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

Bolan said:
Have for years (y)
Sometime I'll even put a half foam roller on the bench to get a deeper stretch.
It also helps to be 280ish when it comes to lifting heavy weights...
I couldnt see a guy who weighs 190#'s and be able to do heavy ass weights....
But that Anatoly < SP? Dude is FUCKING strong for his size. Pure Mutant.
Click to expand...
For sure. Still kicking ass anyway you look at it though. And mid 50s too? I come in here and read for some motivation when I see it pop up on the new posts section. Keep killing it brother

I'm gonna start the super squats when my calories go back up. Partially tore my hamstring earlier in the year and I've been working the squats back up. Soon as it's 100% and the calories go up I'm hitting them
 
zwhit said:
For sure. Still kicking ass anyway you look at it though. And mid 50s too? I come in here and read for some motivation when I see it pop up on the new posts section. Keep killing it brother

I'm gonna start the super squats when my calories go back up. Partially tore my hamstring earlier in the year and I've been working the squats back up. Soon as it's 100% and the calories go up I'm hitting them
Click to expand...
Thank you brother... I think my guys tell me the same thing... That I motivate them... I just dont see it like that. I just love the sport and everything (good or bad) that comes along with it. Im hooting and hollering all the time in the gym to my guys when their going balls out... scream at em, its quite the scene. lol.
You'll love to hate them supersquats... They are the most difficult but effective squat program that I know of. Ive done em for decades and all 21 of my guys also do SS's and I made believers out of them. You'll def want to increase your Kcals and be @ 100% before attempting.
Another thing... When I use to Prep, Id drop the SS's and do more isolation movements to really etch em in... I also do this with my guys when prepping.
SS's are a sheer mass builder.....Crazy huh @Nood ??? :)
 
Bolan said:
Thank you brother... I think my guys tell me the same thing... That I motivate them... I just dont see it like that. I just love the sport and everything (good or bad) that comes along with it. Im hooting and hollering all the time in the gym to my guys when their going balls out... scream at em, its quite the scene. lol.
You'll love to hate them supersquats... They are the most difficult but effective squat program that I know of. Ive done em for decades and all 21 of my guys also do SS's and I made believers out of them. You'll def want to increase your Kcals and be @ 100% before attempting.
Another thing... When I use to Prep, Id drop the SS's and do more isolation movements to really etch em in... I also do this with my guys when prepping.
SS's are a sheer mass builder.....Crazy huh @Nood ??? :)
Click to expand...
I've run it before but I did the 3 days a week and made it through the 6 weeks and never went back. Should've taken the weeks off and jumped back on them like it calls for. Brutally effective. Might just run it on leg day so I can keep them in longer.
 
Bolan said:
Thank you brother... I think my guys tell me the same thing... That I motivate them... I just dont see it like that. I just love the sport and everything (good or bad) that comes along with it. Im hooting and hollering all the time in the gym to my guys when their going balls out... scream at em, its quite the scene. lol.
You'll love to hate them supersquats... They are the most difficult but effective squat program that I know of. Ive done em for decades and all 21 of my guys also do SS's and I made believers out of them. You'll def want to increase your Kcals and be @ 100% before attempting.
Another thing... When I use to Prep, Id drop the SS's and do more isolation movements to really etch em in... I also do this with my guys when prepping.
SS's are a sheer mass builder.....Crazy huh @Nood ??? :)
Click to expand...
Shit fucking works! Filling the muscles with 20rep feeders then smashing the heavy weight! It’s on a whole other level of intensity!! I’m hooked, makes it real easy to track your progress as well! You’d be surprise how just 1 badass set can make improvements quickly!
 
Bolan said:
Thank you brother... I think my guys tell me the same thing... That I motivate them... I just dont see it like that. I just love the sport and everything (good or bad) that comes along with it. Im hooting and hollering all the time in the gym to my guys when their going balls out... scream at em, its quite the scene. lol.
You'll love to hate them supersquats... They are the most difficult but effective squat program that I know of. Ive done em for decades and all 21 of my guys also do SS's and I made believers out of them. You'll def want to increase your Kcals and be @ 100% before attempting.
Another thing... When I use to Prep, Id drop the SS's and do more isolation movements to really etch em in... I also do this with my guys when prepping.
SS's are a sheer mass builder.....Crazy huh @Nood ??? :)
Click to expand...
You are definitely a motivator bro. 225 on squats has gotten easy for me. I think I'm gonna just jump to 315 and start pushing the reps till I get 20 now.
 
Battousai said:
You are definitely a motivator bro. 225 on squats has gotten easy for me. I think I'm gonna just jump to 315 and start pushing the reps till I get 20 now.
Click to expand...
Fuck YEAH!!!!..... That what I like to hear..... Dont give up until 20 are done!
I bet you CAN do it now. (y)
Mind over matter.
 
Thursday
Delts!!
Warmup
50 crunches
50 hyperextensions
20 min Treadmill
Red Theraband


Standing OHP W/DB's--Feeders----45x25 85x25 145x25 Working set 160x16

Seated Behind neck on the Smith--Feeders-----50x25 180x25 245x25 Working set 315x11

60 degree Incline DB press- (Front delts) Feeders-----85x25 135x25 165x25 Working set 195x11... Same as last week.

Seated face pulls--Feeders---------105x25 155x25 185x25 Working set 245x12

Seated bent over laterals----------45x30 45x30 45x27

Leaning side laterals-----------25x25 35x25 45x25... Same

Behind the back side laterals (cable) 90 x 3 drop sets.

DUN......
Shitfire hell torched em today.... Light weights, to be expected. Still a great pump,
Did a full scoop of Big Bang and was repping like a madman....:ROFLMAO::ROFLMAO::ROFLMAO:
 
Battousai said:
Maybe, if I stand under the bar for an hour like you, LOL
Click to expand...
Deep breaths...... rest. then do another... Repeat. It sucks but them 20 reps CAN be done.
It will expand your whole upper body breathing heavy with weight on your back.
Expand it and you can pack on new tissue.... SS's are a whole body W/O pretty much. I love to hate it.
 
Bolan said:
Deep breaths...... rest. then do another... Repeat. It sucks but them 20 reps CAN be done.
It will expand your whole upper body breathing heavy with weight on your back.
Expand it and you can pack on new tissue.... SS's are a whole body W/O pretty much. I love to hate it.
Click to expand...
I only rack when things get sketchy! Doing the hyperextensions and ab work has definitely helped me stabilize for longer periods!
 
Saturday
Arms..... No power on Friday, fuckin wind storm.
Warm up
50 Crunches
50 Hyperextensions
20min treadmill.

Biceps
Standing barbell curl 5 sets 8-15 reps

Single arm Preacher Curls 5 sets 10-15 reps

Incline DB curls 5 sets 8-12 reps

Seated hammer curls 5 sets 8-12 reps

Triceps

Tricep Bench dip 5 sets 8- 12 reps

Tricep pushdown, close grip 5 sets 10-15 reps

DB Skullcrushers 5 sets 8-12 reps

Single arm DB tricep extension 5 sets 10-15 reps

2 sets DB kickbacks... Didnt count reps

This is a new arm program I have started, I didnt post up weights 'cause Im still learning which weight to pick through the 5 sets on each movement.....Started as low as 8#'s and went up to 80#'s on some Tricep movements.
Im some fuckin sore today. I think its time for DOMS to go away.
 
Nood said:
I only rack when things get sketchy! Doing the hyperextensions and ab work has definitely helped me stabilize for longer periods!
Click to expand...
See why my guys love to do the 50+50... Keep that core strong and you'll be amazed at how strong you get in your lifts and with the side benifit of keeping lower back injuries away. Keep it up brother!! (y)
 
@Nood ....Where you at?!?!?!?!
Monday
Legs!!!!!!
Warm up
50 crunches
50 Hyperextensions
20 min treadmill

110x25 170x25 235x25 Hamstring curls

110x25 170x25 235x25 leg extensions


Super Squats...America fuck yeah!!!!!!!!!!!

Feeders--145x25 245x25 355x25........WORKING SET 475x20.
Yes, yes and yes....... The Puke-O-Meter was blaring the sirens today!!
Perfect 🤮🤮🤮🤮🤮🤮🤮🤮🤮🤮 out of 10.
I filled half a bucket....and my client/training partner... Well...He filled the rest.
My guy did 560x20... Unreal. Im jealous...lol.. Not really, Im sure I lifted more when I was younger :)
Dude was so sick I didnt think he was going to stick around to work calves. :ROFLMAO::ROFLMAO::ROFLMAO::ROFLMAO:



30 min rest.


Seated Calf raises Feeders...........60x40 90x40 135x40 Working set 265x13

Standing Calf raises toes in/out............70x2x30 140x2x25 165x2x25

Leg sled calf work.....200#x failure.

Been on TRT for over a month now.... Going to have bloods pulled this weekend to see where 200mg Cyp puts me nl/dl..... I should be around 700ish. This is Script Test. I'll go over the bloods with my Dr and go from there.
If all my markers come back right in the middle of the ranges... I might hop back on. :)
 
Bolan said:
@Nood ....Where you at?!?!?!?!
Monday
Legs!!!!!!
Warm up
50 crunches
50 Hyperextensions
20 min treadmill

110x25 170x25 235x25 Hamstring curls

110x25 170x25 235x25 leg extensions


Super Squats...America fuck yeah!!!!!!!!!!!

Feeders--145x25 245x25 355x25........WORKING SET 475x20.
Yes, yes and yes....... The Puke-O-Meter was blaring the sirens today!!
Perfect 🤮🤮🤮🤮🤮🤮🤮🤮🤮🤮 out of 10.
I filled half a bucket....and my client/training partner... Well...He filled the rest.
My guy did 560x20... Unreal. Im jealous...lol.. Not really, Im sure I lifted more when I was younger :)
Dude was so sick I didnt think he was going to stick around to work calves. :ROFLMAO::ROFLMAO::ROFLMAO::ROFLMAO:



30 min rest.


Seated Calf raises Feeders...........60x40 90x40 135x40 Working set 265x13

Standing Calf raises toes in/out............70x2x30 140x2x25 165x2x25

Leg sled calf work.....200#x failure.

Been on TRT for over a month now.... Going to have bloods pulled this weekend to see where 200mg Cyp puts me nl/dl..... I should be around 700ish. This is Script Test. I'll go over the bloods with my Dr and go from there.
If all my markers come back right in the middle of the ranges... I might hop back on. :)
Click to expand...
Nice work bro!! Hit 285 for 19, 2 reps more than last week. It’s amazing how sketchy things get to where one more rep feels next to impossible 😂! Also be pulling bloods next week to keep an eye on things 🍻 Nice to Have ya back man!
 
Nood said:
Nice work bro!! Hit 285 for 19, 2 reps more than last week. It’s amazing how sketchy things get to where one more rep feels next to impossible 😂! Also be pulling bloods next week to keep an eye on things 🍻 Nice to Have ya back man!
Click to expand...
Glad to be back brother.... Thought I was a gonner for a little while...lol
285x19!!!!! Fuck yeah!!! Your getting stronger.......That will equal to SIZE!!
Yeah, Im pulling bloods Sat morning too...Going to check where Im at.
Glad your getting bloods done, smart man. (y)
 
Tuesday
Back n Tri's
Warmup
50 Hyperextensions
50 crunches
40 min Treadmill

Back

Stiff arm pulldowns-- Feeders-----75x40 120x40 150x40 Working set 220x14

One arm bent over rows-Feeders-----85x25 120X25 165x25 Working set 195x11

Rack pulls/Shin high, Feeders-------175x25 265x25 345x25 Working set 440x12

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

Chest assisted T-bar rows-----------165x25 165x25 175x25

DB shrugs....3 sec pause contraction-------65x25 90x25 105x25

Doggcrap stretch.


Triceps

Compound movement

Close grip bench--Feeders--------135x40 255x25 325x25 Working set 405x13

Tricep Pulldowns/pushdowns-----45x50 70x50 100x50

Behind the back/seated Rope extensions from the bottom pulley--50x25 50x25 50x25

Single overhead DB extensions 25x25 30x25 35x25...Extremely slow reps. BURN!!

2 Sets bent over DB kickbacks 25#'s didnt count reps, just to failure.

Got my YK-11 in :)
Gonna wait till after blood work results.
 
Wed
Chest day!
Warmup
50 Crunches
50 Hyperextensions
40 min Treadmill
Pec deck 25x a zillion to warm up.


Flat DB Bench 20 degree angle-Feeders.....75x25 145x25 180x25 Working set 185x14

Decline DB Bench-Feeders.............75x25 145x25 180x25 Working set 195x14 (y)

Chest forward dips 2 sets of 15 W/ BW

Flat DB Flys elbows bent---Feeders.......45x25 90x25 100x22 Working set 130x11

45 degree incline DB Flys---Feeders.......45x25 90x25 100x25 Working set 110x12

Incline crush presses Feeders........35x25, 45x25, 65x25 Working set 95x12

Upright cable crossover lower pulley......40x50 40x50 40x50... Same

Cable crossover top pulley......................40x50 40x50 40x50...Same
Just going for the pump on the cables........Drive the nutes into the muscles.

DC Stretch w/55#'s

Still feeling "kinda" strong but not where I like to be , but health is important!!!
Doms are really kickin in still... raised my Protein another 100g's day.
 
Bolan said:
Wed
Chest day!
Warmup
50 Crunches
50 Hyperextensions
40 min Treadmill
Pec deck 25x a zillion to warm up.


Flat DB Bench 20 degree angle-Feeders.....75x25 145x25 180x25 Working set 185x14

Decline DB Bench-Feeders.............75x25 145x25 180x25 Working set 195x14 (y)

Chest forward dips 2 sets of 15 W/ BW

Flat DB Flys elbows bent---Feeders.......45x25 90x25 100x22 Working set 130x11

45 degree incline DB Flys---Feeders.......45x25 90x25 100x25 Working set 110x12

Incline crush presses Feeders........35x25, 45x25, 65x25 Working set 95x12

Upright cable crossover lower pulley......40x50 40x50 40x50... Same

Cable crossover top pulley......................40x50 40x50 40x50...Same
Just going for the pump on the cables........Drive the nutes into the muscles.

DC Stretch w/55#'s

Still feeling "kinda" strong but not where I like to be , but health is important!!!
Doms are really kickin in still... raised my Protein another 100g's day.
Click to expand...
How much protein does that put you at daily? I eat about 50-80g more then I weigh and the doms is still strong 😂
 
Thursday
Delts
Warmup
50 crunches
50 hyperextensions
40 min Treadmill
Red Theraband


Standing OHP W/DB's--Feeders.........45x25 85x25 145x25 Working set 165x12

Seated Behind neck on the Smith--Feeders......50x25 180x25 245x25 Working set 315x14

60 degree Incline DB press- (Front delts) Feeders......85x25 135x25 165x25 Working set 195x14...Going back up to the 200's next week


Seated face pulls--Feeders..........105x25 155x25 185x25 Working set 255x12

Seated bent over laterals.............45x30 45x30 45x30

Leaning side laterals.....................25x25 35x25 45x25.

Behind the back side laterals (cable) 110 x 3 drop sets.
 
I haven't been on the Log the past week, busy as hell but I ran through the past couple pages of some pretty intense training reports, including the The Puke-O-Meter in full alarm. Then I see Nose Torq...LOL, this was always next to our squat rack and ammonia caps tucked in behind your ear as your heading for the platform... That is old school bro... not sure what the boys are using today. I got pumped just reading this...dam. Great stuff!!!

Casey.
 
Sunrise Pharma said:
I haven't been on the Log the past week, busy as hell but I ran through the past couple pages of some pretty intense training reports, including the The Puke-O-Meter in full alarm. Then I see Nose Torq...LOL, this was always next to our squat rack and ammonia caps tucked in behind your ear as your heading for the platform... That is old school bro... not sure what the boys are using today. I got pumped just reading this...dam. Great stuff!!!

Casey.
Click to expand...

Yup so glad to see I’m not the only leg day puker here.
I’ll never understand it though. I work out just as hard on other days but for whatever reason about 1 out of every 2 or 3 leg workouts and it turns into me barfing like a fucking rookie. It’s like I bump this super secret barf button by accident. WTF?
 
Nood said:
Nice, think you’ll notice quicker recovery? Debating about the same thing maybe I’ll just test it out for a week or 2
Click to expand...
Sure, dont hurt to try!!! Being on HRT we need every advantage to preserve what we already built. BUT if Im getting fat I'll cut back. :)
 
AR-15 said:
Yup so glad to see I’m not the only leg day puker here.
I’ll never understand it though. I work out just as hard on other days but for whatever reason about 1 out of every 2 or 3 leg workouts and it turns into me barfing like a fucking rookie. It’s like I bump this super secret barf button by accident. WTF?
Click to expand...
Everybody pukes, even Pros. The GW stuff helps with the cardio part but banging out reps with heavy weight, your gonna puke!!!
Reason you dont hear of too many people puking on leg day is because they skipped leg day. :ROFLMAO::ROFLMAO::ROFLMAO::ROFLMAO::ROFLMAO:
 
Bolan said:
Everybody pukes, even Pros. The GW stuff helps with the cardio part but banging out reps with heavy weight, your gonna puke!!!
Reason you dont hear of too many people puking on leg day is because they skipped leg day. :ROFLMAO::ROFLMAO::ROFLMAO::ROFLMAO::ROFLMAO:
Click to expand...
Good to see you back in the groove Bo. How's things going now that you beat Covid?
 

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