Approved Log Training Nutrition Cycle Log Sponsored US-Pharmcies

[HarleyGuy]

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.
View attachment 6744
• TEAM USP HAS ALL YOU NEED, COME CHECK US OUT!

5 sets of Romanians is nice bro good work!

 

[James Creeper]

5 sets of Romanians is nice bro good work!

Definitely can feel them today. My legs are starting to do the thing sitting down. And Definitely vascular as hell with the pump!

 

[James Creeper]

* TEAM USP Rest & Recovery Log

Rest day on paper, never in execution. As always a full schedule of things to. At 12:30 am my wife has surgery so I need to get some stuff done around here so I won't have anything to do later but tend to my girl. I was up at 4:30 to hit it early. Got my rockstar zero sugar with 15 grams of collagen and daily shots. Went for 30 minutes on the treadmill, fast walk/ slow jog stayed at 120–135 and stayed locked in on the nutrition.and had prepped some chicken and rice bowls with a shaker with 66 grams of protein ready to mix. Recovery is part of the growth cycle... the goal right now is simple: Stay disciplined. Get ready for the go! And I always do 5 x 5 pull–ups with the belt and 25 plate. After the yoga stretches. And my general stretch out. We had some informative and enjoyable EVO podcasts in the Garage this morning. If you get a chance you should check it out on i tunes and Spotify as well as YouTube.

• Meals & Macros

• Meal 1 — Oatmeal & 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

• Took this with me today

• 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

• Meal 6 — Chicken & Rice
710 cals | 58g protein | 90g carbs | ~420 mg sodium

• Last shake I had at home

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

• Daily Totals

- Calories: 3,260–3,365
- Protein: 263–290g
- Carbs: 355–465g
- Fats: 85–98g
- Sodium: 2,270–2,700 mg

• Notes of the day.
This morning I was 182.2
Had a bit of a rough night sleeping was having trouble shutting the brain off. Stomach was acting up a bit too, I can't handle enriched flour with out it causing my stomach to start bloating and making gas. I did drink my kambucha and it helps a lot of breaking down the stuff in my stomach with its acidity and pro and prebiotics. So my wife had a surgery today. Everything went smoothly and she is home and a bit uncomfortable. But she'll be okay.

• TEAM USP DAILY BODYBUILDING NEWS 4/20/2026
• Derek Lunsford’s EMS Arm‑Growth Protocol Ignites a Copycat Storm
Derek’s EMS‑assisted arm‑growth clip is still dominating the algorithm. What’s new today is the copycat wave: multiple mid‑tier coaches posted “EMS hypertrophy breakdowns” within hours, claiming they’ve been doing it for years...despite zero historical content showing it. Derek’s engagement is still climbing, and the trend is now a storyline of its own.


• Nick Walker Quietly Hinting at a 2026 Return But Only Through Social Media Breadcrumbs
Nick hasn’t announced a show, but he’s dropping signals:

- On Instagram, he posted a training clip with a caption that fans are reading as a “prep mode” hint nothing explicit, but the tone is different from his usual off‑season talk. " Let's try Again"
- On YouTube, his coach or not his coach?(not naming the show, not naming the date) said Nick is “dialing in for something” and that they’re “not wasting this work.”
- Fans are now speculating he’s prepping for a late‑summer show, but Nick is intentionally keeping it vague.

This is the first positive competitive signal from Nick in months and it’s coming through subtle social media behavior, not official announcements. I figured that he would try and put his main competition off balance to be able to punch his ticket for the O. He is a competitive person. He is planning carefully.


• Regan Grimes Drops a Surprise Full‑Body Update. Fans Say It’s His Best Look Since 2021 from what I seen he is looking great.
Regan posted a hotel‑gym pump update on IG Stories, and the comments exploded. Fuller delts, tighter waist, and a more mature back. Multiple pros reshared it with “Regan is coming” captions. This is his most promising physique moment in years.


• Ramon Dino Posts a Cryptic “Soon” Caption... Brazilian Fans Lose Their Minds
Ramon dropped a single‑photo update with the caption “Soon.” No hashtags, no show tags, no context. Brazilian fitness pages immediately spun it into speculation about a mid‑year Classic Physique appearance. Engagement is surging, and the Brazilian algorithm is pushing it hard.

• Wesley Vissers Teases a New Training Split. But Only Shows One Exercise
Wesley posted a reel titled “New split. New structure.” but only showed a single incline‑press variation. Fans are begging for the full breakdown, and Classic Physique pages are already debating whether he’s shifting toward more density work. It’s a micro‑update, but it’s generating macro‑discussion.


TEAM USP (CREEPER’S THOUGHTS)
Derek’s EMS wave is still hilarious. Think he must have seen not only myself but a lot of people calling out his front double. Now everyone suddenly became an “EMS expert.” 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.

• USP doesn't play games like the boys did today!

 

[James Creeper]

DAY 1 — PUSH WORK
CHEST | SHOULDERS | TRIS

• As the routine we all seem to have up at 4:30 am. Wife is crashed out. She seems to be okay, just in pain. My stomach is still being a bit of an asshole. It is calming down compared to the last few day's so eating should be easier than it has. Started off like normal turned on the Evo podcasts cast and started on the treadmill mill for 35 minutes running the heart at 125-135. Trying out a few different yoga stretches from day to day just to see if anything sticks. Then just my basic stretches. And a few light sets to get everything firing off. All while enjoying my zero sugar Rockstar. I feel pretty good today with 6hr 55 minutes on the sleep app. Still wake up a bunch. But hopefully I will get some answers this next month on my sleep study.


*WORK SETS

• Dumbbell Bench Press
12–18 reps × 5 sets
Started with the 50s again. 15 clean reps, locked‑in form, chest tight and squeezed as hard as i can under load. I definitely am keeping this slow, at the top with load minimum I focus on squeezing the peck. Then down into a focused movement. And stretching deep as possible with a pause in the stretched position.

• Incline Dumbbell Flyes — 15°
10–15 reps × 4 sets
10s, full stretch, slow squeeze. 15 reps on set 1, So did 13 on the rest of the sets. Focused on keeping tempo in time. I feel like this allows you to keep focused on the contraction. Then on the decent slow and controlled pause at maximum stretch. Feeling it open you up. And arm angle plays a huge roll in this. I noticed that I feel the best in the chest with just a slightly bent elbow. That keeps it out of the sholder/front delt.

• Triceps Rope Pushdowns — 50 lbs
10–15 reps × 4 sets
First set felt super light at 15 reps. Focus sharp, feeling them contractions from top to bottom, keeping the pace slow. But on the contraction movement I push with heavy acceleration then slow accent back up on a 4 count. Hit 15 on the rest of the sets. Feeling pretty good after a couple weeks of deload. Still have a few things that should quiet down before the way back up.

• Cable Lateral Raises
12–18 reps × 5 sets
Cross‑cable setup, at 10 lbs, Hitting 15 on all sets just taking the time. No changes in tempo. Adjusting stance to hit all the fibers in the shoulders. This is very basic and hard to write anything new about. Just got to work!

• 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 8 shoulder on the left got a bit pissy on this. Still get a good burn, hopefully that twing goes away.

• 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 the shakes.

• OVERALL NOTES
I felt good after my workout. Shoulder calmed down. Looking forward to getting this sleep study done. The. 15th of May is not too far away. We have a storm coming in and they are planning on taking the power off line we will see if i have internet or cell service after noon till 7 pm. They have not done this before here. Although we did not get the snow pack we normally do. They are extremely worried about fires starting early.

DAILY BODYBUILDING NEWS
April 21 2026

• Samson Dauda Drops Heavy Leg Day Clip Fans Think He’s Testing a New Prep Style
Samson posted a late‑night hack squat session with loads heavier than anything he’s shown in months. The shift toward low‑volume, high‑intensity work has fans convinced he’s entering a new phase of prep strategy. For a while he was going a bit light to his size and think he feels he has stability at this size and is now bringing the heat.

• Hadi Choopan Filming With Full Production Crew in Turkey
Multiple Turkish fitness pages caught Hadi surrounded by drones, lighting rigs, and a full media team. No one knows if it’s a documentary, a brand launch, or a comeback‑style project but it’s the biggest thing he’s been seen in for months with this Iran conflict.

• Keone Pearson Teases “Final Form” With Silhouette Update
Keone posted a shadowed physique shot showing a noticeably wider back and thicker arms. Classic fans are buzzing... Keone rarely posts unless he’s confident in what’s coming.

• Andrew Jacked Trains With Strength Coach Known for Powerlifters
Andrew was spotted doing heavy singles and doubles under a coach who typically works with elite powerlifters. If this becomes a trend, expect a denser, more mature look in his next phase. And dam sure hope he doesn't fuck himself up!

• CBUM Files New Trademark
“CBUM LABS”
A new trademark filing surfaced under Chris Bumstead’s team for CBUM LABS, separate from Raw/Thavage. Could be a solo brand, a new product line, or a long‑term business pivot.

• Brazil’s IFBB Scene Explodes With New Gyms & Shows
Brazilian bodybuilding pages report a surge in new gyms, new regional shows, and new supplement brands entering the scene. Brazil is becoming one of the fastest‑growing bodybuilding markets in the world. It is good to see the expansion of our world and hope it continues.

• Blessing Awodibu Hints at Return
“I Miss the Stage”
Blessing posted a training clip with a caption that immediately sparked comeback speculation. He’s been quiet for months any movement is big for the entertainment side of the sport. I think its probably for attention. I know they miss it. But who knows


2026 10X 1 BRO PRO SHOW
OFFICIAL IFBB RESULTS
Division: Women’s Bikini
Location: Bradford, United Kingdom
Date: April 11, 2026
Source: IFBB

Top 11 — Women’s Bikini
1. Zsofia Molnar — Hungary
2. Alice Marchisio — Italy
3. Kerry Sexton — UK
4. Anna Setlak — Italy
5. Maiwenn Crausaz — Switzerland
6. Anastazja Biedka — Poland
7. Chene Ninaber — South Africa
8. Natalia Shanina — Russia
9. Margherita Todeschini — Italy
10. Monika Eberbach — Germany
11. Oksana Lubeinik — Russia

(This was a single‑division show, only Bikini competed.)
• I definitely don't mind looking at the glute girls

TEAM USP (CREEPER’S THOUGHTS)
Samson and Andrew shifting training styles at the same time is the real signal here, two top‑tier physiques testing new intensity patterns means the next wave of Open conditioning is going to look different. And hopefully more freaky. Hadi filming with a full crew is the biggest wildcard. that kind of production doesn’t happen unless something major is coming. Not sure what it could be other than an image rebuild for his people?


•This is TEAM USP energy! Everyday all day!

 

[James Creeper]

DAY 2 — PULL | BACK • BICEPS • REAR DELTS
• Started the day dragging ass, my dog Ash was up 7 times lastnight 4.7 hrs sleep... poor guy had stomach issues and messed his kennel. Had to swap out his bed. Hopefully some chicken and rice will fix him up today. Still up at 5 with rockstar zero in hand turned on my podcasts with Evolution and I thought I sounded pretty good. Didn't make an ass out of myself. Hit the treadmill for 35 minutes keeping at 125–135. Transitioning into yoga stretching is feeling good this morning. Went from that to my normal stretches. And on to my light warm up sets. No pain really in my shoulder I thought maybe I did something. Thankfully nothing noticeable.

* 184.3 this morning
• Work sets

• Bent‑Over Barbell Rows
50 lbs — 15, 15, 15
Back locked in place, bar path clean, reps and feeling very easy to move, very light in hand, it felt good to put a big squeeze in the back, work in the upper/mid traps. I keep tempo and rhythm timed every thing in check you get the most out of this. Still feel the burn in the lats by rep 15. On the first set. Find the target angle to hit the group of muscle you want to work.

• Lat Pulldowns ( shoulder width + Unilateral)
75 on the stack, 35 for uni.
Shoulder‑to‑narrow rotation for 18 reps. The stack feels too light. But taking the time here is key. Keep the plan in check.
Unilateral rounds pushed 25 on each side for 6 sets. So all in total 12 sets. Feeling like this deload is coming to an end soon. I will have a couple weeks to work back up to build on.

• Seated Cable Rows
100lbs today — 15, 15, 15
Full resets, tight pulls, 90‑second discipline resets. Form is spot on. Slow and controlled. Thinking about the sweep from head high to hip, keeping the line straight in the movement. You will feel the load shifting. Out of the arms into the lats, then into mid back under squeeze.

• 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. Hitting the mid/upper back and traps. This one I have been feeling in my neck. No worse than normal.

• Seated Cable Dumbbell Curls
65 lbs
Set 1–6 strong eccentric pull, then a very slow decent on a 4 count.
Arms cooking. Tension kept on each arm for a set, then switched arms no rest till both sides hit. This is done in a way – explode up...slow on the way down. A cookie cutter version. Until I feel like I need to swap it out for something else.

• Pullovers
75 lb dumbbell — 3×20
Sideways on the bench, letting gravity peel the lats open.
Still the same from last week. I know I still am in deload. Nothing uncomfortable loaded so disciplined and controlled movements.

• Extra sets, spider curl,
90 seconds between sets
15 lbs x 3 sets hit 10 on this, for all 3. Have been liking this as the arm finisher. Big and full after done.

*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.

• OVERALL NOTES
Feeling good even with lack of sleep. Nothing a good workout can't fix. Still after this will be taking care of my wife. Hopefully she will be moving more today with less pain. I know she will bounce back quickly. Yesterday she wanted to walk on the treadmill. Had to talk her off that idea. Rest is needed first. Maybe tomorrow.


TEAM USP DAILY BODYBUILDING NEWS
April 22/2026

• Ramon Dino stacks another major win. Dino just claimed his second Golden Horse trophy at the 2026 Horsepower Awards, locking down Best of the Year in Classic Physique. Back‑to‑back dominance. Back‑to‑back message. The division still runs through him.

• Elizabeth Smart continues her surge into bodybuilding. Smart’s transformation is everywhere right now. She’s openly talking about dropping the fear of judgment, stepping into the sport fully, and refusing to be boxed into one identity. Mainstream eyes are pouring into bodybuilding because of her and she’s actually competitive.

• Elizabeth Smart’s Salt Lake placements confirmed. At the Wasatch Warrior, Smart didn’t just show up. She won Novice, took 2nd in Class D, and 3rd in Masters 35+. That’s a real competitive spread, not a celebrity cameo.


2026 WASATCH WARRIOR PRO
FULL RESULTS (Salt Lake City, UT)


MEN’S PHYSIQUE — OPEN (Top 10)
1. Carlos Asiedu Ocran
2. Amit Agre
3. Philippe Deglia
4. Aundre Benson
5. Devin Curione
6. Miles Mann
7. Robert Williams
8. Diego Garcia Leyva
9. Brandon Downs
10. Alexander Brown

BIKINI — OPEN (Top 10)
1. Phoebe Hagan
2. Savannah Watchman
3. Brianna Wilson
4. Anastacia Sanchez‑Spragans
5. Maya Astabie
6. Alla Afanasyeva
7. Cindy Lam
8. Nathalia Allende
8. Camryn Creager
10. Bailey Harrison

FIT MODEL — OPEN (Top 10)
1. Gabriela Queiroz
2. Faithlyn Derla
3. Jane Jones
4. Marina Maliden
5. Kayla Deet
6. Ysabella Mallo
7. Malu Duarte
8. Daniela Amariles Acevedo
9. Angela Miranda
10. Liz Hunter


* TEAM USP (Creeper’s Thoughts)
Dino stacking hardware mid‑season is a pressure signal Classic is rewarding precision, shape, and composure, not chaos mass. Elizabeth Smart’s placements prove she’s not a storyline. she’s a competitor with momentum. And amazing story of grit and determination is what shapes you. Not the past! And Salt Lake? Men’s Physique is getting more international, Bikini is still a knife fight, and Fit Model is exploding with new names that are going to shake up the global ladder.

• TEAM USP ahead of the curve.

TEAM USP!