Approved Log Cycle to the Top with Team US-Pharmacies Journal

[James Creeper]

Day 1: Push (Chest, Shoulders, Triceps)
Barbell Bench Press: 4 sets of 10 - 20 reps. Focus on a controlled descent and explosive push.
Overhead Press (Barbell or Dumbbell): 4 sets of 8-10 reps. Core stability is key here.
Incline Dumbbell Flyes: 4 sets of 12-15 reps. Deep stretch at the bottom to target upper chest.
Lateral Raises: 4 sets of 15-20 reps. Lead with the elbows for side delt isolation.
Triceps Rope Pushdowns: 4 sets of 12-15 reps. Keep elbows pinned to your sides.

Well I hope everyone is doing great, So starting off my day with Cardio as always and normally I do this day in the AM instead of after work, and I like to get warmed up and get things firing by doing a few set of 20 of push ups, and stretching in-between sets. So I personally like doing Dumbbell bench press, so I'm at doing 60lbs and can get a solid 15-16 before losing form. At this point the mid chest is hot.
I moved the bench up to do flys here, getting the most tension with just 15lbs by set 4 I was gassed and getting slow on the up and squeeze. Getting 12 on the last set.
Set up the cable machine to do push downs loaded with 60 lbs is a good balance for me to stay in good form. Arms were feeling good and pushed it to 20 reps the first 2 sets the next 2 I hit it for 15 adding 5 partials to burn it out.
Staying on cables set up for latural raises, and the way I do this I have the cable cross in front of me and behind me. I feel like it works front and rear delts while still hitting the shit of the mid delts. I never go higher than mid way where I feel trap jumping in.
Did all sets knowing I left some on the table for overhead Press.
Set up a bench almost vertical using 30lbs Dumbbells I did a Arnold Press, I like switching my exercises up to just be random as it keeps shit from just being repetition and boring. So in this is did 5 sets as it just felt good and last set I hit 8 before starting to fail. All around was a kick as morning. And hope everyone else had a killer day!

 

[James Creeper]

Day 1: Push (Chest, Shoulders, Triceps)
Barbell Bench Press: 4 sets of 10 - 20 reps. Focus on a controlled descent and explosive push.
Overhead Press (Barbell or Dumbbell): 4 sets of 8-10 reps. Core stability is key here.
Incline Dumbbell Flyes: 4 sets of 12-15 reps. Deep stretch at the bottom to target upper chest.
Lateral Raises: 4 sets of 15-20 reps. Lead with the elbows for side delt isolation.
Triceps Rope Pushdowns: 4 sets of 12-15 reps. Keep elbows pinned to your sides.

Well I hope everyone is doing great, So starting off my day with Cardio as always and normally I do this day in the AM instead of after work, and I like to get warmed up and get things firing by doing a few set of 20 of push ups, and stretching in-between sets. So I personally like doing Dumbbell bench press, so I'm at doing 60lbs and can get a solid 15-16 before losing form. At this point the mid chest is hot.
I moved the bench up to do flys here, getting the most tension with just 15lbs by set 4 I was gassed and getting slow on the up and squeeze. Getting 12 on the last set.
Set up the cable machine to do push downs loaded with 60 lbs is a good balance for me to stay in good form. Arms were feeling good and pushed it to 20 reps the first 2 sets the next 2 I hit it for 15 adding 5 partials to burn it out.
Staying on cables set up for latural raises, and the way I do this I have the cable cross in front of me and behind me. I feel like it works front and rear delts while still hitting the shit of the mid delts. I never go higher than mid way where I feel trap jumping in.
Did all sets knowing I left some on the table for overhead Press.
Set up a bench almost vertical using 30lbs Dumbbells I did a Arnold Press, I like switching my exercises up to just be random as it keeps shit from just being repetition and boring. So in this is did 5 sets as it just felt good and last set I hit 8 before starting to fail. All around was a kick as morning. And hope everyone else had a killer day!

 

[GHgut4life]

Day 1: Push (Chest, Shoulders, Triceps)
Barbell Bench Press: 4 sets of 10 - 20 reps. Focus on a controlled descent and explosive push.
Overhead Press (Barbell or Dumbbell): 4 sets of 8-10 reps. Core stability is key here.
Incline Dumbbell Flyes: 4 sets of 12-15 reps. Deep stretch at the bottom to target upper chest.
Lateral Raises: 4 sets of 15-20 reps. Lead with the elbows for side delt isolation.
Triceps Rope Pushdowns: 4 sets of 12-15 reps. Keep elbows pinned to your sides.

Well I hope everyone is doing great, So starting off my day with Cardio as always and normally I do this day in the AM instead of after work, and I like to get warmed up and get things firing by doing a few set of 20 of push ups, and stretching in-between sets. So I personally like doing Dumbbell bench press, so I'm at doing 60lbs and can get a solid 15-16 before losing form. At this point the mid chest is hot.
I moved the bench up to do flys here, getting the most tension with just 15lbs by set 4 I was gassed and getting slow on the up and squeeze. Getting 12 on the last set.
Set up the cable machine to do push downs loaded with 60 lbs is a good balance for me to stay in good form. Arms were feeling good and pushed it to 20 reps the first 2 sets the next 2 I hit it for 15 adding 5 partials to burn it out.
Staying on cables set up for latural raises, and the way I do this I have the cable cross in front of me and behind me. I feel like it works front and rear delts while still hitting the shit of the mid delts. I never go higher than mid way where I feel trap jumping in.
Did all sets knowing I left some on the table for overhead Press.
Set up a bench almost vertical using 30lbs Dumbbells I did a Arnold Press, I like switching my exercises up to just be random as it keeps shit from just being repetition and boring. So in this is did 5 sets as it just felt good and last set I hit 8 before starting to fail. All around was a kick as morning. And hope everyone else had a killer day!

Day 1: Push (Chest, Shoulders, Triceps)
Barbell Bench Press: 4 sets of 10 - 20 reps. Focus on a controlled descent and explosive push.
Overhead Press (Barbell or Dumbbell): 4 sets of 8-10 reps. Core stability is key here.
Incline Dumbbell Flyes: 4 sets of 12-15 reps. Deep stretch at the bottom to target upper chest.
Lateral Raises: 4 sets of 15-20 reps. Lead with the elbows for side delt isolation.
Triceps Rope Pushdowns: 4 sets of 12-15 reps. Keep elbows pinned to your sides.

Well I hope everyone is doing great, So starting off my day with Cardio as always and normally I do this day in the AM instead of after work, and I like to get warmed up and get things firing by doing a few set of 20 of push ups, and stretching in-between sets. So I personally like doing Dumbbell bench press, so I'm at doing 60lbs and can get a solid 15-16 before losing form. At this point the mid chest is hot.
I moved the bench up to do flys here, getting the most tension with just 15lbs by set 4 I was gassed and getting slow on the up and squeeze. Getting 12 on the last set.
Set up the cable machine to do push downs loaded with 60 lbs is a good balance for me to stay in good form. Arms were feeling good and pushed it to 20 reps the first 2 sets the next 2 I hit it for 15 adding 5 partials to burn it out.
Staying on cables set up for latural raises, and the way I do this I have the cable cross in front of me and behind me. I feel like it works front and rear delts while still hitting the shit of the mid delts. I never go higher than mid way where I feel trap jumping in.
Did all sets knowing I left some on the table for overhead Press.
Set up a bench almost vertical using 30lbs Dumbbells I did a Arnold Press, I like switching my exercises up to just be random as it keeps shit from just being repetition and boring. So in this is did 5 sets as it just felt good and last set I hit 8 before starting to fail. All around was a kick as morning. And hope everyone else had a killer day!

are you able to add food?

 

[James Creeper]

Yeah, Its a guide for most of my diet. I still am human. I think . My lil side action is cheese. Can't really walk away from it. And if my girl wants to go out I will plan ahead and have an idea of what I will feel guilty for later.

 

[James Creeper]

Day 2: Pull (Back, Biceps, Rear Delts)
Bent-Over Barbell Rows: 4 sets of 8-10 reps. Pull toward your hip for maximum lat activation.
Pull-Ups or Lat Pulldowns: 6 sets of 10-20 reps. Use a wide grip to target the lats. Will do unilateral pull downs, keep grip up, pull elbow to hip!
Seated Cable Rows: 4 sets of 12-15 reps. Use a neutral grip and squeeze the shoulder blades together.
Face Pulls: 4 sets of 15-20 reps. Pull toward your forehead to hit rear delts and traps. Keep chest out!!!
Barbell, Dumbbell, EZ-Bar Curls: 6 sets of each 10-12 reps. Control the negative phase.
Pull overs: 3 sets of 15-20 reps, stay focused on the stretch!

So starting of with a warm up starting off on the treadmill for 25 minutes
With 40lbs I did 12 reps to start and got to 12 on the second and 3 set. So A definite increase of volume and honestly feels like I could have done more. But I also have some heavy shit on my mind that got dropped on my wife and I overnight.
I did lat pull downs, normal, 95, but with a wide grip went 18 on all 6 sets really let the stretch go deep, it felt deep and low on the stretch.
With the seated row loaded up 110, I was a bit worried my back was going to get pissed again but it seems that it really didn't catch on fire from a few days ago I did 12 reps and took a solid 90 seconds to let myself recover and was able to bang out the next 3 without letting myself recover in between sets, its really hard to idle when you know you need to but you just want to go.
Set up face pulls with 30lbs Working sets were numbers light last week so I did 20 reps and gave myself 60 seconds to breathe and listen to some metal. Had some old school slayer going today. Always good to have on a work out play list. So doing the pause is paying off to get the sets in correct l definitely feel like its going forward.
Seated Dumbbell Curls last time I was at 30lbs so this time I wanted to try 35 and it felt solid got 11 on the first set with good controlled movement. Especially on the decent so till set five I hit 10 one each on the last set I was gassing and stopped on rep 5 and did 4 more partials so that definitely got me to failure.
Well adding pullovers to this just seems like it is going to get in on other days too got the 60 over the bench sideways just letting the gravity pull unloading the back feels awesome I did 20 reps on 3 sets the last set I like doing slow and really like the feeling this gives. And un loads all the shoulders and back decompression.
Hope you all are having a great day if you are not, get your ass to the gym! Do work!

 

[GHgut4life]

Day 2: Pull (Back, Biceps, Rear Delts)
Bent-Over Barbell Rows: 4 sets of 8-10 reps. Pull toward your hip for maximum lat activation.
Pull-Ups or Lat Pulldowns: 6 sets of 10-20 reps. Use a wide grip to target the lats. Will do unilateral pull downs, keep grip up, pull elbow to hip!
Seated Cable Rows: 4 sets of 12-15 reps. Use a neutral grip and squeeze the shoulder blades together.
Face Pulls: 4 sets of 15-20 reps. Pull toward your forehead to hit rear delts and traps. Keep chest out!!!
Barbell, Dumbbell, EZ-Bar Curls: 6 sets of each 10-12 reps. Control the negative phase.
Pull overs: 3 sets of 15-20 reps, stay focused on the stretch!

So starting of with a warm up starting off on the treadmill for 25 minutes
With 40lbs I did 12 reps to start and got to 12 on the second and 3 set. So A definite increase of volume and honestly feels like I could have done more. But I also have some heavy shit on my mind that got dropped on my wife and I overnight.
I did lat pull downs, normal, 95, but with a wide grip went 18 on all 6 sets really let the stretch go deep, it felt deep and low on the stretch.
With the seated row loaded up 110, I was a bit worried my back was going to get pissed again but it seems that it really didn't catch on fire from a few days ago I did 12 reps and took a solid 90 seconds to let myself recover and was able to bang out the next 3 without letting myself recover in between sets, its really hard to idle when you know you need to but you just want to go.
Set up face pulls with 30lbs Working sets were numbers light last week so I did 20 reps and gave myself 60 seconds to breathe and listen to some metal. Had some old school slayer going today. Always good to have on a work out play list. So doing the pause is paying off to get the sets in correct l definitely feel like its going forward.
Seated Dumbbell Curls last time I was at 30lbs so this time I wanted to try 35 and it felt solid got 11 on the first set with good controlled movement. Especially on the decent so till set five I hit 10 one each on the last set I was gassing and stopped on rep 5 and did 4 more partials so that definitely got me to failure.
Well adding pullovers to this just seems like it is going to get in on other days too got the 60 over the bench sideways just letting the gravity pull unloading the back feels awesome I did 20 reps on 3 sets the last set I like doing slow and really like the feeling this gives. And un loads all the shoulders and back decompression.
Hope you all are having a great day if you are not, get your ass to the gym! Do work!

i want to see your food pics brother

 

[James Creeper]

I can do that, figured it would just be boring stuff to look at as most are doing something similar.

 

[James Creeper]

Day 3: Legs, Calves & Abs
Barbell Squats: 4 sets of 6-8 reps. Rotate from flat foot to lifted heal
Romanian Deadlifts (RDLs): 4 sets of 8-10 reps. Focus on the hamstring stretch,do not round your back!
Leg Press: 4 sets of 10-12 reps.
Seated or Standing Calf Raises: 4 sets of 15-20 reps. Use a slow tempo and hold the peak contraction.
Hanging Leg Raises: 4 sets of 12-15 reps. Targeted lower ab work. Will use 5 - 10 lbs on feet. Using focus on internal rotation of hips and chest to hit all abs $
Cable Crunches: 4 sets of 15-20 reps. Weighted abdominal isolation. hold contractions 2-3 seconds!
Today was feeling okay even though my watch said I got 3 hrs and 45 mins of sleep, some times I don't think its right at all. Or I should look at getting a cpap.
Today I started with RDL's again. I did a bit of stretching onnthe lower back keeping it lose and loaded the bar to 140 lbs and it felt pretty good on the deep stretch and got 10 reps without any issues. After set 2, I went to 8 reps on 3&4. Still feel I had more but but i wanted more on the Squats switched to smith machine.
Loaded it up with 225 and set myself up in a neutral position hitting more than quads. First set felt really smooth. Hitting for 8, second set felt lighter after a few minutes rest. And hit for an easy 10 and the next sets I did the same I feel I will be adding reps to this.
giving my legs a break I set up on a cable 40 lbs to do Crunches ran through this without any spice just really focused on spinal arch to retract the rib cage in and pulling the hips in. I have an old separated rib it did have a noticeable feel to it today.
Switched to hanging Leg Raises, keeping form, this cooked the abs good. Pounding through this 4 sets. Do not feel the rib on this engagement.
To the leg Press loaded 6 plates felt a bit light but I do need to walk. solid steady form keeping feet shoulder width apart and toes in on this one today a small set of pauses at the top and bottom feeling the stretch was able to hit 12 on all 4 sets. And giving myself plenty of time to recover in between sets. 60 - 90 seconds.
Set up the barbell with 135 on a 2 inch box hanging my heels off did my tip toe down to the stretch. First set got the calves hot again and definitely calves get cooked on this So that was an other good workout. Day off tomorrow carbs on this day going high but plan on doing a day of food with pictures of a day of eating. I normally go over my diet a bit to build an recover. Have an amazing day ttyl

 

[James Creeper]

Rest day, we will do a day of eating.

 

[James Creeper]

Mid morning shake

 

[James Creeper]

Lunch time

 

[James Creeper]

Afternoon shake.

 

[James Creeper]

This normally is a pre-workout snack. But its also one of my favorite things.

 

[James Creeper]

Dinner nothing special lil garlic salt on the rice, and blackened seasoning on the cicken

 

[James Creeper]

And last food intake for the night a double scoop of ice-cream pistachio protein

 

[GHgut4life]

This normally is a pre-workout snack. But its also one of my favorite things.

Dinner nothing special lil garlic salt on the rice, and blackened seasoning on the cicken

food pics i like seeing food

 

[James Creeper]

Day 1: Push (Chest, Shoulders, Triceps)
Barbell Bench Press: 4 sets of 10 - 20 reps. Focus on a controlled descent and explosive push.
Overhead Press (Barbell or Dumbbell): 4 sets of 8-10 reps. Core stability is key here.
Incline Dumbbell Flyes: 4 sets of 12-15 reps. Deep stretch at the bottom to target upper chest.
Lateral Raises: 4 sets of 15-20 reps. Lead with the elbows for side delt isolation.
Triceps Rope Pushdowns: 4 sets of 12-15 reps. Keep elbows pinned to your sides.

So starting off my day with Cardio as always and normally I do this day in the AM instead of after work, and I like to get warmed up and get things firing by doing a few set of 20 of push ups, and stretching in-between sets. So I had to miss a couple days we have a medical issue that needed both my wife and I, my father in law had an emergency surgery and we cared for his needs for a few days. But I did get some solid rest in even if I didn't eat as much as i needed. So starting of with Dumbbell bench press, 60lbs and can get a solid 15-16 before losing form, but today I got the 20 easily.
I moved the bench up to do flys here, getting the most tension with just 15lbs By set 5 I was gassed and getting slow on the up and squeeze but it is progressing even if slow. On the last set I was done but pushed it to my 15 mark
Set up the cable machine to do push downs loaded with 65 lbs. Arms were feeling okay and pushed to 15 with the added 5lbs instead of of reps. Seems like a good spot.
Staying on cables set up for latural raises, with 10lbs and the way I do this I have the cable cross in front of me and behind me. I feel like it works front and rear delts while still hitting the shit of the mid delts. I never go higher than mid way where I feel trap jumping in.
I know it seems like light weight but still its really not that big of a muscle group to hit even with 10 lbs.
Set up a bench almost vertical using 30lbs Dumbbells I did a a normal overhead press switching my exercises up again. So in this is did 5 sets as it just felt good and last set I hit 9 before starting to fail. All around was a good day getting back to eating normally and sleeping in your own bed can never be understated

 

[James Creeper]

Day 2: Pull (Back, Biceps, Rear Delts)
Bent-Over Barbell Rows: 4 sets of 8-10 reps. Pull toward your hip for maximum lat activation.
Pull-Ups or Lat Pulldowns: 6 sets of 10-20 reps. Use a wide grip to target the lats. Will do unilateral pull downs, keep grip up, pull elbow to hip!
Seated Cable Rows: 4 sets of 12-15 reps. Use a neutral grip and squeeze the shoulder blades together.
Face Pulls: 4 sets of 15-20 reps. Pull toward your forehead to hit rear delts and traps. Keep chest out!!!
Barbell, Dumbbell, EZ-Bar Curls: 6 sets of each 10-12 reps. Control the negative phase.
Pull overs: 3 sets of 15-20 reps, stay focused on the stretch!
As always starting up off on the treadmill for 25 minutes heart rate staying at 125-135
With 40lbs I did 12 reps to start and got to 12 on the second and 3rd set I pushed out 14. So A definite increase of volume and honestly feels light. And will be working this up.
I did lat pull downs, normal, 95, but with a wide grip went 18 on set 5 and 6 i got 22 and 2. It felt deep and low on the stretch good burn!
With the seated row loaded up 110, I did 12 reps and took a solid 90 seconds to let myself recover and I have to start making this a habit instead of losing form and I was able to hit 15 on the next 2 so the rest pays off.
Set up face pulls with 30lbs so I did 20 reps and gave myself 60 seconds to breathe and listen to some metal. So today was an old school gangsta rap day.. Another good play list for working out. So doing the pause is paying off. Just need to be patient.
Seated Dumbbell Curls started off with 35 and it felt solid got 11 on the first set with good controlled movement. Especially on the decent so till set five I hit 10 one each on the last set I was gassing and stopped on rep 6 and did 6 more partials so that definitely got me to failure again. Can definitely tell I had an extra day off have a bit more gas it the tank. Thinking about switching things up try some new stuff next go around. Thank you TEAM USP!
Well doing pullovers again, got the the 60 over the bench sideways just letting the gravity pull unloading the back getting that flexion I did 20 reps on 3 sets the last set I like doing slow just unloading everything.
As alwayshave a great day!

 

[James Creeper]

So starting off my day with cardio as always. Normally I’d be hitting this in the AM, but after being off for 7 days to deal with a loss in the family, just getting here at all feels like a win. It’s been a brutal week of stress and I definitely haven't been eating enough,mostly just grabbing whatever while dealing with everything,so. I knew I’d be dragging a bit. Still, I got warmed up with my usual push-ups and stretching to get the joints moving.
Started with Dumbbell Bench. Usually, I’m steady with the 60s, but since I’ve been off for 7 days and my nutrition has been non-existent, I dropped down to 50 lbs. I struggled to hit 7 reps, the strength just wasn’t there with the lack of fuel.
Moved the bench up for flyes. I stuck with 10lbs instead of my usual weight. By the end of set 7, I was completely gassed. The stretch felt good, but the "up and squeeze" was slow. Honestly, after 7 days of funeral arrangements and family stress, my head just wasn't fully in the game, but I pushed through to the end.
Set up the cables for pushdowns. I had to drop the stack to 45lbs today. My arms felt like lead, and I could only manage 7 reps before my form started breaking down. The 7 days of high stress and poor eating really caught up to me here.
Stayed on the cables for lateral raises. Kept it light at 5 lbs doing the front,behind cross. Even with the light weight, I could feel the fatigue deep in my delts. I made sure not to go too high to keep my traps out of it, but man, after my time away, even the light stuff felt heavy.
Finished up with a near-vertical overhead press using 20lb dumbbells. I managed to grind out 8 reps on the last set before hitting a wall.
It wasn't a PR day by any means, but after the week I've had, just being back in my own routine is what matters. Getting back to eating right and finally sleeping in my own bed tonight is going to make a world of difference. Never forget life can and will flip you on your head. What you do when no one is watching is the most important thing for you to stay mentally ahead. And in one in this space please do yourself a favor stay away from drinking. Nothing is worse than covering your feelings than deal with life.

 

[James Creeper]