New here, this is what I am doing, feel free to give me you're thoughts.Thread 'New Here, this is a breakdown of my show, feel free to give you're tho

[James Creeper]

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.

 

[eazy]

welcome

 

[trenAMP]

Awesome

 

[Nood]

Welcome

 

[BigJackson]

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.

you team us-pharmacies right bro?

 

[James Creeper]

you team us-pharmacies right bro?

Yes sir!

 

[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 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