Simple is bliss.
Approved Log Big training and Cycle Log with US-Pharmacies
- Thread starter James Creeper
- Start date
* TEAM USP Rest & Recovery Log
* Rest day on paper, never in execution.
Up at 0530 so slept in a bit, watch didn't record sleep, but feels like I didn't sleep the best. Just have house work to do, yard and a few small odds and ends. Rockstar Zero in hand. Take Ash outside. Then to the dungeon after changing out. Flip on the Evo podcasts. I was going through the older one's but they kick out some new ones quickly. So going to have to cycle back. Did 30 minutes on the treadmill hbpm 125–135. Straight into yoga for 25 minutes. Then my old school stretches. As always on Rest day my 5 x 5 pull–up's with 25lb plate. To start the day right. Now its time to eat!
• Meals & Macros
• Meal 1 — Oatmeal 1 cup dry & 3 Eggs + 2 slices of turkey bacon
560 cals | 37g protein | 54g carbs | ~510 mg sodium
• Meal 2 — Shake #1
280 cals | 22g protein | 12g carbs | ~180 mg sodium
• Meal 3 — Chicken & Rice
710 cals | 58g protein | 90g carbs | ~420 mg sodium
• Meal 4 — Shake #2
840 cals | 66g protein | 36g carbs | ~480 mg sodium
• Meal 5 — Rice Cakes + Almond Butter
380 cals | 12g protein | 42g carbs | ~120 mg sodium. Found a coconut flavored one!
- Meal 6 — Dinner (Chicken garlic meat balls and high protein spaghetti)
705–760 cals | 63–64g protein | 140–190g carbs | 790–1,020 mg sodium
This was a welcome change up, I pre cooked the meat in the air fryer. Then simmered them for 30 minutes in sauce
*Meal 7 — Double Shake (Evening)
560 cals | 44g protein | 24g carbs | ~360 mg sodium
*Daily Totals
• Calories: 3,260 – 3,340
• Protein: 260– 295
• Carbs: 345 –450
• Fats: 85–100g
• Sodium: 2,640–3,070 mg
• Notes of day
185.8 this morning
Was a pretty good day, Just me and Mrs. Creeper. She is still a bit sore. Not pushing her to jump back on the go yet. Just some walking on the mill. Took Ash for a walk too, so got in 12k steps today. 8-12 is average. I am starting to ramp up dose on Test e from 25 to 50 and Primo 25 to 50 Mast will stay at 25 then next Sunday tren start at 20 see how that goes for a few weeks. Maybe more?
•
TEAM USP DAILY BODYBUILDING NEWS May 3/2026
• TOP TAN SPAIN PRO (MAY 3, 2026) — EVENT COMPLETE, RESULTS STILL LOCKED
NPC News Online confirms the Top Tan Spain Pro concluded today, with check‑ins and contest photos published. Full athlete placings have not been released yet.
• ST. LOUIS PRO / CALIFORNIA NIGHT OF CHAMPIONS / FLORIDA GRAND PRIX
All three shows have official contest photos posted, confirming completion.
• St. Louis Pro — check‑ins + contest photos live
• California Night of Champions Pro — contest photos live
• Florida Grand Prix Pro — contest photos live
But again.... no federation‑verified results yet.
• NPC REGIONALS: HEAVY WEEKEND TRAFFIC
NPC News Online posted new galleries for:
• NPC Natural Connecticut Championships
• NPC Worldwide Iron Cup
• CPA PUSH Natural Classic
• NPC Los Angeles Grand Prix
• NPC Muscle Evolution
• IFBB EUROPEAN CHAMPIONSHIPS (APRIL 30–MAY 4)
The 2026 IFBB European Championships are underway in Santa Susanna, Spain.
This is one of the federation’s biggest annual events and influences future pro‑qualifier depth.
• UPCOMING IFBB EVENTS
Based on the current IFBB calendar, these shows are next in line:
• IFBB Open Balkan Cup — May 9–11
• Diamond Cup Verona — May 9–10
• IFBB Grand Prix Herkules — May 15–17
• IFBB Roger Boyce Classic — May 15–17
• PHYSIQUE UPDATES
(Verified no fan edits, no recycled clips.)
- I didn't find any of the top guys posting -
• Chris Bumstead — New Bicep‑Builder Clip
A fresh TikTok clip under the #bodybuilding tag shows CBum demonstrating his go‑to bicep builder.
• TEAM USP will update instantly when the federation publishes results.
TEAM USP (CREEPER’S THOUGHTS)
Today is a quiet-but-loaded day, tons of shows, tons of photos, but zero official pro results. This is where most pages panic and start posting fake lists. TEAM USP doesn’t slip. We wait for the federation, not the fan pages.
The real value today is in the physique signals: CBum drops a clean training clip, while the Open guys stay silent which usually means prep mode tightening. Add in the European Championships and the upcoming May pro‑qualifier wave, and the stage is set for a chaotic mid‑May news cycle.
Accuracy wins. Patience wins. TEAM USP wins.
* USP SALES!!!! ARE HOTT!!!
* Rest day on paper, never in execution.
Up at 0530 so slept in a bit, watch didn't record sleep, but feels like I didn't sleep the best. Just have house work to do, yard and a few small odds and ends. Rockstar Zero in hand. Take Ash outside. Then to the dungeon after changing out. Flip on the Evo podcasts. I was going through the older one's but they kick out some new ones quickly. So going to have to cycle back. Did 30 minutes on the treadmill hbpm 125–135. Straight into yoga for 25 minutes. Then my old school stretches. As always on Rest day my 5 x 5 pull–up's with 25lb plate. To start the day right. Now its time to eat!
• Meals & Macros
• Meal 1 — Oatmeal 1 cup dry & 3 Eggs + 2 slices of turkey bacon
560 cals | 37g protein | 54g carbs | ~510 mg sodium
• Meal 2 — Shake #1
280 cals | 22g protein | 12g carbs | ~180 mg sodium
• Meal 3 — Chicken & Rice
710 cals | 58g protein | 90g carbs | ~420 mg sodium
• Meal 4 — Shake #2
840 cals | 66g protein | 36g carbs | ~480 mg sodium
• Meal 5 — Rice Cakes + Almond Butter
380 cals | 12g protein | 42g carbs | ~120 mg sodium. Found a coconut flavored one!
- Meal 6 — Dinner (Chicken garlic meat balls and high protein spaghetti)
705–760 cals | 63–64g protein | 140–190g carbs | 790–1,020 mg sodium
This was a welcome change up, I pre cooked the meat in the air fryer. Then simmered them for 30 minutes in sauce
*Meal 7 — Double Shake (Evening)
560 cals | 44g protein | 24g carbs | ~360 mg sodium
*Daily Totals
• Calories: 3,260 – 3,340
• Protein: 260– 295
• Carbs: 345 –450
• Fats: 85–100g
• Sodium: 2,640–3,070 mg
• Notes of day
185.8 this morning
Was a pretty good day, Just me and Mrs. Creeper. She is still a bit sore. Not pushing her to jump back on the go yet. Just some walking on the mill. Took Ash for a walk too, so got in 12k steps today. 8-12 is average. I am starting to ramp up dose on Test e from 25 to 50 and Primo 25 to 50 Mast will stay at 25 then next Sunday tren start at 20 see how that goes for a few weeks. Maybe more?
•
TEAM USP DAILY BODYBUILDING NEWS May 3/2026• TOP TAN SPAIN PRO (MAY 3, 2026) — EVENT COMPLETE, RESULTS STILL LOCKED
NPC News Online confirms the Top Tan Spain Pro concluded today, with check‑ins and contest photos published. Full athlete placings have not been released yet.
• ST. LOUIS PRO / CALIFORNIA NIGHT OF CHAMPIONS / FLORIDA GRAND PRIX
All three shows have official contest photos posted, confirming completion.
• St. Louis Pro — check‑ins + contest photos live
• California Night of Champions Pro — contest photos live
• Florida Grand Prix Pro — contest photos live
But again.... no federation‑verified results yet.
• NPC REGIONALS: HEAVY WEEKEND TRAFFIC
NPC News Online posted new galleries for:
• NPC Natural Connecticut Championships
• NPC Worldwide Iron Cup
• CPA PUSH Natural Classic
• NPC Los Angeles Grand Prix
• NPC Muscle Evolution
• IFBB EUROPEAN CHAMPIONSHIPS (APRIL 30–MAY 4)
The 2026 IFBB European Championships are underway in Santa Susanna, Spain.
This is one of the federation’s biggest annual events and influences future pro‑qualifier depth.
• UPCOMING IFBB EVENTS
Based on the current IFBB calendar, these shows are next in line:
• IFBB Open Balkan Cup — May 9–11
• Diamond Cup Verona — May 9–10
• IFBB Grand Prix Herkules — May 15–17
• IFBB Roger Boyce Classic — May 15–17
• PHYSIQUE UPDATES
(Verified no fan edits, no recycled clips.)
- I didn't find any of the top guys posting -
• Chris Bumstead — New Bicep‑Builder Clip
A fresh TikTok clip under the #bodybuilding tag shows CBum demonstrating his go‑to bicep builder.
• TEAM USP will update instantly when the federation publishes results.
TEAM USP (CREEPER’S THOUGHTS)Today is a quiet-but-loaded day, tons of shows, tons of photos, but zero official pro results. This is where most pages panic and start posting fake lists. TEAM USP doesn’t slip. We wait for the federation, not the fan pages.
The real value today is in the physique signals: CBum drops a clean training clip, while the Open guys stay silent which usually means prep mode tightening. Add in the European Championships and the upcoming May pro‑qualifier wave, and the stage is set for a chaotic mid‑May news cycle.
Accuracy wins. Patience wins. TEAM USP wins.
* USP SALES!!!! ARE HOTT!!!
Yep. Hard - not complicated
DAY 1 — PUSH WORK
CHEST | SHOULDERS | TRIS
• Welcome back family, today started at 0430 with Ash and a Rockstar and my Star Trek bathrobe. Let him do his business. Got my daily support vitamins and shots in. Roll into the nice and cool garage. Had a bit of cool weather roll in, drop 30 degrees from yesterday, possibly snow tomorrow!?
flipped on the Evo podcasts. Then like normal 35 minutes on the treadmill, heart rate at 125–135. Folding into some yoga. Neck is pretty stiff so trying to work on some of that to loosen up. After 30 minutes or so got to my standard stretches. Going straight to some warm up sets. Tomorrow I have a doctor's appointment to go over some test results for my bloods and stomach stuff. Like to see if anything has changed.
*WORK SETS
• Dumbbell Bench Press
12–18 reps × 5 sets
Today we add some today from 50 to 60's. 15 clean reps, locked‑in form, chest tight and squeezed like it owes me money. I definitely going slow tempo today. No fast speed up just controlled speed, down into a focused movement. And stretching deep as possible with a pause in the stretched position. Feels really good with the extra lbs. Didn't push it finished the last 4 sets at 12 reps.
• Incline Dumbbell Flyes — 15°
10–15 reps × 4 sets jumping to 15 from 10lbs. Full stretch, slow squeeze. 15 reps on set 1, So did 12 on the rest of the sets. Focused on keeping tempo in time. Then on the decent slow and controlled pause at maximum stretch. Feeling it now really getting deep on the chest.
• Triceps Rope Pushdowns — moved up from 50 to 60 lbs.
10–15 reps × 4 sets
Definitely at 15 reps. I can really feel this increase. Focus sharp, feeling them contractions from top to bottom, keeping the pace going. But on the contraction movement I pushed with a slower movement, then slow accent back. On a 4 count. Hit 10 on the rest of the sets. Feeling pretty happy how I am responding to the load. Just not over doing it or getting cocky.
• Cable Lateral Raises
12–18 reps × 5 sets
Cross‑cable setup we were at 10 lbs, jumping it to 12.5 lbs. Hitting 15 reps first set. No changes in tempo. Adjusting stance to hit all the fibers in the shoulders. From set to set 5 x 12 reps on the rest.
• Seated Overhead Dumbbell Press (Arnold Press)
8–12 reps × 5 sets
Bench nearly vertical, we were at 20s jumping to 25lb. First set 15 then to 12's finished off strong at 15. No shoulder pains at all. So seems that the shoulders are ready.
• DAILY FUEL BREAKDOWN
- Calories: 3,550
- Protein: 340g
- Carbs: ~460–480g
- Fat: ~85–100g
- Sodium: ~3,800–4,800mg
- Meals: 6 total
- added a extra cup of rice to the cooker. Going to be an extra 145 grams of carbohydrates available in a day. As of late I take 2 cups and run it through the blender to add to shakes. If you add a bit of water you can get it very smooth through the blender.
• OVERALL NOTES
Very happy how I felt on the first move back up. Look forward to progressing slowly up till I start really feeling it set in the next day. Just need to keep in tune and listen to my body for feedback and not try and push up too fast. Hopefully someone will find value in this approach to keep from hurting themselves like my dumbass has done before.
DAILY BODYBUILDING NEWS
May 4/2026
• Top Tan Spain Pro, Full Results Released
The 2026 Top Tan Spain Pro (Classic Physique + Bikini) is now fully posted with complete Top 10s and Olympia qualifications confirmed.
• St. Louis Pro, Official Results Posted
Full placings for the St. Louis Pro (May 2) are now live and verified.
• California Night of Champions, Full Results Confirmed
The Fit Model division is officially posted with a decisive win from Shealynn Burnett.
• Florida Grand Prix Pro , Awaiting Placings
Event is confirmed on the IFBB Pro League calendar, but no results have been uploaded yet.
• IFBB Semi-Pro / Amateur Circuit — Multiple New Official Results
Verified results posted today for:
• Mr. Europe (event confirmed, results pending)
• Diamond Cup Malta
• Mr. Universe Prague (Semi-Pro)
• Liechtenstein Pro & Semi-Pro
• Balkan Championships
• Siberian Power Show
• VERIFIED SHOW RESULTS (May 4, 2026)
• TOP TAN SPAIN PRO, CLASSIC PHYSIQUE (TOP 3)
1. Mohammad Ali, Winner, Olympia Qualified
2. Rodrigo Cavalcanti
3. Erik Rabe
• TOP TAN SPAIN PRO — BIKINI (TOP 3)
1. Zsofia Molnar — Winner, Olympia Qualified
2. Allison Testu
3. Nedelcu Maria Magdalena
• CALIFORNIA NIGHT OF CHAMPIONS PRO — FIT MODEL (TOP 3)
1. Shealynn Burnett
2. Tara Grier
3. Faithlyn Derla
TEAM USP (CREEPER’S THOUGHTS)
Today’s landscape is a perfect example of why TEAM USP stays sharp: the shows delivered. Europe came in heavy with two clean Olympia qualifiers out of Spain Mohammad Ali and Zsofia Molnar both walked through their lineups with zero resistance. California added its own stamp with Shealynn Burnett putting on a clinic in Fit Model.
Meanwhile, the top-tier athletes stayed silent. No new Open updates. No Classic surprises. When the pros go quiet after a weekend of results, it usually means one thing: prep is tightening and someone is about to break the silence.
* USP is #1 come see why for yourself
CHEST | SHOULDERS | TRIS
• Welcome back family, today started at 0430 with Ash and a Rockstar and my Star Trek bathrobe. Let him do his business. Got my daily support vitamins and shots in. Roll into the nice and cool garage. Had a bit of cool weather roll in, drop 30 degrees from yesterday, possibly snow tomorrow!?
flipped on the Evo podcasts. Then like normal 35 minutes on the treadmill, heart rate at 125–135. Folding into some yoga. Neck is pretty stiff so trying to work on some of that to loosen up. After 30 minutes or so got to my standard stretches. Going straight to some warm up sets. Tomorrow I have a doctor's appointment to go over some test results for my bloods and stomach stuff. Like to see if anything has changed. *WORK SETS
• Dumbbell Bench Press
12–18 reps × 5 sets
Today we add some today from 50 to 60's. 15 clean reps, locked‑in form, chest tight and squeezed like it owes me money. I definitely going slow tempo today. No fast speed up just controlled speed, down into a focused movement. And stretching deep as possible with a pause in the stretched position. Feels really good with the extra lbs. Didn't push it finished the last 4 sets at 12 reps.
• Incline Dumbbell Flyes — 15°
10–15 reps × 4 sets jumping to 15 from 10lbs. Full stretch, slow squeeze. 15 reps on set 1, So did 12 on the rest of the sets. Focused on keeping tempo in time. Then on the decent slow and controlled pause at maximum stretch. Feeling it now really getting deep on the chest.
• Triceps Rope Pushdowns — moved up from 50 to 60 lbs.
10–15 reps × 4 sets
Definitely at 15 reps. I can really feel this increase. Focus sharp, feeling them contractions from top to bottom, keeping the pace going. But on the contraction movement I pushed with a slower movement, then slow accent back. On a 4 count. Hit 10 on the rest of the sets. Feeling pretty happy how I am responding to the load. Just not over doing it or getting cocky.
• Cable Lateral Raises
12–18 reps × 5 sets
Cross‑cable setup we were at 10 lbs, jumping it to 12.5 lbs. Hitting 15 reps first set. No changes in tempo. Adjusting stance to hit all the fibers in the shoulders. From set to set 5 x 12 reps on the rest.
• Seated Overhead Dumbbell Press (Arnold Press)
8–12 reps × 5 sets
Bench nearly vertical, we were at 20s jumping to 25lb. First set 15 then to 12's finished off strong at 15. No shoulder pains at all. So seems that the shoulders are ready.
• DAILY FUEL BREAKDOWN
- Calories: 3,550
- Protein: 340g
- Carbs: ~460–480g
- Fat: ~85–100g
- Sodium: ~3,800–4,800mg
- Meals: 6 total
- added a extra cup of rice to the cooker. Going to be an extra 145 grams of carbohydrates available in a day. As of late I take 2 cups and run it through the blender to add to shakes. If you add a bit of water you can get it very smooth through the blender.
• OVERALL NOTES
Very happy how I felt on the first move back up. Look forward to progressing slowly up till I start really feeling it set in the next day. Just need to keep in tune and listen to my body for feedback and not try and push up too fast. Hopefully someone will find value in this approach to keep from hurting themselves like my dumbass has done before.
DAILY BODYBUILDING NEWS May 4/2026
• Top Tan Spain Pro, Full Results Released
The 2026 Top Tan Spain Pro (Classic Physique + Bikini) is now fully posted with complete Top 10s and Olympia qualifications confirmed.
• St. Louis Pro, Official Results Posted
Full placings for the St. Louis Pro (May 2) are now live and verified.
• California Night of Champions, Full Results Confirmed
The Fit Model division is officially posted with a decisive win from Shealynn Burnett.
• Florida Grand Prix Pro , Awaiting Placings
Event is confirmed on the IFBB Pro League calendar, but no results have been uploaded yet.
• IFBB Semi-Pro / Amateur Circuit — Multiple New Official Results
Verified results posted today for:
• Mr. Europe (event confirmed, results pending)
• Diamond Cup Malta
• Mr. Universe Prague (Semi-Pro)
• Liechtenstein Pro & Semi-Pro
• Balkan Championships
• Siberian Power Show
• VERIFIED SHOW RESULTS (May 4, 2026)
• TOP TAN SPAIN PRO, CLASSIC PHYSIQUE (TOP 3)
1. Mohammad Ali, Winner, Olympia Qualified
2. Rodrigo Cavalcanti
3. Erik Rabe
• TOP TAN SPAIN PRO — BIKINI (TOP 3)
1. Zsofia Molnar — Winner, Olympia Qualified
2. Allison Testu
3. Nedelcu Maria Magdalena
• CALIFORNIA NIGHT OF CHAMPIONS PRO — FIT MODEL (TOP 3)
1. Shealynn Burnett
2. Tara Grier
3. Faithlyn Derla
TEAM USP (CREEPER’S THOUGHTS)Today’s landscape is a perfect example of why TEAM USP stays sharp: the shows delivered. Europe came in heavy with two clean Olympia qualifiers out of Spain Mohammad Ali and Zsofia Molnar both walked through their lineups with zero resistance. California added its own stamp with Shealynn Burnett putting on a clinic in Fit Model.
Meanwhile, the top-tier athletes stayed silent. No new Open updates. No Classic surprises. When the pros go quiet after a weekend of results, it usually means one thing: prep is tightening and someone is about to break the silence.
* USP is #1 come see why for yourself
Meanwhile, the top-tier athletes stayed silent. No new Open updates. No Classic surprises. When the pros go quiet after a weekend of results, it usually means one thing: prep is tightening and someone is about to break the silence.
Just quietly working away and fkin social media off
Just quietly working away and fkin social media off
Its when the real shit happens. No filters!
Yep. No BS. Just grind
DAY 2 — PULL | BACK • BICEPS • REAR DELTS
Starting off at 0500 as usual nothing pressing first thing so was able to get my Rockstar zero in hand take Mr. Ash out to stare at the neighbors. Checked up on some bodybuilding news. Rolled it the garage flipped on Evo podcast. Run up the treadmill for 35 minutes getting target zone 125-135 bpm. Then did some yoga stretches working on some back and legs holds. Then straight into my traditional stretches. This morning I was a bit tight in the back after the mill. The yoga really helped calm that down so I wasn't impeded by it. Had my Dr. Appointment this morning for my Gi stuff. They want to scope me again very soon. He seems a bit worried about it. That I did have a bit of protein in my urine. But blood markers are on point. Except AST was a bit above range. We will see what Gi has to say.
*185.0 lbs this morning.
• Bent‑Over Barbell Rows
65lbs — 15, 14, 13 upped 5lbs
Back did get hot instantly but I wasn't messing around and had my belt tight. Hip pivot locked. Bar path clean. Still feeling light.
Always enjoy this type of back work, felt good, tightening squeeze between the shoulders with a 2 second pause, slow decent. To an accelerated pull up again.
• Lat Pulldowns (half a grip wider than shoulders + Unilateral)
100 on the stack • 50 for uni up 5lbs on each
Natural ‑to‑narrow rotation for 16–18 reps across 6 sets.
Unilateral rounds past 20 — pleasure‑pain mix, no other way to describe it.
Elbow‑to‑hip cue = width unlocked. Fire in the lats at the end.
• Seated Cable Rows
130lbs — 15, 15, 15 added 10lbs
Full resets. Tight pulls.
90‑second discipline.
Strength shows up in the patterns we build.
• Face Pulls
30 lbs — 20 reps × 3 sets. Added 5 lbs
Rear delts always get the pump on this.
Whole upper back gets touched.
Cracking walnuts between the shoulder blades by the end.
• Seated Cable Dumbbell Curls
90 lbs on cables, added 5lbs
Set 1: 12 slow, surgical reps
Set 5: 8 full reps + unknown partials
Arms pumped to the can't move or wipe sweat.
• Pullovers
70lb dumbbell, added 5lbs — 3×20
Sideways on the bench, letting gravity peel the lats open.
Last set slowed down to carve width with intent.
• Extra Set
Spider curl
25 lbs × 3 sets
First set: 10
Then 7 to 4 pause 3, partials to fail.
• DAILY FUEL BREAKDOWN
- Calories: 3,200
- Protein: 280g
- Carbs: 460–480g
- Fat: 75–85g
- Sodium: 3,800–4,400mg
- Tablespoon of honey before work sets — this is working very well. Felt the difference form the start. I also drink an electrolytes mix during the work.
• OVERALL NOTES
Feeling good overall. Definitely can already feel the small jumps. Been missing the deep tissue sore that comes with going back up. Primed to build size! Going to be putting USP Sustanon 500 in starting tomorrow. Everything stays locked in on mgs for a few micro mesos. Will be giving you my honest opinion on it. I no doubt will like it. Also going to be adding in the SLU to the stack. Also from USP. I am sure it will be spot on too!
TEAM USP DAILY BODYBUILDING NEWS. 5/24/2026
NPC Worldwide Big Force National Championships. Full Photo Sets Released
NPC News Online published full galleries from the May 4 event. No pro‑level implications.
• NPC Natural Connecticut Championships — Official Coverage Posted
Full photo coverage from May 3 is now live. No major athlete storylines.
• NPC Worldwide Iron Cup — Galleries Live
Another amateur‑level update with complete visual coverage.
• No New IFBB Pro League News Drops Today
No federation‑level announcements or athlete statements across official channels.
• SOCIAL MEDIA ATHLETE UPDATES
No new physique updates from Olympia‑tier athletes today across Instagram, YouTube, or X.
The last meaningful content remains the older Road to the Olympia clips.
• SHOW RESULTS
• 2026 IFBB Top Tan Spain Pro — May 3, 2026
• Classic Physique Winner: Mohammad Ali — Olympia Qualified
• Bikini Winner: Zsofia Molnar — Olympia Qualified
• 2026 IFBB St. Louis Pro — May 2, 2026
Full contest photos and placings confirmed on IFBB Pro League results page.
• Florida Grand Prix Pro — May 2, 2026
Verified results posted on IFBB Pro League results page.
• TEAM USP (CREEPER’S THOUGHTS)
CToday’s landscape is still quiet, but the amateur circuit is pumping out content while the pros stay silent. Spain Pro remains the anchor of the weekend. Mohammad Ali and Zsofia Molnar are the only athletes who actually moved the needle with Olympia qualifications.
The lack of physique updates from the big names is starting to feel intentional. When the entire top tier goes dark at the same time, it usually means prep is entering the “no leaks” phase.They’re just not giving it away early.
TEAM USP stays sharp, stays watching, stays ready.
•TEAM USP stays locked in, momentum doesn’t wait.
USP leveling up again.
Bar raised.
Come take a look for yourself, new products in stock, and the squad keeps growing. The brotherhood is amazing!
Starting off at 0500 as usual nothing pressing first thing so was able to get my Rockstar zero in hand take Mr. Ash out to stare at the neighbors. Checked up on some bodybuilding news. Rolled it the garage flipped on Evo podcast. Run up the treadmill for 35 minutes getting target zone 125-135 bpm. Then did some yoga stretches working on some back and legs holds. Then straight into my traditional stretches. This morning I was a bit tight in the back after the mill. The yoga really helped calm that down so I wasn't impeded by it. Had my Dr. Appointment this morning for my Gi stuff. They want to scope me again very soon. He seems a bit worried about it. That I did have a bit of protein in my urine. But blood markers are on point. Except AST was a bit above range.
We will see what Gi has to say. *185.0 lbs this morning.
• Bent‑Over Barbell Rows
65lbs — 15, 14, 13 upped 5lbs
Back did get hot instantly but I wasn't messing around and had my belt tight. Hip pivot locked. Bar path clean. Still feeling light.
Always enjoy this type of back work, felt good, tightening squeeze between the shoulders with a 2 second pause, slow decent. To an accelerated pull up again.
• Lat Pulldowns (half a grip wider than shoulders + Unilateral)
100 on the stack • 50 for uni up 5lbs on each
Natural ‑to‑narrow rotation for 16–18 reps across 6 sets.
Unilateral rounds past 20 — pleasure‑pain mix, no other way to describe it.
Elbow‑to‑hip cue = width unlocked. Fire in the lats at the end.
• Seated Cable Rows
130lbs — 15, 15, 15 added 10lbs
Full resets. Tight pulls.
90‑second discipline.
Strength shows up in the patterns we build.
• Face Pulls
30 lbs — 20 reps × 3 sets. Added 5 lbs
Rear delts always get the pump on this.
Whole upper back gets touched.
Cracking walnuts between the shoulder blades by the end.
• Seated Cable Dumbbell Curls
90 lbs on cables, added 5lbs
Set 1: 12 slow, surgical reps
Set 5: 8 full reps + unknown partials
Arms pumped to the can't move or wipe sweat.
• Pullovers
70lb dumbbell, added 5lbs — 3×20
Sideways on the bench, letting gravity peel the lats open.
Last set slowed down to carve width with intent.
• Extra Set
Spider curl
25 lbs × 3 sets
First set: 10
Then 7 to 4 pause 3, partials to fail.
• DAILY FUEL BREAKDOWN
- Calories: 3,200
- Protein: 280g
- Carbs: 460–480g
- Fat: 75–85g
- Sodium: 3,800–4,400mg
- Tablespoon of honey before work sets — this is working very well. Felt the difference form the start. I also drink an electrolytes mix during the work.
• OVERALL NOTES
Feeling good overall. Definitely can already feel the small jumps. Been missing the deep tissue sore that comes with going back up. Primed to build size! Going to be putting USP Sustanon 500 in starting tomorrow. Everything stays locked in on mgs for a few micro mesos. Will be giving you my honest opinion on it. I no doubt will like it. Also going to be adding in the SLU to the stack. Also from USP. I am sure it will be spot on too!
TEAM USP DAILY BODYBUILDING NEWS. 5/24/2026NPC Worldwide Big Force National Championships. Full Photo Sets Released
NPC News Online published full galleries from the May 4 event. No pro‑level implications.
• NPC Natural Connecticut Championships — Official Coverage Posted
Full photo coverage from May 3 is now live. No major athlete storylines.
• NPC Worldwide Iron Cup — Galleries Live
Another amateur‑level update with complete visual coverage.
• No New IFBB Pro League News Drops Today
No federation‑level announcements or athlete statements across official channels.
• SOCIAL MEDIA ATHLETE UPDATES
No new physique updates from Olympia‑tier athletes today across Instagram, YouTube, or X.
The last meaningful content remains the older Road to the Olympia clips.
• SHOW RESULTS
• 2026 IFBB Top Tan Spain Pro — May 3, 2026
• Classic Physique Winner: Mohammad Ali — Olympia Qualified
• Bikini Winner: Zsofia Molnar — Olympia Qualified
• 2026 IFBB St. Louis Pro — May 2, 2026
Full contest photos and placings confirmed on IFBB Pro League results page.
• Florida Grand Prix Pro — May 2, 2026
Verified results posted on IFBB Pro League results page.
• TEAM USP (CREEPER’S THOUGHTS)
CToday’s landscape is still quiet, but the amateur circuit is pumping out content while the pros stay silent. Spain Pro remains the anchor of the weekend. Mohammad Ali and Zsofia Molnar are the only athletes who actually moved the needle with Olympia qualifications.
The lack of physique updates from the big names is starting to feel intentional. When the entire top tier goes dark at the same time, it usually means prep is entering the “no leaks” phase.They’re just not giving it away early.
TEAM USP stays sharp, stays watching, stays ready.
•TEAM USP stays locked in, momentum doesn’t wait.
USP leveling up again.
Bar raised.
Come take a look for yourself, new products in stock, and the squad keeps growing. The brotherhood is amazing!
I have had some bad one's. I agree! The ones I see everyday are some hard working individuals. They get going everyday at 0330 and are busting butt, moving equipment for rent and flower arrangements that sort of thing. I do have one that likes to run his mower or blower in the dark at 9pm. No one likes that guy. 
he seems like he avoids his wife. Just a guess.
he seems like he avoids his wife. Just a guess.
TEAM USP — DAY 3: Legs, Calves & Abs
Lower body work.
• 186.1 Lbs This morning.
• 0530 Ash man said it was time to get up. Per daily routine got a Rockstar zero in hand in the science officers robe on. A bunch of rain came through lastnight. Its been odd this year, the winter really didn't come. I call it "The winter that wasn't" But the high country got blasted lastnight and today. 2' and more. We will have a freeze warning tonight. I am ready for warm weather. Rolled myself into the garage started on the treadmill for 35 minutes. Straight into yoga stretching. Low back got a bit tight on the treadmill so worked on that the most. Then into my normal stretches. Today I started pinning USP Sustanon 500, I normally stay away from high concentration mixes. This is USP though so I will give it an honest go and review. I did .1 so 50 mg. Seems to be fine mixed with primo. I will do it by itself tomorrow morning. Right off, I could tell this hits differently, I feel more energetic in the way I want to get shit done right now! So time to put in the work.
• Leg Press
230 lbs, jumped this up 50 lbs. stance neutral today.
Paused reps. Smooth and controlled.
4×12, quads still not over loaded With the neutral stance still holding the foam block Still working deeper than when I started with the block. Still getting a big stretch. And easy to come out the hole. But still feel this is continued progress on how my legs and knees feel. So I will keep working on this.
• Cable Crunches
We are bumping this up to 150 from 140 lbs. Spine arched, hips pulling through.
Controlled and systemic.
And doing 6 sets . I ran this up to 15 instead of the 20 reps. Didn't feel anything out of my rib. Think this will be the weight to work up from. And I was shaking hard on the last 2 sets.
• Romanian Deadlifts
120lbs, up 20 lbs. Belt tight. Hamstrings takes the load. Close to the shins, keeping head up.
10 on set one, slipped on reps after 3 going to 8 on 4 & 5 sets. Still feeling pretty good. Hopefully we can continue up. Just got to be methodically mindful.
• Calf Raises
120 lbs On a 2‑inch platform, heels hanging deep.
Stretch, squeeze up, repeat. 5 sets done at 10 reps. Felt really solid, great pump.
• Hanging Leg Raises
Weighted sets with 10 lbs on the feet.
Strict, no sway. 8 reps with a rest of 60 seconds. With the jump of 5lbs, I was lit up in the abs. Think we will be here for a minute. Did the 8 reps 2 more sets.
• Smith Machine Squats
230 lbs, up 50 lbs, neutral stance, tempo steady.
10 reps then 9 matched again for sets 3 & 4. Nice and smooth. Form is still a off in this stance. The foam is being used. Not getting full range. Still I can feel the load increase and will be waddling around tomorrow.
• Hack squat started this off light as the finish touch. 150 up 10 lbs , 3 sets neutral stance, toes pushed down 12, 10, 10. quads good and hot. The foam box is still in play. Got down pretty deep. Maybe 80% still counts as a win didn't lose any reps.
• Daily Totals
- Calories: ~3,150
- Protein: ~280g
-Fats:~75g
- Sodium ~ 3,250 –3,950
- Carbs: ~380–420 Moderate‑high (ideal for recovery)
- Fats: Controlled, mostly from eggs + almond butter
• Notes of the Day
Feeling pretty good over all. Neck is a bit stiff and painful. Doctor called back and said June for an appointment. I will just try do mobility work and see if I can help myself with it. Still this was a good day still no pip this evening. Happy overall not too worried about the doctors bs. GI and spine. The drugs they want to hand out are worse than what I do. I can see that in bloodwork. I will do the scope to check my stomach make sure nothing is going wrong. And fallow up with my own bloodwork.
• TEAM USP DAILY BODYBUILDING NEWS
May 6/2026
• New York Pro — THIS WEEKEND (May 8–9)
The entire sport is locked onto Teaneck, NJ as the 2026 New York Pro hits this Friday and Saturday.
This is the first major U.S. show of May and historically produces breakout pros who end up on the Olympia stage.
Friday (May 8):
• Women’s Physique
• Figure
• Wellness
• Fit Model
• Men’s Physique
• Classic Physique
• 212
Saturday (May 9):
• Bikini
• Men’s Open — the headline division
Athletes are already traveling, tightening up, and going dark on social media. Expect a flood of content starting Friday morning.
• IFBB Pro League , Verified Show Results
No new pro‑level results dropped today.
NPC Worldwide continues releasing photo sets (Emerald Cup, Iron Cup, Big Force Nationals), but no new winners or divisions have been announced.
• Athlete Activity "Quiet Before the Storm"
With the New York Pro days away, top athletes across divisions have gone into full blackout mode.
No major physique reveals, no prep updates, no peak‑week teases.
This is typical for New York Pro week athletes hold everything until stage time.
SOCIAL MEDIA PHYSIQUE UPDATES — May 6 Sweep
(Instagram • TikTok • X • YouTube Community)
Men’s Open Tier‑1
No new content that is worth posting about. Just typical workout / Training info.
Classic Physique / 212 / MPD / Wellness
No major physique drops today.
Most athletes are either traveling or intentionally withholding content ahead of the New York Pro.
This is one of the quietest days of the month across all platforms.
TEAM USP (CREEPER’S THOUGHTS)
• The silence across social media is a dead giveaway that athletes are dialed in and hiding their looks.
• No new results means we stay clean and avoid filler. Exactly how TEAM USP operates.
• Expect the next 48 hours to explode with content, weigh‑ins, stage shots, and early comparisons.
• This is the calm before the storm, and TEAM USP is positioned to hit instantly when results drop.
• TEAM USP HAS ALL YOU NEED, COME CHECK US OUT!
Lower body work.
• 186.1 Lbs This morning.
• 0530 Ash man said it was time to get up. Per daily routine got a Rockstar zero in hand in the science officers robe on. A bunch of rain came through lastnight. Its been odd this year, the winter really didn't come. I call it "The winter that wasn't" But the high country got blasted lastnight and today. 2' and more. We will have a freeze warning tonight. I am ready for warm weather. Rolled myself into the garage started on the treadmill for 35 minutes. Straight into yoga stretching. Low back got a bit tight on the treadmill so worked on that the most. Then into my normal stretches. Today I started pinning USP Sustanon 500, I normally stay away from high concentration mixes. This is USP though so I will give it an honest go and review. I did .1 so 50 mg. Seems to be fine mixed with primo. I will do it by itself tomorrow morning. Right off, I could tell this hits differently, I feel more energetic in the way I want to get shit done right now! So time to put in the work.
• Leg Press
230 lbs, jumped this up 50 lbs. stance neutral today.
Paused reps. Smooth and controlled.
4×12, quads still not over loaded With the neutral stance still holding the foam block Still working deeper than when I started with the block. Still getting a big stretch. And easy to come out the hole. But still feel this is continued progress on how my legs and knees feel. So I will keep working on this.
• Cable Crunches
We are bumping this up to 150 from 140 lbs. Spine arched, hips pulling through.
Controlled and systemic.
And doing 6 sets . I ran this up to 15 instead of the 20 reps. Didn't feel anything out of my rib. Think this will be the weight to work up from. And I was shaking hard on the last 2 sets.
• Romanian Deadlifts
120lbs, up 20 lbs. Belt tight. Hamstrings takes the load. Close to the shins, keeping head up.
10 on set one, slipped on reps after 3 going to 8 on 4 & 5 sets. Still feeling pretty good. Hopefully we can continue up. Just got to be methodically mindful.
• Calf Raises
120 lbs On a 2‑inch platform, heels hanging deep.
Stretch, squeeze up, repeat. 5 sets done at 10 reps. Felt really solid, great pump.
• Hanging Leg Raises
Weighted sets with 10 lbs on the feet.
Strict, no sway. 8 reps with a rest of 60 seconds. With the jump of 5lbs, I was lit up in the abs. Think we will be here for a minute. Did the 8 reps 2 more sets.
• Smith Machine Squats
230 lbs, up 50 lbs, neutral stance, tempo steady.
10 reps then 9 matched again for sets 3 & 4. Nice and smooth. Form is still a off in this stance. The foam is being used. Not getting full range. Still I can feel the load increase and will be waddling around tomorrow.
• Hack squat started this off light as the finish touch. 150 up 10 lbs , 3 sets neutral stance, toes pushed down 12, 10, 10. quads good and hot. The foam box is still in play. Got down pretty deep. Maybe 80% still counts as a win didn't lose any reps.
• Daily Totals
- Calories: ~3,150
- Protein: ~280g
-Fats:~75g
- Sodium ~ 3,250 –3,950
- Carbs: ~380–420 Moderate‑high (ideal for recovery)
- Fats: Controlled, mostly from eggs + almond butter
• Notes of the Day
Feeling pretty good over all. Neck is a bit stiff and painful. Doctor called back and said June for an appointment. I will just try do mobility work and see if I can help myself with it. Still this was a good day still no pip this evening. Happy overall not too worried about the doctors bs. GI and spine. The drugs they want to hand out are worse than what I do. I can see that in bloodwork. I will do the scope to check my stomach make sure nothing is going wrong. And fallow up with my own bloodwork.
• TEAM USP DAILY BODYBUILDING NEWS
May 6/2026
• New York Pro — THIS WEEKEND (May 8–9)
The entire sport is locked onto Teaneck, NJ as the 2026 New York Pro hits this Friday and Saturday.
This is the first major U.S. show of May and historically produces breakout pros who end up on the Olympia stage.
Friday (May 8):
• Women’s Physique
• Figure
• Wellness
• Fit Model
• Men’s Physique
• Classic Physique
• 212
Saturday (May 9):
• Bikini
• Men’s Open — the headline division
Athletes are already traveling, tightening up, and going dark on social media. Expect a flood of content starting Friday morning.
• IFBB Pro League , Verified Show Results
No new pro‑level results dropped today.
NPC Worldwide continues releasing photo sets (Emerald Cup, Iron Cup, Big Force Nationals), but no new winners or divisions have been announced.
• Athlete Activity "Quiet Before the Storm"
With the New York Pro days away, top athletes across divisions have gone into full blackout mode.
No major physique reveals, no prep updates, no peak‑week teases.
This is typical for New York Pro week athletes hold everything until stage time.
SOCIAL MEDIA PHYSIQUE UPDATES — May 6 Sweep(Instagram • TikTok • X • YouTube Community)
Men’s Open Tier‑1
No new content that is worth posting about. Just typical workout / Training info.
Classic Physique / 212 / MPD / Wellness
No major physique drops today.
Most athletes are either traveling or intentionally withholding content ahead of the New York Pro.
This is one of the quietest days of the month across all platforms.
TEAM USP (CREEPER’S THOUGHTS)• The silence across social media is a dead giveaway that athletes are dialed in and hiding their looks.
• No new results means we stay clean and avoid filler. Exactly how TEAM USP operates.
• Expect the next 48 hours to explode with content, weigh‑ins, stage shots, and early comparisons.
• This is the calm before the storm, and TEAM USP is positioned to hit instantly when results drop.
• TEAM USP HAS ALL YOU NEED, COME CHECK US OUT!
