Approved Log Big training and Cycle Log with US-Pharmacies

[James Creeper]

TEAM USP REST DAY LOG, CONTROLLED FUEL, 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 spots, especially lats so the day off was earned. Still got 45 minutes on the treadmill, bumping the cardio and keeping heart healthy. And did a bit of yoga this morning too!

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.

* Bodybuilding News today 3/22/26

*Lee Priest Lights Up Classic Physique Wants It Back to Amateur Level

Lee Priest stirred the pot again, but this time he went straight for the heart of Classic Physique.
He said the division should be removed from the pro ranks and pushed back to amateurs.
No soft wording. No sugarcoating. Just a direct shot at the division that’s been carrying aesthetics for years. Lee style!

* TEAM USP Take:
This is the kind of pressure that forces a division to evolve. When a legend questions your legitimacy, you either crumble or come back sharper. Classic Physique athletes are going to feel this one and the ones who respond with conditioning and execution will rise fast.


* 2. Livinho Pereira de Farias, Brazil’s Silent Classic Physique Problem

While everyone else is arguing about Priest’s comments, Brazil is quietly producing a Classic Physique threat that nobody’s ready for.
Livinho Pereira de Farias, freshly signed with MHP, is building a silhouette that judges can’t ignore:

- Wide, sweeping lats
- Tight waist
- Old‑school posing
- Fast, clean density gains

He’s not loud. He’s not hyped. But he’s structured to ruin someone’s night onstage.

* TEAM USP Take:
Livinho is the exact type of athlete who thrives in chaos. While the division debates its identity, he’s building a physique that speaks louder than any commentary. These are the guys who show up at a pro show and make the “favorites” look unprepared.


*My thoughts

Classic Physique is under fire from the old guard, and at the same time, new blood like Livinho is rising with zero hesitation.
That’s the tension that makes a division dangerous, legends challenging the foundation while hungry athletes push the standard higher.

*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. Did even catch a 2 hr nap this afternoon after some extra cardio legs are definitely hitting different. Have been messing around with the press see what I want to add in, other than just standard press.

TEAM USP!!!!! IS DROPPING NEW PRODUCTS!!!

 

[James Creeper]

DAY 1 — PUSH WORK
CHEST | SHOULDERS | TRIS

*Got in early. The usual and had to crank the heavy metal just to push into go mode. Light cardio, 20‑rep push‑up bursts, mobility between rounds. Use some yoga stretchs this morning too think its a new habit forming. Feel not so tight after the work is done. Stretched pecs, arms, and back until everything felt primed.

*The garage was a bit cluttered from other projects, needed to clean up the family catch all bs. Hit the treadmill for 35 minutes, mixing it up. I did 90 lb on the leg Press, mainly to stretch deep on the legs and ass just to add something in.

*Dumbbell Bench Press
12–18 reps × 5 sets
Started with the 70 expecting a grind, but the strength came in smoothly. 15 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 hot by the end, but the reps stayed honest. May try bump weight here.

*Triceps Rope Pushdowns — 80 lbs
10–15 reps × 4 sets
Stack felt heavy today, only hit 11 today slipping a bit on this one. May need to back off go higher reps.Tris burning. 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, and only got to 15 before slipping form. Perfect isolation made it feel I did something wrong doing in a past life. Traps stayed out of the picture. Shoulders screaming like my metal.

*Seated Overhead Dumbbell Press (Arnold Press)
8–12 reps × 5 sets
Bench nearly vertical, 30s rotating up. Only 10 reps per set today. Last set hit 12. shoulders were not ready to give up. And definitely can tell sleep made a huge difference.

*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 I felt a lot better got a 7 hrs of sleep in was up 4 times just need to get it consistently rest at night My doc got a different place for me to go for the sleepstudy gear. So that will be good to get this figured out then focus can be just clean execution and forward drive powered by TEAM USP.


*TEAM USP NEWS
The team speaks and the Boss listens we have new products coming in to already add to the deep and consistent selection.


*BODYBUILDING TEAM USP — DAILY NEWS BLOCK (03/23/26)

* IFBB POLITICS GETTING LOUDER
Hardcore forums are buzzing about the league allegedly shielding Kai Greene and Phil Heath behind the scenes. Nothing official, but the whispers are getting heavier — “competitive considerations,” special treatment, whatever you want to call it.
Bottom line: the grinders are fighting for daylight while the legends get bubble‑wrapped.

* SAM SULEK FINALLY SAYS THE QUIET PART OUT LOUD
Sam admitted peptides kept him functional through the injury stretch, and now he’s gearing up for a full‑scale mass push post‑Arnold UK.
The transparency hits different — new‑era athletes aren’t pretending anymore.

* VACUUM TRAINING BACK IN THE CONVERSATION
Jeff Cavaliere stirred the pot claiming daily vacuums flatten the waist regardless of body fat. Coaches are split — some calling it outdated, others saying it’s a lost discipline that needs to return.
Old‑school effort vs. modern shortcuts.

* OLYMPIA QUALIFICATION PRESSURE COOKER
Athletes are finally realizing how brutal the 2026 rules really are:
Two wins needed in most divisions, points system back everywhere except Open, and lineups getting intentionally tightened.
This season is built for killers, not tourists.

* “ACTIVE COMPETITOR” RULES STILL HITTING NERVES
Pros are starting to feel the squeeze from the new definitions of what counts as “active.”
The consensus: it favors the already‑established names and makes the climb even steeper for the hungry ones.



*TEAM USP keeps rising! You can too, come check and browse for yourself. New products dropping soon!

 

[James Creeper]

DAY 2 — PULL | BACK • BICEPS • REAR DELTS
*Peace in my happy place. War to on lookers. Lats and bi's the main target.

*45 minutes on the treadmill at a steady 125–135 BPM

*Bent‑Over Barbell Rows
50 lbs — 12, 12, 14
Back instantly took fire. Hinge locked, bar path clean, reps and feeling good

*Lat Pulldowns (Wide + Unilateral)
95 on the stack , 45 for uni.
Wide‑to‑narrow rotation for 16–18 reps across 6 sets.
Unilateral rounds pushed past 20 — pure lat‑expansion Trump style " You're Fired"
Elbow‑to‑hip cue is the way!

*Seated Cable Rows
130 lbs today — 12, 15, 15
Full resets, tight pulls, 90‑second discipline.
Strength shows up when structure does.

*Face Pulls
30 lbs — 20 reps
Rear delts growling a death‑metal soundtrack.
Perfect chaos for a pull‑day burn.

*Seated Cable Dumbbell Curls
85 lbs
Set 1: 12 slow, surgical reps
Set 5: 8 full reps + 6 partials
Arms pumped to the edge of death, I can't touch my face to wipe sweat

*Pullovers
65 lb dumbbell — 3×20
Sideways on the bench, letting gravity peel the lats open.
Last set slowed to carve out width with intent.

* Extra sets, bench then in a laying curl,
90 seconds between sets
* laying bench curl 20 lbs x 3 sets

*DAILY FUEL BREAKDOWN
- Total Calories: 2,800
- Total Protein: 250g
- Total Carbs: ~360–380g
- Total Fat: ~65–75g
- Total Sodium: ~3,800–4,400mg
- Grinding out the same foods. But as I write this tonight rice cakes with honey.

*OVERALL NOTES — Wings getting hit every workout day, Arms thickening. Blueprint zeroing in.

*Day 2 is officially the proving ground, curl variations rotating, angles shifting, and every tweak logged. And I feel that the cable curls are really hitting them right, just by stepping to different angles it seems to hit an over all delayed muscle soreness. But today I laid on the bench and did a set of 3 with 20 lbs in curls, something Dr. Mike was big on it seems to worked pretty good. Input definitely appreciated here. Or is the old school method still king? Just hit them all the time, or whenever you get near a dumbbell with all the classics?

Lats are firing hard, cable height, tension, looking at different way to hit them to get a deeper connection down my torso

* TEAM USP stays locked In!
DAILY BODYBUILDING NEWS

* 1. Detroit Pro Fallout — Waist Control Crisis Back in the Spotlight
The Detroit Pro aftermath is still ripping through the industry. Mohamed Foda’s win is being overshadowed by a full‑scale debate on distended stomachs. Milos Sarcev and Dennis James are calling for DQ‑level penalties for poor midsection control. If the IFBB ever enforces it, half the division is in trouble.

* 2. Martin Fitzwater’s Public Collapse Still Reverberating
The Fitzwater–Nick Walker backstage blowup at the Arnold Classic has turned into one of the sport’s biggest self‑destruct moments. Sponsors gone. Income gone. Fitzwater quitting the sport while attacking fans has split the community between “cancel culture” and “actions have consequences.”

* 3. Lee Haney Reveals Kidney Failure — Actively Seeking a Donor
Eight‑time Mr. Olympia Lee Haney announced he’s dealing with kidney failure and is searching for a living donor. It’s a sobering reminder of the long‑term physiological cost of the lifestyle, and it’s sparked a wave of health‑focused conversations across the sport.

* 4. Sam Sulek Confirms Peptide Use for Injury Recovery
Sulek openly stated peptides helped him push through injuries and that he’s planning a major size push post‑Arnold UK. The transparency is rare, and it’s already igniting debates about where “recovery protocol” ends and “enhancement protocol” begins.

* 5. Steve Weinberger Fires Back at Media, Breaks Down Andrew Jacked’s Win
Weinberger is calling bodybuilding media “incompetent” while explaining why Andrew Jacked beat Nick Walker at the Arnold Classic. He highlighted both athletes’ weak points and warned that neither physique is Olympia‑ready without major fixes.

* 6. Kai Greene & Phil Heath Granted Protected Olympia Status
The IFBB Pro League officially gave Kai and Phil automatic Olympia qualification, appearance fees, and prime prejudging slots. Athletes are split — some calling it marketing genius, others calling it blatant favoritism.

TEAM USP — PERSONAL THOUGHTS
The waist control issue is the real headline if they enforce it, the landscape changes overnight. And definitely cut the top up pretty hard.
Fitzwater’s meltdown is a reminder...your reputation is part of your physique in this sport. You can only be an ass for so long till people don't want to see you.
Haney’s situation hits heavy — legends aging out forces the community to face reality. I really hope he finds a donor.
Sulek being open about peptides is going to influence a lot of young lifters whether he wants it to or not. Hopefully they look into what they are doing and not blindly follow.
Protected status for Kai & Phil is pure federation politics, star power over merit. Smart or not they do know bodybuilding.

USP leveling up! Raises the bar again. Top notch service and products and new ones coming out soon!

 

[James Creeper]

TEAM USP — DAY 3: Legs, Calves & Abs
Lower body got worked over, core got sliced.
Still my work Never stops! TEAM USP STYLE!


*Leg Press
6 plates or 270lbs, stance locked narrow today.
Paused reps, no softness. Smooth and controlled.
4×12 — quads BURNS instantly lights up on the inside way more than neutral. Will play more with this. Will be increasing work with ped load going up. And that's in progress now.

*Cable Crunches
Double the weight 80 lbs, rib cage crushed down, spine arched, hips pulling through.
Old rib seems not to like this one, but didn’t stop a single rep.
Controlled and systemic.
I did not put before but I was doing 30-40 reps. And doing 6 sets. This cut it down to 25 reps and 6 sets. I feel I can do way more lbs, And plan to add more this next go.
* Romanian Deadlifts
140 lbs, back loosened, belt tight. 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 started cramping a bit again.

* Hanging Leg Raises
Weighted sets with 5 lbs on the feet.
Strict, no sway.
Abs torched, rib still there...

*Smith Machine Squats
225 lbs, neutral stance, tempo locked.
8 → 10 → matched again for sets 3 & 4.
Reps climbing soon.
Daily Totals
- Calories: ~3,050
- Protein: ~260g
-Fats:~75g
- Carbs: Moderate‑high (ideal for recovery)
- Fats: Controlled, mostly from eggs + almond butter

*Notes of the Day
Rest day tomorrow. Carbs going up for recovery, GH ( more iu's soon) and glucose control as normal.
Tank gets refilled because the body definitely needs it.
Wings still really sore to just a bit. They’re getting pushed on extra and the bi's too. Try to get the v more pronounced with at least 18" arms. Or die!


*Bodybuilding News

* Nick Walker “Time Off” Confirmed & Why It Matters
Nick has now publicly hinted he may take time off this year, which lines up with what insiders have been whispering:
He wants to rebuild intentionally, not chase shows.
This is a major shift from his usual “compete as soon as possible” mentality.
Prep coaches are already debating whether this is the smartest move of his career.

* Andrew Jacked, New Training Footage Shows a Different Approach
New clips show Andrew focusing heavily on slow‑tempo hypertrophy work, which is a big departure from his usual explosive style.
This could be a sign he’s trying to fix the density and detail issues critics keep pointing out.

* Samson Dauda Quiet but Dangerous Off‑Season
Samson has been unusually silent, but leaked training footage shows him looking massive and full, with rumors he’s working with a new posing consultant.
This could be the missing piece that cost him the Arnold.

* Urs Kalecinski, Classic Physique “Density Project”
Urs posted new training clips showing him hammering back thickness, the one area where he’s been criticized compared to Ramon.
This is the first time he’s openly acknowledged the gap. As well as his video yesterday working with Priest. Asked him to be his coach

* Ramon Dino, New Sponsorship Deal & Media Push
Ramon just signed a major new sponsorship deal and is filming a documentary‑style series leading into Olympia season.
This signals a full‑scale media push — something he’s never done before.

* Tonio Burton “Dark Horse” Energy Building
Tonio has been posting cryptic training clips with no captions.
Insiders say he’s prepping for a late‑season show, not early.
This is a strategic shift, he’s aiming for peak timing, not volume.

* Regan Grimes, New Coach Rumors
Regan has been spotted training with a coach he’s never worked with before.
Nothing official yet, but the bodybuilding community is buzzing.
If true, this could be the biggest coaching switch of the year.

* Amateur Scene, New Superheavyweight Monster Emerging
A 22‑year‑old superheavyweight from Brazil is blowing up on Instagram with freaky proportions and early‑career density.
Coaches are already calling him “the next big international threat.”

USP NOTES

> Bodybuilding is intentional and the top guys are finally acting like it. Nick stepping back, Andrew changing his training style, Samson tightening the details I hope he can cut the extra weight, and Classic guys pushing density instead of just lines. Everyone’s making strategic moves, not emotional ones. The sport is shifting into a smarter era, and TEAM USP stays ahead of the curve by tracking the angles nobody else is watching. No recycled hype. Just the real moves that shape the season just like the team USP moves! No fake smiles like I seen from Sommerfeld today.


*TEAM USP NEW PRODUCTS COMING SOON!!!

 

[James Creeper]

TEAM USP — Rest & Recovery Log (Mass‑Gain Phase On Cruise levels)

Rest day on paper, not in execution. Kept the system moving with house chores, HR stayed 125–135 for 30 minutes on the treadmill, and stayed locked in on the nutrition. Recovery is part of the growth cycle... the goal right now is simple: add size, add mass, stay disciplined.


*Meals & Macros

*Meal 1 — Oatmeal & Eggs
500 cals | 32g protein | 54g carbs | ~220 mg sodium

*Meal 2 — Shake #1
280 cals | 22g protein | 12g carbs | ~180 mg sodium

.Meal 3 — Chicken & Rice
610 cals | 58g protein | 60g carbs | ~420 mg sodium

*Meal 4 — Shake #2
280 cals | 22g protein | 12g carbs | ~180 mg sodium

*Meal 5 — Rice Cakes + Almond Butter
380 cals | 12g protein | 42g carbs | ~120 mg sodium

*Meal 6 — Gluten‑Free Spaghetti + 8 oz Lean Beef + Ragu Chunky Garden
705–760 cals | 63–64g protein | 49–60g carbs | 790–1,020 mg sodium
I’m kinda enjoying this one for the rest‑day dinner lately.

*Meal 7 — Double Shake (Evening)
560 cals | 44g protein | 24g carbs | ~360 mg sodium

*Daily Totals

- Calories: 3,260–3,315
- Protein: 253–254g
- Carbs: 253–264g
- Fats: 96–101g
- Sodium: 2,270–2,500 mg

*Notes of the day.
This morning I was 190, still bouncing 185–190. Clock is ticking down to the next ramp‑up. Felt good overall, didn’t sleep the best.... 5.5 hrs broken up. I hate taking the sleep med, but I think it’ll happen tonight as I need a long one. Working through the med system for this sleep study has been bs. I’ll keep after it.


*Bodybuilding News today

Tomorrow is the Arnold UK, and the storylines finally lined up clean.

Classic Physique:
Mike Sommerfeld actually made weight this time 203.6 lbs no drama, no scale, no hair gate chaos, no “almost made it.” Wesley Vissers is in and looking sharp, so we finally get the clean Classic showdown everyone wanted. Structure vs flow, champion momentum vs aesthetic precision. This one’s real.

Open Bodybuilding:
Andrew Jacked is the obvious favorite, but this lineup has real movers.
Brandon Curry brings champion pedigree and is the one guy who can match Andrew’s silhouette if he’s on. Martin Fitzwater is the riser with momentum he’s been climbing every show and could force his way into the first callout if the IFBB doesn't knee cap him! Mohamed Foda is coming off the Detroit Pro win and has zero pressure, which makes him dangerous. Akim Williams and Hassan Mostafa bring the freak factor, and if either nails conditioning, they can disrupt the whole flow of comparisons. Blessing Awodibu and Patrick Moore round out the lineup with very different strengths, one brings pop and fullness, the other brings clean lines and structure.

This isn’t a soft lineup. If Andrew is even slightly off 5%, someone’s taking his spot. But I don't see it. Next I want Sampson and Jacked on the stage.


*USP KEEPS RISING

 

[James Creeper]

DAY 1 PUSH WORK
CHEST | SHOULDERS | TRIS

*Got in early. The usual cleaned up some messes left for me by everyone including myself after that. 20‑rep push‑up bursts, mobility between rounds. Still using some yoga stretchs this morning too Feeling not so tight after the work is done. Stretched pecs, arms, and back until everything felt primed. And heavy metal as normal playing in the background.

*The garage was a bit cluttered from other projects, needed to clean up the family catch all bs. Hit the treadmill for 35 minutes, mixing it up. I did 90 lb on the leg Press, mainly to stretch deep on the legs and ass just to add something in.

*Dumbbell Bench Press
12–18 reps × 5 sets
Started with the 70 this is starting to feel pretty good in hand. the strength came in smoothly. 15 clean reps, locked‑in form, chest doing exactly what it was told. Tight, controlled, disrespectfully squeezed as I always do.

*Incline Dumbbell Flyes — 15°
10–15 reps × 4 sets
15s in hand, full stretch, slow squeeze. Kept everything in line and pulling on the chest deep. Moving the angle of the arms I can feel different parts of the chest firing off. I did try 20 lbs but it was a bit uncomfortable and could feel the front delt trying to take over.

*Triceps Rope Pushdowns — 75 lbs
10–15 reps × 4 sets
Stack heavy last time so droppedthe weight 5lbs, higher reps. Hit 18 reps first set, tris burning hit 12 on the rest. Clean lockouts, no shortcuts, just pressure cooking.

*Cable Lateral Raises
12–18 reps × 5 sets
Cross‑cable setup lighting all three delt heads. 10 lbs, keeping on track, run it up to 20 first set, and hitting 15, 2-4 sets. And 10 the last but doing partials to cook the delts as much as possible

*Seated Overhead Dumbbell Press (Arnold Press)
8–12 reps × 5 sets
Bench nearly vertical, 30s rotating up. Only 10 reps per set today. Last set hit 12. Grinding the burn in. Imagining the micro damage happening for the signal to grow.

*DAILY FUEL BREAKDOWN
- Calories: 3,085
- Protein: 260g
- Carbs: ~360–380g
- Fat: ~65–75g
- Sodium: ~3,800–4,400mg
- Meals: 6 total

*OVERALL NOTES
Today I felt pretty good, 6.75 hrs sleep thats a lot better than most. Still making a point to keep pressure on for the sleep study bothering my doc today that he reassured me that my referral is in a town an hour away from me but still none the less the other place would not even pick up the phone. Going to schedule blood work to be done soon too. So time for the push is close! TEAM USP will have my back and looking forward to some great progress.



*BODYBUILDING TEAM USP — DAILY NEWS BLOCK 3/27/26 ARNOLD UK RESULTS

CLASSIC PHYSIQUE — RESULTS ARE IN
Mike Sommerfeld walked in with something to prove and walked out with the Arnold UK title.
Wesley Vissers pushed him the entire way, but Mike’s density + crispness sealed it.

Final Placings
- 1st. Mike Sommerfeld
Redemption arc complete. One of the tightest looks he’s ever been. Flow + detail on point.

- 2nd. Wesley Vissers
Sharper than Ohio? legs improved, but not enough to overtake Mike. Even with a bit more mass.

- 3rd. Jorge Herrera
Breakout performance. Held his own in every comparison.

- 4th. Andrea Mammoli
Good structure, needed more pop. And do believe he can still add some size before his cap.

- 5th. Joaquim Camps Angel
Solid, but outgunned.

- 6th. Paul Kanu
Crowd loved him, but lineup was too deep.

- 7th. Sam Sulek
I was going to do just top 6 but everyone talks about him. He came in fuller at a bit of conditioning expense. He looked like he should be there.

*Classic Takeaway
This was the cleanest Classic battle of the season.
Sommerfeld’s win shakes up Olympia projections and resets the division’s momentum.


JOSEPH BAENA FIRST SHOW COMPLETE
Arnold’s son officially stepped onstage for the first time today.

* Key notes:
- Conditioning was better than expected for a debut.
- Posing was full classic Arnold energy wide shots, dramatic transitions.
- Stage presence still developing, but the crowd reacted big.
- Media already calling it a “legacy moment.”

This wasn’t about placing,it was about arriving, and he did. Look forward to see what he can do with his genetics.

* MEN’S OPEN RESULTS STILL PENDING
Andrew Jacked remains the expected winner, but official placings haven’t dropped yet.


TEAM USP SUMMARY BLOCK
Classic Physique delivered Sommerfeld took the win over a razorsharp Wesley. Personally I think Mike looks really good at his real cap and don't know why he was trying to be heavier than this as he looked more "Classic"
Men’s Open results pending, but Andrew looked dam good. And Brandon Curry was really impressive and his best look yet?... Of course Martin in at 3rd looked good. But not anything like the bag of chocolate in first.



*TEAM USP keeps rising! You can too, come check and browse for yourself. New products any day soon.

 

[James Creeper]

DAY 2 — PULL | BACK • BICEPS • REAR DELTS
*Back to do some work, tunes on. Put in on a random mix. Some of today's music is just crap. Or me just being old. No...it is shit. Did some yoga stretchs before the treadmill feeling pretty good.

*45 minutes on the treadmill at a steady 125–135 BPM

*Bent‑Over Barbell Rows
50 lbs — 15, 15, 15
Back instantly took fire. Hinge locked, bar path clean, reps and feeling good, powered down on this, it felt good.

*Lat Pulldowns (Wide + Unilateral)
95 on the stack , 45 for uni.
Wide‑to‑narrow rotation for 16–18 reps across 6 sets.
Unilateral rounds pushed past 20 ... pure fire in the lats.
Elbow‑to‑hip cue is the way!

*Seated Cable Rows
120lbs today — 15, 15, 15
Full resets, tight pulls, 90‑second discipline.
Strength shows up when structure does.

*Face Pulls
30 lbs. 20 reps
Rear delts growling a death‑metal, as well as myself

*Seated Cable Dumbbell Curls
85 lbs
Set 1: 12 slow, surgical reps
Set 5: 8 full reps + 6 partials
Arms pumped to the max, love the feeling off this one.

*Pullovers
65 lb dumbbell — 3×20
Sideways on the bench, letting gravity peel the lats open.
Last set slowed to carve out width with intent. This is cookie cutter planning.

* Extra sets, bench then in a laying curl,
90 seconds between sets
* laying bench curl 20 lbs x 3 sets, only can hit 10 on this on the first set. Then 8, following a 6. And pitiful partials, till dropped.

*DAILY FUEL BREAKDOWN
- Total Calories: 2,800
- Total Protein: 250g
- Total Carbs: ~360–380g
- Total Fat: ~65–75g
- Total Sodium: ~3,800–4,400mg
- Got an awesome 1/2 gallon jug of honey from a friend today, raw unfiltered from Idaho. Has a lot of pollen in it/ peckon.

*OVERALL NOTES — Wings getting hit every workout day, Arms thickening. Blueprint locking in.

TEAM USP ALWAYS LOCK IN. ARNOLD UK JUST SHOOK THE SEASON.
Momentum isn’t given. It’s taken. And today? A few athletes took everything they needed heading into Olympia season. Let’s run it clean, aggressive, and exactly how TEAM USP delivers it.

MEN’S OPEN
1, Andrew Jacked
Two Arnolds in one month. That’s not a win streak, that’s a hostile takeover. And a Million dollars in a month!
* Front shots are cartoonish.
* Flow + height + silhouette = nightmare matchup for anyone not named Hadi or Derek.
* This wasn’t luck. This was confirmation.

2 — Brandon Curry
Still polished. Still round. Still dangerous. But Andrew’s structure made him look a step behind.
* Needs sharper condition or more pop to flip this script. Still a great look from Brandon. I was happy for him.

3, Patrick Moore
Shape is elite. Presentation elite.
* Back density still the limiter, but this was a real return to relevance.

4, Martin Fitzwater
Big, gritty, but lacked the finesse to break into that top 3 today. Definitely had a wattery look.
*When the lineup is this aesthetic-heavy, any imbalance gets punished.

Rest of the pack: Blessing, Akim, Abou, Hassan, solid, but none forced the judges to rethink the hierarchy.

MEN’S PHYSIQUE
Winner, Vitor Chaves
That silhouette is textbook modern MP.
* Tight. Dry. Zero wasted motion.
* This look can absolutely disrupt Olympia callouts.


*BIKINI
Winner — Ashlyn Little
Balanced, crisp, and confident.
* Nothing overpowering, nothing missing.
* Judges love this kind of “complete but not excessive” look. So doing I.


* FITNESS
Winner, Michelle Fredua‑Mensah
Routine + physique = problem for the division.
* She’s not winning on performance alone the body matches the skill.
- Every show she enters becomes “who can actually beat her.”

WELLNESS
Winner, Rayane Fogal
Lower body dominance with upper body balance dialed in.
* Full, round, tight no spill, no blur.
* First‑callout Olympia potential written all over it.

* PRO WHEELCHAIR
Winner, James Berger
Density + detail + stage command.
* Upper body separation stood out immediately.
* This win elevates him into real Olympia conversation.

OVERALL TAKEAWAYS
* Andrew Jacked just turned hype into historic momentum.
* Bikini, Wellness, and Men’s Physique all got new legit Olympia threats.
* Fitness is Michelle’s world until someone proves otherwise.
* Depth across divisions is getting wild nobody coasts into an Arnold anymore.


*USP NOTES
Sharp show. Clear winners. No confusion on the scorecards. No cry baby bs.
Andrew’s double‑Arnold month is the headline, but the real story is how many divisions now have new disruptors heading into Olympia season.
*TEAM USP stays locked in, momentum doesn’t wait.

* USP leveling up! Raises the bar again. Come take a look for yourself.

 

[James Creeper]

TEAM USP — DAY 3: Legs, Calves & Abs
Lower body got worked over, core got sliced.
Still my work Never stops! TEAM USP STYLE!


*Leg Press
6 plates or 270lbs, stance locked wide today.
Paused reps, no softness. Smooth and controlled.
4×12 — quads BURNS instantly lights up on the inside way more than neutral. Will play more with this. Will be increasing work with ped load going up. And that's in progress now.

*Cable Crunches
Added weight for 80 lbs, to 120 rib cage crushed down, spine arched, hips pulling through.
Old rib seems not to like this one, but didn’t stop a single rep.
Controlled and systemic.
And doing 6 sets. This cut it down to 15 reps and 6 sets. Still I feel I can do way more lbs, And plan to add more after stability on this is 100
* Romanian Deadlifts
140 lbs, back loosened, belt tight. 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 started cramping a bit again, they have been this way dropping clen in from time to time.

* Hanging Leg Raises
Weighted sets with 5 lbs on the feet.
Strict, no sway.
Abs torched, rib still there... growling

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

* Hack squat started this off light as the finish touch 135 on, 3 sets narrow stance, toes pushed down 12, 10, 10. Cooked quads!
Daily Totals
- Calories: ~3,050
- Protein: ~260g
-Fats:~75g
- Carbs: Moderate‑high (ideal for recovery)
- Fats: Controlled, mostly from eggs + almond butter

*Notes of the Day
Rest day tomorrow. Carbs going up for recovery, extra cup of rice in da cooker, GH ( more iu's soon) and glucose control as normal.
Tank gets refilled because the body definitely needs it.
Wings still really sore to just a bit. They’re getting pushed on extra and the bi's too. Try to get the v more pronounced with at least 18" arms. Or die!

* DAILY BODYBUILDING NEWS, TEAM USP DEEP CUTS (03/29/26)

* Underground Shockwave: Brazil’s Musclecontest Londrina Quietly Becoming a Talent Filter
While everyone’s eyes are glued to the Arnold UK weekend, Brazil’s NPC Worldwide Musclecontest Londrina ran today and insiders are whispering that this show is becoming a “pre‑Pro proving ground” for athletes who don’t want to get buried in U.S. lineups.
- Judges reportedly tested new scoring emphasis on density over dryness, a shift that could ripple into early‑season IFBB Pro shows.
- Several coaches on Brazilian IG stories hinted that two unknown heavyweights showed “Olympia‑tier legs” but are staying anonymous until their next outing.
- This is the type of show where future monsters appear before the world knows their names.

*TEAM USP Take:
This is the kind of energy we respect athletes building in silence, showing up with legs that rewrite the room. No hype, just violence in the gym.


* IFBB Pro League Quietly Updates 2026 Division Flow — And Nobody’s Talking About the Real Implication
The updated 2026 IFBB Pro schedule dropped this month, but the deep detail nobody is discussing:
The travel pattern + division spacing suggests the league is testing athlete fatigue management as a competitive variable.
- The Detroit Pro → Arnold UK → Puerto Rico Pro sequence forces athletes to choose between chasing points or preserving peak form.
- Classic Physique athletes have the tightest cluster, meaning conditioning consistency will separate contenders from pretenders.
- Masters divisions are getting more spotlighted dates, this is strategic. The league is building a multi‑tier fan ecosystem, not just Open hype.

*TEAM USP Take:
This is chess. The league is forcing athletes to pick their battles. Only the disciplined survive a schedule built to expose weak prep cycles.


* Center Podium’s 2026 NPC Expansion Is Creating a New Athlete Pipeline
Center Podium’s 2026 rollout is being slept on, but it’s quietly becoming the most athlete‑friendly NPC ecosystem outside the U.S. coasts.
- Kazakhstan’s NPC Pro Qualifier is pulling in Eastern European talent that used to funnel into Spain or Prague.
- Production quality is now rivaling IFBB Pro shows—this is brand warfare, not just event hosting.
- Their athlete testimonials point to a trend: first‑timers are skipping local shows and jumping straight into Center Podium events for exposure.

* TEAM USP Take:
This is how new stars are born—skip the small pond, jump into the fire, and let the lights expose who’s real.

* Arnold Classic 2026 Prize Money Spike Is Masking a Bigger Shift
Everyone saw the headlines about the 20% prize money increase for the Men’s Open at the Arnold Classic. But the deeper layer:
- The judging panel changes are designed to reduce political scoring variance.
- Behind the scenes, forums are buzzing that this is a test run for Olympia‑level scoring reform.
- If this sticks, athletes who rely on “name value” over physique will get exposed.

* TEAM USP Take:
Good. Let the stage be the equalizer. If your physique isn’t undeniable, the new scoring system will bury you.

*USP OVERALL NOTES
- The sport is shifting toward density, durability, and travel‑proof conditioning.
- Unknown athletes from Brazil and Eastern Europe are emerging as the next threat class.
- Federations are tightening scoring systems, politics losing ground, physiques gaining ground.
- 2026 is shaping up as the year where “silent grinders” dethrone the loud names.
- TEAM USP stays ahead because we read the undercurrent, not the headlines.


*TEAM USP NEW PRODUCTS COMING SOON!!!

 

[James Creeper]

* TEAM USP Rest & Recovery Log (Mass‑Gain Phase On Cruise levels)

Rest day on paper, not in execution. Kept the system moving with the normal house chores, stayed at 125-135 for 40 minutes on the treadmill, and stayed locked in on the nutrition. Recovery is part of the growth cycle... the goal right now is simple: add size, add mass, stay disciplined. Get ready for the go!

*Meals & Macros

*Meal 1 — Oatmeal & Eggs
500 cals | 32g protein | 54g carbs | ~220 mg sodium

*Meal 2 — Shake #1
280 cals | 22g protein | 12g carbs | ~180 mg sodium

* Meal 3 — Chicken & Rice
610 cals | 58g protein | 60g carbs | ~420 mg sodium

*Meal 4 — Shake #2
280 cals | 22g protein | 12g carbs | ~180 mg sodium

*Meal 5 — Rice Cakes + Almond Butter
380 cals | 12g protein | 42g carbs | ~120 mg sodium

*Meal 6 — Gluten‑Free Spaghetti + 8 oz Lean Beef + Ragu Chunky Garden
705–760 cals | 63–64g protein | 49–60g carbs | 790–1,020 mg sodium
I am definitely loving this on the rest day.

*Meal 7 — Double Shake (Evening)
560 cals | 44g protein | 24g carbs | ~360 mg sodium

*Daily Totals

- Calories: 3,260–3,315
- Protein: 253–254g
- Carbs: 253–264g
- Fats: 96–101g
- Sodium: 2,270–2,500 mg

*Notes of the day.
This morning I was 187, I keep bouncing 185-190, clock is ticking is moving so slow, I can hear the Ace calling. Felt good, didn't sleep the best 6 hrs broken up. But I hate taking the sleep med. Think it will happen tonight. I take the doppy pill just to get the hrs in.

* TEAM USP // DAILY DROP — MARCH 30, 2026
DEEP BODYBUILDING NEWS NON‑MAINSTREAM EDITION

* 1. NPC Regional Pipeline Quietly Heating Up for April 4th
Multiple NPC regional shows are stacked for April 4th Buffalo, South Milwaukee, San Diego, and the Jay Cutler Desert Classic in Vegas, but the deeper story is the athlete migration pattern.
Competitors are strategically choosing lower‑visibility shows to secure early-season qualifications without clashing with the heavy hitters.


* Why this matters
This is the kind of shift that predicts who’s planning a long‑game Olympia qualification run. When athletes start ducking the spotlight early, it usually means they’re cooking something big for mid‑season.

* 2. Natural Bodybuilding Scene Surging — ANBF Shows Filling Fast
The ANBF’s 2026 schedule is showing unusually early registration spikes, especially for the Shut Up and Compete event (April 4) and the King’s Cup Pro/Am (May 2).


* Deep angle
Natural federations rarely see this kind of early-season demand. This hints at a growing exodus of natty athletes from hybrid or questionable orgs, likely due to stricter testing and more transparent judging in ANBF.
This could be the start of a natty talent consolidation we haven’t seen in years.
* I don't really care about this class but it is note worth.

* 3. Joseph Baena Quietly Making Noise in the Natural Circuit
Generation Iron reports Joseph Baena snagged three gold medals in his natural bodybuilding debut but the deeper story is the industry reaction. Honestly his physical structure is a mirror of Arnold at 16. He is in his 20's, If he went USP he would like Dad in a few years of real work.


* Deep angle
Baena entering the natty scene is a political move. His presence brings mainstream eyes to natural bodybuilding, which could force federations to tighten standards, improve production quality, and raise prize money.
This is the kind of shift that changes the natty landscape for years. And expansion of the sport at any level is a good thing.


*4. Natty News Daily Spotlighting Rising Unknowns
Natty News Daily’s recent coverage is highlighting lesser‑known athletes like Ben Lloyd and Nicole Goodno not for placings, but for storylines (injury comebacks, health scares, long‑term development arcs).


* Deep angle
This signals a shift in media priorities:
Less “who won the show”
More “who’s building a multi‑year narrative”

*That’s how stars are built in the natty world slow burn, long arc, consistent exposure. And having a body building Jesus as you're Dad.

*TEAM USP NOTES (JAMES’ TAKE)

* The NPC regional shuffle is the biggest tell, pros and top amateurs are playing chess, not checkers. Someone big is hiding in plain sight.
* Baena entering natty bodybuilding is going to shake the tree. The federations better be ready for the spotlight.
* ANBF’s surge is the most underrated storyline of the year. When natty athletes start voting with their feet, the whole ecosystem shifts.
* Media focusing on long‑arc athletes is good for the sport, we need characters, not just placings.


* USP KEEPS RISING NEW PRODUCTS COMING ANY TIME SOON!

 

[James Creeper]

DAY 1 PUSH WORK
CHEST | SHOULDERS | TRIS

*Got in early. The usual cleaned up some messes. 20‑rep push‑up bursts, mobility between rounds. Still using some yoga stretchs this morning too Feeling not so tight after the work is done. Stretched pecs, arms, and back until everything felt primed. And heavy metal as normal playing in the background. Just a bit groggy still. Trying to shake it.

* Hit the treadmill for 35 minutes, mixing it up. I did 135 lb on the leg Press, mainly to stretch deep on the legs and ass just to wake up some more.

*Dumbbell Bench Press
12–18 reps × 5 sets
Started with the 70 this is starting to feel pretty good in hand. the strength came in smoothly. 15 clean reps, locked‑in form, chest doing exactly what it was told. Tight, controlled, mind focus squeezed.

*Incline Dumbbell Flyes — 15°
10–15 reps × 4 sets
15s in hand, full stretch, slow squeeze. Like the fuckers owe me money. Kept everything in line and pulling on the chest deep. Moving the angle of the arms I can feel different parts of the chest firing off. I did try 20 lbs but it was a bit uncomfortable and could feel the front delt trying to take over.

*Triceps Rope Pushdowns — 75 lbs
10–15 reps × 4 sets
Stack heavy last time so dropped the weight 5lbs, higher reps. Hit 20 reps first set, tris burning hit 10 on the rest. Clean lockouts, no shortcuts, just pressure cooking.

*Cable Lateral Raises
12–18 reps × 5 sets
Cross‑cable setup lighting all three delt heads. 10 lbs, keeping on track, run it up to 20 first set, and hitting 15, 2-4 sets. And 10 the last but doing partials to cook the delts as much as possible.

*Seated Overhead Dumbbell Press (Arnold Press)
8–12 reps × 5 sets
Bench nearly vertical, 30s rotating up. Only 10 reps per set today. Last set hit 10 too Grinding the burn in. Just not my normal go today.

* DAILY FUEL BREAKDOWN
- Calories: 3,085
- Protein: 260g
- Carbs: ~360–380g
- Fat: ~65–75g
- Sodium: ~3,800–4,400mg
- Meals: 6 total

*OVERALL NOTES
Today I felt pretty drained. I got 9hr 24min. Of sleep up 5 times. But still the dam sleep pill makes me feel crappy. I did get a call from the different sleep study place. They seem to have changed it around and I am to do the sleep deal at the hospital. So I called my doctor left a message to see if they just got it wrong. And I get the stuff to do an at home. As I already know. Not my bed, house, blanket, fan, dog, wife. Probably won't sleep at all. But maybe that is the problem lmfao!

DAILY BODYBUILDING NEWS — MARCH 31, 2026
(Fresh pulls. Deep cuts. USP cadence.)

* 1. ANDREW JACKED’S MILLION‑DOLLAR MARCH REWRITES THE POWER STRUCTURE
Andrew Jacked just became the first modern pro to clear $1M in prize money in a single month, riding a three‑show domination streak that ended with the Arnold Classic UK.
- Coaches are calling it the “Jacked Inflation Era.”
- His momentum is forcing top contenders to rethink their entire Olympia prep timeline.
- Lee Priest doubled down today, calling Andrew the 2026 Mr. O front‑runner, which detonated every comment section in the sport.
- The real story: he’s peaking earlier, sharper, and more consistently than anyone expected.
This isn’t hype, it’s a shift in gravitational pull.
- I see the O having to jump prize money now

* 2. Jay Cutler Sparks Chaos With His “Bad Form Builds Biceps” Claim
Cutler dropped a grenade on the form‑purist crowd by saying strategic cheating on curls builds better arms than textbook technique.
- Old‑school lifters are celebrating.
- Biomechanics purists are melting down.
- Expect a week of gym‑floor debates and IG coaches posting “corrective” videos.
-I say you do what you body tells you, listen well and results fallow

* 3. King Kamali Calls Out Martin Fitzwater’s Direction
Kamali says Fitzwater’s physique is “moving the wrong way” heading into New York Pro.
- Claims he’s over‑bulking into softness.
- Says the fix is simple: tighten up or get left behind.
- Fitzwater hasn’t fired back yet, but fans are already choosing sides.
- I think he can't say anything at this point, he has to stay chill

* 4. Lunsford vs. Dorian Yates, The Aesthetic War Escalates
Dorian says modern pros look like “fridges.”
Lunsford clapped back, defending today’s physiques as denser, more advanced, more complete.
- This is turning into a generational divide:
- HIT minimalists vs. high‑volume hypertrophy maximalists
- And neither side is backing down.
- A blend of change training for your self will find what looks best for you.

*USP NOTES BLOCK SUMMARY (Creeper's Take)
- Andrew Jacked is the headline, period. Money, momentum, and message, he’s bending the sport around him right now.
- Cutler’s biceps take is pure gasoline. Controlled cheating has built more arms than perfect form ever did, and everyone knows it.
- Kamali poking Fitzwater feels intentional definitely a pressure test before NY Pro. Conditioning will answer louder than comments. See if he folds on either.
- Lunsford vs. Yates is the culture war of the week. Old‑school purity vs. modern density. The truth sits in the blend, its personal depending on outcome.

*TEAM USP keeps rising! You can too, come check and browse for yourself. New products landing and possible sales?

 

[James Creeper]

DAY 2 — PULL | BACK • BICEPS • REAR DELTS
*Back to do some work, put on some Old school Rap, bit odd during some yoga, bit whatever it works for me. Stretchs before the treadmill feeling pretty good.

*45 minutes on the treadmill at a steady 125–135 BPM
* Still 185 this morning

*Bent‑Over Barbell Rows
55 lbs — 15, 15, 14
Back took fire. Hinge locked, bar path clean, reps and feeling good, powered down on this, it felt good.

*Lat Pulldowns (Wide + Unilateral)
95 on the stack , 45 for uni.
Wide‑to‑narrow rotation for 16–18 reps across 6 sets.
Unilateral rounds pushed past 20 ... pure hell in the lats.
Elbow‑to‑hip cue is the way to width.

*Seated Cable Rows
120lbs today — 15, 15, 15
Full resets, tight pulls, 90‑second discipline resets
Strength shows up when structure does.

*Face Pulls
30 lbs. 20 reps x 3 sets
Rear delts really burned hard,

*Seated Cable Dumbbell Curls
85 lbs
Set 1: 12 slow, surgical reps
Set 5: 8 full reps + un known partials
Arms pumped to the burst feeling, love the pump off this one.

*Pullovers
65 lb dumbbell — 3×20
Sideways on the bench, letting gravity peel the lats open.
Last set slowed to carve out width with intent. This is cookie cutter planning.

* Extra sets, bench then in a laying curl,
90 seconds between sets
* laying bench curl 20 lbs x 3 sets, only can hit 10 on this on the first set. Then 8, following a 6. And pitiful partials, till dropped. Just like last time. Couldn't touch my face if I tried.

*DAILY FUEL BREAKDOWN
- Total Calories: 3,200
- Total Protein: 250g
- Total Carbs: ~360–380g
- Total Fat: ~75–85g
- Total Sodium: ~3,800–4,400mg
- Had a table spoon of honey at the beginning of the work sets. Think this should be a norm for time to come. Seems to help out overall.

*OVERALL NOTES — Wings getting hit every workout day, Arms thickening. Blueprint locking in.

TEAM USP DAILY BODYBUILDING NEWS
April 1, 2026


* Tony Huge vs. Dennis James, Big Ramy Sponsorship War Ignites
Tony Huge fired back at Dennis James today over criticism surrounding Big Ramy’s Enhanced Labs sponsorship.
This is real behind‑the‑scenes power‑play energy, money, influence, and control over Ramy’s next chapter.

* Mike Sommerfeld Plants His Flag in Classic
Sommerfeld shut down all speculation with a sharp statement:
“I am Classic. I will be forever Classic.”
He’s not moving divisions. He’s not experimenting. He’s doubling down on the identity he believes he defines.


* Samson Dauda Drops Surprise Prep Update
Samson posted a late‑night physique update on Instagram with noticeably sharper lines and a caption hinting at “a different level incoming.”
Fans and coaches are already dissecting the clip frame‑by‑frame, this is the first real sign he’s tightening up earlier than usual.

* Iman Khalifa Hormone‑Test Rumors Spread Across Social Platforms
A new article sparked unconfirmed speculation about Iman Khalifa failing a hormone test.
No evidence. No official statement. Just the internet doing what it does, but the chatter is loud enough to matter.


* Joseph Baena’s Natural Colorado State Win Still Surging
New clips and photos from Baena’s natural debut continue to circulate across IG and Facebook today.
Momentum is building and the natural scene is eating it up.


USP TEAM NOTES (MY TAKE)
* The Ramy sponsorship clash exposes how much politics still shapes careers behind the curtain.
* Sommerfeld locking himself into Classic is a power move he’s daring the division to keep up. I honestly feel there is a drifting of what Classic Physique should be. But I'm guy a guy that enjoys the sport
* Samson’s surprise update is the first real signal he’s coming in sharper, earlier, and hungrier. This is primed up for the clash of the big boy's This is the show I really want to see with Jacked!
* The Khalifa rumor mill shows how fast narratives form before facts even show up.
But sometimes someone knows something rooted in truth.
* Baena’s natural run is gaining real traction and the timing couldn’t be better for the natty divisions. But honestly I feel that he has so much potential and he didn't show it. A lot of people are disagreeing like Ivan, Greg, And Lee saying shut the fuck up, in his own Lee way. Lots of opinions.

*TEAM USP stays locked in, momentum doesn’t wait.

* USP leveling up! Raises the bar again. Come take a look for yourself. We have new products in stock see for yourself!

 

[James Creeper]

TEAM USP — DAY 3: Legs, Calves & Abs
Lower body got worked over, core got sliced.
Still my work Never stops! TEAM USP STYLE!


*Leg Press
6 plates or 270lbs, stance locked neutral today.
Paused reps, no softness. Smooth and controlled.
4×12, quads BURNS instantly lights up on the front. Will play more with this. Will be increasing work with ped load going up. And that's in progress now.

*Cable Crunches
Added weight for 80 lbs, to 120 this time jumped it to 140. crushed down, spine arched, hips pulling through.
rib never seems to like this one, but didn’t stop a single rep.
Controlled and systemic.
And doing 5 instead of 6 sets. This cut it down to 15 reps and 5 sets. Still I feel I can do more lbs, And plan to add more after stability comes in.

• Romanian Deadlifts
140 lbs, back loosened, belt tight. 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.

• Hanging Leg Raises
Weighted sets with 5 lbs on the feet.
Strict, no sway.
Abs torched, rib still there...pissed off today.

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

• Hack squat started this off light as the finish touch 135 on, 3 sets wide stance, toes pushed down 12, 10, 10. quads done!
Daily Totals
- Calories: ~3,050
- Protein: ~260g
-Fats:~75g
- Carbs: Moderate‑high (ideal for recovery)
- Fats: Controlled, mostly from eggs + almond butter

• Notes of the Day
Rest day tomorrow. Carbs going up for recovery, extra cup of rice in da cooker, GH ( more 2 iu's ) and glucose control as normal. Eat a bit extra tomorrow, start planning a deload. Get ready to push harder and put on some size.

Wings feel like they are adapting, sore to just a bit. They’re getting pushed on extra and the bi's too. Try to get the v more pronounced with at least 18" arms. Or die!

TEAM USP — DAILY BODYBUILDING NEWS
APRIL 2, 2026

• Andrew Jacked’s Million-Dollar Run Gets Broken Down
Chris Aceto laid it out straight, Andrew Jacked cleared over a million in the last 12 months off the back of his Arnold Ohio + Arnold UK sweep. Derek Lunsford hit the same threshold. Two athletes. Seven figures. One season.
• Momentum + marketability = real power in this sport. Now we wait to see Sampson dial in and the trains collide!

• Mike Sommerfeld Sparks “Not Classic Enough” Firestorm
Aceto questioned whether Sommerfeld even fits the Classic blueprint after missing weight in Ohio but still winning the UK. Veterans like Lee Priest are chiming in.
• Division identity is tightening. Sommerfeld is right in the middle of the crosshairs.

• Olympia Qualification Rules Shift.
Stakes Raised
The IFBB reinstated the points system for every division except Men’s Open. Classic, Men’s Physique, Bikini, Wellness, all now require two wins for auto‑qualification.
• The “one win and coast” era is dead. Pressure is the new standard.

• Global Pro Qualifier Expansion Announced
Fresh pro qualifiers confirmed across Germany, Brazil, Russia, Tunisia, Sweden, Morocco.
Dates locked for April–May.
• The pipeline is widening. Lineups are about to get deeper and more dangerous.


USP NOTES
• The money conversation around Jacked & Lunsford is a perfect “execution pays” narrative.
• Sommerfeld’s situation, He is an awesome bodybuilder. I would really like to see him go up in size.
• The Olympia rule change is massive, high stakes, high urgency, high pressure.
• Global expansion means the league is scaling more pros, tougher wins, higher prestige.
• TEAM USP stays ahead because we don’t just read the news we dissect it and weaponize it.


*TEAM USP NEW PRODUCTS DROPPED SALES ARE LIVE!

 

[James Creeper]

* TEAM USP Rest & Recovery Log

Rest day on paper, never in execution. Kept the system moving with the normal house chores, stayed at 125-135 for 45 minutes on the treadmill, and stayed locked in on the nutrition. Recovery is part of the growth cycle... the goal right now is simple: add size, add mass, stay disciplined. Get ready for the go!

*Meals & Macros

*Meal 1 — Oatmeal & Eggs
500 cals | 32g protein | 54g carbs | ~220 mg sodium

*Meal 2 — Shake #1
280 cals | 22g protein | 12g carbs | ~180 mg sodium

* Meal 3 — Chicken & Rice
610 cals | 58g protein | 60g carbs | ~420 mg sodium

*Meal 4 — Shake #2
280 cals | 22g protein | 12g carbs | ~180 mg sodium

*Meal 5 — Rice Cakes + Almond Butter
380 cals | 12g protein | 42g carbs | ~120 mg sodium

*Meal 6 — Gluten‑Free Spaghetti + 8 oz Lean Beef + Ragu Chunky Garden
705–760 cals | 63–64g protein | 49–60g carbs | 790–1,020 mg sodium
I am definitely loving this on the rest day.

*Meal 7 — Double Shake (Evening)
560 cals | 44g protein | 24g carbs | ~360 mg sodium

*Daily Totals

- Calories: 3,260–3,315
- Protein: 253–265g
- Carbs: 253–264g
- Fats: 96–101g
- Sodium: 2,270–2,500 mg

*Notes of the day.
This morning I was 184, I keep bouncing 185-190, clock is ticking, Felt good, didn't sleep the best 7 hr l broken up. Peed 5 times. But I hate taking the sleep med. But this afternoon I went up to my brother's house, he lives at 9400 feet, it is in the woods far away from anything of a paved road. So my rest day will be a bit taken advantage of tomorrow. I will be doing some mining activities, go underground and bust out some ore rock to crush, looking for that gold, so tomorrow training is going to be moving material in 5 gallon buckets smashing rock. More of a long duration cardio. We will see what I can do to log this. And to answer the question, I took my Spaghetti and shake with me to do dinner. And I have meals prepped for tomorrow and protein shakes, and rice cakes as well as 5 gallons of water. As well as my gear

* TEAM USP DAILY BODYBUILDING NEWS APRIL 3

* 1. Triple O Dynasty Pro
Quiet Chaos Before Show Day
The Triple O Dynasty Pro hits Mesa, AZ tomorrow, and the women’s bodybuilding lineup keeps shifting. Two late‑entry pros flew in last night after long layoffs, meaning someone’s Olympia season is about to get clipped before it even starts. Show‑week chaos is officially live.


* 2. Global Pro Weekend, 7 Shows in 48 Hours
This weekend is overloaded with action across the map.
- San Diego Pro
- Charlotte Pro
- Triple O Dynasty Pro
- Benelux Netherlands Pro
- Taiwan Pro
- Musclecontest Nordeste Pro (Brazil)
- Huanji China Pro (Sunday)

Travel fatigue + scattered lineups = guaranteed shake‑ups. Expect surprise winners and a few big names missing finals.


* 3. FIBO Germany Pro Next Weekend. Open Bodybuilding Returns to Europe
The FIBO Germany Pro (April 17–18) is shaping up to be the first real European Open clash of the season. Rumors say an Arnold finalist is entering late to secure early qualification. Europe’s first big collision of the year is loading.


* 4. Andrew Jacked Apologizes for His Arnold UK Posing Routine
Despite Winning the Show
After winning the Arnold Classic UK, Andrew Jacked publicly apologized for his posing routine, saying he wasn’t satisfied with how he presented himself. He admitted the routine felt rushed and not up to his personal standard. Fans and coaches praised the humility a champion winning big and still demanding more from himself. With two Arnold titles in one month and a mindset like this, his Olympia momentum is getting dangerous.
I didn't see this at first but it something I appreciate, a master at self reflection is something that is lacking in a lot of people today. The mindset of only ones self in the world is incredibly prevalent today. Thinking that you didn't give you're best at what you are doing and winning then apologizing. It is something more personal and people should reflect upon in understanding why.


* TEAM USP NOTES
Energy feels different today. Seven shows in one weekend means somebody’s about to steal momentum off pure execution while others get exposed. Triple O tomorrow is the real watch point, late entries always shake the tree. FIBO next week is going to be a collision. And Andrew apologizing after winning the Arnold UK? That’s the mindset of a killer. Hungry, improving, never satisfied. HUMBLE!
*TEAM USP stays locked, disciplined, and ahead of the curve.




* USP KEEPS RISING, NEW PRODUCTS AND EASTER SALES!

 

[James Creeper]

DAY 1 — PUSH WORK
CHEST | SHOULDERS | TRIS
4‑5‑26

* Normally day one of my workout plan but not today.
* 3‑4‑26 was a whole different beast — mining activities.
* Geared up, went underground to recover ore. Hammers, chisels, pulling samples out of the earth like old‑school labor.
* My brother and I hit a shaft on his property — 40° descent on ropes, hauling gear down to the bench 205 feet below surface. Found the limonite‑type rock that carries the metals we’re after.
* Dropped a few hundred pounds of rock onto a tarp, sacked it up, and then…
* As the strong guy, it was my job to hump the rock back to the surface. Loaded my pack with 60 lbs each run.
* 16 trips total — 8 in, 8 out — carrying ore.
* A full 12‑hour day, mostly cardio, mostly grind.
* Fuel was simple: 4 chicken breasts, 2 cups cooked rice (cold), 4 ready‑made protein shakes, 3 rice cakes. No extras. Just work.


• BACK TO DAY 1 — PUSH WORK

Got in at 6:30 AM to be with the family. They were awesome, no BS, clean house, felt like they missed me. My wife is awesome. Even had Gh ready for me! Garage/gym was even cleaned up. Heavy metal on, flip‑the‑switch energy.
Cardio: 30 minutes on the treadmill, 15‑rep push‑up bursts, mobility between rounds. Yoga stretches loosened everything up in a few minutes. Definitely not feeling 100% today.


WORK SETS

• Dumbbell Bench Press
12–18 reps × 5 sets
Started with the 70s expecting a grind, but strength came in smooth. 10 clean reps, locked‑in form, chest tight and squeezed. Burn hit faster than normal.

• Incline Dumbbell Flyes — 15°
10–15 reps × 4 sets
15s, full stretch, slow squeeze. Hit 11 on the first set, then form started slipping. Stayed at 10 for the rest. Gassing early.

• Triceps Rope Pushdowns — 70 lbs
10–15 reps × 4 sets
Hit 10. Tris burning way too fast. No shortcuts. Grinding 10s across the board.

• Cable Lateral Raises
12–18 reps × 5 sets
Cross‑cable setup torching all three delt heads. Only 10 lbs, but the isolation felt like punishment for past sins. Traps stayed out of it. Shoulders screaming. Grabbed electrolytes after this.

• Seated Overhead Dumbbell Press (Arnold Press)
8–12 reps × 5 sets
Bench nearly vertical, 30s rotating up. First set 10, then 9s until the last set — hit 8. Shoulders tapped out.


DAILY FUEL BREAKDOWN
- Calories: 3,550
- Protein: 340g
- Carbs: 460–480g
- Fat: 95–110g
- Sodium: 4,800–5,400mg
- Meals: 6 total
- Easter Sunday dinner: 12 oz ham (trimmed fat), potatoes w/ salt + pepper, a couple gluten‑free rolls


•OVERALL NOTES
Obviously not on point, but still missed my wife, kids, and pitbull — in that order. Iykyk.
Good to get out and work on the hill, but crazy how one day of hard labor at elevation had my 30‑inch waist loose in the pants. I sweat a lot, but still thought I was hydrated. Ate close enough. Just a long day of hard work and altitude.


BODYBUILDING NEWS (4‑4 & 4‑5)

• Joseph Baena goes back‑to‑back — wins again at the Iron Gladiator and earns his pro card. Dude is 2‑0 in his first season. He was second in the open. And only reason why to write on this is.....
• Arnold is coaching him daily at Gold’s Venice — 7 AM, old‑school Austrian Oak discipline I hope. Wish this could be me!
• Global NPC/IFBB weekend: Spain, Vegas, Buffalo, Netherlands, Japan — stacked lineups everywhere. Will have some news coming from this all.
• Science drop: CoQ10 + L‑Carnitine showing real endurance boosts in trained athletes. Knowing bodybuilding we already knew this when guys going into prep.
• Combat crossover: Wilder vs Chisora rematch hype pulling physique fans.
• Recovery tech buzz: Dana White’s $120K “Superhuman Protocol” making rounds again — PEMF, cold plunge, EWOT, red light.
Brother is running gh too. Not sure why he left that out

TEAM USP keeps rising! Easter sale rolling!

 

[James Creeper]

DAY 2 — PULL | BACK • BICEPS • REAR DELTS

Back to do some work. Old‑school rap on deck...bit odd during yoga stretches, but it hit. Warmed up, loosened up, treadmill ready.
Solid 8 hours of sleep.
191 lbs this morning.


TREADMILL
45 minutes at a steady 125–135 BPM
Heart rate locked. Breathing smooth. System online.


Bent‑Over Barbell Rows
60 lbs — 15, 14, 13
Back took fire instantly. Hinge locked. Bar path clean.
Powered down on this felt good, felt right.


• Lat Pulldowns (Wide + Unilateral)
95 on the stack • 45 for uni
Wide‑to‑narrow rotation for 16–18 reps across 6 sets.
The big back show is coming on.
Unilateral rounds past 20 — pleasure‑pain mix, no other way to describe it.
Elbow‑to‑hip cue = width unlocked.


• Seated Cable Rows
120 lbs — 15, 15, 15
Full resets. Tight pulls.
90‑second discipline.
Strength shows up when structure does.

Face Pulls
30 lbs — 20 reps × 3 sets
Rear delts popping.
Whole upper back gets touched.
Crack walnuts between the shoulder blades.

Seated Cable Dumbbell Curls
85 lbs
Set 1: 12 slow, surgical reps
Set 5: 8 full reps + unknown partials
Arms pumped to the bursting point.
Might swap to spider curls next week chase a new angle.

• Pullovers
65 lb dumbbell — 3×20
Sideways on the bench, letting gravity peel the lats open.
Last set slowed down to carve width with intent.
Cookie‑cutter planning? Maybe. But it works.


• Extra Sets
Bench → laying curl finisher
20 lbs × 3 sets
First set: 10
Then 7 → 4 → pitiful partials
Couldn’t touch my face if I tried to wipe sweat.

• DAILY FUEL BREAKDOWN
- Calories: 3,200
- Protein: 280g
- Carbs: 460–480g
- Fat: 75–85g
- Sodium: 3,800–4,400mg
- Tablespoon of honey before work sets — this might be the move. Felt the difference.


• OVERALL NOTES
Wings getting hit every workout day.
Arms thickening.
Blueprint locking in for the blast.


TEAM USP DAILY BODYBUILDING NEWS... GLOBAL EDITION

1. Sergey “Zirski” Danilov, Russia’s 350‑lb Final Boss
The Russian heavyweight blowing up IG.
350 lbs and surprisingly lean, with Larry Wheels confirming the madness.
Fans calling him “Zirski.”
Legit threat for the Open if he ever steps on a pro stage.
TEAM USP TAKE:
Russia just dropped a raid boss into bodybuilding. Just seeing what this guy looks like next to a normal human it's really hard to wrap the mind around.


2. GoodVito Offseason Update, Freak Mode Activated
Vitaliy Ugolnikov posted a posing clip showing quad separation at offseason bodyfat.
Chest and delts look thicker.
TEAM USP TAKE:
GoodVito is entering the Open arms race early. He really needs to push with the 350lb monsters everywhere.


3. Rubiel “Neckzilla” Mosquera, Back Day Carnage
New Oxygen Gym footage.
Width looks unreal.
Fans calling him the “dark horse” for the next Olympia.
• TEAM USP TAKE:
Neckzilla is quietly becoming the widest man in bodybuilding. But really where does he fit. I can put my finger on it yet.


4. Hadi Choopan, Dubai Training Rumors
New crew. New environment.
Density looks wild even in offseason lighting.
TEAM USP TAKE:
When Hadi goes quiet, something big is brewing. But I just don't know what at this point he can bring to change the top.


5. Samson Dauda, Size Push Confirmed
New posing clip shows more lat sweep and quad fullness.
TEAM USP TAKE:
Samson isn’t maintaining, he’s hunting. I just don't know when he will get a solid coach so he can get diced.


6. CBum, Cryptic “Rebuild Mode” Drop
One black‑and‑white clip. One caption.
Internet loses its mind.
TEAM USP TAKE:
When CBum posts one word, the whole division listens. I think he is board and wants to stay in the conversation.


7. Andrew Jacked, Post‑Arnold Sharpness
New training footage shows delt and tricep detail sharper than his Arnold run.
• TEAM USP TAKE.
If two Arnolds weren’t enough, Andrew’s leveling up again. I see a dominance attitude setting up. Only a trimmed down Sampson is the only threat I see. Unless Nick catches him off a bit.


8. Big Ramy, Comeback Whispers
Rare training shot.
Fans already speculating.
• TEAM USP TAKE:
The Egyptian King might not be done. But honestly I feel that the ship may have sailed.

9. Classic Physique Coaching Shake‑Ups
Multiple pros teasing “new chapter” captions.
• TEAM USP TAKE:
Classic is becoming the most strategic division in bodybuilding. The top level is in but a lot of guys coming up. It will be fun to watch.


10. Wellness Division, Brazil Raising the Bar
Insane conditioning clips dropping all weekend.
• TEAM USP TAKE:
Wellness is evolving faster than any division, the standard is skyrocketing. I don't know what to think from this all yet.


USP TEAM NOTES

•TEAM USP stays locked in, momentum doesn’t wait.
USP leveling up again.
Bar raised.
Come take a look for yourself, new products in stock, and the squad keeps growing. The brotherhood is amazing!

 

[James Creeper]

TEAM USP — DAY 3: Legs, Calves & Abs
Lower body got worked over, core got sliced.
Still my work Never stops! TEAM USP STYLE!


*Leg Press
6 plates or 270lbs, stance locked neutral today.
Paused reps, no softness. Smooth and controlled.
4×12, quads BURNS instantly lights up on the front. I'm struggling with control in my feet to keep my toes forward. And not wanting to point out in wide and neutral.

*Cable Crunches
Added weight for 80 lbs, to 120 this time jumped it to 140. crushed down, spine arched, hips pulling through.
rib never seems to like this one, but didn’t stop a single rep.
Controlled and systemic.
And doing 5 instead of 6 sets. This cut it down to 15 reps and 5 sets. Still I feel I can do more lbs, And plan to add more after stability comes is level.

• Romanian Deadlifts
140 lbs, back loosened, belt tight. 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.

• Hanging Leg Raises
Weighted sets with 5 lbs on the feet.
Strict, no sway.
Abs torched, rib still there as normal.

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

• Hack squat started this off light as the finish touch 135 on, 3 sets wide stance, toes pushed down 12, 10, 10. quads done!
Daily Totals
- Calories: ~3,150
- Protein: ~280g
-Fats:~75g
- Carbs: Moderate‑high (ideal for recovery)
- Fats: Controlled, mostly from eggs + almond butter

• Notes of the Day
Rest day tomorrow. Carbs going up for recovery, extra cup of rice in da cooker, GH up ( 2 iu's ) and glucose control as normal. Eat a bit extra tomorrow, start planning a deload. Get ready to push harder and put on some size.
Definitely feel joints are asking for time off or just a lighter load for a week or 2.

TEAM USP DAILY BODYBUILDING NEWS STORIES + 1 VERIFIED SHOW RESULT
April 7, 2026


• Samson Dauda Quietly Filming a Full Prep Documentary
Multiple behind‑the‑scenes clips leaked today showing Samson with a full camera crew during training, meals, and posing sessions.
This isn’t a vlog this looks like a Netflix‑style long‑form project.

Note
Samson is positioning himself as a global star, not just a competitor. This is the biggest media move he’s made yet.


• Derek Lunsford Spotted Training With a Surprise Guest. Heavy Back Day.
Derek was filmed today training with a top‑level Classic Physique athlete (identity blurred in the clip). * I couldn't make out who it was
The session was brutal heavy rows, high‑volume pulldowns, and Derek looking thicker than he has all offseason.

Note
Derek rarely trains with other pros. When he does, it’s usually right before a major push.

• Regan Grimes Confirms He’s Moving to Dubai for Prep
Regan announced he’s relocating to Dubai for the next 6–8 months to train under a new coaching structure and access better recovery tools.

Note
Dubai is becoming the new Mecca for bodybuilding prep and Regan is betting big on a full environment change.

• Chris Bumstead Drops a “No More Playing Nice” Message
CBum posted a rare aggressive caption today:
> “I’m done being comfortable.”
Paired with a grainy, low‑light posing clip showing a noticeably thicker back.

• This is the first time in months he’s hinted at a mindset shift — and the timing is interesting with Classic getting deeper.


• Big Ramy’s Camp Confirms He’s Testing a New Training Split
Ramy’s team posted that he’s experimenting with a 6‑day rotation focusing on frequency over volume.
He’s also adding more machine‑based work to protect joints.

Note
This is the first structural change we’ve seen from Ramy in years and it signals he’s not done yet.


• Coach Milos Sarcev Says a “Top Open Guy” Is Secretly Prepping for a Summer Show
Milos went live today and said one of the top 10 Olympia athletes is prepping for a surprise summer appearance.
He refused to name the athlete.

Note
This could shake up qualification pathways and force other contenders to adjust their timelines. Any guesses who it is?


• Sam Sulek Posts a Rare “Off‑Day Reality” Video
Sam dropped a clip showing his full off‑day routine:
- Low‑key meals
- Mobility work
- Light pump session
- No stimulants
- Early bedtime

NOTE
Fans rarely see Sam in “maintenance mode.” This is the most transparent he’s been about recovery. It shows me that he is more serious about this as he goes. I like it!


• NEW SUPPLEMENT COMPANY SIGNINGS MARKET MOVEMENT
Three notable moves today:
- A Classic Physique Olympian signed with a new UK‑based brand
- A top Bikini pro joined a Korean wellness company
- A rising Men’s Open athlete signed with a US startup brand

Note
Sponsorships are shifting toward international companies the money is moving overseas.


VERIFIED SHOW RESULTS — IFBB TAIWAN PRO (APRIL 3, 2026)
Bikini. Top 10
1. Amanda Lee
2. Man Chen Wang
3. Nittaya Kongthun
4. Dahye Jeon
5. Irene Iravedra
6. Vlakh Mariia
7. Chieh Chu
8. Wendy Tsai
9. Sophia Wai Pik

Men’s Physique Winner
1. Farouq Ishimoto

Fit Model Top 10
1. Seojin Cheong
2. Myra Golloso
3. A Reum Song
4. Poru Lin
5. Hyejin Choi
6. Yeseul Lee
7. Eunhae Ko
8. Dabin Park
9. Pin Yu Chen
10. Angel Cheng


TEAM USP SUMMARY BLOCK Creeper's NOTES
- Samson filming a full documentary is the biggest media move of the week.
- Derek training with a Classic pro means he’s entering kill mode.
- Regan moving to Dubai is a massive environment shift could be career‑changing.
- CBum dropping the “no more comfortable” line is a warning shot. Is it real?
- Ramy changing his entire split means he’s not done.
- Milos teasing a surprise summer prep is going to shake the Open division.
- Sam Sulek showing off‑day reality is rare transparency. They grow up so quick
- Supplement signings show the money is shifting globally.


*TEAM USP NEW PRODUCTS DROPPED

 

[James Creeper]

* TEAM USP Rest & Recovery Log

Rest day on paper, never in execution. Had an appointment for a car to get worked on at 8 am so got up at 3:30 to hit it early slamed down a rockstar zero sugar with a dash of collagen and creatine morning shots lets roll! stayed at 125-135 for 30 minutes on the treadmill, and stayed locked in on the nutrition. Recovery is part of the growth cycle... the goal right now is simple: add size, add mass, stay disciplined. Get ready for the go! And I have to put it I now did 5 x 5 pull–ups with the belt and 25 plate.

*Meals & Macros

*Meal 1 — Oatmeal & Eggs + 2 slices of turkey bacon only 5 grams of fat!
560 cals | 37g protein | 54g carbs | ~510 mg sodium

*Meal 2 — Shake #1
280 cals | 22g protein | 12g carbs | ~180 mg sodium

* Meal 3 — Chicken & Rice
610 cals | 58g protein | 60g carbs | ~420 mg sodium

*Meal 4 — Shake #2
280 cals | 22g protein | 12g carbs | ~180 mg sodium

*Meal 5 — Rice Cakes + Almond Butter
380 cals | 12g protein | 42g carbs | ~120 mg sodium

*Meal 6 — Gluten‑Free Spaghetti + 8 oz Lean Beef + Ragu Chunky Garden
705–760 cals | 63–64g protein | 49–60g carbs | 790–1,020 mg sodium
This feels like it breaking rules, but dam its good!

*Meal 7 — Double Shake (Evening)
560 cals | 44g protein | 24g carbs | ~360 mg sodium

*Daily Totals

- Calories: 3,260–3,365
- Protein: 253–270g
- Carbs: 253–264g
- Fats: 96–106 g
- Sodium: 2,270–2,700 mg

*Notes of the day.
This morning I was 187, I keep bouncing 185-190, clock is ticking, Felt good, didn't sleep the best 5.5 hr of broken up. Peed 3 times. And I refuse to keep usingthe sleep med. Anyways, I did get an appointment for the sleep study 5/16 to stay the night at the hospital. Not sure how it will go. But I am sure it will lead to some answers. I plan on doing a deload mini block, and running some bpc-157 and TB-500, and a few more iu's as well as backing off the ped load just to get a good reset before a solid push.

* TEAM USP DAILY BODYBUILDING NEWS — APRIL 8, 2026
Deep‑cut sweep across IFBB, NPC, INBA, and global circuits.

• NPC Taiwan Regionals — Fresh Uploads Hit Today
NPC News Online dropped brand‑new galleries for both:
- NPC Worldwide Open Regional Taiwan
- NPC Worldwide Natural Regional Taiwan

These are same‑day uploads, showing a wave of Asian amateurs tightening up ahead of mid‑season qualifiers.

USP Take:
Conditioning trends are shifting denser cores, sharper quad lines, and a clear push toward “stage‑ready early.” Asia is heating up faster than expected. I still love the mass monsters and hope that it still proves out in open class over just ascetic appeal.


• Andrew Jacked — Global Tour Still Dominating Headlines
Coverage continues on Andrew Jacked’s Olympia All‑Star Tour, with massive turnout in Leicester and nonstop momentum after sweeping Arnold U.S. and Arnold U.K. this season.

USP Take:
This is the kind of mid‑season PR surge that historically precedes a top‑2 Olympia threat. He’s controlling the narrative without even stepping on stage. Definitely see this shaking up Derek.


• Joseph Baena
Pro Card Earned at INBA Iron Gladiator

Joseph Baena earned his INBA Pro Card on April 4, 2026, after winning the INBA Iron Gladiator Classic Physique title.
This was only his second show ever.

• Breakdown
- Week 1: NPC Natural Colorado State — multiple wins across Bodybuilding & Classic
- Week 2: INBA Iron Gladiator Classic Physique win + Pro Card
- Federation choice: intentional drug‑tested, natural‑only
- Identity: building his own lane, not leaning on the Arnold name
- Stage presence: sword, shield, full gladiator theme, crowd‑killer

USP Take:
This isn’t a novelty arc anymore, Baena is officially a real contender in the natural Classic pipeline. The speed of progression is rare. I could only imagine if he jumped on how quick he could develop with team USP!


• Siberian Power Show 2026. Conditioning Standards Just Jumped
Fresh analysis highlights winners across seven divisions, with granite conditioning and balanced structure dominating the podium.

Standouts:
- Viktor Petrov — Men’s Open
- Andreas Kowalski — Classic Physique
- James Chen — Men’s Physique
- Sofia Mikhailova — Bikini
- Anna Volkov — Wellness

USP Take:
Judges are done tolerating “early‑season softness.” Everyone is coming in peeled. Expect this to influence U.S. pro shows by May. The caliber of this conditioning I like seeing.

• IFBB Charlotte Pro — Men’s Physique Shakeup
Results confirm Emanual Hunter taking the win with near‑perfect scoring.
Top 3:
1. Emanual Hunter
2. Carlos Asiedu Ocran
3. Jeremy Potvin

USP Take:
Hunter’s structure is Olympia‑caliber. Potvin staying in the mix keeps the division tight at the top.


• NPC Weekend Pipeline — April 10–11 Is Loaded
Upcoming shows confirmed:
- NPC Better Bodies Natural — April 10
- NPC Natural Steve Stone Metropolitan Championships — April 11
- NPC Worldwide Musclecontest Bahia & Excalibur — April 11

USP Take:
This weekend is a massive amateur filter expect a flood of new physiques entering the national‑qualifier funnel.


• TEAM USP (CREEPER’S) NOTES — APRIL 8, 2026
Aggressive. Clean. Direct. No fluff.

- Baena’s pro‑card confirmation is the real headline — second show ever and he’s already carving a lane. That’s momentum you can’t fake.
- Andrew Jacked is controlling the global energy without touching a stage — that’s dominance beyond bodybuilding.
- Taiwan’s uploads show amateurs pushing pro‑level sharpness early. The bar is rising everywhere.
- Siberian Power Show proves conditioning is the currency of 2026 — no one’s getting away with soft glutes or blurry lines.
- Charlotte Pro Men’s Physique is officially a war zone. Hunter is coming in like he wants Olympia smoke.
- This weekend’s NPC lineup is going to flood the pipeline expect new names, new physiques, and new threats.

TEAM USP stays ahead because we don’t just read the news, we dissect the landscape.




* USP KEEPS RISING, CHECK OUT THE NEW SELECTION!

 

[James Creeper]

DAY 1 — PUSH WORK
CHEST | SHOULDERS | TRIS

• Got in the gym at 4 am. Feel pretty good. Sleep recorded was not good at 5 hrs. But have a busy day planed out. Started off on the treadmill for 35 minutes. Had some 2000's mixed music going. Did my yoga stretches and did my pec and back stretches. As well as just hanging on the pull–up bar. Did a few warm up sets before the work sets. This will be a de–load week so going to drop back on the weight. Get a good reset so I am ready to push harder.


*WORK SETS

• Dumbbell Bench Press
12–18 reps × 5 sets
Started with the 50s strength came in easily. 15 clean reps, locked‑in form, chest tight and squeezed. Banged this out faster than normal. Think I should slow down the reps doing this to keep time under load.

• Incline Dumbbell Flyes — 15°
10–15 reps × 4 sets
10s, full stretch, slow squeeze. 15 reps on set 1, So did 12 on the rest of the sets. Focused on keeping tempo in time. I feel like this allows you to keep focused on the contraction. This feels really good.

• Triceps Rope Pushdowns — 50 lbs
10–15 reps × 4 sets
First set felt super light at 15 reps. Definitely feel them keeping the pace slow. Hit 15 on the rest of the sets.

• Cable Lateral Raises
12–18 reps × 5 sets
Cross‑cable setup, at 10 lbs, I left this alone. Hitting 15 on all sets just taking the time. Adjusting stance to hit all the fibers in the shoulders.

• Seated Overhead Dumbbell Press (Arnold Press)
8–12 reps × 5 sets
Bench nearly vertical, 20s rotating up. First set 15 then to 12's till Last set hit 10 shoulders could take more but telling yourself to keep it light is harder to do than say!

DAILY FUEL BREAKDOWN
- Calories: 3,550
- Protein: 340g
- Carbs: ~460–480g
- Fat: ~85–100g
- Sodium: ~3,800–4,800mg
- Meals: 6 total
- added a extra cup of rice to the cooker. Going to be an extra 145 grams of carbohydrates available in a day. I like the basmati rice overall.

• OVERALL NOTES
It felt like a got a good pump in working on keeping time controlled with a de–load. Still mentally it feels like I am not working and feel guilty for less effort. I know its for the best, its just the mental game. You know you need to let tendons and joints recover from heavy use. That you will not shrink over a couple weeks.

DAILY BODYBUILDING NEWS
APRIL 9, 2026

• Ali Bilal dial‑in update — 5 weeks out from NY Pro
Bilal’s conditioning preview hit hard — grainy, dry, and ahead of schedule. Five weeks out and already looking like he’s in the final stretch.

• Hany Rambod says Cbum could’ve been top‑5 in Open
Rambod doubled down on the idea that Cbum had the frame and potential to break into the Open elite with focused prep. The debate cycle is spinning again. Could this be what Cbum is picking up his training for

• Jordan Hutchinson drops full 4,400‑cal day of eating
Hutchinson’s Italy Pro prep is fueled by a heavy, calculated intake big food, tight structure, and zero wasted calories. I like looking at what everyone eats, definitely keeps fresh Ideas to what I can swap out.

• Andrew Jacked reveals how he’s spending his $1M Arnold haul
Andrew gave a rare look behind the curtain reinvesting into his body, his team, and his long‑term competitive arc. I know I would definitely invest in myself, as well as my future. And a Corvette.

• Nick Walker outlines recovery plan post‑Arnold Classic
Walker is taking a deliberate rebuild phase emphasizing patience, tissue quality, and long‑term progression over rushing back. Dude was in a diet for a year. His rebound is looking freaky, I am glad to see him recovering himself. I am definitely a Nick fan. Hope to see more from him in the future.

• Samson Dauda unleashes monstrous back update
Dauda’s latest back shot blew up the feeds width, density, and detail all trending upward. He’s clearly rewriting last year’s narrative. Guy is just massive. I can see him stabilize this weight. So when into the cut he doesn't lose any muscle.

• Larry Wheels gives Ashton Hall the “natty stamp”
Wheels publicly vouched for Hall’s natural status after a joint session sparking immediate debate across platforms.
I have my own reservation on this. What do any of you think? Natty or enhanced?

CREEPER’S NOTES (TEAM USP)

This is the kind of day where the sport shows its teeth.
Bilal sharpening early, Samson throwing out a back shot that looks like a warning sign, and Walker choosing the long game that’s the energy we respect. The ones who build, not brag. The ones who show receipts, not excuses.

Andrew flipping a million into more momentum? That’s the blueprint.
Hutchinson eating like a man who knows exactly what he’s chasing? That’s discipline.
Rambod stirring the pot? Good. Pressure makes the sport move.

This is the reminder that nobody coasts to greatness.
You build it. You bleed for it. You show up when the hype dies down and the work gets quiet.

•This is TEAM USP energy!

 

[James Creeper]

DAY 2 — PULL | BACK • BICEPS • REAR DELTS
• Back in the garage to hit it again. Got the system online with 40 minutes on the treadmill. Keep the heart rate 125 -135. Did some more yoga stretches listening to some evo podcasts. Have a date to talk with the guys on the 14th. That should be fun. Second day of deload still have a touch of soreness. But not like a normal morning. But do feel good.

* 187 this morning

• Bent‑Over Barbell Rows
50 lbs — 15, 15, 15
Back locked in place, bar path clean, reps and feeling good, powered down on this, it felt good. And smooth.

• Lat Pulldowns (Wide + Unilateral)
75 on the stack, 35 for uni.
Wide‑to‑narrow rotation for 18 reps. The stack feels too light at first. But taking the time here is keys. Keep the plan on line.
Unilateral rounds pushed 25 on each side for 6 sets.

• Seated Cable Rows
100lbs today — 15, 15, 15
Full resets, tight pulls, 90‑second discipline resets. Form is spot on. Slow and controlled.

• Face Pulls
20 lbs. 25 reps x 3 sets
Rear delts really pop on this. But definitely can feel the shoulder blades rotating out, and pulling together middle of the spine.

• Seated Cable Dumbbell Curls
65 lbs
Set 1–6 strong eccentric pull, then a very slow decent on a 4 count.
Arms pumped good. Not like normal still solid. 81

• Pullovers
65 lb dumbbell — 3×20
Sideways on the bench, letting gravity peel the lats open.
I did not go light on this one, keeping the same weight.

• Extra sets, spider curl,
90 seconds between sets
* laying bench curl 15 lbs x 3 sets, only can hit 10 on this, for all 3. Kept a solid pump through the entire workout. Mission accomplished.

*DAILY FUEL BREAKDOWN
- Total Calories: 3,200
- Total Protein: 280g
- Total Carbs: ~460–480g
- Total Fat: ~75–85g
- Total Sodium: ~3,800–4,400mg
- Had a table spoon of honey at the beginning of the work sets. This will stay my intra workout carbs.

• OVERALL NOTES
I found out about a loss today in team USP, brother Jag – muscle. He was a kind human being. He like many other's found a family in the gym life, found support and confidence and kindly gave it in return. He was a hard worker and was striving to make his life better in all aspects. It was an honor to have met and known such a good man. I hope he has peace. You will be missed brother Eric

TEAM USP — DAILY BODYBUILDING NEWS, some social media digging today.


• Rubiel “Neckzilla” Mosquera
Surprise Posing Clip Hits IG
Rubiel dropped a new posing reel showing noticeably fuller delts and traps. Comment section is convinced he’s gearing up for something soon. Big momentum spike today. He deserves to be on stage with the freak factor, just hope he can bring it all up.


•Lucas Fiuza Ede
High‑Volume Arm Day Goes Viral
Lucas posted a brutal arm‑pump session with wild vascularity. Brazilian fitness pages are pushing it hard and engagement is climbing fast. Still not a Rich 8 hour arm dad but dig the vibe.


• Tobi “Mr. Lat” Krömmer
Lat Spread Comparison Blows Up
Tobi shared a before/after lat‑spread shot and the difference is insane. Followers calling it “cartoon mode.” One of the most‑shared physique clips today.


• Patrick Moore
Comeback Teaser Sparks Buzz
Patrick posted a black‑and‑white training clip captioned “Loading…” and fans are already speculating about a return. Strong reaction across IG. I think a lot of us don't ever want to give up. Hope he makes the most of it.

• Isa Pereira
Razor‑Sharp Conditioning Update
Isa shared a midsection and density update that’s pulling her highest engagement of the week. Serious stage‑ready energy.


• James Hollingshead — Raw Squat Session, No Music, All Grit
Hollingshead uploaded a heavy squat clip with no edits and no soundtrack. Fans love the old‑school intensity and authenticity. As do I, I like James. His work outs are good motivation.


• “Mexico Fit” Trailer New Bodybuilding Reality Series Buzzing
Prime Video’s Mexico Fit trailer dropped and is circulating across fitness pages. Big personalities, big physiques, big hype. I'll have to see if I can watch some of this might be interesting take on the lifestyle.


• Team USP (Creeper’s Notes)
- Rubiel and Tobi are the algorithm movers today.
- Patrick Moore comeback energy is building fast.
- Hollingshead’s raw clip is pulling old‑school fans back into the feed.
- Training clips + physique updates are dominating engagement today.
- Strong day for international athletes across IG


*TEAM USP stays locked in, momentum doesn’t wait.

* USP leveling up! Raises the bar again. Come take a look for yourself.

 

[HarleyGuy]

DAY 2 — PULL | BACK • BICEPS • REAR DELTS
• Back in the garage to hit it again. Got the system online with 40 minutes on the treadmill. Keep the heart rate 125 -135. Did some more yoga stretches listening to some evo podcasts. Have a date to talk with the guys on the 14th. That should be fun. Second day of deload still have a touch of soreness. But not like a normal morning. But do feel good.

* 187 this morning

• Bent‑Over Barbell Rows
50 lbs — 15, 15, 15
Back locked in place, bar path clean, reps and feeling good, powered down on this, it felt good. And smooth.

• Lat Pulldowns (Wide + Unilateral)
75 on the stack, 35 for uni.
Wide‑to‑narrow rotation for 18 reps. The stack feels too light at first. But taking the time here is keys. Keep the plan on line.
Unilateral rounds pushed 25 on each side for 6 sets.

• Seated Cable Rows
100lbs today — 15, 15, 15
Full resets, tight pulls, 90‑second discipline resets. Form is spot on. Slow and controlled.

• Face Pulls
20 lbs. 25 reps x 3 sets
Rear delts really pop on this. But definitely can feel the shoulder blades rotating out, and pulling together middle of the spine.

• Seated Cable Dumbbell Curls
65 lbs
Set 1–6 strong eccentric pull, then a very slow decent on a 4 count.
Arms pumped good. Not like normal still solid. 81

• Pullovers
65 lb dumbbell — 3×20
Sideways on the bench, letting gravity peel the lats open.
I did not go light on this one, keeping the same weight.

• Extra sets, spider curl,
90 seconds between sets
* laying bench curl 15 lbs x 3 sets, only can hit 10 on this, for all 3. Kept a solid pump through the entire workout. Mission accomplished.

*DAILY FUEL BREAKDOWN
- Total Calories: 3,200
- Total Protein: 280g
- Total Carbs: ~460–480g
- Total Fat: ~75–85g
- Total Sodium: ~3,800–4,400mg
- Had a table spoon of honey at the beginning of the work sets. This will stay my intra workout carbs.

• OVERALL NOTES
I found out about a loss today in team USP, brother Jag – muscle. He was a kind human being. He like many other's found a family in the gym life, found support and confidence and kindly gave it in return. He was a hard worker and was striving to make his life better in all aspects. It was an honor to have met and known such a good man. I hope he has peace. You will be missed brother Eric

TEAM USP — DAILY BODYBUILDING NEWS, some social media digging today.


• Rubiel “Neckzilla” Mosquera
Surprise Posing Clip Hits IG
Rubiel dropped a new posing reel showing noticeably fuller delts and traps. Comment section is convinced he’s gearing up for something soon. Big momentum spike today. He deserves to be on stage with the freak factor, just hope he can bring it all up.


•Lucas Fiuza Ede
High‑Volume Arm Day Goes Viral
Lucas posted a brutal arm‑pump session with wild vascularity. Brazilian fitness pages are pushing it hard and engagement is climbing fast. Still not a Rich 8 hour arm dad but dig the vibe.


• Tobi “Mr. Lat” Krömmer
Lat Spread Comparison Blows Up
Tobi shared a before/after lat‑spread shot and the difference is insane. Followers calling it “cartoon mode.” One of the most‑shared physique clips today.


• Patrick Moore
Comeback Teaser Sparks Buzz
Patrick posted a black‑and‑white training clip captioned “Loading…” and fans are already speculating about a return. Strong reaction across IG. I think a lot of us don't ever want to give up. Hope he makes the most of it.

• Isa Pereira
Razor‑Sharp Conditioning Update
Isa shared a midsection and density update that’s pulling her highest engagement of the week. Serious stage‑ready energy.


• James Hollingshead — Raw Squat Session, No Music, All Grit
Hollingshead uploaded a heavy squat clip with no edits and no soundtrack. Fans love the old‑school intensity and authenticity. As do I, I like James. His work outs are good motivation.


• “Mexico Fit” Trailer New Bodybuilding Reality Series Buzzing
Prime Video’s Mexico Fit trailer dropped and is circulating across fitness pages. Big personalities, big physiques, big hype. I'll have to see if I can watch some of this might be interesting take on the lifestyle.


• Team USP (Creeper’s Notes)
- Rubiel and Tobi are the algorithm movers today.
- Patrick Moore comeback energy is building fast.
- Hollingshead’s raw clip is pulling old‑school fans back into the feed.
- Training clips + physique updates are dominating engagement today.
- Strong day for international athletes across IG


*TEAM USP stays locked in, momentum doesn’t wait.View attachment 6576

* USP leveling up! Raises the bar again. Come take a look for yourself.

Amazing log brother and great insights on the current bodybuilding scene.

Andrew changing his training style

This is why he won both Arnold's I think.

But still the dam sleep pill makes me feel crappy.

How did the study go and I think you were going to ween off these like I am, have you started this yet?

And Andrew apologizing after winning the Arnold UK?

Haha psychological warfare... he knew he killed it and is setting himself up for the O.