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

[Bolan]

Th

Thats when my arms start locking up. Brushing teeth or washing my face, strangest feeling.. good luck lol

I just took some extra Magnesium.... Should help. Im locking up here and there.
Its a good thing, there "stimulated"! lololol
Ill probably wrap my arms in heating blankets after I eat and just chill on the puder.
People always say... Heating pads?????? I say yup.... keeps blood (nutrients) flowing to that direction. HOPEFULLY to start the healing process......


Owww. Owww. Owww. Purple pump.

 

[Nood]

I just took some extra Magnesium.... Should help. Im locking up here and there.
Its a good thing, there "stimulated"! lololol
Ill probably wrap my arms in heating blankets after I eat and just chill on the puder.
People always say... Heating pads?????? I say yup.... keeps blood (nutrients) flowing to that direction. HOPEFULLY to start the healing process......


Owww. Owww. Owww. Purple pump.

Just got my purple pumps…Finished up 2nd delt session, Fuckers are swollen! 3 exercises 3x25, painful pumps, shoulder veins are poppin through hard! Love this shit!

 

[Bolan]

Just got my purple pumps…Finished up 2nd delt session, Fuckers are swollen! 3 exercises 3x25, painful pumps, shoulder veins are poppin through hard! Love this shit!

Thats awesome man.


Are your lats still fucked or are you recovering?

 

[Nood]

Thats awesome man.


Are your lats still fucked or are you recovering?

There still alittle sore. I don’t typically recover next day. My sleep hasn’t been the best, wake up 3-4 times a night.

 

[Bolan]

There still alittle sore. I don’t typically recover next day. My sleep hasn’t been the best, wake up 3-4 times a night.

Pissin?
Try a little Sea salt before bed. didnt really help me much but it has helped some.

 

[Nood]

Pissin?
Try a little Sea salt before bed. didnt really help me much but it has helped some.

Yeah, I’ve tried that before never helped. Store water in my back fat, even though estrogen and all is in range. Piss it all out at night and wake up dry, fucking annoying.

 

[Nood]

How are those Arms doing today??

 

[Bolan]

 

[Nood]

Haha, you wrap them up with the heating pad again? If you gain even a 1/4 of an inch I’d say it’s worth it!!

Was my arm day today! Liquid glycerol, peptopro, big bang.. arms were FULL veins coming out everywhere! Nice recommendation

 

[Bolan]

100% cooked...... Still have 2 more days to recover before I need to use em again.
Bringing in groceries this morning was REALLY fun.

 

[Nood]

100% cooked...... Still have 2 more days to recover before I need to use em again.
Bringing in groceries this morning was REALLY fun.

I bet!! Lats feel mostly healed up today, side delts are definitely sore which is not easy to accomplish in my experience! Fuckers can take abuse!

 

[Bolan]

Haha, you wrap them up with the heating pad again? If you gain even a 1/4 of an inch I’d say it’s worth it!!

Was my arm day today! Liquid glycerol, peptopro, big bang.. arms were FULL veins coming out everywhere! Nice recommendation

The more water you drink the better the Liquid glycerol works!!!
Try 1/2 cup right before bed and see if it will draw the water into the muscles
so you can sleep without having to wiz... My guys swear by it but I havent tried it yet.

 

[Bolan]

I bet!! Lats feel mostly healed up today, side delts are definitely sore which is not easy to accomplish in my experience! Fuckers can take abuse!

And thats where you'll grow!
Delts are a difficult muscle group to get doms in for sure.

 

[Nood]

The more water you drink the better the Liquid glycerol works!!!
Try 1/2 cup right before bed and see if it will draw the water into the muscles
so you can sleep without having to wiz... My guys swear by it but I havent tried it yet.

Def give it a go tonight!

 

[Bolan]

Monday
Leg day!!!!! LETS GOOOOO!
Warmup
50 crunches
50 Hyperextensions
40 min treadmill

Hamstring curls------145x25 200x25 265x25

Leg Extensions------145x25 200x25 275x25


Super Squats

Feeders--195x25 295x25 415x25..WORKING SET 575x20 up 5#'s from last week.
My client also got 575x20 and did it with ease, last week he struggled.
I hate making him puke but ..... Its funny to watch. Drama queen x's 10
Im fuckin spent.. Only have 4 clients today/tomorrow.... Its the calm before the storm with 3 guys prepping soon.


25 min rest.


Seated Calf raises Feeders---------70x40 100x40 195x40 Working set 335x14

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

Leg sled calf work---------450#x failure. same as last week.

 

[Tresto]

Yeah, you gotta keep stretching em. For me its Tris.. They hurt... and hurt to the bone.. Doms is nuts but we will see, recovery has been really good as of late.
Ive been eating like a madman since 3 AM, Lots of complex carbs
will be starting the W/O in a half hr or so....Already took a 20mg Cialis.50mg
Dbol (Shhhhhh the elders will hear) And I got the Big bang ready to rock.
Weights are set up and ready to roll. 8:30-12:30...... Is going to be war.

Ahhhh dbol, the ultimate pwo

 

[MindlessWork]

Ahhhh dbol, the ultimate pwo

The breakfast of champions!

 

[Bolan]

Tuesday
Back and........No Tricep work??
Warmup
50 Hyperextensions
50 crunches
40 min Treadmill


Back

Stiff arm pulldowns-- Feeders.....85x40 150x40 170x40 Working set 270x12

One arm bent over rows-Feeders......105x25 145X25 190x25 Working set 200x16 another working set AGAIN 200x6. 3 sec negative
Adding intencifier's...DB's only go to 200, and landmine/Meadow rows hurt my back.

Rack pulls/Shin high, Feeders.......175x25 265x25 345x25 Working set 525x12

Assisted pull ups.........6 sets wide grip 6 narrow grip, same as last week, an additional 3 sets b/c no pump w/o this afternoon.

DB shrugs.........3 sec squeeze @ top. 65x25 110x25 135x25

Single arm pullback machine........50x25 50x25 50x25

DC stretch

No Pm pump again this holiday week... And NO TRICEP work today....
Still have some DOMS in em from Saturdays add an 1" to your arms program.
Tomorrow was supposed to be Chest day and gym is closed for New Years.
Give them Tri's another day of healing. Oddly enough, my biceps Doms were gone by Sunday afternoon.

Happy New years fellas!

 

[nightwing]

Monday
Leg day!!!!! LETS GOOOOO!
Warmup
50 crunches
50 Hyperextensions
40 min treadmill

Hamstring curls------145x25 200x25 265x25

Leg Extensions------145x25 200x25 275x25


Super Squats

Feeders--195x25 295x25 415x25..WORKING SET 575x20 up 5#'s from last week.
My client also got 575x20 and did it with ease, last week he struggled.
I hate making him puke but ..... Its funny to watch. Drama queen x's 10
Im fuckin spent.. Only have 4 clients today/tomorrow.... Its the calm before the storm with 3 guys prepping soon.


25 min rest.


Seated Calf raises Feeders---------70x40 100x40 195x40 Working set 335x14

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

Leg sled calf work---------450#x failure. same as last week.

your leg days, just reading the log, .makes me start to sweat. damn you move some serious weight! props

 

[Nood]

Tuesday
Back and........No Tricep work??
Warmup
50 Hyperextensions
50 crunches
40 min Treadmill


Back

Stiff arm pulldowns-- Feeders.....85x40 150x40 170x40 Working set 270x12

One arm bent over rows-Feeders......105x25 145X25 190x25 Working set 200x16 another working set AGAIN 200x6. 3 sec negative
Adding intencifier's...DB's only go to 200, and landmine/Meadow rows hurt my back.

Rack pulls/Shin high, Feeders.......175x25 265x25 345x25 Working set 525x12

Assisted pull ups.........6 sets wide grip 6 narrow grip, same as last week, an additional 3 sets b/c no pump w/o this afternoon.

DB shrugs.........3 sec squeeze @ top. 65x25 110x25 135x25

Single arm pullback machine........50x25 50x25 50x25

DC stretch

No Pm pump again this holiday week... And NO TRICEP work today....
Still have some DOMS in em from Saturdays add an 1" to your arms program.
Tomorrow was supposed to be Chest day and gym is closed for New Years.
Give them Tri's another day of healing. Oddly enough, my biceps Doms were gone by Sunday afternoon.

Happy New years fellas!

Happy New Year!! 1inch arm day fucked you up hopefully gained some size from it..

 

[Bolan]

your leg days, just reading the log, .makes me start to sweat. damn you move some serious weight! props

Thank you brother..... at my age im lucky I can still walk
TBH I use to use a "little" bit more weight in the Super squats when I was
younger.... I have an advantage over most in the squats.... My legs are short.
30" inseam @ 5'8 1/2"
I can pretty much smoke all my clients in the squats lol.... Pisses them off.
They got me beat on every other lift pretty much. Pisses ME off

 

[Bolan]

Happy New Year!! 1inch arm day fucked you up hopefully gained some size from it..

Happy New Year!! 1inch arm day fucked you up hopefully gained some size from it..

Thanks man!!!
Im still up a 1/2" cold...lol.

 

[Nood]

Thanks man!!!
Im still up a 1/2" cold...lol.

Nice!! Let’s hope it sticks around with your genetics!!

 

[Bolan]

Nice!! Let’s hope it sticks around with your genetics!!

Doubtful, father time is catching up! But I'll kick his ass if he does finally catch up.

 

[Sunrise Pharma]

Happy New Year Members

I want to thank all of the members here at ASF for your support in 2024. Its a great community and also was a lot of fun meeting a good bunch of strength athletes and hope that we can continue on together for a great 2025.

Wishing you all the very best,

Casey.

 

[Bolan]

Happy New Year Members

I want to thank all of the members here at ASF for your support in 2024. Its a great community and also was a lot of fun meeting a good bunch of strength athletes and hope that we can continue on together for a great 2025.

Wishing you all the very best,

Casey.

Coming in strong 2025!

 

[Bolan]

Turdsday
Delts!!!!!! LETS GOOOOO!!!!
Warmup
50 crunches
50 hyperextensions
45 min Treadmill
Red Theraband warm up.

Compound movements
AM

Standing OHP W/DB's--Feeders......45x50 85x25 145x25 Working set 180x10

Seated Behind neck press on the Smith--Feeders.....70x25 180x25 245x25 Working set 355x9

60 degree Incline DB press- (Front delts) Feeders....85x25 135x25 155x25 Working set 185x13

Seated face pulls--Feeders........125x25 155x25 185x25 Working set 295x12


Delts PM pump
Warm up
50 Crunches
50 Hyperextensions
Theraband movements

Superset
Seated bent over laterals...........45x25 45x25 45x25

Upright rows with DB's...........60x25 60x25 60x25

Leaning side laterals............25x25 35x25 55x23

Behind the back side laterals (cable) 145x finish.

Just getting home ......3 guys were starting prep in 2 weeks. Have everything drawn up and ready to execute! Meet with all 3 and their wives and preparing them what to expect!! lol This is going to be a busy busy year. I live for this!

Personally, still feelin good and hella strong. Ultra Dura Blend and a lil Sust got me
morphing into a leaner me....With adding carbs.... Go figure.

 

[Nood]

The wives are going to have alot of questions for you

 

[Bolan]

The wives are going to have alot of questions for you

They sure did, but I just wanted a meeting with everyone to let them all know what to expect... ( All 3 guys 1st show)... How crabby their hubbys will be at about 6 weeks out.
All 3 guys insist on getting their cards this year in Mens open.

 

[Bolan]

Friday
Arms.... Yes @Nood There healed ....Well Were.
Warmup
50 Crunches
50 Hyperextensions
40 min treadmill.
Pink weight concentration curls.. Warmup the bis..... The looks I got was priceless.

Biceps
Standing barbell curl 5 sets 8-15 reps....45x15 65x15 85x15 125x15 165x10 That was heavvvy.

Single arm Preacher Curls 5 sets 10-15 reps.....25x15 35x15 45x15 50x15 70x12

Incline DB curls 5 sets 8-12 reps.....30x12 35x12 45x12 65x12 75x12 going up in weight next week.

Seated hammer curls 5 sets 8-12 reps.......55x12 65x12 75x12 105x12 150x9

Triceps
Tricep pushdowns warmup

Tricep Bench dip 5 sets 8- 12 reps Bodyweight plus 3 wheels on lap.....5 sets.


Tricep pushdown, close grip 5 sets 10-15 reps.....75x15 85x15 105x15 120x15 155x11

DB Skullcrushers 5 sets 8-12 reps.........75x12 85x12 95x12 105x12 130x12 ^ next week... I also wanted to mention I wrap my elbows before DB skulls.

Single arm DB tricep extension 5 sets 10-15 reps....25x15 35x15 45x15 55x13 80x12 ^ weight next week too!

3 sets DB kickbacks..............25x25.

Kick ass w/o, whole gym is fired up.....I kinda want to buy the gym back.....