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

[Nood]

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.....

Thought maybe 500 pushups set you back some more I get similar looks when visit the wife at planet fitness and warm up with the 10lb weights lol

 

[Bolan]

Thought maybe 500 pushups set you back some more I get similar looks when visit the wife at planet fitness and warm up with the 10lb weights lol

500 and I just got warmed up...lol
I did a shitload of stiff arm flys though that did give a little DOMS it the chesticles

 

[Bolan]

Monday.......Do I really have to say?
MOTHERFUCKIN LEG DAY!
Lookout, Am I on TREN?
Warmup
50 crunches
50 Hyperextensions
35 min treadmill

Hamstring curls.....145x25 200x25 265x25

Leg Extensions......145x25 200x25 275x25


Super Squats

Feeders--195x25 295x25 425x25..WORKING SET 600x18 . Yessir....I was pissed, Cranky AF and ready to kill someone/ something this AM.... Pissed off about....... ....Nothing at all.....
Could be I ate 100mg dbol Pre... so I dunno.
W/O / Client got 580x20... This young mans wheels are growing every week.
We both set off The Puke-O -Meter with a 10 out of 10. Sucks yacking up Cream of rice n whey... Pre W/O big bang and an expensive Intra.
I'm pushing super hard, and I'll probably have a fuckin stroke.... But I want to push my guys even harder... When they see a 50 somthin' yr old and they are 20-30 years younger than me.... It shows them to stop being a pussy and keep up with an old timer!



35 min rest.


Seated Calf raises Feeders........70x40 100x40 195x40 Working set 345x12

Standing Calf raises toes in/out..........80x2x30 150x2x25 175x2x25

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


Weight this AM 286 STILL... but the 12 pointer had me @ 10% Even.
Nothing has changed at all...Same Meals, W/O and gear!! Nice being lean on
500kcals more than maintenance.
No Slin.....2ius Sunrise GH pre bed
1cc Ultra dura blend EOD
1cc Sunrise's Sustanon Sat/Wed.
And $560 a week on food. Just food. No essentiales... that cost extra!

 

[Nood]

God damn!!! . Fucking Beast!! Your guys are Lucky to Have a couch like you @Bolan!

 

[Bolan]

God damn!!! . Fucking Beast!! Your guys are Lucky to Have a couch like you @Bolan!

Thats where all my time and energy goes but when you like your job... I dont mind putting in some OT
Prep starts Next monday for the guys so there goes any social life outside of the gym......1st 8 weeks are not too rough, but when they start bitching about eating 2500kcals @ the 9 week mark... ( and drop from there depending) I'm basically holding on to their crank while their pissing.
And yes... Ive gone through about 10 servings of Peptopro so I can walk tomorrow!

 

[Nood]

Thats where all my time and energy goes but when you like your job... I dont mind putting in some OT
Prep starts Next monday for the guys so there goes any social life outside of the gym......1st 8 weeks are not too rough, but when they start bitching about eating 2500kcals @ the 9 week mark... ( and drop from there depending) I'm basically holding on to their crank while their pissing.
And yes... Ive gone through about 10 servings of Peptopro so I can walk tomorrow!

Yeah I’m going increase my serving size with the peptopro. Ordering up a couple more bags to see. Don’t think one serving is enough especially on leg day

 

[Bolan]

Yeah I’m going increase my serving size with the peptopro. Ordering up a couple more bags to see. Don’t think one serving is enough especially on leg day

Def have to order it soon b'cause you wont get it until a month from now... Thats my ONLY bitch ... other than the taste but Ive been using flavored packets of lemon lime Gatoraid... G2 sugar free. When I take it other than intra... Like im gonna slam one down now.

 

[Bolan]

Tuesday LETS GOOOOOOOOOOOO!!!
Back and light Tri's
Warmup
50 Hyperextensions
50 crunches
45 min Treadmill

Compounds
Back

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

One arm bent over rows-Feeders.......105x25 145X25 190x25 Working set 200x17
plus another working set 200x15. Asked the "New" owner to buy some 210's
He said, do you want 220's too... and I shook my head no... but my client at the time said yes There only $1,200 each... But he's a millionaire so

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

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

DB shrugs............3 sec squeeze @ top. 70x25 115x25 140x25


DC stretch



TRI's

Compound movements

Close grip bench--Feeders........135x40 285x25 375x25 Working set 440x11

Skulls W/Ez curl-- Feeders ..........50x25 95x25 105x20 Working set 125x9


Back
PM Pump
Warmup
50 Crunches
50 Hyperextensions
10 min Treadmill

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

Single arm pullback machine........75x50 75x50 75x41.... Dun,

Assisted Pull-ups 3 sets wide grip. 3 sets narrow grip.

Underhand lat pulldown.........120x25 120x25

DC Stretch.

Tri's Pm pump

Tri Kickback's Head on bench to lessen back strain
25x25 25x25 25x25

Tricep Pulldowns/pushdowns Rope........50x50 75x50 115x50... Burn.... hot hot HOT! Purple pump

Behind the back/seated Rope extensions from the bottom pulley.......50x50 50x50 50x50 yes a lot of reps... not really trying to grow, just hone and keep what I got.


I still do not know WTF is going on W / My body but... Im not gonna bitch.
Unsure if YK has a long term duration but damn Im feeling
Thanks again Sunrise Pharma..... @ my age I should be shrinking and strength dropping off. Got some of that liquid gold in them vials .................. Honestly on the close grip bench for Tris.... I have NEver used that amount of weight that I can remember ( last 2 reps I had help on the positive and di 2 slow ass negatives.... I went through the last 12 years of my journals and highest was 405.
Not one of my guys can do close grip for tris with that kind of weight.......

Maybe I'm like a car.... when it starts running awesome... It blows up.

 

[Nood]

Tuesday LETS GOOOOOOOOOOOO!!!
Back and light Tri's
Warmup
50 Hyperextensions
50 crunches
45 min Treadmill

Compounds
Back

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

One arm bent over rows-Feeders.......105x25 145X25 190x25 Working set 200x17
plus another working set 200x15. Asked the "New" owner to buy some 210's
He said, do you want 220's too... and I shook my head no... but my client at the time said yes There only $1,200 each... But he's a millionaire so

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

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

DB shrugs............3 sec squeeze @ top. 70x25 115x25 140x25


DC stretch



TRI's

Compound movements

Close grip bench--Feeders........135x40 285x25 375x25 Working set 440x11

Skulls W/Ez curl-- Feeders ..........50x25 95x25 105x20 Working set 125x9


Back
PM Pump
Warmup
50 Crunches
50 Hyperextensions
10 min Treadmill

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

Single arm pullback machine........75x50 75x50 75x41.... Dun,

Assisted Pull-ups 3 sets wide grip. 3 sets narrow grip.

Underhand lat pulldown.........120x25 120x25

DC Stretch.

Tri's Pm pump

Tri Kickback's Head on bench to lessen back strain
25x25 25x25 25x25

Tricep Pulldowns/pushdowns Rope........50x50 75x50 115x50... Burn.... hot hot HOT! Purple pump

Behind the back/seated Rope extensions from the bottom pulley.......50x50 50x50 50x50 yes a lot of reps... not really trying to grow, just hone and keep what I got.


I still do not know WTF is going on W / My body but... Im not gonna bitch.
Unsure if YK has a long term duration but damn Im feeling
Thanks again Sunrise Pharma..... @ my age I should be shrinking and strength dropping off. Got some of that liquid gold in them vials .................. Honestly on the close grip bench for Tris.... I have NEver used that amount of weight that I can remember ( last 2 reps I had help on the positive and di 2 slow ass negatives.... I went through the last 12 years of my journals and highest was 405.
Not one of my guys can do close grip for tris with that kind of weight.......

Maybe I'm like a car.... when it starts running awesome... It blows up.

Seriously bro! You’ve been putting up some fucking numbers lately !! Badass workout! Miss close grip bench! Messes with my elbow at the moment.. keep it up!

 

[Bolan]

WED.... Lets GOOOOOOOOOOOO!
Chest day
Warmup
50 Crunches
50 Hyperextensions
45 min Treadmill
Pec deck 40x warming up shoulders n pec's

AM Compounds..

Flat DB Bench 20 degree angle-Feeders......95x25 175x25 195x25 Working set 200x17 and 1 more Working set 200x11

Decline DB Bench-Feeders...........95x25 175x25 195x25 Working set 200x15.

Chest forward dips--Feeders..........BWx25, Belt with hook... 65x25 105x25 Working set BW+235x7.. Stopped early.. Shoulder twinge. Prob should back off on the weight next week...Im old

Incline DB Flys elbows bent--Feeders.....50x25 95x25 125x25 Working set 145x8

DC Stretch W/ 70#'s


PM Pump Set

Warmup
50 Hypers
50 Crunches
15 min treadmill

Giant set
Pec Deck (hands)...65x25 65x25 65x25

Cable crossover lower pulley....40x25 40x25 40x50

Cable crossover top pulley.........40x25 40x25 40x50

Stiff arm incline flys...........25x25 25x25 25x25

Stiff arm Flat flys................20x25 20x25 20x25
Helluva pump set... Dropped reps so I could bang out the PM pump in 20min.
Basically a Milos Giant set. Felt good.

DC stretch 70#'s

 

[Bolan]

5 weeks out... RC 200# x 12. Crazy.

View: https://www.youtube.com/watch?v=gSMaI63H9hc

 

[Nood]

5 weeks out... RC 200# x 12. Crazy.

View: https://www.youtube.com/watch?v=gSMaI63H9hc

Remember watching this Back in the day!!
So you getting the 220lb DB’s? Feel strong until I see your rep range
New gym DB’s goe up to 200. New Goals one day I hope

 

[Sunrise Pharma]

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Please check us out, as we are five years strong, producing High Performance HPLC Lab Tested products, as well as a trusted source in the AAS Industry.

Please reply with your thoughts, would like your feedback!

Link: Sunrise Pharma

Casey.

 

[Bolan]

Remember watching this Back in the day!!
So you getting the 220lb DB’s? Feel strong until I see your rep range
New gym DB’s goe up to 200. New Goals one day I hope

I dont think he will go for the 210's or 220's just a few of "might" use em. If it still was my gym, Id duct tape some nickel or dimes on there

 

[Bolan]

Thursday
Delts...lets get it..
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 190x8

Seated face pulls--Feeders-----125x25 155x25 185x25 Working set 300x11


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 55x21

Need food.

 

[Bolan]

Friday.
Arm day!
Warmup
50 Crunches
50 Hyperextensions
45 min treadmill.
Bottom pully cable curls reps to warm up.

Biceps
Standing barbell curl 5 sets 8-15 reps-----45x15 65x15 85x15 125x15 165x11

Single arm Preacher Curls 5 sets 10-15 reps-----25x15 35x15 45x15 50x15 75x9

Incline DB curls 5 sets 8-12 reps-----35x12 40x12 50x12 70x10 80x8

Seated hammer curls 5 sets 8-12 reps------55x12 65x12 75x12 115x12 150x9 again. stuck this week.

Triceps
Tricep pushdowns warmup

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


Tricep pushdown, Vbar 5 sets 10-15 reps------75x15 85x15 105x14 115x12 125x9

DB Skullcrushers 5 sets 8-12 reps----75x12 90x12 105x12 115x10 130x8. Help w/Last rep

Single arm DB tricep extension 5 sets 10-15 reps-----25x15 35x15 55x15 65x14 85x8

3 sets DB kickbacks--------25x25. Finisher w/ a pump.

 

[Sunrise Pharma]

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Congratulations and thank you to all of the members that were able to take advantage of this special. We are proud of your support and happy that so many were able to capture the savings.

Link: Sunrise Pharma

Casey.

 

[Bolan]

Monday
We all know what day it is....
Warmup
50 crunches
50 Hyperextensions
45 min treadmill

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

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


Super Squats

Feeders--195x25 295x25 425x25..WORKING SET 600x19... I tried for the life of me to get that last rep.... I had to dump it. Was about 1 rep away from passing out.
I had 600#'s on my back for over an hour.. My whole body is DOMS...lol
My W/O Client Leg day partner got 585x20. Friggin' awesome!!! Proud of him. I dont have any clients other than him moving the same weight.
Yes yes yes The Puke-O -Meter with a 10 out of 10.




35 min rest.


Seated Calf raises Feeders--------70x40 100x40 195x40 Working set 345x12

Standing Calf raises toes in/out--------80x2x30 150x2x25 175x2x25

Leg sled calf work----------------------450#x failure. Same.

Great W/O... My CNS is shakey so I know I pushed too hard today.... We'll fix that up with some THC=Food=Sleep

 

[Bolan]

Officially over trained.... And over Medicated... Mightnot post but will read posts and do likey thingy if I can read. 600mg Sola Indica gummies(takes like ass) edibles with a kickstart of "White Rhino" Live resin vape made by "Rare"
My CNS has now stopped doing the speed metal thing to now vibing W/ Bob Marley.
And Just drank a whole container of fairlife chocolate milk, and I stjill have my Scrambled eggs to go... #Imfukkinveggin

 

[Nood]

Monday
We all know what day it is....
Warmup
50 crunches
50 Hyperextensions
45 min treadmill

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

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


Super Squats

Feeders--195x25 295x25 425x25..WORKING SET 600x19... I tried for the life of me to get that last rep.... I had to dump it. Was about 1 rep away from passing out.
I had 600#'s on my back for over an hour.. My whole body is DOMS...lol
My W/O Client Leg day partner got 585x20. Friggin' awesome!!! Proud of him. I dont have any clients other than him moving the same weight.
Yes yes yes The Puke-O -Meter with a 10 out of 10.




35 min rest.


Seated Calf raises Feeders--------70x40 100x40 195x40 Working set 345x12

Standing Calf raises toes in/out--------80x2x30 150x2x25 175x2x25

Leg sled calf work----------------------450#x failure. Same.

Great W/O... My CNS is shakey so I know I pushed too hard today.... We'll fix that up with some THC=Food=Sleep

Fucking Animal Bro! Way to push yourself! You going to go for it next week or drop the weight?

 

[Bolan]

Fucking Animal Bro! Way to push yourself! You going to go for it next week or drop the weight?

Im going to try... But I'll probably stay at that weight. Im bruised across nt Traps/Delts...Phew im busted up, Prebed HGH and 2 Scoops pepto pro.
.

 

[Nood]

Im going to try... But I'll probably stay at that weight. Im bruised across nt Traps/Delts...Phew im busted up, Prebed HGH and 2 Scoops pepto pro.
.

Been doubling up on the peptopro on leg day. Already ordered a couple more bags.

 

[Bolan]

Been doubling up on the peptopro on leg day. Already ordered a couple more bags.

I did the same on Sunday...lol... It works well!!

 

[Bolan]

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

Compounds
Back

Stiff arm pulldowns-- Feeders------85x40 150x40 180x40 Working set 275x10

One arm bent over rows-Feeders-----105x25 145X25 190x25 Working set 200x17
+ another working set 200x16.

Rack pulls/Shin high, Feeders-----195x25 275x25 375x25 Working set 535x9

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

DB shrugs------------------3 sec squeeze @ top. 70x25 115x25 140x25


DC stretch



TRI's

Compound movements

Close grip bench--Feeders-------135x40 285x25 375x25 Working set 440x9
Got 11 last week. felt heavy today.

Skulls W/Ez curl-- Feeders------50x25 95x25 105x20 Working set 125x10


Back
PM Pump
Warmup
50 Crunches
50 Hyperextensions
10 min Treadmill

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

Single arm pullback machine------75x50 75x50 75x46

Assisted Pull-ups 3 sets wide grip. 3 sets narrow grip.

Underhand lat pulldown----------120x25 120x25.

DC Stretch.

Tri's Pm pump

Tri Kickback's Head on bench.
25x25 25x25 25x25

Tricep Pulldowns/pushdowns Rope---------50x50 75x50 130x37

Behind the back/seated Rope extensions from the bottom pulley---------50x50 50x50 50x50. Repping the blood into em.

 

[Bolan]

Wed.
Chestoralis Major.
Warmup
50 Crunches
50 Hyperextensions
45 min Treadmill
Pec deck 40x warming up

AM Compounds..

Flat DB Bench 20 degree angle-Feeders----95x25 175x25 195x25 Working set 200x18 and 1 more Working set 200x11

Decline DB Bench-Feeders--------95x25 175x25 195x25 Working set 200x16
and another working set 200x12

Chest forward dips--Feeders------------BWx25, Belt with hook... 65x25 105x25 Working set BW+235x8

Incline DB Flys elbows bent--Feeders------50x25 95x25 125x25 Working set 145x10

DC Stretch W/ 70#'s


PM Pump Set

Warmup
50 Hypers
50 Crunches
10 min treadmill

Giant set
Pec Deck (hands)--------------------65x25 65x25 65x25

Cable crossover lower pulley.-----40x25 40x25 40x50

Cable crossover top pulley---------40x25 40x25 40x50

Stiff arm incline flys-------------------25x25 25x25 25x25

Stiff arm Flat flys---------------------- 20x25 20x25 20x25

Purple pump.... Love this shit.
Almost out of the Ultra Dura blend.......... Im just going to carry on into a Sustanon/ Mast/GH/Slin run when Im out of this blend. This Ultra Dura Blend went way above my expectations. Very very nice. Great work Sunrise Team!!

 

[Bolan]

Thursday
Delts
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 355x11

60 degree Incline DB press- (Front delts) Feeders.....85x25 135x25 155x25 Working set 190x11

Seated face pulls--Feeders......125x25 155x25 185x25 Working set 300x14


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 50x25

 

[Bolan]

Friday
Arms!!!
Warmup
50 Crunches
50 Hyperextensions
45 min treadmill.
Bottom pulley cable curls, warmup

Biceps
Standing barbell curl 5 sets 8-15 reps........45x15 65x15 85x15 125x15 165x11

Single arm Preacher Curls 5 sets 10-15 reps.......25x15 35x15 45x15 50x15 75x10

Incline DB curls 5 sets 8-12 reps.................35x12 40x12 50x12 70x10 80x9

Seated hammer curls 5 sets 8-12 reps........55x12 65x12 75x12 115x12 150x10

Triceps
Tricep pushdowns warmup

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


Tricep pushdown, Vbar 5 sets 10-15 reps.......75x15 85x15 105x14 115x12 125x10

DB Skullcrushers 5 sets 8-12 reps......75x12 90x12 105x12 115x10 130x9

Single arm DB tricep extension 5 sets 10-15 reps.....25x15 35x15 55x15 65x14 85x10

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

 

[Bolan]

Gym was CLOSED for MLK day??
I got a key.
Leg day!!!!
Warmup
50 crunches
50 Hyperextensions
45 min treadmill

Hamstring curls.............145x25 200x25 265x25

Leg Extensions.............145x25 200x25 275x25


Super Squats

Feeders--195x25 295x25 425x25..WORKING SET 600x20... Took me 3 weeks to get 20 reps with this weight. Kind heavy for a 56 yr old, but im no normal 56 yr old.
IDGAF If I end up like Ronnie, no excuses, all gainz. Once I break, then Im done.
Do I hurt? OF COURSE I DO, do I make it an excuse. Never. Fuck getting old, fuck science based training you hear about on youtube. Again, what worked 60 yrs ago works today... ( Except for the GH and Slin) Thats been the game changer.

My W/O Client Leg day partner got 590x20.
Kid is strong AF on a baby dose of Test and Deca. Less than guys on here run.
Genetically strong. And 230#'s and his last pinch was 7.8%
We both barfed.....Its the price you pay to be famous.


45 min rest.


Seated Calf raises Feeders...........70x40 100x40 195x40 Working set 345x15

Standing Calf raises toes in/out......80x2x30 150x2x25 175x2x25

Leg sled calf work...........550#x failure. Same.

Was going to have a pinch done today but the Gym is closed because of MLK day... I never closed the gym for holidays but I dont own it anymore.. but I have a key
On my last bottle of the Ultra Dura Blend.... Cant wait until Casey has the blends in stock, stuff is obviously working

 

[Nood]

Nicely Done! Super squats are on the menu as well. See how the knee holds up. Feeling good about it! Just hoping to get to 405 one day lol

 

[Bolan]

Nicely Done! Super squats are on the menu as well. See how the knee holds up. Feeling good about it! Just hoping to get to 405 one day lol

I always wrap my knees while squatting.

Rogue Knee Wraps - Weightlifting Knee Supports

These wraps provide support on all variants of squats and Oly moves. These also add protection while handling heavy weight on strongman implements. Get 'em at Rogue.

www.roguefitness.com