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

[Nood]

Where’s Leg Day? Like starting my week off seeing how weak I am in comparison lol

 

[Nood]

Hope everything is alright??

 

[Tresto]

Hope everything is alright??

I hope so too, very peculiar

 

[Sunrise Pharma]

Bolan is ok. He is having some IT issues.
We hope to have him back soon.

Team Sunrise

 

[Nood]

Bolan is ok. He is having some IT issues.
We hope to have him back soon.

Team Sunrise

Thanks for the info

 

[Bolan]

Ok so I have a stupid question. I see all these guys preaching that you’re supposed to be doing each set to basically failure. I don’t see you doing that. As an example your tri push downs your doing 5 sets and increasing your weight each set. If your doing the same amount of reps each set and adding more weight each set then you can’t be lifting to failure during the earlier sets. Am I missing something or am I just confused as usual? Sorry to bust up your log bro but I’m just super curious to hear the answer.

Those are pump sets for me... no I do not go to failure, just the target reps 25/50 reps I aim for depends on the muscle group
Rarely do I increase the feeders..Only if needed.
Reason for pump sets is to put as much blood into the muscles so when I do my working set, it helps to increase fascia stretching. Plus more pressure(more pump) more tissue damage from resistance training.
PLUS driving nutrients as the muscle is being torn down is another positive.
Bodybuilding Ive learned is much much different than powerlifting.
I started PL'ing in the beginning then changed over to bodybuilding
went to high reps on a coaches advice(Volume). Been doing this kind of training for a long time.... not trying to get "bigger" but to try and keep as much tissue as I can as I age. So its heavy with huge pump sets setting it up.

 

[Bolan]

All good guys..... Was all locked up with VPN issues, hopefully got it all squared away
Other than that I haven't trained much in 2 weeks now.
My real Dad is sick and had some surgery... I've been trying to get
him into a home and its been a PITA having to haul him to all these follow up appointments.

I'd like to thank
@Arnold
@GYMnTONIC
@Sunrise Pharma

You guys know what you do.
Thank you.

 

[Nood]

Glad you’re ok bro! Hope all is well with your Dad.. getting old sucks.

 

[Bolan]

Glad you’re ok bro! Hope all is well with your Dad.. getting old sucks.

Thanks, and yeah..... I don't plan on living past 60-65
Fuck that. I've seen too much to know I don't want to be old.

 

[Nood]

Thanks, and yeah..... I don't plan on living past 60-65
Fuck that. I've seen too much to know I don't want to be old.

Yeah I feel the exact same way. All down hill after 65 from what I’ve seen! On a positive note, blood work came back stellar and deciding the next growth phase

 

[Bolan]

Yeah I feel the exact same way. All down hill after 65 from what I’ve seen! On a positive note, blood work came back stellar and deciding the next growth phase

Any ideas?

 

[Nood]

Any ideas?

Thinking right now keep it simple test, primo, a good amount of gh and run it for 20 weeks. Might add in Deca or npp around week 4-6. Leaning out a couple more pounds before I get started.

 

[Bolan]

Thinking right now keep it simple test, primo, a good amount of gh and run it for 20 weeks. Might add in Deca or npp around week 4-6. Leaning out a couple more pounds before I get started.

Been thinking about low dosing some Deca to help with this nagging elbow pain.

 

[Nood]

Been thinking about low dosing some Deca to help with this nagging elbow pain.

I have the same thing going on right now. Trying to work around it but annoying to deal with.

 

[Shankar]

I havent tried any Primo that DIDNT have PIP.... Even Rimobolans from spain...
Never use to bother me as much
Some people are fine to it..... Lucky bastids

Same

 

[Bolan]

Training was half assed today.
Basically pump sets for the 3 major muscle groups.
Was there mostly for my clients , particularly my 3 guys prepping.
Most of the others called the day off... Its 109 Real feel today and its
just plain miserable.
For not training for the better part of 2 weeks, I'm happy the way I'm looking. Maybe a couple week break was needed.
My cruise with Sunrises Heritage line, Test C and Mast E has retained
muscle while in a huge deficit. I feel and look like a slab of granite since my Mast dose is up there. Higher than Test. Dropped the Igf-1 didn't want to waste it!!! Weight this AM was 286 empty n dry. Will get a 12 point pinch done soon to see where my BF% is roughly.
Will get back rolling here soon... Priority #1 is Dad #2 Clients and I'm last.

 

[Bolan]

Monday
Leg day!!
Warm-up
50 Hanging leg crunches
50 Hyper-extensions
45 min treadmill

Hamstring curls----------155x25 200x25 265x25

Leg Extensions----------165x25 220x25 285x25


Super Squats

Feeders----------225x25 345x25 495x25..WORKING SET 550x20
Started low since I really haven't pounded legs since the 9th.. ( 3 Weeks ago) And Doms has already set in... I'm sure Ill be sore for the next 7 days but I'll get back to where I was. Maybe not 650x20 but close!
My client/leg day partner got 650x20... He's progressed quite a bit
in 3 weeks.


20 min rest.


Seated Calf raises Feeders----------140x40 190x40 240x40 Working set 325x14

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

Leg sled calf work-----------------------------725#x failure


Feels good to start back in training with less stress going on.
Weighed in @ 288 empty this AM
12 Point pinch said 9.8% BF so 10-11% is probably where Im really at.
Lean enough for me. I feel good and Im not starving/suffering at all.
Cruising on some Sunrise Heritage Cyp and Heritage Mast E
5ius Sunrises Pharma blues pre bed. No slin.

 

[Nood]

Monday
Leg day!!
Warm-up
50 Hanging leg crunches
50 Hyper-extensions
45 min treadmill

Hamstring curls----------155x25 200x25 265x25

Leg Extensions----------165x25 220x25 285x25


Super Squats

Feeders----------225x25 345x25 495x25..WORKING SET 550x20
Started low since I really haven't pounded legs since the 9th.. ( 3 Weeks ago) And Doms has already set in... I'm sure Ill be sore for the next 7 days but I'll get back to where I was. Maybe not 650x20 but close!
My client/leg day partner got 650x20... He's progressed quite a bit
in 3 weeks.


20 min rest.


Seated Calf raises Feeders----------140x40 190x40 240x40 Working set 325x14

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

Leg sled calf work-----------------------------725#x failure


Feels good to start back in training with less stress going on.
Weighed in @ 288 empty this AM
12 Point pinch said 9.8% BF so 10-11% is probably where Im really at.
Lean enough for me. I feel good and Im not starving/suffering at all.
Cruising on some Sunrise Heritage Cyp and Heritage Mast E
5ius Sunrises Pharma blues pre bed. No slin.

Glad to see you back at it! Was thinking I was strong for a minute there without your leg day post

 

[Bolan]

Glad to see you back at it! Was thinking I was strong for a minute there without your leg day post

You are strong!





You just don't have a 30" inseam!

 

[Nood]

You are strong!





You just don't have a 30" inseam!

Goals!! Bigorexia is no joke, if that’s what you called it excited to start bulking up soon! Waiting for some aches and pains to clear out then it’s go time

 

[Bolan]

Tuesday
Back and some Tricep work
Warmup
50 Hyper-extensions
50 Hanging Leg raises
45 min treadmill

Am Compounds--Back

Stiff arm pulldowns Feeders---85x40 140x40 170x40 Working set 325x11

One arm bent over rows-Feeders---155x25 195x25 200X25 Working set 200x9

Rack pulls/Shin high, Feeders------295x25 375x25 475x25 Working set 595x11

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

DB shrugs--------------------3 sec contraction 135x25 170x25 200x10


DC stretch


AM Triceps
Compounds
Warm-up
Triceps pull/pushdowns

Close grip bench Feeders----------135x40 285x25 375x25 Working set 450x4

Skulls W/Ez curl-- Feeders--------50x25 95x25 115x25 Working set 135x11


Back PM Pump
Warm-up
50 Crunches
50 Hyper-extensions

Chest assisted T-bar rows----------------180x25 180x25 180x25

Single arm pullback machine-------------80x50 80x50 80x50

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

Underhand lat pulldown---------------------145x25 145x25



DC Stretch.


Tri's Pm pump

Super set.

Tricep Pulldowns/pushdowns V-Bar-----50x25 75x25 130x25.

Behind the back/seated Rope extensions from the bottom pulley----60x25 70x25 80x25

Across body side tricep pulldowns----------------------35x25 35x25 35x25






I'm fuckin' sore.

 

[Bolan]

Wed
Chest!!!
Warmup
50 Hanging leg raises
50 Hyper-extensions
45 min Treadmill
Theraband movements.
Pec deck 50# warm up

AM Compounds..

"Flat DB" Bench 20 degree angle-Feeders.........155x25 185x25 200x25 Working set 200x6

Decline DB Bench-Feeders.........155x25 185x25 200x25 Working set 200x5

Chest forward dips-.BW + Belt with hook Feeders....90x25 135x25 Working set 225x12

Incline DB Flys elbows bent--Feeders...........75x25 105x25 125x25 Working set 145x8

DB pullovers............40x20 50x20 65x20 80x20

DC Stretch 75#'s


PM Pump Set

Warmup
50 Hypers
50 Crunches
Theraband movements

Super set

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

Cable crossover lower pulley....40x25 40x25 30x50

Cable crossover top pulley........40x25 40x25 30x50


Great pump and again... Doms is already prevalent

 

[Bolan]

Thursday
Delt's!!!
Warmup
50 Hanging leg raises
50 Hyper-extensions
45 min Treadmill
Red Theraband movements

Compound movements
AM

Standing OHP on wall, barbell--Feeders-------45x50 85x50 145x25 Working set 225x10

Seated Behind neck press on the Smith-Feeders----70x25 180x25 245x25 Working set 375x11

60 degree Incline DB press- (Front delts) Feeders----95x25 135x25 165x25 Working set 200x8

Seated face pulls--Feeders-----135x25 175x25 195x25 Working set 275x10


PM Pump
Warmup
50 Hyper-extensions
50 Bicycle crunches
Red Theraband movements

Superset

Seated bent over laterals--------------45x25 45x25 45x25

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

Leaning side laterals--------------------35x25 35x25 35x25

Insane pump all week.......Insane Doms all week too
3 weeks off from training is to friggin' long.

 

[Bolan]

No arm day... Bi's n Tris still smoked. lol.
Damn DOMS

 

[Bolan]

Monday
Legs !!! LET'S GOOOOOO!!!
Warmup
50 Hanging leg crunches
50 Hyper-extensions
45 min treadmill

Hamstring curls.............155x25 200x25 265x25

Leg Extensions..............165x25 220x25 285x25


Super Squats

Feeders----------225x25 345x25 495x25..WORKING SET 600x20
Went up 50# from last week, figured I quit bitchin' about Doms and get crackin. Took me a full hour to get it done and the puke o meter went off for the 1st time in a long time!
My client/leg day partner got 655x20. SOB... I gotta catch up


20 min rest.


Seated Calf raises Feeders.......140x40 190x40 240x40 Working set 350x15

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

Leg sled calf work...........................725#x failure

 

[Bolan]

Tuesday
Back and "very light" Tri's
Warmup
50 Hyper-extensions
50 Hanging Leg raises
45 min treadmill

Am Compounds--Back

Stiff arm pulldowns Feeder's....85x40 140x40 170x40 Working set 335x11

One arm bent over rows-Feeders.....155x25 195x25 200X25 Working set 200x12

Rack pulls/Shin high, Feeders.......295x25 375x25 475x25 Working set 595x14

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

DB shrugs............................3 sec contraction 135x25 170x25 200x12


DC stretch


AM Triceps
Compounds
Warm-up
Triceps pull/pushdowns

Close grip bench Feeders...........135x40 285x25 375x25 Working set 450x12.. help on the last 2..Whatever.

Skulls W/Ez curl-- Feeders........50x25 95x25 115x25 Working set 145x9


Back PM Pump
Warm-up
50 Crunches
50 Hyper-extensions

Chest assisted T-bar rows......................180x25 180x25 180x25

Single arm pullback machine..................80x50 80x50 80x50

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

Underhand lat pulldown...........................145x25 145x25



DC Stretch.


Tri's Pm pump

Super set.

Tricep Pulldowns/pushdowns V-Bar.......50x25 75x25 130x25.

Behind the back/seated Rope extensions from the bottom pulley.....60x25 70x25 80x25

Across body side tricep pulldowns..........35x25 35x25 35x25

Shit felt light today....

 

[Bolan]

Wed
PECS!!!
Warmup
50 Hanging leg raises
50 Hyper-extensions
45 min Treadmill
Theraband movements.
Pec deck 50# warm up

AM Compounds..

"Flat DB" Bench 20 degree angle-Feeders-----155x25 185x25 200x25 Working set 200x8

Decline DB Bench-Feeders---------155x25 185x25 200x25 Working set 200x7

Chest forward dips-.BW + Belt with hook Feeders----90x25 135x25 Working set 230x12

Incline DB Flys elbows bent--Feeders--------75x25 105x25 125x25 Working set 145x10

DB pullovers------40x20 50x20 65x20 80x20

DC Stretch 75#'s


PM Pump Set

Warmup
50 Hypers
50 Crunches
Theraband movements

Super set

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

Cable crossover lower pulley----40x25 40x25 30x50

Cable crossover top pulley.------40x25 40x25 30x50



Great pump and strength is slowly climbing back up!!!!!
Still gonna need a Flexeril

 

[Bolan]

Turdsday
Delt's!
Warmup
50 Hanging leg raises
50 Hyper-extensions
45 min Treadmill
Red Theraband movements

Compound movements
AM

Standing OHP on wall, barbell--Feeders...........45x50 85x50 145x25 Working set 225x14

Seated Behind neck press on the Smith-Feeders....70x25 180x25 245x25 Working set 375x13

60 degree Incline DB press- (Front delts) Feeders..........95x25 135x25 165x25 Working set 200x11

Seated face pulls--Feeder's......135x25 175x25 195x25 Working set 275x12


PM Pump
Warmup
50 Hyper-extensions
50 Bicycle crunches
Red Theraband movements

Superset

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

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

Leaning side laterals........................35x25 35x25 35x25

 

[Bolan]

Friday
Ego lift day.... Arms.
Warmup
50 Hanging leg raises.
50 Hyper-extensions
45 min treadmill
Bottom pulley cable curls.

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

Single arm Preacher Curls 5 sets 10-15 reps......35x15 45x15 50x15 65x15 85x11

Incline DB curls 5 sets 8-12 reps......35x12 40x12 50x12 70x12 85x10

Standing hammer curls 5 sets 8-12 reps......65x12 75x12 105x12 125x12 160x9

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 145x15

DB Skullcrushers 5 sets 8-12 reps................75x12 95x12 105x12 125x12 145x10

Single arm overhead DB tricep extension 5 sets 10-15 reps.....25x15 35x15 55x15 70x12

Chest upright Tricep dips BW+45# 2 sets 15 reps

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



Pumped....still.

 

[Bolan]

View: https://www.youtube.com/watch?v=R2qrnRw5ZW8


Monday
Legs (Feeling pissed off at the world today)
Warmup
50 Hanging leg crunches
50 Hyper-extensions
45 min treadmill

Hamstring curls................155x25 200x25 265x25

Leg Extensions.................165x25 220x25 285x25


Super Squats

Feeders......225x25 345x25 495x25..WORKING SET 650x17
Had to dump it...I was really trying to catch the "kid" and my mentality
today is like 2100mg of Tren... Fuck it all and fuckin no regrets.
My client/leg day partner got 655x20.
I'ma catch him next week before I fly to NV.


20 min rest.


Seated Calf raises Feeders.......140x40 190x40 240x40 Working set 335x12

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

Leg sled calf work................................735#x failure


Weight 288
12 point pinch- 10.8%
On a cruise..
500mg Sunrise Heritage Cyp
1g Sunrise Heritage Mast E
30mg YK-11 Ed.
10ius Sunrise Pharma blues.
150mcg T-4
10mg Sunrise Nolvadex
.25 Cabergoline
Reta will be here soon to keep my BG in check without slin.

Don't judge me.

Will pull bloods when I get back.