“The Grind” A Sunrise Pharma Sponsored Log!!

[Splitzz]

Pull Day

Lat Pulldown-v-bar
190x13
170x11+2 partials

Newtech Row
3ppsx14
3ppsx11

Chest Assisted Row mid back-3px11,2.5px9

Kelsow shrugs
2.5px12
x9

Close Grip Cable Row
180x14
x11

Weighted hypers
90x11
x10
x8

Hammer on Curl machine
65x25
80x22
100x13
x10

Preacher curl machine
85x13
x12
x8 single drop set

Not bad pull session.. having a better day the yesterday. Have Check in tomorrow with the Coach, maybe get a time frame when the cut may end Have a great weekend fella’s

Fasted Cardio 55min
Calories 2700

 

[Splitzz]

Check in with Coach went great! Next week may have a possible re-feed day Looking like maybe 5lbs or less left to lose before the rebound.

Average weight-217
Calories 2700
Fasted Cardio 55min
Afternoon Cardio 45min

 

[Splitzz]

After check in with Coach, moving leg day to Saturday with my high calorie day. Sleep was terrible last night and felt exhausted all day, so decided to take a rest day. First time in maybe a year I didn’t just push through. Trying to listen to my body more this year and hopefully get better progress out of it.

Fasted Cardio 55min
Calories 2600

 

[Splitzz]

Doing a Bro split this week to make up for yesterday and also to switch my days around!

Chest/Shoulders

Really enjoyed this supposed to be in the rotation when calories go back up so we will see how it works out.

Incline Atlantis Press-
3.5ppsx13
4ppsx9
x8
2ppsx10reps then 5sec stretch every 5repx10x5x4

Atlantis Incline Db Fly
50lbx12
x11
x9

Atlantis flat Chest Press
3ppsx12
3.5ppsx8

Cable Flys level 33-
70x13
x12
X10

Seated Side raises
20x20
25x15
x15
x12
x10rp+4

Evo High incline press-front delt focus- 125x13
x12
x10

Arsenal side raises-
40x20
x15
x11

Going for the pump, kind of worked on the little amount of carbs I’m having lol..

 

[Splitzz]

Back Day

Single arm pull down
60x15
70x13
x10

Chest Supported Row mid back
2.5px12
3px10
1.5px9 pause in stretch and contraction

Newtech M-Torture Row
3ppsx12
x9

Seated Upper Back Row
100x12
130x10
x8

Cable Pullovers
90x15
100x14
120x7

Newtech reverse Pec Deck
2px15
x14
x12

Weighted Hypers
90x10
x9
x8

Great Session, haven’t had just a full back day in a while and it felt awesome! Great pump considering, strength still holding.
I’m spent, time to eat, relax and take a Gummy

Fasted Cardio 55min
Calories 2700

 

[Splitzz]

Arm Day

One arm cable extensions 4x12

Smith Close Grip Bench-3x8-15

Lay Down db Ext-3x12

Seated Over head db ext-2x10-12

45 Bench Db Curls-4x12-15

Hammer Curls-4x8-12

21’s-60lb ez bar 1 set

Didn’t track much here, will be changiing this up most likely. Going to start incorporating the Second half of my rotation. Will talk the coach about it this weekend. Hopefully get that re-feed day he’s been teasing me with Hope you all have a great weekend!

Fasted Cardio 55min
Calories 2700

 

[SunrisePharma]

After check in with Coach, moving leg day to Saturday with my high calorie day. Sleep was terrible last night and felt exhausted all day, so decided to take a rest day. First time in maybe a year I didn’t just push through. Trying to listen to my body more this year and hopefully get better progress out of it.

Fasted Cardio 55min
Calories 2600

@Splitzz

Looks like you are keeping up with your training plan and modifying training sessions where best suited. 55 min Fasted cardio always worked good for me in my prep. Calories at 2600... What is your gram intake on protein and carbs with 2600?

Casey
Team Sunrise.

 

[Splitzz]

@Splitzz

Looks like you are keeping up with your training plan and modifying training sessions where best suited. 55 min Fasted cardio always worked good for me in my prep. Calories at 2600... What is your gram intake on protein and carbs with 2600?

Casey
Team Sunrise.

Thanks Casey,

Currently eating 300g Protein 275g Carbs and 38-45 fats depending on the day. Come growth period I typically bump Protein to 350-400g but going to follow the Coaches orders this time around. We will see what his plan is, mostly likely be carb cycling

 

[Splitzz]

Leg Day!!

Finally felt good on leg day, attempting legs after working a blue collar job all day was getting pretty rough. Moved the to Saturday and back to enjoying it again.

Standing leg curl-
15lbx13
20lbx10

Leg Press
7ppsx16
7.5ppsx10
5ppsx12 slow reps hold stretch

Drop Squat
3px10
2.5px8
2px8

Atlantis Leg Ext
120x12
120x11
135rpx5x5x3

Adductors
150x13
120x13

Lunges
100lbx22
100lbx20 drop body weight to failure

Standing Calf Raises
120x12
150x13x12

Fasted Cardio only 40min for legs today
Calories 3,300

Sent check in the the Coach, hopefully get that re-feed he’s been talking about
Asked about running a NEW Blend @SunrisePharma will have for my rebound. Excited for its release for youguys!

Check out the store: SUNRISE PHARMA

 

[Splitzz]

Push Day

Incline Atlantis
4ppsx12.5
3.5ppsx11.5

High Incline Evo press
190x12
160x12

Flat Db Flys
65x13
x12

Cable crossovers-level32
70x15
70x13
x10+2partials

Seated Lat Raises
20lbx23
x18
x15
25x12

Tricep overhead new tech
40lbsx11
30lb+10lb on counter weight
x12
x11

Tricep Giant set Rope-3x10

Great Push day enjoying having different routines each week for now anyway.
Check in with Coach went good, still pushing and no re-feed was mentioned so I didn’t bring it up put me at 9% bf so I’m getting close! Can’t wait to put some size on this year. Harder I diet now the better the rebound
Have a Calcium Score scheduled for tomorrow so wish me luck! Figured it’s better to know that to find out the hard way. I’ll update with how it goes.

Fasted Cardio 55min
Calories 2700

 

[Splitzz]

Rest Day

Did Hamstrings/Calves yesterday, no back work since it’s tomorrow workout. Had my Calciumn Score done, took like 5min, currently waiting on the results.

Fasted Cardio 45 min will make up the 10 I missed later this week. Ran behind today.
Calories 2700

If you didn’t see it we are offering a Strength cycle at Sunrise Pharma. Hit up Casey for pricing

Link to Description: KC STRENGTH STACK
Link to Sunrise: SUNRISE PHARMA
Email:[email protected]

 

[Splitzz]

Great results from my Calcium Score. Came back at zero, was worried about this but glad I had the test done.
Looking forward to smashing Back/Biceps later

 

[Splitzz]

Back/Biceps

Single arm pull down
80x9.5
60x12

Newtech M-Torture Row
3ppsx11
2.5ppsx10

Chest Supported Row mid back
3px10
2.5px10

LF Seated Upper Back Row
130x11
115x12

Cable Pullovers
110x14
110x11
80x12 hold contraction and stretch

Weighted Hypers
90x10
x9
x8

Hammer on Curl machine
65x25
80x25
100x14
100x10

Preacher curl machine
85x14
85x12
50lb squeeze set x 11

Fasted Cardio 65min
Calories 2700

Weight hasn’t moved much yet this week, dreading to see if these calories get lowered any more
Still having some gut issues, hopefully improves soon. Did order some Tirez to see if it helps more with the hunger then Reta. Going to wait to implement until my gut is back to normal.

 

[Splitzz]

Push Day

Newtech rear delt
2px20
2.5px20
x18
x15

Seated sides raises
20x20
25x15
x13
x12 drop 10x 1.5reps to failure

Neutral grip Shoulder Press
2.5ppsx12
2ppsx12 squeeze contraction

Cable Front Raises
20x15
x11
single arm- x13

Close Grip Db Press
85x16
x14

Pec Deck- 2x12

Fasted Cardio 65min
Calories 2700

Hope you all have a good Easter Weekend! I’m spent

 

[SunrisePharma]

Back/Biceps

Single arm pull down
80x9.5
60x12

Newtech M-Torture Row
3ppsx11
2.5ppsx10

Chest Supported Row mid back
3px10
2.5px10

LF Seated Upper Back Row
130x11
115x12

Cable Pullovers
110x14
110x11
80x12 hold contraction and stretch

Weighted Hypers
90x10
x9
x8

Hammer on Curl machine
65x25
80x25
100x14
100x10

Preacher curl machine
85x14
85x12
50lb squeeze set x 11

Fasted Cardio 65min
Calories 2700

Weight hasn’t moved much yet this week, dreading to see if these calories get lowered any more
Still having some gut issues, hopefully improves soon. Did order some Tirez to see if it helps more with the hunger then Reta. Going to wait to implement until my gut is back to normal.

Hey bro,

Log looks good, great training and hope your gut issues get resolved dang it!

 

[Splitzz]

Leg Day ( Quad Focus )

Seated Leg curl
105x15
105x15

Atlantis Leg Ext
150x15
165x11
105x15 slow reps

Leg Press
5ppsx16
5.5ppsx10

Drop Squat
2.5px10
2px10

Adductors
150x14
120x13

Lunges
110x20
110x18

Standing Calf Raises
120x12
150x13
x12

Fasted Cardio 55min
Calories around 3,300

Changed on the order of exercise. Did get a better “pump” in this order and didn’t have to load as may plates. Trying to keep my knees healthy and healed up for the rebound.
Had check in this morning with the coach, waiting for some feedback.

Happy Easter Weekend!

Visit the store, The Pharma Blues are on their own level!!

Link: Sunrise Pharma

 

[Splitzz]

Having a rest day today. Check in with Coach went good except he took my rice off me
Calories drop around 300 this one is gonna hurt lol..

Fasted Cardio 55min
Calories maybe 2400 I’ll figure it out later.

 

[Splitzz]

Chest/Shoulders

Atlantis Incline Db Fly
50lbx13
x12
x8

Incline Atlantis Incline Press
3.5ppsx10
3ppsx11

Nautilus chest press neutral grip
175x11
155x11

Cable Flys level 32
70x14
x11
40lb giant set

Seated Side raises
20x20
25x15
x15
x12
x10rp+4

Evo High incline press-front delt focus- 125x14
x13
x10

Machine Side Raises- 3x15

Fasted Cardio 55min
Calories 2400

Strength is fading away, low carbs and flattening out. Need to get these last few lbs off asap part of the process but not my favorite lol

 

[Splitzz]

Arm Day

Didn’t tracks weights, enjoy going for the pump on Arm Day. I change up the intensifiers also. When calories go up I will have a routine locked in to track progress.

Preacher Curl-3x12-15
45 Incline Curl- 3x10-12
Hammer Curls-3x10-12
Tricep Rope Pressdowns-3x15
Tricep Single Arm extensions-3x12
Newtech Over Head Tricep Ext-3x12

Check in tomorrow with Coach, weight is def down and looking flat, atleast to myself. Good news is it’s high day so I get to decide on a free meal

Fasted Cardio- 55 min
Calories-2380

 

[Splitzz]

Check in was this morning, waiting to hear back, but thank goodness it’s high calorie day. Not high enough but this week has been little rough

Leg Day

Seated Leg curl
105x15
120x15

Atlantis Leg Ext
150x15
165x11
105x15 slow reps

Leg Press
5ppsx16
5.5ppsx10

Drop Squat
2.5px11
2px10

Adductors
150x14
120x13

Lunges- skipped

Standing Calf Raises
120x12
150x13
x12

Fasted Cardio 55min
Calories 3,300ish