Approved Log Transformation Cycle Log with US-Pharmacies
- Thread starter James Creeper
- Start date
Definitely take action and stock up!
Sounds like you've got it squared away bro this is good. Listening to your body and knowing you're low on iron too is pretty rare to see someone that in tune, good stuff!
Today is the last day for this too! Load up!!Definitely take action and stock up!
Looking forward to hearing this when it drops bro!
I definitely know when anything is off, being careful is never a bad thing. And getting blood work done often is the key to make all the corrections needed.
I definitely blew my budget. But I will have what I need before I need it! And saved a lot too!
DAY 2 â PULL | BACK ⢠BICEPS ⢠REAR DELTS
⢠well, I needed to get an early start today because I have plans to take my son to the closest big town to look for airsoft guns and goof off. So started off at 4 am got my metal playlist list going and hit the treadmill for 40 minutes. Then getting on the floor to do some yoga stretchs on the back and had to work my neck over a bit. I have been getting some tingling/pain down my arm. Its been about 10 months since I had cortisone injections in my neck. It calms the nerves now so it doesn't do this. I choose not to have a spacer put in my neck. Last time was like a year. Hopefully it calms down a bit.
* 182.5 this morning
⢠BentâOver Barbell Rows
50 lbs â 15, 15, 15
Back locked in place, bar path clean, reps and feeling very easy to move, powered down on this, it felt good to put a bit of heat and work in the upper/mid traps.. I have to keep tempo and rhythm timed too Get the most out of this. Still feel the burn in the lats by rep 15. On the first set. I feel its an angle that's just a few degrees of where you feel the connection.
⢠Lat Pulldowns ( shoulder width + Unilateral)
75 on the stack, 35 for uni.
Shoulderâtoânarrow rotation for 18 reps. The stack feels too light at first. But taking the time here is key. Keep the plan in check.
Unilateral rounds pushed 25 on each side for 6 sets. So all in total 12 sets.
⢠Seated Cable Rows
100lbs today â 15, 15, 15
Full resets, tight pulls, 90âsecond discipline resets. Form is spot on. Slow and controlled. Thinking about the sweep from head high to hip keeping the line straight in the movement.
⢠Face Pulls
20 lbs. 25 reps x 3 sets
Rear delts really pop on this. But definitely can feel the shoulder blades rotating out, and pulling together middle of the spine. Hitting the mid/upper traps. Can definitely feel the nerves in my neck today.
⢠Seated Cable Dumbbell Curls
65 lbs
Set 1â6 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 â explode up...slow on the way down. A cookie cutter version of last time.
⢠Pullovers
75 lb dumbbell â 3Ă20
Sideways on the bench, letting gravity peel the lats open.
I went up on this from last week. I know I still am in deload. But the movement felt easy and no hitch in any way. So we will stay disciplined and controlled.
⢠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. We all chase that big pump and this workout is a great finishing set just for that.
*DAILY FUEL BREAKDOWN
- Total Calories: 3,200
- Total Protein: 280g
- Total Carbs: ~460â480g
- Total Fat: ~75â85g
- Total Sodium: ~3,800â4,400mg
- Had a table spoon of honey at the beginning of the work sets.
⢠OVERALL NOTES
Had A great workout this morning and looking forward to goofing off with the boy. Not sure if I will make it back at a fair time to do my writing. If not it was time well spent! And will catch up with the other family soon.
TEAM USP â DAILY BODYBUILDING NEWS 4/18/26
IFBB FIBO GERMANY PRO â OFFICIAL RESULTS (APRIL 17â18, 2026)
MENâS OPEN BODYBUILDING â FINAL PLACINGS
1. Sasan Heirati (UK) â Dominant across judging + finals, clean sweep.
2. Mohammad Nsour (Germany)
Strong conditioning, pushed Heirati early.
3. Dawid Cnota (Poland)
Tight structure, consistent scoring.
4. Abdullah Al Awadhi (UAE)
Big frame, slightly off compared to top 3.
5. Dennis Friedrich (Germany)
Local favorite, solid showing.
6. Steve Benthin (Germany)
Comeback story of the weekend; crowd favorite.
⢠MENâS CLASSIC PHYSIQUE, FINAL PLACINGS
1. Mohammad Ali (Austria)
Wins and secures Olympia qualification.
2. Erik Rabe (Germany)
Local standout, pushed Ali hard.
3. Richard Nagy (Hungary)
Clean lines, strong finals.
4. Adrian Cyronek (Poland)
5. Ayham Alaws (Germany)
6. Siem Goossens (Netherlands)
⢠WOMENâS FIGURE, FINAL PLACINGS
1. Kristina Zafirova (Slovenia)
Dominant win, Olympia qualification.
2. Vanessa Happle (Germany)
Strong homeâcountry showing.
3. Nina Paulus (Germany)
Germany lands two in the top 3.
BIKINI RESULTS
1st â Adrianna Kaczmarek (Poland)
2nd â Zsofia Molnar (Hungary)
3rd â Maiwenn Crausaz (Switzerland)
4th â Alice Marchisio (Italy)
5th â Anastazja Biedka (Poland)
⢠Germanyâs two Bikini athletes (Monika Eberbach & Lisa Reith) did NOT make Top 5.
⢠This Top 5 aligns with the competitive landscape, Kaczmarek and Molnar have been trending upward all season.
⢠No German Bikini athlete cracked the top 5 despite strong expectations.
â EXTRA VERIFIED NOTES FROM FIBO WEEKEND
⢠Steve Benthinâs comeback stole the show
RepOne reports Benthin was the âstar of the weekend,â returning to the stage at over 40 and still competitive.
⢠Classic Physique now requires two wins for Olympia
RepOne confirms Aliâs victory gives him his second win, securing Olympia qualification under the new 2026 rules.
TEAM USP (CREEPERâS THOUGHTS)
FIBO delivered exactly what we needed. Clean results, real storylines, zero filler.
Heirati stamped his ticket. Ali punched his Olympia pass. Benthin lit up Cologne like a hometown hero.
This is the type of weekend that resets momentum heading into the European spring run. Building momentum just like TEAM USP!
* USP leveling up! Take a look for yourself!
⢠well, I needed to get an early start today because I have plans to take my son to the closest big town to look for airsoft guns and goof off. So started off at 4 am got my metal playlist list going and hit the treadmill for 40 minutes. Then getting on the floor to do some yoga stretchs on the back and had to work my neck over a bit. I have been getting some tingling/pain down my arm. Its been about 10 months since I had cortisone injections in my neck. It calms the nerves now so it doesn't do this. I choose not to have a spacer put in my neck. Last time was like a year. Hopefully it calms down a bit.
* 182.5 this morning
⢠BentâOver Barbell Rows
50 lbs â 15, 15, 15
Back locked in place, bar path clean, reps and feeling very easy to move, powered down on this, it felt good to put a bit of heat and work in the upper/mid traps.. I have to keep tempo and rhythm timed too Get the most out of this. Still feel the burn in the lats by rep 15. On the first set. I feel its an angle that's just a few degrees of where you feel the connection.
⢠Lat Pulldowns ( shoulder width + Unilateral)
75 on the stack, 35 for uni.
Shoulderâtoânarrow rotation for 18 reps. The stack feels too light at first. But taking the time here is key. Keep the plan in check.
Unilateral rounds pushed 25 on each side for 6 sets. So all in total 12 sets.
⢠Seated Cable Rows
100lbs today â 15, 15, 15
Full resets, tight pulls, 90âsecond discipline resets. Form is spot on. Slow and controlled. Thinking about the sweep from head high to hip keeping the line straight in the movement.
⢠Face Pulls
20 lbs. 25 reps x 3 sets
Rear delts really pop on this. But definitely can feel the shoulder blades rotating out, and pulling together middle of the spine. Hitting the mid/upper traps. Can definitely feel the nerves in my neck today.
⢠Seated Cable Dumbbell Curls
65 lbs
Set 1â6 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 â explode up...slow on the way down. A cookie cutter version of last time.
⢠Pullovers
75 lb dumbbell â 3Ă20
Sideways on the bench, letting gravity peel the lats open.
I went up on this from last week. I know I still am in deload. But the movement felt easy and no hitch in any way. So we will stay disciplined and controlled.
⢠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. We all chase that big pump and this workout is a great finishing set just for that.
*DAILY FUEL BREAKDOWN
- Total Calories: 3,200
- Total Protein: 280g
- Total Carbs: ~460â480g
- Total Fat: ~75â85g
- Total Sodium: ~3,800â4,400mg
- Had a table spoon of honey at the beginning of the work sets.
⢠OVERALL NOTES
Had A great workout this morning and looking forward to goofing off with the boy. Not sure if I will make it back at a fair time to do my writing. If not it was time well spent! And will catch up with the other family soon.
TEAM USP â DAILY BODYBUILDING NEWS 4/18/26IFBB FIBO GERMANY PRO â OFFICIAL RESULTS (APRIL 17â18, 2026)
MENâS OPEN BODYBUILDING â FINAL PLACINGS1. Sasan Heirati (UK) â Dominant across judging + finals, clean sweep.
2. Mohammad Nsour (Germany)
Strong conditioning, pushed Heirati early.
3. Dawid Cnota (Poland)
Tight structure, consistent scoring.
4. Abdullah Al Awadhi (UAE)
Big frame, slightly off compared to top 3.
5. Dennis Friedrich (Germany)
Local favorite, solid showing.
6. Steve Benthin (Germany)
Comeback story of the weekend; crowd favorite.
⢠MENâS CLASSIC PHYSIQUE, FINAL PLACINGS
1. Mohammad Ali (Austria)
Wins and secures Olympia qualification.
2. Erik Rabe (Germany)
Local standout, pushed Ali hard.
3. Richard Nagy (Hungary)
Clean lines, strong finals.
4. Adrian Cyronek (Poland)
5. Ayham Alaws (Germany)
6. Siem Goossens (Netherlands)
⢠WOMENâS FIGURE, FINAL PLACINGS
1. Kristina Zafirova (Slovenia)
Dominant win, Olympia qualification.
2. Vanessa Happle (Germany)
Strong homeâcountry showing.
3. Nina Paulus (Germany)
Germany lands two in the top 3.
BIKINI RESULTS
1st â Adrianna Kaczmarek (Poland)
2nd â Zsofia Molnar (Hungary)
3rd â Maiwenn Crausaz (Switzerland)
4th â Alice Marchisio (Italy)
5th â Anastazja Biedka (Poland)
⢠Germanyâs two Bikini athletes (Monika Eberbach & Lisa Reith) did NOT make Top 5.
⢠This Top 5 aligns with the competitive landscape, Kaczmarek and Molnar have been trending upward all season.
⢠No German Bikini athlete cracked the top 5 despite strong expectations.
â EXTRA VERIFIED NOTES FROM FIBO WEEKEND
⢠Steve Benthinâs comeback stole the show
RepOne reports Benthin was the âstar of the weekend,â returning to the stage at over 40 and still competitive.
⢠Classic Physique now requires two wins for Olympia
RepOne confirms Aliâs victory gives him his second win, securing Olympia qualification under the new 2026 rules.
TEAM USP (CREEPERâS THOUGHTS)
FIBO delivered exactly what we needed. Clean results, real storylines, zero filler.
Heirati stamped his ticket. Ali punched his Olympia pass. Benthin lit up Cologne like a hometown hero.
This is the type of weekend that resets momentum heading into the European spring run. Building momentum just like TEAM USP!
* USP leveling up! Take a look for yourself!
TEAM USP â DAY 3: Legs, Calves & Abs
Lower body work, deload work.
⢠181.4 this morning seems I am losing a bit of weight.
⢠got rolling a bit slower than normal up at 5 am was feeling super aggressive today turned on a Evo podcasts today instead of music taking my rockstar with me on the treadmill for 45 minutes. Started off with a good walk till the rockstar was on board. Then got the heart rate up to the 125-135 range. After that was feeling human again. Got 14k steps in yesterday with the boy. Got home kinda late. We did some airsoft wars. He ended up with a glock 19 clone I was running with an ar 15 build we did for this. It was awesome shooting up a bunch of kids. They were surprised that a big old guy could move around so quite and fast
definitely a great day!
⢠Leg Press
4 plates or 180lbs, stance neutral today. I am using a scrap chunk of foam to hold at my knees Its is a 4"x4" block. I am determined to straighten my leg movement before I go heavy on this.
Paused reps. Smooth and controlled.
4Ă12, quads still want more load I'm still struggling with this foam block. I will pick up one that a brother showed me. Might make it a bit better to use as its a bit bigger. In all, it is evident that I am going a bit deeper than I did last time. Just got to give it that. The body will adapt
⢠Cable Crunches
We were at 140 so dropped back at 100, like last time. Spine arched, hips pulling through.
Controlled and systemic.
And doing 6 sets . I ran this up to 20 reps. Like last time. And is definitely giving my rib a time out and not feeling it at all today.
⢠Romanian Deadlifts
100lbs, back loosened, belt tight. Hamstrings takes the load fine.
10 on the opener, clicked up one rep per set to 9 for 5 sets. Still feeling pretty good.
⢠Calf Raises
110 lbs on a 2âinch platform, heels hanging deep.
Stretch, squeeze, repeat. 5 sets done. Didn't do anything different from last time we were here. But its not always about doing something new.
⢠Hanging Leg Raises
Weighted sets with 5 lbs on the feet.
Strict, no sway. 10 reps with a rest of 60 seconds between sets.
Abs torched, nothing changed from normal on this.
⢠Smith Machine Squats
180 lbs, neutral stance, tempo locked.
8, 10, matched again for sets 3 & 4. Nice and smooth. Form is natrual in this. The foam isn't really needed doing this.
⢠Hack squat started this off light as the finish touch 140 on, 3 sets neutral stance, toes pushed down 12, 10, 10. quads good and hot, trying to hold the block was a mental change. But its not as much of a problem on the hack vrs Press.
Daily Totals
- Calories: ~3,150
- Protein: ~280g
-Fats:~75g
- Carbs: ~380â420 Moderateâhigh (ideal for recovery)
- Fats: Controlled, mostly from eggs + almond butter
⢠Notes of the Day
Rest day tomorrow. Going to have the extra carbs ready. I will start 2 cups in the am after breakfast Then pack up my stuff for the afternoon. My wife is going to have surgery tomorrow. She is having an implant removed from her back. And my dad will come let Ash out in the afternoon. Hopefully everything goes smoothly and she recovers fast. She will have me looking after her for the next few day's.
⢠TEAM USP DAILY BODYBUILDING NEWS
4/19/26
⢠Huanji China Pro, IFBB RESULTS
Menâs Classic Physique (Shanghai)
- 1st â Jincheng Hong (China)
- 2nd â Nu Zhang (China)
- 3rd â Yunchao Zhou (China)
- 4th â Zhu Li Xiang (China)
- 5th â Minjae Kim (South Korea)
Menâs Physique (Shanghai)
- 1st â Jinbo Li (China)
- 2nd â Felix Famuwagun (Nigeria)
- 3rd â Li Xiaolong (China)
Womenâs Bikini (Shanghai)
- 1st â Cynthia Chen (China)
- 2nd â Nittaya Kongthun (Thailand)
- 3rd â Li Shuai (China)
⢠NPC SHOWS HAPPENING TODAY
- NPC Philly Iron Classic, King of Prussia, PA
- NPC Worldwide Serbian Regional, Vrsac, Serbia
- NPC Worldwide Lion Heart Classic, Metepec, Mexico
⢠Athlete & Social Media
Andrew Jacked Responds to Binous Gym Fire Backlash
Andrew Jacked publicly called out people âtalking recklessâ online about the Dubai Binous Gym fire, telling critics to âkeep their mouth shut.â
Big Ramy Shuts Down Comeback Rumors
Ramy confirmed he does NOT plan to return to the stage, ending speculation about a 2026 comeback. I did not want him to shut it down but I kinda knew he was dragging it out just to stay in the know. Just could have done it differently than a socal media clip.
⢠Hany Rambod Training Lauralie Chapados 6 Weeks Out
Rambod posted a full glute/hamstring session with Lauralie as she preps for the 2026 Pittsburgh Pro. She is definitely looking good, She will do really well if she keeps on plan
⢠Arnold Schwarzenegger Drops New Training Insight
Arnold posted about building muscle while burning fat simultaneously, emphasizing strategic training without bulking/cutting cycles. We kinda already have a term for this as recomp. But, still science bro's say this doesn't happen. Still no one argues with Arnold.
⢠Samir Bannout Defends Nick Walkerâs Break
Bannout says Walkerâs contest break is âa smart moveâ and predicts heâll return better. I am not sure where can improve other than his waist control. But I do know he needed time off as hard as he pushed into the classic. Just everyone has an option for what someone else should or shouldn't do. And you always listen to your body first!
CREEPERâS THOUGHTS (TEAM USP)
Today was stacked, show results, athlete movement, and drama. The China Pro results give us early-season insights but didnât really see any major threats and the NPC triple-header means the amateur pipeline is firing. Ramy shutting down comeback talk closes a chapter of a good book. Andrew Jacked clapping back? Pure heat. I didn't think he would say anything more but he is taking it personally.
We push forward. We stay sharp. TEAM USP stays dialed. Last hours of the sale!
⢠TEAM USP HAS ALL YOU NEED, COME CHECK US OUT!
Lower body work, deload work.
⢠181.4 this morning seems I am losing a bit of weight.
⢠got rolling a bit slower than normal up at 5 am was feeling super aggressive today turned on a Evo podcasts today instead of music taking my rockstar with me on the treadmill for 45 minutes. Started off with a good walk till the rockstar was on board. Then got the heart rate up to the 125-135 range. After that was feeling human again. Got 14k steps in yesterday with the boy. Got home kinda late. We did some airsoft wars. He ended up with a glock 19 clone I was running with an ar 15 build we did for this. It was awesome shooting up a bunch of kids. They were surprised that a big old guy could move around so quite and fast
definitely a great day! ⢠Leg Press
4 plates or 180lbs, stance neutral today. I am using a scrap chunk of foam to hold at my knees Its is a 4"x4" block. I am determined to straighten my leg movement before I go heavy on this.
Paused reps. Smooth and controlled.
4Ă12, quads still want more load I'm still struggling with this foam block. I will pick up one that a brother showed me. Might make it a bit better to use as its a bit bigger. In all, it is evident that I am going a bit deeper than I did last time. Just got to give it that. The body will adapt
⢠Cable Crunches
We were at 140 so dropped back at 100, like last time. Spine arched, hips pulling through.
Controlled and systemic.
And doing 6 sets . I ran this up to 20 reps. Like last time. And is definitely giving my rib a time out and not feeling it at all today.
⢠Romanian Deadlifts
100lbs, back loosened, belt tight. Hamstrings takes the load fine.
10 on the opener, clicked up one rep per set to 9 for 5 sets. Still feeling pretty good.
⢠Calf Raises
110 lbs on a 2âinch platform, heels hanging deep.
Stretch, squeeze, repeat. 5 sets done. Didn't do anything different from last time we were here. But its not always about doing something new.
⢠Hanging Leg Raises
Weighted sets with 5 lbs on the feet.
Strict, no sway. 10 reps with a rest of 60 seconds between sets.
Abs torched, nothing changed from normal on this.
⢠Smith Machine Squats
180 lbs, neutral stance, tempo locked.
8, 10, matched again for sets 3 & 4. Nice and smooth. Form is natrual in this. The foam isn't really needed doing this.
⢠Hack squat started this off light as the finish touch 140 on, 3 sets neutral stance, toes pushed down 12, 10, 10. quads good and hot, trying to hold the block was a mental change. But its not as much of a problem on the hack vrs Press.
Daily Totals
- Calories: ~3,150
- Protein: ~280g
-Fats:~75g
- Carbs: ~380â420 Moderateâhigh (ideal for recovery)
- Fats: Controlled, mostly from eggs + almond butter
⢠Notes of the Day
Rest day tomorrow. Going to have the extra carbs ready. I will start 2 cups in the am after breakfast Then pack up my stuff for the afternoon. My wife is going to have surgery tomorrow. She is having an implant removed from her back. And my dad will come let Ash out in the afternoon. Hopefully everything goes smoothly and she recovers fast. She will have me looking after her for the next few day's.
⢠TEAM USP DAILY BODYBUILDING NEWS
4/19/26
⢠Huanji China Pro, IFBB RESULTS
Menâs Classic Physique (Shanghai)
- 1st â Jincheng Hong (China)
- 2nd â Nu Zhang (China)
- 3rd â Yunchao Zhou (China)
- 4th â Zhu Li Xiang (China)
- 5th â Minjae Kim (South Korea)
Menâs Physique (Shanghai)
- 1st â Jinbo Li (China)
- 2nd â Felix Famuwagun (Nigeria)
- 3rd â Li Xiaolong (China)
Womenâs Bikini (Shanghai)
- 1st â Cynthia Chen (China)
- 2nd â Nittaya Kongthun (Thailand)
- 3rd â Li Shuai (China)
⢠NPC SHOWS HAPPENING TODAY
- NPC Philly Iron Classic, King of Prussia, PA
- NPC Worldwide Serbian Regional, Vrsac, Serbia
- NPC Worldwide Lion Heart Classic, Metepec, Mexico
⢠Athlete & Social Media
Andrew Jacked Responds to Binous Gym Fire Backlash
Andrew Jacked publicly called out people âtalking recklessâ online about the Dubai Binous Gym fire, telling critics to âkeep their mouth shut.â
Big Ramy Shuts Down Comeback Rumors
Ramy confirmed he does NOT plan to return to the stage, ending speculation about a 2026 comeback. I did not want him to shut it down but I kinda knew he was dragging it out just to stay in the know. Just could have done it differently than a socal media clip.
⢠Hany Rambod Training Lauralie Chapados 6 Weeks Out
Rambod posted a full glute/hamstring session with Lauralie as she preps for the 2026 Pittsburgh Pro. She is definitely looking good, She will do really well if she keeps on plan
⢠Arnold Schwarzenegger Drops New Training Insight
Arnold posted about building muscle while burning fat simultaneously, emphasizing strategic training without bulking/cutting cycles. We kinda already have a term for this as recomp. But, still science bro's say this doesn't happen. Still no one argues with Arnold.
⢠Samir Bannout Defends Nick Walkerâs Break
Bannout says Walkerâs contest break is âa smart moveâ and predicts heâll return better. I am not sure where can improve other than his waist control. But I do know he needed time off as hard as he pushed into the classic. Just everyone has an option for what someone else should or shouldn't do. And you always listen to your body first!
CREEPERâS THOUGHTS (TEAM USP)
Today was stacked, show results, athlete movement, and drama. The China Pro results give us early-season insights but didnât really see any major threats and the NPC triple-header means the amateur pipeline is firing. Ramy shutting down comeback talk closes a chapter of a good book. Andrew Jacked clapping back? Pure heat. I didn't think he would say anything more but he is taking it personally.
We push forward. We stay sharp. TEAM USP stays dialed. Last hours of the sale!
⢠TEAM USP HAS ALL YOU NEED, COME CHECK US OUT!
Same. My stash is growing due to USP's amazing sales!I definitely blew my budget. But I will have what I need before I need it! And saved a lot too!
* TEAM USP Rest & Recovery Log
Rest day on paper, never in execution. As always a full schedule of things to. At 12:30 am my wife has surgery so I need to get some stuff done around here so I won't have anything to do later but tend to my girl. I was up at 4:30 to hit it early. Got my rockstar zero sugar with 15 grams of collagen and daily shots. Went for 30 minutes on the treadmill, fast walk/ slow jog stayed at 120â135 and stayed locked in on the nutrition.and had prepped some chicken and rice bowls with a shaker with 66 grams of protein ready to mix. Recovery is part of the growth cycle... the goal right now is simple: Stay disciplined. Get ready for the go! And I always do 5 x 5 pullâups with the belt and 25 plate. After the yoga stretches. And my general stretch out. We had some informative and enjoyable EVO podcasts in the Garage this morning. If you get a chance you should check it out on i tunes and Spotify as well as YouTube.
⢠Meals & Macros
⢠Meal 1 â Oatmeal & 3 Eggs + 2 slices of turkey bacon
560 cals | 37g protein | 54g carbs | ~510 mg sodium
⢠Meal 2 â Shake #1
280 cals | 22g protein | 12g carbs | ~180 mg sodium
⢠Meal 3 â Chicken & Rice
710 cals | 58g protein | 90g carbs | ~420 mg sodium
⢠Took this with me today
⢠Meal 4 â Shake #2
840 cals | 66g protein | 36g carbs | ~480 mg sodium
⢠Meal 5 â Rice Cakes + Almond Butter
380 cals | 12g protein | 42g carbs | ~120 mg sodium
⢠Meal 6 â Chicken & Rice
710 cals | 58g protein | 90g carbs | ~420 mg sodium
⢠Last shake I had at home
⢠Meal 7 â Double Shake (Evening)
560 cals | 44g protein | 24g carbs | ~360 mg sodium
⢠Daily Totals
- Calories: 3,260â3,365
- Protein: 263â290g
- Carbs: 355â465g
- Fats: 85â98g
- Sodium: 2,270â2,700 mg
⢠Notes of the day.
This morning I was 182.2
Had a bit of a rough night sleeping was having trouble shutting the brain off. Stomach was acting up a bit too, I can't handle enriched flour with out it causing my stomach to start bloating and making gas. I did drink my kambucha and it helps a lot of breaking down the stuff in my stomach with its acidity and pro and prebiotics. So my wife had a surgery today. Everything went smoothly and she is home and a bit uncomfortable. But she'll be okay.
⢠TEAM USP DAILY BODYBUILDING NEWS 4/20/2026
⢠Derek Lunsfordâs EMS ArmâGrowth Protocol Ignites a Copycat Storm
Derekâs EMSâassisted armâgrowth clip is still dominating the algorithm. Whatâs new today is the copycat wave: multiple midâtier coaches posted âEMS hypertrophy breakdownsâ within hours, claiming theyâve been doing it for years...despite zero historical content showing it. Derekâs engagement is still climbing, and the trend is now a storyline of its own.
⢠Nick Walker Quietly Hinting at a 2026 Return But Only Through Social Media Breadcrumbs
Nick hasnât announced a show, but heâs dropping signals:
- On Instagram, he posted a training clip with a caption that fans are reading as a âprep modeâ hint nothing explicit, but the tone is different from his usual offâseason talk. " Let's try Again"
- On YouTube, his coach or not his coach?(not naming the show, not naming the date) said Nick is âdialing in for somethingâ and that theyâre ânot wasting this work.â
- Fans are now speculating heâs prepping for a lateâsummer show, but Nick is intentionally keeping it vague.
This is the first positive competitive signal from Nick in months and itâs coming through subtle social media behavior, not official announcements. I figured that he would try and put his main competition off balance to be able to punch his ticket for the O. He is a competitive person. He is planning carefully.
⢠Regan Grimes Drops a Surprise FullâBody Update. Fans Say Itâs His Best Look Since 2021 from what I seen he is looking great.
Regan posted a hotelâgym pump update on IG Stories, and the comments exploded. Fuller delts, tighter waist, and a more mature back. Multiple pros reshared it with âRegan is comingâ captions. This is his most promising physique moment in years.
⢠Ramon Dino Posts a Cryptic âSoonâ Caption... Brazilian Fans Lose Their Minds
Ramon dropped a singleâphoto update with the caption âSoon.â No hashtags, no show tags, no context. Brazilian fitness pages immediately spun it into speculation about a midâyear Classic Physique appearance. Engagement is surging, and the Brazilian algorithm is pushing it hard.
⢠Wesley Vissers Teases a New Training Split. But Only Shows One Exercise
Wesley posted a reel titled âNew split. New structure.â but only showed a single inclineâpress variation. Fans are begging for the full breakdown, and Classic Physique pages are already debating whether heâs shifting toward more density work. Itâs a microâupdate, but itâs generating macroâdiscussion.
TEAM USP (CREEPERâS THOUGHTS)
Derekâs EMS wave is still hilarious. Think he must have seen not only myself but a lot of people calling out his front double. Now everyone suddenly became an âEMS expert.â
Nick dropping breadcrumbs is the most interesting Open storyline right now. Regan looks revived, Ramon is stirring the Brazilian pot, and Wesley is playing chess with the Classic division.
⢠USP doesn't play games like the boys did today!
Rest day on paper, never in execution. As always a full schedule of things to. At 12:30 am my wife has surgery so I need to get some stuff done around here so I won't have anything to do later but tend to my girl. I was up at 4:30 to hit it early. Got my rockstar zero sugar with 15 grams of collagen and daily shots. Went for 30 minutes on the treadmill, fast walk/ slow jog stayed at 120â135 and stayed locked in on the nutrition.and had prepped some chicken and rice bowls with a shaker with 66 grams of protein ready to mix. Recovery is part of the growth cycle... the goal right now is simple: Stay disciplined. Get ready for the go! And I always do 5 x 5 pullâups with the belt and 25 plate. After the yoga stretches. And my general stretch out. We had some informative and enjoyable EVO podcasts in the Garage this morning. If you get a chance you should check it out on i tunes and Spotify as well as YouTube.
⢠Meals & Macros
⢠Meal 1 â Oatmeal & 3 Eggs + 2 slices of turkey bacon
560 cals | 37g protein | 54g carbs | ~510 mg sodium
⢠Meal 2 â Shake #1
280 cals | 22g protein | 12g carbs | ~180 mg sodium
⢠Meal 3 â Chicken & Rice
710 cals | 58g protein | 90g carbs | ~420 mg sodium
⢠Took this with me today
⢠Meal 4 â Shake #2
840 cals | 66g protein | 36g carbs | ~480 mg sodium
⢠Meal 5 â Rice Cakes + Almond Butter
380 cals | 12g protein | 42g carbs | ~120 mg sodium
⢠Meal 6 â Chicken & Rice
710 cals | 58g protein | 90g carbs | ~420 mg sodium
⢠Last shake I had at home
⢠Meal 7 â Double Shake (Evening)
560 cals | 44g protein | 24g carbs | ~360 mg sodium
⢠Daily Totals
- Calories: 3,260â3,365
- Protein: 263â290g
- Carbs: 355â465g
- Fats: 85â98g
- Sodium: 2,270â2,700 mg
⢠Notes of the day.
This morning I was 182.2
Had a bit of a rough night sleeping was having trouble shutting the brain off. Stomach was acting up a bit too, I can't handle enriched flour with out it causing my stomach to start bloating and making gas. I did drink my kambucha and it helps a lot of breaking down the stuff in my stomach with its acidity and pro and prebiotics. So my wife had a surgery today. Everything went smoothly and she is home and a bit uncomfortable. But she'll be okay.
â˘
TEAM USP DAILY BODYBUILDING NEWS 4/20/2026⢠Derek Lunsfordâs EMS ArmâGrowth Protocol Ignites a Copycat Storm
Derekâs EMSâassisted armâgrowth clip is still dominating the algorithm. Whatâs new today is the copycat wave: multiple midâtier coaches posted âEMS hypertrophy breakdownsâ within hours, claiming theyâve been doing it for years...despite zero historical content showing it. Derekâs engagement is still climbing, and the trend is now a storyline of its own.
⢠Nick Walker Quietly Hinting at a 2026 Return But Only Through Social Media Breadcrumbs
Nick hasnât announced a show, but heâs dropping signals:
- On Instagram, he posted a training clip with a caption that fans are reading as a âprep modeâ hint nothing explicit, but the tone is different from his usual offâseason talk. " Let's try Again"
- On YouTube, his coach or not his coach?(not naming the show, not naming the date) said Nick is âdialing in for somethingâ and that theyâre ânot wasting this work.â
- Fans are now speculating heâs prepping for a lateâsummer show, but Nick is intentionally keeping it vague.
This is the first positive competitive signal from Nick in months and itâs coming through subtle social media behavior, not official announcements. I figured that he would try and put his main competition off balance to be able to punch his ticket for the O. He is a competitive person. He is planning carefully.
⢠Regan Grimes Drops a Surprise FullâBody Update. Fans Say Itâs His Best Look Since 2021 from what I seen he is looking great.
Regan posted a hotelâgym pump update on IG Stories, and the comments exploded. Fuller delts, tighter waist, and a more mature back. Multiple pros reshared it with âRegan is comingâ captions. This is his most promising physique moment in years.
⢠Ramon Dino Posts a Cryptic âSoonâ Caption... Brazilian Fans Lose Their Minds
Ramon dropped a singleâphoto update with the caption âSoon.â No hashtags, no show tags, no context. Brazilian fitness pages immediately spun it into speculation about a midâyear Classic Physique appearance. Engagement is surging, and the Brazilian algorithm is pushing it hard.
⢠Wesley Vissers Teases a New Training Split. But Only Shows One Exercise
Wesley posted a reel titled âNew split. New structure.â but only showed a single inclineâpress variation. Fans are begging for the full breakdown, and Classic Physique pages are already debating whether heâs shifting toward more density work. Itâs a microâupdate, but itâs generating macroâdiscussion.
TEAM USP (CREEPERâS THOUGHTS)
Derekâs EMS wave is still hilarious. Think he must have seen not only myself but a lot of people calling out his front double. Now everyone suddenly became an âEMS expert.â
Nick dropping breadcrumbs is the most interesting Open storyline right now. Regan looks revived, Ramon is stirring the Brazilian pot, and Wesley is playing chess with the Classic division.⢠USP doesn't play games like the boys did today!
DAY 1 â PUSH WORK
CHEST | SHOULDERS | TRIS
⢠As the routine we all seem to have up at 4:30 am. Wife is crashed out. She seems to be okay, just in pain. My stomach is still being a bit of an asshole. It is calming down compared to the last few day's so eating should be easier than it has. Started off like normal turned on the Evo podcasts cast and started on the treadmill mill for 35 minutes running the heart at 125-135. Trying out a few different yoga stretches from day to day just to see if anything sticks. Then just my basic stretches. And a few light sets to get everything firing off. All while enjoying my zero sugar Rockstar. I feel pretty good today with 6hr 55 minutes on the sleep app. Still wake up a bunch. But hopefully I will get some answers this next month on my sleep study.
*WORK SETS
⢠Dumbbell Bench Press
12â18 reps Ă 5 sets
Started with the 50s again. 15 clean reps, lockedâin form, chest tight and squeezed as hard as i can under load. I definitely am keeping this slow, at the top with load minimum I focus on squeezing the peck. Then down into a focused movement. And stretching deep as possible with a pause in the stretched position.
⢠Incline Dumbbell Flyes â 15°
10â15 reps Ă 4 sets
10s, full stretch, slow squeeze. 15 reps on set 1, So did 13 on the rest of the sets. Focused on keeping tempo in time. I feel like this allows you to keep focused on the contraction. Then on the decent slow and controlled pause at maximum stretch. Feeling it open you up. And arm angle plays a huge roll in this. I noticed that I feel the best in the chest with just a slightly bent elbow. That keeps it out of the sholder/front delt.
⢠Triceps Rope Pushdowns â 50 lbs
10â15 reps Ă 4 sets
First set felt super light at 15 reps. Focus sharp, feeling them contractions from top to bottom, keeping the pace slow. But on the contraction movement I push with heavy acceleration then slow accent back up on a 4 count. Hit 15 on the rest of the sets. Feeling pretty good after a couple weeks of deload. Still have a few things that should quiet down before the way back up.
⢠Cable Lateral Raises
12â18 reps Ă 5 sets
Crossâcable setup, at 10 lbs, Hitting 15 on all sets just taking the time. No changes in tempo. Adjusting stance to hit all the fibers in the shoulders. This is very basic and hard to write anything new about. Just got to work!
⢠Seated Overhead Dumbbell Press (Arnold Press)
8â12 reps Ă 5 sets
Bench nearly vertical, 20s rotating up. First set 15 then to 12's till Last set hit 8 shoulder on the left got a bit pissy on this. Still get a good burn, hopefully that twing goes away.
⢠DAILY FUEL BREAKDOWN
- Calories: 3,550
- Protein: 340g
- Carbs: ~460â480g
- Fat: ~85â100g
- Sodium: ~3,800â4,800mg
- Meals: 6 total
- added a extra cup of rice to the cooker. Going to be an extra 145 grams of carbohydrates available in a day. As of late I take 2 cups and run it through the blender to add to the shakes.
⢠OVERALL NOTES
I felt good after my workout. Shoulder calmed down. Looking forward to getting this sleep study done. The. 15th of May is not too far away. We have a storm coming in and they are planning on taking the power off line we will see if i have internet or cell service after noon till 7 pm. They have not done this before here. Although we did not get the snow pack we normally do. They are extremely worried about fires starting early.
DAILY BODYBUILDING NEWS
April 21 2026
⢠Samson Dauda Drops Heavy Leg Day Clip Fans Think Heâs Testing a New Prep Style
Samson posted a lateânight hack squat session with loads heavier than anything heâs shown in months. The shift toward lowâvolume, highâintensity work has fans convinced heâs entering a new phase of prep strategy. For a while he was going a bit light to his size and think he feels he has stability at this size and is now bringing the heat.
⢠Hadi Choopan Filming With Full Production Crew in Turkey
Multiple Turkish fitness pages caught Hadi surrounded by drones, lighting rigs, and a full media team. No one knows if itâs a documentary, a brand launch, or a comebackâstyle project but itâs the biggest thing heâs been seen in for months with this Iran conflict.
⢠Keone Pearson Teases âFinal Formâ With Silhouette Update
Keone posted a shadowed physique shot showing a noticeably wider back and thicker arms. Classic fans are buzzing... Keone rarely posts unless heâs confident in whatâs coming.
⢠Andrew Jacked Trains With Strength Coach Known for Powerlifters
Andrew was spotted doing heavy singles and doubles under a coach who typically works with elite powerlifters. If this becomes a trend, expect a denser, more mature look in his next phase. And dam sure hope he doesn't fuck himself up!
⢠CBUM Files New Trademark
âCBUM LABSâ
A new trademark filing surfaced under Chris Bumsteadâs team for CBUM LABS, separate from Raw/Thavage. Could be a solo brand, a new product line, or a longâterm business pivot.
⢠Brazilâs IFBB Scene Explodes With New Gyms & Shows
Brazilian bodybuilding pages report a surge in new gyms, new regional shows, and new supplement brands entering the scene. Brazil is becoming one of the fastestâgrowing bodybuilding markets in the world. It is good to see the expansion of our world and hope it continues.
⢠Blessing Awodibu Hints at Return
âI Miss the Stageâ
Blessing posted a training clip with a caption that immediately sparked comeback speculation. Heâs been quiet for months any movement is big for the entertainment side of the sport. I think its probably for attention. I know they miss it. But who knows
2026 10X 1 BRO PRO SHOW
OFFICIAL IFBB RESULTS
Division: Womenâs Bikini
Location: Bradford, United Kingdom
Date: April 11, 2026
Source: IFBB
Top 11 â Womenâs Bikini
1. Zsofia Molnar â Hungary
2. Alice Marchisio â Italy
3. Kerry Sexton â UK
4. Anna Setlak â Italy
5. Maiwenn Crausaz â Switzerland
6. Anastazja Biedka â Poland
7. Chene Ninaber â South Africa
8. Natalia Shanina â Russia
9. Margherita Todeschini â Italy
10. Monika Eberbach â Germany
11. Oksana Lubeinik â Russia
(This was a singleâdivision show, only Bikini competed.)
⢠I definitely don't mind looking at the glute girls
TEAM USP (CREEPERâS THOUGHTS)
Samson and Andrew shifting training styles at the same time is the real signal here, two topâtier physiques testing new intensity patterns means the next wave of Open conditioning is going to look different. And hopefully more freaky. Hadi filming with a full crew is the biggest wildcard. that kind of production doesnât happen unless something major is coming. Not sure what it could be other than an image rebuild for his people?
â˘This is TEAM USP energy! Everyday all day!
CHEST | SHOULDERS | TRIS
⢠As the routine we all seem to have up at 4:30 am. Wife is crashed out. She seems to be okay, just in pain. My stomach is still being a bit of an asshole. It is calming down compared to the last few day's so eating should be easier than it has. Started off like normal turned on the Evo podcasts cast and started on the treadmill mill for 35 minutes running the heart at 125-135. Trying out a few different yoga stretches from day to day just to see if anything sticks. Then just my basic stretches. And a few light sets to get everything firing off. All while enjoying my zero sugar Rockstar. I feel pretty good today with 6hr 55 minutes on the sleep app. Still wake up a bunch. But hopefully I will get some answers this next month on my sleep study.
*WORK SETS
⢠Dumbbell Bench Press
12â18 reps Ă 5 sets
Started with the 50s again. 15 clean reps, lockedâin form, chest tight and squeezed as hard as i can under load. I definitely am keeping this slow, at the top with load minimum I focus on squeezing the peck. Then down into a focused movement. And stretching deep as possible with a pause in the stretched position.
⢠Incline Dumbbell Flyes â 15°
10â15 reps Ă 4 sets
10s, full stretch, slow squeeze. 15 reps on set 1, So did 13 on the rest of the sets. Focused on keeping tempo in time. I feel like this allows you to keep focused on the contraction. Then on the decent slow and controlled pause at maximum stretch. Feeling it open you up. And arm angle plays a huge roll in this. I noticed that I feel the best in the chest with just a slightly bent elbow. That keeps it out of the sholder/front delt.
⢠Triceps Rope Pushdowns â 50 lbs
10â15 reps Ă 4 sets
First set felt super light at 15 reps. Focus sharp, feeling them contractions from top to bottom, keeping the pace slow. But on the contraction movement I push with heavy acceleration then slow accent back up on a 4 count. Hit 15 on the rest of the sets. Feeling pretty good after a couple weeks of deload. Still have a few things that should quiet down before the way back up.
⢠Cable Lateral Raises
12â18 reps Ă 5 sets
Crossâcable setup, at 10 lbs, Hitting 15 on all sets just taking the time. No changes in tempo. Adjusting stance to hit all the fibers in the shoulders. This is very basic and hard to write anything new about. Just got to work!
⢠Seated Overhead Dumbbell Press (Arnold Press)
8â12 reps Ă 5 sets
Bench nearly vertical, 20s rotating up. First set 15 then to 12's till Last set hit 8 shoulder on the left got a bit pissy on this. Still get a good burn, hopefully that twing goes away.
⢠DAILY FUEL BREAKDOWN
- Calories: 3,550
- Protein: 340g
- Carbs: ~460â480g
- Fat: ~85â100g
- Sodium: ~3,800â4,800mg
- Meals: 6 total
- added a extra cup of rice to the cooker. Going to be an extra 145 grams of carbohydrates available in a day. As of late I take 2 cups and run it through the blender to add to the shakes.
⢠OVERALL NOTES
I felt good after my workout. Shoulder calmed down. Looking forward to getting this sleep study done. The. 15th of May is not too far away. We have a storm coming in and they are planning on taking the power off line we will see if i have internet or cell service after noon till 7 pm. They have not done this before here. Although we did not get the snow pack we normally do. They are extremely worried about fires starting early.
DAILY BODYBUILDING NEWS April 21 2026
⢠Samson Dauda Drops Heavy Leg Day Clip Fans Think Heâs Testing a New Prep Style
Samson posted a lateânight hack squat session with loads heavier than anything heâs shown in months. The shift toward lowâvolume, highâintensity work has fans convinced heâs entering a new phase of prep strategy. For a while he was going a bit light to his size and think he feels he has stability at this size and is now bringing the heat.
⢠Hadi Choopan Filming With Full Production Crew in Turkey
Multiple Turkish fitness pages caught Hadi surrounded by drones, lighting rigs, and a full media team. No one knows if itâs a documentary, a brand launch, or a comebackâstyle project but itâs the biggest thing heâs been seen in for months with this Iran conflict.
⢠Keone Pearson Teases âFinal Formâ With Silhouette Update
Keone posted a shadowed physique shot showing a noticeably wider back and thicker arms. Classic fans are buzzing... Keone rarely posts unless heâs confident in whatâs coming.
⢠Andrew Jacked Trains With Strength Coach Known for Powerlifters
Andrew was spotted doing heavy singles and doubles under a coach who typically works with elite powerlifters. If this becomes a trend, expect a denser, more mature look in his next phase. And dam sure hope he doesn't fuck himself up!
⢠CBUM Files New Trademark
âCBUM LABSâ
A new trademark filing surfaced under Chris Bumsteadâs team for CBUM LABS, separate from Raw/Thavage. Could be a solo brand, a new product line, or a longâterm business pivot.
⢠Brazilâs IFBB Scene Explodes With New Gyms & Shows
Brazilian bodybuilding pages report a surge in new gyms, new regional shows, and new supplement brands entering the scene. Brazil is becoming one of the fastestâgrowing bodybuilding markets in the world. It is good to see the expansion of our world and hope it continues.
⢠Blessing Awodibu Hints at Return
âI Miss the Stageâ
Blessing posted a training clip with a caption that immediately sparked comeback speculation. Heâs been quiet for months any movement is big for the entertainment side of the sport. I think its probably for attention. I know they miss it. But who knows
2026 10X 1 BRO PRO SHOW OFFICIAL IFBB RESULTS
Division: Womenâs Bikini
Location: Bradford, United Kingdom
Date: April 11, 2026
Source: IFBB
Top 11 â Womenâs Bikini
1. Zsofia Molnar â Hungary
2. Alice Marchisio â Italy
3. Kerry Sexton â UK
4. Anna Setlak â Italy
5. Maiwenn Crausaz â Switzerland
6. Anastazja Biedka â Poland
7. Chene Ninaber â South Africa
8. Natalia Shanina â Russia
9. Margherita Todeschini â Italy
10. Monika Eberbach â Germany
11. Oksana Lubeinik â Russia
(This was a singleâdivision show, only Bikini competed.)
⢠I definitely don't mind looking at the glute girls
TEAM USP (CREEPERâS THOUGHTS)
Samson and Andrew shifting training styles at the same time is the real signal here, two topâtier physiques testing new intensity patterns means the next wave of Open conditioning is going to look different. And hopefully more freaky. Hadi filming with a full crew is the biggest wildcard. that kind of production doesnât happen unless something major is coming. Not sure what it could be other than an image rebuild for his people?
â˘This is TEAM USP energy! Everyday all day!
DAY 2 â PULL | BACK ⢠BICEPS ⢠REAR DELTS
⢠Started the day dragging ass, my dog Ash was up 7 times lastnight 4.7 hrs sleep... poor guy had stomach issues and messed his kennel. Had to swap out his bed. Hopefully some chicken and rice will fix him up today. Still up at 5 with rockstar zero in hand turned on my podcasts with Evolution and I thought I sounded pretty good. Didn't make an ass out of myself. Hit the treadmill for 35 minutes keeping at 125â135. Transitioning into yoga stretching is feeling good this morning. Went from that to my normal stretches. And on to my light warm up sets. No pain really in my shoulder I thought maybe I did something. Thankfully nothing noticeable.
* 184.3 this morning
⢠Work sets
⢠BentâOver Barbell Rows
50 lbs â 15, 15, 15
Back locked in place, bar path clean, reps and feeling very easy to move, very light in hand, it felt good to put a big squeeze in the back, work in the upper/mid traps. I keep tempo and rhythm timed every thing in check you get the most out of this. Still feel the burn in the lats by rep 15. On the first set. Find the target angle to hit the group of muscle you want to work.
⢠Lat Pulldowns ( shoulder width + Unilateral)
75 on the stack, 35 for uni.
Shoulderâtoânarrow rotation for 18 reps. The stack feels too light. But taking the time here is key. Keep the plan in check.
Unilateral rounds pushed 25 on each side for 6 sets. So all in total 12 sets. Feeling like this deload is coming to an end soon. I will have a couple weeks to work back up to build on.
⢠Seated Cable Rows
100lbs today â 15, 15, 15
Full resets, tight pulls, 90âsecond discipline resets. Form is spot on. Slow and controlled. Thinking about the sweep from head high to hip, keeping the line straight in the movement. You will feel the load shifting. Out of the arms into the lats, then into mid back under squeeze.
⢠Face Pulls
20 lbs. 25 reps x 3 sets
Rear delts really pop on this. But definitely can feel the shoulder blades rotating out, and pulling together middle of the spine. Hitting the mid/upper back and traps. This one I have been feeling in my neck. No worse than normal.
⢠Seated Cable Dumbbell Curls
65 lbs
Set 1â6 strong eccentric pull, then a very slow decent on a 4 count.
Arms cooking. Tension kept on each arm for a set, then switched arms no rest till both sides hit. This is done in a way â explode up...slow on the way down. A cookie cutter version. Until I feel like I need to swap it out for something else.
⢠Pullovers
75 lb dumbbell â 3Ă20
Sideways on the bench, letting gravity peel the lats open.
Still the same from last week. I know I still am in deload. Nothing uncomfortable loaded so disciplined and controlled movements.
⢠Extra sets, spider curl,
90 seconds between sets
15 lbs x 3 sets hit 10 on this, for all 3. Have been liking this as the arm finisher. Big and full after done.
*DAILY FUEL BREAKDOWN
- Total Calories: 3,200
- Total Protein: 280g
- Total Carbs: ~460â480g
- Total Fat: ~75â85g
- Total Sodium: ~3,800â4,400mg
- Had a table spoon of honey at the beginning of the work sets.
⢠OVERALL NOTES
Feeling good even with lack of sleep. Nothing a good workout can't fix. Still after this will be taking care of my wife. Hopefully she will be moving more today with less pain. I know she will bounce back quickly. Yesterday she wanted to walk on the treadmill. Had to talk her off that idea. Rest is needed first. Maybe tomorrow.
TEAM USP DAILY BODYBUILDING NEWS
April 22/2026
⢠Ramon Dino stacks another major win. Dino just claimed his second Golden Horse trophy at the 2026 Horsepower Awards, locking down Best of the Year in Classic Physique. Backâtoâback dominance. Backâtoâback message. The division still runs through him.
⢠Elizabeth Smart continues her surge into bodybuilding. Smartâs transformation is everywhere right now. Sheâs openly talking about dropping the fear of judgment, stepping into the sport fully, and refusing to be boxed into one identity. Mainstream eyes are pouring into bodybuilding because of her and sheâs actually competitive.
⢠Elizabeth Smartâs Salt Lake placements confirmed. At the Wasatch Warrior, Smart didnât just show up. She won Novice, took 2nd in Class D, and 3rd in Masters 35+. Thatâs a real competitive spread, not a celebrity cameo.
2026 WASATCH WARRIOR PRO
FULL RESULTS (Salt Lake City, UT)
MENâS PHYSIQUE â OPEN (Top 10)
1. Carlos Asiedu Ocran
2. Amit Agre
3. Philippe Deglia
4. Aundre Benson
5. Devin Curione
6. Miles Mann
7. Robert Williams
8. Diego Garcia Leyva
9. Brandon Downs
10. Alexander Brown
BIKINI â OPEN (Top 10)
1. Phoebe Hagan
2. Savannah Watchman
3. Brianna Wilson
4. Anastacia SanchezâSpragans
5. Maya Astabie
6. Alla Afanasyeva
7. Cindy Lam
8. Nathalia Allende
8. Camryn Creager
10. Bailey Harrison
FIT MODEL â OPEN (Top 10)
1. Gabriela Queiroz
2. Faithlyn Derla
3. Jane Jones
4. Marina Maliden
5. Kayla Deet
6. Ysabella Mallo
7. Malu Duarte
8. Daniela Amariles Acevedo
9. Angela Miranda
10. Liz Hunter
* TEAM USP (Creeperâs Thoughts)
Dino stacking hardware midâseason is a pressure signal Classic is rewarding precision, shape, and composure, not chaos mass. Elizabeth Smartâs placements prove sheâs not a storyline. sheâs a competitor with momentum. And amazing story of grit and determination is what shapes you. Not the past! And Salt Lake? Menâs Physique is getting more international, Bikini is still a knife fight, and Fit Model is exploding with new names that are going to shake up the global ladder.
⢠TEAM USP ahead of the curve.
⢠Started the day dragging ass, my dog Ash was up 7 times lastnight 4.7 hrs sleep... poor guy had stomach issues and messed his kennel. Had to swap out his bed. Hopefully some chicken and rice will fix him up today. Still up at 5 with rockstar zero in hand turned on my podcasts with Evolution and I thought I sounded pretty good. Didn't make an ass out of myself. Hit the treadmill for 35 minutes keeping at 125â135. Transitioning into yoga stretching is feeling good this morning. Went from that to my normal stretches. And on to my light warm up sets. No pain really in my shoulder I thought maybe I did something. Thankfully nothing noticeable.
* 184.3 this morning
⢠Work sets
⢠BentâOver Barbell Rows
50 lbs â 15, 15, 15
Back locked in place, bar path clean, reps and feeling very easy to move, very light in hand, it felt good to put a big squeeze in the back, work in the upper/mid traps. I keep tempo and rhythm timed every thing in check you get the most out of this. Still feel the burn in the lats by rep 15. On the first set. Find the target angle to hit the group of muscle you want to work.
⢠Lat Pulldowns ( shoulder width + Unilateral)
75 on the stack, 35 for uni.
Shoulderâtoânarrow rotation for 18 reps. The stack feels too light. But taking the time here is key. Keep the plan in check.
Unilateral rounds pushed 25 on each side for 6 sets. So all in total 12 sets. Feeling like this deload is coming to an end soon. I will have a couple weeks to work back up to build on.
⢠Seated Cable Rows
100lbs today â 15, 15, 15
Full resets, tight pulls, 90âsecond discipline resets. Form is spot on. Slow and controlled. Thinking about the sweep from head high to hip, keeping the line straight in the movement. You will feel the load shifting. Out of the arms into the lats, then into mid back under squeeze.
⢠Face Pulls
20 lbs. 25 reps x 3 sets
Rear delts really pop on this. But definitely can feel the shoulder blades rotating out, and pulling together middle of the spine. Hitting the mid/upper back and traps. This one I have been feeling in my neck. No worse than normal.
⢠Seated Cable Dumbbell Curls
65 lbs
Set 1â6 strong eccentric pull, then a very slow decent on a 4 count.
Arms cooking. Tension kept on each arm for a set, then switched arms no rest till both sides hit. This is done in a way â explode up...slow on the way down. A cookie cutter version. Until I feel like I need to swap it out for something else.
⢠Pullovers
75 lb dumbbell â 3Ă20
Sideways on the bench, letting gravity peel the lats open.
Still the same from last week. I know I still am in deload. Nothing uncomfortable loaded so disciplined and controlled movements.
⢠Extra sets, spider curl,
90 seconds between sets
15 lbs x 3 sets hit 10 on this, for all 3. Have been liking this as the arm finisher. Big and full after done.
*DAILY FUEL BREAKDOWN
- Total Calories: 3,200
- Total Protein: 280g
- Total Carbs: ~460â480g
- Total Fat: ~75â85g
- Total Sodium: ~3,800â4,400mg
- Had a table spoon of honey at the beginning of the work sets.
⢠OVERALL NOTES
Feeling good even with lack of sleep. Nothing a good workout can't fix. Still after this will be taking care of my wife. Hopefully she will be moving more today with less pain. I know she will bounce back quickly. Yesterday she wanted to walk on the treadmill. Had to talk her off that idea. Rest is needed first. Maybe tomorrow.
TEAM USP DAILY BODYBUILDING NEWS April 22/2026
⢠Ramon Dino stacks another major win. Dino just claimed his second Golden Horse trophy at the 2026 Horsepower Awards, locking down Best of the Year in Classic Physique. Backâtoâback dominance. Backâtoâback message. The division still runs through him.
⢠Elizabeth Smart continues her surge into bodybuilding. Smartâs transformation is everywhere right now. Sheâs openly talking about dropping the fear of judgment, stepping into the sport fully, and refusing to be boxed into one identity. Mainstream eyes are pouring into bodybuilding because of her and sheâs actually competitive.
⢠Elizabeth Smartâs Salt Lake placements confirmed. At the Wasatch Warrior, Smart didnât just show up. She won Novice, took 2nd in Class D, and 3rd in Masters 35+. Thatâs a real competitive spread, not a celebrity cameo.
2026 WASATCH WARRIOR PROFULL RESULTS (Salt Lake City, UT)
MENâS PHYSIQUE â OPEN (Top 10)
1. Carlos Asiedu Ocran
2. Amit Agre
3. Philippe Deglia
4. Aundre Benson
5. Devin Curione
6. Miles Mann
7. Robert Williams
8. Diego Garcia Leyva
9. Brandon Downs
10. Alexander Brown
BIKINI â OPEN (Top 10)
1. Phoebe Hagan
2. Savannah Watchman
3. Brianna Wilson
4. Anastacia SanchezâSpragans
5. Maya Astabie
6. Alla Afanasyeva
7. Cindy Lam
8. Nathalia Allende
8. Camryn Creager
10. Bailey Harrison
FIT MODEL â OPEN (Top 10)
1. Gabriela Queiroz
2. Faithlyn Derla
3. Jane Jones
4. Marina Maliden
5. Kayla Deet
6. Ysabella Mallo
7. Malu Duarte
8. Daniela Amariles Acevedo
9. Angela Miranda
10. Liz Hunter
* TEAM USP (Creeperâs Thoughts)
Dino stacking hardware midâseason is a pressure signal Classic is rewarding precision, shape, and composure, not chaos mass. Elizabeth Smartâs placements prove sheâs not a storyline. sheâs a competitor with momentum. And amazing story of grit and determination is what shapes you. Not the past! And Salt Lake? Menâs Physique is getting more international, Bikini is still a knife fight, and Fit Model is exploding with new names that are going to shake up the global ladder.
⢠TEAM USP ahead of the curve.
TEAM USP â DAY 3: Legs, Calves & Abs
Lower body work, deload work.
⢠183.5 Lbs This morning, would really like to get this moving up.
⢠Rolling a bit slower than normal up at 4 am was feeling average today to great not bad nothing seems to be bothering. Turned on some older heavy rock, my rockstar with me on the treadmill for 45 minutes. Started off with a good walk till the rockstar was finished. Then got the heart rate up to the 125-135 range. After that, was feeling a bit better than average.
My beautiful wife is being a trooper and wanting to get back in the gym with me. Maybe tomorrow we can get her walking on the mill. It would probably help out with recovery with good blood flow and an extra kick of gh and Klow she should be recovering faster than normal anyway. We will see how she is feeling in a while.
⢠Leg Press
4 plates or 180lbs, stance narrow today. I am using a scrap chunk of foam to hold in my knees still. Its is a 4"x4" block. I am determined to straighten my leg movements before I go heavy on this.
Paused reps. Smooth and controlled.
4Ă12, quads still want more load I'm still fighting with the foam. In all, it is evident that I am going a bit deeper than I could do before. Being patient and letting the body adapt is hard. But its mental and you do have control. It will be you against you. And just backing off before doing something dumb will save you more time in the end.
⢠Cable Crunches
We are still at 100 lbs, like last time. Spine arched, hips pulling through.
Controlled and systemic.
And doing 6 sets . I ran this up to 20 reps. Like last time. And the time beforehand. This is definitely giving my rib a time out and not feeling it at all as of late.
⢠Romanian Deadlifts
100lbs, back loosened, belt tight. Hamstrings takes the load fine.
10 on the opener. Staying with last weeks reps set, to 9 for 5 sets. Still feeling pretty good.
⢠Calf Raises
110 lbs on a 2âinch platform, heels hanging deep.
Stretch, squeeze, repeat. 5 sets done. Didn't do anything different from last time we were here. But its not always about doing something new.
⢠Hanging Leg Raises
Weighted sets with 5 lbs on the feet.
Strict, no sway. 10 reps with a rest of 60 seconds between sets.
Abs good and hot, job done.
⢠Smith Machine Squats
180 lbs, narow stance, tempo locked.
8, 10, matched again for sets 3 & 4. Nice and smooth. Form is natrual in this. The foam isn't really needed doing this in neutral or narrow.
⢠Hack squat started this off light as the finish touch 140 on, 3 sets neutral stance, toes pushed down 12, 10, 10. quads good and hot, trying to hold the block was a mental change. It is definitely becoming easier to hold.
⢠Daily Totals
- Calories: ~3,150
- Protein: ~280g
-Fats:~75g
- Sodium ~ 3,250 â3,950
- Carbs: ~380â420 Moderateâhigh (ideal for recovery)
- Fats: Controlled, mostly from eggs + almond butter
⢠Notes of the Day
Feeling pretty good over all I have been down on ped's since the deload started. It hasn't really effected me in how I feel or mood. I do as my wife she didn't have any feedback on changes. On the subject of my beautiful wife. She didn't feel like walking on the mill today. Maybe tomorrow. The swelling in one spot isn't going down as quickly as hoped. And no need to push it and risk injury any.
⢠TEAM USP DAILY BODYBUILDING NEWS
April 23/2026
#1 SAMPSON DAUDA vs. LARRY WHEELS: THE SIDEâBYâSIDE THAT TOOK OVER THE FEEDS
A new comparison circulating across bodybuilding media shows Sampson Dauda and Larry Wheels in a direct physique matchup and the contrast is fueling todayâs conversation. My opinion Larry would have a long way to hit the level of a good bodybuilding shape. I don't know if he has even had to do a hard cut.
⢠Sampson: deeper quad sweeps, rounder delts, cleaner taper, fuller midâprep silhouette.
⢠Larry: freak triceps density, powerlifter chest thickness, trademark hardness.
Across platforms, the narrative is forming
âSymmetry vs. Strength and Sampson looks dangerously Olympiaâready.â
⢠IFBB EUROPEAN CHAMPIONSHIPS (APRIL 30âMAY 4, 2026)
The IFBB confirmed that Santa Susanna, Barcelona will once again host the 2026 European Championships, one of the largest amateur + proâfeeder events of the year.
- 1,000+ athletes expected
- Full Menâs Bodybuilding, Classic, Menâs Physique
- Womenâs Fitness, Bikini, Wellness, Bodyfitness
- Junior, Masters, Elite divisions
This show sets the tone for midâseason IFBB momentum.
⢠MR. UNIVERSE PRAGUE 2026 â FULL RESULTS (AMATEUR + SEMIâPRO)
⢠AMATEUR MENâS BODYBUILDING â UP TO 80 KG (TOP 5)
1. TomĂĄĹĄ NovĂĄk
2. Marek Ĺ imek
3. Ivan Petrov
4. LukĂĄĹĄ DvoĹĂĄk
5. Daniel HorvĂĄth
⢠AMATEUR MENâS BODYBUILDING â OVER 80 KG (TOP 5)
1. Pavel KrĂĄl
2. Michal BeneĹĄ
3. Radoslav KovĂĄÄ
4. Adam Ĺ tÄpĂĄnek
5. Viktor Havel
â˘AMATEUR MENâS BODYBUILDINGOVERALL (TOP 5)
1. Pavel KrĂĄl
2. TomĂĄĹĄ NovĂĄk
3. Michal BeneĹĄ
4. Marek Ĺ imek
5. Radoslav KovĂĄÄ
⢠AMATEUR CLASSIC BODYBUILDING â TOP 5
1. Jan MareÄek
2. Filip Urban
3. Sergei Antonov
4. David KĹĂĹž
5. Martin Holub
⢠AMATEUR WOMENâS FITNESS â TOP 5
1. Eva MarkovĂĄ
2. Katarina Horvat
3. Lucie Ĺ tulcovĂĄ
4. Anna Petrova
5. Michaela Ĺ vecovĂĄ
⢠AMATEUR WOMENâS BIKINI â TOP 5
1. Veronika ÄernĂĄ
2. Nina KovaÄeviÄ
3. Laura BenesovĂĄ
4. Sofia Dimitrova
5. Kristýna Malå
⢠SEMIâPRO MENâS BODYBUILDING âTOP 5
1. Roman DoleĹžal
2. Alexei Morozov
3. Jakub HrubĂ˝
4. Samuel Richter
5. OndĹej Vacek
⢠SEMIâPRO MENâS BODYBUILDING â OVERALL
1. Roman DoleĹžal
2. Alexei Morozov
3. Jakub HrubĂ˝
4. Samuel Richter
5. OndĹej Vacek
⢠SEMIâPRO CLASSIC PHYSIQUE â TOP 5
1. Milan Ĺ afrĂĄnek
2. Peter Varga
3. Leonid Sokolov
4. TomĂĄĹĄ Heller
5. Radim KoneÄnĂ˝
⢠SEMIâPRO WOMENâS FITNESS â TOP 5
1. Jana KoneÄnĂĄ
2. Elena Marku
3. Simona DolejĹĄovĂĄ
4. Tereza VĂtkovĂĄ
5. Maria StojanoviÄ
⢠SEMIâPRO WOMENâS BIKINI â TOP 5
1. AdĂŠla NovotnĂĄ
2. Bianca Horvat
3. Lucia Ĺ imkovĂĄ
4. Petra HrdliÄkovĂĄ
5. Elisa Marin
CREEPERâS THOUGHTS (TEAM USP)
Sampsonâs silhouette is looking more dangerous and cut by the week and if he keeps trending upward, the Olympia conversation shifts fast. Andrew better keep on top of his game.
European Championships will set the earlyâseason tone, but Prague showed exactly where the next wave of talent is coming from.
Both Amateur and SemiâPro divisions delivered depth, density, and real proâcardâlevel physiques.
Momentum is building
⢠TEAM USP stays locked in.
⢠TEAM USP HAS ALL YOU NEED, COME CHECK US OUT!
Lower body work, deload work.
⢠183.5 Lbs This morning, would really like to get this moving up.
⢠Rolling a bit slower than normal up at 4 am was feeling average today to great not bad nothing seems to be bothering. Turned on some older heavy rock, my rockstar with me on the treadmill for 45 minutes. Started off with a good walk till the rockstar was finished. Then got the heart rate up to the 125-135 range. After that, was feeling a bit better than average.
My beautiful wife is being a trooper and wanting to get back in the gym with me. Maybe tomorrow we can get her walking on the mill. It would probably help out with recovery with good blood flow and an extra kick of gh and Klow she should be recovering faster than normal anyway. We will see how she is feeling in a while.
⢠Leg Press
4 plates or 180lbs, stance narrow today. I am using a scrap chunk of foam to hold in my knees still. Its is a 4"x4" block. I am determined to straighten my leg movements before I go heavy on this.
Paused reps. Smooth and controlled.
4Ă12, quads still want more load I'm still fighting with the foam. In all, it is evident that I am going a bit deeper than I could do before. Being patient and letting the body adapt is hard. But its mental and you do have control. It will be you against you. And just backing off before doing something dumb will save you more time in the end.
⢠Cable Crunches
We are still at 100 lbs, like last time. Spine arched, hips pulling through.
Controlled and systemic.
And doing 6 sets . I ran this up to 20 reps. Like last time. And the time beforehand. This is definitely giving my rib a time out and not feeling it at all as of late.
⢠Romanian Deadlifts
100lbs, back loosened, belt tight. Hamstrings takes the load fine.
10 on the opener. Staying with last weeks reps set, to 9 for 5 sets. Still feeling pretty good.
⢠Calf Raises
110 lbs on a 2âinch platform, heels hanging deep.
Stretch, squeeze, repeat. 5 sets done. Didn't do anything different from last time we were here. But its not always about doing something new.
⢠Hanging Leg Raises
Weighted sets with 5 lbs on the feet.
Strict, no sway. 10 reps with a rest of 60 seconds between sets.
Abs good and hot, job done.
⢠Smith Machine Squats
180 lbs, narow stance, tempo locked.
8, 10, matched again for sets 3 & 4. Nice and smooth. Form is natrual in this. The foam isn't really needed doing this in neutral or narrow.
⢠Hack squat started this off light as the finish touch 140 on, 3 sets neutral stance, toes pushed down 12, 10, 10. quads good and hot, trying to hold the block was a mental change. It is definitely becoming easier to hold.
⢠Daily Totals
- Calories: ~3,150
- Protein: ~280g
-Fats:~75g
- Sodium ~ 3,250 â3,950
- Carbs: ~380â420 Moderateâhigh (ideal for recovery)
- Fats: Controlled, mostly from eggs + almond butter
⢠Notes of the Day
Feeling pretty good over all I have been down on ped's since the deload started. It hasn't really effected me in how I feel or mood. I do as my wife she didn't have any feedback on changes. On the subject of my beautiful wife. She didn't feel like walking on the mill today. Maybe tomorrow. The swelling in one spot isn't going down as quickly as hoped. And no need to push it and risk injury any.
⢠TEAM USP DAILY BODYBUILDING NEWS
April 23/2026
#1 SAMPSON DAUDA vs. LARRY WHEELS: THE SIDEâBYâSIDE THAT TOOK OVER THE FEEDS
A new comparison circulating across bodybuilding media shows Sampson Dauda and Larry Wheels in a direct physique matchup and the contrast is fueling todayâs conversation. My opinion Larry would have a long way to hit the level of a good bodybuilding shape. I don't know if he has even had to do a hard cut.
⢠Sampson: deeper quad sweeps, rounder delts, cleaner taper, fuller midâprep silhouette.
⢠Larry: freak triceps density, powerlifter chest thickness, trademark hardness.
Across platforms, the narrative is forming
âSymmetry vs. Strength and Sampson looks dangerously Olympiaâready.â
⢠IFBB EUROPEAN CHAMPIONSHIPS (APRIL 30âMAY 4, 2026)
The IFBB confirmed that Santa Susanna, Barcelona will once again host the 2026 European Championships, one of the largest amateur + proâfeeder events of the year.
- 1,000+ athletes expected
- Full Menâs Bodybuilding, Classic, Menâs Physique
- Womenâs Fitness, Bikini, Wellness, Bodyfitness
- Junior, Masters, Elite divisions
This show sets the tone for midâseason IFBB momentum.
⢠MR. UNIVERSE PRAGUE 2026 â FULL RESULTS (AMATEUR + SEMIâPRO)
⢠AMATEUR MENâS BODYBUILDING â UP TO 80 KG (TOP 5)
1. TomĂĄĹĄ NovĂĄk
2. Marek Ĺ imek
3. Ivan Petrov
4. LukĂĄĹĄ DvoĹĂĄk
5. Daniel HorvĂĄth
⢠AMATEUR MENâS BODYBUILDING â OVER 80 KG (TOP 5)
1. Pavel KrĂĄl
2. Michal BeneĹĄ
3. Radoslav KovĂĄÄ
4. Adam Ĺ tÄpĂĄnek
5. Viktor Havel
â˘AMATEUR MENâS BODYBUILDINGOVERALL (TOP 5)
1. Pavel KrĂĄl
2. TomĂĄĹĄ NovĂĄk
3. Michal BeneĹĄ
4. Marek Ĺ imek
5. Radoslav KovĂĄÄ
⢠AMATEUR CLASSIC BODYBUILDING â TOP 5
1. Jan MareÄek
2. Filip Urban
3. Sergei Antonov
4. David KĹĂĹž
5. Martin Holub
⢠AMATEUR WOMENâS FITNESS â TOP 5
1. Eva MarkovĂĄ
2. Katarina Horvat
3. Lucie Ĺ tulcovĂĄ
4. Anna Petrova
5. Michaela Ĺ vecovĂĄ
⢠AMATEUR WOMENâS BIKINI â TOP 5
1. Veronika ÄernĂĄ
2. Nina KovaÄeviÄ
3. Laura BenesovĂĄ
4. Sofia Dimitrova
5. Kristýna Malå
⢠SEMIâPRO MENâS BODYBUILDING âTOP 5
1. Roman DoleĹžal
2. Alexei Morozov
3. Jakub HrubĂ˝
4. Samuel Richter
5. OndĹej Vacek
⢠SEMIâPRO MENâS BODYBUILDING â OVERALL
1. Roman DoleĹžal
2. Alexei Morozov
3. Jakub HrubĂ˝
4. Samuel Richter
5. OndĹej Vacek
⢠SEMIâPRO CLASSIC PHYSIQUE â TOP 5
1. Milan Ĺ afrĂĄnek
2. Peter Varga
3. Leonid Sokolov
4. TomĂĄĹĄ Heller
5. Radim KoneÄnĂ˝
⢠SEMIâPRO WOMENâS FITNESS â TOP 5
1. Jana KoneÄnĂĄ
2. Elena Marku
3. Simona DolejĹĄovĂĄ
4. Tereza VĂtkovĂĄ
5. Maria StojanoviÄ
⢠SEMIâPRO WOMENâS BIKINI â TOP 5
1. AdĂŠla NovotnĂĄ
2. Bianca Horvat
3. Lucia Ĺ imkovĂĄ
4. Petra HrdliÄkovĂĄ
5. Elisa Marin
CREEPERâS THOUGHTS (TEAM USP)Sampsonâs silhouette is looking more dangerous and cut by the week and if he keeps trending upward, the Olympia conversation shifts fast. Andrew better keep on top of his game.
European Championships will set the earlyâseason tone, but Prague showed exactly where the next wave of talent is coming from.
Both Amateur and SemiâPro divisions delivered depth, density, and real proâcardâlevel physiques.
Momentum is building
⢠TEAM USP stays locked in.
⢠TEAM USP HAS ALL YOU NEED, COME CHECK US OUT!
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