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• DAY 2 — PULL | BACK • BICEPS • REAR DELTS
• 0500 Up and a bit behind normal time. Cpap machine I am adjusting to. 6hr 31min. Still not super restful sleep, having trouble falling asleep. Mr Ash's wants to go, light burning away. Throw on the grey sweats. Get my USP gear on board of
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Primo 50mg
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Mast e 25mg
Deca 20mg
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Throw on the robe, Mr. Ash and I do our perimeter sweep, water chickens, plants, yard, 8 buttnuggets this morning! set up Ash with his avocado 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 tight. So getting up 30 min earlier, getting in a full workout is going to be tight. Did 10 minutes of work on my shoulder in the Creeper's stretch then set up for warm up sets back to 1/2 working weight.
* 191.8 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 back. Got a really nice pump really quickly. And it didn't seem to bother the shoulder doing this. We stay even with the book.
• Lat Pulldowns 12 sets ( shoulder width + Unilateral) 25-15 reps.
85 on the stack, 35 for uni.
Shoulder‑to‑narrow rotation for 20 reps. Taking the time here is key. Keep the plan.
Unilateral rounds push for 20 on each side for 6 sets. Uni got 20 reps for 2 sets. And checked shoulder movement, Did 2 more sets, feeling okay. Went for 2 more sets, at 20 reps. Not too much longer I feel we will be back to normal. We bumped 10 lbs for each
• 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 good pump out of this.
• 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.
• Standing 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.
• Pullovers
80 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. Up 5 lbs today.
• Extra sets, spider curl,
90 seconds between sets
Slow and controlled on the first 5, quicker on the second 5 to really pump the blood in.
15 lbs x 3 sets hit 10 on this, for all 3. This is the finisher. Blood did come into the arms here. Big vein'y pump.
• Pull up's, I did 15, pause and did the Creeper stretches. Then got 15 more. We will call this a big win! As no pain or niggling felt.
*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 cpap machine got us of 6hrs sleep only woke up twice to pee. So time will be needed to adjust better but definitely trending the right way. The rest of the day was super busy 11966 steps in at 104 degrees. 2.5 gallons of water put in. Mrs Creeper has being pretty distant. And short tempered. Her depression is definitely in control. It is hard for me to understand as my brain functions totally different. I tend to take challenges head on despite odds or expectations. Where depression is a sand pit that swallowing you up slowly. And the more you fight the worse it gets. I don't know how to help. Other than just be there when needed. Or get her more busy in the gym. I know it doesn't fix it. But sure as hell helps.
TEAM USP — BODYBUILDING NEWS
July 15/2026
• BREAKING NEWS — TRAGEDY IN BRAZIL
Mailson Araújo Passes Away at 35
The global bodybuilding community is mourning the sudden death of IFBB Men’s Physique Pro Mailson Araújo.
“Araújo collapsed at his home in Alagoinhas, Brazil… his mother, a nurse, desperately tried to revive him… but he was pronounced dead.”
He earned his pro card at the 2023 Arnold Classic South America and was prepping for this weekend’s Musclecontest.
This is the dominant headline across all verified outlets. No cause of death was reported.
• MR. OLYMPIA 2026 — PREP
Hadi Choopan — Aceto’s Midsection Warning
Chris Aceto publicly commented on Choopan’s massive size increase.
“Aceto cautioned that while ‘bigger is better,’ Choopan’s new mass could risk widening his midsection…”
Choopan is now working with Milos Sarcev.
Ramon Dino — 10 Weeks Out, Peeled Update
From your document: “shared a mind-blowing, ‘peeled’ back update… pulling out all the stops to preserve his lean conditioning.”
Dino continues widening the gap between himself and Mike Sommerfeld.
Olympia Schedule Change — Fitness Finals Moved
Official Olympia IG confirmed the Fitness Olympia Finals are now on Saturday night for prime-time coverage.
• WOMEN’S BIKINI
Elisa Pecini Wins the Republic of Texas Pro
From your document: “Elisa ‘Isa’ Pecini… winning 1st place… out-posed runner-up Brittany Gillespie and 3rd place finisher Lexus Redmond.”
Her conditioning has experts projecting a top‑five threat for the 2026 Olympia.
2026 Bikini Qualification Matrix Released
IFBB Pro League posted the updated point system:
• Tier 1 win = automatic qualification
• Top 3 at prior Olympia = automatic qualification
• Otherwise: top 25 point earners qualify
Chicago Pro (July 17) — Stacked Bikini Lineup
Official rosters dropped; athletes are scrambling for late‑summer points before the qualification window closes.
• MEN’S OPEN BODYBUILDING
Dorian Yates Critiques Modern Open Physiques
From your document: “Yates heavily criticized what he views as an over-reliance on local site enhancements… fans pointed out his comments felt like a direct critique of reigning Mr. Olympia Derek Lunsford.”
This sparked a major debate across platforms.
Final Six Olympia Qualifiers Remaining
Remaining shows:
• Huanji China Pro — July 26
• Tampa Pro — August 1
• Lenda Murray Pro — August 8
• Texas Pro — August 15
• Austrian Oak Pro — August 23
Krizo & Tonio Burton — Officially Qualified
Both athletes are locked into the 2026 Olympia roster.
• TAMPA PRO — MEN’S OPEN UNOFFICIAL COMPETITOR LIST (July 30–Aug 1)
Top Confirmed Heavyweights
• Nick Walker
• James Hollingshead
• Charles Griffin
• Tim Budesheim
• Joseph Palacios
• Patrick Moore
• Kennedy Anyanwu
• Jonathur Duncan
• Daan Mansens
• Gianluca Di Lorenzo
Weekend Division Breakdown
Men’s: Open, 212, Classic Physique, Men’s Physique
Women’s: Bikini, Wellness, Figure, Fitness, Women’s Physique, Women’s Bodybuilding
Masters: 40 / 45 / 50 / 55 / 60 classes
• SOCIAL MEDIA
• Nick Walker — Tampa Pro hype dominating YouTube analysis
• Hadi Choopan — mass size gain, in the cut, posing. Big but legs look small
• Derek Lunsford — Biceps stim therapy, not sure if he can force oil out now.
• Sampson Dauda — guest posing clip still circulating. He has been on the grind, cutting.
• Andrew Jacked — pose and training video clips no leg shots looking big. No major surprises
• Andrea Shaw — Rising Phoenix HIIT routine viral
TEAM USP — (CREEPER’S THOUGHTS)
Mailson Araújo’s passing sets a somber tone today a reminder of the razor-thin line this sport walks. I will be looking for autopsy report. Meanwhile, Olympia prep is hitting maximum velocity: Choopan’s size gamble, Ramon Dino’s surgical conditioning, and Pecini’s Texas takeover all shift the competitive landscape. Tampa Pro is shaping into a battlefield with Nick Walker at the front of the charge. The qualification clock is screaming, and only the sharpest athletes will survive the next six weeks. TEAM USP keeps the feed clean.
SCAM ALERT
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Speaking of, EVO has a page showing scams found a new one has been posted for kitsforless. So please check it often for updates and stay safe!
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morning. Daily progress and stretching is paying off. Shoulder was not stiff this morning. Mr.Ash bolted down stairs waiting for me. USP gear on board.
I have electrical problems on a Mercedes to figure out. Its proven to be an ass kicker to other technicians. And has taken me down the rabbit hole. It has can bus communication issues keeping computers on draining the battery system down. I have un fucked other work. GPS unit, some kind of wireless controller and repairs to damaged wires. I'll will get it pinned down soon! 
️ SCAM ALERT — TEAM USP WARNING
2026 Mr. Olympia — Men’s Open Qualified Athlete List 
We go outside to do his show and he sniffs everything as we do the normal perimeter sweep. Water the chickens and plants, we got another 11 anabolic buttnuggets this morning. I am gimpy this morning waddling around with Ash. the Creeper's dungeon is needed! I started off walking the treadmill for 10 min to a slow jog for an other 25 minutes. Lower back started getting tight in the lower back. Transitioning to the floor I took my time and stretching out every angle I can on my legs. Stretch out my back really well. Finished off with my old school standard stretches. Then as customary now on rest days I normally do some push up's and pull up's. So to start, on my bench I do my Creeper stretches. Letting weight hang in my hand rotating in a small circles. Let it pull on everything in the shoulder. At 30 lbs. Switched out and do both sides. Doing 4 or 5 sets of this helps let the tension out of the shoulders.
