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

[Bolan]

294 my bad

I got to 326#'s last winter but not going that high again... Just gonna hover around 300#'s till Spring, then cut to 285ish.
I said Id never bulk again but Im not really having to cram Kcals to the point where im uncomfortable all day.

 

[Valdosta]

Following ! Gotta post photos I'm wondering how big you gotta be to be 292 that's a lot of weight haha

i have this partial pic of his elbow. you'll have to imagine the rest based on this

 

[Bolan]

i have this partial pic of his elbow. you'll have to imagine the rest based on this

View attachment 167808

Lolol... Thats not me silly!!!
Theres a calve shot here somewhere though.

 

[Bolan]

 

[Chemicalreaction]

That's just mind blowing there's people out pushing that much weight and being comfortable and just that being the norm to me hana

 

[Bolan]

That's just mind blowing there's people out pushing that much weight and being comfortable and just that being the norm to me hana

I train guys for a living and believe me... there are some strong kids out there, barely running anything.

 

[Chemicalreaction]

I guess my goal to be 250 isn't to far fetched lol I'm normally with trt I'm around 210

 

[Bolan]

I guess my goal to be 250 isn't to far fetched lol I'm normally with trt I'm around 210

Nope, but don't try to get there overnight. This isn't a sprint, it's a marathon.
Took me years to break 245..... even starting out @ 220. Then 245 to 300 was next level shit. Took YEARS.

 

[Chemicalreaction]

Aboustly Truth! I'm prepared for years of this

 

[Chemicalreaction]

It's always awesome hearing where the veterans start off

 

[Bolan]

Monday
Legs day!!!
Warmup
50 crunches
50 Hyperextensions
45 min treadmill

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

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


Super Squats

Feeders--195x25 315x25 475x25..WORKING SET 610x20. Up another 5#'s in a week. took me 50 min to complete the reps which is super quick for me.
My W/O Client Leg day partner tried 600# again and he got it this time... only took him an hour and a half.
I still am up 10# on him though... Old guy wins again
We both barfed today, something about them heavy high rep squats.


30 min rest.


Seated Calf raises Feeders.....70x40 150x40 200x40 Working set 350x13

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

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

 

[Valdosta]

My W/O Client Leg day partner tried 600# again and he got it this time... only took him an hour and a half.
I still am up 10# on him though... Old guy wins again

bout damn time. howd it take him an hour and a half though? i thought these were all one set with some pauses at the top for a few breaths

 

[Bolan]

bout damn time. howd it take him an hour and a half though? i thought these were all one set with some pauses at the top for a few breaths

Slap 600#'s on your back and shoot for 20 reps... Them pauses at the top are deep breaths to get you through another rep.
Basically, your taking your 10rep MAX ..... and doing 20 reps.
so anything past 10 reps is a motherfucker...lol

 

[Valdosta]

Slap 600#'s on your back and shoot for 20 reps... Them pauses at the top are deep breaths to get you through another rep.
Basically, your taking your 10rep MAX ..... and doing 20 reps.
so anything past 10 reps is a motherfucker...lol

oh ok so hour and a half was a joke i gotcha. u mean he was just pausing for a good bit up top

 

[Bolan]

oh ok so hour and a half was a joke i gotcha. u mean he was just pausing for a good bit up top

Yeah Ive been in for marathon squat sessions before... Its hard but it make the whole damn body grow. And yes it took him a full hour and a half... took me almost an hour to get my set. No re-racking the weights, just full on till you get 20...lol
Your body wants to stop at 10, but your mind.... And dense leg muscles make it possible to push past them 10 reps into no mans land.
I've seen guys add an 1" to their quads in less that a month using the Supersquat program.

 

[Bolan]

Tuesday
Back and Light Tricep's
Warmup
50 Hyperextensions
50 crunches
No Treadmill, no power.

Compounds
Back

Stiff arm pulldowns-- Feeders.....85x40 150x40 180x40 Working set 285x11

One arm bent over rows-Feeders......115x25 155X25 195x25 Working set 200x17
and another set 200x14

Rack pulls/Shin high, Feeders.......195x25 275x25 375x25 Working set 540x13

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

DB shrugs...............3 sec squeeze @ top. 85x25 130x25 155x25


DC stretch



TRI's

Compound movements

Close grip bench--Feeders........135x40 285x25 375x25 Working set 445x10

Skulls W/Ez curl-- Feeders........50x25 95x25 115x20 Working set 130x12


Back-----Power came back on so I went back!
PM Pump
Warmup
50 Crunches
50 Hyperextensions
45 min Treadmill

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

Single arm pullback machine............75x50 75x50 75x50

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

Underhand lat pulldown............135x25 135x25.

DC Stretch.

Tri's Pm pump

Tricep Kick back's Head on bench.
25x25 25x25 25x25... Same

Tricep Pulldowns/pushdowns Rope.........50x50 75x50 130x47

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

A fucked up day, an Ice storm overnight knocked the power out @ the gym... then it came back on about 2 hours after I left... So I still had some clients who wanted to train and so I went back in. Got my Pm Pump sets in, and my Cardio, plus made a few bucks along the way

 

[Meetketchup]

A fucked up day, an Ice storm overnight knocked the power out @ the gym... then it came back on about 2 hours after I left... So I still had some clients who wanted to train and so I went back in.

Dude that's awesome you went back for your clients.

 

[Bolan]

Dude that's awesome you went back for your clients.

They pay well.... lol... And I got 3 guys getting ready to start prep.
I love my "Job" not many people can actually say that.

 

[Bolan]

Wed
Chest
Warmup
50 Crunches
50 Hyperextensions
45 min Treadmill
Pec deck 40# warm up
100 DB push-up's

AM Compounds..

Flat DB Bench 20 degree angle-Feeders.....95x25 175x25 195x25 Working set 200x20 Plus 1 more work set \ 200x8

Decline DB Bench-Feeders.....95x25 175x25 195x25 Working set 200x18
and another working set 200x7

Chest forward dips-Feeders....BWx25, Belt with hook... 65x25 105x25 Working set BW+235x13

Incline DB Flys elbows bent--Feeders....50x25 95x25 125x25 Working set 145x13

DC Stretch 75#'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

 

[MindlessWork]

Keep killin it Big Bo!

 

[Mean Gene]

Wed
Chest
Warmup
50 Crunches
50 Hyperextensions
45 min Treadmill
Pec deck 40# warm up
100 DB push-up's

AM Compounds..

Flat DB Bench 20 degree angle-Feeders.....95x25 175x25 195x25 Working set 200x20 Plus 1 more work set \ 200x8

Decline DB Bench-Feeders.....95x25 175x25 195x25 Working set 200x18
and another working set 200x7

Chest forward dips-Feeders....BWx25, Belt with hook... 65x25 105x25 Working set BW+235x13

Incline DB Flys elbows bent--Feeders....50x25 95x25 125x25 Working set 145x13

DC Stretch 75#'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

One day my future goals

 

[Nood]

200x20 my new goal!! Wait I still need to get 120x20 fml!

 

[Bolan]

200x20 my new goal!! Wait I still need to get 120x20 fml!

I def need my Versa grips to take the grip out of the equation. Or Id be dropping even the 120's after a bunch of reps.
I couldnt do half the shit I do without them Versa grip pro's.

 

[Bolan]

Thursday
Deltoids!
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 185x12

Seated Behind neck press on the Smith-Feeders-70x25 180x25 245x25 Working set 365x13 PB!

60 degree Incline DB press- (Front delts) Feeders----85x25 135x25 155x25 Working set 195x10

Seated face pulls--Feeders--------135x25 165x25 185x25 Working set 325x10


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--------------35x25 35x25 35x25


Shoulders feeling great, something I haven't said in a few years. Its amazing how the body recovers from surgeries ETC... 2 same shoulder surgeries here and I'm not on any Deca or NPP and it feels great. I think you need to force yourself to get over injuries . but do it wisely. A ton of theraband movements they had me do when doing PT for 2 years taught me the importance of stabilizer muscles..... I do Theraband warm ups everyday I just forget to put them in the log other than Delt day.

I think I have found a way to reverse ageing.

 

[Nood]

I def need my Versa grips to take the grip out of the equation. Or Id be dropping even the 120's after a bunch of reps.
I couldnt do half the shit I do without them Versa grip pro's.

I should probably look into those soon.. after chest day my forearms are sore as shit.. they heal quickly though..

 

[Bolan]

Friday
Pythons
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 165x13

Single arm Preacher Curls 5 sets 10-15 reps......25x15 35x15 45x15 50x15 75x13

Incline DB curls 5 sets 8-12 reps............35x12 40x12 50x12 70x12 80x11

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

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 105x15 115x14 125x12

DB Skullcrushers 5 sets 8-12 reps...........75x12 90x12 105x12 115x12 130x12. Heavy AF, elbows cracking every rep.

Single arm DB tricep extension 5 sets 10-15 reps....25x15 35x15 55x15 65x15 85x12

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

 

[Bolan]

Monday
Leg day. Pushed too f'in hard.
Warmup
50 crunches
50 Hyperextensions
45 min treadmill

Hamstring curls---145x25 200x25 265x25

Leg Extensions----155x25 210x25 275x25


Super Squats

Feeders--195x25 315x25 475x25..WORKING SET 620x20.
Probably the heaviest Ive ever gone on these... Ever.
Client/ Partner got 605x20... A super difficult day....For the both of us...lol
Next week instead of SS Im checking all my clients strength/myself included.
Theres 3k on the table on a bet between 21 of us. This will be fun....If I win, I'll just take the $$$ and train my guys who lost for free that day.
Cause I will not lose to any Kids. I think on a good day, Moon is aligned with capricorn and the gods of old fellas watching... I just think I may get 800#.



30 min rest.


Seated Calf raises Feeders-----70x40 150x40 200x40 Working set 350x15

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

Leg sled calf work-------650#x failure


Weighed in @ 298 empty and dry this AM, 12 point pinch had me @ 12.5%... So no more Kcals added/needed for this mini bulk.
All on a simple cycle consisting of
1g Sunrise Sustanon 250
600mg Sunrise Pharma Masteron E
10mg Sunrise Cialis
10mg Sunrise Nolvadex,
12 ius Saizen ED
20ius Humalog with 6 meals.

Almost 300#'s and on 1.600mg Total gear.

 

[Nood]

Can’t beat Dedication, still setting Pr’s in your 50’s! Badass!

 

[Bolan]

Tuesday
Back and "light Tris"
Warmup
50 Hyperextensions
50 crunches
45 min treadmill

Compounds
Back

Stiff arm pulldowns-- Feeders-------85x40 150x40 180x40 Working set 285x13

One arm bent over rows-Feeders------115x25 155X25 195x25 Working set 200x19
and another set 200x15

Rack pulls/Shin high, Feeders------195x25 275x25 375x25 Working set 550x14

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

DB shrugs------------------3 sec squeeze @ top. 85x25 130x25 155x25


DC stretch



TRI's

Compound movements

Close grip bench--Feeders--------135x40 285x25 375x25 Working set 445x12

Skulls W/Ez curl-- Feeders-----------50x25 95x25 115x20 Working set 130x114


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 75x50

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

Underhand lat pulldown-----------135x25 135x25.

DC Stretch.

Tri's Pm pump
Super set.

Tricep Kick back's Head on bench.
25x25 25x25 25x25... Same

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

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

 

[Meetketchup]

DC stretch

How you know if someone's an OG!