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

[Bolan]

Sick day today... Damn flu.

 

[Nood]

Sick day today... Damn flu.

Damn! Get well soon bro, hopefully before your big squat day!

 

[Bolan]

Damn! Get well soon bro, hopefully before your big squat day!

Feeling somewhat better today... Got some work in, IDK wtf... I was just sick like 2 weeks ago, went away, then it came back. Same symptoms, same blocked sinuses. Its weird. Starting to piss me off..lol

 

[Bolan]

Thursday
Delts!
Warmup
50 crunches
50 hyperextensions
15 min Treadmill.. still got the cruds.
Red Theraband warm up.

Compound movements
AM

Standing OHP W/DB's--Feeders......45x50 85x25 145x25 Working set 185x10

Seated Behind neck press on the Smith-Feeders...70x25 180x25 245x25 Working set 365x11

60 degree Incline DB press- (Front delts) Feeders.....85x25 135x25 155x25 Working set 195x8

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



I didnt push too hard today, still feeling like crap. Strength is there, stamina isnt.
Breathing had been difficult and still hawking up green shit from deep in the lungs.
My Dr said I just have the flu... but the SOB didnt x-ray my chest to see if I had Pneumonia. I gave him shit today, I breathed on him too.... lmao. That dude never gets sick. So Im having a chest X-ray tomorrow morning to see if I need antibiotics.

 

[Nood]

Feeling somewhat better today... Got some work in, IDK wtf... I was just sick like 2 weeks ago, went away, then it came back. Same symptoms, same blocked sinuses. Its weird. Starting to piss me off..lol

Bro my sinuses have been block since like dec! Fucking sucks, part of the reason super squats are on hold, can’t fucking breath! Hope ya get better soon, way to power through it!

 

[WheyMoreTraps]

Are the 185s DB per hand on standing press? How the fuck do you even get them up to press them?

 

[Bolan]

Are the 185s DB per hand on standing press? How the fuck do you even get them up to press them?

I have help

 

[WheyMoreTraps]

I have help

That’s still insane but I was hoping to hear you say you clean and press them

 

[Bolan]

That’s still insane but I was hoping to hear you say you clean and press them

I get down into the squat position... I have my guys hand me the weights and I squat em up ... Then press. simple

 

[Nood]

Its a full body workout @WheyMoreTraps lol

 

[Bolan]

Friday
Arms
Warmup
50 Crunches
50 Hyperextensions
15 min treadmill.
Bottom pulley cable curls.. warmup

Biceps
Standing barbell curl 5 sets 8-15 reps----45x15 65x15 85x15 125x15 170x9

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

Incline DB curls 5 sets 8-12 reps--------------35x12 40x12 50x12 70x12 85x11

Seated hammer curls 5 sets 8-12 reps--------55x12 65x12 75x12 115x12 155x9

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 115x15 125x13

DB Skullcrushers 5 sets 8-12 reps----75x12 90x12 105x12 115x12 135x11.
Elbows are pissed.

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

3 sets DB kickbacks, head on bench ---------25x25 Purple pump.


Well today is the final day before Prep starts for 3 of my guys on Monday...
I had all 3 of them go to lunch with me and go wherever they wanted to.
Im buying and... well its the last time they "Cheat" So they decided on a Pizza place here in town. I figured, if this is their final cheat in a long while... I may as well indulge also. now I regret that decision. The sodium alone has my BP cranked so bad I can feel/hear my heartbeat in my neck...Got the shits so bad my azz is burnin.
Why do people eat shit food...
#Neveragain.

 

[Nood]

Friday
Arms
Warmup
50 Crunches
50 Hyperextensions
15 min treadmill.
Bottom pulley cable curls.. warmup

Biceps
Standing barbell curl 5 sets 8-15 reps----45x15 65x15 85x15 125x15 170x9

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

Incline DB curls 5 sets 8-12 reps--------------35x12 40x12 50x12 70x12 85x11

Seated hammer curls 5 sets 8-12 reps--------55x12 65x12 75x12 115x12 155x9

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 115x15 125x13

DB Skullcrushers 5 sets 8-12 reps----75x12 90x12 105x12 115x12 135x11.
Elbows are pissed.

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

3 sets DB kickbacks, head on bench ---------25x25 Purple pump.


Well today is the final day before Prep starts for 3 of my guys on Monday...
I had all 3 of them go to lunch with me and go wherever they wanted to.
Im buying and... well its the last time they "Cheat" So they decided on a Pizza place here in town. I figured, if this is their final cheat in a long while... I may as well indulge also. now I regret that decision. The sodium alone has my BP cranked so bad I can feel/hear my heartbeat in my neck...Got the shits so bad my azz is burnin.
Why do people eat shit food...
#Neveragain.

Man I still love pizza though lol… still able to say no but I do like a cheat meal every couple weeks when bulking up

 

[Bolan]

Monday
Legs!!!
Wait, this wasn't an ordinary SS day. It was strength check in's all day. Each client.
Im just going to post the 2 biggest squatters #'s
Warmup
50 Crunches
50 Hyper's
45 min Treadmill.
Let's start with the "old man" Me.

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

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

Squats---135x20, 225x20, 300x20, 375x2, 445x2, 545x1, 615x1, 700x1, 750x1
800x0...... Bombed out. SO, my 1RM is 750#'s... Just a belt and 9' knee wrap's

My training partner and client is the other strongest squatter, his went as follows
135x20, 225x20, 300x20, 375x2, 445x2, 545x1, 615x1, 700x0 almost made it but all white lights wouldn't come up if this was a real meet.
Now I cranked out a 750 Squat @ 301# this AM
This kid almost got 700 @ 235#'s .... Now thats impressive.
Almost all my other guys Bombed out between 500-650#'s Still extremely impressed with my guys.... barely taking any gear and putting up big numbers.


15 min rest


Seated Calf raises Feeders---------70x40 150x40 200x40 Working set 350x14

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

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



Fun day today.... guys were impressed with the strides in strength increases after doing SS's for 6 months. I also took measurements of all 3 guys who are doing shows this year. Will check the "strength gains" or lack thereof @ the 8 week out mark.

 

[Nood]

Well Done bro! How much was the bet for?

 

[Bolan]

Well Done bro! How much was the bet for?

No bet, just checking strength gains before my guys prep.
Started today... should be long days ahead.

 

[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 285x15

One arm bent over rows-Feeders.....135x25 175X25 Working set 200x25
Cant up the weight, might as well up the reps.

Rack pulls/Shin high, Feeders.........195x25 275x25 375x25 Working set 575x12

Assisted pull ups....................3 sets wide grip 3 narrow grip, slow controlled and focused.

DB shrugs.................3 sec squeeze top. 95x25 140x25 165x25


DC stretch



TRI's

Compound movements

Close grip bench--Feeders..............135x40 285x25 375x25 Working set 455x6

Skulls W/Ez curl-- Feeders..........50x25 95x25 115x20 Working set 135x12


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. SLO

Underhand lat pulldown..........140x25 140x25.

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...Same

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



Another fun day.. Posing practice and pictures. These guys are full blown serious but we will see in a couple of months.

 

[Nood]

Wish I had your job lol.. I’d love to spend all day at the gym. If I ever move down south things are changing.. nice W/O

 

[Bolan]

Wish I had your job lol.. I’d love to spend all day at the gym. If I ever move down south things are changing.. nice W/O

Dont wish brother make it happen!!!!
I never thought my career path would go this way...Hell, I thought life was over in 2013. You just never know......

 

[Bolan]

Wed
Chest!!!!
Warmup
50 Crunches
50 Hyperextensions
45 min Treadmill
Theraband movements.
Pec deck 40# warm up

AM Compounds..

Flat DB Bench 20 degree angle-Feeders-----105x25 175x25 195x25 Working set 200x20..... Need more weight.

Decline DB Bench-Feeders--------105x25 175x25 195x25 Working set 200x20...
Need more weight.

Chest forward dips-Feeders------BW + Belt with hook... 65x25 105x25 Working set 240x11

Incline DB Flys elbows bent--Feeders----50x25 95x25 125x25 Working set 150x10

DC Stretch 75#'s


PM Pump Set

Warmup
50 Hypers
50 Crunches
10 min treadmill
Theraband movements

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

Dc Stretch W/ 75#



Purple pump all day.

 

[Nood]

Wed
Chest!!!!
Warmup
50 Crunches
50 Hyperextensions
45 min Treadmill
Theraband movements.
Pec deck 40# warm up

AM Compounds..

Flat DB Bench 20 degree angle-Feeders-----105x25 175x25 195x25 Working set 200x20..... Need more weight.

Decline DB Bench-Feeders--------105x25 175x25 195x25 Working set 200x20...
Need more weight.

Chest forward dips-Feeders------BW + Belt with hook... 65x25 105x25 Working set 240x11

Incline DB Flys elbows bent--Feeders----50x25 95x25 125x25 Working set 150x10

DC Stretch 75#'s


PM Pump Set

Warmup
50 Hypers
50 Crunches
10 min treadmill
Theraband movements

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

Dc Stretch W/ 75#



Purple pump all day.

Be funny if you’d told the new owner his 200lb dbs aren’t heavy enough for you Beast!

 

[Bolan]

Be funny if you’d told the new owner his 200lb dbs aren’t heavy enough for you Beast!

I had already asked him about 6 months ago.... I should have known better when I built the gym, I should have included some 210'or 220's but if I remember correctly they were almost $1600 a piece.
I had asked the new owner if he could get some 210's because my guys and myself would use them. And he said maybe..... 6 months ago.
Guess I'll have to remind him.

 

[Battousai]

I had already asked him about 6 months ago.... I should have known better when I built the gym, I should have included some 210'or 220's but if I remember correctly they were almost $1600 a piece.
I had asked the new owner if he could get some 210's because my guys and myself would use them. And he said maybe..... 6 months ago.
Guess I'll have to remind him.

You get 220's then you'll need 240's. It never ends with you. BEAST!

 

[Nood]

I had already asked him about 6 months ago.... I should have known better when I built the gym, I should have included some 210'or 220's but if I remember correctly they were almost $1600 a piece.
I had asked the new owner if he could get some 210's because my guys and myself would use them. And he said maybe..... 6 months ago.
Guess I'll have to remind him.

Damn that’s an insane price for 1 Db!

 

[Bolan]

Damn that’s an insane price for 1 Db!

Yeah, anything above 200#'s is special order only. They actually have to make em.
Intek is the ones I bought for the gym 5-200# set me back ALOT! Thank god they financed everything and lifetime warranty.

 

[Bolan]

Thursday
Delts!
Warmup
50 crunches
50 hyperextensions
45 min Treadmill
Red Theraband movements (shoulders)

Compound movements
AM

Standing OHP W/DB's--Feeders------45x50 85x25 145x25 Working set 185x11

Seated Behind neck press on the Smith-Feeders---70x25 180x25 245x25 Working set 365x11

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

Seated face pulls--Feeders------135x25 165x25 185x25 Working set 335x11


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

 

[Nood]

Was staring at the 200lb db yesterday just wondering how heavy those
Mofo’s are, I refused to just go pick it up and find out there time will come lol

 

[Bolan]

Friday
Arms
Warmup
50 Crunches
50 Hyperextensions
45 min treadmill.
Theraband movements.
Bottom pulley cable curls until warm

Biceps
Standing barbell curl 5 sets 8-15 reps......45x15 65x15 85x15 125x15 170x10

Single arm Preacher Curls 5 sets 10-15 reps......35x15 45x15 50x15 55x15 75x15

Incline DB curls 5 sets 8-12 reps.....................35x12 40x12 50x12 70x12 85x12

Standing hammer curls 5 sets 8-12 reps........65x12 75x12 105x12 125x12 155x11

Triceps
Tricep pushdowns warmup

Tricep Bench dip 5 sets 8- 12 reps Bodyweight plus 3 wheels on lap......5 sets.
Tricep bench dips... Uneffective... lol.. Just need to know where to place your hands.

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

DB Skullcrushers 5 sets 8-12 reps.......75x12 95x12 105x12 125x12 135x10


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

3 sets DB kickbacks, head on bench...........25x25



Much needed weekend off

 

[Bolan]

Back to the grind!!!!
Monday
Leg day
Warmup
50 crunches
50 Hyperextensions
45 min treadmill

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

Leg Extensions........155x25 210x25 275x25
I just wanted to add, these are warm up sets for me before Squats.
My legs have always responded well to Squats and my knees so far have been ok.


Super Squats

Feeders--195x25 315x25 475x25..WORKING SET 600x20. Backed off from last Superquat day of 620# ...Whatever... Still heavy AF!
Client/ Training Partner backed off from a 605 # 605x20... He went to 585x20
still the W/O went quick and nobody puked so we know not to back off after a strength assessment


30 min rest.


Seated Calf raises Feeders.........70x40 150x40 200x40 Working set 360x13

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

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


Weight this AM empty was 290# feeling it 100%.... but Im down 4 # because Ive been doing posing practice with my guys and Im sweatin my azz off!
Still feeling good, got an awesome compliment from someone saying I look 43....LMMFAO. I wish.

 

[Battousai]

Back to the grind!!!!
Monday
Leg day
Warmup
50 crunches
50 Hyperextensions
45 min treadmill

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

Leg Extensions........155x25 210x25 275x25
I just wanted to add, these are warm up sets for me before Squats.
My legs have always responded well to Squats and my knees so far have been ok.


Super Squats

Feeders--195x25 315x25 475x25..WORKING SET 600x20. Backed off from last Superquat day of 620# ...Whatever... Still heavy AF!
Client/ Training Partner backed off from a 605 # 605x20... He went to 585x20
still the W/O went quick and nobody puked so we know not to back off after a strength assessment


30 min rest.


Seated Calf raises Feeders.........70x40 150x40 200x40 Working set 360x13

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

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


Weight this AM empty was 290# feeling it 100%.... but Im down 4 # because Ive been doing posing practice with my guys and Im sweatin my azz off!
Still feeling good, got an awesome compliment from someone saying I look 43....LMMFAO. I wish.

When you do sled pulls do emphasize pushing off the balls of your feet for more calve drive?

I need to dust off my old sled. I had it custom made for me when I was 19. Still own it after all these years.

 

[Bolan]

When you do sled pulls do emphasize pushing off the balls of your feet for more calve drive?

I need to dust off my old sled. I had it custom made for me when I was 19. Still own it after all these years.

Just calves.... pump em... 2-3" movement... no fuckin' way am I doing leg sled after Super squats. Ill throw in more isolation movements closer to showtime. ( For my guys)
Not for me. I'll still be squatting my azz off. If I can.