Thank you brother
Approved Log Transformation Cycle Log with US-Pharmacies
- Thread starter James Creeper
- Start date
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
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
* 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!
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!
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!
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!
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.
• 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.
TEAM USP — DAY 3: Legs, Calves & Abs
Lower body work, deload week.
• Leg Press
4 plates or 180lbs, stance wide today.
Paused reps, no softness. Smooth and controlled.
4×12, quads still want more load I'm still struggling with control in my feet to keep my toes forward. And not wanting to point out in wide and neutral. Its why I pigeon toe, is trying keep them planted. But also do not want to destroy my knees. Need to look for some mobility things I can do with my knees.
• Cable Crunches
We were at 140 last week so dropped back to 100, spine arched, hips pulling through.
Controlled and systemic.
And doing 6 sets . This cut it down to 15 reps. Still I feel I can do more lbs, than the 140 And plan to add more after it's all said and done in recovery.
• Romanian Deadlifts
100lbs, back loosened, belt tight. Hamstrings takes the load fine.
10 on the opener, then strategic 8s to keep the tank primed. 4 sets in all.
• Calf Raises
110 lbs on a 2‑inch platform, heels hanging deep.
Stretch, squeeze, repeat. 5 sets done.
• Hanging Leg Raises
Weighted sets with 5 lbs on the feet.
Strict, no sway.
Abs torched, nothing changed from normal on this. Think I should note I use wraps on this. And 3 sets.
• Smith Machine Squats
180 lbs, neutral stance, tempo locked.
8, 10, matched again for sets 3 & 4.
• Hack squat started this off light as the finish touch 115 on, 3 sets wide stance, toes pushed down 12, 10, 10. quads good and hot, nice pump.
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 a good amount of rice through the day. Any one like to take rice blend it and add it to your shakes? I don't know if I have seen anyone doing this. On my rest days that fall on the weekend I like to do some gh in the am with some slin before cardio and smash some oats and honey right after. Then take a nap. I always check my glucose and fall in the 80-90 range. If anyone wanted to ask. Then eat good all day.
• TEAM USP DAILY BODYBUILDING NEWS
• TRI‑CITY CLASSIC PRO FULL IFBB TOP 6
Men’s Classic Physique Open
1. David Aguilar Rosales
2. Bassem Ashouri
3. Rodrigo Coelho
4. Matthew Greggo
5. Jorge Herrera
6. David Kampfe
Men’s Physique Open
1. Amit Agre
2. Carlos Asiedu Ocran
3. Emerson Brahimir
4. Danna Chinn
5. Michael Green
6. Jamal Hill
Women’s Figure Open
1. Alyssa Betts
2. Yukina Betz
3. Tonya Casey
4. Renee Hooks
5. Ashley Howells
6. Arianna Ingram
Masters Classic Physique 40+
1. Zaid Adamo
2. Rodrigo Coelho
3. Russell Gregory
4. Tony Harris
5. Tony Lynch
6. Anthony McKinney
Masters Classic Physique 50+
1. Zaid Adamo
2. Creighton Clingan
3. Tony Harris
4. Tony Lynch
5. Anthony McKinney
Masters Men’s Physique 40+
1. Danna Chinn
2. Creighton Clingan
3. Michael Green
4. Jermaine Jenkins
5. Tony Lynch
6. Kevin Reeder
Masters Men’s Physique 50+
1. Creighton Clingan
2. Michael Green
3. Gerrard Igbinosun
4. Jermaine Jenkins
5. Tony Lynch
6. Kevin Reeder
Masters Figure 40+
1. Alyssa Betts
2. Yukina Betz
3. Tonya Casey
4. Renee Hooks
5. Wendy Milhorn
6. Heysha Rodriguez‑Ortiz
Masters Figure 50+
1. Tonya Casey
2. Wendy Milhorn
• Tri‑City takeaway:
Deep show. No soft divisions. Classic + Physique both came in with international heat. Figure is quietly becoming one of the most competitive divisions this season. I had not seen all the show results. I still have to look at some of the other shows. Definitely getting a lot of people out. And keeps the world turning.
• UAE FEDERATION GOES GLOBAL. 2026 EXPANSION
The Emirates federation is loading the calendar:
- IFBB World Bodybuilding Championships Ajman, Sept 30–Oct 5
- New Al Majid Championship November
- Binous Classic remains one of the highest‑prize‑value shows
- UAE national teams hitting Asian Armwrestling (Kyrgyzstan), Asian Bench Press (Qatar), World Armwrestling (India), Asian Powerlifting (Mongolia)
This is a federation trying to become a global anchor. I like see expansion of the sport even if its a different competition. Still involved bodybuilding is a good thing.
• CANADA , JIM MORRIS LEGACY CUP (HERITAGE SHOW, NEW MOMENTUM)
- 38 years running
- First Canadian show to introduce wheelchair bodybuilding (2018)
- 2026 edition saw early registration sellout
- Accessibility + athlete support continues to expand
Canada’s grassroots scene is heating up. An other growing show, is good for the sport and community as a whole.
TEAM USP NOTES — CREEPER’S THOUGHTS
Classic is getting denser, Men’s Physique is becoming fully international, and Figure is quietly turning into a shark tank. Masters divisions? Veterans refusing to fade, Zaid Adamo and Creighton Clingan proving longevity is a weapon.
UAE’s expansion is a power play, Canada’s Legacy Cup shows grassroots strength.
• TEAM USP HAS ALL YOU NEED, COME CHECK US OUT!
Lower body work, deload week.
• Leg Press
4 plates or 180lbs, stance wide today.
Paused reps, no softness. Smooth and controlled.
4×12, quads still want more load I'm still struggling with control in my feet to keep my toes forward. And not wanting to point out in wide and neutral. Its why I pigeon toe, is trying keep them planted. But also do not want to destroy my knees. Need to look for some mobility things I can do with my knees.
• Cable Crunches
We were at 140 last week so dropped back to 100, spine arched, hips pulling through.
Controlled and systemic.
And doing 6 sets . This cut it down to 15 reps. Still I feel I can do more lbs, than the 140 And plan to add more after it's all said and done in recovery.
• Romanian Deadlifts
100lbs, back loosened, belt tight. Hamstrings takes the load fine.
10 on the opener, then strategic 8s to keep the tank primed. 4 sets in all.
• Calf Raises
110 lbs on a 2‑inch platform, heels hanging deep.
Stretch, squeeze, repeat. 5 sets done.
• Hanging Leg Raises
Weighted sets with 5 lbs on the feet.
Strict, no sway.
Abs torched, nothing changed from normal on this. Think I should note I use wraps on this. And 3 sets.
• Smith Machine Squats
180 lbs, neutral stance, tempo locked.
8, 10, matched again for sets 3 & 4.
• Hack squat started this off light as the finish touch 115 on, 3 sets wide stance, toes pushed down 12, 10, 10. quads good and hot, nice pump.
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 a good amount of rice through the day. Any one like to take rice blend it and add it to your shakes? I don't know if I have seen anyone doing this. On my rest days that fall on the weekend I like to do some gh in the am with some slin before cardio and smash some oats and honey right after. Then take a nap. I always check my glucose and fall in the 80-90 range. If anyone wanted to ask. Then eat good all day.
• TEAM USP DAILY BODYBUILDING NEWS
• TRI‑CITY CLASSIC PRO FULL IFBB TOP 6
Men’s Classic Physique Open
1. David Aguilar Rosales
2. Bassem Ashouri
3. Rodrigo Coelho
4. Matthew Greggo
5. Jorge Herrera
6. David Kampfe
Men’s Physique Open
1. Amit Agre
2. Carlos Asiedu Ocran
3. Emerson Brahimir
4. Danna Chinn
5. Michael Green
6. Jamal Hill
Women’s Figure Open
1. Alyssa Betts
2. Yukina Betz
3. Tonya Casey
4. Renee Hooks
5. Ashley Howells
6. Arianna Ingram
Masters Classic Physique 40+
1. Zaid Adamo
2. Rodrigo Coelho
3. Russell Gregory
4. Tony Harris
5. Tony Lynch
6. Anthony McKinney
Masters Classic Physique 50+
1. Zaid Adamo
2. Creighton Clingan
3. Tony Harris
4. Tony Lynch
5. Anthony McKinney
Masters Men’s Physique 40+
1. Danna Chinn
2. Creighton Clingan
3. Michael Green
4. Jermaine Jenkins
5. Tony Lynch
6. Kevin Reeder
Masters Men’s Physique 50+
1. Creighton Clingan
2. Michael Green
3. Gerrard Igbinosun
4. Jermaine Jenkins
5. Tony Lynch
6. Kevin Reeder
Masters Figure 40+
1. Alyssa Betts
2. Yukina Betz
3. Tonya Casey
4. Renee Hooks
5. Wendy Milhorn
6. Heysha Rodriguez‑Ortiz
Masters Figure 50+
1. Tonya Casey
2. Wendy Milhorn
• Tri‑City takeaway:
Deep show. No soft divisions. Classic + Physique both came in with international heat. Figure is quietly becoming one of the most competitive divisions this season. I had not seen all the show results. I still have to look at some of the other shows. Definitely getting a lot of people out. And keeps the world turning.
• UAE FEDERATION GOES GLOBAL. 2026 EXPANSION
The Emirates federation is loading the calendar:
- IFBB World Bodybuilding Championships Ajman, Sept 30–Oct 5
- New Al Majid Championship November
- Binous Classic remains one of the highest‑prize‑value shows
- UAE national teams hitting Asian Armwrestling (Kyrgyzstan), Asian Bench Press (Qatar), World Armwrestling (India), Asian Powerlifting (Mongolia)
This is a federation trying to become a global anchor. I like see expansion of the sport even if its a different competition. Still involved bodybuilding is a good thing.
• CANADA , JIM MORRIS LEGACY CUP (HERITAGE SHOW, NEW MOMENTUM)
- 38 years running
- First Canadian show to introduce wheelchair bodybuilding (2018)
- 2026 edition saw early registration sellout
- Accessibility + athlete support continues to expand
Canada’s grassroots scene is heating up. An other growing show, is good for the sport and community as a whole.
TEAM USP NOTES — CREEPER’S THOUGHTS
Classic is getting denser, Men’s Physique is becoming fully international, and Figure is quietly turning into a shark tank. Masters divisions? Veterans refusing to fade, Zaid Adamo and Creighton Clingan proving longevity is a weapon.
UAE’s expansion is a power play, Canada’s Legacy Cup shows grassroots strength.
• TEAM USP HAS ALL YOU NEED, COME CHECK US OUT!
Another great @US-pharmacies log in the works here!TEAM USP — DAY 3: Legs, Calves & Abs
Lower body work, deload week.
• Leg Press
4 plates or 180lbs, stance wide today.
Paused reps, no softness. Smooth and controlled.
4×12, quads still want more load I'm still struggling with control in my feet to keep my toes forward. And not wanting to point out in wide and neutral. Its why I pigeon toe, is trying keep them planted. But also do not want to destroy my knees. Need to look for some mobility things I can do with my knees.
• Cable Crunches
We were at 140 last week so dropped back to 100, spine arched, hips pulling through.
Controlled and systemic.
And doing 6 sets . This cut it down to 15 reps. Still I feel I can do more lbs, than the 140 And plan to add more after it's all said and done in recovery.
• Romanian Deadlifts
100lbs, back loosened, belt tight. Hamstrings takes the load fine.
10 on the opener, then strategic 8s to keep the tank primed. 4 sets in all.
• Calf Raises
110 lbs on a 2‑inch platform, heels hanging deep.
Stretch, squeeze, repeat. 5 sets done.
• Hanging Leg Raises
Weighted sets with 5 lbs on the feet.
Strict, no sway.
Abs torched, nothing changed from normal on this. Think I should note I use wraps on this. And 3 sets.
• Smith Machine Squats
180 lbs, neutral stance, tempo locked.
8, 10, matched again for sets 3 & 4.
• Hack squat started this off light as the finish touch 115 on, 3 sets wide stance, toes pushed down 12, 10, 10. quads good and hot, nice pump.
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 a good amount of rice through the day. Any one like to take rice blend it and add it to your shakes? I don't know if I have seen anyone doing this. On my rest days that fall on the weekend I like to do some gh in the am with some slin before cardio and smash some oats and honey right after. Then take a nap. I always check my glucose and fall in the 80-90 range. If anyone wanted to ask. Then eat good all day.
• TEAM USP DAILY BODYBUILDING NEWS
• TRI‑CITY CLASSIC PRO FULL IFBB TOP 6
Men’s Classic Physique Open
1. David Aguilar Rosales
2. Bassem Ashouri
3. Rodrigo Coelho
4. Matthew Greggo
5. Jorge Herrera
6. David Kampfe
Men’s Physique Open
1. Amit Agre
2. Carlos Asiedu Ocran
3. Emerson Brahimir
4. Danna Chinn
5. Michael Green
6. Jamal Hill
Women’s Figure Open
1. Alyssa Betts
2. Yukina Betz
3. Tonya Casey
4. Renee Hooks
5. Ashley Howells
6. Arianna Ingram
Masters Classic Physique 40+
1. Zaid Adamo
2. Rodrigo Coelho
3. Russell Gregory
4. Tony Harris
5. Tony Lynch
6. Anthony McKinney
Masters Classic Physique 50+
1. Zaid Adamo
2. Creighton Clingan
3. Tony Harris
4. Tony Lynch
5. Anthony McKinney
Masters Men’s Physique 40+
1. Danna Chinn
2. Creighton Clingan
3. Michael Green
4. Jermaine Jenkins
5. Tony Lynch
6. Kevin Reeder
Masters Men’s Physique 50+
1. Creighton Clingan
2. Michael Green
3. Gerrard Igbinosun
4. Jermaine Jenkins
5. Tony Lynch
6. Kevin Reeder
Masters Figure 40+
1. Alyssa Betts
2. Yukina Betz
3. Tonya Casey
4. Renee Hooks
5. Wendy Milhorn
6. Heysha Rodriguez‑Ortiz
Masters Figure 50+
1. Tonya Casey
2. Wendy Milhorn
• Tri‑City takeaway:
Deep show. No soft divisions. Classic + Physique both came in with international heat. Figure is quietly becoming one of the most competitive divisions this season. I had not seen all the show results. I still have to look at some of the other shows. Definitely getting a lot of people out. And keeps the world turning.
• UAE FEDERATION GOES GLOBAL. 2026 EXPANSION
The Emirates federation is loading the calendar:
- IFBB World Bodybuilding Championships Ajman, Sept 30–Oct 5
- New Al Majid Championship November
- Binous Classic remains one of the highest‑prize‑value shows
- UAE national teams hitting Asian Armwrestling (Kyrgyzstan), Asian Bench Press (Qatar), World Armwrestling (India), Asian Powerlifting (Mongolia)
This is a federation trying to become a global anchor. I like see expansion of the sport even if its a different competition. Still involved bodybuilding is a good thing.
• CANADA , JIM MORRIS LEGACY CUP (HERITAGE SHOW, NEW MOMENTUM)
- 38 years running
- First Canadian show to introduce wheelchair bodybuilding (2018)
- 2026 edition saw early registration sellout
- Accessibility + athlete support continues to expand
Canada’s grassroots scene is heating up. An other growing show, is good for the sport and community as a whole.
TEAM USP NOTES — CREEPER’S THOUGHTS
Classic is getting denser, Men’s Physique is becoming fully international, and Figure is quietly turning into a shark tank. Masters divisions? Veterans refusing to fade, Zaid Adamo and Creighton Clingan proving longevity is a weapon.
UAE’s expansion is a power play, Canada’s Legacy Cup shows grassroots strength.
• TEAM USP HAS ALL YOU NEED, COME CHECK US OUT! View attachment 34970
A rest and rice refeed day sounds good let us know how much you get down!
* TEAM USP Rest & Recovery Log
Rest day on paper, never in execution. Had a bunch of housework to get done at 8 am I started the yard, weeding then mowing. I was up at 4 to hit it early. Got my rockstar zero sugar with 15 grams of collagen and creatine, morning shots 40 test, 40 primo, 40 mast, and a shake and bake 20 of tren a, lets fucking 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 in now did 5 x 5 pull–ups with the belt and 25 plate. After the yoga stretches. And realized that I didn't put on any music this morning.
*Meals & Macros
*Meal 1 — Oatmeal & 3 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
710 cals | 58g protein | 90g carbs | ~420 mg sodium
*Meal 4 — Shake #2
560 cals | 44g protein | 24g carbs | ~320 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 has turned rest day into something I look forward to
*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 191. Didn't get too much solid sleep. Woke up a bunch for no reason, I can tell. Still 5 hrs is not too bad to what has been going on. Have the EVO podcasts cast coming up. Looking forward to that. And getting to talk with some pro's in the game. As I am humbled that they want to talk to me. And noted, that if you have any questions about anything. I am always willing to help support you and figure out what problems you my have.
* TEAM USP DAILY BODYBUILDING NEWS — APRIL 12, 2026
* Jay Cutler Drops a Precision Back‑Training Breakdown
Cutler broke down close‑grip vs wide‑grip pulldowns, calling out how most lifters “lose tension at the top” and showing the fix with perfect execution. Old‑school knowledge, modern application, feeds are eating it alive.
* Arnold Explains His “Boring Diet” Strategy
Arnold says physique longevity came from predictable, repetitive meals, not variety. Fans call it “old‑school discipline that still works.” Engagement is high across all platforms.
* Milos Sarcev Calls Out Bubble Guts
Milos says stomach distention should be penalized harder and that bodybuilding needs to return to classic lines. Heavy debate across platforms.
* Jay Cutler Says Men’s Physique Is the Biggest Division Worldwide
Cutler doubled down on Men’s Physique being the largest and most influential division globally and says the athletes don’t get nearly enough credit.
* Sam Sulek Opens Up About Body Dysmorphia
Sam released a raw video discussing body image struggles and how he manages them. Rare vulnerability from someone with his following, engagement is massive.
* Rich Gaspari Says Stop Using Cardio as a Crutch
Gaspari is pushing the message: “Fix the diet, not the cardio.” He argues excessive cardio is counterproductive and that nutrition is the real lever for fat loss.
* Brandon Curry Issues a Bold Olympia Warning
Curry said he’s coming to the Olympia to “cause confusion” implying he’s bringing a look that disrupts the expected callouts. Fans say it’s his most confident statement in years.
* Lee Haney’s Kidney Battle Sparks Donor Awareness
Eight‑time Mr. Olympia Lee Haney revealed he’s facing a serious kidney issue and is raising awareness for donors. The community is rallying behind him.
* Chris Bumstead’s Hair Transplant Reveal Dominates Engagement
Cbum’s new hairline photos are everywhere fans say it makes him look “stage‑ready even in the off‑season.” It’s the most‑shared physique‑adjacent story of the day.
IFBB SHOW RESULTS — MR. UNIVERSE PORTUGAL (OFFICIAL TOP‑3)
MEN’S PHYSIQUE — TOP 3
1. Nuno Vieira
2. Diogo Correia
3. Marcelo Peixoto
* SENIOR BIKINI — TOP 3
1. Venla Vierto
2. Katrin Porkul
3. Jennyfer Lamazares
* MASTER BIKINI — TOP 3
1. Anna Kushkian
2. Jennyfer Lamazares
3. Joana Silva
* TEAM USP NOTES (CREEPER’S THOUGHTS)
– Cutler’s pulldown breakdown is gold. Most lifters leak tension, this fixes it. And you can't really argue with Jay. He knows what he is talking about. And I personally enjoyed learning about anything I can.
— Arnold’s “boring diet” is the discipline nobody wants but everybody needs. Then when you step out you actually feel the regret of making a bad decision. This thought process has helped me keep my diet in control with less effort.
— Milos calling out bubble guts is overdue. Classic lines matter. In Classic. I still feel the open should be the biggest baddest MF'S on the planet. And a lot of it was directed at Walker, I love Nick he is a good dude. And made incredible progress as well as better midsection conditioning.
— Men’s Physique being the biggest division? Not shocking, the work rate is insane. Just not my favorite out of all classes.
— Sam Sulek opening up about dysmorphia is huge. The sport needs more honesty like that. I personally relate to this everyday as I believe most of us do. Its a common thing for all of us.
— Gaspari telling people to stop hiding behind cardio? Facts. Diet is king. Yet heart health is important. And that's what cardio is for!
— Brandon Curry talking confusion at the Olympia? That’s a man who knows he’s cooking something. I hope he can bring more. I like him personally. I will be keeping an eye on his progress.
— Lee Haney’s kidney battle is a reminder: legends need support too. And it looks overwhelming the support he has gotten. Its a reminder that this community is tight and a family.
— Cbum’s hairline trending is hilarious, but engagement is engagement, the man moves numbers. And he is a good looking guy, he better try and keep his hair.
— Portugal judges rewarded symmetry and clean lines. I did look through what available pictures they do seem good in conditioning just lacking the size from other area's. TEAM USP logs that.
* TEAM USP stays ahead because we don’t just read the news, we dissect the landscape.
View attachment VID_20260412_212158_061.mp4
* USP KEEPS RISING, CHECK OUT THE NEW SELECTION!
Rest day on paper, never in execution. Had a bunch of housework to get done at 8 am I started the yard, weeding then mowing. I was up at 4 to hit it early. Got my rockstar zero sugar with 15 grams of collagen and creatine, morning shots 40 test, 40 primo, 40 mast, and a shake and bake 20 of tren a, lets fucking 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 in now did 5 x 5 pull–ups with the belt and 25 plate. After the yoga stretches. And realized that I didn't put on any music this morning.
*Meals & Macros
*Meal 1 — Oatmeal & 3 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
710 cals | 58g protein | 90g carbs | ~420 mg sodium
*Meal 4 — Shake #2
560 cals | 44g protein | 24g carbs | ~320 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 has turned rest day into something I look forward to
*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 191. Didn't get too much solid sleep. Woke up a bunch for no reason, I can tell. Still 5 hrs is not too bad to what has been going on. Have the EVO podcasts cast coming up. Looking forward to that. And getting to talk with some pro's in the game. As I am humbled that they want to talk to me. And noted, that if you have any questions about anything. I am always willing to help support you and figure out what problems you my have.
*
TEAM USP DAILY BODYBUILDING NEWS — APRIL 12, 2026* Jay Cutler Drops a Precision Back‑Training Breakdown
Cutler broke down close‑grip vs wide‑grip pulldowns, calling out how most lifters “lose tension at the top” and showing the fix with perfect execution. Old‑school knowledge, modern application, feeds are eating it alive.
* Arnold Explains His “Boring Diet” Strategy
Arnold says physique longevity came from predictable, repetitive meals, not variety. Fans call it “old‑school discipline that still works.” Engagement is high across all platforms.
* Milos Sarcev Calls Out Bubble Guts
Milos says stomach distention should be penalized harder and that bodybuilding needs to return to classic lines. Heavy debate across platforms.
* Jay Cutler Says Men’s Physique Is the Biggest Division Worldwide
Cutler doubled down on Men’s Physique being the largest and most influential division globally and says the athletes don’t get nearly enough credit.
* Sam Sulek Opens Up About Body Dysmorphia
Sam released a raw video discussing body image struggles and how he manages them. Rare vulnerability from someone with his following, engagement is massive.
* Rich Gaspari Says Stop Using Cardio as a Crutch
Gaspari is pushing the message: “Fix the diet, not the cardio.” He argues excessive cardio is counterproductive and that nutrition is the real lever for fat loss.
* Brandon Curry Issues a Bold Olympia Warning
Curry said he’s coming to the Olympia to “cause confusion” implying he’s bringing a look that disrupts the expected callouts. Fans say it’s his most confident statement in years.
* Lee Haney’s Kidney Battle Sparks Donor Awareness
Eight‑time Mr. Olympia Lee Haney revealed he’s facing a serious kidney issue and is raising awareness for donors. The community is rallying behind him.
* Chris Bumstead’s Hair Transplant Reveal Dominates Engagement
Cbum’s new hairline photos are everywhere fans say it makes him look “stage‑ready even in the off‑season.” It’s the most‑shared physique‑adjacent story of the day.
IFBB SHOW RESULTS — MR. UNIVERSE PORTUGAL (OFFICIAL TOP‑3) MEN’S PHYSIQUE — TOP 31. Nuno Vieira
2. Diogo Correia
3. Marcelo Peixoto
* SENIOR BIKINI — TOP 3
1. Venla Vierto
2. Katrin Porkul
3. Jennyfer Lamazares
* MASTER BIKINI — TOP 3
1. Anna Kushkian
2. Jennyfer Lamazares
3. Joana Silva
* TEAM USP NOTES (CREEPER’S THOUGHTS)
– Cutler’s pulldown breakdown is gold. Most lifters leak tension, this fixes it. And you can't really argue with Jay. He knows what he is talking about. And I personally enjoyed learning about anything I can.
— Arnold’s “boring diet” is the discipline nobody wants but everybody needs. Then when you step out you actually feel the regret of making a bad decision. This thought process has helped me keep my diet in control with less effort.
— Milos calling out bubble guts is overdue. Classic lines matter. In Classic. I still feel the open should be the biggest baddest MF'S on the planet. And a lot of it was directed at Walker, I love Nick he is a good dude. And made incredible progress as well as better midsection conditioning.
— Men’s Physique being the biggest division? Not shocking, the work rate is insane. Just not my favorite out of all classes.
— Sam Sulek opening up about dysmorphia is huge. The sport needs more honesty like that. I personally relate to this everyday as I believe most of us do. Its a common thing for all of us.
— Gaspari telling people to stop hiding behind cardio? Facts. Diet is king. Yet heart health is important. And that's what cardio is for!
— Brandon Curry talking confusion at the Olympia? That’s a man who knows he’s cooking something. I hope he can bring more. I like him personally. I will be keeping an eye on his progress.
— Lee Haney’s kidney battle is a reminder: legends need support too. And it looks overwhelming the support he has gotten. Its a reminder that this community is tight and a family.
— Cbum’s hairline trending is hilarious, but engagement is engagement, the man moves numbers. And he is a good looking guy, he better try and keep his hair.
— Portugal judges rewarded symmetry and clean lines. I did look through what available pictures they do seem good in conditioning just lacking the size from other area's. TEAM USP logs that.
* TEAM USP stays ahead because we don’t just read the news, we dissect the landscape.
View attachment VID_20260412_212158_061.mp4
* USP KEEPS RISING, CHECK OUT THE NEW SELECTION!
Last edited:
Feels like I ate all day, I feel like I am slowly adding more food at a pace my body is getting comfortable with
Yes bro! Max it out and grow bro!Feels like I ate all day, I feel like I am slowly adding more food at a pace my body is getting comfortable with
DAY 1 — PUSH WORK
CHEST | SHOULDERS | TRIS
• Started the day early was up at 3 am. Dog wanted out. I feel good today. Sleep recorded was not good at 4.75 hrs. I am not sure if my watch thinks I am awake just because I snore so fucking loud. I also can tell I am not 100%. Started off on the treadmill for 40 minutes. Got some Death metal going. Did my yoga stretches oddly this works somehow. I 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. Get a good reset so I am ready, definitely starting to tell the joints moving are happier. Well less gritty.
*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 disrespectfully as I can. I definitely slowed this down from last week. No hurry. Just relaxing into a focused movement.
• 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. Then on the decent slow and controlled pause at maximum stretch. Feeling it open you up.
• 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. Hit 15 on the rest of the sets.
• Cable Lateral Raises
12–18 reps × 5 sets
Cross‑cable setup, at 10 lbs, Hitting 15 on all sets just taking the time. Adjusting stance to hit all the fibers in the shoulders. I know coming up I will want to push on this and get after delt caps.
• 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 I duplicate what I did a few days ago. Still got a good pump in the shoulders and traps.
• 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
I felt good after my workout. Really looking forward to getting the sleep study done. It sucks where I live in the aspect, it would be better to live in a larger city with more medical options. But living in a place you can disappear in the mountains in 10 minutes has its advantages.
DAILY BODYBUILDING NEWS
4/13/26
• Arnold drops performance science
Today’s Pump Club breakdown confirms what I see from the guy at TEAM USP already runs, psych‑up rituals boost bar speed ~20% and predicted 1RM ~4%. Visualization, hype cues, ammonia, music all validated. Mental prep isn’t optional; it’s a weapon. And a hit of TNE is fun too!
• Kevin Levrone, FIBO 2026 anchor
Nautilus is pushing a major expansion of their Leverage line, and Levrone is the face of the rollout. Expect new equipment previews and heavy booth traffic.
• Athlete sweep, kinda quite today.
• Ali Bilal
5 weeks out, conditioning already ahead of last season.
• Jordan Hutchinson
Posted a full 4,400‑calorie day; pushing density for Italy Pro.
• Michal Krizo
Dropped a full leg‑day breakdown, NY Pro prep intensity rising. I like how he is looking. Big guy. And he is getting peeled. If he can get his posing dialed in. He has a shot.
TRIPLE O DYNASTY — TOP 3 RESULTS
Event: April 4 — Mesa, AZ
Source: Official IFBB Pro League scorecards
WOMEN’S BODYBUILDING — OPEN
1. Barbara De Freitas Moojen
2. Selyka Givan
3. Patti Hanson
WOMEN’S BODYBUILDING — MASTERS 40+
1. Barbara De Freitas Moojen
2. Selyka Givan
3. Lena Betka
FIGURE — OPEN
1. Natalia Soltero
2. Ashley Howells
3. Adela Ondrejovicova
FIGURE — MASTERS 40+
1. Shenesia Ewing
2. Lisa Hutchins
3. Adrienne Matthews
• TEAM USP (Creeper’s Thoughts)
Today’s drop reinforces the same truth, the athletes who win aren’t just training harder. They’re stacking every controllable edge. Mental prep, food discipline, equipment choices, recovery structure. The gap between “good” and “dangerous” is built in the details. TEAM USP stays on the dangerous side.
•This is TEAM USP energy!
CHEST | SHOULDERS | TRIS
• Started the day early was up at 3 am. Dog wanted out. I feel good today. Sleep recorded was not good at 4.75 hrs. I am not sure if my watch thinks I am awake just because I snore so fucking loud. I also can tell I am not 100%. Started off on the treadmill for 40 minutes. Got some Death metal going. Did my yoga stretches oddly this works somehow. I 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. Get a good reset so I am ready, definitely starting to tell the joints moving are happier. Well less gritty.
*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 disrespectfully as I can. I definitely slowed this down from last week. No hurry. Just relaxing into a focused movement.
• 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. Then on the decent slow and controlled pause at maximum stretch. Feeling it open you up.
• 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. Hit 15 on the rest of the sets.
• Cable Lateral Raises
12–18 reps × 5 sets
Cross‑cable setup, at 10 lbs, Hitting 15 on all sets just taking the time. Adjusting stance to hit all the fibers in the shoulders. I know coming up I will want to push on this and get after delt caps.
• 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 I duplicate what I did a few days ago. Still got a good pump in the shoulders and traps.
• 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
I felt good after my workout. Really looking forward to getting the sleep study done. It sucks where I live in the aspect, it would be better to live in a larger city with more medical options. But living in a place you can disappear in the mountains in 10 minutes has its advantages.
DAILY BODYBUILDING NEWS 4/13/26
• Arnold drops performance science
Today’s Pump Club breakdown confirms what I see from the guy at TEAM USP already runs, psych‑up rituals boost bar speed ~20% and predicted 1RM ~4%. Visualization, hype cues, ammonia, music all validated. Mental prep isn’t optional; it’s a weapon. And a hit of TNE is fun too!
• Kevin Levrone, FIBO 2026 anchor
Nautilus is pushing a major expansion of their Leverage line, and Levrone is the face of the rollout. Expect new equipment previews and heavy booth traffic.
• Athlete sweep, kinda quite today.
• Ali Bilal
5 weeks out, conditioning already ahead of last season.
• Jordan Hutchinson
Posted a full 4,400‑calorie day; pushing density for Italy Pro.
• Michal Krizo
Dropped a full leg‑day breakdown, NY Pro prep intensity rising. I like how he is looking. Big guy. And he is getting peeled. If he can get his posing dialed in. He has a shot.
TRIPLE O DYNASTY — TOP 3 RESULTS Event: April 4 — Mesa, AZ
Source: Official IFBB Pro League scorecards
WOMEN’S BODYBUILDING — OPEN
1. Barbara De Freitas Moojen
2. Selyka Givan
3. Patti Hanson
WOMEN’S BODYBUILDING — MASTERS 40+
1. Barbara De Freitas Moojen
2. Selyka Givan
3. Lena Betka
FIGURE — OPEN
1. Natalia Soltero
2. Ashley Howells
3. Adela Ondrejovicova
FIGURE — MASTERS 40+
1. Shenesia Ewing
2. Lisa Hutchins
3. Adrienne Matthews
• TEAM USP (Creeper’s Thoughts)
Today’s drop reinforces the same truth, the athletes who win aren’t just training harder. They’re stacking every controllable edge. Mental prep, food discipline, equipment choices, recovery structure. The gap between “good” and “dangerous” is built in the details. TEAM USP stays on the dangerous side.
•This is TEAM USP energy!
My fave too! I can eat it all day and it's in and out, no bloat!
You're really paying attention to tempo this is good stuff.
My bloods just showed low potassium have you had sodium/potassium bloodwork done recently? Tracking electrolytes is next level I like this.
I take telmisartan so potassium stay pretty level. I have bloods at the end of the month. I have had trouble keeping Iron levels up. Been taking iron eod at night. Went from 8 to 28 on that. I could tell it was low. Makes you a space case. I also use light salt. Thats has potassium in it.
DAY 2 — PULL | BACK • BICEPS • REAR DELTS
• Let's get another good day in, hit the garage. Had some wind and rain mixed with snow last few day's so gave everything a good sweep. Then hit the treadmill for 45 minutes on level 2.8 a very fast walk. That gets the heart to the 125-135 bpm.
* 184.6 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. I have to keep tempo and rhythm timed to get the most out of this. Still feel the burn in the lats by rep 15.
• 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. Hitting the mid traps.
• Seated Cable Dumbbell Curls
65 lbs
Set 1–6 strong eccentric pull, then a very slow decent on a 4 count.
Arms pumped good. 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.
• 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. Honestly I feel like I can bump it higher and keep focused on the lats.
• Extra sets, spider curl,
90 seconds between sets
15 lbs x 3 sets hit 10 on this, for all 3. Kept a solid pump through the workout. Love the feeling. This workout is a great finishing set.
*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
Had the Evo podcasts today, and want to thank Steve and Mobster for the opportunity, as well as USP bring me on as an athlete. I felt it was a good show still have some stuff to talk about. I totally spaced a few things. ( I was excited) but over all got 7 hrs of sleep. Was up a few times but it was better than most nights.
TEAM USP — DAILY BODYBUILDING NEWS 4/14/26
• BINOU’S GYM — THE WORLD’S BODYBUILDING MECCA DESTROYED IN MASSIVE FIRE
The legendary Binous Gym in Dubai. A global pilgrimage site for pros, influencers, and serious lifters, was completely destroyed in an early‑morning warehouse fire.
- Fire reported around 3:45 AM in the Al Quoz industrial district.
- No injuries confirmed by Dubai Civil Defence.
- Early signs point to a possible electrical fault in an adjacent warehouse.
- The gym’s destruction sent shockwaves through the bodybuilding world • IG flooded with emotional posts calling Binous “home,” “family,” and “the proving ground.”
- The facility was known for its elite equipment, gold‑plated dumbbells, and a culture built on discipline and community.
Andrew Jacked Speaks Out
A long‑time Binous athlete, Andrew Jacked, confirmed everyone is safe and delivered a message that set the tone for the entire industry:
“Sad sad day but we will bounce back even stronger… WE’LL BE BACK.”
Cultural Impact
This wasn’t just a gym burning. it was a symbol. And a place where I personally would have loved to go to.
A hub where amateurs, pros, and legends trained side‑by‑side.
A place where physiques were built and careers were launched.
The loss hits the sport at a cultural and emotional level, not just operational.
2. ANTONIO “TONIO” BURTON
Tonio Burton remains one of the most intriguing forces in Men’s Open, and here’s the clean, verified snapshot of where he stands today
Recent Competitive Highlight
Tonio’s last major confirmed result is still his 2025 Legion Sports Fest Pro victory, where he reclaimed the Men’s Open title with elite conditioning and trademark density.
Post‑Olympia Strategy
After withdrawing from the 2024 Olympia for health and recovery reasons, Tonio has been strategic and selective with his prep windows, prioritizing longevity, bloodwork stability, and real growth phases.
• Current Activity
Tonio continues to post:
- Heavy training sessions
- Road‑to‑Olympia‑style content
- Day‑in‑the‑life updates
- Collabs and gym footage
- recent photos I seen looks like he is getting ready for a show?
He’s active, healthy, and pushing weight but no 2026 show announcement has been made yet.
Competitive Outlook
Tonio is in “quiet grind mode.”
When he announces a prep, it’ll be intentional not hype.
• TEAM USP (CREEPER’S NOTES)
Aggressive. Clean. Zero wasted motion.
- The Binous fire is the biggest cultural hit the sport has taken in years. That place was the proving ground, and watching the community rally shows how deep the roots run.
- Andrew Jacked handled the moment like a champion, calm, composed, already thinking rebuild. That’s leadership.
- Tonio staying silent on show dates tells you everything: he’s building, not performing for the algorithm. When he moves, it’ll matter.
- Today’s theme is resilience and pressure gyms burning, athletes grinding,
•TEAM USP stays on top of the pulse.
* USP leveling up! Raises the bar again. Come take a look for yourself.
• Let's get another good day in, hit the garage. Had some wind and rain mixed with snow last few day's so gave everything a good sweep. Then hit the treadmill for 45 minutes on level 2.8 a very fast walk. That gets the heart to the 125-135 bpm.
* 184.6 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. I have to keep tempo and rhythm timed to get the most out of this. Still feel the burn in the lats by rep 15.
• 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. Hitting the mid traps.
• Seated Cable Dumbbell Curls
65 lbs
Set 1–6 strong eccentric pull, then a very slow decent on a 4 count.
Arms pumped good. 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.
• 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. Honestly I feel like I can bump it higher and keep focused on the lats.
• Extra sets, spider curl,
90 seconds between sets
15 lbs x 3 sets hit 10 on this, for all 3. Kept a solid pump through the workout. Love the feeling. This workout is a great finishing set.
*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
Had the Evo podcasts today, and want to thank Steve and Mobster for the opportunity, as well as USP bring me on as an athlete. I felt it was a good show still have some stuff to talk about. I totally spaced a few things. ( I was excited) but over all got 7 hrs of sleep. Was up a few times but it was better than most nights.
TEAM USP — DAILY BODYBUILDING NEWS 4/14/26• BINOU’S GYM — THE WORLD’S BODYBUILDING MECCA DESTROYED IN MASSIVE FIRE
The legendary Binous Gym in Dubai. A global pilgrimage site for pros, influencers, and serious lifters, was completely destroyed in an early‑morning warehouse fire.
- Fire reported around 3:45 AM in the Al Quoz industrial district.
- No injuries confirmed by Dubai Civil Defence.
- Early signs point to a possible electrical fault in an adjacent warehouse.
- The gym’s destruction sent shockwaves through the bodybuilding world • IG flooded with emotional posts calling Binous “home,” “family,” and “the proving ground.”
- The facility was known for its elite equipment, gold‑plated dumbbells, and a culture built on discipline and community.
Andrew Jacked Speaks Out
A long‑time Binous athlete, Andrew Jacked, confirmed everyone is safe and delivered a message that set the tone for the entire industry:
“Sad sad day but we will bounce back even stronger… WE’LL BE BACK.”
Cultural Impact
This wasn’t just a gym burning. it was a symbol. And a place where I personally would have loved to go to.
A hub where amateurs, pros, and legends trained side‑by‑side.
A place where physiques were built and careers were launched.
The loss hits the sport at a cultural and emotional level, not just operational.
2. ANTONIO “TONIO” BURTON
Tonio Burton remains one of the most intriguing forces in Men’s Open, and here’s the clean, verified snapshot of where he stands today
Recent Competitive Highlight
Tonio’s last major confirmed result is still his 2025 Legion Sports Fest Pro victory, where he reclaimed the Men’s Open title with elite conditioning and trademark density.
Post‑Olympia Strategy
After withdrawing from the 2024 Olympia for health and recovery reasons, Tonio has been strategic and selective with his prep windows, prioritizing longevity, bloodwork stability, and real growth phases.
• Current Activity
Tonio continues to post:
- Heavy training sessions
- Road‑to‑Olympia‑style content
- Day‑in‑the‑life updates
- Collabs and gym footage
- recent photos I seen looks like he is getting ready for a show?
He’s active, healthy, and pushing weight but no 2026 show announcement has been made yet.
Competitive Outlook
Tonio is in “quiet grind mode.”
When he announces a prep, it’ll be intentional not hype.
• TEAM USP (CREEPER’S NOTES)
Aggressive. Clean. Zero wasted motion.
- The Binous fire is the biggest cultural hit the sport has taken in years. That place was the proving ground, and watching the community rally shows how deep the roots run.
- Andrew Jacked handled the moment like a champion, calm, composed, already thinking rebuild. That’s leadership.
- Tonio staying silent on show dates tells you everything: he’s building, not performing for the algorithm. When he moves, it’ll matter.
- Today’s theme is resilience and pressure gyms burning, athletes grinding,
•TEAM USP stays on top of the pulse.
* USP leveling up! Raises the bar again. Come take a look for yourself.
TEAM USP — DAY 3: Legs, Calves & Abs
Lower body work, deload week.
• Leg Press
4 plates or 180lbs, stance narrow today. Went over to my dad's random stash of junk and found a chunk of foam to try and hold between my knees. Its is a 4"x4" block.
Paused reps, no softness. Smooth and controlled.
4×12, quads still want more load I'm still struggling with control in my feet to keep my toes forward. And not wanting to point out in wide and neutral. Its why I pigeon toe, is trying keep them planted. But also do not want to destroy my knees. Trying to hold this foam was very difficult. I couldn't go all the way down with holding the block. I think I will be doing this every time on this. As I can tell I did make it a bit deeper than when I started. And I have a few more pieces to add for different stance.
• 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. Still I feel I can do more lbs, than the 140 And plan to add more after it's all said and done in recovery.
• Romanian Deadlifts
100lbs, back loosened, belt tight. Hamstrings takes the load fine.
10 on the opener, then strategic 8s to keep the tank primed. 4 sets in all. Cookie cutter from last week. Still hams are pretty strong. Nothing lost.
• Calf Raises
110 lbs on a 2‑inch platform, heels hanging deep.
Stretch, squeeze, repeat. 5 sets done. I guess I never really said how I do this. I use the Smith and a 18 × 18" × 2.5" base I built, used truck grip tape to be grippy.
• Hanging Leg Raises
Weighted sets with 5 lbs on the feet.
Strict, no sway.
Abs torched, nothing changed from normal on this. Think I should note I use wraps on this to hang from. And 3 sets in all.
• Smith Machine Squats
180 lbs, neutral stance, tempo locked.
8, 10, matched again for sets 3 & 4.
• Hack squat started this off light as the finish touch 115 on, 3 sets wide stance, toes pushed down 12, 10, 10. quads good and hot, trying to hold 2 blocks was a cluster fuck. 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 a good amount of rice through the day. I will start 2 cups in the am after breakfast Then eat good all day. Look forward to the beef spaghetti. I really had fun in the challenge with holding the blocks with the knees still feel a good amount of work even without going tea bag deep. I just want to get control of the knees. And it will probably help quad sweep in time.
• TEAM USP DAILY BODYBUILDING NEWS
4/15/26
• Jay Cutler Drops a New Training Warning “45–60 Seconds or Your Arms Die”
Cutler went on record this afternoon breaking down why long rest periods are killing arm progress. He doubled down on intensity, partner pacing, and keeping arms under nonstop tension. This is trending hard across IG coaching circles and being clipped everywhere.
• Binous Gym Fire Fallout Continues Dubai Scene Scrambling
The fire that burned down Binous Gym overnight is still the biggest global shockwave. No injuries, but the Dubai bodybuilding hub is offline, and pros who prep there are scrambling for temporary training spots. IG stories from athletes are pouring in with relocation updates.
• Men’s 212 Division Drama
Texas Pro Reverses Course
After massive backlash from fans and athletes, the Texas Pro officially reinstated the Men’s 212 division for 2026. This is being celebrated across the 212 community, and several top contenders are already teasing prep footage.
• Frank Zane Drops New Biceps Wisdom at Age 83
Zane shared fresh technique cues for curl variations, old-school precision that’s going viral with younger lifters.
• Looksmaxxing Influencer “Clavicular” Hospitalized After Overdose
A controversial figure in the fitness/looksmaxxing space was hospitalized after a livestream overdose. Not bodybuilding‑specific, but the story is blowing up across fitness media and influencing PED discourse.
• Ondrej Fojtu Wins Europe’s Strongest Man 2026
Not bodybuilding, but strength-sport adjacent and trending in the same ecosystem. Fojtu beat multiple former champs and is getting crossover attention from bodybuilding fans.
• TEAM USP (CREEPER’S THOUGHTS)
- Cutler’s rest‑period warning is the anchor today, perfect for training-log aggression. The type of work out I do understand. Do I totally agree with it. No, I feel you get more time under load if you get rest between sets. This shows more positive growth that just beating them to death all the time.
- Binous Gym fire remains the global disruption; more athlete relocation stories incoming. This has displaced a lot of people I hope the surrounding gyms are welcoming.
- 212 reinstatement is a massive W, use it for division hype and community energy. I see this as a spot that should be filled I for some place for shorter guys to move up from classics till they can do open.
- Zane’s biceps cues are prime for your curl-variation rotation notes. I love Frank. I will be going over this a few times so I can learn all I can. He had an incredible shape and condition that still has been hard to comprehend. Even by today's standards.
- Clavicular overdose story is fueling PED discourse. high engagement but handle it clean. You can't keep stupid people from doing stupid things. Its a negative light. If he would have looked, talked, Did some research. He could have kept himself safe. And is the last thing any younger guys should be following.
- Strongman crossover keeps the ecosystem hot; good for variety. And always love the freaks. Still can't wrap my mind on the amount of food that these monsters eat everyday.
• TEAM USP HAS ALL YOU NEED, COME CHECK US OUT!
Lower body work, deload week.
• Leg Press
4 plates or 180lbs, stance narrow today. Went over to my dad's random stash of junk and found a chunk of foam to try and hold between my knees. Its is a 4"x4" block.
Paused reps, no softness. Smooth and controlled.
4×12, quads still want more load I'm still struggling with control in my feet to keep my toes forward. And not wanting to point out in wide and neutral. Its why I pigeon toe, is trying keep them planted. But also do not want to destroy my knees. Trying to hold this foam was very difficult. I couldn't go all the way down with holding the block. I think I will be doing this every time on this. As I can tell I did make it a bit deeper than when I started. And I have a few more pieces to add for different stance.
• 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. Still I feel I can do more lbs, than the 140 And plan to add more after it's all said and done in recovery.
• Romanian Deadlifts
100lbs, back loosened, belt tight. Hamstrings takes the load fine.
10 on the opener, then strategic 8s to keep the tank primed. 4 sets in all. Cookie cutter from last week. Still hams are pretty strong. Nothing lost.
• Calf Raises
110 lbs on a 2‑inch platform, heels hanging deep.
Stretch, squeeze, repeat. 5 sets done. I guess I never really said how I do this. I use the Smith and a 18 × 18" × 2.5" base I built, used truck grip tape to be grippy.
• Hanging Leg Raises
Weighted sets with 5 lbs on the feet.
Strict, no sway.
Abs torched, nothing changed from normal on this. Think I should note I use wraps on this to hang from. And 3 sets in all.
• Smith Machine Squats
180 lbs, neutral stance, tempo locked.
8, 10, matched again for sets 3 & 4.
• Hack squat started this off light as the finish touch 115 on, 3 sets wide stance, toes pushed down 12, 10, 10. quads good and hot, trying to hold 2 blocks was a cluster fuck. 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 a good amount of rice through the day. I will start 2 cups in the am after breakfast Then eat good all day. Look forward to the beef spaghetti. I really had fun in the challenge with holding the blocks with the knees still feel a good amount of work even without going tea bag deep. I just want to get control of the knees. And it will probably help quad sweep in time.
• TEAM USP DAILY BODYBUILDING NEWS
4/15/26
• Jay Cutler Drops a New Training Warning “45–60 Seconds or Your Arms Die”
Cutler went on record this afternoon breaking down why long rest periods are killing arm progress. He doubled down on intensity, partner pacing, and keeping arms under nonstop tension. This is trending hard across IG coaching circles and being clipped everywhere.
• Binous Gym Fire Fallout Continues Dubai Scene Scrambling
The fire that burned down Binous Gym overnight is still the biggest global shockwave. No injuries, but the Dubai bodybuilding hub is offline, and pros who prep there are scrambling for temporary training spots. IG stories from athletes are pouring in with relocation updates.
• Men’s 212 Division Drama
Texas Pro Reverses Course
After massive backlash from fans and athletes, the Texas Pro officially reinstated the Men’s 212 division for 2026. This is being celebrated across the 212 community, and several top contenders are already teasing prep footage.
• Frank Zane Drops New Biceps Wisdom at Age 83
Zane shared fresh technique cues for curl variations, old-school precision that’s going viral with younger lifters.
• Looksmaxxing Influencer “Clavicular” Hospitalized After Overdose
A controversial figure in the fitness/looksmaxxing space was hospitalized after a livestream overdose. Not bodybuilding‑specific, but the story is blowing up across fitness media and influencing PED discourse.
• Ondrej Fojtu Wins Europe’s Strongest Man 2026
Not bodybuilding, but strength-sport adjacent and trending in the same ecosystem. Fojtu beat multiple former champs and is getting crossover attention from bodybuilding fans.
• TEAM USP (CREEPER’S THOUGHTS)
- Cutler’s rest‑period warning is the anchor today, perfect for training-log aggression. The type of work out I do understand. Do I totally agree with it. No, I feel you get more time under load if you get rest between sets. This shows more positive growth that just beating them to death all the time.
- Binous Gym fire remains the global disruption; more athlete relocation stories incoming. This has displaced a lot of people I hope the surrounding gyms are welcoming.
- 212 reinstatement is a massive W, use it for division hype and community energy. I see this as a spot that should be filled I for some place for shorter guys to move up from classics till they can do open.
- Zane’s biceps cues are prime for your curl-variation rotation notes. I love Frank. I will be going over this a few times so I can learn all I can. He had an incredible shape and condition that still has been hard to comprehend. Even by today's standards.
- Clavicular overdose story is fueling PED discourse. high engagement but handle it clean. You can't keep stupid people from doing stupid things. Its a negative light. If he would have looked, talked, Did some research. He could have kept himself safe. And is the last thing any younger guys should be following.
- Strongman crossover keeps the ecosystem hot; good for variety. And always love the freaks. Still can't wrap my mind on the amount of food that these monsters eat everyday.
• TEAM USP HAS ALL YOU NEED, COME CHECK US OUT!
I appreciate the feedback. I am actually in a deload time right now, and healing up well. Feeling pretty good today. Especially on a day off.
* TEAM USP Rest & Recovery Log
Rest day on paper, never in execution. As always a bunch of different projects to get done. At 10 am I started the yard, weeding then mowing. Yard was still wet from the snow the other day. I was up at 5 to hit it early. Got my rockstar zero sugar with 15 grams of collagen and creatine, morning shots 50 test, 50 primo, 40 mast, and a 20 hit of tren A., lets fucking 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 in now did 5 x 5 pull–ups with the belt and 25 plate. After the yoga stretches. And my general stretch out. We had some Slayer in the Garage this morning. Thoughts drifting as I did a timing belt and water pump and a 2008 outback. Next bast should I go up on the t and p as well as mast and low dose Tren. Top it off with a yk-11 or dhb? At a 50 mg a day, of one of the two? Kinda feel like running an experiment.
• 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
• Meal 4 — Shake #2
560 cals | 44g protein | 24g carbs | ~320 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 has turned rest day into something I look forward to
• 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 189. Didn't get too much solid sleep. Woke up a bunch. I can tell. Throat and neck hurting. Still 6 hrs is not too bad to what has been going on. Had the EVO podcasts. Looking forward to that coming out. Maybe they want to talk to me again. As always, that if you have any questions about anything. I am always willing to help support you and figure out what problems you my have.
• TEAM USP DAILY BODYBUILDING NEWS — APRIL 16/2026
• Lauralie Chapados
6 Weeks Out, Lower‑Body Kill Session
Lauralie hit a brutal glute + hamstring session with Hany Rambod today.
Strict tension, no wasted reps, full precision.
This is the only true physique update of the day and it’s a strong one.
• Nick Walker — Skipping‑Shows Debate Still Dominating
The conversation around Nick skipping major 2026 shows is still the loudest thing online.
Fans are split between “secure the bag” and “build the legacy.”
Engagement magnet. Still trending. Still useful.
• TEAM USP — CREEPER’S THOUGHTS
- Today is one of those slow‑cycle days in bodybuilding, no surprise drops, no surprise prep photos, no new athlete clips.
- Chapados’ update is the only real physique content worth pushing.
- Nick Walker’s situation continues to be the community’s favorite argument, so it stays in. As a fan of his. He has till August to win a show. If he wanted to do the O.
- Everything else floating around is either recycled commentary or older content, nothing worth polluting the feed with.
- As always: if anything breaks, if anyone posts a physique update, if a show result leaks, if a coach drops a clip — it gets added instantly to my notes.
- Slow news days are where TEAM USP wins anyway, clean, sharp, no filler, no fluff.
Everyone is in the gym killing it. You should be too.
* USP KEEPS RISING, CHECK OUT THE NEW SELECTION!
Rest day on paper, never in execution. As always a bunch of different projects to get done. At 10 am I started the yard, weeding then mowing. Yard was still wet from the snow the other day. I was up at 5 to hit it early. Got my rockstar zero sugar with 15 grams of collagen and creatine, morning shots 50 test, 50 primo, 40 mast, and a 20 hit of tren A., lets fucking 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 in now did 5 x 5 pull–ups with the belt and 25 plate. After the yoga stretches. And my general stretch out. We had some Slayer in the Garage this morning. Thoughts drifting as I did a timing belt and water pump and a 2008 outback. Next bast should I go up on the t and p as well as mast and low dose Tren. Top it off with a yk-11 or dhb? At a 50 mg a day, of one of the two? Kinda feel like running an experiment.
• 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
• Meal 4 — Shake #2
560 cals | 44g protein | 24g carbs | ~320 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 has turned rest day into something I look forward to
• 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 189. Didn't get too much solid sleep. Woke up a bunch. I can tell. Throat and neck hurting. Still 6 hrs is not too bad to what has been going on. Had the EVO podcasts. Looking forward to that coming out. Maybe they want to talk to me again. As always, that if you have any questions about anything. I am always willing to help support you and figure out what problems you my have.
•
TEAM USP DAILY BODYBUILDING NEWS — APRIL 16/2026• Lauralie Chapados
6 Weeks Out, Lower‑Body Kill Session
Lauralie hit a brutal glute + hamstring session with Hany Rambod today.
Strict tension, no wasted reps, full precision.
This is the only true physique update of the day and it’s a strong one.
• Nick Walker — Skipping‑Shows Debate Still Dominating
The conversation around Nick skipping major 2026 shows is still the loudest thing online.
Fans are split between “secure the bag” and “build the legacy.”
Engagement magnet. Still trending. Still useful.
• TEAM USP — CREEPER’S THOUGHTS
- Today is one of those slow‑cycle days in bodybuilding, no surprise drops, no surprise prep photos, no new athlete clips.
- Chapados’ update is the only real physique content worth pushing.
- Nick Walker’s situation continues to be the community’s favorite argument, so it stays in. As a fan of his. He has till August to win a show. If he wanted to do the O.
- Everything else floating around is either recycled commentary or older content, nothing worth polluting the feed with.
- As always: if anything breaks, if anyone posts a physique update, if a show result leaks, if a coach drops a clip — it gets added instantly to my notes.
- Slow news days are where TEAM USP wins anyway, clean, sharp, no filler, no fluff.
Everyone is in the gym killing it. You should be too.
* USP KEEPS RISING, CHECK OUT THE NEW SELECTION!
Thanks FriendTEAM USP — DAY 3: Legs, Calves & Abs
Lower body work, deload week.
• Leg Press
4 plates or 180lbs, stance narrow today. Went over to my dad's random stash of junk and found a chunk of foam to try and hold between my knees. Its is a 4"x4" block.
Paused reps, no softness. Smooth and controlled.
4×12, quads still want more load I'm still struggling with control in my feet to keep my toes forward. And not wanting to point out in wide and neutral. Its why I pigeon toe, is trying keep them planted. But also do not want to destroy my knees. Trying to hold this foam was very difficult. I couldn't go all the way down with holding the block. I think I will be doing this every time on this. As I can tell I did make it a bit deeper than when I started. And I have a few more pieces to add for different stance.
• 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. Still I feel I can do more lbs, than the 140 And plan to add more after it's all said and done in recovery.
• Romanian Deadlifts
100lbs, back loosened, belt tight. Hamstrings takes the load fine.
10 on the opener, then strategic 8s to keep the tank primed. 4 sets in all. Cookie cutter from last week. Still hams are pretty strong. Nothing lost.
• Calf Raises
110 lbs on a 2‑inch platform, heels hanging deep.
Stretch, squeeze, repeat. 5 sets done. I guess I never really said how I do this. I use the Smith and a 18 × 18" × 2.5" base I built, used truck grip tape to be grippy.
• Hanging Leg Raises
Weighted sets with 5 lbs on the feet.
Strict, no sway.
Abs torched, nothing changed from normal on this. Think I should note I use wraps on this to hang from. And 3 sets in all.
• Smith Machine Squats
180 lbs, neutral stance, tempo locked.
8, 10, matched again for sets 3 & 4.
• Hack squat started this off light as the finish touch 115 on, 3 sets wide stance, toes pushed down 12, 10, 10. quads good and hot, trying to hold 2 blocks was a cluster fuck. 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 a good amount of rice through the day. I will start 2 cups in the am after breakfast Then eat good all day. Look forward to the beef spaghetti. I really had fun in the challenge with holding the blocks with the knees still feel a good amount of work even without going tea bag deep. I just want to get control of the knees. And it will probably help quad sweep in time.
• TEAM USP DAILY BODYBUILDING NEWS
4/15/26
• Jay Cutler Drops a New Training Warning “45–60 Seconds or Your Arms Die”
Cutler went on record this afternoon breaking down why long rest periods are killing arm progress. He doubled down on intensity, partner pacing, and keeping arms under nonstop tension. This is trending hard across IG coaching circles and being clipped everywhere.
• Binous Gym Fire Fallout Continues Dubai Scene Scrambling
The fire that burned down Binous Gym overnight is still the biggest global shockwave. No injuries, but the Dubai bodybuilding hub is offline, and pros who prep there are scrambling for temporary training spots. IG stories from athletes are pouring in with relocation updates.
• Men’s 212 Division Drama
Texas Pro Reverses Course
After massive backlash from fans and athletes, the Texas Pro officially reinstated the Men’s 212 division for 2026. This is being celebrated across the 212 community, and several top contenders are already teasing prep footage.
• Frank Zane Drops New Biceps Wisdom at Age 83
Zane shared fresh technique cues for curl variations, old-school precision that’s going viral with younger lifters.
• Looksmaxxing Influencer “Clavicular” Hospitalized After Overdose
A controversial figure in the fitness/looksmaxxing space was hospitalized after a livestream overdose. Not bodybuilding‑specific, but the story is blowing up across fitness media and influencing PED discourse.
• Ondrej Fojtu Wins Europe’s Strongest Man 2026
Not bodybuilding, but strength-sport adjacent and trending in the same ecosystem. Fojtu beat multiple former champs and is getting crossover attention from bodybuilding fans.
• TEAM USP (CREEPER’S THOUGHTS)
- Cutler’s rest‑period warning is the anchor today, perfect for training-log aggression. The type of work out I do understand. Do I totally agree with it. No, I feel you get more time under load if you get rest between sets. This shows more positive growth that just beating them to death all the time.
- Binous Gym fire remains the global disruption; more athlete relocation stories incoming. This has displaced a lot of people I hope the surrounding gyms are welcoming.
- 212 reinstatement is a massive W, use it for division hype and community energy. I see this as a spot that should be filled I for some place for shorter guys to move up from classics till they can do open.
- Zane’s biceps cues are prime for your curl-variation rotation notes. I love Frank. I will be going over this a few times so I can learn all I can. He had an incredible shape and condition that still has been hard to comprehend. Even by today's standards.
- Clavicular overdose story is fueling PED discourse. high engagement but handle it clean. You can't keep stupid people from doing stupid things. Its a negative light. If he would have looked, talked, Did some research. He could have kept himself safe. And is the last thing any younger guys should be following.
- Strongman crossover keeps the ecosystem hot; good for variety. And always love the freaks. Still can't wrap my mind on the amount of food that these monsters eat everyday.
• TEAM USP HAS ALL YOU NEED, COME CHECK US OUT! View attachment 35059
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