Approved Log Big training and Cycle Log with US-Pharmacies
- Thread starter James Creeper
- Start date
You are right. He seems happy all the time!!
DAY 1 — PUSH WORK
CHEST | SHOULDERS | TRIS
*Sponsorship By: US–Pharmacies*
☆PROUD TEAM USP CHAMPION☆
• Started the day at 0430 Throw on my sweats. I have my pre loaded 1 ml pin ready with 50mg sus 500. 50 mg primo. 25mg mast e. Yes I got in Tren A train today 10mg (ALL USP GEAR) Gear online, throw the robe on and Ash following me to the Rockstar. We do our morning perimeter checks water some plants and the chickens we got 8 buttnuggets this morning! Going on 3.5 dozen in stock. Gave Ash his avocado blanket and training videos. Turn on the sprinkler system head to the Creeper Cave. Flip on Evo this morning. Jumped on the treadmill walking for 10 then bump it up to the jog hitting the target zone. Start doing my yoga stretches getting everything loose and ready to move. I worked back and arms this morning. I need to work on more rotating movements.Got a really good stretch on this morning. Finished off with my old school stretches. Set myself up for warm up sets. And got to work.
* 191.4 this morning
*WORK SETS
• Dumbbell Bench Press 12–18 reps × 5 sets @ 80lbs
18 clean reps, locked‑in form, chest tight and squeezed disrespectfully. I focus from deep stretch the weight just hanging on the pecks. From the bottom acceleration increases out of the hole to the top. To a center convergence. Slowing down to imagine and feeling squeezing the chest as tight as you can before cramping. On set 3 dropped back to 14 then 13. Then 11. We are staying even. I do not want to cash myself out on my first day back in the shop
• Incline Dumbbell Flyes — 15°
10–15 reps × 4 sets 15lbs. Full stretch, slow squeeze. 15 reps on set 1. On set 2 did 13, then 12 on the rest of the sets. Staying level we are still even from last go around. I focused on keeping tempo in time. Then on the decent slow and controlled pause at maximum stretch. Feeling it pull on the chest open up really getting deep on the arms with a small bend at the elbows. I try and exhale slowly coming down letting gravity pull it open.
• Triceps Rope Pushdowns — 60 lbs.
10–15 reps × 4 sets
This is my working load for now. We will work up. Focused, feeling the contractions from top to bottom, keeping the pace. To keep time under tension. On the contraction movement I push with a slower movement, then slow accent back. On a 4 count on both movements. Set 3 hit 13, then 13. Checking my note book before we stay level.
• Cable Lateral Raises
12–18 reps × 5 sets
Cross‑cable setup we are at 15lbs. 15 reps first set. Controlled in tempo. Adjusting stance to hit all the fibers in the shoulders by being forward, neutral and behind. From set 3 to set 5, Getting 14 rep's. Going off my last shoulder day. I got lit up matching. Good and nasty pump.
• Seated Overhead Dumbbell Press (Arnold Press)
8–12 reps × 5 sets
Bench nearly vertical, 25lb. First set 15 reps, then to 14 reps on set 2. finished off strong at 13 and 12. We had lost one last time. We had to make that right.
* I took a solid 3 minutes to do my extra work. My shoulders were engorged
did some chest stretches, overhead, as well as behind.
* Extra sets Pull-Ups & Push-ups
5 x 5 + 25lbs over hand, up fast, down slow and controlled.
* Deficit push ups 2 sets
25 slow and controlled set 2 we got to 21 again. But didn’t got to total failure.
Chest was still not the fail point today with myo reps not being done. Want to save some gas.
• DAILY FUEL BREAKDOWN
- Calories: 3,400—3,750
- Protein: 340g
- Carbs: ~460–480g
- Fat: ~85–100g
- Sodium: ~3,800–4,800mg
- Meals: 6 total
- I blender up 4 cups of cooked rice with water till very smooth
• OVERALL NOTES
Had a great breakfast with Mrs Creeper. She doesn't really want me to go back to working for someone else. The work I am getting is hit and miss and not on a lift sucks when you are old. But the money now will be steady and potential for major changes to our life. We spent a lot of time today enjoying our time and memories over the last year. We are both excited, scared, worried. But I believe in my choice for the better. We will both miss our daily cardio session after lunch so we will have to move that to evenings.
●TEAM USP Bodybuilding News;
June 14/2026
MEN’S OPEN BODYBUILDING
1. Quinton “Quint Beastwood” Ariola
2. Eric Wood
3. Blessing Awodibu
4. Christopher Miller
5. Wellington Baptista
Quinton Ariola delivers the breakthrough win of his career. Eric Wood surges into second with a clean, balanced look. Blessing Awodibu lands in the top 3 for his fifth show of the season. Miller and Baptista round out a competitive lineup.
WOMEN’S FIGURE — OVERALL CHAMPION
Overall Figure Champion:
• Laura Martinez
(No full top‑5 released yet)
DAILY NEWS SWEEP
1. Toronto Pro Scorecards Rolling Out Division by Division
Men’s Open and Figure Overall confirmed. Remaining divisions still pending official release.
1. Blessing Awodibu Completes His Fifth Show of the Season
Top‑3 finish keeps his storyline alive heading into mid‑season.
1. Quinton Ariola’s Win Sparks Canadian Fan Surge
His physique updates and post‑show interviews trending across platforms.
1. Derek Lunsford & Hadi Choopan Continue Subtle Olympia Jabs
The rivalry remains the most-watched storyline outside of show results.
TEAM USP (Creeper’s Thoughts)
Toronto finally gives us clarity — Quinton Ariola plants his flag, and Blessing stays in the mix with a solid third. Eric Wood showing up in second is the kind of shakeup that keeps the division unpredictable. Laura Martinez locking down the Figure Overall adds another clean data point while we wait for the rest of the divisions to post. TEAM USP stays disciplined!
USP HOT PRODUCTS! LOOK FOR YOURSELF!
@Amanda Creeper
☆TEAM USP CHAMPIONS ☆
@catdadironman @HarleyGuy @LevButlerov @MarkNV @trenAMP @Leozin @BigVelvetG @Chupapi7847
CHEST | SHOULDERS | TRIS
*Sponsorship By: US–Pharmacies*
☆PROUD TEAM USP CHAMPION☆
• Started the day at 0430 Throw on my sweats. I have my pre loaded 1 ml pin ready with 50mg sus 500. 50 mg primo. 25mg mast e. Yes I got in Tren A train today 10mg (ALL USP GEAR) Gear online, throw the robe on and Ash following me to the Rockstar. We do our morning perimeter checks water some plants and the chickens we got 8 buttnuggets this morning! Going on 3.5 dozen in stock. Gave Ash his avocado blanket and training videos. Turn on the sprinkler system head to the Creeper Cave. Flip on Evo this morning. Jumped on the treadmill walking for 10 then bump it up to the jog hitting the target zone. Start doing my yoga stretches getting everything loose and ready to move. I worked back and arms this morning. I need to work on more rotating movements.Got a really good stretch on this morning. Finished off with my old school stretches. Set myself up for warm up sets. And got to work.
* 191.4 this morning
*WORK SETS
• Dumbbell Bench Press 12–18 reps × 5 sets @ 80lbs
18 clean reps, locked‑in form, chest tight and squeezed disrespectfully. I focus from deep stretch the weight just hanging on the pecks. From the bottom acceleration increases out of the hole to the top. To a center convergence. Slowing down to imagine and feeling squeezing the chest as tight as you can before cramping. On set 3 dropped back to 14 then 13. Then 11. We are staying even. I do not want to cash myself out on my first day back in the shop
• Incline Dumbbell Flyes — 15°
10–15 reps × 4 sets 15lbs. Full stretch, slow squeeze. 15 reps on set 1. On set 2 did 13, then 12 on the rest of the sets. Staying level we are still even from last go around. I focused on keeping tempo in time. Then on the decent slow and controlled pause at maximum stretch. Feeling it pull on the chest open up really getting deep on the arms with a small bend at the elbows. I try and exhale slowly coming down letting gravity pull it open.
• Triceps Rope Pushdowns — 60 lbs.
10–15 reps × 4 sets
This is my working load for now. We will work up. Focused, feeling the contractions from top to bottom, keeping the pace. To keep time under tension. On the contraction movement I push with a slower movement, then slow accent back. On a 4 count on both movements. Set 3 hit 13, then 13. Checking my note book before we stay level.
• Cable Lateral Raises
12–18 reps × 5 sets
Cross‑cable setup we are at 15lbs. 15 reps first set. Controlled in tempo. Adjusting stance to hit all the fibers in the shoulders by being forward, neutral and behind. From set 3 to set 5, Getting 14 rep's. Going off my last shoulder day. I got lit up matching. Good and nasty pump.
• Seated Overhead Dumbbell Press (Arnold Press)
8–12 reps × 5 sets
Bench nearly vertical, 25lb. First set 15 reps, then to 14 reps on set 2. finished off strong at 13 and 12. We had lost one last time. We had to make that right.
* I took a solid 3 minutes to do my extra work. My shoulders were engorged
did some chest stretches, overhead, as well as behind. * Extra sets Pull-Ups & Push-ups
5 x 5 + 25lbs over hand, up fast, down slow and controlled.
* Deficit push ups 2 sets
25 slow and controlled set 2 we got to 21 again. But didn’t got to total failure.
Chest was still not the fail point today with myo reps not being done. Want to save some gas.
• DAILY FUEL BREAKDOWN
- Calories: 3,400—3,750
- Protein: 340g
- Carbs: ~460–480g
- Fat: ~85–100g
- Sodium: ~3,800–4,800mg
- Meals: 6 total
- I blender up 4 cups of cooked rice with water till very smooth
• OVERALL NOTES
Had a great breakfast with Mrs Creeper. She doesn't really want me to go back to working for someone else. The work I am getting is hit and miss and not on a lift sucks when you are old. But the money now will be steady and potential for major changes to our life. We spent a lot of time today enjoying our time and memories over the last year. We are both excited, scared, worried. But I believe in my choice for the better. We will both miss our daily cardio session after lunch
so we will have to move that to evenings. ●TEAM USP Bodybuilding News;
June 14/2026
MEN’S OPEN BODYBUILDING1. Quinton “Quint Beastwood” Ariola
2. Eric Wood
3. Blessing Awodibu
4. Christopher Miller
5. Wellington Baptista
Quinton Ariola delivers the breakthrough win of his career. Eric Wood surges into second with a clean, balanced look. Blessing Awodibu lands in the top 3 for his fifth show of the season. Miller and Baptista round out a competitive lineup.
WOMEN’S FIGURE — OVERALL CHAMPION Overall Figure Champion:
• Laura Martinez
(No full top‑5 released yet)
DAILY NEWS SWEEP 1. Toronto Pro Scorecards Rolling Out Division by Division
Men’s Open and Figure Overall confirmed. Remaining divisions still pending official release.
1. Blessing Awodibu Completes His Fifth Show of the Season
Top‑3 finish keeps his storyline alive heading into mid‑season.
1. Quinton Ariola’s Win Sparks Canadian Fan Surge
His physique updates and post‑show interviews trending across platforms.
1. Derek Lunsford & Hadi Choopan Continue Subtle Olympia Jabs
The rivalry remains the most-watched storyline outside of show results.
TEAM USP (Creeper’s Thoughts)Toronto finally gives us clarity — Quinton Ariola plants his flag, and Blessing stays in the mix with a solid third. Eric Wood showing up in second is the kind of shakeup that keeps the division unpredictable. Laura Martinez locking down the Figure Overall adds another clean data point while we wait for the rest of the divisions to post. TEAM USP stays disciplined!
USP HOT PRODUCTS! LOOK FOR YOURSELF! @Amanda Creeper
☆TEAM USP CHAMPIONS ☆
@catdadironman @HarleyGuy @LevButlerov @MarkNV @trenAMP @Leozin @BigVelvetG @Chupapi7847
Huge win for Quinton Eriya, as he snagged his 1st pro win, now off to the Olympia he goes. Good for him...☆This Log Is Proudly Sponsored By USP☆
View attachment 7732
* Proud member of TEAM USP CHAMPIONS
* Rest day on paper, never in execution.
• No Alarm today, up at 0300 normally goes off 0430. Throw on the sweats get my pre loaded 50mg Sus 500, 50mg primo, 25 mg mast, put on the science officers robe Mr. Ash seems a bit annoyed I am up a bit early. Mind is going 200 mph this morning I take him outside to do his show. He didn't want to do the normal perimeter sweep. So I took him in and he bolted for the bed instead of his avocado blanket. I went and got a shower to chill off a bit. I am already running hot this morning. Feels like its going to be spicy today. I hit the garage to work a bit of my nerves off Walking the treadmill for 10 min to a slow jog for an other 30 minutes. My legs are a bit pissy this morning. Most definitely need to stretch out. Transitioning to the floor I took my time and stretching out every angle I can on my legs some painfull holds and stretching. Finished off with my old school standard stretches. Then as customary now on Rest days put on my belt for some pull–up's with a 25lb plate. Doing 5 reps for 5 sets. Then to finish this off. My yoga blocks in hand for deficit push up's. I did 25 with a pause and did 21 more. Enough for that good pump. Then felt right to bust a set of cable curls out. Did 12 X 3 sets of 80lbs. Got a good pump to show off. I have not seen the owners husband in 12 year's. And I am sure he hasn't taken care of himself. Hopefully I can talk to him about making some changes to his life.
• Meals & Macros
• Meal 1 — Oatmeal 1 cup dry & 3 Eggs + 2 slices of turkey bacon.
560 cals | 37g protein | 74g carbs | ~510 mg sodium
• Meal 2 — Shake #1
280 cals | 22g protein | 12g carbs | ~180 mg sodium
• Meal 3 — Chicken & Rice + soup
740 cals | 58g protein | 98g carbs | ~470 mg sodium
• Meal 4 — Shake #2
420 cals | 66g protein | 36g carbs | ~540 mg sodium
• Meal 5 — Rice Cakes + Almond Butter
380 cals | 12g protein | 42g carbs | ~120 mg sodium. Just added a drizzle of home town honey.
• Meal 6 — Chicken ground, spaghetti high protein.
• Calories: 795 | Protein 58g | Fat: 11g | Sodium: 690mg | Carbs: 75
• Meal 7 — Quadruple Shake (Evening)
920 cals | 88g protein | 48g carbs | ~654 mg sodium
*Daily Totals
• Added carbs in totals for extra rice in shakes
• Added protein powder
• Calories: 3,800– 4,220
• Protein: 360– 400
• Carbs: 450 – 550
• Fats: 85–120g
• Sodium: 3,550–4,150 mg
• Notes of day
• 190.1 this morning.
• I got breakfast in, and a shake. Packed up my balb. Big Ass Lunch Box. Then got in the Garage to unload the drawers on my box. It is almost 9' long so taking out the drawers makes it manageable. Mr. Ash was directing me on what to do.... he has his rednose in everything. Our trans port showed up. It was a big task to load it then to fill it up again. The trip was smooth and slow. Then unload the box again to get it off the trailer. It is 3100lbs loaded. That getting done. Boss man ask what I have done to look this way. Of course I can't say everything I do. Not yet anyway. But did talk to him on how I changed my diet because of my gut issues. And workouts that are constantly done. And if he wants I will get him in shape.
•
• TORONTO PRO 2026 — FULL VERIFIED PREVIEW
The 2026 Toronto Pro Supershow is underway (June 14, Toronto, Ontario). The Men’s Open lineup is officially one of the deepest of the season, with multiple athletes chasing Olympia qualification.
Top Storylines
• Quinton “Beastwood” Eriya — The true favorite coming in.
◦ Canadian hometown advantage.
◦ Best combination of size, structure, aesthetics, and stage presence in the lineup.
◦ Analysts say if he nails conditioning, he wins the show and punches his Olympia ticket.
• Blessing Awodibu — Entering his 5th show of the year, and this is the best he has looked all season.
◦ Recent physique updates show improved waist control and tighter conditioning.
◦ Toronto may be his best chance yet to secure an Olympia qualification.
◦ Other outlets note he must be at his absolute best to beat this lineup.
• Official Competitor List (Men’s Open)
Blessing Awodibu, Wellington Baptista, Roberto Buonomo, Timothy Cline, Gianluca Di Lorenzo, Quinton Eriya, Roy Evans, Dorian Haywood, Isaiah Hilton, Hossein Kalateh, Kang Min Kim, Matt Kouba, Christopher Miller, Keunwoo Park, John Rivas, Eric Wood, Dicheng Zhang.
• SOCIAL MEDIA & ATHLETE MOMENTUM UPDATES
Derek Lunsford — The “Dark Derek” Era Continues
Derek has shifted into a more aggressive, trash‑talking champion persona, firing shots at Andrew Jacked at the O tv meeting (“You’ll never win”).
He doubled down with more confrontational posts, signaling a full heel‑turn energy that fans are loving.
He’s also been criticized for being “inactive” on social media, with some calling him the quietest Mr. Olympia in years, though legends like Lee Haney defended him.
Hadi Choopan — Trading Jabs & Staying in the Spotlight
Hadi continues to fire back indirectly through physique updates and statements.
He recently posted sets of photoscomparesthe two, confirming he’s still competing despite political controversy.
He remains one of the most conditioned on stage athletes in the division and is still widely considered a top threat.
Derek vs. Hadi — The Ongoing Rivalry
Both camps continue subtle jabs:
• Derek leaning into swagger and trash talk.
• Hadi posting sharpened updates and refusing to back down. With cryptic messages.
This rivalry is becoming one of the defining storylines of the 2026 season.
• ADDITIONAL NEWS STORIES
Toronto Pro Live Results Page Active
Generation Iron is updating live scorecards throughout the day.
Men’s Open winner is still TBA at this hour.
General Industry Notes
• Nick Walker has officially announced he will compete in Tampa, adding more pressure to the mid‑season qualification race.
• Having Jo (The Machine) Palacios going to Tampa is going to have a good look at someone who compares to Nick should be cool.
• Media outlets continue debating Derek’s ambassador role and social media presence.
This Toronto Pro is exactly what the season needed a real pressure cooker for up and comers.
Quinton “Beastwood” Eriya is walking in with the most momentum he’s ever had, and the Canadian crowd is going to blow the roof off if he nails conditioning. Blessing is dangerous, this is the sharpest he’s looked all year, and he knows it’s do‑or‑die for Olympia qualification.
Derek and Hadi trading jabs is the best storyline in bodybuilding right now. Derek’s heel turn is money. Hadi’s refusal to back down keeps the fire burning. This rivalry is carrying the sport.
If Quinton is peeled, he wins.
If he’s even slightly off, Blessing could steal it.
Eric Wood is one that I think could pull a real upset if conditioning is spot on vrs. Size of Beastwood.
TEAM USP OUT.
View attachment 7731
@HarleyGuy @Leozin @LevButlerov @catdadironman @James Creeper @MarkNV
It was cool to see him so excited talking about going to the O. I definitely agree, good for him!
☆This log is proudly sponsored by;
US-pharmacies ☆
☆PROUD MEMBER OF USP CHAMPIONS☆
• DAY 2 — PULL | BACK • BICEPS • REAR DELTS
• 0430 Up and ready, Mr Ash's Is ready to get up. This am, I feel a bit torn down. Not used to hot weather and standing on concrete all day. I put down 5x45 Oz of water yesterday to keep hydrated and going. Throw on the grey sweats. Get my USP gear on board of Sustanon 500 at 50mg, Primo 50mg Mast e 25mg. Throw on the robe, Mr. Ash and I do our perimeter sweep, water chickens, plants, yard, 7 eggs this morning! set up Ash with his blanket and his morning YouTube training videos. I start with some stretching first. As everything feels tight. Did yoga for 30 minutes before getting on the treadmill for 30 minutes. Time in the mornings is going to be tight. So getting in a full workout is going to be tough. Set up for warm up sets. Then go!!!!
* 191.2 This morning
• WORK SETS —
• Bent‑Over Barbell Rows (Bar 45lbs)
95 lbs total — 15, 15, 15
Back locked in place, bar path clean and planned. Feeling very easy to move, it felt so good to put a big squeeze in. Everything is feeling synchronized quickly in the upper/mid traps. I keep tempo and rhythm timed. Keeping everything in check you get the most out of this. Still feel the burn in the lats by rep 15. On the first set. Find the target angle to hit the group of muscle you want to work and stay locked. Today I went for mid/trap. Got a really nice pump really quickly.
• Lat Pulldowns 12 sets ( shoulder width + Unilateral) 25-15 reps.
100 on the stack, 50 for uni.
Shoulder‑to‑narrow rotation for 20 reps. Taking the time here is key. Keep the plan.
Unilateral rounds pushed for 25 on each side for 6 sets. On uni sets got to set 4 and form is changing as fatigue sets in. Dropping to 19,18,17. Then a few myo reps. Not counting burn out reps. Staying level on reps, going to have to find my balance then start going up.
• Seated Cable Rows
100lbs 3 x sets — 15, 14, 13
Full resets, tight pulls, 90‑second resets were mandatory. Form is a lot easier hit upper & traps. Slow and controlled. Thinking about the sweep from head high to hip, keeping the line straight in the movement. You will feel the load shifting out of the arms into the lats, as the shoulder blades rotating around the ribs, then into mid back under squeeze. Back and lats are working hard. Got some pump out of this. Definitely going to focus on getting water and minerals in today.
• Face Pulls
30 lbs. 25 reps x 3 sets
Rear delts take the hit. This is feeling good. Letting the weight pull out my arms. You can feel the shoulder blades rotating out and over then pulling together in middle of the spine. I hit 24, 23 21. Keeping everything level.
• Seated Cable Dumbbell Curls
60 lbs
Set 1–6 strong eccentric pull, then a very slow decent on a 4 count.
Arms were happy to do this. Tension kept on each arm for a set. This is done in a way – hard pull up...slow on the way down. This is the shaper or the bi's peak. I enjoy dumbbells. But the tension is here constant. Get into the deep stretch on this, where the arm is behind you a bit. My arms are pumping up nicely. Back is swollen and fat. Good stuff!
• Pullovers
75 lb dumbbell — 3×20
Sideways on the bench, letting gravity peel you open. Nothing uncomfortable in this loaded. Disciplined and controlled movements. Arch the back up in extended flattening out bringing it up. This is more than a lat movement. It builds core and deep on the tri's.
• Extra sets, spider curl,
90 seconds between sets
15 lbs x 3 sets hit 10 on this, for all 3. This is the finisher. Blood did come into the arms here. Feels really nice.
• Creeper's Pull-Ups, overhand
Hit bw+ a 25 plate, with grips on.
Did 6, 6, 5, failure reps not counting.
• THE Pink yoga block deficit pushups.
25 reps fast and explosive up, 3 count down, 2 count stretch, repeat. Second set my body is a pass today.
*DAILY FUEL BREAKDOWN
- Total Calories: 3,450
- Total Protein: 310g
- Total Carbs: ~460–480g
- Total Fat: ~75–110g
- Total Sodium: ~3,800–4,400mg
- Had a table spoon of honey.
• OVERALL NOTES
Well family I am definitely having a good time trying to learn something new at work. Just don't like being the fng. Everyone is being welcoming. Now its up to me to get my feet and shift gears and go. I will get this all figured out so I can do logs and workouts and work. Its been difficult to find the bodybuilding news only having a few hours at night. But thats not as important as just getting back to a normal. We will be keeping pressure and tempo up. Creeper doesn't back down!
TEAM USP NEWS
June 16/2026
No news today, I will be trying to find the time to do my searching.
SCAM ALERT
Only place to officially to get your USP products is from;
* No other website is valid US-PHARMACIES
TEAM USP
*"Built Different. Staying Dangerous."*
* USP'S Amazing products!
@Amanda Creeper
☆TEAM USP CHAMPIONS ☆
@catdadironman
@HarleyGuy
@LevButlerov
@MarkNV
@trenAMP
@Leozin
@BigVelvetG
@Chupapi7847
US-pharmacies ☆
☆PROUD MEMBER OF USP CHAMPIONS☆
• DAY 2 — PULL | BACK • BICEPS • REAR DELTS
• 0430 Up and ready, Mr Ash's Is ready to get up. This am, I feel a bit torn down. Not used to hot weather and standing on concrete all day. I put down 5x45 Oz of water yesterday to keep hydrated and going. Throw on the grey sweats. Get my USP gear on board of Sustanon 500 at 50mg, Primo 50mg Mast e 25mg. Throw on the robe, Mr. Ash and I do our perimeter sweep, water chickens, plants, yard, 7 eggs this morning! set up Ash with his blanket and his morning YouTube training videos. I start with some stretching first. As everything feels tight. Did yoga for 30 minutes before getting on the treadmill for 30 minutes. Time in the mornings is going to be tight. So getting in a full workout is going to be tough. Set up for warm up sets. Then go!!!!
* 191.2 This morning
• WORK SETS —
• Bent‑Over Barbell Rows (Bar 45lbs)
95 lbs total — 15, 15, 15
Back locked in place, bar path clean and planned. Feeling very easy to move, it felt so good to put a big squeeze in. Everything is feeling synchronized quickly in the upper/mid traps. I keep tempo and rhythm timed. Keeping everything in check you get the most out of this. Still feel the burn in the lats by rep 15. On the first set. Find the target angle to hit the group of muscle you want to work and stay locked. Today I went for mid/trap. Got a really nice pump really quickly.
• Lat Pulldowns 12 sets ( shoulder width + Unilateral) 25-15 reps.
100 on the stack, 50 for uni.
Shoulder‑to‑narrow rotation for 20 reps. Taking the time here is key. Keep the plan.
Unilateral rounds pushed for 25 on each side for 6 sets. On uni sets got to set 4 and form is changing as fatigue sets in. Dropping to 19,18,17. Then a few myo reps. Not counting burn out reps. Staying level on reps, going to have to find my balance then start going up.
• Seated Cable Rows
100lbs 3 x sets — 15, 14, 13
Full resets, tight pulls, 90‑second resets were mandatory. Form is a lot easier hit upper & traps. Slow and controlled. Thinking about the sweep from head high to hip, keeping the line straight in the movement. You will feel the load shifting out of the arms into the lats, as the shoulder blades rotating around the ribs, then into mid back under squeeze. Back and lats are working hard. Got some pump out of this. Definitely going to focus on getting water and minerals in today.
• Face Pulls
30 lbs. 25 reps x 3 sets
Rear delts take the hit. This is feeling good. Letting the weight pull out my arms. You can feel the shoulder blades rotating out and over then pulling together in middle of the spine. I hit 24, 23 21. Keeping everything level.
• Seated Cable Dumbbell Curls
60 lbs
Set 1–6 strong eccentric pull, then a very slow decent on a 4 count.
Arms were happy to do this. Tension kept on each arm for a set. This is done in a way – hard pull up...slow on the way down. This is the shaper or the bi's peak. I enjoy dumbbells. But the tension is here constant. Get into the deep stretch on this, where the arm is behind you a bit. My arms are pumping up nicely. Back is swollen and fat. Good stuff!
• Pullovers
75 lb dumbbell — 3×20
Sideways on the bench, letting gravity peel you open. Nothing uncomfortable in this loaded. Disciplined and controlled movements. Arch the back up in extended flattening out bringing it up. This is more than a lat movement. It builds core and deep on the tri's.
• Extra sets, spider curl,
90 seconds between sets
15 lbs x 3 sets hit 10 on this, for all 3. This is the finisher. Blood did come into the arms here. Feels really nice.
• Creeper's Pull-Ups, overhand
Hit bw+ a 25 plate, with grips on.
Did 6, 6, 5, failure reps not counting.
• THE Pink yoga block deficit pushups.
25 reps fast and explosive up, 3 count down, 2 count stretch, repeat. Second set my body is a pass today.
*DAILY FUEL BREAKDOWN
- Total Calories: 3,450
- Total Protein: 310g
- Total Carbs: ~460–480g
- Total Fat: ~75–110g
- Total Sodium: ~3,800–4,400mg
- Had a table spoon of honey.
• OVERALL NOTES
Well family I am definitely having a good time trying to learn something new at work. Just don't like being the fng. Everyone is being welcoming. Now its up to me to get my feet and shift gears and go. I will get this all figured out so I can do logs and workouts and work. Its been difficult to find the bodybuilding news only having a few hours at night. But thats not as important as just getting back to a normal. We will be keeping pressure and tempo up. Creeper doesn't back down!
TEAM USP NEWS June 16/2026
No news today, I will be trying to find the time to do my searching.
SCAM ALERTOnly place to officially to get your USP products is from;
* No other website is valid US-PHARMACIES
TEAM USP *"Built Different. Staying Dangerous."*
* USP'S Amazing products!
@Amanda Creeper
☆TEAM USP CHAMPIONS ☆
@catdadironman
@HarleyGuy
@LevButlerov
@MarkNV
@trenAMP
@Leozin
@BigVelvetG
@Chupapi7847
(This log is proudly sponsored by: US-PHARMACIES)
☆PROUD TEAM USP CHAMPION☆
• TEAM USP — DAY 3: Legs, Calves & Abs
Lower body work.
* 193.0 This morning.
• Oh boy, eyes open @0430. I am definitely feeling it, shaking rust off this morning. Mr.Ash waiting for me for me to get myself going. He is giving me a look of you good dad? Yeah buddy, I am good, I have something for that. USP gear on board at 50mg Sustanon 500. 50mg primo, 25mg mast e. 20mg tren a. Of course won't miss the Rockstar zero. We do our perimeter sweep this morning. Chickens water and food topped off. The chickens are throwing the buttnuggets. We have 8 this morning. Ash on the couch with his training videos and his avocadoblanket. I hit the Creeper dungeon and start walking on the treadmill to a good jog. 35 minutes we hit target zone 125—135. On to the stretches. Loosened the back and legs for the heat coming today. Should be 102 or more. Then open my chest up. It is pretty sore. Think the extra push up's are paying off. Finished off with my old school stretches Throw on the EVO, listening to MarkNV. Listening to my team is so Amazing Ups and downs and life, crazy stories. You are a good person for finding who you are brother, not letting someone else define "YOU"
• Leg Press
270 Stance narrow today.
Paused reps. Smooth and controlled.
4×12, quads feeling fine. With narrow stance getting really deep great stretch. Easy to come out the hole. This is feeling good and controlled over the knee straight. I keep doing some isolation leg extensions to warm up. Focused on rhythmic movement and time under load. All sets to 12. Feeling a bit better after just moving. Legs have been tighter than expected.
• Cable Crunches
We are staying at 150lbs. Spine arched, hips pulling through.
Controlled and systemic.
And doing 6 sets . I ran this up to 15. I take a solid 60 seconds to recover. I am still shaking hard by set 3 it's at rep 10 that the wall is starting, the last 2 sets were growing and mental cussing. The rest time in between sets is the only way to get this much done. Funny how mental clarity can come after not thinking and just doing what you know to do.
• Romanian Deadlifts x 5
120lbs, Belt tight. Hamstrings drawn tight. Close to the shins, keeping head up.
10 on set one, backed down on reps after 3 going to 10 and 10. Being methodically. Staying level in reps is winning. I am thinking about how tomorrow is going to be and feel.
• Calf Raises
120 lbs On a 2‑inch platform, heels hanging deep.
Stretch, squeeze up, repeat. 5 sets done at 10 reps. Set 5, my favorite. Is really burning today. I may want to back off this one.
• Hanging Leg Raises x 4
Weighted sets with 10 lbs on the feet.
Strict, no sway. Keep the work honest 10 reps with a rest of 60 seconds. I was lit up in the abs. Did 8 reps, 2 more sets. We are staying even.
• Smith Machine Squats x 4
250 lbs, narrow stance, tempo steady.
10 reps then 9, 8 for sets 3 & 4. Nice and smooth. Form feels good with the toes straight today. The foam block is being used here. Staying even.
• Hack squat x 3
started this off light as the finish touch. 150, 3 sets neutral stance, toes pushed down and straight 12, 10, 10. quads were on fire! Foam box is still being used. I should note I am high up on the plate. Mostly quad focused. I didn't do extra today.
• Daily Totals
- Calories: ~3,250–3,500
- Protein: ~320g
-Fats:~85–105g
- Sodium ~ 3,500 – 4,100
- Carbs: ~425–480 Moderate‑high
- Fats: Controlled, mostly from eggs + almond butter
• Notes of the Day
So new job is going well. The app they are having me use is crashing every time I try to load pictures so I may just get a tablet to try. Figure out the new computer system stuff, not a huge deal just takes time. I am able to take all my food for the day in my go bag, have filtered water out a faucet been getting 5-6, 45 Oz cups in. And added 5k steps a day in the first 3 day's so around 12-13 so far is the average. Seems like everyone is laid back. Think this going to be a good thing.
☆TEAM USP BODYBUILDING NEWS☆
JUNE 17/2026
Getting caught up has been interesting. Still the same stuff going on. Just have to make time to find it and dig into it.
SAMPSON DOUDA DROPS NEW TRAINING FOOTAGE
Sampson Douda posted a fresh training video today hitting back and shoulders, and the man is still a walking slab of granite.
• Size? Still enormous.
• Arms? Bonkers, borderline cartoonish.
• Detail? Hard to tell — lighting wasn’t stage‑style, but he’s clearly pushing volume and density.
• Energy? High.
• Intent? He’s training like a man who knows he’s expecting to dominate.
• TAMPA PRO HEAT CHECK
Nick Walker — All Signs Point to “Locked In”
Nick has been posting training videos + physique updates consistently.
• Conditioning: Sharpening.
• Fullness: Returning.
• Confidence: High.
• Intent: He’s clearly aiming to make Tampa a statement.
Jo “The Machine” Palacios
will need to bring A‑level posing, detail, and stage presence to make this competitive. Nick is not playing around.
• SOCIAL MEDIA PHYSIQUE SWEEP
Sampson Douda
• Back + shoulder session posted.
• Size still absurd.
• Arms look like they’re from a different species.
• Detail unclear but mass is undeniable.
Nick Walker
• Multiple training clips.
• Posing room shots show him tightening up.
• Midsection looking better!?
• Tampa Pro readiness is obvious.
Derek Lunsford
• Still doing the Phil Heath media tour strategy — podcasts, interviews, commentary, opinions.
• No physique updates today.
• Just more talking, less showing.
Andrew Jacked
• No new posts today.
• No stories, no training clips, no updates.
• He is in war mode
Hadi Choopan
• Silent today across all major platforms.
• No training footage, no statements, no leaks.
• Last clips he was a full house
TEAM USP (CREEPER’S THOUGHTS)
Sampson looks like he’s trying to remind the world that mass still matters. Nick is moving like a man who wants Tampa to be a massacre. Derek is talking more than training on camera, which always raises eyebrows. Andrew and Hadi staying quiet is either strategy or stagnation — time will tell. Right now, the loudest message is coming from Sampson’s arms and Nick’s consistency. Tampa is shaping up to be a proving ground. Jo better bring his best.
️ SCAM ALERT — TEAM USP WARNING️
There is ONLY ONE legitimate website:
https://us-pharmacies.to/
ANY other site is not legitimate!!!!
️The scam alert stays active.️
☆TEAM USP — Stay strong, stay focused!
• TEAM USP HAS ALL YOU NEED!
@Amanda Creeper
☆TEAM USP☆
@catdadironman
@HarleyGuy
@LevButlerov
@MarkNV
@trenAMP
@Leozin
@BigVelvetG
@Chupapi7847
☆PROUD TEAM USP CHAMPION☆
• TEAM USP — DAY 3: Legs, Calves & Abs
Lower body work.
* 193.0 This morning.
• Oh boy, eyes open @0430. I am definitely feeling it, shaking rust off this morning. Mr.Ash waiting for me for me to get myself going. He is giving me a look of you good dad? Yeah buddy, I am good, I have something for that. USP gear on board at 50mg Sustanon 500. 50mg primo, 25mg mast e. 20mg tren a. Of course won't miss the Rockstar zero. We do our perimeter sweep this morning. Chickens water and food topped off. The chickens are throwing the buttnuggets. We have 8 this morning. Ash on the couch with his training videos and his avocadoblanket. I hit the Creeper dungeon and start walking on the treadmill to a good jog. 35 minutes we hit target zone 125—135. On to the stretches. Loosened the back and legs for the heat coming today. Should be 102 or more. Then open my chest up. It is pretty sore. Think the extra push up's are paying off. Finished off with my old school stretches Throw on the EVO, listening to MarkNV. Listening to my team is so Amazing Ups and downs and life, crazy stories. You are a good person for finding who you are brother, not letting someone else define "YOU"
• Leg Press
270 Stance narrow today.
Paused reps. Smooth and controlled.
4×12, quads feeling fine. With narrow stance getting really deep great stretch. Easy to come out the hole. This is feeling good and controlled over the knee straight. I keep doing some isolation leg extensions to warm up. Focused on rhythmic movement and time under load. All sets to 12. Feeling a bit better after just moving. Legs have been tighter than expected.
• Cable Crunches
We are staying at 150lbs. Spine arched, hips pulling through.
Controlled and systemic.
And doing 6 sets . I ran this up to 15. I take a solid 60 seconds to recover. I am still shaking hard by set 3 it's at rep 10 that the wall is starting, the last 2 sets were growing and mental cussing. The rest time in between sets is the only way to get this much done. Funny how mental clarity can come after not thinking and just doing what you know to do.
• Romanian Deadlifts x 5
120lbs, Belt tight. Hamstrings drawn tight. Close to the shins, keeping head up.
10 on set one, backed down on reps after 3 going to 10 and 10. Being methodically. Staying level in reps is winning. I am thinking about how tomorrow is going to be and feel.
• Calf Raises
120 lbs On a 2‑inch platform, heels hanging deep.
Stretch, squeeze up, repeat. 5 sets done at 10 reps. Set 5, my favorite. Is really burning today. I may want to back off this one.
• Hanging Leg Raises x 4
Weighted sets with 10 lbs on the feet.
Strict, no sway. Keep the work honest 10 reps with a rest of 60 seconds. I was lit up in the abs. Did 8 reps, 2 more sets. We are staying even.
• Smith Machine Squats x 4
250 lbs, narrow stance, tempo steady.
10 reps then 9, 8 for sets 3 & 4. Nice and smooth. Form feels good with the toes straight today. The foam block is being used here. Staying even.
• Hack squat x 3
started this off light as the finish touch. 150, 3 sets neutral stance, toes pushed down and straight 12, 10, 10. quads were on fire! Foam box is still being used. I should note I am high up on the plate. Mostly quad focused. I didn't do extra today.
• Daily Totals
- Calories: ~3,250–3,500
- Protein: ~320g
-Fats:~85–105g
- Sodium ~ 3,500 – 4,100
- Carbs: ~425–480 Moderate‑high
- Fats: Controlled, mostly from eggs + almond butter
• Notes of the Day
So new job is going well. The app they are having me use is crashing every time I try to load pictures so I may just get a tablet to try. Figure out the new computer system stuff, not a huge deal just takes time. I am able to take all my food for the day in my go bag, have filtered water out a faucet been getting 5-6, 45 Oz cups in. And added 5k steps a day in the first 3 day's so around 12-13 so far is the average. Seems like everyone is laid back. Think this going to be a good thing.
☆TEAM USP BODYBUILDING NEWS☆
JUNE 17/2026
Getting caught up has been interesting. Still the same stuff going on. Just have to make time to find it and dig into it.
SAMPSON DOUDA DROPS NEW TRAINING FOOTAGE
Sampson Douda posted a fresh training video today hitting back and shoulders, and the man is still a walking slab of granite.
• Size? Still enormous.
• Arms? Bonkers, borderline cartoonish.
• Detail? Hard to tell — lighting wasn’t stage‑style, but he’s clearly pushing volume and density.
• Energy? High.
• Intent? He’s training like a man who knows he’s expecting to dominate.
• TAMPA PRO HEAT CHECK
Nick Walker — All Signs Point to “Locked In”
Nick has been posting training videos + physique updates consistently.
• Conditioning: Sharpening.
• Fullness: Returning.
• Confidence: High.
• Intent: He’s clearly aiming to make Tampa a statement.
Jo “The Machine” Palacios
will need to bring A‑level posing, detail, and stage presence to make this competitive. Nick is not playing around.
• SOCIAL MEDIA PHYSIQUE SWEEP
Sampson Douda
• Back + shoulder session posted.
• Size still absurd.
• Arms look like they’re from a different species.
• Detail unclear but mass is undeniable.
Nick Walker
• Multiple training clips.
• Posing room shots show him tightening up.
• Midsection looking better!?
• Tampa Pro readiness is obvious.
Derek Lunsford
• Still doing the Phil Heath media tour strategy — podcasts, interviews, commentary, opinions.
• No physique updates today.
• Just more talking, less showing.
Andrew Jacked
• No new posts today.
• No stories, no training clips, no updates.
• He is in war mode
Hadi Choopan
• Silent today across all major platforms.
• No training footage, no statements, no leaks.
• Last clips he was a full house
TEAM USP (CREEPER’S THOUGHTS)Sampson looks like he’s trying to remind the world that mass still matters. Nick is moving like a man who wants Tampa to be a massacre. Derek is talking more than training on camera, which always raises eyebrows. Andrew and Hadi staying quiet is either strategy or stagnation — time will tell. Right now, the loudest message is coming from Sampson’s arms and Nick’s consistency. Tampa is shaping up to be a proving ground. Jo better bring his best.
️ SCAM ALERT — TEAM USP WARNING️There is ONLY ONE legitimate website:
https://us-pharmacies.to/ANY other site is not legitimate!!!!
️The scam alert stays active.️☆TEAM USP — Stay strong, stay focused!
• TEAM USP HAS ALL YOU NEED!
@Amanda Creeper
☆TEAM USP☆
@catdadironman
@HarleyGuy
@LevButlerov
@MarkNV
@trenAMP
@Leozin
@BigVelvetG
@Chupapi7847
Agreed. He spent a lot of time getting big and staying there. Time to bring it in.
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