Simple is bliss.
Approved Log Big training and Cycle Log with US-Pharmacies
- Thread starter James Creeper
- Start date
* TEAM USP Rest & Recovery Log
* Rest day on paper, never in execution.
Up at 0530 so slept in a bit, watch didn't record sleep, but feels like I didn't sleep the best. Just have house work to do, yard and a few small odds and ends. Rockstar Zero in hand. Take Ash outside. Then to the dungeon after changing out. Flip on the Evo podcasts. I was going through the older one's but they kick out some new ones quickly. So going to have to cycle back. Did 30 minutes on the treadmill hbpm 125–135. Straight into yoga for 25 minutes. Then my old school stretches. As always on Rest day my 5 x 5 pull–up's with 25lb plate. To start the day right. Now its time to eat!
• Meals & Macros
• Meal 1 — Oatmeal 1 cup dry & 3 Eggs + 2 slices of turkey bacon
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
710 cals | 58g protein | 90g carbs | ~420 mg sodium
• Meal 4 — Shake #2
840 cals | 66g protein | 36g carbs | ~480 mg sodium
• Meal 5 — Rice Cakes + Almond Butter
380 cals | 12g protein | 42g carbs | ~120 mg sodium. Found a coconut flavored one!
- Meal 6 — Dinner (Chicken garlic meat balls and high protein spaghetti)
705–760 cals | 63–64g protein | 140–190g carbs | 790–1,020 mg sodium
This was a welcome change up, I pre cooked the meat in the air fryer. Then simmered them for 30 minutes in sauce
*Meal 7 — Double Shake (Evening)
560 cals | 44g protein | 24g carbs | ~360 mg sodium
*Daily Totals
• Calories: 3,260 – 3,340
• Protein: 260– 295
• Carbs: 345 –450
• Fats: 85–100g
• Sodium: 2,640–3,070 mg
• Notes of day
185.8 this morning
Was a pretty good day, Just me and Mrs. Creeper. She is still a bit sore. Not pushing her to jump back on the go yet. Just some walking on the mill. Took Ash for a walk too, so got in 12k steps today. 8-12 is average. I am starting to ramp up dose on Test e from 25 to 50 and Primo 25 to 50 Mast will stay at 25 then next Sunday tren start at 20 see how that goes for a few weeks. Maybe more?
•
TEAM USP DAILY BODYBUILDING NEWS May 3/2026
• TOP TAN SPAIN PRO (MAY 3, 2026) — EVENT COMPLETE, RESULTS STILL LOCKED
NPC News Online confirms the Top Tan Spain Pro concluded today, with check‑ins and contest photos published. Full athlete placings have not been released yet.
• ST. LOUIS PRO / CALIFORNIA NIGHT OF CHAMPIONS / FLORIDA GRAND PRIX
All three shows have official contest photos posted, confirming completion.
• St. Louis Pro — check‑ins + contest photos live
• California Night of Champions Pro — contest photos live
• Florida Grand Prix Pro — contest photos live
But again.... no federation‑verified results yet.
• NPC REGIONALS: HEAVY WEEKEND TRAFFIC
NPC News Online posted new galleries for:
• NPC Natural Connecticut Championships
• NPC Worldwide Iron Cup
• CPA PUSH Natural Classic
• NPC Los Angeles Grand Prix
• NPC Muscle Evolution
• IFBB EUROPEAN CHAMPIONSHIPS (APRIL 30–MAY 4)
The 2026 IFBB European Championships are underway in Santa Susanna, Spain.
This is one of the federation’s biggest annual events and influences future pro‑qualifier depth.
• UPCOMING IFBB EVENTS
Based on the current IFBB calendar, these shows are next in line:
• IFBB Open Balkan Cup — May 9–11
• Diamond Cup Verona — May 9–10
• IFBB Grand Prix Herkules — May 15–17
• IFBB Roger Boyce Classic — May 15–17
• PHYSIQUE UPDATES
(Verified no fan edits, no recycled clips.)
- I didn't find any of the top guys posting -
• Chris Bumstead — New Bicep‑Builder Clip
A fresh TikTok clip under the #bodybuilding tag shows CBum demonstrating his go‑to bicep builder.
• TEAM USP will update instantly when the federation publishes results.
TEAM USP (CREEPER’S THOUGHTS)
Today is a quiet-but-loaded day, tons of shows, tons of photos, but zero official pro results. This is where most pages panic and start posting fake lists. TEAM USP doesn’t slip. We wait for the federation, not the fan pages.
The real value today is in the physique signals: CBum drops a clean training clip, while the Open guys stay silent which usually means prep mode tightening. Add in the European Championships and the upcoming May pro‑qualifier wave, and the stage is set for a chaotic mid‑May news cycle.
Accuracy wins. Patience wins. TEAM USP wins.
* USP SALES!!!! ARE HOTT!!!
* Rest day on paper, never in execution.
Up at 0530 so slept in a bit, watch didn't record sleep, but feels like I didn't sleep the best. Just have house work to do, yard and a few small odds and ends. Rockstar Zero in hand. Take Ash outside. Then to the dungeon after changing out. Flip on the Evo podcasts. I was going through the older one's but they kick out some new ones quickly. So going to have to cycle back. Did 30 minutes on the treadmill hbpm 125–135. Straight into yoga for 25 minutes. Then my old school stretches. As always on Rest day my 5 x 5 pull–up's with 25lb plate. To start the day right. Now its time to eat!
• Meals & Macros
• Meal 1 — Oatmeal 1 cup dry & 3 Eggs + 2 slices of turkey bacon
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
710 cals | 58g protein | 90g carbs | ~420 mg sodium
• Meal 4 — Shake #2
840 cals | 66g protein | 36g carbs | ~480 mg sodium
• Meal 5 — Rice Cakes + Almond Butter
380 cals | 12g protein | 42g carbs | ~120 mg sodium. Found a coconut flavored one!
- Meal 6 — Dinner (Chicken garlic meat balls and high protein spaghetti)
705–760 cals | 63–64g protein | 140–190g carbs | 790–1,020 mg sodium
This was a welcome change up, I pre cooked the meat in the air fryer. Then simmered them for 30 minutes in sauce
*Meal 7 — Double Shake (Evening)
560 cals | 44g protein | 24g carbs | ~360 mg sodium
*Daily Totals
• Calories: 3,260 – 3,340
• Protein: 260– 295
• Carbs: 345 –450
• Fats: 85–100g
• Sodium: 2,640–3,070 mg
• Notes of day
185.8 this morning
Was a pretty good day, Just me and Mrs. Creeper. She is still a bit sore. Not pushing her to jump back on the go yet. Just some walking on the mill. Took Ash for a walk too, so got in 12k steps today. 8-12 is average. I am starting to ramp up dose on Test e from 25 to 50 and Primo 25 to 50 Mast will stay at 25 then next Sunday tren start at 20 see how that goes for a few weeks. Maybe more?
•
TEAM USP DAILY BODYBUILDING NEWS May 3/2026• TOP TAN SPAIN PRO (MAY 3, 2026) — EVENT COMPLETE, RESULTS STILL LOCKED
NPC News Online confirms the Top Tan Spain Pro concluded today, with check‑ins and contest photos published. Full athlete placings have not been released yet.
• ST. LOUIS PRO / CALIFORNIA NIGHT OF CHAMPIONS / FLORIDA GRAND PRIX
All three shows have official contest photos posted, confirming completion.
• St. Louis Pro — check‑ins + contest photos live
• California Night of Champions Pro — contest photos live
• Florida Grand Prix Pro — contest photos live
But again.... no federation‑verified results yet.
• NPC REGIONALS: HEAVY WEEKEND TRAFFIC
NPC News Online posted new galleries for:
• NPC Natural Connecticut Championships
• NPC Worldwide Iron Cup
• CPA PUSH Natural Classic
• NPC Los Angeles Grand Prix
• NPC Muscle Evolution
• IFBB EUROPEAN CHAMPIONSHIPS (APRIL 30–MAY 4)
The 2026 IFBB European Championships are underway in Santa Susanna, Spain.
This is one of the federation’s biggest annual events and influences future pro‑qualifier depth.
• UPCOMING IFBB EVENTS
Based on the current IFBB calendar, these shows are next in line:
• IFBB Open Balkan Cup — May 9–11
• Diamond Cup Verona — May 9–10
• IFBB Grand Prix Herkules — May 15–17
• IFBB Roger Boyce Classic — May 15–17
• PHYSIQUE UPDATES
(Verified no fan edits, no recycled clips.)
- I didn't find any of the top guys posting -
• Chris Bumstead — New Bicep‑Builder Clip
A fresh TikTok clip under the #bodybuilding tag shows CBum demonstrating his go‑to bicep builder.
• TEAM USP will update instantly when the federation publishes results.
TEAM USP (CREEPER’S THOUGHTS)Today is a quiet-but-loaded day, tons of shows, tons of photos, but zero official pro results. This is where most pages panic and start posting fake lists. TEAM USP doesn’t slip. We wait for the federation, not the fan pages.
The real value today is in the physique signals: CBum drops a clean training clip, while the Open guys stay silent which usually means prep mode tightening. Add in the European Championships and the upcoming May pro‑qualifier wave, and the stage is set for a chaotic mid‑May news cycle.
Accuracy wins. Patience wins. TEAM USP wins.
* USP SALES!!!! ARE HOTT!!!
Yep. Hard - not complicated
DAY 1 — PUSH WORK
CHEST | SHOULDERS | TRIS
• Welcome back family, today started at 0430 with Ash and a Rockstar and my Star Trek bathrobe. Let him do his business. Got my daily support vitamins and shots in. Roll into the nice and cool garage. Had a bit of cool weather roll in, drop 30 degrees from yesterday, possibly snow tomorrow!?
flipped on the Evo podcasts. Then like normal 35 minutes on the treadmill, heart rate at 125–135. Folding into some yoga. Neck is pretty stiff so trying to work on some of that to loosen up. After 30 minutes or so got to my standard stretches. Going straight to some warm up sets. Tomorrow I have a doctor's appointment to go over some test results for my bloods and stomach stuff. Like to see if anything has changed.
*WORK SETS
• Dumbbell Bench Press
12–18 reps × 5 sets
Today we add some today from 50 to 60's. 15 clean reps, locked‑in form, chest tight and squeezed like it owes me money. I definitely going slow tempo today. No fast speed up just controlled speed, down into a focused movement. And stretching deep as possible with a pause in the stretched position. Feels really good with the extra lbs. Didn't push it finished the last 4 sets at 12 reps.
• Incline Dumbbell Flyes — 15°
10–15 reps × 4 sets jumping to 15 from 10lbs. Full stretch, slow squeeze. 15 reps on set 1, So did 12 on the rest of the sets. Focused on keeping tempo in time. Then on the decent slow and controlled pause at maximum stretch. Feeling it now really getting deep on the chest.
• Triceps Rope Pushdowns — moved up from 50 to 60 lbs.
10–15 reps × 4 sets
Definitely at 15 reps. I can really feel this increase. Focus sharp, feeling them contractions from top to bottom, keeping the pace going. But on the contraction movement I pushed with a slower movement, then slow accent back. On a 4 count. Hit 10 on the rest of the sets. Feeling pretty happy how I am responding to the load. Just not over doing it or getting cocky.
• Cable Lateral Raises
12–18 reps × 5 sets
Cross‑cable setup we were at 10 lbs, jumping it to 12.5 lbs. Hitting 15 reps first set. No changes in tempo. Adjusting stance to hit all the fibers in the shoulders. From set to set 5 x 12 reps on the rest.
• Seated Overhead Dumbbell Press (Arnold Press)
8–12 reps × 5 sets
Bench nearly vertical, we were at 20s jumping to 25lb. First set 15 then to 12's finished off strong at 15. No shoulder pains at all. So seems that the shoulders are ready.
• 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. As of late I take 2 cups and run it through the blender to add to shakes. If you add a bit of water you can get it very smooth through the blender.
• OVERALL NOTES
Very happy how I felt on the first move back up. Look forward to progressing slowly up till I start really feeling it set in the next day. Just need to keep in tune and listen to my body for feedback and not try and push up too fast. Hopefully someone will find value in this approach to keep from hurting themselves like my dumbass has done before.
DAILY BODYBUILDING NEWS
May 4/2026
• Top Tan Spain Pro, Full Results Released
The 2026 Top Tan Spain Pro (Classic Physique + Bikini) is now fully posted with complete Top 10s and Olympia qualifications confirmed.
• St. Louis Pro, Official Results Posted
Full placings for the St. Louis Pro (May 2) are now live and verified.
• California Night of Champions, Full Results Confirmed
The Fit Model division is officially posted with a decisive win from Shealynn Burnett.
• Florida Grand Prix Pro , Awaiting Placings
Event is confirmed on the IFBB Pro League calendar, but no results have been uploaded yet.
• IFBB Semi-Pro / Amateur Circuit — Multiple New Official Results
Verified results posted today for:
• Mr. Europe (event confirmed, results pending)
• Diamond Cup Malta
• Mr. Universe Prague (Semi-Pro)
• Liechtenstein Pro & Semi-Pro
• Balkan Championships
• Siberian Power Show
• VERIFIED SHOW RESULTS (May 4, 2026)
• TOP TAN SPAIN PRO, CLASSIC PHYSIQUE (TOP 3)
1. Mohammad Ali, Winner, Olympia Qualified
2. Rodrigo Cavalcanti
3. Erik Rabe
• TOP TAN SPAIN PRO — BIKINI (TOP 3)
1. Zsofia Molnar — Winner, Olympia Qualified
2. Allison Testu
3. Nedelcu Maria Magdalena
• CALIFORNIA NIGHT OF CHAMPIONS PRO — FIT MODEL (TOP 3)
1. Shealynn Burnett
2. Tara Grier
3. Faithlyn Derla
TEAM USP (CREEPER’S THOUGHTS)
Today’s landscape is a perfect example of why TEAM USP stays sharp: the shows delivered. Europe came in heavy with two clean Olympia qualifiers out of Spain Mohammad Ali and Zsofia Molnar both walked through their lineups with zero resistance. California added its own stamp with Shealynn Burnett putting on a clinic in Fit Model.
Meanwhile, the top-tier athletes stayed silent. No new Open updates. No Classic surprises. When the pros go quiet after a weekend of results, it usually means one thing: prep is tightening and someone is about to break the silence.
* USP is #1 come see why for yourself
CHEST | SHOULDERS | TRIS
• Welcome back family, today started at 0430 with Ash and a Rockstar and my Star Trek bathrobe. Let him do his business. Got my daily support vitamins and shots in. Roll into the nice and cool garage. Had a bit of cool weather roll in, drop 30 degrees from yesterday, possibly snow tomorrow!?
flipped on the Evo podcasts. Then like normal 35 minutes on the treadmill, heart rate at 125–135. Folding into some yoga. Neck is pretty stiff so trying to work on some of that to loosen up. After 30 minutes or so got to my standard stretches. Going straight to some warm up sets. Tomorrow I have a doctor's appointment to go over some test results for my bloods and stomach stuff. Like to see if anything has changed. *WORK SETS
• Dumbbell Bench Press
12–18 reps × 5 sets
Today we add some today from 50 to 60's. 15 clean reps, locked‑in form, chest tight and squeezed like it owes me money. I definitely going slow tempo today. No fast speed up just controlled speed, down into a focused movement. And stretching deep as possible with a pause in the stretched position. Feels really good with the extra lbs. Didn't push it finished the last 4 sets at 12 reps.
• Incline Dumbbell Flyes — 15°
10–15 reps × 4 sets jumping to 15 from 10lbs. Full stretch, slow squeeze. 15 reps on set 1, So did 12 on the rest of the sets. Focused on keeping tempo in time. Then on the decent slow and controlled pause at maximum stretch. Feeling it now really getting deep on the chest.
• Triceps Rope Pushdowns — moved up from 50 to 60 lbs.
10–15 reps × 4 sets
Definitely at 15 reps. I can really feel this increase. Focus sharp, feeling them contractions from top to bottom, keeping the pace going. But on the contraction movement I pushed with a slower movement, then slow accent back. On a 4 count. Hit 10 on the rest of the sets. Feeling pretty happy how I am responding to the load. Just not over doing it or getting cocky.
• Cable Lateral Raises
12–18 reps × 5 sets
Cross‑cable setup we were at 10 lbs, jumping it to 12.5 lbs. Hitting 15 reps first set. No changes in tempo. Adjusting stance to hit all the fibers in the shoulders. From set to set 5 x 12 reps on the rest.
• Seated Overhead Dumbbell Press (Arnold Press)
8–12 reps × 5 sets
Bench nearly vertical, we were at 20s jumping to 25lb. First set 15 then to 12's finished off strong at 15. No shoulder pains at all. So seems that the shoulders are ready.
• 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. As of late I take 2 cups and run it through the blender to add to shakes. If you add a bit of water you can get it very smooth through the blender.
• OVERALL NOTES
Very happy how I felt on the first move back up. Look forward to progressing slowly up till I start really feeling it set in the next day. Just need to keep in tune and listen to my body for feedback and not try and push up too fast. Hopefully someone will find value in this approach to keep from hurting themselves like my dumbass has done before.
DAILY BODYBUILDING NEWS May 4/2026
• Top Tan Spain Pro, Full Results Released
The 2026 Top Tan Spain Pro (Classic Physique + Bikini) is now fully posted with complete Top 10s and Olympia qualifications confirmed.
• St. Louis Pro, Official Results Posted
Full placings for the St. Louis Pro (May 2) are now live and verified.
• California Night of Champions, Full Results Confirmed
The Fit Model division is officially posted with a decisive win from Shealynn Burnett.
• Florida Grand Prix Pro , Awaiting Placings
Event is confirmed on the IFBB Pro League calendar, but no results have been uploaded yet.
• IFBB Semi-Pro / Amateur Circuit — Multiple New Official Results
Verified results posted today for:
• Mr. Europe (event confirmed, results pending)
• Diamond Cup Malta
• Mr. Universe Prague (Semi-Pro)
• Liechtenstein Pro & Semi-Pro
• Balkan Championships
• Siberian Power Show
• VERIFIED SHOW RESULTS (May 4, 2026)
• TOP TAN SPAIN PRO, CLASSIC PHYSIQUE (TOP 3)
1. Mohammad Ali, Winner, Olympia Qualified
2. Rodrigo Cavalcanti
3. Erik Rabe
• TOP TAN SPAIN PRO — BIKINI (TOP 3)
1. Zsofia Molnar — Winner, Olympia Qualified
2. Allison Testu
3. Nedelcu Maria Magdalena
• CALIFORNIA NIGHT OF CHAMPIONS PRO — FIT MODEL (TOP 3)
1. Shealynn Burnett
2. Tara Grier
3. Faithlyn Derla
TEAM USP (CREEPER’S THOUGHTS)Today’s landscape is a perfect example of why TEAM USP stays sharp: the shows delivered. Europe came in heavy with two clean Olympia qualifiers out of Spain Mohammad Ali and Zsofia Molnar both walked through their lineups with zero resistance. California added its own stamp with Shealynn Burnett putting on a clinic in Fit Model.
Meanwhile, the top-tier athletes stayed silent. No new Open updates. No Classic surprises. When the pros go quiet after a weekend of results, it usually means one thing: prep is tightening and someone is about to break the silence.
* USP is #1 come see why for yourself
