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

[Bolan]

Monday
Legs
Warm-up
50 Hanging leg crunches
50 Hyper-extensions
No treadmill

Hamstring curl's----------------------------155x50 210x25 265x25

Leg Extensions-----------------------------165x50 230x25 285x25


Super Squats

Feeders................225x25 345x25 495x25..WORKING SET 700x20
Same as last week... I'm ok at this weight... Phew.
Barf buckets needed.

Client got 700x20 again this week, he feels ( like I do) that if we push
any harder, injuries are waiting to happen.
Douche bag couldn't even hit the puke bucket and puked on my sneakers.


30 min rest


Seated Calf raises Feeders------140x40 190x40 240x40 Working set 395x14

Standing Calf raises toes in/out----------90x2x30 165x2x25 195x2x25

Leg sled calf work----------------------------765#x failure

 

[Nood]

Time to up the rep range to 25 lol…
Crazy weights bro!

 

[Bigjape34]

Better get some shout for those shoes brotha crazy numbers and work man!

 

[Startingover]

Monday
Legs
Warm-up
50 Hanging leg crunches
50 Hyper-extensions
No treadmill

Hamstring curl's----------------------------155x50 210x25 265x25

Leg Extensions-----------------------------165x50 230x25 285x25


Super Squats

Feeders................225x25 345x25 495x25..WORKING SET 700x20
Same as last week... I'm ok at this weight... Phew.
Barf buckets needed.

Client got 700x20 again this week, he feels ( like I do) that if we push
any harder, injuries are waiting to happen.
Douche bag couldn't even hit the puke bucket and puked on my sneakers.


30 min rest


Seated Calf raises Feeders------140x40 190x40 240x40 Working set 395x14

Standing Calf raises toes in/out----------90x2x30 165x2x25 195x2x25

Leg sled calf work----------------------------765#x failure

B I honestly wouldn't worry bout working out with anyone on ASF..
NONE!!

Now u on the other hand I'd be ascared!!
Lol

 

[Bigjape34]

B I honestly wouldn't worry bout working out with anyone on ASF..
NONE!!

Now u on the other hand I'd be ascared!!
Lol

Haha it would just be more incentive for me to find a way to go harder and take it to another level. Always hard for me at least to find a trading partner that takes it as serious as me or as consistent

 

[Bolan]

Haha it would just be more incentive for me to find a way to go harder and take it to another level. Always hard for me at least to find a trading partner that takes it as serious as me or as consistent

That's exactly how I see it too... that's why when I train my guys, I pick the ones that can push me. I love that motivation, the comradeship, Its
just plain fun. Over the Holidays .... I really didn't feel like training much
because all my guys were off seeing family. And a de-load.

With a good training partner you can unleash the king of gains.

Negatives.

 

[Bolan]

B I honestly wouldn't worry bout working out with anyone on ASF..
NONE!!

Now u on the other hand I'd be ascared!!
Lol

Man you would be surprised... there's monsters lurking in here.
Freaks

 

[Nood]

Man you would be surprised... there's monsters lurking in here.
Freaks

Must be talking about

 

[Bolan]

Tuesday
Back-Light tri's
Warm-up
50 Hyper-extensions
50 Hanging Leg raises
No Cardio

Am Compounds............Back

Stiff arm pulldowns Feeder''s....... 150x40 180x40 Working set 395x10

One arm bent over rows-Feeders....165x25 195x25 200X25 Working set
225x8

Rack pulls/Shin high, Feeders....295x25 375x25 475x25 Working set 675x12

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

DB shrugs......................................3 sec contraction 145x25 185x25
215x10


DC stretch


AM Triceps
Compounds
Warm-up
Triceps pull/pushdowns

Close grip bench Feeders....135x40 295x25 385x25 Working set 485x7

Skulls W/Ez curl-- Feeders.....50x25 95x25 115x25 Working set 150x8



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

Giant set:

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 145x25



DC Stretch.


Tri's Pm pump

Super set.

Tricep Pulldowns/pushdowns V-Bar..........50x25 75x25 135x25.

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

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


Weight this AM fasted and empty 301.3
12 Point pinch 10.9% WTF?!

Im TRYING to get a little bit of fat, Ive been upwards of
9-10kcals. Losing BF or staying the same...Aint gonna bitch,
just have no idea how or what's doing it. Gear, usually...HGH+Slin
usually get a LITTLE fat outta that but nothing above 14%
Can Myostatin inhibition be causing this? Along with perfect
supplementation, gear and a squeaky clean diet. Probably


Gear
1250mg Sunrise Pharma Sustanon W/K
600mg Sunrise Pharma NPP W/K
100mg Sunrise Pharma Deca W/K
11ius Sunrise Pharma Blues Split
10mg Sunrise Pharma Nolvadex
10mg Sunrise Pharma Cialis
150mcg T-4
20ius Lantus
120ius Humalog split 6x's
12.5 Aromasin 2x's week
.25 Caber 2x's week

 

[Bolan]

Wednesday
Chest!!!
Warm-up
50 Hanging leg raises
50 Hyper-extensions
No Cardio
Theraband movements.
Pec deck 50# till warm.

AM Compounds..

"Flat DB" Bench 20 degree angle-Feeders------155x25 185x25 200x12 Working set 215x9

Decline DB Bench-Feeders--------155x25 185x25 200x12
Working set 210x10.. Same

Chest forward dips-.BW + Belt with hook Feeder's------90x25 135x25
Working set 240x10

Incline DB Flys elbows bent--Feeders------------75x25 105x25 125x20
Working set 150x10 Same-Stuck.

DB pullover's----------------------------------------45x20 55x20 65x20 85x20

DC Stretch 75#'s


PM Pump

Warmup
50 Hypers
50 Crunches
Theraband movements

Giant set

Pec Deck (hands)--------------------------------------65x25 65x25 55x50

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

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

Stiff arm DB flys - incline-----------------------------30x25 30x25 30x25

DC Stretch 50#

 

[Bolan]

2nd day with the flu. Maybe Monday.

 

[Nood]

2nd day with the flu. Maybe Monday.

O man that stinks! Rest up

 

[Startingover]

2nd day with the flu. Maybe Monday.

Ouch..
Feel better man!!

 

[Bolan]

Monday
Legs
Warm-up
50 Hanging leg crunches
50 Hyper-extensions
No treadmill

Hamstring curl's...............................155x50 210x25 265x25

Leg Extensions................................165x50 230x25 285x25


Super Squats

Feeders................225x25 345x25 495x25..WORKING SET 700x20
Same as last week, and the week before.... Am going to keep at this weight
until I go on TRT
Barf buckets needed AGAIN

Client got 705x19 ......Its too much weight.
He rode the barf bus to Pukeville...... He started puking on rep 19
and he dropped it.....He was almost an hr and 20 min into it
Kid puked all over the place...

Remember the movie stand by me at the Pie eating contest....This was damn close.



30 min rest


Seated Calf raises Feeders.......140x40 190x40 240x40 Working set 400x6

Standing Calf raises toes in/out...............90x2x30 165x2x25 195x2x25

Leg sled calf work....................................800#x failure

I was prayin' I wouldn't shit myself squatting today........ finally able to eat
again after the Flu.

 

[Bigjape34]

Monday
Legs
Warm-up
50 Hanging leg crunches
50 Hyper-extensions
No treadmill

Hamstring curl's...............................155x50 210x25 265x25

Leg Extensions................................165x50 230x25 285x25


Super Squats

Feeders................225x25 345x25 495x25..WORKING SET 700x20
Same as last week, and the week before.... Am going to keep at this weight
until I go on TRT
Barf buckets needed AGAIN

Client got 705x19 ......Its too much weight.
He rode the barf bus to Pukeville...... He started puking on rep 19
and he dropped it.....He was almost an hr and 20 min into it
Kid puked all over the place...

Remember the movie stand by me at the Pie eating contest....This was damn close.



30 min rest


Seated Calf raises Feeders.......140x40 190x40 240x40 Working set 400x6

Standing Calf raises toes in/out...............90x2x30 165x2x25 195x2x25

Leg sled calf work....................................800#x failure

I was prayin' I wouldn't shit myself squatting today........ finally able to eat
again after the Flu.

Lmfao reading this post made my day way to keep grinding brotha !

 

[Startingover]

Hes Baaack!


I'm a sympathetic poker man!
All you B...

 

[Nood]

Monday
Legs
Warm-up
50 Hanging leg crunches
50 Hyper-extensions
No treadmill

Hamstring curl's...............................155x50 210x25 265x25

Leg Extensions................................165x50 230x25 285x25


Super Squats

Feeders................225x25 345x25 495x25..WORKING SET 700x20
Same as last week, and the week before.... Am going to keep at this weight
until I go on TRT
Barf buckets needed AGAIN

Client got 705x19 ......Its too much weight.
He rode the barf bus to Pukeville...... He started puking on rep 19
and he dropped it.....He was almost an hr and 20 min into it
Kid puked all over the place...

Remember the movie stand by me at the Pie eating contest....This was damn close.



30 min rest


Seated Calf raises Feeders.......140x40 190x40 240x40 Working set 400x6

Standing Calf raises toes in/out...............90x2x30 165x2x25 195x2x25

Leg sled calf work....................................800#x failure

I was prayin' I wouldn't shit myself squatting today........ finally able to eat
again after the Flu.

I’d Pay to watch this go down

 

[Bolan]

I’d Pay to watch this go down

Its free, just have to be there on Monday.... And ready to squat!!!

It is fun though.... People do watch all the time. I kinda hate it but it
keeps me motivated! Just not fun puking with people watching....lol

 

[Nood]

Its free, just have to be there on Monday.... And ready to squat!!!

It is fun though.... People do watch all the time. I kinda hate it but it
keeps me motivated! Just not fun puking with people watching....lol

Yeah I understand the watching thing, Just pisses me off and makes me push harder lol!
I’ll figure out where this Gym is One day

 

[Bigjape34]

Yeah I understand the watching thing, Just pisses me off and makes me push harder lol!
I’ll figure out where this Gym is One day

Bolans gotta send us a secret location pin

 

[Bolan]

Tuesday
Back-Light tri's
Warm-up
50 Hyper-extensions
50 Hanging Leg raises
No Cardio

Am Compounds............Back

Stiff arm pulldowns Feeder''s----------150x40 180x40 Working set 395x10

One arm bent over rows-Feeders-------165x25 195x25 200X25 Working set
225x9

Rack pulls/Shin high, Feeders----295x25 375x25 475x25 Working set 680x11

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

DB shrugs----------------------------------3 sec contraction 145x25 185x25
215x11


DC stretch


AM Triceps
Compounds
Warm-up
Triceps pull/pushdowns

Close grip bench Feeders-----135x40 295x25 385x25 Working set 485x7

Skulls W/Ez curl-- Feeders-------50x25 95x25 115x25 Working set 150x8



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

Giant set:

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 145x25



DC Stretch.


Tri's Pm pump

Super set.

Tricep Pulldowns/pushdowns V-Bar---------50x25 75x25 135x25.

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

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


Weight this AM fasted and empty 303.7
12 Point pinch 10.9% Same as last week.....

Gear
1250mg Sunrise Pharma Sustanon W/K
600mg Sunrise Pharma NPP W/K
100mg Sunrise Pharma Deca W/K
11ius Sunrise Pharma Blues Split
10mg Sunrise Pharma Nolvadex
10mg Sunrise Pharma Cialis
150mcg T-4
120ius Humalog 20ius split 6x's
12.5 Aromasin 2x's week
.25 Caber 2x's week


Dropped lantus... noticed some distention.... frig Lantus.

 

[Bolan]

Wednesday
Chest~~~~
Warm-up
50 Hanging leg raises
50 Hyper-extensions
No Cardio
Theraband movements.
Pec deck 50# till warm.

AM Compounds..

"Flat DB" Bench 20 degree angle-Feeders.......155x25 185x25 200x12 Working set 215x11 ...Ouch

Decline DB Bench-Feeders...............................155x25 185x25 200x12
Working set 210x10.. Same

Chest forward dips-.BW + Belt with hook Feeder's........90x25 135x25
Working set 240x12

Incline DB Flys elbows bent--Feeders............75x25 105x25 125x20
Working set 150x10 Same-Stuck- stuck again this week.

DB pullover's.............................................45x20 55x20 65x20 85x20

DC Stretch 75#'s


PM Pump

Warmup
50 Hypers
50 Crunches
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 DB flys - incline....................................30x25 30x25 30x25

DC Stretch 50#

 

[Ghostface]

Bro, a 215 lb dumbell is pretty gnarly

 

[Bolan]

Bro, a 215 lb dumbell is pretty gnarly

Its 200# That I duct tape 2 nickels and 2 2.5# too.
So far the tape hasen't let go and given me a black eye yet.

 

[Ghostface]

I love it

 

[Startingover]

Fucking crazy dumbell weight!!
And the duct tape is the kicker!!!
Lmao..
Let me guess,Gorilla tape!?!?
Hehehe

 

[Bolan]

Gorilla tape

Hell yeah!!! And after use it don't even leave sticky residue on the DB's or weights... I've used the old silver duct tape and that shit makes a mess!!

 

[Bolan]

Thursday
Delts
Warm-up
50 Hanging leg raises
50 Hyper-extensions
Red Theraband movements

Compound movements AM

Standing OHP on wall, barbell--Feeders.....45x50 95x25 155x25 Working set 325x9

Seated Behind neck press on the Smith-Feeders......80x25 190x25 255x25 Working set 435x8

60 degree Incline DB press- (Front delts) Feeders.....105x25 145x25 175x25 Working set 200x11

Seated face pulls--Feeder's.......145x25 185x25 205x25 Working set 375x12


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]

Monday
Legs
Warm-up
50 Hanging leg crunches
50 Hyper-extensions
No treadmill

Hamstring curl's..................................155x50 210x25 265x25

Leg Extensions....................................165x50 230x25 285x25


Super Squats

Feeders................225x25 345x25 495x25..WORKING SET 700x20
Staying at this weight.... fuggin heavy.

Client got 700x20 again this week, we're not using higher weight and risking injury.

30 min rest


Seated Calf raises Feeders......140x40 190x40 240x40 Working set 395x15

Standing Calf raises toes in/out...........90x2x30 165x2x25 195x2x25

Leg sled calf work.................................795#x failure

 

[Ghostface]

Steady as she goes!! Killing as always.

When i lack motivation, I come in here to see your consistency