TEAM USP — DAY 3: Legs, Calves & Abs
Lower body work, deload work.
• 181.4 this morning seems I am losing a bit of weight.
• got rolling a bit slower than normal up at 5 am was feeling super aggressive today turned on a Evo podcasts today instead of music taking my rockstar with me on the treadmill for 45 minutes. Started off with a good walk till the rockstar was on board. Then got the heart rate up to the 125-135 range. After that was feeling human again. Got 14k steps in yesterday with the boy. Got home kinda late. We did some airsoft wars. He ended up with a glock 19 clone I was running with an ar 15 build we did for this. It was awesome shooting up a bunch of kids. They were surprised that a big old guy could move around so quite and fast
definitely a great day!
• Leg Press
4 plates or 180lbs, stance neutral today. I am using a scrap chunk of foam to hold at my knees Its is a 4"x4" block. I am determined to straighten my leg movement before I go heavy on this.
Paused reps. Smooth and controlled.
4×12, quads still want more load I'm still struggling with this foam block. I will pick up one that a brother showed me. Might make it a bit better to use as its a bit bigger. In all, it is evident that I am going a bit deeper than I did last time. Just got to give it that. The body will adapt
• Cable Crunches
We were at 140 so dropped back at 100, like last time. Spine arched, hips pulling through.
Controlled and systemic.
And doing 6 sets . I ran this up to 20 reps. Like last time. And is definitely giving my rib a time out and not feeling it at all today.
• Romanian Deadlifts
100lbs, back loosened, belt tight. Hamstrings takes the load fine.
10 on the opener, clicked up one rep per set to 9 for 5 sets. Still feeling pretty good.
• Calf Raises
110 lbs on a 2‑inch platform, heels hanging deep.
Stretch, squeeze, repeat. 5 sets done. Didn't do anything different from last time we were here. But its not always about doing something new.
• Hanging Leg Raises
Weighted sets with 5 lbs on the feet.
Strict, no sway. 10 reps with a rest of 60 seconds between sets.
Abs torched, nothing changed from normal on this.
• Smith Machine Squats
180 lbs, neutral stance, tempo locked.
8, 10, matched again for sets 3 & 4. Nice and smooth. Form is natrual in this. The foam isn't really needed doing this.
• Hack squat started this off light as the finish touch 140 on, 3 sets neutral stance, toes pushed down 12, 10, 10. quads good and hot, trying to hold the block was a mental change. But its not as much of a problem on the hack vrs Press.
Daily Totals
- Calories: ~3,150
- Protein: ~280g
-Fats:~75g
- Carbs: ~380–420 Moderate‑high (ideal for recovery)
- Fats: Controlled, mostly from eggs + almond butter
• Notes of the Day
Rest day tomorrow. Going to have the extra carbs ready. I will start 2 cups in the am after breakfast Then pack up my stuff for the afternoon. My wife is going to have surgery tomorrow. She is having an implant removed from her back. And my dad will come let Ash out in the afternoon. Hopefully everything goes smoothly and she recovers fast. She will have me looking after her for the next few day's.
• TEAM USP DAILY BODYBUILDING NEWS
4/19/26
• Huanji China Pro, IFBB RESULTS
Men’s Classic Physique (Shanghai)
- 1st — Jincheng Hong (China)
- 2nd — Nu Zhang (China)
- 3rd — Yunchao Zhou (China)
- 4th — Zhu Li Xiang (China)
- 5th — Minjae Kim (South Korea)
Men’s Physique (Shanghai)
- 1st — Jinbo Li (China)
- 2nd — Felix Famuwagun (Nigeria)
- 3rd — Li Xiaolong (China)
Women’s Bikini (Shanghai)
- 1st — Cynthia Chen (China)
- 2nd — Nittaya Kongthun (Thailand)
- 3rd — Li Shuai (China)
• NPC SHOWS HAPPENING TODAY
- NPC Philly Iron Classic, King of Prussia, PA
- NPC Worldwide Serbian Regional, Vrsac, Serbia
- NPC Worldwide Lion Heart Classic, Metepec, Mexico
• Athlete & Social Media
Andrew Jacked Responds to Binous Gym Fire Backlash
Andrew Jacked publicly called out people “talking reckless” online about the Dubai Binous Gym fire, telling critics to “keep their mouth shut.”
Big Ramy Shuts Down Comeback Rumors
Ramy confirmed he does NOT plan to return to the stage, ending speculation about a 2026 comeback. I did not want him to shut it down but I kinda knew he was dragging it out just to stay in the know. Just could have done it differently than a socal media clip.
• Hany Rambod Training Lauralie Chapados 6 Weeks Out
Rambod posted a full glute/hamstring session with Lauralie as she preps for the 2026 Pittsburgh Pro. She is definitely looking good, She will do really well if she keeps on plan
• Arnold Schwarzenegger Drops New Training Insight
Arnold posted about building muscle while burning fat simultaneously, emphasizing strategic training without bulking/cutting cycles. We kinda already have a term for this as recomp. But, still science bro's say this doesn't happen. Still no one argues with Arnold.
• Samir Bannout Defends Nick Walker’s Break
Bannout says Walker’s contest break is “a smart move” and predicts he’ll return better. I am not sure where can improve other than his waist control. But I do know he needed time off as hard as he pushed into the classic. Just everyone has an option for what someone else should or shouldn't do. And you always listen to your body first!
CREEPER’S THOUGHTS (TEAM USP)
Today was stacked, show results, athlete movement, and drama. The China Pro results give us early-season insights but didn’t really see any major threats and the NPC triple-header means the amateur pipeline is firing. Ramy shutting down comeback talk closes a chapter of a good book. Andrew Jacked clapping back? Pure heat. I didn't think he would say anything more but he is taking it personally.
We push forward. We stay sharp. TEAM USP stays dialed.
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• TEAM USP HAS ALL YOU NEED, COME CHECK US OUT!
Nick dropping breadcrumbs is the most interesting Open storyline right now. Regan looks revived, Ramon is stirring the Brazilian pot, and Wesley is playing chess with the Classic division.
