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

Tuesday
Back n " Light Tris"
Warmup
50 Hyperextensions
50 crunches
20 min Treadmill

Compounds Am
Back

Stiff arm pulldowns-- Feeders----------35x40 95x40 120x40 Working set 190x14..... Should have added another 5#'s. Next week..noted.

One arm bent over rows-Feeders-------------50x25 80X25 145x25 Working set 185x14....Felt good, slow and controlled on the working set. Pump from hell.

Rack pulls/Shin high, Feeders---------------145x25 245x25 325x25 Working set 450x15.

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

1 set DL.... 405x15.... DUN.

DC stretches.
Hang from pull-up bar and just let them muscles stretch as long as possible. I lock in w/Versa grips and just hang and stretch


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

Chest assisted T-bar rows----------165x50 165x50 165x44... Fast rep tempo.... on all these pump sets.

Single arm pullback machine-----------50x50 50x50 50x50.-----125x47 Right arm 125x43 left arm.

DB shrugs..... 3 sec pause 65x25 100x25 100x25 back off set 50# until failure.

Assisted Pull-ups 3 sets wide grip. 3 sets narrow grip. More weight on the Assist for more reps.
Feeling strong, pump sets were crazy. Happy!

DC Stretch.
Same as above

Triceps
AM
I felt like going heavy today
Compound movement

Close grip bench--Feeders------135x25 175x25 315x25 Working set 405x10. I had help on 2reps.


Tris
PM pump sets

Tricep Pulldowns/pushdowns 45x50 70x50 100x50 same as last week.....Fast pumping sets.

Behind the back/seated Rope extensions from the bottom pulley---------50x50 50x50. 50x50 same.
Not trying to thrash but to pump em up and get nutes in em. (y)
 
ASF members and Sunrise customers.

Our recent Promo featuring the “Bolan Free Shipping” has expired and after two extensions, we are excited that we were able to help our ASF members by offering that discount. It was effective, as there were many customers that requested it when placing their order and captured the discount. Bolan had a great idea by suggesting this to us and that's why we went with it.

Thanks Bolan and ASF members here for getting involved.

Casey.
 
Tresto said:
405x10 CG bench is fucking savage!
Click to expand...
Bowing Down Waynes World GIF

One day, maybe in my next life or 10years from now lol
 
Wed
Chest
Warm up
50 Crunches
50 Hyperextensions
20 min Treadmill
Pec deck 25x warming up


Flat DB Bench 20 degree angle-Feeders...................65x25 125x25 160x25 Working set 185x12... :clapping:

Decline DB Bench-Feeders....................65x25 125x25 165x25 Working set 195x12.... Holy dookie...I needed help for the last rep.. Will stay there next week.

Chest forward dips--Feeders.............BWx25 Belt with hook... 65x25 105x25 Working set BW+185x12.

Flat DB Flys elbows bent---Feeders...........50x25 75x25 95x25 Working set 135x12....Fuckna....

DC Stretch............50#DB's
A Purple pump.


PM Pump Set

Warmup
50 Hypers
50 Bicycle crunches
20 min treadmill

Pec Deck.......65x25 65x25 65x25 65x25. Same as last week

Cable crossover lower pulley.......40x50 40x50 40x50 Same as last week

Cable crossover top pulley...........40x50 40x50 40x50 Same as last week

Stiff arm incline flys......................25x50 25x50 25x50 Same as last week. Amazing stretch. These rock.

Stiff arm Flat flys..........................20x50 20x50 20x50 Same as last week... same as above.

Elbows in DB Pullovers...............45x25 45x25 45x25 Same as last week.

Finisher Pec deck with drop sets...Same

DC stretch 50#'s

I need to eat. Doms, Triceps got wacked hard today too. I busted em up yesterday with some heavy CG benches.... they got so pumped today... might need to dial it back because I have delts tomorrow w/ DB OHP's We'll see.
Time to eat.
 
Thursday
DELTS!!!!
50 crunches
50 hyperextensions
20 min Treadmill
Red Theraband warm up.

Compound movements
AM

Standing OHP W/DB's--Feeders.............40x25 65x25 125x25. Working set 155x12. Var/Slin pump already.

Seated Behind neck on the Smith--Feeders........50x25 160x25 200x25 Working set 315x14

60 degree Incline DB press- Front delts Feeders.........75x25 125x25 155x25 Working set 200x11... Whew!!!!!!!

Seated face pulls--Feeders..........75x25 145x25 175x25 Working set 235x12.

Dc stretch


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

Seated bent over laterals.................35x30 35x30 35x30....Pumped and doms kicked in from AM compounds.

Upright rows with DB's.....................45x35 45x35 45x35

Leaning side laterals........................25x25 35x25 55x25

Behind the back side laterals (cable) 85# till failure.

Sitting @ 289 Dry and empty this AM...... 12 point pinch 8.9% BF.
Feeling good, no aches n pains.... Today it was a good day.....Ice Cube :)
 
Friday
Arms!
50 crunches
50 Hyperextensions
20 min treadmill
20# DB curls just warming up.


Biceps

DB hammer Curls Front and side.....Feeders.........45x25 75x25 105x25 Working set 145x12

45 degree bench alternating DB curls........Feeders.......-35x25 55x25 Working set 95x14 Right Arm 95x13 Left arm

Spider curls Barbell..........Feeders.......60x25 70x25 125x25 Working set 175x11... Pump hurts.

21's On a preacher bench..........Feeders..............45x7x7x7 55x7x7x7 Working Set 75x7x7x7

Concentration curls 3 sets each arm.. 25# until failure.



Triceps

Tricep pulldown......... warm up

Close grip DB press........Feeders.........55x25 70x25 100x25 Working set 175x11... Felt heavy!

Overhead rope extensions top pulley...Feeders........35x25 55x25 95x25 Working set 155x10

Across the body Tricep pulldowns upper pulley.....Feeders...........25X25 55x25 75x25 Working set 120x11

Db Skulls 3 sets 55x25

Single DB Overhead tricep extension....... 45x25 65x25 105x25.

Straight body dips......BWx14.


Done....Strength was up again, pump was pure hell hurting, had to push through the pain.

I need to eat something............. (y)
 

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