Approved Log Transformation Cycle Log with US-Pharmacies

[James Creeper]

☆This log is proudly sponsored by;
US-pharmacies ☆

☆PROUD MEMBER OF USP CHAMPIONS☆

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

• 0430 up and have a misfire this morning. Not running to smoothly. Do my normal routine. My preloaded pin of USP gear transported on board. Throw on the sweats as well as my science officers robe. Head to the fridge for my sugar free Rockstar. Do the yard sweep. Mr. Ash wanted to join this morning. He needed to do his spot checks. And wanted back in, but we got the chickens food and water done. No eggs. Just some cold cluckers hidden in the coop.
Sustanon 500 at 30mg,
https://us-pharmacies.to/product/sustanon-500-mg-ml-10ml-vial-up/

Primo 30mg
https://us-pharmacies.to/product/primobolan-depot-methenolone-enanthate/

Mast e 25mg

MASTERON ENANTHATE 200mg/ml- 10ml/Vial UP – US Pharmacies

us-pharmacies.to

Deca D 20mg

https://us-pharmacies.to/product/nandrolone-decanoate/

Headed to the Creeper dungeon. Did yoga for 30 minutes stretch out very deep paying attention to opening up my chest and back before getting on the treadmill for 30 minutes. Did a few minutes of work on my shoulders in the Creeper's stretch then set up for warm up sets. Turned on my morning mix and get down to work.

* 195.4 This morning
* 6hr 32min sleep with Cpap. Just woke up a few times to pee, like normal.
* 1.25 gallons of water yesterday
*13687 steps in

• WORK SETS —

• Bent‑Over Barbell Rows (Bar 45lbs)
155 lbs total — 15, 14, 14
Back locked in place, bar path clean and planned. Feeling very easy to move, it felt so good to put a big squeeze in. Everything is feeling synchronized quickly in the back, upper/mid traps. I keep tempo and rhythm timed. Keeping everything in check you get the most out of this. Still feel the burn in the lats by rep 15 on the first set. Find the target angle to hit the group of muscle you want to work and stay locked. Getting the good burn on this. To finish off, I had a few deep breaths, I did 7 more with partials I don't count. To a fail of movement. (Per the voice)

* I needed time to recover and catch some oxygen in the air.

• Lat Pulldowns 12 sets ( shoulder width + Unilateral) 25-15 reps.
100 on the stack, 50 for uni.
Shoulder‑to‑narrow rotation for 25 reps. Take 60 seconds, Taking the time here is key to push the reps up. Keep the plan. Set 5 was a push and ground out the 25. set 6 at 17. I was fatiguing hard keep breathing under control and focused on this last few. Took a few minutes to recover. Breathing heavy.
Unilateral rounds push for 25 on each side for 6 sets. Uni got 25 reps on all but the last 1 were much more challenging and had to push hard to 22. Dropping weight last set 10 lbs pulled off. 35 reps left side matched for right. Had to take a minute to recover. This is torching the lats and obliques.

• Seated Cable Rows
100lbs 3 x sets — 15, 15, 15
Full resets, tight pulls, 90‑second resets were mandatory. Form is smooth. upper & mid traps. Slow and controlled. Thinking about the sweep from head high to hip, keeping the line straight in the movement. You will feel the load shifting out of the arms into the lats, as the shoulder blades rotating around the ribs, then into mid back under squeeze. Back and lats are working harder than normal. Barbell rows is having a lasting effect with
pushing reps on pull downs.

• Face Pulls
30 lbs. 25 reps x 3 sets
Rear delts take the load. This is feeling good. Letting the weight pull out my arms. You can feel the shoulder blades rotating out and over then pulling together in middle of the spine. I hit 24, 22, 22. Still down a few reps. Gassed pretty quickly. But feeling good.

• Standing Cable Curls
62.5 lbs
Set 1–6 strong eccentric pull, then a very slow decent on a 4 count.
Arms are always happy to do this. Tension kept on each arm for a set. This is done in a way – hard pull up...slow on the way down. This is the shaper or the bi's peak. I enjoy dumbbells. But the tension is here constant. Get into the deep stretch on this, where the arm is behind you a bit. 12 x 4 and 10 x 2 for the last 2 sets. Dropping to 50 lbs with a rest, pulled 20 and 20 to stalling fail after a breather of a few seconds changing hands about 12 is the stall. (Per the Voice)

• Pullovers
90 lb dumbbell — 3×20
Sideways on the bench, letting gravity peel you open. Nothing uncomfortable in this loaded. Disciplined and controlled movements. Arch the back up in extended flattening out bringing it up. This is more than a lat movement. It builds core and deep on the tri's. And dam, it felts good. We added 10 lbs per the (voice)

• Extra sets

Creeper curl
Was skipped today, arms gassed.

• Pull up's, started of with a 45 plate and decompression of my back then I did 5, with the belt and 25 lbs.I rested a minute and I and got 5 more in. Dropping to 10lbs and pulled 10, then 8 minimum recovery time to hit a stall. (The Voice)
Time to eat!!!

*DAILY FUEL BREAKDOWN
- Total Calories: 3,800~4,250
- Total Protein: 400-420
- Total Carbs: ~460–480g
- Total Fat: ~75–110g
- Total Sodium: ~3,800–4,400mg
- Had a table spoon of honey pre workout
- been adding extra protein powder to shakes.

• OVERALL NOTES
Stupid busy as normal. Dropping kids off, picking up. After school activities. I do enjoy it so don't get that wrong. Just cuts into any amount of down time I have. I will not miss doing home work though. The math they are teaching is bs. I will do their math then how most of us learned (long form) so to teach my kids how to do both. What also is stupid is they no longer teach cursive. So, I am teaching my freshmen how to write too!? Our fucking constitution is written as such and they can't fucking read it. They thought that I was writing in another language.... and they couldn't read the constitution. So thats not going to fly with me. Well thats my personal rant for the day. I may not be the best of writing instructors for language arts. But American kids are falling behind the curriculum that I know. Fuck the feelings part of it. They need real challenges to take on. Yeah some fail. Thats life. Not everyone gets a fucking trophy. You work your ass off, you learn, adapt and overcome. Or not. Thats how society is built.



TEAM USP — BODYBUILDING NEWS
TEAM USP BODYBUILDING NEWS
10/20/2026
☆ MATEUSZ CHMURA — Passing
The bodybuilding community is shocked with an on stage fall. PCA amateur Mateusz Chmura collapsed onstage at the British Finals in Telford and later passed away at just 33 years old.
A competitor who stepped on stage full of hope and never made it home.
Today the iron takes a different feeling to lift. Respect to his wife, family, and anyone who knows him personally.
NICK WALKER — NO OFF-SEASON
The new Mr. Olympia is already back in the gym. High-intensity chest and leg sessions posted.
Walker is not celebrating. He is locking in for the 2027 Arnold Classic.
The Sandow is on the shelf. The next war is already on the calendar.
• LEE PRIEST SPEAKS
The veteran breaks down the 2026 Olympia. Credits Walker’s mental toughness for the win and calls out his two biggest judging disappointments from the lineup.
Priest does not hold back. Never has. And always makes sure to call out in his words
" Cunts " I love Lee for his honesty.
• MATT GREGGO — ROAD TO 300
Classic Physique is in the rearview. Greggo officially jumps to Men’s Open.
“We’re actually doing the Road to 300 now.”
Size is the mission. The Open stage is the target
.
WEEKEND RESULTS
Livingstone Livinho dominates Classic Physique at Musclecontest Brazil Pro in São Paulo.
Andrea Mammoli takes Classic at FitParade Pro in Budapest.
Yinka Majolagbe wins 212 at 1 Bro Pro Show in Bradford.
Mudbi Favors claims Classic Physique at Hurricane Pro in St. Petersburg.
The road to 2027 is already moving. Every win counts.
• KEONE PEARSON — POST-OLYMPIA UPDATE
4x 212 Olympia champion drops a solid physique and training update weeks after the stage.
Still locked in. Still dangerous.
• FRANCIELLE MATTOS — READY TO RETURN
3x Wellness Olympia queen ends the silence. Off-season is closing. Diet starts next month.
“I’m ready to come back.”
The division just got more interesting.

TEAM USP — (CREEPER’S THOUGHTS)
Chmura’s passing is another hard reminder that the stage is not forever. And you need to keep on the health metrics at all times!
Walker already has the target on his back and is training like it. Greggo is chasing the size game. The weekend circuit is producing new names. Mattos is stirring.
The crown makes you the hunted. The work decides if you stay there. He seems to like the pressure!





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@Amanda Creeper

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

 

[Mobster]

Lee Priest 100% speaks his mind

 

[James Creeper]

(This is sponsored by US-PHARMACIES)

☆PROUD TEAM USP CHAMPION☆

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

• Started my day 0430 Mr. Ash was not ready. Charged the phaser banks with my pre loaded pin of USP gear. I had some L- carnitine as well 600mg from Mr. Chase, I buy it myself. It seems to help with an extra boost if you don't use it all the time. Grab my Rockstar zero and do the perimeter sweep. Still no eggs this morning. The heat lamp we put in burned out, Amanda changed it out for the birds yesterday. have had lingering storms for a while in the high country. This next week it looks like its going to bring a lot of moisture and snow down lower to us soon. Yesterday snow line was 500 ft away.

Sustanon 30 mg
https://us-pharmacies.to/product/sustanon-500-mg-ml-10ml-vial-up/

Primobolan 30mg
https://us-pharmacies.to/product/primobolan-depot-methenolone-enanthate/

Masteron e 25mg

MASTERON ENANTHATE 200mg/ml- 10ml/Vial UP – US Pharmacies

us-pharmacies.to

To the Creeper dungeon and start walking on the treadmill to a good jog. 35 minutes we hit target zone 125—135. Eat my spoon full of honey with some electrolytes and a orange. Then to the Yoga stretches. Loosened the back and legs. On to opening my chest up, as well as the Creeper stretches using 30lbs in hand, swirl the weight, letting the shoulder fibers get stretched good. Slowing down and reverse the spin. Turned on some tunes and load the warm up sets.
Do my old school stretches talk myself into making the best of today.

• Leg Press

300lbs wide stance today.
Paused reps. Smooth and controlled.
4×12, quads feeling fine. With wide stance getting as deep as possible. Still using foam blocks and a lifting belt, keeping myself in check to keep knees loaded right. Great stretch. Controlled chaos coming out the hole. Just like launching a space X Rocket, keeping the knee straight. I am doing some isolation leg extensions to warm up. Focused on rhythmic movement and time under load. All sets to 12. Everything felt pretty good starting off. Last set is a test. Quads on fire. Last 4 reps is a good pause some deep breaths. Make it happen, you are the only one that can give up on you. If it's never an option you will move the weight.

• Cable Crunches
Staying at 150lbs. Spine arched, hips pulling through.
Controlled and systemic. Android mode mindset.
And doing 6 sets. I ran this up to 15. I take a solid 60 seconds to recover after set 3. I am still shaking hard by set 4 that the wall is starting, before it was the end of set 3. Start zoning out, feeling the body work. The rest time in between sets is the only way to get this much done. This gets the blood flowing good. Heart rate up 130-145. Hot, Heat rolling off the skin with the rolling sweat.

• Romanian Deadlifts x 5
130lbs, Belt tight. Hamstrings drawn tight. Close to the shins, keeping head up.
12 on set one, backed down on reps after 2 going to 10 and 9. Then 8. Being methodically. Got +2 reps


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

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

• Smith Machine Squats x 4
300 lbs, neutral stance, tempo steady.
10 reps then 9, 8 for sets 3 & 4. Nice and smooth. Form feels good with the toes slightly out. Getting deep, a controlled burn from the hole. Imagine a piston pumping in an engine. Staying even.

• Hack squat x 3
started this off light as the finish touch. 180, 3 sets neutral stance, toes pushed down and straight 15,14,13 quads lighting up! Foam box is still being used. I am standing a bit higher than mid plate. I dropped this back to 100 lbs and push out 25 reps gassing out. Kinda had the jello legs and poured myself out of the machine. Sat and caught my breath.

* Extra set Leg Curls
4 sets at 35lb. 12×4

* Extra set pull up's
I look forward to the decompression. So I put a 45 plate on, did a pull up and just relaxed to just stretch to start, exhale....pop pop pop.......YES!
Did 5 X 3 with the 25lbs on the belt. Smooth controlled movements, definitely a forcefully done concentric. Slow disciplined decentric. You will focus on what groups of muscle fire when, as you go up and down. I find this helps me get the most out of this.
Time to eat!


• Daily Totals
- Calories: ~3,850–4,250
- Protein: ~400–425
-Fats:~85–105g
- Sodium ~ 3,500 – 4,100
- Carbs: ~425–480 Moderate‑high
- Fats: Controlled, mostly from eggs + almond butter
‐ Added protein powder across all shakes

• Notes of the Day
•195.1 lbs
6hr 32min of sleep. Cpap is use. Had trouble sleeping. No reason I could tell. The amount of time was not continual. I woke up multiple times for no reason.
•18,332 steps
• Starting to feel a bit worn down at the end of the day, getting joint pain pretty regularly. Think one more week or 2 mezo cycles and I need a deload for a bit. Kinda good timing as I am at the bottom end of the cycle too. Not far off cruise levels. The question really is do I continue with primo at 30mg daily as a cruise? Normally my health markers look pretty good after a couple months at the 30-25 mg daily of test and primo.



TEAM USP Bodybuilding News
10/23/2026
Skipping news today, didn't get to do my news sweeps.

https://irongorillas.com/us-pharmacies-to-underground-handbook/

️ SCAM ALERT — TEAM USP WARNING️
There is ONLY ONE legitimate website:
https://us-pharmacies.to/
ANY other site is not legitimate!!!!

@Amanda Creeper

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

 

[James Creeper]

☆This Log Is Proudly Sponsored By USP☆

* TEAM USP Rest & Recovery Log

* Rest day on paper, never in execution.

• 0430 oh man, I can feel it! Hitting the shower straight away. Get some heat put in my body and legs. And as always transmission received through sub space of a pre loaded pin of USP gear.

Sustanon 500 at 30mg,
https://us-pharmacies.to/product/sustanon-500-mg-ml-10ml-vial-up/

Primo 30mg
https://us-pharmacies.to/product/primobolan-depot-methenolone-enanthate/


20 mg Mast.

MASTERON ENANTHATE 200mg/ml- 10ml/Vial UP – US Pharmacies

us-pharmacies.to

Put on the science officers robe. Do my perimeter sweep, Ash is doing his business and let him back in to go snuggle. Check the chickens. No eggs... they are all bundled up in the am staying warm, next to the heat wall in the light.
The Creeper's dungeon is needed! I started off walking the treadmill for 10 min to a slow jog for an other 25 minutes. Started to tighten up in the legs/ back. Transitioning to the floor I took my time and stretching out every angle on my legs. Stretch out my back, holding a stretch till I can push deeper on it. Worked hard on stretch of the hams my back never hurts but sure is tight. Finished off with my old school standard stretches..It is going to be an interesting day. As executed now on rest days I normally do some push up's and pull up's. So to start, on my bench I do my Creeper stretches. Letting weight hang in my hand rotating in a small circles. Let it pull on everything in the shoulder. At 30 lbs. Switched out and do both sides. Doing 4 or 5 sets of this helps let the tension out of the shoulders. I also have been using a band looped around the rack and pulling on the shoulders one at a time under heavy tension rotating each in circles altering directions. It also seems to be helpful in mobility and getting everything loose and warm.

* Then set up with yoga blocks and did 25 push up's. Everything seems smooth and controlled. Did 20 mores a slow and controlled descent and a strong acceleration out of the hole. Doing a tight squeeze at the top much like yoga hold, tension on muscle in a isometric way feels great. As well as a way to stretch while in movement.

* Pull up's – today, the belt again with 25 lbs. And was able to do 5 pretty easily. Took a rest and... pull off 5 more. Rest....solid 2 minutes 10 more... set 3 at 10 stalled with 25lb plate. Took a couple breaths pull off 3 more to stall and hit a few partials. Definitely gained strength and endurance over the course of this. It's hard to believe at one time I couldn't do one pull up 4 years ago. But I was also told I wasn't going to be the same ever again. And in ways I am not and can't. But I am stronger now more than ever.

* Creeper Curl. If you know how to do a normal curl. Rotating wrist down to the ground (pronation). 20lbs. Start bent 20%. Curl up letting the bar of the dumbbell sit in the hook of the fingers and curl up allowing the wrist to be pulled down 100% as you curl up to 80% high or so. As you go back down, extending as you go back down. You do this right all forearms. 10 reps X 5 sets.

* tossed in a set of 3 x 25 lbs preacher curls with dumbbells. Get a good solid pump. As the Creeper curl is more of a forearms movement. Arms are looking pretty awesome.

• Meals & Macros

• Meal 1 — Oatmeal 1 cup dry & 4 Eggs + 2 slices of turkey bacon.
880 cals | 42g protein | 74g carbs | ~510+ – mg sodium

• Meal 2 — Shake #1, 3 scoops
560 cals | 72 g protein | 36g carbs | ~540 mg sodium. Collagen 19 grams added with 5 grams creatine

• Meal 3 — Chicken & Rice + celery soup
740 cals | 58g protein | 98g carbs | ~470 mg sodium


• Meal 4 — Shake #2 , 3 scoops
560 cals | 66g protein | 36g carbs | ~540 mg sodium

• Meal 5 — Rice Cakes + Almond Butter
380 cals | 12g protein | 42g carbs | ~120 mg sodium. Added a drizzle of home town honey.

• Meal 6 — Chicken ground, spaghetti high protein noodles.
• Calories: 795 | Protein 58g | Fat: 11g | Sodium: 690mg | Carbs: 75

• Meal 7 — Quadruple Shake (Evening)
920 cals | 88g protein | 48g carbs | ~660 mg sodium

*Daily Totals
• Added carbs in totals for extra rice in shakes
• Added protein powder in all shakes.
• Calories: 3,800– 4,250
• Protein: 410-440
• Carbs: 450 – 550
• Fats: 85–120g
• Sodium: 3,550–4,150 mg



• Notes of day
• 195.2 this morning.
• 7 hrs 22 min sleep with Cpap.
• 14,889 steps
• Working weekend
So my job... well I got an apprentice. He applied and was wanting to go straight to flat rate. He only has less than a year in the field. My company offered him a position under me to learn. They did talk to me about it. As well as paying me more. And I am okay with it. And in talking with us both I believe he understands that this job can eat you up. And brought his tools in today. And he obviously is starting out and needs a lot of tools. So I look forward to how this benefits him and myself. He has drive and is 20 years old and is already asking tech questions. I will get to teach him good habits instead of trying to undo years of bullshit hack habits. And teaching him electrical diagnostic procedures that can set him apart from the average guy.
And before you think it. He is too young to start but we will get him in the gym too.


TEAM USP BODYBUILDING NEWS

10/24/2026

2026 365 Grand Prix Pro (Slovakia Pro)

The weekend’s most anticipated showdown took place in Košice, Slovakia, serving up a major clash in both the Open and Classic divisions.
This was also live streamed on YouTube and looked like a near perfect stage to show bodybuilding in good lighting and back drop without the over production setting.
• Men’s Open: Hometown hero Michal Križo Križánek won the Men’s Open title, defending his home turf in a fierce battle against runner-up Josef Květoň. Because Križo was already qualified for the Mr. Olympia, the remaining field was fighting hard for the ticket, but Križo’s signature arm density and freak factor locked up the top spot.

• Classic Physique Upset: In a massive outcome, Terrence “Ruff Diesel” Ruffin defeated reigning Olympia runner-up Mike Sommerfeld to capture the Classic Physique title and officially punch his ticket to the 2027 Classic Physique Olympia. Judges heavily rewarded Ruffin’s elite proportions, flow, and vacuum presentation over Sommerfeld’s raw size. He looked over his cap to me. When he is at his cap, he looks great. Not sure what he is doing or thinking.

• Men’s Physique: British standout Emile Walker secured the Men’s Physique championship gold, displaying an unmatched shoulder-to-waist taper to lock in his Olympia qualification.

2026 Koloseum Pro (Milan, Italy)

• Shaun Clarida Dominates: The “Giant Killer” Shaun Clarida won the Men’s 212 Bodybuilding division. This marks Clarida’s second consecutive pro victory in a two-week span, demonstrating flawless, shredded conditioning to completely shut down the 212 lineup in Milan.

• Fit Model: Martina Rigolli captured her very first pro title, standing out in a highly competitive 20-woman Fit Model lineup.

2026 Moscow Showdown Pro

• Classic Physique: Vitaliy Omel’chenko won the Classic Physique division. This marks Omel’chenko’s second dominant victory in Moscow this year following his Oksana Grishina Pro win back in April.

• Wellness: Brazil’s Giselle Machado outlasted a deep field of 16 competitors to win the Wellness division, securing her first pro victory of the 2026 season and the 10th pro title of her career.

Other Pro and Masters Action

• IFBB Ultimate Grand Prix Masters Pro: The Masters Bikini divisions took center stage, with Angel Sun securing first-place finishes in both the Masters 35+ and Masters 40+ lineups, while Glynis Wallace took home the Masters 50+ title.

• Musclecontest Vietnam Pro: Joshua Eng Cherng Shin claimed Men’s Physique.

• Muscletown Natural Pro (York, PA): Natural pro winners included Raymond Akinlosotu (Men’s Physique), Heather Laederich (Figure), Kendall Rahim (Bikini), and Emily Chanel (Fit Model).


TEAM USP — (CREEPER’S THOUGHTS)

This is the physique landscape right now.
Open is heating up like a Tesla new car launch, Križo just keeps stacking wins on home soil and looking thight every time out. The guy is building a real European stronghold. There were a few guys I seen pushing him. This could bring new tension to the Open top guys.
Classic is sharpening. Ruffin beating Sommerfeld is no small thing. Judges are clearly still rewarding that classic flow and vacuum over pure mass in certain rooms, and Ruffin just reminded everyone why he’s still dangerous. Sommerfeld’s going to have to answer that.
212 is Clarida’s house right now. Back-to-back wins while looking like he never left peak condition. The Giant Killer is still very much alive.
Wellness and Fit Model keep producing first-time winners and deep lineups. Giselle Machado’s 10th pro title and Rigolli’s breakthrough show the depth is getting better.
Masters Bikini is Angel Sun’s playground this weekend, two age groups, one statement.
The post-Olympia qualification grind is in full effect. Tickets are being punched, statements are being made, and the 2027 season is already taking shape.

TEAM USP is watching. Always learning.

https://irongorillas.com/us-pharmacies-to-underground-handbook/

US Pharmacies – Nutrition & Supplement

us-pharmacies.to

@Amanda Creeper
☆TEAM USP☆
@catdadironman
@HarleyGuy
@LevButlerov
@MarkNV
@trenAMP
@Leozin
@BigVelvetG
@Chupapi7847
@RoidRageWife

 

[Mobster]

Clarida for the win

 

[HarleyGuy]

☆This Log Is Proudly Sponsored By USP☆
View attachment 40943
* TEAM USP Rest & Recovery Log

* Rest day on paper, never in execution.

• 0430 oh man, I can feel it! Hitting the shower straight away. Get some heat put in my body and legs. And as always transmission received through sub space of a pre loaded pin of USP gear.

Sustanon 500 at 30mg,
https://us-pharmacies.to/product/sustanon-500-mg-ml-10ml-vial-up/

Primo 30mg
https://us-pharmacies.to/product/primobolan-depot-methenolone-enanthate/


20 mg Mast.

MASTERON ENANTHATE 200mg/ml- 10ml/Vial UP – US Pharmacies

us-pharmacies.to

Put on the science officers robe. Do my perimeter sweep, Ash is doing his business and let him back in to go snuggle. Check the chickens. No eggs... they are all bundled up in the am staying warm, next to the heat wall in the light.
The Creeper's dungeon is needed! I started off walking the treadmill for 10 min to a slow jog for an other 25 minutes. Started to tighten up in the legs/ back. Transitioning to the floor I took my time and stretching out every angle on my legs. Stretch out my back, holding a stretch till I can push deeper on it. Worked hard on stretch of the hams my back never hurts but sure is tight. Finished off with my old school standard stretches..It is going to be an interesting day. As executed now on rest days I normally do some push up's and pull up's. So to start, on my bench I do my Creeper stretches. Letting weight hang in my hand rotating in a small circles. Let it pull on everything in the shoulder. At 30 lbs. Switched out and do both sides. Doing 4 or 5 sets of this helps let the tension out of the shoulders. I also have been using a band looped around the rack and pulling on the shoulders one at a time under heavy tension rotating each in circles altering directions. It also seems to be helpful in mobility and getting everything loose and warm.

* Then set up with yoga blocks and did 25 push up's. Everything seems smooth and controlled. Did 20 mores a slow and controlled descent and a strong acceleration out of the hole. Doing a tight squeeze at the top much like yoga hold, tension on muscle in a isometric way feels great. As well as a way to stretch while in movement.

* Pull up's – today, the belt again with 25 lbs. And was able to do 5 pretty easily. Took a rest and... pull off 5 more. Rest....solid 2 minutes 10 more... set 3 at 10 stalled with 25lb plate. Took a couple breaths pull off 3 more to stall and hit a few partials. Definitely gained strength and endurance over the course of this. It's hard to believe at one time I couldn't do one pull up 4 years ago. But I was also told I wasn't going to be the same ever again. And in ways I am not and can't. But I am stronger now more than ever.

* Creeper Curl. If you know how to do a normal curl. Rotating wrist down to the ground (pronation). 20lbs. Start bent 20%. Curl up letting the bar of the dumbbell sit in the hook of the fingers and curl up allowing the wrist to be pulled down 100% as you curl up to 80% high or so. As you go back down, extending as you go back down. You do this right all forearms. 10 reps X 5 sets.

* tossed in a set of 3 x 25 lbs preacher curls with dumbbells. Get a good solid pump. As the Creeper curl is more of a forearms movement. Arms are looking pretty awesome.

• Meals & Macros

• Meal 1 — Oatmeal 1 cup dry & 4 Eggs + 2 slices of turkey bacon.
880 cals | 42g protein | 74g carbs | ~510+ – mg sodium

• Meal 2 — Shake #1, 3 scoops
560 cals | 72 g protein | 36g carbs | ~540 mg sodium. Collagen 19 grams added with 5 grams creatine

• Meal 3 — Chicken & Rice + celery soup
740 cals | 58g protein | 98g carbs | ~470 mg sodium


• Meal 4 — Shake #2 , 3 scoops
560 cals | 66g protein | 36g carbs | ~540 mg sodium

• Meal 5 — Rice Cakes + Almond Butter
380 cals | 12g protein | 42g carbs | ~120 mg sodium. Added a drizzle of home town honey.

• Meal 6 — Chicken ground, spaghetti high protein noodles.
• Calories: 795 | Protein 58g | Fat: 11g | Sodium: 690mg | Carbs: 75

• Meal 7 — Quadruple Shake (Evening)
920 cals | 88g protein | 48g carbs | ~660 mg sodium

*Daily Totals
• Added carbs in totals for extra rice in shakes
• Added protein powder in all shakes.
• Calories: 3,800– 4,250
• Protein: 410-440
• Carbs: 450 – 550
• Fats: 85–120g
• Sodium: 3,550–4,150 mg



• Notes of day
• 195.2 this morning.
• 7 hrs 22 min sleep with Cpap.
• 14,889 steps
• Working weekend
So my job... well I got an apprentice. He applied and was wanting to go straight to flat rate. He only has less than a year in the field. My company offered him a position under me to learn. They did talk to me about it. As well as paying me more. And I am okay with it. And in talking with us both I believe he understands that this job can eat you up. And brought his tools in today. And he obviously is starting out and needs a lot of tools. So I look forward to how this benefits him and myself. He has drive and is 20 years old and is already asking tech questions. I will get to teach him good habits instead of trying to undo years of bullshit hack habits. And teaching him electrical diagnostic procedures that can set him apart from the average guy.
And before you think it. He is too young to start but we will get him in the gym too.


TEAM USP BODYBUILDING NEWS

10/24/2026

2026 365 Grand Prix Pro (Slovakia Pro)

The weekend’s most anticipated showdown took place in Košice, Slovakia, serving up a major clash in both the Open and Classic divisions.
This was also live streamed on YouTube and looked like a near perfect stage to show bodybuilding in good lighting and back drop without the over production setting.
• Men’s Open: Hometown hero Michal Križo Križánek won the Men’s Open title, defending his home turf in a fierce battle against runner-up Josef Květoň. Because Križo was already qualified for the Mr. Olympia, the remaining field was fighting hard for the ticket, but Križo’s signature arm density and freak factor locked up the top spot.

• Classic Physique Upset: In a massive outcome, Terrence “Ruff Diesel” Ruffin defeated reigning Olympia runner-up Mike Sommerfeld to capture the Classic Physique title and officially punch his ticket to the 2027 Classic Physique Olympia. Judges heavily rewarded Ruffin’s elite proportions, flow, and vacuum presentation over Sommerfeld’s raw size. He looked over his cap to me. When he is at his cap, he looks great. Not sure what he is doing or thinking.

• Men’s Physique: British standout Emile Walker secured the Men’s Physique championship gold, displaying an unmatched shoulder-to-waist taper to lock in his Olympia qualification.

2026 Koloseum Pro (Milan, Italy)

• Shaun Clarida Dominates: The “Giant Killer” Shaun Clarida won the Men’s 212 Bodybuilding division. This marks Clarida’s second consecutive pro victory in a two-week span, demonstrating flawless, shredded conditioning to completely shut down the 212 lineup in Milan.

• Fit Model: Martina Rigolli captured her very first pro title, standing out in a highly competitive 20-woman Fit Model lineup.

2026 Moscow Showdown Pro

• Classic Physique: Vitaliy Omel’chenko won the Classic Physique division. This marks Omel’chenko’s second dominant victory in Moscow this year following his Oksana Grishina Pro win back in April.

• Wellness: Brazil’s Giselle Machado outlasted a deep field of 16 competitors to win the Wellness division, securing her first pro victory of the 2026 season and the 10th pro title of her career.

Other Pro and Masters Action

• IFBB Ultimate Grand Prix Masters Pro: The Masters Bikini divisions took center stage, with Angel Sun securing first-place finishes in both the Masters 35+ and Masters 40+ lineups, while Glynis Wallace took home the Masters 50+ title.

• Musclecontest Vietnam Pro: Joshua Eng Cherng Shin claimed Men’s Physique.

• Muscletown Natural Pro (York, PA): Natural pro winners included Raymond Akinlosotu (Men’s Physique), Heather Laederich (Figure), Kendall Rahim (Bikini), and Emily Chanel (Fit Model).


TEAM USP — (CREEPER’S THOUGHTS)

This is the physique landscape right now.
Open is heating up like a Tesla new car launch, Križo just keeps stacking wins on home soil and looking thight every time out. The guy is building a real European stronghold. There were a few guys I seen pushing him. This could bring new tension to the Open top guys.
Classic is sharpening. Ruffin beating Sommerfeld is no small thing. Judges are clearly still rewarding that classic flow and vacuum over pure mass in certain rooms, and Ruffin just reminded everyone why he’s still dangerous. Sommerfeld’s going to have to answer that.
212 is Clarida’s house right now. Back-to-back wins while looking like he never left peak condition. The Giant Killer is still very much alive.
Wellness and Fit Model keep producing first-time winners and deep lineups. Giselle Machado’s 10th pro title and Rigolli’s breakthrough show the depth is getting better.
Masters Bikini is Angel Sun’s playground this weekend, two age groups, one statement.
The post-Olympia qualification grind is in full effect. Tickets are being punched, statements are being made, and the 2027 season is already taking shape.

TEAM USP is watching. Always learning.
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View attachment 40941

https://irongorillas.com/us-pharmacies-to-underground-handbook/

US Pharmacies – Nutrition & Supplement

us-pharmacies.to

@Amanda Creeper
☆TEAM USP☆
@catdadironman
@HarleyGuy
@LevButlerov
@MarkNV
@trenAMP
@Leozin
@BigVelvetG
@Chupapi7847
@RoidRageWife

Love the pushups and pullups on a rest day bro!

 

[James Creeper]

DAY 1 — PUSH WORK
CHEST | SHOULDERS | TRIS

*Sponsorship By: US–Pharmacies*

☆PROUD TEAM USP CHAMPION☆

• Started the day at 0430. Dawn patrol in engaged. Feeling okay, Still sore and creeky. I grab my pre loaded pin of USP gear. I will add 20 mg of deca for some joint relief for a few day's.
Sustanon 500 at 30mg,
https://us-pharmacies.to/product/sustanon-500-mg-ml-10ml-vial-up/

Primo 30mg
https://us-pharmacies.to/product/primobolan-depot-methenolone-enanthate/

Deca D 20mg https://us-pharmacies.to/product/nandrolone-decanoate/


Gear beamed aboard, throw the science officers robe on to do the perimeter sweep, that was running the leaf sweeper around the yard pick up a bit. No eggs again this morning. Just cold cluckers. I hit the Creeper dungeon Turned on my og rap this morning. Started on the treadmill walking for 10 then bump it up to the jog hitting the target zone for 20 minutes. Start doing my yoga stretches, getting everything loose and limber. Was pretty tight all the way around so added in a few more stretches trying to free up some mobility. So into work, started off with my Creeper stretches slow circles with a 30 lb dumbbell on the bench at an angle to let the weight pull on the shoulders and warm up the joints and tendons get blood flow they need. Stretch them out good. Set up warm up sets.

* 195.0 this morning
* 5 hrs 58 minutes of sleep, Cpap in use. Been waking up a bit more of late.

*WORK SETS

• Dumbbell Bench Press 12–18 reps × 5 sets @ 100 lbs
10 clean reps, locked‑in form, chest tight and squeezed hard I focus from deep stretch the weight just hanging on the pecks. Can really feel the tension at the bottom. It feels like its at the point you can feel the fibers tearing or burning. Its not a bad thing. From the bottom acceleration increases out of the hole to the top. To a center convergence. A show of controlled violence. Slowing down to imagine and feeling squeezing the chest as tight as possible place and orange on the sternum get you some juice! On set 2 dropped back to 8 and then matching 8 stalling into some partials to dropping the dumbbells. Next set 7 to fail, and again 6 to fail. Lot of dropping dumbbells. And a cooking chest. We had a goal of hitting 100's we did it efficiently.
This is my max on the ability of my dumbbell set. I would be interested in finding something adjustable to go past 100. Any suggestions?

• Incline Dumbbell Flyes — 15°
Went straight to 30 reps x 20 lbs, I focused on keeping tempo in time. Then on the decent slow and controlled pause at maximum stretch. Feeling it pull on the chest open up really getting deep on the arms with a small bend at the elbows. I try and exhale slowly coming down letting gravity pull it open. The tension at the bottom let's you know its there!
We are at 20 lbs, dropped to 15lbs and did 30 more reps without pause. Dropped to 10 lbs hit 32 at stall few breathing deep and a few weak reps. Gained 4 reps. Unknown partials.

• Triceps Rope extensions Overhead — 60 lbs.
10–15 reps × 4 sets
Focused, feeling the contractions from top to bottom, keeping the pace. To keep time under tension. On the retraction movement I slow the movement to bring tension to max stretch then an accelerated movement up. Like space X Rocket launcher smooth and controlled. On a 2 count then 4 count on the movements down in the landing. Set 3 hit 14, then 13. We stay even in the book of gain.

• Cable Lateral Raises
12–18 reps × 5 sets, 15 reps target.
Cross‑cable setup we are at 10lbs. Controlled in tempo. Adjusting stance to hit all the fibers in the shoulders by being forward, neutral and behind. And didn't seem to bother any. We are level with my notes.

• Seated Overhead Dumbbell Press (Arnold Press)
8–12 reps × 5 sets
Bench nearly vertical, 40 lbs and all sets at 12 reps, nothing seems to be hitching in the movement. This felt really good. Still shaking. The press and flys are showing. We added 5 lbs again.


* Extra sets Pull-Ups & Push-ups
Starting of with 15 push up's on the foam blocks. Took a minute to recover. Did 10 more. My chest cooking hot. Lost 5 reps.
* Pull up's
Did 10, took a minute got 5 more. CNS is done like Charlie Sheen's career. Started off, got good stretch in with the 45 plate, let tension out of my spine. Feels so good at the hip to spine.
* Then more Creeper stretches. Keeping the shoulders loose.

• DAILY FUEL BREAKDOWN
- Calories: 4,200—4,550
- Protein: ~400–450 added protein powder to everything
- Carbs: ~460–480g
- Fat: ~100–130g
- Sodium: ~4,800–5,800mg
- Meals: 6 total
- I blender up 4 cups of cooked rice with water till very smooth

* Notes of the Day
Pretty chill day, Amanda and I got the food prep out the way. Got a few things done around here at the house. It has been wet for a stretch of weather, have had floods close by, rocks on the roads. Odd change from the dry year we had. Hopefully it will pile up the snow this year. Got Mr. Ash in the bath and brushed out good. He has been shedding a lot. Pittys normally do not shed so much. He gets super red color after his weekly bath. And of course he loves being a pretty boy getting coconut oil rubbing on his hair and feet. And a few sprays of dad's various colognes. Then the bullnado zoomies in full effect!
( He loves anything tropical smelling )

TEAM USP — BODYBUILDING NEWS
10/27/2026

• TERRENCE RUFFIN — PERFECT SCORECARD
Ruff Diesel just put Mike Sommerfeld in the rearview at the Slovakia Pro with a perfect scorecard. Multi-year streak of coming up short is over. Olympia qualification locked. Arnold 2027 talk is already heating up. The man showed up and took what was his.

• SHAUN CLARIDA — OPEN TALK HEATING UP
The Giant Killer keeps stacking 212 wins (Koloseum Pro is the latest). Analysts are already arguing about his frame against full Open competition. He has the density. Question is whether the size jump is next. Questions and debates are running wild.

• RAMON DINO — OFF-SEASON MOVES
Guest posing done. Mindset statements out. Arnold Classic 2027 already on the calendar. Dino is not sitting still after the Olympia. The gap to the Classic title is the only thing on his mind right now.

• WESLEY VISSERS — OLYMPIA CHECK
Nick’s Strength and Power and the rest of the media are deep-diving the Dutch Oak. Structural advantages are real. 4th at Olympia was the best yet. 2027 Arnold Ohio + UK already confirmed. The question is whether the improvements will be enough for the Sandow.

RECENT RESULTS
Michal Krizo takes Men’s Open at home Slovakia Pro
Terrence Ruffin takes Classic Physique at Slovakia Pro
Shaun Clarida takes 212 at Koloseum Pro
Vitaliy Omel’chenko takes Classic at Moscow Showdown
(The road to 2027 is already moving fast. Every win counts.)

TEAM USP — (CREEPER’S THOUGHTS)
Ruffin finally got the win over Sommerfeld that the community has been waiting on. That perfect scorecard changes the conversation. Clarida is too good to stay in 212 forever if he can pack the size on that frame! Dino is already plotting the comeback path. Vissers has the structure, now it’s about the details. Walker is still the top dog and training like it. The off-season is where the real work gets done. No one is resting. Neither should we. Or at least keeping on track. While resting!

TEAM USP LEADS THE PACK


SCAM ALERT
Only place to officially to get your USP products is from;

US Pharmacies – Nutrition & Supplement

us-pharmacies.to

* No other website is valid US-PHARMACIES
Speaking of, EVO has a page showing scams a new one was added yesterday!
So please check it often for updates and stay safe!

USP HOT PRODUCTS! LOOK FOR YOURSELF!

US Pharmacies – Nutrition & Supplement

us-pharmacies.to

https://irongorillas.com/us-pharmacies-to-underground-handbook/

@Amanda Creeper

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