

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


PM Pump Set

Warmup
50 Hypers
50 Bicycle crunches
20 min treadmill
50 Pushups-----Pumped from that. lol

Pec Deck......... 65x25 65x25 65x25 65x25. same

Cable crossover lower pulley......40x50 40x50 40x50 Same

Cable crossover top pulley..........40x50 40x50 40x50 Same

Stiff arm incline flys.....................25x50 25x50 25x50 Same, Careful doing these, but these work!!!

Stiff arm Flat flys--------------------20x50 20x50 20x50 Same, Again careful.

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

Finished with Pec deck with drop sets

DC stretch 50#'s didn't count.

Chest is totally torched..... I didnt up the weight on my PM pump sets because that would defeat the purpose.
Doms already setting in.... Time for more food!!!


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

Light hammer curls 45x25 55x25 65x25

Ran the rack.

Very nice bicep pump, cranked those out super slow this week just to add an intensifier.
Weighed 285 dry n empty this AM and had a 12 point pinch done... Still @ 9.4% Very happy
at this weight and bodyfat, plenty of energy and am not starving at all.
These past few months has been some of the best training I have done.... EVER.... Not sure if its the less stress of
owning the gym or my food intake or is it the training????? OR the Gear?
Verrrrry verrrry happy with the way things are going!!!!!! Even my GF had asked me how I am looking so good. So something IS working!!!!!!