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

Bolan said:
Friday...Well its Sat, power was out last night.
ARM DAY!
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 150x10

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 175x12

21's On a preacher bench-----Feeders---------45x7x7x7 55x7x7x7 Working Set 85x7x7x7

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



Triceps

Tricep pulldown----------warm up

Close grip DB press---Feeders---------55x25 70x25 100x25 Working set 175x12.

Overhead rope extensions top pulley---Feeders---------35x25 55x25 95x25 Working set 155x12

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

Db Skulls 3 sets 65x25

Single DB Overhead tricep extension-------45x25 65x25 105x25.. Working set 145x14.

Straight body dips......BWx16

Next monday I'll recheck my BW and have another 12 point pinch done to see where Im at and re-eval if needed.
As of right now, feeling great!!
Click to expand...
Bo,

Do you switch the muscle groups around? Bi Ceps first for a period of time, then switch to Tri ceps first or keep it the same? I am currently training them together, but always start with tri ceps to warm my elbows, as I have a tendency to flare up with that tennis elbow crap.

Casey.
 
Sunrise Pharma said:
Bo,

Do you switch the muscle groups around? Bi Ceps first for a period of time, then switch to Tri ceps first or keep it the same? I am currently training them together, but always start with tri ceps to warm my elbows, as I have a tendency to flare up with that tennis elbow crap.

Casey.
Click to expand...
I train Tri's 2x's a week so when I have an arm day... I always start with Biceps.
Others like to do it the other way around... Get a massive Tricep pump then move on to biceps.
Works either way :)
 
MoNdAy
LeGs!!
LETS GOOOOOOOOOOOO!!!!!!
Warm up
50 crunches
50 Hyperextensions
20 min treadmill

110x25 170x25 235x25 Hamstring curls

110x25 170x25 235x25 leg extensions


Super Squats

Feeders--145x25 245x25 405x25-------------WORKING SET 525x20... Same as last week, too fuckin hot
to push any harder, new owner at the gym shut off the A/C units.....Probably got sick of spending
15-20k on utilities bills. I know I did!!!!!
Trained alone today, lots of guys calling out....Thats alright....I'll get them next go round ;)




30 min rest.


Seated Calf raises Feeders----------------60x40 90x40 135x40 Working set 250x11

Standing Calf raises toes in/out---------------60x2x30 120x2x25 155x2x2

Leg sled calf work...........100#x failure.
 
Bolan said:
I train Tri's 2x's a week so when I have an arm day... I always start with Biceps.
Others like to do it the other way around... Get a massive Tricep pump then move on to biceps.
Works either way :)
Click to expand...
I think it was Larry Scott or Bill Pearl that used to say, to him at least, it was biceps first because they provided a good "cushion", is the word that was used, for triceps movements.
 
Nood said:
How long would you say the 405x25 warmup takes you @Bolan? Debating on increasing my warm up weight some.
Click to expand...
I dont even count really..... I just pump out 25. I dont need rest or deep breathing ( maybe on the last few but nothing close to putting me even close to failure) So 25-45 sec??? I'll have my guy time me the next time.
Dont bother adjusting your warm up weight, just go heavier on the super squats.
Progressive overload. Just keep trying to add weight when you can...
Tell you what... This is the easy way to do this program.
Take your 10 rep MAX..... and do 20. Its all you gotta do......You should be failing @ 10 reps......the next 10 are the deep breathing rest pause type.....
So figure out your 10 RM and do 20 the next leg day :)

You got this @Nood
 
Tuesday
Back and Tris!!
Warmup
50 Hyperextensions
50 crunches
20 min Treadmill

Compounds AM
Back

Stiff arm pulldowns-- Feeders-----------35x40 95x40 120x40 Working set 200x10

One arm bent over rows-Feeders------------50x25 80X25 145x25 Working set 195x13

Rack pulls/Shin high, Feeders------------145x25 245x25 325x25 Working set 475x9

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


DC stretches


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

Chest assisted T-bar rows-----------------165x50 165x50 175x44

Single arm pullback machine------------50x50 50x50 50x50.-----130x42 Right arm 130x39 left arm. Fuckin' pumped...

DB shrugs-------------------3 sec pause 65x25 100x25 115x25 back off set 50# until failure.

Assisted Pull-ups 3 sets wide grip. 3 sets narrow grip. Same as last week..

DC Stretch.
Great back day, totally had a major pump and DOMS is kickin in full tilt now.....Should be settled by tomorrow morning.


Triceps
AM
Compound movement

Close grip bench--Feeders---------135x25 175x25 315x25 Working set 405x12 /Last week I backed off of the weight/ Today I increased it by 10#'s to shock em a bit.


Tris
PM pump sets

Tricep Pulldowns/pushdowns 45x50 70x50 100x50 same as last week (again)

Behind the back/seated Rope extensions from the bottom pulley--------50x50 50x50 50x50 Same ole pump sets. (y)
 
Bolan said:
I dont even count really..... I just pump out 25. I dont need rest or deep breathing ( maybe on the last few but nothing close to putting me even close to failure) So 25-45 sec??? I'll have my guy time me the next time.
Dont bother adjusting your warm up weight, just go heavier on the super squats.
Progressive overload. Just keep trying to add weight when you can...
Tell you what... This is the easy way to do this program.
Take your 10 rep MAX..... and do 20. Its all you gotta do......You should be failing @ 10 reps......the next 10 are the deep breathing rest pause type.....
So figure out your 10 RM and do 20 the next leg day :)

You got this @Nood
Click to expand...
Thanks, yeah I had a feeling you just pumped it out. Wanted to make sure I was working hard enough.. getting back to the super squats
Next week. Took it easy last 2 leg days to heal up. Wasn’t eating enough food to keep up.
 
How’s that primo treating you pip wise? Planning on using some next run.. want to try and dial in my estrogen with it. Tired of dealing with sore nips 😂
 
Nood said:
How’s that primo treating you pip wise? Planning on using some next run.. want to try and dial in my estrogen with it. Tired of dealing with sore nips 😂
Click to expand...
The Primo is awesome.... Pip very little and if I mix it in with the Heritage Cyp... I get no PIP.....
Very, very good PrimoBOLAN :)
Already have the 3D look from it..... (y)
 
WED
Pecs!
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 190x14

Decline DB Bench-Feeders............65x25 135x25 175x25 Working set 200:) x 9...... Yup Fuckin heavy ass weight!

Chest forward dips--Feeders............BWx25 Belt with hook... 65x25 105x25 Working set BW+200x12.

Flat DB Flys elbows bent---Feeders........50x25 75x25 95x25 Working set 145x11

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


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

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

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

Finisher Pec deck with drop sets...Same

DC stretch 50#'s
Pump straight from hell..........Glycogen is getting replenished so quickly with my intra that I never lose the pump.

Updated stats..... 292 this AM fasted and empty......12 Point pinch 8.8% BF. Everything is the same... Diet, Training and PED's ....Something's working some major magic because I feel like I could step on stage in a month or 2.... Im not even starving. My guys are asking me if I am prepping......lololol.....Feels good hearing these young guys asking me if I was going to compete again. But the answer is always the same... Nope. :)
 
Thursday
Delts!!!!!!! Swole AF today!
50 crunches
50 hyperextensions
20 min Treadmill
Red Theraband warm up.

Compound movements
AM

Standing OHP W/DB's--Feeders................40x25 75x25 135x25. Working set 165x13

Seated Behind neck on the Smith--Feeders..............50x25 180x25 245x25 Working set 335x12

60 degree Incline DB press- Front delts Feeders..........75x25 125x25 165x25 Working set 200x12 <Same..Heavy AF.

Seated face pulls--Feeders.................................75x25 145x25 175x25 Working set 245x14

Dc stretch


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

Seated bent over laterals..................35x30 35x30 35x30

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

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

Behind the back side laterals (cable) 95# till failure.

Felt 6' wide today.... retarted delt pump. I am gonna miss blasting....lol
 
Friday
Gun show.
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 150x12

45 degree bench alternating DB curls--Feeders............35x25 55x25 Working set 100x12 Right Arm 100x11 Left arm

Spider curls Barbell----Feeders......................................60x25 70x25 125x25 Working set 175x14

21's On a preacher bench--Feeders............................45x7x7x7 55x7x7x7 Working Set 85x7x7x7

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



Triceps

Tricep pulldown...warm up

Close grip DB press---Feeders....................55x25 70x25 100x25 Working set 185x11.

Overhead rope extensions top pulley---Feeders.............35x25 55x25 95x25 Working set 160x12

Across the body Tricep pulldowns upper pulley-Feeders........25X25 55x25 75x25 Working set 120x13

Db Skulls 3 sets 65x25

Single DB Overhead tricep extension..........45x25 65x25 105x25.. Working set 150x13.

Straight body dips......BWx16

Quick and to the point arm day........ Did giant sets. (y)
 
Sunrise Pharma said:
Yeh Buddy!! My fav BB all time RC, wonder what the cycles really consisted of?
Click to expand...
Im sure there crazy high especially towards the end of his career.
He supposedly turned Pro without using AAS, so the genetics were obviously there.
A big strong ass MOFO he was.
 
Ronnie C pretty tore up now as we all know... Wonder if all his back issues that have caused him so much pain and disability is a degenerative issue or directly related to the heavy work that he put in at the gym? Anybody know the real cause of his situation?

Casey.
 
Sunrise Pharma said:
Ronnie C pretty tore up now as we all know... Wonder if all his back issues that have caused him so much pain and disability is a degenerative issue or directly related to the heavy work that he put in at the gym? Anybody know the real cause of his situation?

Casey.
Click to expand...
I think he originally hurt his back playing football, then a botched surgery, and then the icing on the cake being him saying fuck it lightweight baby.
 
Monday
LEG DAY!
Warm up
50 crunches
50 Hyperextensions
20 min treadmill

110x25 170x25 235x25 Hamstring curls

110x25 170x25 235x25 leg extensions


Super Squats

Feeders--145x25 245x25 405x25-------------------WORKING SET 530x20 FUCK YEAH!
Had my normal training partner today, and I wasn't gonna let that "kid" beat me....lol
530 was f'n heavy....took me 75min to complete.....Yeeeeep the Puke-o-meter was glad I was back
a solid 🤮🤮🤮🤮🤮🤮🤮 out of 10.....Took a min to get my breath back
Well my training "partner" smoked me..... not only Squatting but the puke-o-meter was way more than a 10 out of 10.
Dude did 545x20.....so what, hes 30 years younger than me :ROFLMAO::ROFLMAO::ROFLMAO::ROFLMAO::ROFLMAO:

@Nood took me 48 sec to bang out the last feeder.



30 min rest.


Seated Calf raises Feeders---------------------60x40 90x40 135x40 Working set 245x15

Standing Calf raises toes in/out----------------60x2x30 120x2x25 155x2x2

Leg sled calf work...........100#x failure.
 
Bolan said:
Monday
LEG DAY!
Warm up
50 crunches
50 Hyperextensions
20 min treadmill

110x25 170x25 235x25 Hamstring curls

110x25 170x25 235x25 leg extensions


Super Squats

Feeders--145x25 245x25 405x25-------------------WORKING SET 530x20 FUCK YEAH!
Had my normal training partner today, and I wasn't gonna let that "kid" beat me....lol
530 was f'n heavy....took me 75min to complete.....Yeeeeep the Puke-o-meter was glad I was back
a solid 🤮🤮🤮🤮🤮🤮🤮 out of 10.....Took a min to get my breath back
Well my training "partner" smoked me..... not only Squatting but the puke-o-meter was way more than a 10 out of 10.
Dude did 545x20.....so what, hes 30 years younger than me :ROFLMAO::ROFLMAO::ROFLMAO::ROFLMAO::ROFLMAO:

@Nood took me 48 sec to bang out the last feeder.



30 min rest.


Seated Calf raises Feeders---------------------60x40 90x40 135x40 Working set 245x15

Standing Calf raises toes in/out----------------60x2x30 120x2x25 155x2x2

Leg sled calf work...........100#x failure.
Click to expand...
U dudes trying to reach that 800lbsx2?? Should be near there. Crazy numbers. U guys are beast 💯🙌
 
Bolan said:
Monday
LEG DAY!
Warm up
50 crunches
50 Hyperextensions
20 min treadmill

110x25 170x25 235x25 Hamstring curls

110x25 170x25 235x25 leg extensions


Super Squats

Feeders--145x25 245x25 405x25-------------------WORKING SET 530x20 FUCK YEAH!
Had my normal training partner today, and I wasn't gonna let that "kid" beat me....lol
530 was f'n heavy....took me 75min to complete.....Yeeeeep the Puke-o-meter was glad I was back
a solid 🤮🤮🤮🤮🤮🤮🤮 out of 10.....Took a min to get my breath back
Well my training "partner" smoked me..... not only Squatting but the puke-o-meter was way more than a 10 out of 10.
Dude did 545x20.....so what, hes 30 years younger than me :ROFLMAO::ROFLMAO::ROFLMAO::ROFLMAO::ROFLMAO:

@Nood took me 48 sec to bang out the last feeder.



30 min rest.


Seated Calf raises Feeders---------------------60x40 90x40 135x40 Working set 245x15

Standing Calf raises toes in/out----------------60x2x30 120x2x25 155x2x2

Leg sled calf work...........100#x failure.
Click to expand...
Sounds like a Badass Leg Day! 405x20 in 48 secs is insane 😂.. going for 280x20 today!! We shall see what happens 💪
 
Deezo said:
U dudes trying to reach that 800lbsx2?? Should be near there. Crazy numbers. U guys are beast 💯🙌
Click to expand...
Thanks @Deezo
Im 56 but have always been a strong squatter... I have a 30" inseam so squatting is rather easy for me.
And no.... 800x2 isnt in my vocabulary......I think I would break. lolol.
Maybe the young kid Im training in a couple years should be able to crack at LEAST the 700# club.
 
Nood said:
Sounds like a Badass Leg Day! 405x20 in 48 secs is insane 😂.. going for 280x20 today!! We shall see what happens 💪
Click to expand...
Go at it like your going to war with a demon who wants to eat your soul.... and you wont let it!!!
Fuckin give it hell @Nood
What have you got to lose??? The ability to squat on the shitter for the next 5-6 days? :)
 

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