New Here, this is a breakdown of my show, feel free to give you're thoughts

[eazy]

glad to see you.

best wishes

 

[James Creeper]

glad to see you.

best wishes

I appreciate you Ez

 

[James Creeper]

It’s Day 2 back in the gym. Honestly, after taking 7 days off to deal with our loss, I needed this. Today is the Super Bowl, but I’m skipping the game to get this Pull session in......just a normal day for me. And both teams suck! I can definitely tell I had that extra time off because I’ve got way more gas in the tank today.
The Warmup
Started things off like always on the treadmill. 25 minutes, keeping the heart rate steady between 125-135.
The Lift: Back, Biceps, & Rear Delts
Bent-Over Barbell Rows: 4 sets of 8-10. I’m focusing on pulling toward the hip for that lat activation. I started with 40lbs and hit 12 reps, then another 12 on the second. By the 3rd set, I pushed out 14. It’s feeling light, so I’m definitely going to keep working this weight up.
Lat Pulldowns (Wide Grip): 6 sets of 10-20. I did these unilateral, keeping the grip up and pulling the elbow to the hip. I was at 95lbs; on set 5 I hit 18 reps, and for set 6, I pushed through for 22. The stretch felt deep and low—killer burn.
Seated Cable Rows: 4 sets of 12-15 using a neutral grip. I loaded up 110lbs and hit 12 reps. I made sure to take a solid 90-second recovery here—I need to make that a habit so I don't lose form. It paid off because I smashed 15 reps on the next two sets.
Face Pulls: 4 sets of 15-20. Pulling toward the forehead for the rear delts and traps while keeping my chest out. I used 30lbs and hit 20 reps. I gave myself 60 seconds to breathe and listen to some metal (today was a mix of metal and old school gangsta rap—perfect workout vibes). Being patient with the pauses is really paying off.
Seated Dumbbell Curls: 6 sets of 10-12. Started with the 35s and they felt solid. Got 11 reps on the first set with good control on the descent. By set 5, I hit 10 reps, but on the last set, I was gassing out. I stopped at 6 reps and hammered out 6 partials to hit total failure.
Pullovers: 3 sets of 15-20. I got the 60lb dumbbell and went sideways over the bench, just letting gravity unload my back and getting that flexion. I did 20 reps for 3 sets. On that last set, I went slow just to unload everything and focus on the stretch.
I’m thinking about switching things up and trying some new movements next time around. Thank you TEAM USP!
As always, have a great day

 

[GHgut4life]

It’s Day 2 back in the gym. Honestly, after taking 7 days off to deal with our loss, I needed this. Today is the Super Bowl, but I’m skipping the game to get this Pull session in......just a normal day for me. And both teams suck! I can definitely tell I had that extra time off because I’ve got way more gas in the tank today.
The Warmup
Started things off like always on the treadmill. 25 minutes, keeping the heart rate steady between 125-135.
The Lift: Back, Biceps, & Rear Delts
Bent-Over Barbell Rows: 4 sets of 8-10. I’m focusing on pulling toward the hip for that lat activation. I started with 40lbs and hit 12 reps, then another 12 on the second. By the 3rd set, I pushed out 14. It’s feeling light, so I’m definitely going to keep working this weight up.
Lat Pulldowns (Wide Grip): 6 sets of 10-20. I did these unilateral, keeping the grip up and pulling the elbow to the hip. I was at 95lbs; on set 5 I hit 18 reps, and for set 6, I pushed through for 22. The stretch felt deep and low—killer burn.
Seated Cable Rows: 4 sets of 12-15 using a neutral grip. I loaded up 110lbs and hit 12 reps. I made sure to take a solid 90-second recovery here—I need to make that a habit so I don't lose form. It paid off because I smashed 15 reps on the next two sets.
Face Pulls: 4 sets of 15-20. Pulling toward the forehead for the rear delts and traps while keeping my chest out. I used 30lbs and hit 20 reps. I gave myself 60 seconds to breathe and listen to some metal (today was a mix of metal and old school gangsta rap—perfect workout vibes). Being patient with the pauses is really paying off.
Seated Dumbbell Curls: 6 sets of 10-12. Started with the 35s and they felt solid. Got 11 reps on the first set with good control on the descent. By set 5, I hit 10 reps, but on the last set, I was gassing out. I stopped at 6 reps and hammered out 6 partials to hit total failure.
Pullovers: 3 sets of 15-20. I got the 60lb dumbbell and went sideways over the bench, just letting gravity unload my back and getting that flexion. I did 20 reps for 3 sets. On that last set, I went slow just to unload everything and focus on the stretch.
I’m thinking about switching things up and trying some new movements next time around. Thank you TEAM USP!
As always, have a great day View attachment 37527

big time @US-pharmacies

 

[James Creeper]

Day 3: Lower Body & Core Devastation
Status: Post-Rest Protocol -7 Days Off-| Recovery Note: 3h 45m sleep *Watch data suspecting and considering CPAP
ExerciseSetsRepsWeight/Notes
Romanian Deadlifts410, 8, 8, 8140 lbs. Deep stretch focus- kept lower back loose. Felt strong.
Smith Machine Squats48, 10, 10, 10225 lbs. Neutral stance. Set 2 felt lighter than Set 1. Increasing reps next time!
Leg Press4126 Plates. Toes in, shoulder-width. Paused reps for maximum stretch.
Barbell Calf Raises415-20135 lbs. Performed on 2" box for deficit stretch. Calves are cooked.
Cable Crunches415-2040 lbs. Focused on spinal arch/rib cage retraction. Mindful of old rib injury.
Hanging Leg Raises412-15Bodyweight. Clean form, no rib pain on this movement. Absolute burner.
Coming off a 7-day break, the body felt recharged despite the low sleep reading. Started with RDLs to prime the hamstrings- the 140 lbs moved smooth with zero rounding. Transitioned to the Smith Machine for Squats to really isolate the drive—225 lbs felt surprisingly light by the second set, so I'll be pushing the volume or weight
Finished the legs with high-volume Leg Press (6 plates) and Deficit Calf Raises. The calf stretch on the 2" box is a game changer. Core work was focused and tactical—Cable Crunches required extra focus to navigate the old rib separation, but the Hanging Leg Raises felt solid and pain-free.
Recovery & Fuel
Nutrition: High carb day to facilitate recovery and growth. food log with photos.
Health: Monitoring sleep patterns. If the watch isn't lying, it might be time to look into a CPAP for better recovery. And keep the Wife from bitching about snoring
MESSAGE FROM TEAM USP
Huge work on the comeback! Don't let the gains slide—better hurry while the sales are still going on! Stock up on your recovery essentials now so you're ready for the next high-carb growth phase.

 

[James Creeper]

Up at 4:30 with the red dog. No sweat. Since the gym is off-limits today, I kept the engine humming with some fasted cardio. I hit the garage at 4:45 skipped the TV, and dialed into some heavy bass to get the mood right.
I spent that hour power-walking while deep-diving into the latest bodybuilding news, keeping tabs on the current heat in the IFBB and catching the latest Ivan breakdown. I do wounder if Hadi is coming to the Arnold and if Nick will bring enough to beat Andrew and Hadi. I started the morning right with my 4iu pin and the usual daily shots.
Today is a dedicated high carb recovery day. After that "basic bitch" breakfast, the goal is to shove some serious glycogen back into the muscles. We’re talking clean, high-volume fuel to spike insulin and pull those nutrients in so I’m absolute "full" for tomorrow's session.
Instead of venting about the diet grind, I'm just vibing with the music and growing.
Catch you bros tomorrow.

 

[James Creeper]

Push Day (Chest, Shoulders, Triceps)
Primary Goal: Hypertrophy, controlled tempo, and consistent progression
Training Style: Moderate-to-high volume, varied rep ranges, and emphasis on quality movement
Notes: Performed in the morning, following cardio and warm‑ups

Warm‑Up Routine
Light cardio to elevate heart rate
Several sets of 20 push‑ups, using stretching between sets to open up the chest and shoulders
Focus on getting blood flowing and joints primed before loading

This session followed a short break from training due to a family medical emergency. The downtime meant slightly lower food intake, but the extra rest clearly paid off once training resumed.

1. Dumbbell Bench Press
Working Weight: 60 lb dumbbells
Sets: 4
Rep Range: 10–20 (hypertrophy focus)

The session opened with dumbbell bench instead of barbell. Despite expecting some fatigue from the missed days, strength was noticeably up—hitting 20 reps cleanly, well above the usual 15–16 before form breaks down. Strong start and a clear sign of recovery.

2. Incline Dumbbell Flyes
Working Weight: 15 lb dumbbells
Sets: 4–5
Rep Range: 12–15

The bench was moved to an incline to target the upper chest. Even with lighter weight, the tension was high due to strict form and a deep stretch. By the fifth set, fatigue set in and the concentric slowed, but every set still reached the 15‑rep target. Progress is steady, even if the movement burns out quickly.

3. Triceps Rope Pushdowns
Working Weight: 65 lbs
Sets: 4
Rep Range: 12–15

The cable stack was set to 65 lbs—5 lbs heavier than usual. Triceps held up well, hitting 15 reps without form breaking. This weight seems to be the new working baseline.

4. Cable Lateral Raises
Working Weight: 10 lbs
Sets: 4
Rep Range: 15–20

Performed using a cable setup where one cable crosses in front and the other behind. This variation hits the front, mid, and rear delts while keeping traps out of the movement. Weight may look light on paper, but lateral raises are a small‑muscle isolation movement—10 lbs with strict form is plenty. Reps stayed controlled and never exceeded the point where traps start taking over.

5. Seated Overhead Dumbbell Press
Working Weight: 30 lb dumbbells
Sets: 5
Rep Range: 8–10

The bench was set nearly vertical for a strict overhead press. Five sets were performed because the movement felt strong and stable. The final set reached 9 reps before failure approached. Shoulders responded well, especially after the earlier lateral work.

Overall
Strength held up surprisingly well after a few missed days
Returning to normal sleep and nutrition made a noticeable difference
Session felt productive, balanced, and energizing
Good momentum heading into the next training day
As always I hope you get something good from this and we will talk to you all soon! Team USP!!!!!