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Bros, fantastic job on this. The leg training is looking good. Lying leg curls and seated leg curls are on point. @rick-geurts
the leg training is A++ def an alpha workout. i like the hack squats that is fun @rick-geurts
@rick-geurts looking really nice on this. The leg training is on point and you are really kicking ass and taking names. Keep it up.
Good job on this leg workout. I gotta give you a lot of credit; that is solid. @rick-geurts
@rick-geurts Awesome push/pull session right here bro!
It’s nice to see — I’m really happy that you’re getting back to health
@rick-geurts man you’re strong as hell. Pushing some serious weight
@rick-geurts training volume looks solid.......
@rick-geurts Tell me honestly, as much as you can of course — do people approach you at the gym and ask about details? I’m curious because every country has its own customs.
Of course people approach me in the gym or social media and ask me what i’m taking, where to get it and so on
. You should design a t-shirts with your logo on it. I would be a walking advertising board.
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You should wear the @US-pharmacies shirtOf course people approach me in the gym or social media and ask me what i’m taking, where to get it and so on
You should design a t-shirts with your logo on it. I would be a walking advertising board.
Really good workouts so far this week!
MONDAY 02/02/26
LEGS
Lying leg curls
132,5kg x 10
132,5kg x 10
132,5kg x 10 ds 107,5kg x 10 + 10 partials
Leg extensions
132,5kg x 21
132,5kg x 16
132,5kg x 15 ds 100kg x 9
Hack squat
300kg x 8
260kg x 12
Leg press
320kg x 12
320kg x 10 ds 240kg x 10
Stiff legged db deadlifts
60kg x 15
60kg x 15
60kg x 15
Single leg horizontal leg press
140kg x 12
140kg x 12
Seated calf raises
90kg x 12
90kg x 10
70kg x 15
70kg x 13
TUESDAY 03/02/26
Push
Flat db press
50kg x 12
50kg x 10
Nautilus decline press
120kg x 11
120kg x 9
Nautilus shoulder press
140kg x 8
120kg x 11
Cable crossovers
25kg x 14
25kg x 13 rp x 7 rp x 5
Dips
BW X 15
BW X 13
BW X 12
Dumbell side lateral raises
17,5kg x 20
17,5kg x 16
17,5kg x 15 ds 10kg x 12
Samurai triceps cable extensions
12,5kg x 13
12,5kg x 12
12,5kg x 11
Dual rope pushdowns
25kg x 15
25kg x 15
25kg x 15
MONDAY 02/02/26
LEGS
Lying leg curls
132,5kg x 10
132,5kg x 10
132,5kg x 10 ds 107,5kg x 10 + 10 partials
Leg extensions
132,5kg x 21
132,5kg x 16
132,5kg x 15 ds 100kg x 9
Hack squat
300kg x 8
260kg x 12
Leg press
320kg x 12
320kg x 10 ds 240kg x 10
Stiff legged db deadlifts
60kg x 15
60kg x 15
60kg x 15
Single leg horizontal leg press
140kg x 12
140kg x 12
Seated calf raises
90kg x 12
90kg x 10
70kg x 15
70kg x 13
TUESDAY 03/02/26
Push
Flat db press
50kg x 12
50kg x 10
Nautilus decline press
120kg x 11
120kg x 9
Nautilus shoulder press
140kg x 8
120kg x 11
Cable crossovers
25kg x 14
25kg x 13 rp x 7 rp x 5
Dips
BW X 15
BW X 13
BW X 12
Dumbell side lateral raises
17,5kg x 20
17,5kg x 16
17,5kg x 15 ds 10kg x 12
Samurai triceps cable extensions
12,5kg x 13
12,5kg x 12
12,5kg x 11
Dual rope pushdowns
25kg x 15
25kg x 15
25kg x 15
Nice touchdown from US came in yesterday
LevButlerov
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Good training killing it
@rick-geurts beautiful touchdown love these pics from Team US-pharmacies @US-pharmacies
Lovely TD pic
love me some anavar! its amazing and will give you some sick pumps. you are gonna love it @rick-geurts
Beautiful touchdown bros. That is a good one. It looks incredible.
Now this is a touchdown that we love. US-pharmacies is the real deal.
Bros, nothing better than getting a nice touchdown. Makes you feel good.
@rick-geurts Always good to see!
I’m excited! After the month february i want to try out the anavar
Just got caught up on your log bro. Your pics on 06Dec are deadly and your workouts and volume are impressive. Still looking weeks out from stage ready as always.
Incredible physique you're maintaining even when lowering to this.
Hope the accutane works for you without having to run it too long. I hate the thought of accutane for anyone.
Sounds like a good plan to me.I’m excited! After the month february i want to try out the anavar
Workouts this week. Overall progression on most lifts. Really good week!
MONDAY 09/02/25
PULL
One arm leverage nautilus row
80kg x 10
80kg x 9
One arm leverage nautilus high row
55kg x 10
55kg x 10
55kg x 10
Straight bar cable pullovers
40kg x 15
40kg x 13
40kg x 12
Chest supported t-bar row
60kg x 11
60kg x 9
60kg x 8 ds 50kg x 8 ds 35kg x 8
Reverse pec deck
82,5kg x 15
82,5kg x 13
82,5kg x 12
Bayisin cable curl
20kg x 12
20kg x 10
17,5kg x 13
DB concentration curl
15kg x 13
15kg x 12
15kg x 10
TUESDAY 10/02/26
LEGS
Lying leg curls
92,5kg x 15
92,5kg x 13 rp x 2
92,5kg x 12 rp x 3 rp
Hack squat
300kg x 9
260kg x 13
Bulgarian split squat
50kg x 14
50kg x 12 (8 sec iso hold + ds) 30kg x 8 (8 sec iso hold + ds) BW x 8
Leg press
250kg x 20
250kg x 20
GHR
40kg x 12
40kg x 11
40kg x 10
Seated calf raises
95kg x 12
95kg x 10
75kg x 12
THURSDAY 12/02/26
Push
Flat db press
55kg x 9
50kg x 11
Nautilus decline press
125kg x 12
125kg x 9
Nautilus shoulder press
140kg x 9
120kg x 12
Dips
BW + 5kg X 12
BW +5kg X 13
BW X 12
Cable crossovers
25kg x 15
25kg x 13 rp x 7 rp x 5
Dumbell Y-raises
15kg x 15
15kg x 15
15kg x 15
Nautilus side lateral raises
52,5kg x 15
52,5kg x 13
52,5kg x 12
Samurai triceps cable extensions
12,5kg x 16
12,5kg x 14
12,5kg x 12
Dual cable pushdowns
25kg x 10
20kg x 12
20kg x 12
FRIDAY 13/02/26
PULL
One arm leverage nautilus row
80kg x 12
80kg x 11
One arm leverage nautilus high row
60kg x 10
60kg x 10
60kg x 10
Chest supported t-bar row
65kg x 12
65kg x 12
65kg x 12
Straight bar cable pulldowns
90kg x 15
90kg x 13
90kg x 12
Neutral grip cable row (rear delt)
75kg x 15
75kg x 15
75kg x 13
EZ bar cable curl
40kg x 13
40kg x 12
40kg x 11
DB hammer curl
17,5kg x 15
17,5kg x 13
17,5kg x 12
Nautilus crunch machine
80kg x 20
80kg x 20
80kg x 20
SUNDAY 15/02/26
LEGS
Hack squat
280kg x 11
280kg x 11
280kg x 9
280kg x 8
Leg extensions
132,5kg x 17
132,5kg x 15
120kg x 20
120kg x 16
Leg press
320kg x 11
320kg x 11
280kg x 15
280kg x 15
Lying leg curl
92,5kg x 15
92,5kg x 13
75kg x 17
Seated leg curl
90kg x 13
90kg x 12
75kg x 16
MONDAY 09/02/25
PULL
One arm leverage nautilus row
80kg x 10
80kg x 9
One arm leverage nautilus high row
55kg x 10
55kg x 10
55kg x 10
Straight bar cable pullovers
40kg x 15
40kg x 13
40kg x 12
Chest supported t-bar row
60kg x 11
60kg x 9
60kg x 8 ds 50kg x 8 ds 35kg x 8
Reverse pec deck
82,5kg x 15
82,5kg x 13
82,5kg x 12
Bayisin cable curl
20kg x 12
20kg x 10
17,5kg x 13
DB concentration curl
15kg x 13
15kg x 12
15kg x 10
TUESDAY 10/02/26
LEGS
Lying leg curls
92,5kg x 15
92,5kg x 13 rp x 2
92,5kg x 12 rp x 3 rp
Hack squat
300kg x 9
260kg x 13
Bulgarian split squat
50kg x 14
50kg x 12 (8 sec iso hold + ds) 30kg x 8 (8 sec iso hold + ds) BW x 8
Leg press
250kg x 20
250kg x 20
GHR
40kg x 12
40kg x 11
40kg x 10
Seated calf raises
95kg x 12
95kg x 10
75kg x 12
THURSDAY 12/02/26
Push
Flat db press
55kg x 9
50kg x 11
Nautilus decline press
125kg x 12
125kg x 9
Nautilus shoulder press
140kg x 9
120kg x 12
Dips
BW + 5kg X 12
BW +5kg X 13
BW X 12
Cable crossovers
25kg x 15
25kg x 13 rp x 7 rp x 5
Dumbell Y-raises
15kg x 15
15kg x 15
15kg x 15
Nautilus side lateral raises
52,5kg x 15
52,5kg x 13
52,5kg x 12
Samurai triceps cable extensions
12,5kg x 16
12,5kg x 14
12,5kg x 12
Dual cable pushdowns
25kg x 10
20kg x 12
20kg x 12
FRIDAY 13/02/26
PULL
One arm leverage nautilus row
80kg x 12
80kg x 11
One arm leverage nautilus high row
60kg x 10
60kg x 10
60kg x 10
Chest supported t-bar row
65kg x 12
65kg x 12
65kg x 12
Straight bar cable pulldowns
90kg x 15
90kg x 13
90kg x 12
Neutral grip cable row (rear delt)
75kg x 15
75kg x 15
75kg x 13
EZ bar cable curl
40kg x 13
40kg x 12
40kg x 11
DB hammer curl
17,5kg x 15
17,5kg x 13
17,5kg x 12
Nautilus crunch machine
80kg x 20
80kg x 20
80kg x 20
SUNDAY 15/02/26
LEGS
Hack squat
280kg x 11
280kg x 11
280kg x 9
280kg x 8
Leg extensions
132,5kg x 17
132,5kg x 15
120kg x 20
120kg x 16
Leg press
320kg x 11
320kg x 11
280kg x 15
280kg x 15
Lying leg curl
92,5kg x 15
92,5kg x 13
75kg x 17
Seated leg curl
90kg x 13
90kg x 12
75kg x 16
Thankyou brother that means a lot! One thing i’m blessed with is the conditioning. I can keep it relatively lean year round while pushing food. If i really want to get in freaky conditioning it most of the time only takes about 6-8 weeks.
The acne is getting better. Finished week 3 right now and it slowly getting better!
Nice workout split. How's the diet and macros coming along?
Good news! Let's keep the accutane short term and remove this once it's done it's job. After 8 weeks let's consider stopping it and reassessing. A second round isn't off the menu but let's try to avoid it if possible.
4200 calories on trainingdays
3600 calories on rest days
This maintains about 106-107kg right now.
300p
550 c
75-80f
6 meals. Typical bodybuilder meals chicken, beef, eggs, whey, rice, oats, cream of rice.
Yeah i hope i only need it for 8 weeks. Let’s see.
Ahhh ok I remember that now. Thanks, that looks really good. I like the protein level but I'm biased LOL. You can go for protein king with 400g ED for a few weeks straight heh heh. I did 600g for 8 weeks with pics so there was no doubt I earned the badge
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staying stable
lets get carbs up
Sorry for being so quit but i’ve had a busy week! Also got my ECG from the heart done last saturday.
Heart is healthy and stable. LVEF ~65%, heart muscle thickness back to normal (from 15mm to 11mm) after lowering my total dosages the last 2 years, being on blood pressure meds, and everything looks good again. Great to see improvements since last year!
Heart is healthy and stable. LVEF ~65%, heart muscle thickness back to normal (from 15mm to 11mm) after lowering my total dosages the last 2 years, being on blood pressure meds, and everything looks good again. Great to see improvements since last year!
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perfect on ECG
did you do any bloods? @rick-geurts @BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc @Kopite67 @codezz @Yuri
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love this touchdown for Team USP @US-pharmacies @trenAMP @Nood @RawCutlery @Noah Wixx @floridaman1984View attachment 192160
Touchdown from the best @US-pharmacies.
Going to make some plans for a new push up phase
Beautiful broView attachment 192160
Touchdown from the best @US-pharmacies.
Going to make some plans for a new push up phase
Thanks for sharing
Wow looks beautiful!View attachment 192160
Touchdown from the best @US-pharmacies.
Going to make some plans for a new push up phase
@rick-geurts that is a good looking touchdown right there. Some nice gear porn to start us off on the weekView attachment 192160
Touchdown from the best @US-pharmacies.
Going to make some plans for a new push up phase
Good results man, what sort of dosages you been running to lower heart thickness?
Oh, I see the sweets have arrived, haha! They look deliciousView attachment 192160
Touchdown from the best @US-pharmacies.
Going to make some plans for a new push up phase
I hope you enjoy them too, haha.
Greetings, my friend.
YesOh, I see the sweets have arrived, haha! They look delicious
I hope you enjoy them too, haha.
Greetings, my friend.
i feel like a little kid when the goodies arrive every single time lol!yes 3-4 times a year!perfect on ECG
@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc @Kopite67 @codezz @Yuri
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perfect
New cycle will be the following from next week on. Actually the same as last time, but i’ll be sprinkle in some anavar when progress stalls:
Gear:
375mg test e / week
300mg primo / week
200mg mast e / week
4 iu hgh / day
Peptides:
1mg mots-c / day
500mcg Epithalon / pre bed
500mcg BPC157 / day
500mcg TB-500 / day
Calories stay the same to see how the body respons. 4200 on trainingdays and 3600 on rest days. 3-4 cardio sessions a week 20-30 min and 8000-10.000 steps a day.
The goal is to put on quality tissue and stay healthy! I’ll be going on holiday in june so will be doing a mini cut in april / May. I’m alwaysin decent shape so it wont take me long to get in great shape!
Bodyweight right now is around 107-108kg in the morning, fasted.
Gear:
375mg test e / week
300mg primo / week
200mg mast e / week
4 iu hgh / day
Peptides:
1mg mots-c / day
500mcg Epithalon / pre bed
500mcg BPC157 / day
500mcg TB-500 / day
Calories stay the same to see how the body respons. 4200 on trainingdays and 3600 on rest days. 3-4 cardio sessions a week 20-30 min and 8000-10.000 steps a day.
The goal is to put on quality tissue and stay healthy! I’ll be going on holiday in june so will be doing a mini cut in april / May. I’m alwaysin decent shape so it wont take me long to get in great shape!
Bodyweight right now is around 107-108kg in the morning, fasted.
Wow that testosterone on Primo definitely looks juicy. I haven't used Primo in a little while. It's looking like it's finally starting to come back in the market hopefully. @rick-geurtsView attachment 192160
Touchdown from the best @US-pharmacies.
Going to make some plans for a new push up phase
You are looking fantastic. This is some juicy stuff on the touchdown. @rick-geurts I would take that primo all day and tomorrow as well.View attachment 192160
Touchdown from the best @US-pharmacies.
Going to make some plans for a new push up phase
@rick-geurts Bros, this is a good looking touchdown, very juicy. You are gonna enjoy this next run right here. The push up phase is gonna be epic.View attachment 192160
Touchdown from the best @US-pharmacies.
Going to make some plans for a new push up phase
Really good job on this. Makes me excited to see what kinda gains that you can get. This is a beautiful TD. @rick-geurtsView attachment 192160
Touchdown from the best @US-pharmacies.
Going to make some plans for a new push up phase
@rick-geurts Awesome TD right here bro!View attachment 192160
Touchdown from the best @US-pharmacies.
Going to make some plans for a new push up phase
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waiting to see this new cycle hit
@rick-geurts I think it will be big! primo for the win!@BeMe @Allupfromhere @Pigsy @Dreamer
@waggat @Trenhead3cc @Kopite67 @codezz @Yuri
Now that’s a great touchdown.View attachment 192160
Touchdown from the best @US-pharmacies.
Going to make some plans for a new push up phase
Planned cycle looks good mate.
Since starting a new cycle, also started a new trainingsprogram from John Meadows called The grandmaster. 1 week on and already got a lot fuller and starting to see strenght increases!
Week 1
MONDAY 02/03/26
Pull
Single arm nautilus leverage row
60kg x 12
65kg x 11
Single arm nautilus high row
65kg x 10
65kg x 10
Chest supported t-bar row
70kg x 10
70kg x 10
70kg x 10
Neutral grip cable row
95kg x 10
95kg x 10
95kg x 10
Cable pullovers
42,5kg x 14
42,5kg x 12
Nautilus machine shrugs
80kg x 30
80kg x 25
Leg raises
7,5kg + Bw x 20
7,5kg + Bw x 18
7,5kg + Bw x 16
TUESDAY 03/03/26
ARMS/CALVES
Superset 1: 4 sets
DB hammer curls 20kg x 8-10
Dual rope cable pushdowns 30kg x 12-15
Superset 2: 3 sets
Bayisin cable curl 17,5kg x 12-15
DB lying extensions 20kg x 10-12
Superset 3: 3 sets
DB concentration curl 17,5kg x 10-12
SA overhead cable extensions 17,5kg x 12-15
Seated calf raises
95kg x 12
95kg x 11
95kg x 11
95kg x 10
THURSDAY 05/03/26
LEGS
Seated leg curls
132,5kg x 13
132,5kg x 12
Leg extensions
132,5kg x 22
132,5kg x 20
Hack squats
300kg x 11
300kg x 9
Walking db lunges
32kg x 12
32kg x 12
GHR on hyperextensions
42,5kg x 15
42,5kg x 15
42,5kg x 15
FRIDAY 06/03/26
PUSH
Single leg toe press
160kg x 15
160kg x 15
160kg x 15
160kg x 15
Incline db press
55kg x 7
45kg x 10
Nautilus plate loaded flat chest press
140kg x 8
110kg x 12
Dips
BW X 18
BW X 16
BW X 14
Low cable crossovers
12,5kg x 15
12,5kg x 13
12,5kg x 12
Smith machine shoulder press
80kg x 10
80kg x 9
80kg x 8
Superset: 3 sets
Bent over dumbell rear lateral raises
15kg x 15 x 3
Dumbell side lateral raises
15kg x 15 x 3
Overhead rope extensions
25kg x 15
25kg x 13
25kg x 12
SUNDAY 08/03/26
Pull
Single arm nautilus leverage row
65kg x 13
70kg x 12
Single arm cable pulldowns
55kg x 12
50kg x 13
Chest supported t-bar row
70kg x 12
70kg x 12
70kg x 12
Neutral grip cable row
97,5kg x 12
97,5kg x 11
97,5kg x 10
Cable pullovers
42,5kg x 15
42,5kg x 13
Nautilus machine shrugs
80kg x 30
80kg x 25
Leg raises
7,5kg + Bw x 20
7,5kg + Bw x 18
7,5kg + Bw x 16
Week 1
MONDAY 02/03/26
Pull
Single arm nautilus leverage row
60kg x 12
65kg x 11
Single arm nautilus high row
65kg x 10
65kg x 10
Chest supported t-bar row
70kg x 10
70kg x 10
70kg x 10
Neutral grip cable row
95kg x 10
95kg x 10
95kg x 10
Cable pullovers
42,5kg x 14
42,5kg x 12
Nautilus machine shrugs
80kg x 30
80kg x 25
Leg raises
7,5kg + Bw x 20
7,5kg + Bw x 18
7,5kg + Bw x 16
TUESDAY 03/03/26
ARMS/CALVES
Superset 1: 4 sets
DB hammer curls 20kg x 8-10
Dual rope cable pushdowns 30kg x 12-15
Superset 2: 3 sets
Bayisin cable curl 17,5kg x 12-15
DB lying extensions 20kg x 10-12
Superset 3: 3 sets
DB concentration curl 17,5kg x 10-12
SA overhead cable extensions 17,5kg x 12-15
Seated calf raises
95kg x 12
95kg x 11
95kg x 11
95kg x 10
THURSDAY 05/03/26
LEGS
Seated leg curls
132,5kg x 13
132,5kg x 12
Leg extensions
132,5kg x 22
132,5kg x 20
Hack squats
300kg x 11
300kg x 9
Walking db lunges
32kg x 12
32kg x 12
GHR on hyperextensions
42,5kg x 15
42,5kg x 15
42,5kg x 15
FRIDAY 06/03/26
PUSH
Single leg toe press
160kg x 15
160kg x 15
160kg x 15
160kg x 15
Incline db press
55kg x 7
45kg x 10
Nautilus plate loaded flat chest press
140kg x 8
110kg x 12
Dips
BW X 18
BW X 16
BW X 14
Low cable crossovers
12,5kg x 15
12,5kg x 13
12,5kg x 12
Smith machine shoulder press
80kg x 10
80kg x 9
80kg x 8
Superset: 3 sets
Bent over dumbell rear lateral raises
15kg x 15 x 3
Dumbell side lateral raises
15kg x 15 x 3
Overhead rope extensions
25kg x 15
25kg x 13
25kg x 12
SUNDAY 08/03/26
Pull
Single arm nautilus leverage row
65kg x 13
70kg x 12
Single arm cable pulldowns
55kg x 12
50kg x 13
Chest supported t-bar row
70kg x 12
70kg x 12
70kg x 12
Neutral grip cable row
97,5kg x 12
97,5kg x 11
97,5kg x 10
Cable pullovers
42,5kg x 15
42,5kg x 13
Nautilus machine shrugs
80kg x 30
80kg x 25
Leg raises
7,5kg + Bw x 20
7,5kg + Bw x 18
7,5kg + Bw x 16
+ with @US-pharmacies you will be guaranteed with quality gear!
Bros, A+ all the way.
Quality gear is extremely important. We didn't have that much great gear back in the day unless it was pharma.
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huge volume! 300kgs on hack is crazy strong @rick-geurts overall hardcore too for Team USP @US-pharmacies
what macros you eating now?
@trenAMP @Nood @RawCutlery @liftedlivingwithlegacy @BigVelvetG @floridaman1984 @Napa1020 @Noah Wixx @MarkNV
Only Win : ) thanks @rick-geurts
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Big USP @US-pharmacies win!
Workouts progressing very steady! Still got a legday to do to complete the week. Next week i promise to take some progress pics 
Kcals increased to
4400 TD
3700 NTD
BW 108-108,5kg
Cycle has been the same:
Test e 300mg
Primo 300mg
Mast e 200mg
Hgh 4 iu / day
Few more weeks into a surplus before going into a cut before the summer.
WEEK 3
MONDAY 16/03/26
LEGS
Leg extensions
132,5kg x 22
132,5kg x 20
Hacksquat
310kg x 10
310kg x 7
Leg press
360kg x 11
360kg x 10
Seated leg curl
110kg x 13
110kg x 12
110kg x 11
Lying leg curl
92,5kg x 12
92,5kg x 10
77,5kg z 15
Adductor
92,5kg x 30
92,5kg x 25
TUESDAY 17/03/26
CHEST & SHOULDERS
Incline db press
55kg x 9
47,5kg x 11
Nautilus plate loaded flat chest press
140kg x 9
110kg x 13
Dips
BW + 5kg X 13
BW + 5kg X 12
BW + 5kg X 12
Low cable crossovers
15kg x 13
15kg x 12
15kg x 12
Smith machine shoulder press
85kg x 8
85kg x 8
85kg x 8
Reverse pec deck
95kg x 15
95kg x 15
95kg x 15
Dumbell side lateral raises
17,5kg x 15
17,5kg x 15
17,5kg x 15 ds 10kg x 12
THURSDAY 19/03/26
BACK & ABS
Chest supported t-bar row
80kg x 12
85kg x 10
Single arm nautilus row
65kg x 12
70kg x 12
Nautilus high row
100kg x 12
100kg x 11
100kg x 10
Lat pulldowns
105kg x 12
105kg x 12
105kg x 12
Neutral grip cable row
95kg x 12
95kg x 12
75kg x 15
Nautilus machine crunch
90kg x 20
90kg x 18
90kg x 16
FRIDAY 20/03/26
ARMS/CALVES
Superset 1:
Dual cable pushdowns 30kg x 12 (4 sets)
Bent over cable extensions 25kg x 8 (4 sets)
Superset 2:
Dip machine 105kg x 12 (4 sets)
Nautilus preacher curl 45kg x 12 (4 sets)
Superset 3:
Bayisin curl 17,5kg x 10-12 (4 sets)
DB hammer curls 20kg x 8 (4 sets)
Seated calf raises
100kg x 12
100kg x 11
100kg x 11
100kg x 10
Kcals increased to
4400 TD
3700 NTD
BW 108-108,5kg
Cycle has been the same:
Test e 300mg
Primo 300mg
Mast e 200mg
Hgh 4 iu / day
Few more weeks into a surplus before going into a cut before the summer.
WEEK 3
MONDAY 16/03/26
LEGS
Leg extensions
132,5kg x 22
132,5kg x 20
Hacksquat
310kg x 10
310kg x 7
Leg press
360kg x 11
360kg x 10
Seated leg curl
110kg x 13
110kg x 12
110kg x 11
Lying leg curl
92,5kg x 12
92,5kg x 10
77,5kg z 15
Adductor
92,5kg x 30
92,5kg x 25
TUESDAY 17/03/26
CHEST & SHOULDERS
Incline db press
55kg x 9
47,5kg x 11
Nautilus plate loaded flat chest press
140kg x 9
110kg x 13
Dips
BW + 5kg X 13
BW + 5kg X 12
BW + 5kg X 12
Low cable crossovers
15kg x 13
15kg x 12
15kg x 12
Smith machine shoulder press
85kg x 8
85kg x 8
85kg x 8
Reverse pec deck
95kg x 15
95kg x 15
95kg x 15
Dumbell side lateral raises
17,5kg x 15
17,5kg x 15
17,5kg x 15 ds 10kg x 12
THURSDAY 19/03/26
BACK & ABS
Chest supported t-bar row
80kg x 12
85kg x 10
Single arm nautilus row
65kg x 12
70kg x 12
Nautilus high row
100kg x 12
100kg x 11
100kg x 10
Lat pulldowns
105kg x 12
105kg x 12
105kg x 12
Neutral grip cable row
95kg x 12
95kg x 12
75kg x 15
Nautilus machine crunch
90kg x 20
90kg x 18
90kg x 16
FRIDAY 20/03/26
ARMS/CALVES
Superset 1:
Dual cable pushdowns 30kg x 12 (4 sets)
Bent over cable extensions 25kg x 8 (4 sets)
Superset 2:
Dip machine 105kg x 12 (4 sets)
Nautilus preacher curl 45kg x 12 (4 sets)
Superset 3:
Bayisin curl 17,5kg x 10-12 (4 sets)
DB hammer curls 20kg x 8 (4 sets)
Seated calf raises
100kg x 12
100kg x 11
100kg x 11
100kg x 10
LevButlerov
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good big leg dayWorkouts progressing very steady! Still got a legday to do to complete the week. Next week i promise to take some progress pics
Kcals increased to
4400 TD
3700 NTD
BW 108-108,5kg
Cycle has been the same:
Test e 300mg
Primo 300mg
Mast e 200mg
Hgh 4 iu / day
Few more weeks into a surplus before going into a cut before the summer.
WEEK 3
MONDAY 16/03/26
LEGS
Leg extensions
132,5kg x 22
132,5kg x 20
Hacksquat
310kg x 10
310kg x 7
Leg press
360kg x 11
360kg x 10
Seated leg curl
110kg x 13
110kg x 12
110kg x 11
Lying leg curl
92,5kg x 12
92,5kg x 10
77,5kg z 15
Adductor
92,5kg x 30
92,5kg x 25
TUESDAY 17/03/26
CHEST & SHOULDERS
Incline db press
55kg x 9
47,5kg x 11
Nautilus plate loaded flat chest press
140kg x 9
110kg x 13
Dips
BW + 5kg X 13
BW + 5kg X 12
BW + 5kg X 12
Low cable crossovers
15kg x 13
15kg x 12
15kg x 12
Smith machine shoulder press
85kg x 8
85kg x 8
85kg x 8
Reverse pec deck
95kg x 15
95kg x 15
95kg x 15
Dumbell side lateral raises
17,5kg x 15
17,5kg x 15
17,5kg x 15 ds 10kg x 12
THURSDAY 19/03/26
BACK & ABS
Chest supported t-bar row
80kg x 12
85kg x 10
Single arm nautilus row
65kg x 12
70kg x 12
Nautilus high row
100kg x 12
100kg x 11
100kg x 10
Lat pulldowns
105kg x 12
105kg x 12
105kg x 12
Neutral grip cable row
95kg x 12
95kg x 12
75kg x 15
Nautilus machine crunch
90kg x 20
90kg x 18
90kg x 16
FRIDAY 20/03/26
ARMS/CALVES
Superset 1:
Dual cable pushdowns 30kg x 12 (4 sets)
Bent over cable extensions 25kg x 8 (4 sets)
Superset 2:
Dip machine 105kg x 12 (4 sets)
Nautilus preacher curl 45kg x 12 (4 sets)
Superset 3:
Bayisin curl 17,5kg x 10-12 (4 sets)
DB hammer curls 20kg x 8 (4 sets)
Seated calf raises
100kg x 12
100kg x 11
100kg x 11
100kg x 10
@rick-geurts 310 on hacks is a win! and love your superset work on arms! perfectwaiting on the Pic drop you promised
Team USP @US-pharmacies for the WIN!
@trenAMP @Nood @RawCutlery @liftedlivingwithlegacy
@BigVelvetG @floridaman1984 @Noah Wixx @MarkNV @US-pharmacies
Touchdown by the best @US-pharmacies !
Attachments
Machine at work Great job at work and thanks for the beautiful TD.
@trenAMP @Nood @RawCutlery @satxbber @liftedlivingwithlegacy
@BigVelvetG @MarkNV @eazy_ @Neuro @Noah Wixx @LevButlerov @Warthog61 @US-pharmacies power Team
Great job at work and thanks for the beautiful TD.@trenAMP @Nood @RawCutlery @satxbber @liftedlivingwithlegacy
@BigVelvetG @MarkNV @eazy_ @Neuro @Noah Wixx @LevButlerov @Warthog61 @US-pharmacies power Team
Thanks for your great care brother! Costumer service and quality is on another level.Machine at work
@trenAMP @Nood @RawCutlery @satxbber @liftedlivingwithlegacy
@BigVelvetG @MarkNV @eazy_ @Neuro @Noah Wixx @LevButlerov @Warthog61 @US-pharmacies power Team
Thanks Brother
I really like this split and lift schedule, and how can this not be a winner with a TD from @US-pharmacies !!Workouts progressing very steady! Still got a legday to do to complete the week. Next week i promise to take some progress pics
Kcals increased to
4400 TD
3700 NTD
BW 108-108,5kg
Cycle has been the same:
Test e 300mg
Primo 300mg
Mast e 200mg
Hgh 4 iu / day
Few more weeks into a surplus before going into a cut before the summer.
WEEK 3
MONDAY 16/03/26
LEGS
Leg extensions
132,5kg x 22
132,5kg x 20
Hacksquat
310kg x 10
310kg x 7
Leg press
360kg x 11
360kg x 10
Seated leg curl
110kg x 13
110kg x 12
110kg x 11
Lying leg curl
92,5kg x 12
92,5kg x 10
77,5kg z 15
Adductor
92,5kg x 30
92,5kg x 25
TUESDAY 17/03/26
CHEST & SHOULDERS
Incline db press
55kg x 9
47,5kg x 11
Nautilus plate loaded flat chest press
140kg x 9
110kg x 13
Dips
BW + 5kg X 13
BW + 5kg X 12
BW + 5kg X 12
Low cable crossovers
15kg x 13
15kg x 12
15kg x 12
Smith machine shoulder press
85kg x 8
85kg x 8
85kg x 8
Reverse pec deck
95kg x 15
95kg x 15
95kg x 15
Dumbell side lateral raises
17,5kg x 15
17,5kg x 15
17,5kg x 15 ds 10kg x 12
THURSDAY 19/03/26
BACK & ABS
Chest supported t-bar row
80kg x 12
85kg x 10
Single arm nautilus row
65kg x 12
70kg x 12
Nautilus high row
100kg x 12
100kg x 11
100kg x 10
Lat pulldowns
105kg x 12
105kg x 12
105kg x 12
Neutral grip cable row
95kg x 12
95kg x 12
75kg x 15
Nautilus machine crunch
90kg x 20
90kg x 18
90kg x 16
FRIDAY 20/03/26
ARMS/CALVES
Superset 1:
Dual cable pushdowns 30kg x 12 (4 sets)
Bent over cable extensions 25kg x 8 (4 sets)
Superset 2:
Dip machine 105kg x 12 (4 sets)
Nautilus preacher curl 45kg x 12 (4 sets)
Superset 3:
Bayisin curl 17,5kg x 10-12 (4 sets)
DB hammer curls 20kg x 8 (4 sets)
Seated calf raises
100kg x 12
100kg x 11
100kg x 11
100kg x 10
Beautiful!!!
Nice TD.
Team USP for the win.
@US-pharmacies is a total win!!!
LevButlerov
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Nice drop!! May you see the results you want with hard work and committing yourself.
nice td.
Started my cut right after Easter.
I’m currently sitting at 3600 kcal to assess how my body responds. From there I’ll adjust accordingly depending on the rate of fat loss whether it’s too fast or too slow.
Activity-wise:
• 8–10k steps daily
• 20–25 min cardio, 5x per week
Training is still based on a John Meadows-style program:
• Chest & Shoulders
• Back & Abs
• Arms & Calves
• Legs
Running this across 5 training days with 2 rest days per week.
Gear has been slightly increased:
• 400 mg Test E / week
• 300 mg Primo / week
• 300 mg Mast E / week
• 4 IU HGH daily
Bodyweight 108kg around 8% bf but right now it’s time to get even lower
Plan is to keep things tight, controlled, and make adjustments where needed.
I’ll update later tonight with some shape pics
I’m currently sitting at 3600 kcal to assess how my body responds. From there I’ll adjust accordingly depending on the rate of fat loss whether it’s too fast or too slow.
Activity-wise:
• 8–10k steps daily
• 20–25 min cardio, 5x per week
Training is still based on a John Meadows-style program:
• Chest & Shoulders
• Back & Abs
• Arms & Calves
• Legs
Running this across 5 training days with 2 rest days per week.
Gear has been slightly increased:
• 400 mg Test E / week
• 300 mg Primo / week
• 300 mg Mast E / week
• 4 IU HGH daily
Bodyweight 108kg around 8% bf but right now it’s time to get even lower
Plan is to keep things tight, controlled, and make adjustments where needed.
I’ll update later tonight with some shape pics
LevButlerov
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Head Moderator
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Im glad to see you back on the grindStarted my cut right after Easter.
I’m currently sitting at 3600 kcal to assess how my body responds. From there I’ll adjust accordingly depending on the rate of fat loss whether it’s too fast or too slow.
Activity-wise:
• 8–10k steps daily
• 20–25 min cardio, 5x per week
Training is still based on a John Meadows-style program:
• Chest & Shoulders
• Back & Abs
• Arms & Calves
• Legs
Running this across 5 training days with 2 rest days per week.
Gear has been slightly increased:
• 400 mg Test E / week
• 300 mg Primo / week
• 300 mg Mast E / week
• 4 IU HGH daily
Bodyweight 108kg around 8% bf but right now it’s time to get even lower
Plan is to keep things tight, controlled, and make adjustments where needed.
I’ll update later tonight with some shape pics
@rick-geurts lets get back on it hard for Team USP!@trenAMP @Nood @RawCutlery @liftedlivingwithlegacy @HarleyGuy
@BigVelvetG @floridaman1984 @Noah Wixx @MarkNV @US-pharmacies
Current shape at 108kg, @US-pharmacies quality
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LevButlerov
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big Team USP win here you look amazingCurrent shape at 108kg, @US-pharmacies quality
@rick-geurts @trenAMP @Nood @RawCutlery @liftedlivingwithlegacy @HarleyGuy
@BigVelvetG @floridaman1984 @Noah Wixx @MarkNV @US-pharmacies
You look amazing bro that's your hard work and a team @US-pharmacies win!Current shape at 108kg, @US-pharmacies quality
Thanks guys means a lot! Lets get even better
USP Team Elitebig Team USP win here you look amazing
@trenAMP @Nood @RawCutlery @liftedlivingwithlegacy @HarleyGuy
@BigVelvetG @floridaman1984 @Noah Wixx @MarkNV @US-pharmacies
LevButlerov
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to the top
Back Day 10/4/26
Neutral grip pulldowns
105 kg x 12
105 kg x 11
105 kg x 10
Chest-supported T-bar row
80 kg x 12
80 kg x 11
80 kg x 9
Single-arm Nautilus row
70 kg x 12
70 kg x 11
Bent-over dumbbell rows
40 kg x 12
40 kg x 12
40 kg x 10
Cable pullovers
45 kg x 14
45 kg x 12
45 kg x 11
Leg raises
7.5 kg x 20
7.5 kg x 20
7.5 kg x 20
Simple and effective back workout. Hit all angles of the back step by step. Strength felt good, but I can tell I need some rest. Starting to get some elbow discomfort. Had a few too many training sessions stacked close together this week.
Neutral grip pulldowns
105 kg x 12
105 kg x 11
105 kg x 10
Chest-supported T-bar row
80 kg x 12
80 kg x 11
80 kg x 9
Single-arm Nautilus row
70 kg x 12
70 kg x 11
Bent-over dumbbell rows
40 kg x 12
40 kg x 12
40 kg x 10
Cable pullovers
45 kg x 14
45 kg x 12
45 kg x 11
Leg raises
7.5 kg x 20
7.5 kg x 20
7.5 kg x 20
Simple and effective back workout. Hit all angles of the back step by step. Strength felt good, but I can tell I need some rest. Starting to get some elbow discomfort. Had a few too many training sessions stacked close together this week.
LevButlerov
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power back
105 on neutral pull downs a win!
That is a smoking hot back day!! Watch those elbows brother!!!
Leg day (hamstring emphasis)
Strong session today. Focus was on controlled eccentrics and peak contraction.
3 working sets on everything.
Seated leg curl – good mind-muscle connection, hard squeezes on final reps
SLDL – top set 205 x 6, followed by controlled back-off sets at 180
Single leg press – unilateral work to keep things balanced
Leg extensions – higher reps for additional quad stimulus
Lying curls – pushed close to failure
Calves – heavy, reps dropped quickly
Overall: strength holding steady, pump was great. Recovery seems on point.
Strong session today. Focus was on controlled eccentrics and peak contraction.
3 working sets on everything.
Seated leg curl – good mind-muscle connection, hard squeezes on final reps
SLDL – top set 205 x 6, followed by controlled back-off sets at 180
Single leg press – unilateral work to keep things balanced
Leg extensions – higher reps for additional quad stimulus
Lying curls – pushed close to failure
Calves – heavy, reps dropped quickly
Overall: strength holding steady, pump was great. Recovery seems on point.
It’s already gettinf better!
Right on right on!!
LevButlerov
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Killing it
strong leg day sldl 250s nice but how much on leg press? @rick-geurts TEAM USP!
@trenAMP @Nood @RawCutlery @liftedlivingwithlegacy @HarleyGuy @catdadironman
@BigVelvetG @floridaman1984 @Noah Wixx @US-pharmacies
Representing Team USP @US-pharmacies like a champ bro! Single leg press is determination.
Pretty comprehensive back workout posted too, nice work.
Chest & Delts – 14/04/26
Solid session today, pushing volume while keeping everything controlled and clean. Chest is starting to feel stronger again, especially on the presses, and delts got a proper burn to finish it off.
Flat DB Press
60kg x 8
50kg x 12
Incline Smith Press
100kg x 11
100kg x 9
Decline Nautilus Chest Press
140kg x 10
140kg x 8
Nautilus Machine Fly
100kg x 13
100kg x 12
100kg x 11
Cuff Laterals (Crucifix style)
12.5kg x 13
12.5kg x 12
10kg x 10
DB Side Laterals (Dropset)
15kg x 15 → 12.5kg x 12 → 10kg x 12
Cable Front Raises
15kg x 12
15kg x 11
15kg x 10
Single Arm Cable Rear Laterals
10kg x 12
10kg x 11
5kg x 15
Focus was on constant tension, controlled negatives, and squeezing every rep. No ego lifting—just quality work and progression where it counts. Slowly but surely building things back up.
Solid session today, pushing volume while keeping everything controlled and clean. Chest is starting to feel stronger again, especially on the presses, and delts got a proper burn to finish it off.
Flat DB Press
60kg x 8
50kg x 12
Incline Smith Press
100kg x 11
100kg x 9
Decline Nautilus Chest Press
140kg x 10
140kg x 8
Nautilus Machine Fly
100kg x 13
100kg x 12
100kg x 11
Cuff Laterals (Crucifix style)
12.5kg x 13
12.5kg x 12
10kg x 10
DB Side Laterals (Dropset)
15kg x 15 → 12.5kg x 12 → 10kg x 12
Cable Front Raises
15kg x 12
15kg x 11
15kg x 10
Single Arm Cable Rear Laterals
10kg x 12
10kg x 11
5kg x 15
Focus was on constant tension, controlled negatives, and squeezing every rep. No ego lifting—just quality work and progression where it counts. Slowly but surely building things back up.
LevButlerov
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@rick-geurts good job on this volume. You're hitting some nice weights and you're keeping it structured perfectly. I like the two and three set routine.
Bros, nice job on the cuff laterals and the dumbbell side laterals. That's really nice and I like the cable front raises as well. @rick-geurts
I love to see this hard work. @rick-geurts putting together three sets at a time is very impressive.
@rick-geurts this is some good training that you're putting together. The incline smith press and decline Nautilus chest press are looking really nice and the machine flies are as well.
cable front raises are on point. and i love your single arm cable rear lats. those are always fun! @rick-geurts
@rick-geurts volume looks legit......
Log Update – April 14–18, 2026
Training has been going really well overall. Strength is holding strong and performance is consistent across sessions. Took a well-earned rest day today — body definitely needed it.
Got some minor aches here and there, mainly around the patellar tendon and my shoulder, but nothing out of the ordinary. Just keeping an eye on it and managing load where needed.
Condition-wise, things are moving in the right direction. Legs are coming in noticeably drier and tighter, and my face is looking less bloated as well.
Chest & Delts – 14/04/26
Flat DB Press
60kg x 8
50kg x 12
Incline Smith Press
100kg x 11
100kg x 9
Decline Nautilus Chest Press
140kg x 10
140kg x 8
Nautilus Machine Fly
100kg x 13
100kg x 12
100kg x 11
Crucifix Cable Cuff Lateral Raises
12.5kg x 13
12.5kg x 12
10kg x 10
Dumbbell Side Lateral Raises
15kg x 15 -> drop 12.5kg x 12 -> drop 10kg x 12
Cable Front Raises
15kg x 12
15kg x 11
15kg x 10
Single Arm Cable Rear Laterals
10kg x 12
10kg x 11
5kg x 15
Back & Abs – 15/04/26
Chest Supported T-Bar Row
95kg x 10
80kg x 12
Single Arm Nautilus Leverage Row
75kg x 10
75kg x 10
Single Arm Cable Lat Pulldown
50kg x 12
50kg x 11
50kg x 10
Nautilus Leverage High Row
100kg x 9
80kg x 12
80kg x 12
Neutral Grip Machine Row
120kg x 12
120kg x 11
120kg x 10
Nautilus Machine Crunch
95kg x 20
95kg x 16
95kg x 15
Arms – 17/04/26
Single Arm Cuff Triceps Extensions
17.5kg x 13
17.5kg x 12
17.5kg x 12
Single Arm Bayesian Curl
20kg x 12
20kg x 12
20kg x 10
Single Arm Cable Overhead Extensions
15kg x 12
15kg x 11
15kg x 10
EZ Bar Cable Curls
40kg x 13
40kg x 12
40kg x 12
Rope Hammer Curls
30kg x 15
30kg x 13
30kg x 12
30kg x 12
Weighted Triceps Dips
BW + 20kg x 12
BW + 20kg x 12
BW + 20kg x 11
BW x 15
Legs – 18/04/26
Seated Leg Curl
125kg x 12
125kg x 10
105kg x 13
Leg Extensions
132.5kg x 20
132.5kg x 16
132.5kg x 15
Hack Squat
280kg x 10
280kg x 9
Leg Press
360kg x 10
320kg x 13
Lying Leg Curl
92.5kg x 16
92.5kg x 14
92.5kg x 13
Single Leg Toe Press
170kg x 13
170kg x 12
170kg x 13
Rest day today, then back at it tomorrow.
Training has been going really well overall. Strength is holding strong and performance is consistent across sessions. Took a well-earned rest day today — body definitely needed it.
Got some minor aches here and there, mainly around the patellar tendon and my shoulder, but nothing out of the ordinary. Just keeping an eye on it and managing load where needed.
Condition-wise, things are moving in the right direction. Legs are coming in noticeably drier and tighter, and my face is looking less bloated as well.
Chest & Delts – 14/04/26
Flat DB Press
60kg x 8
50kg x 12
Incline Smith Press
100kg x 11
100kg x 9
Decline Nautilus Chest Press
140kg x 10
140kg x 8
Nautilus Machine Fly
100kg x 13
100kg x 12
100kg x 11
Crucifix Cable Cuff Lateral Raises
12.5kg x 13
12.5kg x 12
10kg x 10
Dumbbell Side Lateral Raises
15kg x 15 -> drop 12.5kg x 12 -> drop 10kg x 12
Cable Front Raises
15kg x 12
15kg x 11
15kg x 10
Single Arm Cable Rear Laterals
10kg x 12
10kg x 11
5kg x 15
Back & Abs – 15/04/26
Chest Supported T-Bar Row
95kg x 10
80kg x 12
Single Arm Nautilus Leverage Row
75kg x 10
75kg x 10
Single Arm Cable Lat Pulldown
50kg x 12
50kg x 11
50kg x 10
Nautilus Leverage High Row
100kg x 9
80kg x 12
80kg x 12
Neutral Grip Machine Row
120kg x 12
120kg x 11
120kg x 10
Nautilus Machine Crunch
95kg x 20
95kg x 16
95kg x 15
Arms – 17/04/26
Single Arm Cuff Triceps Extensions
17.5kg x 13
17.5kg x 12
17.5kg x 12
Single Arm Bayesian Curl
20kg x 12
20kg x 12
20kg x 10
Single Arm Cable Overhead Extensions
15kg x 12
15kg x 11
15kg x 10
EZ Bar Cable Curls
40kg x 13
40kg x 12
40kg x 12
Rope Hammer Curls
30kg x 15
30kg x 13
30kg x 12
30kg x 12
Weighted Triceps Dips
BW + 20kg x 12
BW + 20kg x 12
BW + 20kg x 11
BW x 15
Legs – 18/04/26
Seated Leg Curl
125kg x 12
125kg x 10
105kg x 13
Leg Extensions
132.5kg x 20
132.5kg x 16
132.5kg x 15
Hack Squat
280kg x 10
280kg x 9
Leg Press
360kg x 10
320kg x 13
Lying Leg Curl
92.5kg x 16
92.5kg x 14
92.5kg x 13
Single Leg Toe Press
170kg x 13
170kg x 12
170kg x 13
Rest day today, then back at it tomorrow.
Thanks bro!
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