Approved Log Big training and Cycle Log with US-Pharmacies

[James Creeper]

TEAM USP — Rest & Recovery Log
Even on a “rest” day, the mission stays the mission. Kept the engine running with house chores, 30 minutes on the treadmill, and locked in every meal. Recovery isn’t passive.....it’s strategic.

And yes… the 19‑Nor sale is STILL LIVE. TEAM USP stays fed.

Meals & Macros
Meal 1 — Oatmeal & Eggs
500 cals | 32g protein

Meal 2 — Shake #1
280 cals | 22g protein

Meal 3 — Chicken & Rice
610 cals | 58g protein

Meal 4 — Shake #2
280 cals | 22g protein

Meal 5 — Rice Cakes + Almond Butter
380 cals | 12g protein

Meal 6 — Dinner Swap: Gluten‑Free Spaghetti + Ground Chicken (8 oz)
Approx. 650 cals | 50g protein
(Gluten‑free noodles + lean ground chicken = clean, easy digesting recovery fuel)

Meal 7 — Double Shake (Evening)
560 cals | 44g protein

Daily Totals
- Calories: ~3,260
- Protein: ~240g
-Fats:~96g
- Carbs: Moderate‑high (ideal for recovery)
- Fats: Controlled, mostly from eggs + almond butter

Dialed in. Consistent. No wasted motion.

Arnold Classic 2026 — Deep Check-In
The Open class is getting violent in the best way possible.

Final callouts are a war between Hadi Choopan, Nick Walker, Andrew Jacked, and Martin Fitzwater.
Hadi came in as the favorite, but Nick is applying real pressure—conditioning looks sharper than expected, and his structure is holding up under the lights.

Nick vs. Hadi is the storyline right now.
Nick’s fullness and clean look vs. Hadi’s razor‑sharp detail. Whoever nails finals conditioning takes it.
We all knew with Mike out it Was Wesley all day long, and still he brought what I thought would beat Mike anyway.

*Overall Notes
- Recovery day but still productive—house chores + treadmill kept the body moving.
- Food stayed clean, structured, and predictable.
- Dinner swap worked perfectly, easy digestion, high protein, no bloat.
- Energy Recharge
- TEAM USP momentum stays high with the 19‑Nor sale running.
- Watched a lot of the Arnold!

 

[James Creeper]

DAY 1 PUSH WORK
CHEST | SHOULDERS | TRIS

Rolled in a bit latter than normal I had to bring up the feeling a bit with some loud ass Heavy Metal. light cardio, 20‑rep push‑up bursts, mobility between rounds. Stretch the pecs arms back. After that The garage felt like a place to build the beast today. Wife’s leaning toward a hack squat/leg press upgrade, and honestly… that might be the move to do. My leg extension/curl setup is still creeper mode, but it gets the job done. Open to any battle‑tested opinions you all my know of.

Dumbbell Bench Press
12–18 reps × 5 sets
Started with the 60s expecting a grind, but the strength showed up angry. 20 clean reps and not a single form leak. Chest was locked, loaded, and disrespectfully squeezed tightly.

Incline Dumbbell Flyes — 15°
10–14 reps × 4 sets
15s in hand, full stretch, slow squeeze. Tempo got mean by the end, but the reps stayed honest. Hotrod building work.

Triceps Rope Pushdowns — 70 lbs
10–15 reps × 4 sets
Stack bumped, still hit 15. Tris burning like they owed me money. Clean lockouts, no cheating myself, just pressure.

Cable Lateral Raises
12–18 reps × 5 sets
Cross‑cable setup cooking all three delt heads. Only 10 lbs, but perfect isolation made it feel like a lot more. Traps stayed silent. Shoulders stayed loud.

Seated Overhead Dumbbell Press (Arnold Press)
8–12 reps × 5 sets
Bench nearly vertical, 30s rotating up. Last set hit 9 before the southern border slammed shut.

OVERALL NOTES
Today felt like one of those sessions where everything clicks the second you touch a weight. The focus was razor‑sharp, the pace stays controlled, and every set felt like adding another layer of armor. Strength came in heavy and stayed with me the whole way through. No wasted movement, no excuses, just clean execution and forward drive.

The garage had that lets build some shit feel, the kind where you walk in and your body already knows it’s time to grab a gear up. From warm‑up to cooldown, the work felt purposeful and stacked toward something bigger. This is the version of me that I like, just don't like the mirror. Still locked in, hungry, and building momentum.

And while the Arnold Classic judges were out there making… interesting decisions, TEAM USP still walked away with a win! because we’re running a 19‑Nor sale and the squad is feasting. And you better jump on it too.

BODYBUILDING NEWS — ARNOLD CLASSIC OPEN TAKE

Not agreeing with the final call at all.

Nick brought it for prejudging and brought it again tonight — dense, sharp, and consistent. Hadi tightened up and made it a real fight. But giving the win to Andrew? Yes, he’s huge. Yes, his chest is ridiculous. But he was off on day one, and both days his legs weren’t in the same league as Nick’s or Hadi’s. Nick was the most consistently dialed‑in guy on that stage. He just needs to lock down that midsection and bring some presence. Show some fire. Smile, bruh. Look like you’re enjoying the kill.

Bikini
Ashlen not getting the win stung, just because I like her, but that division is always tough to call from the outside.

TEAM USP keeps rising!

 

[James Creeper]

DAY 2 — PULL | BACK • BICEPS • REAR DELTS
Engine on. Focus locked. Wings in construction mode.

25 minutes on the treadmill at a steady 125–135 BPM—just enough to wake the system up and flip the switch into pull‑day aggression.

Bent‑Over Barbell Rows
40 lbs — 12, 12, 14
Back caught fire early. Clean path, tight hinge, every rep snapping into place.

Lat Pulldowns (Wide + Unilateral)
95 on the stack
Wide grip to narrow stretched the lats open for 16–18 reps. 6 sets, rotating grip.
Unilateral sets pushed past 20—pure wing‑expansion work.
Elbow‑to‑hip still the master class

Seated Cable Rows
110 lbs — 12, 15, 15
Controlled pulls, full resets, 90‑second rests.
Strength shows up when discipline does.

Face Pulls
30 lbs — 20 reps
Shadow of Intent in the headphones—dark, sharp, perfect tempo.
Rear delts lit up like warning lights.

Seated Cable Dumbbell Curls
85 lbs
Set 1: 11 slow, clean reps.
Set 5: 6 full reps + 6 partials. Arms smoked.

Pullovers
60 lb dumbbell — 3×20
Sideways on the bench, letting gravity pry the lats open.
Last set slowed to carve out width.


****OVERALL NOTES — Wings growing. Arms shaping. Blueprint evolving.
Day 2 is becoming a testing ground, curl variations rotating, angles shifting, and every tweak logged. The goal is simple: find the movement that delivers the most violent pump and crown it for the next cycle. Build massive arms, at 16.75" now

Lats are responding fast. Cable height, tension, and J3U cues are hitting hard each week. Stretch deeper, contract harder, grow wider.

Lower back felt a little off today getting it worked on tomorrow and stretching before legs. Still a strong day. Still forward momentum.

Metal heavy. Weights heavier. TEAM USP stays locked in!

DAILY BODYBUILDING NEWS — MARCH 8, 2026

Andrew Jacked takes the 2026 Arnold Classic Men’s Open
He walked out with the title and the $760K bag. Nick Walker in 2nd, Hadi in 3rd. The internet is still arguing about it.

Finals decision still catching heat
Judging chatter hasn’t slowed down. A lot of people aren’t buying the final call....and I am right there with them.

Arnold Classic brings massive energy
Seven divisions battled it out this weekend, with Classic, Men’s Physique, Bikini, Wellness, Fitness, and Pro Wheelchair all delivering big moments.

New champion in Pro Wheelchair
James Berger takes the top spot with Rajesh John out this year, new era incoming.

****And yes, Marvin “Pisswater” still running his mouth like he earned something. He didn’t. The community knows. I don't know his beef with Nick but he is disrespectful to the sport as a whole. Fuck that guy!

FINAL HOURS — FLASH SALE ENDING SOON
Only a few hours left for the TEAM USP weekend sale.
If you’ve been waiting—stop waiting.
Load up, level up, and keep the squad winning.

 

[James Creeper]

TEAM USP — DAY 3: Legs, Calves & Abs
Lower body got hammered, core got carved, and the bodybuilding world erupted today with drama....
Still my work Never stops! TEAM USP!!!

Bodybuilding News — March 9, 2026
The Fitzwater situation blew up across the industry today:

- Lee Priest said Fitzwater could be in a “bad place” after the backlash surrounding his Arnold Classic behavior.
- Fitzwater was criticized for allegedly shoving Nick Walker and refusing to shake his hand onstage, fueling the rivalry even further.
- All sponsors officially dropped Fitzwater, turning his post‑Arnold meltdown into the biggest storyline of the day. And I hope he doesn't hurt himself, no matter what I think of him.
*Stealing the accomplishments of the winners!!!

*Training Log

Leg Press
6 plates or 270lbs, stance locked, toes angled in.
Paused reps, no softness.
4×12 — quads detonated instantly.

Cable Crunches
40 lbs, rib cage crushed down, spine arched, hips pulling through.
Old rib barked but didn’t stop a single rep.
Controlled and brutal.

Romanian Deadlifts
140 lbs, back loosened, hamstrings lit up.
10 on the opener, then strategic 8s to keep the tank primed.

Calf Raises
135 lbs on a 2‑inch platform, heels hanging deep.
Stretch, squeeze, repeat.
Calves screaming.

Hanging Leg Raises
Weighted sets with 5–10 lbs on the feet.
Strict, no sway.
Abs torched, rib stayed quiet.

Smith Machine Squats
225 lbs, neutral stance, tempo locked.
8 → 10 → matched again for sets 3 & 4.
Reps climbing soon.

*Notes of the Day
Rest day tomorrow. Carbs going sky‑high, GH and glucose control in play.
Tank gets refilled because the work demanded it.
Wings still sore, they’re getting hammered on every session and responding exactly how they should. As well as the full rest between sets of 60 - 90 seconds is something I know now was killing my workout not doing them!


TEAM USP WEEKEND SALE CLOSING SOON!
The squad eats first, always.
Deals are live, and TEAM USP hits them early, hits them hard, and hits them together.
If you’re leveling up your stack or tightening your routine, grab what you need while the fire’s on.

*TEAM USP moves fast, moves focused, and moves as a unit.
If you’re with us, you’re leveling up * no exceptions!

*Sub Note
Diet stays simple and ruthless: slight breakfast tweaks, rice on standby, chicken crisped in the air fryer, protein shakes filling the gaps. Not really log worthy.
My wife’s down 80 lbs on Reta, locked in and consistent. She has Started joining in on more weight lifting
She’ll reverse out diet when I come on more PEDs, while I bump calories 200–500 (mostly carbs).
I will run a small Reta dose for BG support as long as hunger stays okay.

 

[James Creeper]

TEAM USP REST DAY LOG, CONTROLLED FIRE, ZERO LET‑UP

Rest day doesn’t mean soft. It means strategic recovery with intent, fuel with purpose, and discipline when the weights aren’t moving. The body was lit up today, soreness in all the right places, so the day off was earned. Still got 45 minutes on the treadmill, bumping the cardio and keeping the engine sharp.


BODYBUILDING WORLD, REAL MOVES, REAL DRAMA, REAL MOMENTUM

The sport didn’t cool off after the Arnold. It got louder, messier, and more competitive.

- Arnold fallout is still burning....Arnold Schwarzenegger called out sloppy posing on stage, saying it was “inexcusable” and that Andrew Jacked won because he kept his composure while others cracked.
- Lee Priest stirred the pot again....saying Martin Fitzwater might be in a “bad place mentally” after the shove incident with Nick Walker, calling out the sportsmanship issues everyone’s arguing about.
- Jay Cutler added fuel....saying Andrew’s win over Nick is “full of controversy,” hinting that the judging criteria conversation is far from over.
- Hadi Choopan chaos continues.... retirement rumors, visa issues, and conflicting reports about whether he’ll compete in the UK Arnold Classic have fans split.
- Strength world crossover, Jesus Olivares just pulled a 417.5 kg (920.4 lb) raw deadlift American record and unofficial IPF world record, reigniting the “powerlifting vs bodybuilding influence” debate.

This is the kind of noise that pushes the culture forward — judging standards, athlete mentality, federation politics, and freak‑level strength feats. TEAM USP feeds off this energy.

DAILY FUEL BREAKDOWN
- Total Calories: 3,085
- Total Protein: 240g
- Total Carbs: ~360–380g
- Total Fat: ~65–75g
- Total Sodium: ~3,800–4,400mg


MEALS, FULL MACRO + SODIUM BREAKDOWN

- Meal 1 — Oats & Eggs:
500 cal | 32g P | 60g C | 14g F | ~520mg sodium

- Meal 2 — Shake #1:
280 cal | 22g P | 30g C | 4g F | ~180mg sodium

- Meal 3 — Chicken & Rice:
610 cal | 58g P | 70g C | 10g F | ~900mg sodium

- Meal 4 — Shake #2:
280 cal | 22g P | 30g C | 4g F | ~180mg sodium

- Meal 5 — Rice Cakes + Almond Butter:
380 cal | 12g P | 45g C | 16g F | ~160mg sodium

- Meal 6 — Dinner (Chicken & Rice):
475 cal | 50g P | 55g C | 8g F | ~850mg sodium

- Meal 7 — Shakes #3 & #4:
560 cal | 44g P | 50g C | 10g F | ~300mg sodium

Clean. Consistent. Purposeful. Rest‑day macros right in the sweet spot. fueling recovery, priming growth, and keeping the machine running clean. The TEAM USP Way.

*NOTES REAL LIFE, REAL RECOVERY, REAL MOMENTUM

Soreness was heavy today and good feeling! The kind that signals progress, not problems. The day off was needed, and it hit perfectly.

Spent the day with the wife and the dog, exactly the kind of reset that keeps the mind sharp and the mission grounded. Trained Mrs. Creeper through a push day, and she crushed it. Talked with her about starting her own log. Told her straight: this isn’t a platform full of weirdos. there are women here who’d love to hear about her 80+ lb weight loss, her rebound, and her muscle‑building climb.

TEAM USP!!!!! Should Mrs. Creeper start logging her journey?
Let the squad speak.

 

[James Creeper]

DAY 1 — PUSH WORK
CHEST | SHOULDERS | TRIS

Rolled in earlier than usual and had to crank the heavy bass just to match the energy boiling up. Light cardio, 20‑rep push‑up bursts, mobility between rounds. Hit the treadmill for 40 minutes — pushing that endurance up like the fam suggested. Stretched pecs, arms, and back until everything felt primed.

The garage had that forge-the-beast vibe today. Wife officially pulled the trigger on the hack squat/leg press combo, and that’s about to change the whole lower‑body game. My extension/curl setup still works, but now the standard is rising — time to show up and match the upgrade.

Dumbbell Bench Press
12–18 reps × 5 sets
Started with the 65s expecting a grind, but the strength came in hostile. 18 clean reps, locked‑in form, chest doing exactly what it was told. Tight, controlled, disrespectfully squeezed.

Incline Dumbbell Flyes — 15°
10–15 reps × 4 sets
15s in hand, full stretch, slow squeeze. Tempo got nasty by the end, but the reps stayed honest. Hot‑rod chest‑carving work.

Triceps Rope Pushdowns — 80 lbs
10–15 reps × 4 sets
Stack bumped, still hit 15. Tris burning like hell’s heat. Clean lockouts, no shortcuts, just pressure.

Cable Lateral Raises
12–18 reps × 5 sets
Cross‑cable setup lighting all three delt heads. Only 10 lbs, but perfect isolation made it feel like 100. Traps stayed silent. Shoulders screaming like my metal playlist.

Seated Overhead Dumbbell Press (Arnold Press)
8–12 reps × 5 sets
Bench nearly vertical, 30s rotating up. Last set hit 9 before the Iranian navy sank — shoulders tapped out with dignity.

DAILY FUEL BREAKDOWN
- Calories: 3,085
- Protein: 240g
- Carbs: ~360–380g
- Fat: ~65–75g
- Sodium: ~3,800–4,400mg
- Meals: 6 total

OVERALL NOTES
Today felt like one of those sessions where the strength is waiting for you before you even touch a weight. Focus razor‑sharp, pace controlled, every set stacking armor. Strength came in heavy and refused to leave. No wasted movement, no excuses — just clean execution and forward drive powered by TEAM USP.

The garage had that let’s build something dangerous feel. From warm‑up to cooldown, everything felt intentional and aimed at the bigger picture. This is the version of me I respect — locked in, hungry, and pushing momentum forward even when the mirror tries to talk back.

TEAM USP NEWS
Saint Patrick’s Day is creeping up. You already know what that means — green‑lit chaos. Keep your eyes open. Something’s brewing.

BODYBUILDING NEWS — TODAY’S HEAT CHECK

- Samson Dauda turns 40 today — the 2024 Mr. Olympia hits a milestone birthday, and the bodybuilding world is celebrating the rise of a champion who started with nothing more than “I just want to get a bit bigger.” That line aged like iron.

- Arnold Classic 2026 scorecards dropped full official results from both Friday and Saturday are now out, with prejudging photos circulating everywhere. The dust is still settling on some of the placements.

- Detroit Pro is next up — March 14th is the next battleground for Men’s Open. Fouad Abiad promoting, and the lineup is expected to be tight.

TEAM USP keeps rising!