Approved Log Training Nutrition Cycle Log Sponsored US-Pharmcies

[James Creeper]

DAY 1 — PUSH WORK
CHEST | SHOULDERS | TRIS

*Sponsorship By: US–Pharmacies*

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• Started the day at 0430. Shut down the alarm off and get going. Throw on my sweats. I have my pre loaded 1 ml pin ready with....
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(ALL USP GEAR) Gear on board, throw the robe on and Ash at my side following me to the Rockstar. We do our morning perimeter checks water some plants and the chickens we got 11 buttnuggets this morning! Gave Ash his avocado blanket and training videos. Turn on the sprinkler system head to the Creeper Cave. Flip on Evo this morning. Listeningto brother @MarkNV. Sounds like things with Mom got sorted out for you more than anything. Also never thought of a beef brine before. Jumped on the treadmill walking for 10 then bump it up to the jog hitting the target zone for 25 minutes. Start doing my yoga stretches getting everything loose and limber. So far feeling well now major stress issues. So started this off with my Creeper stretches slow circles with a 20 lb dumbbell on the bench at an angle to let the weight pull on the shoulders. This morning I will do third work load warm up's

* 192.4 this morning

*WORK SETS

• Dumbbell Bench Press 12–18 reps × 5 sets @ 80lbs cut to 50lbs up 10 lbs.
18 clean reps, locked‑in form, chest tight and squeezed disrespectfully. I focus from deep stretch the weight just hanging on the pecks. From the bottom acceleration increases out of the hole to the top. To a center convergence. Slowing down to imagine and feeling squeezing the chest as tight as you can before cramping. On set 3 dropped back to 14 then 13. Then 11. We are staying even. But a gain of 10 lbs!

• Incline Dumbbell Flyes — 15°
10–15 reps × 4 sets 15lbs. Full stretch, slow squeeze. 15 reps on set 1. On set 2 did 13, then 12 on the rest of the sets. Staying level we are still even from last go around. I focused on keeping tempo in time. Then on the decent slow and controlled pause at maximum stretch. Feeling it pull on the chest open up really getting deep on the arms with a small bend at the elbows. I try and exhale slowly coming down letting gravity pull it open.

• Triceps Rope Pushdowns — 60 lbs.
10–15 reps × 4 sets
This is my working load for now. We will work up. Focused, feeling the contractions from top to bottom, keeping the pace. To keep time under tension. On the contraction movement I push with a slower movement, then slow accent back. On a 4 count on both movements. Set 3 hit 14, then 13. We are even.

• Cable Lateral Raises
12–18 reps × 5 sets, 5 reps done instead.
Cross‑cable setup we are at 15lbs. Controlled in tempo. Adjusting stance to hit all the fibers in the shoulders by being forward, neutral and behind. Definitely some pain in front and neutral. But manageable. Did Creeper stretches after this, to avoid cramps.

• Seated Overhead Dumbbell Press (Arnold Press)
8–12 reps × 5 sets
Bench nearly vertical, 20 lbs up from 12 and all sets at 12 reps, nothing seems to be hitching in the movement. Can probably go up again. I felt no pain.

* I did some more Creeper stretches. Even with the weight hanging off the shoulder it was helpful as I could feel it help loosen it up more.

* Extra sets Pull-Ups & Push-ups
Starting of with 15 push up's on the foam blocks. Jumping straight into pull up's got 15, back to the floor for 15 push up's. Straight back to the pull up bar for 12 at a stall. Minor discomfort was felt...


* Then more Creeper stretches. We will work this out at all means necessary. As the final edge. I pin 10mg of klow in the shoulder for acceleration of healing. I have to say it is working incredibly well. It burns like a MF for a minute. But it seems to knock down inflammation and pain quickly. At this time its 3 x a week.


• DAILY FUEL BREAKDOWN
- Calories: 3,400—3,750
- Protein: 340g
- Carbs: ~460–480g
- Fat: ~85–100g
- Sodium: ~3,800–4,800mg
- Meals: 6 total
- I blender up 4 cups of cooked rice with water till very smooth

* Notes of the Day
With a day time high of 104, I was tired, not getting the beast sleep, and getting super sweaty. It just drains you fast. I got dinner in and my shake and crashed out. I was trying to finish this log and fell asleep doing so. Having to write this in the am. Going to be another ripping out day, stay safe stay strong. Stay with USP!!!!

TEAM USP Bodybuilding News
July 13/2026

• Major Physique Updates & Contest Prep

Nick Walker — Tampa Pro Warpath
Nick Walker’s Tampa Pro prep is dominating YouTube and IG. His latest back double‑bicep update is blowing up across Nick’s Strength & Power and Milos Sarcev’s Menace Podcast, with analysts debating whether this “pre‑Olympia test run” sharpens him or risks burnout.
“Walker’s latest back double-bicep updates looks bonkers.”
He remains the most-watched non-qualified Open athlete heading into the summer qualifiers.

Jordan Hutchinson — Portugal Fallout
Hutchinson’s razor-thin one‑point win over James Hollingshead at the 2026 Mr. Big Evolution Pro is still the hottest competitive storyline.
“Following a razor-thin, one-point victory over a resurgent James Hollingshead…”
His Olympia qualification is now official, and social platforms are hammering his insane back density and improved thickness. His hype really doesn't have me believing that he will Crack top 10.

Alcione Barreto — Women’s Bodybuilding Dominance
Barreto successfully defended her title at the Mr. Big Evolution Pro, earning her Olympia qualification and widespread praise across IG and YouTube.
“Barreto's successful title defense… continues to garner high praise.”


• Social Media & Community News

Connor Murphy — Passing
The fitness world is questioning the sudden death of influencer Connor Murphy, who reportedly drowned.
His massive reach (2.7M followers) has sparked widespread discussion about the extremes of the looksmaxxing subculture. Reports say he was do injections of gold. Gold its self is not toxic. But cheap knock offs can be mixed with toxic metals. He was displaying odd behavior. In my opinion he was showing that he was effected by heavy metal poisoning.

Pumping Iron — 50th Anniversary Hype
Arnold Sports Festival’s IG and Facebook reels celebrating 50 years of Pumping Iron have gone viral, assembling legends to promote the 2027 Arnold Classic.
“Nostalgic reels assembling the greatest bodybuilders of all time…”

Phil Heath — Gold’s Gym Classic Appearance
7x Mr. Olympia Phil Heath is officially confirmed as a special guest at the NPC/IFBB Gold’s Gym Classic on August 29, the final weekend to qualify for the 2026 Olympia.
“Official promotional channels confirmed that 7x Mr. Olympia Phil Heath will be a special guest…”


2026 Mr. Olympia — Men’s Open Qualified Athlete List

Qualified Athletes:
Samson Dauda, Derek Lunsford, Hadi Choopan, Andrew Jacked, Brandon Curry, Michal Krizanek, Martin Fitzwater, William Bonac, Jordan Hutchinson, Tonio Burton, Sergey Danilov, Quinton Eriya, Edward Kargbo, Andrea Presti, Damian Kuffel, Mohamed Foda, Sasan Heirati, Leandro Sencini Peres.

Not yet qualified but heavily favored:
Nick Walker.



TEAM USP (Creeper’s Thoughts)
Nick Walker’s Tampa Pro momentum is the biggest storyline heading into the final qualification window. And the last of the top 5 guys to make his qualification. (Yes I expect him to win Tampa) Hutchinson’s Portugal win adds a new guy to the Olympia lineup, while Barreto’s dominance keeps Women’s Bodybuilding tight at the top. With Phil Heath stepping into the Gold’s Gym Classic and Pumping Iron’s 50-year celebration exploding online, the sport is in full historic + competitive overdrive.



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[James Creeper]

☆This log is proudly sponsored by;
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☆PROUD MEMBER OF USP CHAMPIONS☆

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

• 0500 Up and a bit behind normal time. Cpap machine I am adjusting to. 6hr 31min. Still not super restful sleep, having trouble falling asleep. Mr Ash's wants to go, light burning away. Throw on the grey sweats. Get my USP gear on board of
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Throw on the robe, Mr. Ash and I do our perimeter sweep, water chickens, plants, yard, 8 buttnuggets this morning! set up Ash with his avocado blanket and his morning YouTube training videos. I start with some stretching first. As everything feels tight. Did yoga for 30 minutes before getting on the treadmill for 30 minutes. Time in the mornings is tight. So getting up 30 min earlier, getting in a full workout is going to be tight. Did 10 minutes of work on my shoulder in the Creeper's stretch then set up for warm up sets back to 1/2 working weight.

* 191.8 This morning

• WORK SETS —

• Bent‑Over Barbell Rows (Bar 45lbs)
95 lbs total — 15, 15, 15
Back locked in place, bar path clean and planned. Feeling very easy to move, it felt so good to put a big squeeze in. Everything is feeling synchronized quickly in the upper/mid traps. I keep tempo and rhythm timed. Keeping everything in check you get the most out of this. Still feel the burn in the lats by rep 15. On the first set. Find the target angle to hit the group of muscle you want to work and stay locked. Today I went for mid back. Got a really nice pump really quickly. And it didn't seem to bother the shoulder doing this. We stay even with the book.

• Lat Pulldowns 12 sets ( shoulder width + Unilateral) 25-15 reps.
85 on the stack, 35 for uni.
Shoulder‑to‑narrow rotation for 20 reps. Taking the time here is key. Keep the plan.
Unilateral rounds push for 20 on each side for 6 sets. Uni got 20 reps for 2 sets. And checked shoulder movement, Did 2 more sets, feeling okay. Went for 2 more sets, at 20 reps. Not too much longer I feel we will be back to normal. We bumped 10 lbs for each

• Seated Cable Rows
100lbs 3 x sets — 15, 14, 13
Full resets, tight pulls, 90‑second resets were mandatory. Form is a lot easier hit upper & traps. Slow and controlled. Thinking about the sweep from head high to hip, keeping the line straight in the movement. You will feel the load shifting out of the arms into the lats, as the shoulder blades rotating around the ribs, then into mid back under squeeze. Back and lats are working hard. Got some good pump out of this.

• Face Pulls
30 lbs. 25 reps x 3 sets
Rear delts take the hit. This is feeling good. Letting the weight pull out my arms. You can feel the shoulder blades rotating out and over then pulling together in middle of the spine. I hit 24, 23 21. Keeping everything level.

• Standing Cable Dumbbell Curls
60 lbs
Set 1–6 strong eccentric pull, then a very slow decent on a 4 count.
Arms were happy to do this. Tension kept on each arm for a set. This is done in a way – hard pull up...slow on the way down. This is the shaper or the bi's peak. I enjoy dumbbells. But the tension is here constant. Get into the deep stretch on this, where the arm is behind you a bit. My arms are pumping up nicely.

• Pullovers
80 lb dumbbell — 3×20
Sideways on the bench, letting gravity peel you open. Nothing uncomfortable in this loaded. Disciplined and controlled movements. Arch the back up in extended flattening out bringing it up. This is more than a lat movement. It builds core and deep on the tri's. Up 5 lbs today.

• Extra sets, spider curl,
90 seconds between sets
Slow and controlled on the first 5, quicker on the second 5 to really pump the blood in.
15 lbs x 3 sets hit 10 on this, for all 3. This is the finisher. Blood did come into the arms here. Big vein'y pump.

• Pull up's, I did 15, pause and did the Creeper stretches. Then got 15 more. We will call this a big win! As no pain or niggling felt.

*DAILY FUEL BREAKDOWN
- Total Calories: 3,450
- Total Protein: 310g
- Total Carbs: ~460–480g
- Total Fat: ~75–110g
- Total Sodium: ~3,800–4,400mg
- Had a table spoon of honey.


• OVERALL NOTES
Well cpap machine got us of 6hrs sleep only woke up twice to pee. So time will be needed to adjust better but definitely trending the right way. The rest of the day was super busy 11966 steps in at 104 degrees. 2.5 gallons of water put in. Mrs Creeper has being pretty distant. And short tempered. Her depression is definitely in control. It is hard for me to understand as my brain functions totally different. I tend to take challenges head on despite odds or expectations. Where depression is a sand pit that swallowing you up slowly. And the more you fight the worse it gets. I don't know how to help. Other than just be there when needed. Or get her more busy in the gym. I know it doesn't fix it. But sure as hell helps.


TEAM USP — BODYBUILDING NEWS
July 15/2026

• BREAKING NEWS — TRAGEDY IN BRAZIL

Mailson Araújo Passes Away at 35
The global bodybuilding community is mourning the sudden death of IFBB Men’s Physique Pro Mailson Araújo.
“Araújo collapsed at his home in Alagoinhas, Brazil… his mother, a nurse, desperately tried to revive him… but he was pronounced dead.”
He earned his pro card at the 2023 Arnold Classic South America and was prepping for this weekend’s Musclecontest.
This is the dominant headline across all verified outlets. No cause of death was reported.

• MR. OLYMPIA 2026 — PREP

Hadi Choopan — Aceto’s Midsection Warning
Chris Aceto publicly commented on Choopan’s massive size increase.
“Aceto cautioned that while ‘bigger is better,’ Choopan’s new mass could risk widening his midsection…”
Choopan is now working with Milos Sarcev.

Ramon Dino — 10 Weeks Out, Peeled Update
From your document: “shared a mind-blowing, ‘peeled’ back update… pulling out all the stops to preserve his lean conditioning.”
Dino continues widening the gap between himself and Mike Sommerfeld.

Olympia Schedule Change — Fitness Finals Moved
Official Olympia IG confirmed the Fitness Olympia Finals are now on Saturday night for prime-time coverage.


• WOMEN’S BIKINI

Elisa Pecini Wins the Republic of Texas Pro
From your document: “Elisa ‘Isa’ Pecini… winning 1st place… out-posed runner-up Brittany Gillespie and 3rd place finisher Lexus Redmond.”
Her conditioning has experts projecting a top‑five threat for the 2026 Olympia.

2026 Bikini Qualification Matrix Released
IFBB Pro League posted the updated point system:
• Tier 1 win = automatic qualification
• Top 3 at prior Olympia = automatic qualification
• Otherwise: top 25 point earners qualify

Chicago Pro (July 17) — Stacked Bikini Lineup
Official rosters dropped; athletes are scrambling for late‑summer points before the qualification window closes.


• MEN’S OPEN BODYBUILDING

Dorian Yates Critiques Modern Open Physiques
From your document: “Yates heavily criticized what he views as an over-reliance on local site enhancements… fans pointed out his comments felt like a direct critique of reigning Mr. Olympia Derek Lunsford.”
This sparked a major debate across platforms.

Final Six Olympia Qualifiers Remaining
Remaining shows:
• Huanji China Pro — July 26
• Tampa Pro — August 1
• Lenda Murray Pro — August 8
• Texas Pro — August 15
• Austrian Oak Pro — August 23

Krizo & Tonio Burton — Officially Qualified
Both athletes are locked into the 2026 Olympia roster.

• TAMPA PRO — MEN’S OPEN UNOFFICIAL COMPETITOR LIST (July 30–Aug 1)


Top Confirmed Heavyweights
• Nick Walker
• James Hollingshead
• Charles Griffin
• Tim Budesheim
• Joseph Palacios
• Patrick Moore
• Kennedy Anyanwu
• Jonathur Duncan
• Daan Mansens
• Gianluca Di Lorenzo

Weekend Division Breakdown
Men’s: Open, 212, Classic Physique, Men’s Physique
Women’s: Bikini, Wellness, Figure, Fitness, Women’s Physique, Women’s Bodybuilding
Masters: 40 / 45 / 50 / 55 / 60 classes


• SOCIAL MEDIA
• Nick Walker — Tampa Pro hype dominating YouTube analysis
• Hadi Choopan — mass size gain, in the cut, posing. Big but legs look small
• Derek Lunsford — Biceps stim therapy, not sure if he can force oil out now.
• Sampson Dauda — guest posing clip still circulating. He has been on the grind, cutting.
• Andrew Jacked — pose and training video clips no leg shots looking big. No major surprises
• Andrea Shaw — Rising Phoenix HIIT routine viral


TEAM USP — (CREEPER’S THOUGHTS)
Mailson Araújo’s passing sets a somber tone today a reminder of the razor-thin line this sport walks. I will be looking for autopsy report. Meanwhile, Olympia prep is hitting maximum velocity: Choopan’s size gamble, Ramon Dino’s surgical conditioning, and Pecini’s Texas takeover all shift the competitive landscape. Tampa Pro is shaping into a battlefield with Nick Walker at the front of the charge. The qualification clock is screaming, and only the sharpest athletes will survive the next six weeks. TEAM USP keeps the feed clean.



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@Amanda Creeper

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

 

[James Creeper]

(This is sponsored by US-PHARMACIES)

☆PROUD TEAM USP CHAMPION☆

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

* 192.8 This morning.

• The waking world comes to me at 0400, cpap was good, got 8 hrs 5 min in all! I was super drained and crashed out right after my shower last night.
Mr.Ash bolted down stairs waiting for me at the fridge, he was wanting water this morning so he got a bowl full and he didn't eat lastnight so he had a bite too. USP gear on board.
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Of course won't miss the most important part of the stack Rockstar Zero.
We do our perimeter sweep this morning. Chickens water and food topped off. Water going on the yard. Ash posts up on the couch with his training videos and his avocadoblanket. I hit the Creeper dungeon and start walking on the treadmill to a good jog. 35 minutes we hit target zone 125—135. On to the stretches. Loosened the back and legs for the work to come. Smoke is been light we have had some rains come through. So its much needed relief for everyone in CO. We have more rain the next few days. On to opening my chest up, as well as the Creeper stretches using 20lbs in hand, swirl the weight letting the shoulder fibers get stretched good. Slowing down and reverse the spin. Did some yoga stretches and holds. Finished off with my old school stretches. Have Evo playing in the background.

• Leg Press

280 Stance neutral today.
Paused reps. Smooth and controlled.
4×12, quads feeling fine. With neutral stance getting really deep, great stretch. Easy to come out the hole. This is feeling good and controlled. keeping the knee straight by using a foam block. I am doing some isolation leg extensions to warm up. Focused on rhythmic movement and time under load. All sets to 12. Feeling a bit better after just moving. Legs have been tight with all the steps I have been getting.

• Cable Crunches
We are staying at 150lbs. Spine arched, hips pulling through.
Controlled and systemic.
And doing 6 sets . I ran this up to 15. I take a solid 60 seconds to recover after set 3. I am still shaking hard by set 3 it's at rep 13 that the wall is starting, 1 more rep than I was fatiguing. Bring the pain! The rest time in between sets is the only way to get this much done. This gets the blood flowing good. Heart rate up 130-145. As my head spins when I get up!

• Romanian Deadlifts x 5
120lbs, Belt tight. Hamstrings drawn tight. Close to the shins, keeping head up.
10 on set one, backed down on reps after 3 going to 10 and 10. Being methodically. Staying level in reps is winning. I still have to go to work.


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

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

• Smith Machine Squats x 4
280 lbs, neutral stance, tempo steady.
10 reps then 9, 7 for sets 3 & 4. Nice and smooth. Form feels good with the toes slightly out. The foam block is being used here. Kept even with reps and weight.

• Hack squat x 3
started this off light as the finish touch. 170, 3 sets neutral stance, toes pushed down and straight 12, 10, 10. quads lighting up! Foam box is still being used. I am standing a bit higher than mid plate.

* Extra set push up's
Got 15 in and took 90 second pause, got 15 more. Plus 5 reps. Foam blocks being used for a deep stretch.

* Extra set pull up's
Did 10 took a solid 60 seconds, got 10 more.


• Daily Totals
- Calories: ~3,250–3,500
- Protein: ~320g
-Fats:~85–105g
- Sodium ~ 3,500 – 4,100
- Carbs: ~425–480 Moderate‑high
- Fats: Controlled, mostly from eggs + almond butter

• Notes of the Day
Hot and muggy day 97 and rain all around. My work so very draining. And had cramps going on in the legs, keeping hydrated with electrolytes was clutch. Turned out good hours. I am definitely getting back into the swing of things. I got the son an e moto, Mrs. Creeper isn't too happy about it. But the boy is in love. He is impatiently wait for me to bring it home so he can put it together.

TEAM USP Bodybuilding News
July 18/2026

• TABANI VISA FALLOUT STILL SHAKING THE INTERNATIONAL CIRCUIT
Behrouz Tabani’s late visa approval continues to disrupt the Men’s Open landscapes His China visa was denied as well, he automatically. re-submitted it, and if approved would literally put him there the day of the show.
He missed the entire European run, clearing the path for other contenders and shifting qualification momentum across multiple shows.
International pages are pushing hard for a Special Invitation to Olympia, calling his absence an administrative injustice rather than a competitive failure.



• HADI CHOOPAN — ZERO TRAVEL STRESS, MAXIMUM PREP MOMENTUM
Choopan’s season remains flawless.
His paperwork was locked in early, giving him uninterrupted prep flow and allowing Milos Sarcev to keep him in heavy density cycles.
Global talking heads are calling Choopan the most stable threat heading into Olympia.



• ATHLETE TRAVEL COSTS SPIKE — GLOBAL REGULATORY PRESSURE
Premium processing fees for athlete petitions have jumped, and consular delays worldwide are slowing down international competitors.
Teams across Canada, the U.K., and the Middle East are reporting similar bottlenecks, making 2026 one of the most expensive travel years in bodybuilding history.


• NICK WALKER — GLOBAL MEDIA TAKEOVER
Nick Walker is dominating every platform.
He’s being framed as the most dangerous mass threat of the season, with analysts highlighting his deep density, ultra‑thin skin, and zero strength drop‑off. And a better waist control.
Hollingshead’s endorsement is circulating worldwide, boosting Walker’s momentum heading into Tampa.



• OPEN DIVISION HEADLINES
Hadi Choopan: Sarcev shuts down critics with a full guarantee on Choopan’s waist control.
Derek Lunsford: Running a next‑level separation protocol to counter Walker and Choopan.
Joe Palasios: Wildcard status intensifies — added mass puts him directly in the conversation with the top threats.



TEAM USP — (CREEPER’S THOUGHTS)
Tabani’s visa disaster reshaped the European season. It is having a ripple effect worldwide for changes for athletes looking to compete in sports.
Choopan is locked in and dangerously huge.
Walker is surging with violent global momentum.
Lunsford is chasing deeper separation. After oil use. And being called out repeatedly by former pros like Dorian Yates.
Palasios is the wildcard.
The Open class is heading toward a worldwide collision course at the O.

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• TEAM USP HAS ALL YOU NEED!
@Amanda Creeper

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