Approved Log Big training and Cycle Log with US-Pharmacies

[James Creeper]

DAY 1 — PUSH WORK
CHEST | SHOULDERS | TRIS

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• Started the day at 0430. Dawn patrol schedule. Feeling okay. Bit stiff and tired. Another Monster day at work yesterday. I grab my pre loaded pin of USP gear. I will add 20 mg of deca for some joint relief for a few day's.
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Gear beamed aboard, throw the science officers robe on to do the perimeter sweep, water the yard we have No eggs again this morning, think I will try and add some more heat to the coop. I hit the Creeper dungeon Turned on my heavy music mix. Started on the treadmill walking for 10 then bump it up to the jog hitting the target zone for 25 minutes. Start doing my yoga stretches, getting everything loose and limber. Was pretty tight all the way around. So into work, started off with my Creeper stretches slow circles with a 30 lb dumbbell on the bench at an angle to let the weight pull on the shoulders and warm. Set up warm up sets.

* 195.0 this morning
* 5hrs 41 min sleep. Cpap in use. Kinda shit night. Woke up a lot.

*WORK SETS

• Dumbbell Bench Press 12–18 reps × 5 sets @ 100 lbs ( per the voice )
10 clean reps, locked‑in form, chest tight and squeezed hard I focus from deep stretch the weight just hanging on the pecks. Can really feel the tension at the bottom. From the bottom acceleration increases out of the hole to the top. To a center convergence. A show of controlled violence. Slowing down to imagine and feeling squeezing the chest as tight as possible. On set 2 dropped back to 8 and then matching 8 stalling into some partials to dropping the dumbbells. Next set 6 to fail, and again 6 to fail. Lot of dropped dumbbells this morning. And a cooking chest. We had a goal of hitting 100's we did it efficiently. Without it just being thrown around. No gym bro ego lifting. A plan put out, followed and cleanly done without injury.

• Incline Dumbbell Flyes — 15°
Went straight to 30 reps x 20 lbs, 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.
We at 20 lbs, dropped to 15lbs and did 30 more reps without pause. Dropped to 10 lbs stalling at 28. We stay level.

• Triceps Rope extensions Overhead — 60 lbs.
10–15 reps × 4 sets
Focused, feeling the contractions from top to bottom, keeping the pace. To keep time under tension. On the retraction movement I slow the movement to bring tension to max stretch then an accelerated movement up. On a 2 and 4 count on the movements. Set 3 hit 14, then 13. We stay even in the book of pain.

• Cable Lateral Raises
12–18 reps × 5 sets, 15 reps target.
Cross‑cable setup we are at 10lbs. Controlled in tempo. Adjusting stance to hit all the fibers in the shoulders by being forward, neutral and behind. And didn't seem to bother any. We are level with my notes.

• Seated Overhead Dumbbell Press (Arnold Press)
8–12 reps × 5 sets
Bench nearly vertical, 30 lbs up and all sets at 12 reps, nothing seems to be hitching in the movement. This felt really good. Still shaking. The press and flys are showing.


* Extra sets Pull-Ups & Push-ups
Starting of with 15 push up's on the foam blocks. Took a minute to recover. Did 10 more. My chest pulsing with my heartbeat.
* Pull up's
Did 10, took a minute got 7 more. CNS is sizzling. Still got good stretch in with the 45 plate, let tension out of my spine.


* Then more Creeper stretches. Keeping the shoulders loose.


• DAILY FUEL BREAKDOWN
- Calories: 4,400—4,750
- Protein: ~400–450 added protein powder to everything
- Carbs: ~460–480g
- Fat: ~100–130g
- Sodium: ~4,800–5,800mg
- Meals: 6 total
- I blender up 4 cups of cooked rice with water till very smooth

* Notes of the Day


TEAM USP Bodybuilding News
10/07/2026


• PMMA CONTROVERSY (LEAGUE‑WIDE)
A league‑wide debate erupts over suspected PMMA filler use.
Visible structural anomalies in quads and other muscle groups like biceps and delts spark accusations that judges are ignoring cosmetic augmentation.
Fans call it a growing integrity crisis. And we have all seen them awarded at top levels for it. But where is the line drawn? A body is built in this sport, not injected with fillers to make up deficits.


• MARTIN FITZWATER INJURY UPDATE
Fitzwater’s left lat bruising at the Olympia is now tied to worsening chronic scar tissue from his 2025 SLAP tear.
Back width compromised.
Emotional fallout continues after his 12th‑place finish.

• IAIN VALLIERE COMEBACK TEASE
Valliere begins aggressive dieting for a late‑2026 / early‑2027 return.
Clarifies Expo high‑BP scare: undersized cuff + sleep deprivation + stimulants.
Not a chronic condition.



• 2027 ARNOLD CLASSIC EARLY POLLS
Samson Dauda: 38%
Andrew Jacked: 36%
Nick Walker: 25%
Early fan/analyst projections show a razor‑thin three‑man race.

• MIKE SOMMERFELD SKIPS OFF‑SEASON
Sommerfeld ignores the standard post‑Olympia break.
Jumps straight into prep for the Southern Muscle Showdown.
Already qualified for 2027 Olympia—chooses momentum over recovery.


• Extra tid bits
• Nick Walker — 2027 Arnold Intent: Walker publicly states he’s chasing the Arnold to prove dominance over Lunsford.
• Hadi Choopan — 2027 Arnold Target: Milos Sarcev confirms Hadi is aiming at the Arnold Classic.
• Andrew Jacked — Dryness Critique: Chris Aceto says Andrew needs to be “drier,” comparing him to Flex Wheeler.
• Missy Truscott — Retirement: 3x Fitness Olympia retires due to major health issues.
• Global Pro Circuit Results:
◦ Tonio Burton wins Pharlabs Mexico Pro (Open).
◦ Andrea Presti wins Everest Muscle Legends Pro (Open).
◦ Radoslav Angelov wins Balkan Grand Prix Pro (212).


TEAM USP — CREEPER’S THOUGHTS
The Olympia crowned Walker, but the real storyline now is the collision of integrity, health, and ambition. PMMA accusations, chronic injuries, retirements, and comeback hunger are reshaping the sport landscape. The 2027 Arnold Classic is already looking like a second Olympia. Only the athletes who manage health and precision will survive the next era.





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@Amanda Creeper

☆TEAM USP CHAMPIONS ☆
@catdadironman @HarleyGuy @LevButlerov @MarkNV @trenAMP @Leozin @BigVelvetG @Chupapi7847 @RoidRageWife

 

[Mobster]

but the real storyline now is the collision of integrity, health, and ambition. PMMA accusations, chronic injuries, retirements, and comeback hunger are reshaping the sport landscape.

What's your actual thoughts on this?

 

[James Creeper]

☆This log is proudly sponsored by;
US-pharmacies ☆

☆PROUD MEMBER OF USP CHAMPIONS☆

• DAY 2 — PULL | BACK • BICEPS • REAR DELTS

• 0430 up way too early for a Saturday. Need to get a few things done this weekend. Just not all today. Do my normal routine. My preloaded pin of USP gear transported on board. Throw on the sweats. Head to the fridge for my sugar free Rockstar. Do the yard walk. Mr. Ash wanted to join this morning. He needed to do his spot checks. And quickly wanted back in, but we got the chickens food and water done. No eggs. And just ran out. So back to lame store eggs.
Sustanon 500 at 30mg,
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Headed to the Creeper dungeon. Did yoga for 30 minutes stretch out very deep paying attention to opening up my chest and back before getting on the treadmill for 30 minutes. Did a few minutes of work on my shoulders in the Creeper's stretch then set up for warm up sets. Turned on my morning mix and get down to work.

* 195.1 This morning
* 7hr 22min sleep with Cpap. Just woke up a few times to pee.

• WORK SETS —

• Bent‑Over Barbell Rows (Bar 45lbs)
145 lbs total — 15, 15, 14
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 back, 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. Getting the good burn on this. Last rep was lost, but still a win, added 10 lbs

• Lat Pulldowns 12 sets ( shoulder width + Unilateral) 25-15 reps.
100 on the stack, 50 for uni.
Shoulder‑to‑narrow rotation for 25 reps. Take 60 seconds, Taking the time here is key to push the reps up. Keep the plan. Set 5 was a push and ground out the 25. set 6 at 16 I was fatiguing hard keep breathing under control and focused on this last few. Took a few minutes to recover. Breathing heavy.
Unilateral rounds push for 25 on each side for 6 sets. Uni got 25 reps on all but the last 1 were much more challenging and had to push hard to 22. Dropping weight last set 10 lbs pulled off. 35 reps left side matched for right. Had to take a minute to recover. This is torching the lats and obliques.

• Seated Cable Rows
100lbs 3 x sets — 15, 15, 15
Full resets, tight pulls, 90‑second resets were mandatory. Form is smooth. upper & mid 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 harder than normal. Barbell rows is having a lasting effect with
pushing reps on pull downs.

• 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, 22. Still down a few reps. Gassed pretty quickly. Form shaking. But feeling good.

• Standing Cable Curls
62.5 lbs
Set 1–6 strong eccentric pull, then a very slow decent on a 4 count.
Arms are always 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. 12 x 4 and 10 x 2 for the last 2 sets. Added 2.5 lbs

• Pullovers
90 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. And dam, it felts good. We added 10 lbs per the (voice)

• Extra sets

Creeper curl
60 seconds between sets. Hand pronation away from you. Letting the wrist bend coming up and flattening out on the way down.
Slow and controlled on the first 5, quicker on the second 5 to really pump the blood in.
15 lbs x 4 sets. Hit 10 reps for all 4. This is the finisher for the bi's and forearms.

• Pull up's, started of with a 45 plate and decompression of my back then I did 5, with the belt and 25 lbs.I rested a minute and I and got 5 more in.
Time to eat!!!

*DAILY FUEL BREAKDOWN
- Total Calories: 3,800~4,250
- Total Protein: 400-420
- Total Carbs: ~460–480g
- Total Fat: ~75–110g
- Total Sodium: ~3,800–4,400mg
- Had a table spoon of honey pre workout
- been adding extra protein powder to shakes.

• OVERALL NOTES
Forearms looking pretty awesome, grainy and deep cuts, lots of veins. Feeling pretty sore and run down come Friday, not feeling super energetic. I actually went and laid back down at 0715, crashed out for another 3 hrs. Don't have anything planned for the rest of the day. So going to enjoy some family time. And eat a bit extra try and get refreshed and top up the tank for the week to come. Amanda and kids are doing well. K is at this new high-school and thats been a challenge. She is taking the pressure well. Its a better school. But new and different is hard especially for a teen. I am proud of her for taking the challenge on to better her life!



TEAM USP — BODYBUILDING NEWS
10/12/2026

• EVLS PRAGUE PRO — MEN’S OPEN RESULTS
The EVLS Prague Pro delivered one of the cleanest, most decisive wins of the season. Michal Krizo walked in sharper than expected — tighter midsection, improved back density, and a level of dryness he hasn’t consistently shown in past outings. Judges rewarded him for front double dominance, side chest fullness, and a dramatically improved rear lat spread.
Shaun Clarida brought trademark granite conditioning but lacked the sheer mass to challenge Krizo.
The win gives Krizo an early qualification for the 2027 Mr. Olympia, allowing him to skip the grind of chasing points and focus on long-term improvements.
This show also highlighted the European surge. Prague continues to be a proving ground for Olympia-level physiques.


• KRIZO PHYSIQUE UPDATE — 1 DAY OUT
Krizo’s pre-show update was a shockwave: deeper separation in quads, rounder delts, and a tighter waist than his 2026 Olympia showing.
The bodybuilding community immediately speculated that he was peaking better than ever and the stage confirmed it.
His coach emphasized a carb-load strategy focused on slow-digesting sources to avoid spillover, which paid off with crisp lines and a fuller chest.
This update set the tone for Prague and hinted that Krizo may finally be entering his “dangerous era.”

• ARNOLD SCHWARZENEGGER — CREATINE WITHOUT TRAINING?
Arnold revisited a classic supplement debate: Does creatine build muscle without training?
His stance: creatine is a proven performance enhancer, but without resistance training, the benefits are minimal.
He referenced studies showing increases in water retention and ATP availability, but emphasized that muscle growth requires stimulus, not just supplementation.
The conversation reignited interest in old-school supplement philosophy, train hard, eat right, and use creatine as a tool, not a shortcut.


• MILOS SARCEV — HADI WOULD HAVE BEATEN NICK WALKER?
Milos stirred controversy by claiming Hadi Choopan would have beaten Nick Walker at the 2026 Olympia.
His reasoning: Hadi’s structure, density, and back shots would have edged Walker if Hadi had matched Walker’s conditioning.
This comment split the community, some agree Hadi’s shape is superior, others argue Walker’s freak factor and improved symmetry made him unbeatable.
Sarcev’s statement adds fuel to the growing narrative that the 2027 Olympia could be a historic clash of former champions.


• SHAWN RAY — CALLS NICK WALKER’S PHYSIQUE ‘UGLY’ / WIN A ‘FLUKE’
Shawn Ray continued his pattern of controversial takes, calling Nick Walker’s physique “ugly” and labeling his Olympia win a “fluke.”
Ray argued that Walker’s shape lacks flow and that his victory was due to other competitors being off.
Fans and athletes pushed back hard — pointing out Walker’s improved taper, better posing, and undeniable stage presence.
This feud highlights the generational divide: old-school aesthetics vs. modern mass-and-conditioning dominance.



TEAM USP — (CREEPER’S THOUGHTS)
The sport is entering a chaotic period, legends falling, newcomers rising, and every show rewriting the rankings.
Nick Walker’s win didn’t just crown a champion; it started a firestorm.
Krizo’s Prague dominance proves Europe is no longer a secondary battleground.
Classic Physique is shifting, Women’s divisions are stabilizing, and the Men’s Open is becoming a revolving door of champions.
2027 is shaping up to be the most unpredictable year in bodybuilding since the 90s.


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@Amanda Creeper

☆TEAM USP CHAMPIONS ☆
@catdadironman
@HarleyGuy
@LevButlerov
@MarkNV
@trenAMP
@Leozin
@BigVelvetG
@Chupapi7847
@RoidRageWife

 

[Mobster]

Krizo ain't sh*t.

Try Ryan Terry, James Hollingshead, , Sasi, Yates, Duada and more. AI KNOWS NOTHING

 

[James Creeper]

Krizo ain't sh*t.

Try Ryan Terry, James Hollingshead, , Sasi, Yates, Duada and more. AI KNOWS NOTHING

Ooooohhhhhh spicy! Love it!

 

[James Creeper]

(This is sponsored by US-PHARMACIES)

☆PROUD TEAM USP CHAMPION☆

• TEAM USP — DAY 3: Legs, Calves & Abs
Lower body work.

* 195.3 This morning.
* 7hr 16min sleep with Cpap.

• Started my day 0600, Mr. Ash was not having it, its too early for him on a weekend. Charge the phaser banks with my pre loaded pin of USP gear. Grab my Rockstar zero and do the perimeter sweep. Still no eggs this morning. We have had lingering storms for a while in the high country. This next week it looks like its going to bring a lot of moisture and snow down lower to us soon.

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To the Creeper dungeon and start walking on the treadmill to a good jog. 35 minutes we hit target zone 125—135. Eat my spoon full of honey with some electrolytes and a banana. Then to the Yoga stretches. Loosened the back and legs. On to opening my chest up, as well as the Creeper stretches using 30lbs in hand, swirl the weight, letting the shoulder fibers get stretched good. Slowing down and reverse the spin. Turned on some tunes and load the warm up sets.
Do my old school stretches talk myself into making the best of today.

• Leg Press

300lbs narrow stance today.
Paused reps. Smooth and controlled.
4×12, quads feeling fine. With narrow stance getting as deep as possible. Still using foam blocks and a lifting belt, keeping myself in check to keep knees loaded right. Great stretch. Controlled chaos coming out the hole. Just like launching a drag car. keeping the knee straight. I am doing some isolation leg extensions to warm up. Focused on rhythmic movement and time under load. All sets to 12. Everything felt pretty good starting off. Last set is a test. Last 4 reps is a good pause and breathing. Don't sell yourself short and give up. The last reps are where the money is made.

• Cable Crunches
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 after set 3. I am still shaking hard by set 4 that the wall is starting, before it was the end of set 3. Start zoning out, feeling the body work. The rest time in between sets is the only way to get this much done. This gets the blood flowing good. Heart rate up 130-145. Hot already, rolling sweat. Bit warm in the dungeon. Lol 50 degrees.

• Romanian Deadlifts x 5
130lbs, Belt tight. Hamstrings drawn tight. Close to the shins, keeping head up.
10 on set one, backed down on reps after 2 going to 10 and 9. Then 8. Being methodically. Staying even


• Calf Raises
140 lbs On a 2‑inch platform, heels hanging deep.
Stretch, squeeze up, repeat. 5 sets done at 10 reps.
Do note, this is on the Smith Machine.

• Hanging Leg Raises x 4, grips on.
Weighted sets with 10 lbs on the feet.
Strict, no sway. Keep the work honest 10 reps with a rest of 30 seconds. I was lighting up in the abs. Did 8 reps, 2 more sets. We are staying even.

• Smith Machine Squats x 4
300 lbs, wide stance, tempo steady.
10 reps then 9, 8 for sets 3 & 4. Nice and smooth. Form feels good with the toes slightly out. Getting deep, a controlled ignition from the hole. Imagine a piston pumping in an engine. Staying even.

• Hack squat x 3
started this off light as the finish touch. 180, 3 sets neutral stance, toes pushed down and straight 15,14,13 quads lighting up! Foam box is still being used. I am standing a bit higher than mid plate. I know we can add more work to this one, just a bit redundant. Staying even with reps today.

* Extra set Leg Curls
4 sets at 35lb. 12×4

* Extra set pull up's
I look forward to the decompression. So I put a 45 plate on, did a pull up and just relaxed to just stretch to start, exhale....pop pop pop.......groovy
Did 5 X 3 with the 25lbs on the belt. Smooth controlled movements, definitely a forcefully done concentric. Slow disciplined decentric. You will focus on what groups of muscle fire when, as you go up and down. I find this helps me get the most out of this.
Time to eat!


• Daily Totals
- Calories: ~3,850–4,250
- Protein: ~400–425
-Fats:~85–105g
- Sodium ~ 3,500 – 4,100
- Carbs: ~425–480 Moderate‑high
- Fats: Controlled, mostly from eggs + almond butter
‐ Added protein powder across all shakes

• Notes of the Day
195.2 lbs
7hr 42min of sleep. Cpap is used
Rest of the day was chill no major stresses. Changed the oil in dad's audi. Mowed the yard short. Will probably have to mow one more time this year. Have the 49ers and Broncos playing today. Amanda is a Broncos fan but is becoming more of a 9ers fan. Her first game we did this match up in Denver. Hope to do it again sometime. Looked like it was hot there at Levi stadium. Planning going to see my brother this evening see how he is doing. But thats what's going on with the Creeper's.

 

[James Creeper]

TEAM USP Bodybuilding News



10/13/2026
Bodybuilding News – October 14, 2026



Post-Olympia competition & fallout



• Tonio Burton – 2027 Gameplan:

◦ Status: Officially qualified for 2027 Mr. Olympia.
◦ Strategy: Coasting into Pittsburgh Pro, micro-progress focus, tight waistline priority, no reckless size chase.

◦ Narrative: Direct physique comparisons to Andrew Jacked fuel his refinement-first approach.



• EVLS Prague Pro – Open results & retirement note:

◦ Winner: Michael Krizo takes Prague Pro, not at absolute peak but enough to edge the field.

◦ Runner-up: Pavl Baron pushes hard with cleaner midsection and tighter control.

◦ Legend exit: William Bonac confirms retirement from the pro stage, closing a multi-era career that stretched through multiple Olympias.



• Judging fallout & opinion wars (Olympia):

◦ Dorian Yates: Publicly backs Nick Walker’s win, calls out “fake news” around the decision.

◦ Tyler Manion: States he had Samson Dauda beating Walker 5 poses to 3—fueling ongoing debate.

◦ Rich Gaspari / Chris Aceto / Terrick El Guindy:

▪ Gaspari: Walker deserved the win; Lunsford “not at his best.”

▪ Aceto: Doesn’t dispute Walker’s victory but highlights Lunsford’s conditioning edge. (Not sure what he was looking at)

▪ Terrick: Breaks down the specific poses that swung the title to Walker.



Monster off-season updates



• Urs Kalecinski – near 300 lbs:

◦ Class: Classic Physique / Open

◦ Off-season weight: Approaching 300 lbs while maintaining structure.

◦ Roadmap: Aggressive itinerary with hints toward 2027 New York Pro and Pittsburgh Pro appearances.



• Nick Walker – no off-season brakes:

◦ Current status: Fresh off Olympia win, immediately back to heavy quad-focused leg days.

◦ Stance: No extended downtime; early dial-in for 2027 Arnold Classic despite some voices saying skip it.

◦ Industry chatter: Bob Cicherillo and Shawn Ray publicly advise Walker not to do the 2027 Arnold, arguing the “ship has sailed” on certain matchups—adding more tension to his schedule decisions.





Regional & natural competitive circuit



• DFAC Muscle Mayhem – Caribbean:

◦ Location: Camana Bay.

◦ Field: 25 elite natural athletes across pro, amateur, and transformation divisions.

◦ Highlight: Strong Caribbean representation with US athletes mixing in, pushing the natural scene’s visibility and legitimacy.



• NPC Idaho Cup Natural & NPC Linear Idaho Cup:

◦ Timeline: This weekend.

◦ Status: Final registration locked; athlete spotlights live.

◦ Storyline: Former 2017 overall champ Bobby Serna tracking a comeback nine years after his Idaho Cup victory—local hero narrative with national interest.



• 2027 Mr. Olympia qualification window:

◦ Period: August 31, 2026 – September 12, 2027.

◦ Implication: Every pro show from now is part of the qualification chessboard—Pittsburgh, New York Pro, Prague, and regional qualifiers all feed the 2027 lineup.



• Legacy notes:

◦ Bonac: DNP at 2026 Olympia, then Prague retirement confirmation—clean narrative arc for “final season” coverage.

◦ Brandon Curry: Still top 10 at Olympia at 44, maintaining roundness and staying relevant in late career.



TEAM USP — (Creeper’s Thoughts)



Nick Walker just flipped the entire power structure, Sandow in hand, no off-season brakes, and already sitting in the middle of a judging civil war. And talking heads always happy to give their basis opinions. Tonio is playing the long game, Urs is testing the ceiling of his previous Classic size, and the natural circuit is quietly building future legends in Idaho and the Caribbean.

• Thank You, William Bonac — “The Conqueror”



Thank you for more than a decade of showing us what elite bodybuilding looks like when size, shape, density, and completeness all show up together. At 5'7", you never needed to be the tallest man on stage. You simply needed to be the most complete and you were, year after year.

You earned the respect of the entire sport the hard way: by becoming a true giant-killer. That unmistakable 3D roundness and fullness you brought in 2017–2018, the two Arnold Classic Ohio titles (2018 and 2020), and that razor-thin second place at the 2019 Mr. Olympia will always stand as proof of how high you climbed.

More than the placements, thank you for the consistency and the professionalism. Ten-plus consecutive Olympia appearances is a rare kind of excellence. You never phoned it in. You always showed up ready to fight.

Walking away after the 2026 Mr. Olympia because the fire had faded and family mattered more is a decision only a real champion can make with peace. Choosing your children and your life over another brutal prep is the kind of strength that lasts longer than any trophy.

We’re grateful you’ll stay involved — promoting shows in the Netherlands and creating pathways for the next generation of European athletes. The sport is better because you competed, and it will stay better because you’re choosing to give back.



Be well and rest, Conqueror.

You’ve earned it.

Creeper and TEAM USP

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@Amanda Creeper



☆TEAM USP☆

@catdadironman

@HarleyGuy

@LevButlerov

@MarkNV

@trenAMP

@Leozin

@BigVelvetG

@Chupapi7847

@RoidRageWife

 

[Mobster]

Showing Bonac some love

 

[James Creeper]

Showing Bonac some love

A true sportsmans desire shows through.

 

[James Creeper]

☆This Log Is Proudly Sponsored By USP☆

* TEAM USP Rest & Recovery Log

* Rest day on paper, never in execution.

• 0430 yes sir, can't nearly stand straight. Today we start with a super hot shower! Trying to stretch a bit of the back and legs to get moving like a normal human, instead of a zombie. Throw down my pre loaded pin of USP gear. Turn myself into a klingon.

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us-pharmacies.to

Put on the science officers robe. Do my perimeter sweep, water yard and chickens. No eggs... I do have the light on the birds, they are all bundled up in the am staying warm, next to the heat wall in the light. Maybe if I put some insulation in they could pop a few eggs?
The Creeper's dungeon is needed! I started off walking the treadmill for 10 min to a slow jog for an other 25 minutes. Started to tighten up in the legs/ back. Transitioning to the floor I took my time and stretching out every angle on my legs. Stretch out my back holding a stretch till I can push deeper on it. Stink bug walking hands back to standing is really good on the hams. Cat to cow seems to help well too. Finished off with my old school standard stretches..It is going to be a challenging day. As executed 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. I also have been using a band looped around the rack and pulling on the shoulders one at a time under heavy tension rotating each in circles altering directions. It also seems to be helpful in mobility and getting everything loose and warm.

* Then set up with yoga blocks and did 25 push up's. Everything seems smooth and controlled. Did 20 mores a slow and controlled descent and a strong acceleration out of the hole.

* Pull up's – today, the belt again with 25 lbs. And was able to do 5 pretty easily. Took a rest and... pull off 5 more. Rest.... 9 more... set 3 at 10 stalled with 25lb plate. Took a couple breaths pull off 3 more to stall and hit a few partials.

* Creeper Curl. If you know how to do a normal curl. Rotating wrist down to the ground (pronation). 20lbs. Start bent 20%. Curl up letting the bar of the dumbbell sit in the hook of the fingers and curl up allowing the wrist to be pulled down 100% as you curl up to 80% high or so. As you go back down, extending as you go back down. You do this right all forearms. 10 reps X 5 sets.

* tossed in a set of 3 x 25 lbs preacher curls with dumbbells. Get a good solid pump. As the Creeper curl is more of a forearms movement. Arms are looking pretty awesome.

• Meals & Macros

• Meal 1 — Oatmeal 1 cup dry & 4 Eggs + 2 slices of turkey bacon.
880 cals | 42g protein | 74g carbs | ~510+ – mg sodium

• Meal 2 — Shake #1, 3 scoops
560 cals | 72 g protein | 36g carbs | ~540 mg sodium. Collagen 19 grams added with 5 grams creatine

• Meal 3 — Chicken & Rice + mushroom soup
740 cals | 58g protein | 98g carbs | ~470 mg sodium


• Meal 4 — Shake #2 , 3 scoops
560 cals | 66g protein | 36g carbs | ~540 mg sodium

• Meal 5 — Rice Cakes + Almond Butter
380 cals | 12g protein | 42g carbs | ~120 mg sodium. The chocolate one's are pretty awesome! Just added a drizzle of home town honey.

• Meal 6 — Chicken ground, spaghetti high protein noodles.
• Calories: 795 | Protein 58g | Fat: 11g | Sodium: 690mg | Carbs: 75

• Meal 7 — Quadruple Shake (Evening)
920 cals | 88g protein | 48g carbs | ~660 mg sodium

*Daily Totals
• Added carbs in totals for extra rice in shakes
• Added protein powder in all shakes.
• Calories: 3,800– 4,250
• Protein: 410-440
• Carbs: 450 – 550
• Fats: 85–120g
• Sodium: 3,550–4,150 mg



• Notes of day
• 195.2 this morning.
• 6 hrs 55 min sleep with Cpap.
• 15423 steps
Been super busy after work with kid extracurricular activities. Then my brother wanting to visit and chat. Has been running my time short on getting to read news and watch news videos. So been struggling to keep up with all of it. As well as making sure that Amanda and I get time together. What I need is a clone I can send to work for me. Then again,,,, he would probably want to ask questions on how to fix things too


TEAM USP BODYBUILDING NEWS

10/17/2026

MARIANNE VON GIERKE — Passing
The bodybuilding community mourns IFBB Pro Marianne von Gierke, who reportedly passed away at just 40 years old, shortly after achieving her dream of competing at the Olympia.
A mother, An athlete, A competitor who chased the highest level of the sport.
Today, bodybuilding takes a back seat. Thoughts are with her family, friends, and everyone who knew her.

2027 ARNOLD CLASSIC — NICK WALKER ON NOTICE
Dennis James has a warning for reigning Mr. Olympia Nick Walker: DO NOT UNDERESTIMATE HADI CHOOPAN.
Hadi wants another major title. Nick has the crown. The Arnold Classic could put them on a collision course.
YOU'RE THE CHAMPION. NOW EVERYBODY IS COMING FOR YOU.

• WESLEY VISSERS — TWO ARNOLD SHOWS ON THE RADAR
The Dutch Oak confirms plans for the 2027 Arnold Classic Ohio AND UK.
Vissers is already looking ahead, backing his Olympia performance against rival Ramon Dino.
Two major stages. One clear objective: stay in the fight.
Now he has to deliver when the lights come on.

• WEEKEND WARS — OCTOBER 16–18
Hurricane Pro — St. Petersburg, Florida
Musclecontest Brazil Pro — São Paulo
Queen City Pro — Charlotte, North Carolina
Fitparade — Budapest, Hungary
NPC Mother Lode — Reno, Nevada
The road to 2027 is underway. Every show brings another opportunity to qualify, build momentum, and make a statement.
NO SHORTCUTS. NO FREE RIDES. EARN YOUR PLACE.

TEAM USP — ( CREEPER’S THOUGHTS)
Bodybuilding gives us champions, rivalries, and the next generation fighting for the throne. But Marianne’s passing is a reminder that life is bigger than the stage.
As for the Arnold? Nick has the crown, but Hadi isn't coming to play second fiddle. Vissers is setting his sights on two major stages, and the weekend circuit keeps rolling.
THE CROWN MAKES YOU THE TARGET. THE WORK DETERMINES WHETHER YOU KEEP IT.

TEAM USP stays locked in. Respect the sport. Yesterday's victory guarantees nothing tomorrow.

https://irongorillas.com/us-pharmacies-to-underground-handbook/

US Pharmacies – Nutrition & Supplement

us-pharmacies.to

@Amanda Creeper
☆TEAM USP☆
@catdadironman
@HarleyGuy
@LevButlerov
@MarkNV
@trenAMP
@Leozin
@BigVelvetG
@Chupapi7847
@RoidRageWife

 

[Mobster]

Hadi wants another major title. Nick has the crown. The Arnold Classic could put them on a collision course.

Could be interesting

 

[James Creeper]

I really wanted to see all the top 6 guys at the O, still thinking of what Hadi would have stepped on stage with. Bumping Derek down another spot!

 

[James Creeper]

DAY 1 — PUSH WORK
CHEST | SHOULDERS | TRIS

*Sponsorship By: US–Pharmacies*

☆PROUD TEAM USP CHAMPION☆

• Started the day at 0430. Dawn patrol in rotation. Feeling okay, Still sore. I grab my pre loaded pin of USP gear. I will add 20 mg of deca for some joint relief for a few day's.
Sustanon 500 at 30mg,
https://us-pharmacies.to/product/sustanon-500-mg-ml-10ml-vial-up/

Primo 30mg
https://us-pharmacies.to/product/primobolan-depot-methenolone-enanthate/

Mast e 20mg https://us-pharmacies.to/product/drostanolone-enanthate/

Deca D 20mg https://us-pharmacies.to/product/nandrolone-decanoate/


Gear beamed aboard, throw the science officers robe on to do the perimeter sweep, water the yard few more days and will be blowing out the system to keep from freezing the pipes. No eggs again this morning. I hit the Creeper dungeon Turned on my heavy music mix. Started on the treadmill walking for 10 then bump it up to the jog hitting the target zone for 20 minutes. Start doing my yoga stretches, getting everything loose and limber. Was pretty tight all the way around so added in a few more stretches. So into work, started off with my Creeper stretches slow circles with a 30 lb dumbbell on the bench at an angle to let the weight pull on the shoulders and warm up the joints and tendons get blood flow they need. Set up warm up sets.

* 194.8 this morning
* 7hrs 41 min sleep. Cpap in use. Kinda shit night. Woke up a lot. A lot of things bounced around in my head.

*WORK SETS

• Dumbbell Bench Press 12–18 reps × 5 sets @ 100 lbs ( per the voice )
10 clean reps, locked‑in form, chest tight and squeezed hard I focus from deep stretch the weight just hanging on the pecks. Can really feel the tension at the bottom. From the bottom acceleration increases out of the hole to the top. To a center convergence. A show of controlled violence. Slowing down to imagine and feeling squeezing the chest as tight as possible like its behind on rent. On set 2 dropped back to 8 and then matching 8 stalling into some partials to dropping the dumbbells. Next set 7 to fail, and again 6 to fail. Lot of dropped dumbbells this morning. And a cooking chest. We had a goal of hitting 100's we did it efficiently. Without it just being thrown around. No gym bro ego lifting. A plan put out, followed and cleanly done without injury.
This is my max on the ability of my dumbbell set. I would be interested in finding something adjustable to go past 100.

• Incline Dumbbell Flyes — 15°
Went straight to 30 reps x 20 lbs, 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. The tension at the bottom let's you know its there!
We are at 20 lbs, dropped to 15lbs and did 30 more reps without pause. Dropped to 10 lbs stalling at 29. We got a rep.

• Triceps Rope extensions Overhead — 60 lbs.
10–15 reps × 4 sets
Focused, feeling the contractions from top to bottom, keeping the pace. To keep time under tension. On the retraction movement I slow the movement to bring tension to max stretch then an accelerated movement up. On a 2 count then 4 count on the movements. Set 3 hit 14, then 13. We stay even in the book of gain.

• Cable Lateral Raises
12–18 reps × 5 sets, 15 reps target.
Cross‑cable setup we are at 10lbs. Controlled in tempo. Adjusting stance to hit all the fibers in the shoulders by being forward, neutral and behind. And didn't seem to bother any. We are level with my notes.

• Seated Overhead Dumbbell Press (Arnold Press)
8–12 reps × 5 sets
Bench nearly vertical, 35 lbs up and all sets at 12 reps, nothing seems to be hitching in the movement. This felt really good. Still shaking. The press and flys are showing. We added 5 lbs.


* Extra sets Pull-Ups & Push-ups
Starting of with 15 push up's on the foam blocks. Took a minute to recover. Did 15 more. My chest cooking hot.
* Pull up's
Did 10, took a minute got 7 more. CNS is sizzling. Started off, got good stretch in with the 45 plate, let tension out of my spine.


* Then more Creeper stretches. Keeping the shoulders loose.


• DAILY FUEL BREAKDOWN
- Calories: 4,400—4,750
- Protein: ~400–450 added protein powder to everything
- Carbs: ~460–480g
- Fat: ~100–130g
- Sodium: ~4,800–5,800mg
- Meals: 6 total
- I blender up 4 cups of cooked rice with water till very smooth

* Notes of the Day
Pretty chill day, Amanda and I got the food prep out the way. Got a few things done around here for snow prep. Have a feeling its going to be a heavy year compared to last. Got Mr. Ash in the bath and brushed out good. And of course he loves being a pretty boy getting coconut oil rubbing on his hair and feet. And a few sprays of dad's cologne. Then the bullnado zoomies!!!

TEAM USP Bodybuilding News
10/18/2026

• ANDREW JACKED SPLITS WITH KIMAL
Dropped from 3rd to 4th at Olympia. Now he’s training with Fabricio Pacholok — the same coach running Derek Lunsford and Ramon Dino. Footage is out. Camp change looks real. Full prep move is the talk.
• VISSERS BEAT DINO ON THE SCORECARDS
Wesley said he owned the back double and front double against Ramon. Head judge Tyler Manion’s cards agree. Not just talk. The numbers backed him.
• HADI IS LOCKED IN FOR BOTH ARNOLDS
Visa cost him the Olympia stage. Now he’s entered Ohio and UK. Nick has the O crown. Hadi wants it back. Collision course set. With all the big boy's heading into the Arnold. Should be a great show!

• BONAC CALLS IT AFTER 2027 UK
William Bonac’s last ride is the 2027 Arnold Classic UK. Official. One more stage, then he’s done. And moving to his after the stage career.

• RUFFIN ON THE REAL COST
Ten years at the top. Blood markers, blood pressure, liver stress — he’s watching all of it. The weight caps don’t care how long you’ve been in the game. Nor does your body.

TEAM USP — (CREEPER’S THOUGHTS)
Coaches are moving strategies. Scorecards are public. Champions are already looking past the Sandow. The ones who stay healthy long enough get to keep fighting. Everyone else becomes a footnote of what could have been.
TEAM USP stays locked in. Respect the sport. Your rest is earned through your work.






SCAM ALERT
Only place to officially to get your USP products is from;

US Pharmacies – Nutrition & Supplement

us-pharmacies.to

* No other website is valid US-PHARMACIES
Speaking of, EVO has a page showing scams a new one was added yesterday!
So please check it often for updates and stay safe!

USP HOT PRODUCTS! LOOK FOR YOURSELF!

US Pharmacies – Nutrition & Supplement

us-pharmacies.to

https://irongorillas.com/us-pharmacies-to-underground-handbook/

@Amanda Creeper

☆TEAM USP CHAMPIONS ☆
@catdadironman @HarleyGuy @LevButlerov @MarkNV @trenAMP @Leozin @BigVelvetG @Chupapi7847 @RoidRageWife

 

[HarleyGuy]

DAY 1 — PUSH WORK
CHEST | SHOULDERS | TRIS
View attachment 9842
*Sponsorship By: US–Pharmacies*

☆PROUD TEAM USP CHAMPION☆

• Started the day at 0430. Dawn patrol in rotation. Feeling okay, Still sore. I grab my pre loaded pin of USP gear. I will add 20 mg of deca for some joint relief for a few day's.
Sustanon 500 at 30mg,
https://us-pharmacies.to/product/sustanon-500-mg-ml-10ml-vial-up/

Primo 30mg
https://us-pharmacies.to/product/primobolan-depot-methenolone-enanthate/

Mast e 20mg https://us-pharmacies.to/product/drostanolone-enanthate/

Deca D 20mg https://us-pharmacies.to/product/nandrolone-decanoate/


Gear beamed aboard, throw the science officers robe on to do the perimeter sweep, water the yard few more days and will be blowing out the system to keep from freezing the pipes. No eggs again this morning. I hit the Creeper dungeon Turned on my heavy music mix. Started on the treadmill walking for 10 then bump it up to the jog hitting the target zone for 20 minutes. Start doing my yoga stretches, getting everything loose and limber. Was pretty tight all the way around so added in a few more stretches. So into work, started off with my Creeper stretches slow circles with a 30 lb dumbbell on the bench at an angle to let the weight pull on the shoulders and warm up the joints and tendons get blood flow they need. Set up warm up sets.

* 194.8 this morning
* 7hrs 41 min sleep. Cpap in use. Kinda shit night. Woke up a lot. A lot of things bounced around in my head.

*WORK SETS

• Dumbbell Bench Press 12–18 reps × 5 sets @ 100 lbs ( per the voice )
10 clean reps, locked‑in form, chest tight and squeezed hard I focus from deep stretch the weight just hanging on the pecks. Can really feel the tension at the bottom. From the bottom acceleration increases out of the hole to the top. To a center convergence. A show of controlled violence. Slowing down to imagine and feeling squeezing the chest as tight as possible like its behind on rent. On set 2 dropped back to 8 and then matching 8 stalling into some partials to dropping the dumbbells. Next set 7 to fail, and again 6 to fail. Lot of dropped dumbbells this morning. And a cooking chest. We had a goal of hitting 100's we did it efficiently. Without it just being thrown around. No gym bro ego lifting. A plan put out, followed and cleanly done without injury.
This is my max on the ability of my dumbbell set. I would be interested in finding something adjustable to go past 100.

• Incline Dumbbell Flyes — 15°
Went straight to 30 reps x 20 lbs, 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. The tension at the bottom let's you know its there!
We are at 20 lbs, dropped to 15lbs and did 30 more reps without pause. Dropped to 10 lbs stalling at 29. We got a rep.

• Triceps Rope extensions Overhead — 60 lbs.
10–15 reps × 4 sets
Focused, feeling the contractions from top to bottom, keeping the pace. To keep time under tension. On the retraction movement I slow the movement to bring tension to max stretch then an accelerated movement up. On a 2 count then 4 count on the movements. Set 3 hit 14, then 13. We stay even in the book of gain.

• Cable Lateral Raises
12–18 reps × 5 sets, 15 reps target.
Cross‑cable setup we are at 10lbs. Controlled in tempo. Adjusting stance to hit all the fibers in the shoulders by being forward, neutral and behind. And didn't seem to bother any. We are level with my notes.

• Seated Overhead Dumbbell Press (Arnold Press)
8–12 reps × 5 sets
Bench nearly vertical, 35 lbs up and all sets at 12 reps, nothing seems to be hitching in the movement. This felt really good. Still shaking. The press and flys are showing. We added 5 lbs.


* Extra sets Pull-Ups & Push-ups
Starting of with 15 push up's on the foam blocks. Took a minute to recover. Did 15 more. My chest cooking hot.
* Pull up's
Did 10, took a minute got 7 more. CNS is sizzling. Started off, got good stretch in with the 45 plate, let tension out of my spine.


* Then more Creeper stretches. Keeping the shoulders loose.


• DAILY FUEL BREAKDOWN
- Calories: 4,400—4,750
- Protein: ~400–450 added protein powder to everything
- Carbs: ~460–480g
- Fat: ~100–130g
- Sodium: ~4,800–5,800mg
- Meals: 6 total
- I blender up 4 cups of cooked rice with water till very smooth

* Notes of the Day
Pretty chill day, Amanda and I got the food prep out the way. Got a few things done around here for snow prep. Have a feeling its going to be a heavy year compared to last. Got Mr. Ash in the bath and brushed out good. And of course he loves being a pretty boy getting coconut oil rubbing on his hair and feet. And a few sprays of dad's cologne. Then the bullnado zoomies!!!

TEAM USP Bodybuilding News
10/18/2026

• ANDREW JACKED SPLITS WITH KIMAL
Dropped from 3rd to 4th at Olympia. Now he’s training with Fabricio Pacholok — the same coach running Derek Lunsford and Ramon Dino. Footage is out. Camp change looks real. Full prep move is the talk.
• VISSERS BEAT DINO ON THE SCORECARDS
Wesley said he owned the back double and front double against Ramon. Head judge Tyler Manion’s cards agree. Not just talk. The numbers backed him.
• HADI IS LOCKED IN FOR BOTH ARNOLDS
Visa cost him the Olympia stage. Now he’s entered Ohio and UK. Nick has the O crown. Hadi wants it back. Collision course set. With all the big boy's heading into the Arnold. Should be a great show!

• BONAC CALLS IT AFTER 2027 UK
William Bonac’s last ride is the 2027 Arnold Classic UK. Official. One more stage, then he’s done. And moving to his after the stage career.

• RUFFIN ON THE REAL COST
Ten years at the top. Blood markers, blood pressure, liver stress — he’s watching all of it. The weight caps don’t care how long you’ve been in the game. Nor does your body.

TEAM USP — (CREEPER’S THOUGHTS)
Coaches are moving strategies. Scorecards are public. Champions are already looking past the Sandow. The ones who stay healthy long enough get to keep fighting. Everyone else becomes a footnote of what could have been.
TEAM USP stays locked in. Respect the sport. Your rest is earned through your work.
View attachment 9841





SCAM ALERT
Only place to officially to get your USP products is from;

US Pharmacies – Nutrition & Supplement

us-pharmacies.to

* No other website is valid US-PHARMACIES
Speaking of, EVO has a page showing scams a new one was added yesterday!
So please check it often for updates and stay safe!

USP HOT PRODUCTS! LOOK FOR YOURSELF!

US Pharmacies – Nutrition & Supplement

us-pharmacies.to

View attachment 9840

https://irongorillas.com/us-pharmacies-to-underground-handbook/

@Amanda Creeper

☆TEAM USP CHAMPIONS ☆
@catdadironman @HarleyGuy @LevButlerov @MarkNV @trenAMP @Leozin @BigVelvetG @Chupapi7847 @RoidRageWife

Who doesn't love a good coconut oil rubbing though

 

[Mobster]

Great for the dog and for our skin too

 

[HarleyGuy]

Great for the dog and for our skin too

Oh yes that too

 

[James Creeper]

Who doesn't love a good coconut oil rubbing though

He truly loves it. I think the bath time is easy because he knows that happens in the end.

 

[James Creeper]

☆This log is proudly sponsored by;
US-pharmacies ☆

☆PROUD MEMBER OF USP CHAMPIONS☆

• DAY 2 — PULL | BACK • BICEPS • REAR DELTS

• 0430 up and have a misfire this morning. Not running to smoothly. Do my normal routine. My preloaded pin of USP gear transported on board. Throw on the sweats as well as my science officers robe. Head to the fridge for my sugar free Rockstar. Do the yard sweep. Mr. Ash wanted to join this morning. He needed to do his spot checks. And wanted back in, but we got the chickens food and water done. No eggs. Just some cold cluckers hidden in the coop.
Sustanon 500 at 30mg,
https://us-pharmacies.to/product/sustanon-500-mg-ml-10ml-vial-up/

Primo 30mg
https://us-pharmacies.to/product/primobolan-depot-methenolone-enanthate/

Mast e 25mg

MASTERON ENANTHATE 200mg/ml- 10ml/Vial UP – US Pharmacies

us-pharmacies.to

Deca D 20mg

NANDROLONE DECANOATE 250mg/ml – 10ml/Vial UP – US Pharmacies

us-pharmacies.to

Headed to the Creeper dungeon. Did yoga for 30 minutes stretch out very deep paying attention to opening up my chest and back before getting on the treadmill for 30 minutes. Did a few minutes of work on my shoulders in the Creeper's stretch then set up for warm up sets. Turned on my morning mix and get down to work.

* 195.4 This morning
* 6hr 32min sleep with Cpap. Just woke up a few times to pee, like normal.
* 1.25 gallons of water yesterday
*13687 steps in

• WORK SETS —

• Bent‑Over Barbell Rows (Bar 45lbs)
155 lbs total — 15, 14, 14
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 back, 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. Getting the good burn on this. To finish off, I had a few deep breaths, I did 7 more with partials I don't count. To a fail of movement. (Per the voice)

* I needed time to recover and catch some oxygen in the air.

• Lat Pulldowns 12 sets ( shoulder width + Unilateral) 25-15 reps.
100 on the stack, 50 for uni.
Shoulder‑to‑narrow rotation for 25 reps. Take 60 seconds, Taking the time here is key to push the reps up. Keep the plan. Set 5 was a push and ground out the 25. set 6 at 17. I was fatiguing hard keep breathing under control and focused on this last few. Took a few minutes to recover. Breathing heavy.
Unilateral rounds push for 25 on each side for 6 sets. Uni got 25 reps on all but the last 1 were much more challenging and had to push hard to 22. Dropping weight last set 10 lbs pulled off. 35 reps left side matched for right. Had to take a minute to recover. This is torching the lats and obliques.

• Seated Cable Rows
100lbs 3 x sets — 15, 15, 15
Full resets, tight pulls, 90‑second resets were mandatory. Form is smooth. upper & mid 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 harder than normal. Barbell rows is having a lasting effect with
pushing reps on pull downs.

• Face Pulls
30 lbs. 25 reps x 3 sets
Rear delts take the load. 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, 22, 22. Still down a few reps. Gassed pretty quickly. But feeling good.

• Standing Cable Curls
62.5 lbs
Set 1–6 strong eccentric pull, then a very slow decent on a 4 count.
Arms are always 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. 12 x 4 and 10 x 2 for the last 2 sets. Dropping to 50 lbs with a rest, pulled 20 and 20 to stalling fail after a breather of a few seconds changing hands about 12 is the stall. (Per the Voice)

• Pullovers
90 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. And dam, it felts good. We added 10 lbs per the (voice)

• Extra sets

Creeper curl
Was skipped today, arms gassed.

• Pull up's, started of with a 45 plate and decompression of my back then I did 5, with the belt and 25 lbs.I rested a minute and I and got 5 more in. Dropping to 10lbs and pulled 10, then 8 minimum recovery time to hit a stall. (The Voice)
Time to eat!!!

*DAILY FUEL BREAKDOWN
- Total Calories: 3,800~4,250
- Total Protein: 400-420
- Total Carbs: ~460–480g
- Total Fat: ~75–110g
- Total Sodium: ~3,800–4,400mg
- Had a table spoon of honey pre workout
- been adding extra protein powder to shakes.

• OVERALL NOTES
Stupid busy as normal. Dropping kids off, picking up. After school activities. I do enjoy it so don't get that wrong. Just cuts into any amount of down time I have. I will not miss doing home work though. The math they are teaching is bs. I will do their math then how most of us learned (long form) so to teach my kids how to do both. What also is stupid is they no longer teach cursive. So, I am teaching my freshmen how to write too!? Our fucking constitution is written as such and they can't fucking read it. They thought that I was writing in another language.... and they couldn't read the constitution. So thats not going to fly with me. Well thats my personal rant for the day. I may not be the best of writing instructors for language arts. But American kids are falling behind the curriculum that I know. Fuck the feelings part of it. They need real challenges to take on. Yeah some fail. Thats life. Not everyone gets a fucking trophy. You work your ass off, you learn, adapt and overcome. Or not. Thats how society is built.



TEAM USP — BODYBUILDING NEWS
TEAM USP BODYBUILDING NEWS
10/20/2026
☆ MATEUSZ CHMURA — Passing
The bodybuilding community is shocked with an on stage fall. PCA amateur Mateusz Chmura collapsed onstage at the British Finals in Telford and later passed away at just 33 years old.
A competitor who stepped on stage full of hope and never made it home.
Today the iron takes a different feeling to lift. Respect to his wife, family, and anyone who knows him personally.
NICK WALKER — NO OFF-SEASON
The new Mr. Olympia is already back in the gym. High-intensity chest and leg sessions posted.
Walker is not celebrating. He is locking in for the 2027 Arnold Classic.
The Sandow is on the shelf. The next war is already on the calendar.
• LEE PRIEST SPEAKS
The veteran breaks down the 2026 Olympia. Credits Walker’s mental toughness for the win and calls out his two biggest judging disappointments from the lineup.
Priest does not hold back. Never has. And always makes sure to call out in his words
" Cunts " I love Lee for his honesty.
• MATT GREGGO — ROAD TO 300
Classic Physique is in the rearview. Greggo officially jumps to Men’s Open.
“We’re actually doing the Road to 300 now.”
Size is the mission. The Open stage is the target
.
WEEKEND RESULTS
Livingstone Livinho dominates Classic Physique at Musclecontest Brazil Pro in São Paulo.
Andrea Mammoli takes Classic at FitParade Pro in Budapest.
Yinka Majolagbe wins 212 at 1 Bro Pro Show in Bradford.
Mudbi Favors claims Classic Physique at Hurricane Pro in St. Petersburg.
The road to 2027 is already moving. Every win counts.
• KEONE PEARSON — POST-OLYMPIA UPDATE
4x 212 Olympia champion drops a solid physique and training update weeks after the stage.
Still locked in. Still dangerous.
• FRANCIELLE MATTOS — READY TO RETURN
3x Wellness Olympia queen ends the silence. Off-season is closing. Diet starts next month.
“I’m ready to come back.”
The division just got more interesting.

TEAM USP — (CREEPER’S THOUGHTS)
Chmura’s passing is another hard reminder that the stage is not forever. And you need to keep on the health metrics at all times!
Walker already has the target on his back and is training like it. Greggo is chasing the size game. The weekend circuit is producing new names. Mattos is stirring.
The crown makes you the hunted. The work decides if you stay there. He seems to like the pressure!





TEAM USP LEADS THE PACK

SCAM ALERT
Only place to officially to get your USP products is from;

US Pharmacies – Nutrition & Supplement

us-pharmacies.to

* No other website is valid US-PHARMACIES
Speaking of, EVO has a page showing scams
So please check it often for updates and stay safe!

TEAM USP PUBLICATIONS

https://irongorillas.com/us-pharmacies-to-underground-handbook/

* USP'S Amazing products! *

US Pharmacies – Nutrition & Supplement

us-pharmacies.to

@Amanda Creeper

☆TEAM USP CHAMPIONS ☆
@catdadironman
@HarleyGuy
@LevButlerov
@MarkNV
@trenAMP
@Leozin
@BigVelvetG
@Chupapi7847
@RoidRageWife

 

[Mobster]

MATEUSZ CHMURA

Newly married too