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

[Bolan]

At a bodyweight of 290 something. So a smooth 500+ total.

Fuck. I'm leaving this thread. Depressed again

LMMFAO!!!!!
You'll get there, dont ever give up @zwhit

 

[Bolan]

Thursday
Delts!!!!!!!!!
Warmup
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 170x13

Seated Behind neck on the Smith--Feeders...........50x25 180x25 245x25 Working set 345x12

60 degree Incline DB press- Front delts Feeders.......75x25 125x25 165x25 Working set 200x16

Seated face pulls--Feeders................75x25 145x25 175x25 Working set 255x12

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) 105, just repped out.

Another solid W/O, felt great, the weather has us in the low 70's and no muggy's so far all week!!!!
Much easier and enjoyable when you can breathe.

 

[Battousai]

220+290

100% bro.......Dips are awesome for both Chest and tris.....Lean forward and dip you work chest
Dips being upright work Tris...... Put those into your W/O's !!!!!!!

You could attach me to a chain and do dips.

 

[Nood]

220+290

100% bro.......Dips are awesome for both Chest and tris.....Lean forward and dip you work chest
Dips being upright work Tris...... Put those into your W/O's !!!!!!!

I’ll throw them in next week. I used to use them as a superset to finish off chest never tried pushing heavy weight for dips. Curious what I could do now

 

[Nood]

220+290

100% bro.......Dips are awesome for both Chest and tris.....Lean forward and dip you work chest
Dips being upright work Tris...... Put those into your W/O's !!!!!!!

I’ll throw them in next week. I used to use them as a superset to finish off chest never tried pushing heavy weight for dips. Curious what I could do now

 

[Sunrise Pharma]

Weighted Dips are the bomb and a must to increase strength which builds mass. I used to punish my tri's and some chest with this movement. Belt with a hook and chain to 45's. Use a bench to climb up for the start, due to the 45's. I used this to build my tri-cep strength, as a tool to get past the transition point on the bench press where tri-ceps take over from front delts and chest then into full triceps to the lock out. We all have that week link at the transition (sticking pont) while bench pressing and this as well as the heavy close grip bench press will help with that sticking point.

Casey.

 

[Battousai]

Weighted Dips are the bomb and a must to increase strength which builds mass. I used to punish my tri's and some chest with this movement. Belt with a hook and chain to 45's. Use a bench to climb up for the start, due to the 45's. I used this to build my tri-cep strength, as a tool to get past the transition point on the bench press where tri-ceps take over from front delts and chest then into full triceps to the lock out. We all have that week link at the transition (sticking pont) while bench pressing and this as well as the heavy close grip bench press will help with that sticking point.

Casey.

That's my idea too. I hate doing all tge isolated work. So with dips I get to have fun while also targeting the triceps.

 

[Battousai]

Weighted Dips are the bomb and a must to increase strength which builds mass. I used to punish my tri's and some chest with this movement. Belt with a hook and chain to 45's. Use a bench to climb up for the start, due to the 45's. I used this to build my tri-cep strength, as a tool to get past the transition point on the bench press where tri-ceps take over from front delts and chest then into full triceps to the lock out. We all have that week link at the transition (sticking pont) while bench pressing and this as well as the heavy close grip bench press will help with that sticking point.

Casey.

That's my idea too. I hate doing all tge isolated work. So with dips I get to have fun while also targeting the triceps.

 

[Bolan]

That's my idea too. I hate doing all tge isolated work. So with dips I get to have fun while also targeting the triceps.

If you do them with your body upright=Tricep activation
Chest forward and lean= Pectoralis activation. Sometimes I have to hold my guys feet out when they train chest because they are not forward enough.

 

[Bolan]

Friday
Guns.......
Warmup
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 160x10

45 degree bench alternating DB curls--Feeders............35x25 55x25 Working set 110x12 Right Arm 110x10 Left arm

Spider curls Barbell--Feeders....................60x25 70x25 125x25 Working set 185x11

21's On a preacher bench--Feeders..............45x7x7x7 65x7x7x7 Working Set 95x7x7x7

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



Triceps

Tricep pulldown...warm up

Close grip DB press--Feeders..............................55x25 70x25 100x25 Working set 195x10

Overhead rope extensions top pulley--Feeders..........35x25 55x25 95x25 Working set 165x11

Across the body Tricep pulldowns upper pulley-Feeders............25X25 55x25 75x25 Working set 130x12

Db Skulls 3 sets 65x25

Single DB Overhead tricep extension.............55x25 75x25 115x25 Working set 155x13

Straight body dips......BWx22

Stuper pumped...Big bang was in full effect today... I wanted to do more and more and more!!!!!! But I know better.
Weekend off from training, let the body recover and eat some red meat!!

 

[Sunrise Pharma]

Hi Members,

Take advantage of our SRC "Sunrise Referral Credit" program and simply send a new customer to us and have them mention your name on their first order and receive a $75 Sunrise store credit. Its fun, easy and gets you a "Free" Product.

Casey.

 

[Bolan]

Monday
Leg Day!!!!!
Warmup
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 540x20.
This was rough......Im not going up in weight next week. No need. Can barely walk....Recliner feels good.
My client got 545x20 again with somewhat ease... Still puked everywhere.
Kids.




30 min rest.


Seated Calf raises Feeders---------------------60x40 90x40 135x40 Working set 250x14

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

Leg sled calf work...........100#x failure.

I think im gonna take a nap. After I eat of course.

 

[Battousai]

Monday
Leg Day!!!!!
Warmup
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 540x20.
This was rough......Im not going up in weight next week. No need. Can barely walk....Recliner feels good.
My client got 545x20 again with somewhat ease... Still puked everywhere.
Kids.




30 min rest.


Seated Calf raises Feeders---------------------60x40 90x40 135x40 Working set 250x14

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

Leg sled calf work...........100#x failure.

I think im gonna take a nap. After I eat of course.

WTF, you can't keep letting these kids beat you like this.

 

[Nood]

Monday
Leg Day!!!!!
Warmup
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 540x20.
This was rough......Im not going up in weight next week. No need. Can barely walk....Recliner feels good.
My client got 545x20 again with somewhat ease... Still puked everywhere.
Kids.




30 min rest.


Seated Calf raises Feeders---------------------60x40 90x40 135x40 Working set 250x14

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

Leg sled calf work...........100#x failure.

I think im gonna take a nap. After I eat of course.

Nice job bro! Eat sleep recover.. I’m cooked also, went for 295 this week lower back wasn’t feeling 100% so decided to rack it at 16.. I had more but didn’t want to risk injury.
I’ll Come back and hit it harder next week.
540x20 is fucking crazy nothing to be ashamed of there. Well done

 

[Battousai]

Nice job bro! Eat sleep recover.. I’m cooked also, went for 295 this week lower back wasn’t feeling 100% so decided to rack it at 16.. I had more but didn’t want to risk injury.
I’ll Come back and hit it harder next week.
540x20 is fucking crazy nothing to be ashamed of there. Well done

Smart decision. Pushing things when things feel off is what caused my injury and I was out from squatting and deadlifting for months.

 

[Nood]

Smart decision. Pushing things when things feel off is what caused my injury and I was out from squatting and deadlifting for months.

Thanks, that’s the last thing I would want to happen. Always nervous about getting injured especially when we push it hard every day. Been trying to do abs and hyperextenions as often as possible to help strengthen things up as Bolan recommended

 

[Battousai]

Thanks, that’s the last thing I would want to happen. Always nervous about getting injured especially when we push it hard every day. Been trying to do abs and hyperextenions as often as possible to help strengthen things up as Bolan recommended

I've been doing them too. Really does make the core tighter

 

[Bolan]

Tuesday
Back and Tri's
Warmup
50 Hyperextensions
50 crunches
20 min Treadmill

Compounds AM
Back

Stiff arm pulldowns-- Feeders......35x40 95x40 150x40 Working set 215x13

One arm bent over rows-Feeders...........65x25 100X25 175x25 Working set 200x15

Rack pulls/Shin high, Feeders................145x25 245x25 325x25 Working set 485x12

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

Deads from the floor...... Tried 1rpmax. 695x1...... thats enough for an old man.

DC stretch


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

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

Single arm pullback machine...................50x50 50x50 50x50

DB shrugs..................................3 sec pause@ top. 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.



Triceps
AM
Compound movement

Close grip bench--Feeders-------135x25 175x25 315x25 Working set 425x12...Extremely heavy, maybe not to some but this torched me.


Tris
PM pump sets

Tricep Pulldowns/pushdowns---------- 45x50 70x50 100x50 same as last week

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

Getting down to the nitty gritty before I take some time off and do HRT.

 

[Bolan]

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 200x8

Decline DB Bench-Feeders-----------65x25 135x25 175x25 Working set 200x14

Chest forward dips--Feeders------------BWx25 Belt with hook... 65x25 105x25 Working set BW+220x11

Flat DB Flys elbows bent---Feeders------------50x25 85x25 115x25 Working set 150x13

DC Stretch


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

Feeling strong, I dont want this cycle to end but im nearing the end of it and going on HRT for a solid 5-6 months. Time to detox soon!!!

 

[Nood]

200lbx14 badass @Bolan! Did some weighted dips yesterday. Top set was bw+90lbs x8reps.. deep stretch focusing on chest only. Loved it, sore as shit today, wish I started these sooner. I feel they worked way better weighted.. thanks for the recommendation

 

[Tresto]

Tuesday
Back and Tri's
Warmup
50 Hyperextensions
50 crunches
20 min Treadmill

Compounds AM
Back

Stiff arm pulldowns-- Feeders......35x40 95x40 150x40 Working set 215x13

One arm bent over rows-Feeders...........65x25 100X25 175x25 Working set 200x15

Rack pulls/Shin high, Feeders................145x25 245x25 325x25 Working set 485x12

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

Deads from the floor...... Tried 1rpmax. 695x1...... thats enough for an old man.

DC stretch


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

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

Single arm pullback machine...................50x50 50x50 50x50

DB shrugs..................................3 sec pause@ top. 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.



Triceps
AM
Compound movement

Close grip bench--Feeders-------135x25 175x25 315x25 Working set 425x12...Extremely heavy, maybe not to some but this torched me.


Tris
PM pump sets

Tricep Pulldowns/pushdowns---------- 45x50 70x50 100x50 same as last week

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

Getting down to the nitty gritty before I take some time off and do HRT.

425x12? LIGHTWEIGHT BABY!!!!
Bolan still beasting

 

[Bolan]

200lbx14 badass @Bolan! Did some weighted dips yesterday. Top set was bw+90lbs x8reps.. deep stretch focusing on chest only. Loved it, sore as shit today, wish I started these sooner. I feel they worked way better weighted.. thanks for the recommendation

That stretch is soooo important for growth, you'll have these in your rotation for a long time!!!
Awesome job!!!!! 1st time and 90#'s on top.... Great work!!! Time to grow!!!!!

 

[Bolan]

Thursday
Delts!!!!
Warm up
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 175x11

Seated Behind neck on the Smith--Feeders ------50x25 180x25 245x25 Working set 350x10

60 degree Incline DB press- Front delts Feeders------85x25 135x25 175x25 Working set 200x16....Same reps, same weight... DB's only go to 200.

Seated face pulls--Feeders---------75x25 145x25 175x25 Working set 260x12

Dc stretch


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

Seated bent over laterals---------------45x30 45x30 45x25

Upright rows with DB's-------------------50x30 50x30 50x30

Leaning side laterals----------------------25x25 35x25 55x25

Behind the back side laterals (cable) 105---- Didnt count reps, just 1 set to failure.

Delts=Smoked.

 

[Bolan]

Friday
Arm day!!!
Warmup............
I went a little crazy today knowing the cycle is going to end soon.
50 crunches
50 Hyperextensions
20 min treadmill
20# DB curls just warming up.


Biceps

DB hammer Curls Front and side---Feeders---------------.65x25 100x25 125x25 Working set 170x8

45 degree bench alternating DB curls--Feeders-----------35x25 55x25 Working set 115x12 Right Arm 115x11 Left arm

Spider curls Barbell--Feeders-------------70x25 95x25 145x25 Working set 195x7

21's On a preacher bench--Feeders---------65x7x7x7 85x7x7x7 Working Set 105x7x7x7

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



Triceps

Tricep pulldown...warm up

Close grip DB press--Feeders-------------65x25 90x25 125x25 Working set 200x9

Overhead rope extensions top pulley--Feeders------------45x25 75x25 115x25 Working set 170x11

Across the body Tricep pulldowns upper pulley-Feeders.--------35X25 75x25 95x25 Working set 140x10

Db Skulls 3 sets 65x25

Single DB Overhead tricep extension------65x25 95x25 135x25 Working set 175x6

Straight body dips------------BWx22

Stick a fork in me... Im done....Time to eat, maybe take a nap...............Spent.

 

[Bolan]

Tomorrow......Myself and My Leg day client are not doing Supersquats.
We are going for a 1 REP MAX in the Squat.... Yes there will be feeders
( Pyramiding up in weight ) until the 1 Rep MAX.
Im hoping for a 700# Squat @ 56 yrs young.........
Will be belted and knee wraps......No singlet or other power adders.
LETS GOOOOOOOOOOOO!!!!!!!!!!!!!

 

[Nood]

Tomorrow......Myself and My Leg day client are not doing Supersquats.
We are going for a 1 REP MAX in the Squat.... Yes there will be feeders
( Pyramiding up in weight ) until the 1 Rep MAX.
Im hoping for a 700# Squat @ 56 yrs young.........
Will be belted and knee wraps......No singlet or other power adders.
LETS GOOOOOOOOOOOO!!!!!!!!!!!!!

HELL YEAH!!!!! Wish I could watch
Badass, goodluck and be safe!! That’s a shit ton of weight!!
LETS GOOOO!!

 

[OlePhart]

700? Pfft... light weight Shit, I'd be in a wheelchair.

 

[Bolan]

700? Pfft... light weight Shit, I'd be in a wheelchair.

I just may be..............
Fuck it, only live once
Actually pumped to try... I haven't maxed out in a few years.

 

[OlePhart]

I just may be..............
Fuck it, only live once
Actually pumped to try... I haven't maxed out in a few years.

You'll be fine as strong as you are. I'd crumple up like a run over soda can.

 

[Bolan]

You'll be fine as strong as you are. I'd crumple up like a run over soda can.

You'll get going again, dont ever give up!!!!!