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

James Creeper

James Creeper

V.I.P.
Logger
Fasted cardio, treadmill 40 minutes everyday
Day 1: Push (Chest, Shoulders, Triceps)
Day 2: Pull (Back, Biceps, Rear Delts)
Day 3: Legs & Abs, Calves
Day 4: REST!!!!!!
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.

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!
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!
Daily ped's: Right now I'm on Test E, 100, 50, Primo e, 20 Tren A, 180 Mast E and Anadrol on Heavy day's and feeling good. 8 iu of gh split AM and PM. GH in am is 10-20 minutes before cardio and is done i.m. and my gear is supplied by US-pharmacies. To this point I got on my own.
 
welcome
 
James Creeper said:
Fasted cardio, treadmill 40 minutes everyday
Day 1: Push (Chest, Shoulders, Triceps)
Day 2: Pull (Back, Biceps, Rear Delts)
Day 3: Legs & Abs, Calves
Day 4: REST!!!!!!
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.

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!
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!
Daily ped's: Right now I'm on Test E, 100, 50, Primo e, 20 Tren A, 180 Mast E and Anadrol on Heavy day's and feeling good. 8 iu of gh split AM and PM. GH in am is 10-20 minutes before cardio and is done i.m. and my gear is supplied by US-pharmacies. To this point I got on my own.
Click to expand...
welcome post some pics brother
 
James Creeper said:
Fasted cardio, treadmill 40 minutes everyday
Day 1: Push (Chest, Shoulders, Triceps)
Day 2: Pull (Back, Biceps, Rear Delts)
Day 3: Legs & Abs, Calves
Day 4: REST!!!!!!
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.

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!
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!
Daily ped's: Right now I'm on Test E, 100, 50, Primo e, 20 Tren A, 180 Mast E and Anadrol on Heavy day's and feeling good. 8 iu of gh split AM and PM. GH in am is 10-20 minutes before cardio and is done i.m. and my gear is supplied by US-pharmacies. To this point I got on my own.
Click to expand...
p
 

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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 15 minutes.
With 40lbs did 10 reps to start and got to 12 on the second and 3 set.
I did lat pull downs today went a bit lighter than normal, 80 lbs vrs 95, but with a wide grip went 25 on all 6 sets really let the stretch go deep, it felt awesome.
With the seated row loaded up 110, back was a bit tight and really wasn't feeling it with the row so dropped to 90 after the first set by set 3 the back wasn't having it, seems I got mid back and lats a bit much so the lower back was taking the heat. So I moved on.
Set up face pulls with 30lbs and could immediately feel mid back fire off. Working through just 15 reps focused on the retracted phase and hold a second.
Did some seated Dumbbell Curls with 30lbs felt a bit light so pushed it to 15 reps the first 3 sets feeling I could do a few more. But next three sets I truly kept the best form I could on the decent. That gave me the great pump feel I was looking for. Thinking I may add 5lbs soon
We all love the pull over right? Probably just me grabbing the 60 over the bench sideways just letting the gravity pull felt awesome. Pushed 20 reps out on 3 sets the last set was a bit slow but felt the decompression in the upper back that was needed.
Hope you all enjoyed this log, maybe it will help someone with ideas, or shoot me you thoughts ✌️🤘
1000016339.jpg
 
James Creeper said:
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 15 minutes.
With 40lbs did 10 reps to start and got to 12 on the second and 3 set.
I did lat pull downs today went a bit lighter than normal, 80 lbs vrs 95, but with a wide grip went 25 on all 6 sets really let the stretch go deep, it felt awesome.
With the seated row loaded up 110, back was a bit tight and really wasn't feeling it with the row so dropped to 90 after the first set by set 3 the back wasn't having it, seems I got mid back and lats a bit much so the lower back was taking the heat. So I moved on.
Set up face pulls with 30lbs and could immediately feel mid back fire off. Working through just 15 reps focused on the retracted phase and hold a second.
Did some seated Dumbbell Curls with 30lbs felt a bit light so pushed it to 15 reps the first 3 sets feeling I could do a few more. But next three sets I truly kept the best form I could on the decent. That gave me the great pump feel I was looking for. Thinking I may add 5lbs soon
We all love the pull over right? Probably just me grabbing the 60 over the bench sideways just letting the gravity pull felt awesome. Pushed 20 reps out on 3 sets the last set was a bit slow but felt the decompression in the upper back that was needed.
Hope you all enjoyed this log, maybe it will help someone with ideas, or shoot me you thoughts ✌️🤘View attachment 36572
Click to expand...
keep pumping your back up brother
 
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 a bit off woke up with a bit of a sore throat. Had a bit of tea and honey with my oats seems to be what I needed.
Today with my back getting tight yesterday, I started with RDL's did a bit of stretching and loaded the bar to 135lbs and it felt pretty good on the deep stretch and got 10 reps without any issues. After set 2, I went to 12 reps on 3&4. Still feel I had more but switched to to Squats on the smith machine.
Loaded it up with 225 and set myself up in a knee and foot forward to really hit the quads. First set felt really smooth. Hitting for 8, second set felt lighter after a few minutes rest. And push to 10 but I dropped back to 8 and finished with the feeling I could hit more.
To give my legs a break I set up on a cable 40 lbs to do Crunches ran through this without any flash just really focused on spinal arch to retract the rib cage in and pulling the hips in. Definitely feel the connection doing this.
Switched to hanging Leg Raises using the same thought of keeping form this really lit up the abs. Pounding through this 4 sets.
Looking forward to the leg Press loaded 6 plates so 270 felt a bit light but I do need to do shit tomorrow but still enough to hit deep with solid steady form keeping feet shoulder width apart and toes out a bit pauses at the top and bottom feeling the stretch was able to hit 12 on all 4 sets.
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. Not wanting any cramps I didn't go all the way up just mainly from the hanging position going deep and 2/3 the way up. So that was a great workout looking forward for a day off and high carbs on this day going over my 2800 cal day by a few hundred with a couple extra rice cakes and a fat slice of sourdough bread my neighbor lady makes. Warmed up with some local honey. Guess we talk about food tomorrow 🤘✌️
 
James Creeper said:
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 a bit off woke up with a bit of a sore throat. Had a bit of tea and honey with my oats seems to be what I needed.
Today with my back getting tight yesterday, I started with RDL's did a bit of stretching and loaded the bar to 135lbs and it felt pretty good on the deep stretch and got 10 reps without any issues. After set 2, I went to 12 reps on 3&4. Still feel I had more but switched to to Squats on the smith machine.
Loaded it up with 225 and set myself up in a knee and foot forward to really hit the quads. First set felt really smooth. Hitting for 8, second set felt lighter after a few minutes rest. And push to 10 but I dropped back to 8 and finished with the feeling I could hit more.
To give my legs a break I set up on a cable 40 lbs to do Crunches ran through this without any flash just really focused on spinal arch to retract the rib cage in and pulling the hips in. Definitely feel the connection doing this.
Switched to hanging Leg Raises using the same thought of keeping form this really lit up the abs. Pounding through this 4 sets.
Looking forward to the leg Press loaded 6 plates so 270 felt a bit light but I do need to do shit tomorrow but still enough to hit deep with solid steady form keeping feet shoulder width apart and toes out a bit pauses at the top and bottom feeling the stretch was able to hit 12 on all 4 sets.
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. Not wanting any cramps I didn't go all the way up just mainly from the hanging position going deep and 2/3 the way up. So that was a great workout looking forward for a day off and high carbs on this day going over my 2800 cal day by a few hundred with a couple extra rice cakes and a fat slice of sourdough bread my neighbor lady makes. Warmed up with some local honey. Guess we talk about food tomorrow 🤘✌️
Click to expand...
training seems ok brother but food?
 
Rest day
Well no matter, getting up with the dog at 3:30 and normally getting up at 4, I stayed up and got a pot coffee going, went into the garage and flipped on the TV. put on some body building pod casts, and walked at a fast pace for an hour listening to Vigorous Steve. I did do my pin of 4 iu when I woke up with my normal daily shots. After that was my basic bitch breakfast and coffee with a spot of low cal creamer. And instead of talking diet and boredom. We will catch you bro's and chicks tomorrow ✌️🤘
 
James Creeper said:
Rest day
Well no matter, getting up with the dog at 3:30 and normally getting up at 4, I stayed up and got a pot coffee going, went into the garage and flipped on the TV. put on some body building pod casts, and walked at a fast pace for an hour listening to Vigorous Steve. I did do my pin of 4 iu when I woke up with my normal daily shots. After that was my basic bitch breakfast and coffee with a spot of low cal creamer. And instead of talking diet and boredom. We will catch you bro's and chicks tomorrow ✌️🤘
Click to expand...
good rest why you listen to steve not EVO podcast?

Podcasts

Podcasts
www.evolutionary.org www.evolutionary.org
 
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