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Approved Log Transformation Cycle Log with US-Pharmacies
- Thread starter James Creeper
- Start date
TEAM USP — DAY 3: Legs, Calves & Abs 
Lower body got worked over, core got sliced.
Still my work Never stops! TEAM USP STYLE!
*Leg Press
6 plates or 270lbs, stance locked narrow today.
Paused reps, no softness. Smooth and controlled.
4×12 — quads BURNS instantly lights up on the inside way more than neutral. Will play more with this. Will be increasing work with ped load going up. And that's in progress now.
*Cable Crunches
Double the weight 80 lbs, rib cage crushed down, spine arched, hips pulling through.
Old rib seems not to like this one, but didn’t stop a single rep.
Controlled and systemic.
I did not put before but I was doing 30-40 reps. And doing 6 sets. This cut it down to 25 reps and 6 sets. I feel I can do way more lbs, And plan to add more this next go.
* Romanian Deadlifts
140 lbs, back loosened, belt tight. Hamstrings lit up.
10 on the opener, then strategic 8s to keep the tank primed.
* Calf Raises
135 lbs on a 2‑inch platform, heels hanging deep.
Stretch, squeeze, repeat.
Calves started cramping a bit again.
* Hanging Leg Raises
Weighted sets with 5 lbs on the feet.
Strict, no sway.
Abs torched, rib still there...
*Smith Machine Squats
225 lbs, neutral stance, tempo locked.
8 → 10 → matched again for sets 3 & 4.
Reps climbing soon.
Daily Totals
- Calories: ~3,050
- Protein: ~260g
-Fats:~75g
- Carbs: Moderate‑high (ideal for recovery)
- Fats: Controlled, mostly from eggs + almond butter
*Notes of the Day
Rest day tomorrow. Carbs going up for recovery, GH ( more iu's soon) and glucose control as normal.
Tank gets refilled because the body definitely needs it.
Wings still really sore to just a bit. They’re getting pushed on extra and the bi's too. Try to get the v more pronounced with at least 18" arms. Or die!
*Bodybuilding News
* Nick Walker “Time Off” Confirmed & Why It Matters
Nick has now publicly hinted he may take time off this year, which lines up with what insiders have been whispering:
He wants to rebuild intentionally, not chase shows.
This is a major shift from his usual “compete as soon as possible” mentality.
Prep coaches are already debating whether this is the smartest move of his career.
* Andrew Jacked, New Training Footage Shows a Different Approach
New clips show Andrew focusing heavily on slow‑tempo hypertrophy work, which is a big departure from his usual explosive style.
This could be a sign he’s trying to fix the density and detail issues critics keep pointing out.
* Samson Dauda Quiet but Dangerous Off‑Season
Samson has been unusually silent, but leaked training footage shows him looking massive and full, with rumors he’s working with a new posing consultant.
This could be the missing piece that cost him the Arnold.
* Urs Kalecinski, Classic Physique “Density Project”
Urs posted new training clips showing him hammering back thickness, the one area where he’s been criticized compared to Ramon.
This is the first time he’s openly acknowledged the gap. As well as his video yesterday working with Priest. Asked him to be his coach
* Ramon Dino, New Sponsorship Deal & Media Push
Ramon just signed a major new sponsorship deal and is filming a documentary‑style series leading into Olympia season.
This signals a full‑scale media push — something he’s never done before.
* Tonio Burton “Dark Horse” Energy Building
Tonio has been posting cryptic training clips with no captions.
Insiders say he’s prepping for a late‑season show, not early.
This is a strategic shift, he’s aiming for peak timing, not volume.
* Regan Grimes, New Coach Rumors
Regan has been spotted training with a coach he’s never worked with before.
Nothing official yet, but the bodybuilding community is buzzing.
If true, this could be the biggest coaching switch of the year.
* Amateur Scene, New Superheavyweight Monster Emerging
A 22‑year‑old superheavyweight from Brazil is blowing up on Instagram with freaky proportions and early‑career density.
Coaches are already calling him “the next big international threat.”
USP NOTES
> Bodybuilding is intentional and the top guys are finally acting like it. Nick stepping back, Andrew changing his training style, Samson tightening the details I hope he can cut the extra weight, and Classic guys pushing density instead of just lines. Everyone’s making strategic moves, not emotional ones. The sport is shifting into a smarter era, and TEAM USP stays ahead of the curve by tracking the angles nobody else is watching. No recycled hype. Just the real moves that shape the season just like the team USP moves! No fake smiles like I seen from Sommerfeld today.
*TEAM USP NEW PRODUCTS COMING SOON!!!
Lower body got worked over, core got sliced.
Still my work Never stops! TEAM USP STYLE!
*Leg Press
6 plates or 270lbs, stance locked narrow today.
Paused reps, no softness. Smooth and controlled.
4×12 — quads BURNS instantly lights up on the inside way more than neutral. Will play more with this. Will be increasing work with ped load going up. And that's in progress now.
*Cable Crunches
Double the weight 80 lbs, rib cage crushed down, spine arched, hips pulling through.
Old rib seems not to like this one, but didn’t stop a single rep.
Controlled and systemic.
I did not put before but I was doing 30-40 reps. And doing 6 sets. This cut it down to 25 reps and 6 sets. I feel I can do way more lbs, And plan to add more this next go.
* Romanian Deadlifts
140 lbs, back loosened, belt tight. Hamstrings lit up.
10 on the opener, then strategic 8s to keep the tank primed.
* Calf Raises
135 lbs on a 2‑inch platform, heels hanging deep.
Stretch, squeeze, repeat.
Calves started cramping a bit again.
* Hanging Leg Raises
Weighted sets with 5 lbs on the feet.
Strict, no sway.
Abs torched, rib still there...
*Smith Machine Squats
225 lbs, neutral stance, tempo locked.
8 → 10 → matched again for sets 3 & 4.
Reps climbing soon.
Daily Totals
- Calories: ~3,050
- Protein: ~260g
-Fats:~75g
- Carbs: Moderate‑high (ideal for recovery)
- Fats: Controlled, mostly from eggs + almond butter
*Notes of the Day
Rest day tomorrow. Carbs going up for recovery, GH ( more iu's soon) and glucose control as normal.
Tank gets refilled because the body definitely needs it.
Wings still really sore to just a bit. They’re getting pushed on extra and the bi's too. Try to get the v more pronounced with at least 18" arms. Or die!
*Bodybuilding News
* Nick Walker “Time Off” Confirmed & Why It Matters
Nick has now publicly hinted he may take time off this year, which lines up with what insiders have been whispering:
He wants to rebuild intentionally, not chase shows.
This is a major shift from his usual “compete as soon as possible” mentality.
Prep coaches are already debating whether this is the smartest move of his career.
* Andrew Jacked, New Training Footage Shows a Different Approach
New clips show Andrew focusing heavily on slow‑tempo hypertrophy work, which is a big departure from his usual explosive style.
This could be a sign he’s trying to fix the density and detail issues critics keep pointing out.
* Samson Dauda Quiet but Dangerous Off‑Season
Samson has been unusually silent, but leaked training footage shows him looking massive and full, with rumors he’s working with a new posing consultant.
This could be the missing piece that cost him the Arnold.
* Urs Kalecinski, Classic Physique “Density Project”
Urs posted new training clips showing him hammering back thickness, the one area where he’s been criticized compared to Ramon.
This is the first time he’s openly acknowledged the gap. As well as his video yesterday working with Priest. Asked him to be his coach
* Ramon Dino, New Sponsorship Deal & Media Push
Ramon just signed a major new sponsorship deal and is filming a documentary‑style series leading into Olympia season.
This signals a full‑scale media push — something he’s never done before.
* Tonio Burton “Dark Horse” Energy Building
Tonio has been posting cryptic training clips with no captions.
Insiders say he’s prepping for a late‑season show, not early.
This is a strategic shift, he’s aiming for peak timing, not volume.
* Regan Grimes, New Coach Rumors
Regan has been spotted training with a coach he’s never worked with before.
Nothing official yet, but the bodybuilding community is buzzing.
If true, this could be the biggest coaching switch of the year.
* Amateur Scene, New Superheavyweight Monster Emerging
A 22‑year‑old superheavyweight from Brazil is blowing up on Instagram with freaky proportions and early‑career density.
Coaches are already calling him “the next big international threat.”
USP NOTES > Bodybuilding is intentional and the top guys are finally acting like it. Nick stepping back, Andrew changing his training style, Samson tightening the details I hope he can cut the extra weight, and Classic guys pushing density instead of just lines. Everyone’s making strategic moves, not emotional ones. The sport is shifting into a smarter era, and TEAM USP stays ahead of the curve by tracking the angles nobody else is watching. No recycled hype. Just the real moves that shape the season just like the team USP moves! No fake smiles like I seen from Sommerfeld today.
*TEAM USP NEW PRODUCTS COMING SOON!!!
TEAM USP — Rest & Recovery Log (Mass‑Gain Phase On Cruise levels)
Rest day on paper, not in execution. Kept the system moving with house chores, HR stayed 125–135 for 30 minutes on the treadmill, and stayed locked in on the nutrition. Recovery is part of the growth cycle... the goal right now is simple: add size, add mass, stay disciplined.
*Meals & Macros
*Meal 1 — Oatmeal & Eggs
500 cals | 32g protein | 54g carbs | ~220 mg sodium
*Meal 2 — Shake #1
280 cals | 22g protein | 12g carbs | ~180 mg sodium
.Meal 3 — Chicken & Rice
610 cals | 58g protein | 60g carbs | ~420 mg sodium
*Meal 4 — Shake #2
280 cals | 22g protein | 12g carbs | ~180 mg sodium
*Meal 5 — Rice Cakes + Almond Butter
380 cals | 12g protein | 42g carbs | ~120 mg sodium
*Meal 6 — Gluten‑Free Spaghetti + 8 oz Lean Beef + Ragu Chunky Garden
705–760 cals | 63–64g protein | 49–60g carbs | 790–1,020 mg sodium
I’m kinda enjoying this one for the rest‑day dinner lately.
*Meal 7 — Double Shake (Evening)
560 cals | 44g protein | 24g carbs | ~360 mg sodium
*Daily Totals
- Calories: 3,260–3,315
- Protein: 253–254g
- Carbs: 253–264g
- Fats: 96–101g
- Sodium: 2,270–2,500 mg
*Notes of the day.
This morning I was 190, still bouncing 185–190. Clock is ticking down to the next ramp‑up. Felt good overall, didn’t sleep the best.... 5.5 hrs broken up. I hate taking the sleep med, but I think it’ll happen tonight as I need a long one. Working through the med system for this sleep study has been bs. I’ll keep after it.
*Bodybuilding News today
Tomorrow is the Arnold UK, and the storylines finally lined up clean.
Classic Physique:
Mike Sommerfeld actually made weight this time 203.6 lbs no drama, no scale, no hair gate chaos, no “almost made it.” Wesley Vissers is in and looking sharp, so we finally get the clean Classic showdown everyone wanted. Structure vs flow, champion momentum vs aesthetic precision. This one’s real.
Open Bodybuilding:
Andrew Jacked is the obvious favorite, but this lineup has real movers.
Brandon Curry brings champion pedigree and is the one guy who can match Andrew’s silhouette if he’s on. Martin Fitzwater is the riser with momentum he’s been climbing every show and could force his way into the first callout if the IFBB doesn't knee cap him! Mohamed Foda is coming off the Detroit Pro win and has zero pressure, which makes him dangerous. Akim Williams and Hassan Mostafa bring the freak factor, and if either nails conditioning, they can disrupt the whole flow of comparisons. Blessing Awodibu and Patrick Moore round out the lineup with very different strengths, one brings pop and fullness, the other brings clean lines and structure.
This isn’t a soft lineup. If Andrew is even slightly off 5%, someone’s taking his spot. But I don't see it. Next I want Sampson and Jacked on the stage.
*USP KEEPS RISING
Rest day on paper, not in execution. Kept the system moving with house chores, HR stayed 125–135 for 30 minutes on the treadmill, and stayed locked in on the nutrition. Recovery is part of the growth cycle... the goal right now is simple: add size, add mass, stay disciplined.
*Meals & Macros
*Meal 1 — Oatmeal & Eggs
500 cals | 32g protein | 54g carbs | ~220 mg sodium
*Meal 2 — Shake #1
280 cals | 22g protein | 12g carbs | ~180 mg sodium
.Meal 3 — Chicken & Rice
610 cals | 58g protein | 60g carbs | ~420 mg sodium
*Meal 4 — Shake #2
280 cals | 22g protein | 12g carbs | ~180 mg sodium
*Meal 5 — Rice Cakes + Almond Butter
380 cals | 12g protein | 42g carbs | ~120 mg sodium
*Meal 6 — Gluten‑Free Spaghetti + 8 oz Lean Beef + Ragu Chunky Garden
705–760 cals | 63–64g protein | 49–60g carbs | 790–1,020 mg sodium
I’m kinda enjoying this one for the rest‑day dinner lately.
*Meal 7 — Double Shake (Evening)
560 cals | 44g protein | 24g carbs | ~360 mg sodium
*Daily Totals
- Calories: 3,260–3,315
- Protein: 253–254g
- Carbs: 253–264g
- Fats: 96–101g
- Sodium: 2,270–2,500 mg
*Notes of the day.
This morning I was 190, still bouncing 185–190. Clock is ticking down to the next ramp‑up. Felt good overall, didn’t sleep the best.... 5.5 hrs broken up. I hate taking the sleep med, but I think it’ll happen tonight as I need a long one. Working through the med system for this sleep study has been bs. I’ll keep after it.
*Bodybuilding News today
Tomorrow is the Arnold UK, and the storylines finally lined up clean.
Classic Physique:
Mike Sommerfeld actually made weight this time 203.6 lbs no drama, no scale, no hair gate chaos, no “almost made it.” Wesley Vissers is in and looking sharp, so we finally get the clean Classic showdown everyone wanted. Structure vs flow, champion momentum vs aesthetic precision. This one’s real.
Open Bodybuilding:
Andrew Jacked is the obvious favorite, but this lineup has real movers.
Brandon Curry brings champion pedigree and is the one guy who can match Andrew’s silhouette if he’s on. Martin Fitzwater is the riser with momentum he’s been climbing every show and could force his way into the first callout if the IFBB doesn't knee cap him! Mohamed Foda is coming off the Detroit Pro win and has zero pressure, which makes him dangerous. Akim Williams and Hassan Mostafa bring the freak factor, and if either nails conditioning, they can disrupt the whole flow of comparisons. Blessing Awodibu and Patrick Moore round out the lineup with very different strengths, one brings pop and fullness, the other brings clean lines and structure.
This isn’t a soft lineup. If Andrew is even slightly off 5%, someone’s taking his spot. But I don't see it. Next I want Sampson and Jacked on the stage.
*USP KEEPS RISING
DAY 1 PUSH WORK
CHEST | SHOULDERS | TRIS
*Got in early. The usual cleaned up some messes left for me by everyone including myself after that. 20‑rep push‑up bursts, mobility between rounds. Still using some yoga stretchs this morning too Feeling not so tight after the work is done. Stretched pecs, arms, and back until everything felt primed. And heavy metal as normal playing in the background.
*The garage was a bit cluttered from other projects, needed to clean up the family catch all bs. Hit the treadmill for 35 minutes, mixing it up. I did 90 lb on the leg Press, mainly to stretch deep on the legs and ass just to add something in.
*Dumbbell Bench Press
12–18 reps × 5 sets
Started with the 70 this is starting to feel pretty good in hand. the strength came in smoothly. 15 clean reps, locked‑in form, chest doing exactly what it was told. Tight, controlled, disrespectfully squeezed as I always do.
*Incline Dumbbell Flyes — 15°
10–15 reps × 4 sets
15s in hand, full stretch, slow squeeze. Kept everything in line and pulling on the chest deep. Moving the angle of the arms I can feel different parts of the chest firing off. I did try 20 lbs but it was a bit uncomfortable and could feel the front delt trying to take over.
*Triceps Rope Pushdowns — 75 lbs
10–15 reps × 4 sets
Stack heavy last time so droppedthe weight 5lbs, higher reps. Hit 18 reps first set, tris burning hit 12 on the rest. Clean lockouts, no shortcuts, just pressure cooking.
*Cable Lateral Raises
12–18 reps × 5 sets
Cross‑cable setup lighting all three delt heads. 10 lbs, keeping on track, run it up to 20 first set, and hitting 15, 2-4 sets. And 10 the last but doing partials to cook the delts as much as possible
*Seated Overhead Dumbbell Press (Arnold Press)
8–12 reps × 5 sets
Bench nearly vertical, 30s rotating up. Only 10 reps per set today. Last set hit 12. Grinding the burn in. Imagining the micro damage happening for the signal to grow.
*DAILY FUEL BREAKDOWN
- Calories: 3,085
- Protein: 260g
- Carbs: ~360–380g
- Fat: ~65–75g
- Sodium: ~3,800–4,400mg
- Meals: 6 total
*OVERALL NOTES
Today I felt pretty good, 6.75 hrs sleep thats a lot better than most. Still making a point to keep pressure on for the sleep study bothering my doc today that he reassured me that my referral is in a town an hour away from me but still none the less the other place would not even pick up the phone. Going to schedule blood work to be done soon too. So time for the push is close! TEAM USP will have my back and looking forward to some great progress.
*BODYBUILDING TEAM USP — DAILY NEWS BLOCK 3/27/26 ARNOLD UK RESULTS
CLASSIC PHYSIQUE — RESULTS ARE IN
Mike Sommerfeld walked in with something to prove and walked out with the Arnold UK title.
Wesley Vissers pushed him the entire way, but Mike’s density + crispness sealed it.
Final Placings
- 1st. Mike Sommerfeld
Redemption arc complete. One of the tightest looks he’s ever been. Flow + detail on point.
- 2nd. Wesley Vissers
Sharper than Ohio? legs improved, but not enough to overtake Mike. Even with a bit more mass.
- 3rd. Jorge Herrera
Breakout performance. Held his own in every comparison.
- 4th. Andrea Mammoli
Good structure, needed more pop. And do believe he can still add some size before his cap.
- 5th. Joaquim Camps Angel
Solid, but outgunned.
- 6th. Paul Kanu
Crowd loved him, but lineup was too deep.
- 7th. Sam Sulek
I was going to do just top 6 but everyone talks about him. He came in fuller at a bit of conditioning expense. He looked like he should be there.
*Classic Takeaway
This was the cleanest Classic battle of the season.
Sommerfeld’s win shakes up Olympia projections and resets the division’s momentum.
JOSEPH BAENA FIRST SHOW COMPLETE
Arnold’s son officially stepped onstage for the first time today.
* Key notes:
- Conditioning was better than expected for a debut.
- Posing was full classic Arnold energy wide shots, dramatic transitions.
- Stage presence still developing, but the crowd reacted big.
- Media already calling it a “legacy moment.”
This wasn’t about placing,it was about arriving, and he did. Look forward to see what he can do with his genetics.
* MEN’S OPEN RESULTS STILL PENDING
Andrew Jacked remains the expected winner, but official placings haven’t dropped yet.
TEAM USP SUMMARY BLOCK
Classic Physique delivered Sommerfeld took the win over a razorsharp Wesley. Personally I think Mike looks really good at his real cap and don't know why he was trying to be heavier than this as he looked more "Classic"
Men’s Open results pending, but Andrew looked dam good. And Brandon Curry was really impressive and his best look yet?... Of course Martin in at 3rd looked good. But not anything like the bag of chocolate in first. Iykyk
*TEAM USP keeps rising! You can too, come check and browse for yourself. New products any day soon.
CHEST | SHOULDERS | TRIS
*Got in early. The usual cleaned up some messes left for me by everyone including myself after that. 20‑rep push‑up bursts, mobility between rounds. Still using some yoga stretchs this morning too Feeling not so tight after the work is done. Stretched pecs, arms, and back until everything felt primed. And heavy metal as normal playing in the background.
*The garage was a bit cluttered from other projects, needed to clean up the family catch all bs. Hit the treadmill for 35 minutes, mixing it up. I did 90 lb on the leg Press, mainly to stretch deep on the legs and ass just to add something in.
*Dumbbell Bench Press
12–18 reps × 5 sets
Started with the 70 this is starting to feel pretty good in hand. the strength came in smoothly. 15 clean reps, locked‑in form, chest doing exactly what it was told. Tight, controlled, disrespectfully squeezed as I always do.
*Incline Dumbbell Flyes — 15°
10–15 reps × 4 sets
15s in hand, full stretch, slow squeeze. Kept everything in line and pulling on the chest deep. Moving the angle of the arms I can feel different parts of the chest firing off. I did try 20 lbs but it was a bit uncomfortable and could feel the front delt trying to take over.
*Triceps Rope Pushdowns — 75 lbs
10–15 reps × 4 sets
Stack heavy last time so droppedthe weight 5lbs, higher reps. Hit 18 reps first set, tris burning hit 12 on the rest. Clean lockouts, no shortcuts, just pressure cooking.
*Cable Lateral Raises
12–18 reps × 5 sets
Cross‑cable setup lighting all three delt heads. 10 lbs, keeping on track, run it up to 20 first set, and hitting 15, 2-4 sets. And 10 the last but doing partials to cook the delts as much as possible
*Seated Overhead Dumbbell Press (Arnold Press)
8–12 reps × 5 sets
Bench nearly vertical, 30s rotating up. Only 10 reps per set today. Last set hit 12. Grinding the burn in. Imagining the micro damage happening for the signal to grow.
*DAILY FUEL BREAKDOWN
- Calories: 3,085
- Protein: 260g
- Carbs: ~360–380g
- Fat: ~65–75g
- Sodium: ~3,800–4,400mg
- Meals: 6 total
*OVERALL NOTES
Today I felt pretty good, 6.75 hrs sleep thats a lot better than most. Still making a point to keep pressure on for the sleep study bothering my doc today that he reassured me that my referral is in a town an hour away from me but still none the less the other place would not even pick up the phone. Going to schedule blood work to be done soon too. So time for the push is close! TEAM USP will have my back and looking forward to some great progress.
*BODYBUILDING TEAM USP — DAILY NEWS BLOCK 3/27/26 ARNOLD UK RESULTS
CLASSIC PHYSIQUE — RESULTS ARE INMike Sommerfeld walked in with something to prove and walked out with the Arnold UK title.
Wesley Vissers pushed him the entire way, but Mike’s density + crispness sealed it.
Final Placings
- 1st. Mike Sommerfeld
Redemption arc complete. One of the tightest looks he’s ever been. Flow + detail on point.
- 2nd. Wesley Vissers
Sharper than Ohio? legs improved, but not enough to overtake Mike. Even with a bit more mass.
- 3rd. Jorge Herrera
Breakout performance. Held his own in every comparison.
- 4th. Andrea Mammoli
Good structure, needed more pop. And do believe he can still add some size before his cap.
- 5th. Joaquim Camps Angel
Solid, but outgunned.
- 6th. Paul Kanu
Crowd loved him, but lineup was too deep.
- 7th. Sam Sulek
I was going to do just top 6 but everyone talks about him. He came in fuller at a bit of conditioning expense. He looked like he should be there.
*Classic Takeaway
This was the cleanest Classic battle of the season.
Sommerfeld’s win shakes up Olympia projections and resets the division’s momentum.
JOSEPH BAENA FIRST SHOW COMPLETEArnold’s son officially stepped onstage for the first time today.
* Key notes:
- Conditioning was better than expected for a debut.
- Posing was full classic Arnold energy wide shots, dramatic transitions.
- Stage presence still developing, but the crowd reacted big.
- Media already calling it a “legacy moment.”
This wasn’t about placing,it was about arriving, and he did. Look forward to see what he can do with his genetics.
* MEN’S OPEN RESULTS STILL PENDING
Andrew Jacked remains the expected winner, but official placings haven’t dropped yet.
TEAM USP SUMMARY BLOCKClassic Physique delivered Sommerfeld took the win over a razorsharp Wesley. Personally I think Mike looks really good at his real cap and don't know why he was trying to be heavier than this as he looked more "Classic"
Men’s Open results pending, but Andrew looked dam good. And Brandon Curry was really impressive and his best look yet?... Of course Martin in at 3rd looked good. But not anything like the bag of chocolate in first. Iykyk
*TEAM USP keeps rising! You can too, come check and browse for yourself. New products any day soon.
DAY 2 — PULL | BACK • BICEPS • REAR DELTS
*Back to do some work, tunes on. Put in on a random mix. Some of today's music is just crap. Or me just being old. No...it is shit. Did some yoga stretchs before the treadmill feeling pretty good.
*45 minutes on the treadmill at a steady 125–135 BPM
*Bent‑Over Barbell Rows
50 lbs — 15, 15, 15
Back instantly took fire. Hinge locked, bar path clean, reps and feeling good, powered down on this, it felt good.
*Lat Pulldowns (Wide + Unilateral)
95 on the stack , 45 for uni.
Wide‑to‑narrow rotation for 16–18 reps across 6 sets.
Unilateral rounds pushed past 20 ... pure fire in the lats.
Elbow‑to‑hip cue is the way!
*Seated Cable Rows
120lbs today — 15, 15, 15
Full resets, tight pulls, 90‑second discipline.
Strength shows up when structure does.
*Face Pulls
30 lbs. 20 reps
Rear delts growling a death‑metal, as well as myself
*Seated Cable Dumbbell Curls
85 lbs
Set 1: 12 slow, surgical reps
Set 5: 8 full reps + 6 partials
Arms pumped to the max, love the feeling off this one.
*Pullovers
65 lb dumbbell — 3×20
Sideways on the bench, letting gravity peel the lats open.
Last set slowed to carve out width with intent. This is cookie cutter planning.
* Extra sets, bench then in a laying curl,
90 seconds between sets
* laying bench curl 20 lbs x 3 sets, only can hit 10 on this on the first set. Then 8, following a 6. And pitiful partials, till dropped.
*DAILY FUEL BREAKDOWN
- Total Calories: 2,800
- Total Protein: 250g
- Total Carbs: ~360–380g
- Total Fat: ~65–75g
- Total Sodium: ~3,800–4,400mg
- Got an awesome 1/2 gallon jug of honey from a friend today, raw unfiltered from Idaho. Has a lot of pollen in it/ peckon.
*OVERALL NOTES — Wings getting hit every workout day, Arms thickening. Blueprint locking in.
TEAM USP ALWAYS LOCK IN. ARNOLD UK JUST SHOOK THE SEASON.
Momentum isn’t given. It’s taken. And today? A few athletes took everything they needed heading into Olympia season. Let’s run it clean, aggressive, and exactly how TEAM USP delivers it.
MEN’S OPEN
1, Andrew Jacked
Two Arnolds in one month. That’s not a win streak, that’s a hostile takeover. And a Million dollars in a month!
* Front shots are cartoonish.
* Flow + height + silhouette = nightmare matchup for anyone not named Hadi or Derek.
* This wasn’t luck. This was confirmation.
2 — Brandon Curry
Still polished. Still round. Still dangerous. But Andrew’s structure made him look a step behind.
* Needs sharper condition or more pop to flip this script. Still a great look from Brandon. I was happy for him.
3, Patrick Moore
Shape is elite. Presentation elite.
* Back density still the limiter, but this was a real return to relevance.
4, Martin Fitzwater
Big, gritty, but lacked the finesse to break into that top 3 today. Definitely had a wattery look.
*When the lineup is this aesthetic-heavy, any imbalance gets punished.
Rest of the pack: Blessing, Akim, Abou, Hassan, solid, but none forced the judges to rethink the hierarchy.
MEN’S PHYSIQUE
Winner, Vitor Chaves
That silhouette is textbook modern MP.
* Tight. Dry. Zero wasted motion.
* This look can absolutely disrupt Olympia callouts.
*BIKINI
Winner — Ashlyn Little
Balanced, crisp, and confident.
* Nothing overpowering, nothing missing.
* Judges love this kind of “complete but not excessive” look. So doing I.
* FITNESS
Winner, Michelle Fredua‑Mensah
Routine + physique = problem for the division.
* She’s not winning on performance alone the body matches the skill.
- Every show she enters becomes “who can actually beat her.”
WELLNESS
Winner, Rayane Fogal
Lower body dominance with upper body balance dialed in.
* Full, round, tight no spill, no blur.
* First‑callout Olympia potential written all over it.
* PRO WHEELCHAIR
Winner, James Berger
Density + detail + stage command.
* Upper body separation stood out immediately.
* This win elevates him into real Olympia conversation.
OVERALL TAKEAWAYS
* Andrew Jacked just turned hype into historic momentum.
* Bikini, Wellness, and Men’s Physique all got new legit Olympia threats.
* Fitness is Michelle’s world until someone proves otherwise.
* Depth across divisions is getting wild nobody coasts into an Arnold anymore.
*USP NOTES
Sharp show. Clear winners. No confusion on the scorecards. No cry baby bs.
Andrew’s double‑Arnold month is the headline, but the real story is how many divisions now have new disruptors heading into Olympia season.
*TEAM USP stays locked in, momentum doesn’t wait.
* USP leveling up! Raises the bar again. Come take a look for yourself.
*Back to do some work, tunes on. Put in on a random mix. Some of today's music is just crap. Or me just being old. No...it is shit. Did some yoga stretchs before the treadmill feeling pretty good.
*45 minutes on the treadmill at a steady 125–135 BPM
*Bent‑Over Barbell Rows
50 lbs — 15, 15, 15
Back instantly took fire. Hinge locked, bar path clean, reps and feeling good, powered down on this, it felt good.
*Lat Pulldowns (Wide + Unilateral)
95 on the stack , 45 for uni.
Wide‑to‑narrow rotation for 16–18 reps across 6 sets.
Unilateral rounds pushed past 20 ... pure fire in the lats.
Elbow‑to‑hip cue is the way!
*Seated Cable Rows
120lbs today — 15, 15, 15
Full resets, tight pulls, 90‑second discipline.
Strength shows up when structure does.
*Face Pulls
30 lbs. 20 reps
Rear delts growling a death‑metal, as well as myself
*Seated Cable Dumbbell Curls
85 lbs
Set 1: 12 slow, surgical reps
Set 5: 8 full reps + 6 partials
Arms pumped to the max, love the feeling off this one.
*Pullovers
65 lb dumbbell — 3×20
Sideways on the bench, letting gravity peel the lats open.
Last set slowed to carve out width with intent. This is cookie cutter planning.
* Extra sets, bench then in a laying curl,
90 seconds between sets
* laying bench curl 20 lbs x 3 sets, only can hit 10 on this on the first set. Then 8, following a 6. And pitiful partials, till dropped.
*DAILY FUEL BREAKDOWN
- Total Calories: 2,800
- Total Protein: 250g
- Total Carbs: ~360–380g
- Total Fat: ~65–75g
- Total Sodium: ~3,800–4,400mg
- Got an awesome 1/2 gallon jug of honey from a friend today, raw unfiltered from Idaho. Has a lot of pollen in it/ peckon.
*OVERALL NOTES — Wings getting hit every workout day, Arms thickening. Blueprint locking in.
TEAM USP ALWAYS LOCK IN. ARNOLD UK JUST SHOOK THE SEASON.
Momentum isn’t given. It’s taken. And today? A few athletes took everything they needed heading into Olympia season. Let’s run it clean, aggressive, and exactly how TEAM USP delivers it.
MEN’S OPEN
1, Andrew Jacked
Two Arnolds in one month. That’s not a win streak, that’s a hostile takeover. And a Million dollars in a month!
* Front shots are cartoonish.
* Flow + height + silhouette = nightmare matchup for anyone not named Hadi or Derek.
* This wasn’t luck. This was confirmation.
2 — Brandon Curry
Still polished. Still round. Still dangerous. But Andrew’s structure made him look a step behind.
* Needs sharper condition or more pop to flip this script. Still a great look from Brandon. I was happy for him.
3, Patrick Moore
Shape is elite. Presentation elite.
* Back density still the limiter, but this was a real return to relevance.
4, Martin Fitzwater
Big, gritty, but lacked the finesse to break into that top 3 today. Definitely had a wattery look.
*When the lineup is this aesthetic-heavy, any imbalance gets punished.
Rest of the pack: Blessing, Akim, Abou, Hassan, solid, but none forced the judges to rethink the hierarchy.
MEN’S PHYSIQUE
Winner, Vitor Chaves
That silhouette is textbook modern MP.
* Tight. Dry. Zero wasted motion.
* This look can absolutely disrupt Olympia callouts.
*BIKINI
Winner — Ashlyn Little
Balanced, crisp, and confident.
* Nothing overpowering, nothing missing.
* Judges love this kind of “complete but not excessive” look. So doing I.
* FITNESS
Winner, Michelle Fredua‑Mensah
Routine + physique = problem for the division.
* She’s not winning on performance alone the body matches the skill.
- Every show she enters becomes “who can actually beat her.”
WELLNESS
Winner, Rayane Fogal
Lower body dominance with upper body balance dialed in.
* Full, round, tight no spill, no blur.
* First‑callout Olympia potential written all over it.
* PRO WHEELCHAIR
Winner, James Berger
Density + detail + stage command.
* Upper body separation stood out immediately.
* This win elevates him into real Olympia conversation.
OVERALL TAKEAWAYS
* Andrew Jacked just turned hype into historic momentum.
* Bikini, Wellness, and Men’s Physique all got new legit Olympia threats.
* Fitness is Michelle’s world until someone proves otherwise.
* Depth across divisions is getting wild nobody coasts into an Arnold anymore.
*USP NOTES
Sharp show. Clear winners. No confusion on the scorecards. No cry baby bs.
Andrew’s double‑Arnold month is the headline, but the real story is how many divisions now have new disruptors heading into Olympia season.
*TEAM USP stays locked in, momentum doesn’t wait.
* USP leveling up! Raises the bar again. Come take a look for yourself.
TEAM USP — DAY 3: Legs, Calves & Abs
Lower body got worked over, core got sliced.
Still my work Never stops! TEAM USP STYLE!
*Leg Press
6 plates or 270lbs, stance locked wide today.
Paused reps, no softness. Smooth and controlled.
4×12 — quads BURNS instantly lights up on the inside way more than neutral. Will play more with this. Will be increasing work with ped load going up. And that's in progress now.
*Cable Crunches
Added weight for 80 lbs, to 120 rib cage crushed down, spine arched, hips pulling through.
Old rib seems not to like this one, but didn’t stop a single rep.
Controlled and systemic.
And doing 6 sets. This cut it down to 15 reps and 6 sets. Still I feel I can do way more lbs, And plan to add more after stability on this is 100
* Romanian Deadlifts
140 lbs, back loosened, belt tight. Hamstrings lit up.
10 on the opener, then strategic 8s to keep the tank primed.
* Calf Raises
135 lbs on a 2‑inch platform, heels hanging deep.
Stretch, squeeze, repeat.
Calves started cramping a bit again, they have been this way dropping clen in from time to time.
* Hanging Leg Raises
Weighted sets with 5 lbs on the feet.
Strict, no sway.
Abs torched, rib still there... growling
*Smith Machine Squats
225 lbs, neutral stance, tempo locked.
8 → 10 → matched again for sets 3 & 4.
Reps climbing soon.
* Hack squat started this off light as the finish touch 135 on, 3 sets narrow stance, toes pushed down 12, 10, 10. Cooked quads!
Daily Totals
- Calories: ~3,050
- Protein: ~260g
-Fats:~75g
- Carbs: Moderate‑high (ideal for recovery)
- Fats: Controlled, mostly from eggs + almond butter
*Notes of the Day
Rest day tomorrow. Carbs going up for recovery, extra cup of rice in da cooker, GH ( more iu's soon) and glucose control as normal.
Tank gets refilled because the body definitely needs it.
Wings still really sore to just a bit. They’re getting pushed on extra and the bi's too. Try to get the v more pronounced with at least 18" arms. Or die!
* DAILY BODYBUILDING NEWS, TEAM USP DEEP CUTS (03/29/26)
* Underground Shockwave: Brazil’s Musclecontest Londrina Quietly Becoming a Talent Filter
While everyone’s eyes are glued to the Arnold UK weekend, Brazil’s NPC Worldwide Musclecontest Londrina ran today and insiders are whispering that this show is becoming a “pre‑Pro proving ground” for athletes who don’t want to get buried in U.S. lineups.
- Judges reportedly tested new scoring emphasis on density over dryness, a shift that could ripple into early‑season IFBB Pro shows.
- Several coaches on Brazilian IG stories hinted that two unknown heavyweights showed “Olympia‑tier legs” but are staying anonymous until their next outing.
- This is the type of show where future monsters appear before the world knows their names.
*TEAM USP Take:
This is the kind of energy we respect athletes building in silence, showing up with legs that rewrite the room. No hype, just violence in the gym.
* IFBB Pro League Quietly Updates 2026 Division Flow — And Nobody’s Talking About the Real Implication
The updated 2026 IFBB Pro schedule dropped this month, but the deep detail nobody is discussing:
The travel pattern + division spacing suggests the league is testing athlete fatigue management as a competitive variable.
- The Detroit Pro → Arnold UK → Puerto Rico Pro sequence forces athletes to choose between chasing points or preserving peak form.
- Classic Physique athletes have the tightest cluster, meaning conditioning consistency will separate contenders from pretenders.
- Masters divisions are getting more spotlighted dates, this is strategic. The league is building a multi‑tier fan ecosystem, not just Open hype.
*TEAM USP Take:
This is chess. The league is forcing athletes to pick their battles. Only the disciplined survive a schedule built to expose weak prep cycles.
* Center Podium’s 2026 NPC Expansion Is Creating a New Athlete Pipeline
Center Podium’s 2026 rollout is being slept on, but it’s quietly becoming the most athlete‑friendly NPC ecosystem outside the U.S. coasts.
- Kazakhstan’s NPC Pro Qualifier is pulling in Eastern European talent that used to funnel into Spain or Prague.
- Production quality is now rivaling IFBB Pro shows—this is brand warfare, not just event hosting.
- Their athlete testimonials point to a trend: first‑timers are skipping local shows and jumping straight into Center Podium events for exposure.
* TEAM USP Take:
This is how new stars are born—skip the small pond, jump into the fire, and let the lights expose who’s real.
* Arnold Classic 2026 Prize Money Spike Is Masking a Bigger Shift
Everyone saw the headlines about the 20% prize money increase for the Men’s Open at the Arnold Classic. But the deeper layer:
- The judging panel changes are designed to reduce political scoring variance.
- Behind the scenes, forums are buzzing that this is a test run for Olympia‑level scoring reform.
- If this sticks, athletes who rely on “name value” over physique will get exposed.
* TEAM USP Take:
Good. Let the stage be the equalizer. If your physique isn’t undeniable, the new scoring system will bury you.
*USP OVERALL NOTES
- The sport is shifting toward density, durability, and travel‑proof conditioning.
- Unknown athletes from Brazil and Eastern Europe are emerging as the next threat class.
- Federations are tightening scoring systems, politics losing ground, physiques gaining ground.
- 2026 is shaping up as the year where “silent grinders” dethrone the loud names.
- TEAM USP stays ahead because we read the undercurrent, not the headlines.
*TEAM USP NEW PRODUCTS COMING SOON!!!
Lower body got worked over, core got sliced.
Still my work Never stops! TEAM USP STYLE!
*Leg Press
6 plates or 270lbs, stance locked wide today.
Paused reps, no softness. Smooth and controlled.
4×12 — quads BURNS instantly lights up on the inside way more than neutral. Will play more with this. Will be increasing work with ped load going up. And that's in progress now.
*Cable Crunches
Added weight for 80 lbs, to 120 rib cage crushed down, spine arched, hips pulling through.
Old rib seems not to like this one, but didn’t stop a single rep.
Controlled and systemic.
And doing 6 sets. This cut it down to 15 reps and 6 sets. Still I feel I can do way more lbs, And plan to add more after stability on this is 100
* Romanian Deadlifts
140 lbs, back loosened, belt tight. Hamstrings lit up.
10 on the opener, then strategic 8s to keep the tank primed.
* Calf Raises
135 lbs on a 2‑inch platform, heels hanging deep.
Stretch, squeeze, repeat.
Calves started cramping a bit again, they have been this way dropping clen in from time to time.
* Hanging Leg Raises
Weighted sets with 5 lbs on the feet.
Strict, no sway.
Abs torched, rib still there... growling
*Smith Machine Squats
225 lbs, neutral stance, tempo locked.
8 → 10 → matched again for sets 3 & 4.
Reps climbing soon.
* Hack squat started this off light as the finish touch 135 on, 3 sets narrow stance, toes pushed down 12, 10, 10. Cooked quads!
Daily Totals
- Calories: ~3,050
- Protein: ~260g
-Fats:~75g
- Carbs: Moderate‑high (ideal for recovery)
- Fats: Controlled, mostly from eggs + almond butter
*Notes of the Day
Rest day tomorrow. Carbs going up for recovery, extra cup of rice in da cooker, GH ( more iu's soon) and glucose control as normal.
Tank gets refilled because the body definitely needs it.
Wings still really sore to just a bit. They’re getting pushed on extra and the bi's too. Try to get the v more pronounced with at least 18" arms. Or die!
* DAILY BODYBUILDING NEWS, TEAM USP DEEP CUTS (03/29/26)
* Underground Shockwave: Brazil’s Musclecontest Londrina Quietly Becoming a Talent Filter
While everyone’s eyes are glued to the Arnold UK weekend, Brazil’s NPC Worldwide Musclecontest Londrina ran today and insiders are whispering that this show is becoming a “pre‑Pro proving ground” for athletes who don’t want to get buried in U.S. lineups.
- Judges reportedly tested new scoring emphasis on density over dryness, a shift that could ripple into early‑season IFBB Pro shows.
- Several coaches on Brazilian IG stories hinted that two unknown heavyweights showed “Olympia‑tier legs” but are staying anonymous until their next outing.
- This is the type of show where future monsters appear before the world knows their names.
*TEAM USP Take:
This is the kind of energy we respect athletes building in silence, showing up with legs that rewrite the room. No hype, just violence in the gym.
* IFBB Pro League Quietly Updates 2026 Division Flow — And Nobody’s Talking About the Real Implication
The updated 2026 IFBB Pro schedule dropped this month, but the deep detail nobody is discussing:
The travel pattern + division spacing suggests the league is testing athlete fatigue management as a competitive variable.
- The Detroit Pro → Arnold UK → Puerto Rico Pro sequence forces athletes to choose between chasing points or preserving peak form.
- Classic Physique athletes have the tightest cluster, meaning conditioning consistency will separate contenders from pretenders.
- Masters divisions are getting more spotlighted dates, this is strategic. The league is building a multi‑tier fan ecosystem, not just Open hype.
*TEAM USP Take:
This is chess. The league is forcing athletes to pick their battles. Only the disciplined survive a schedule built to expose weak prep cycles.
* Center Podium’s 2026 NPC Expansion Is Creating a New Athlete Pipeline
Center Podium’s 2026 rollout is being slept on, but it’s quietly becoming the most athlete‑friendly NPC ecosystem outside the U.S. coasts.
- Kazakhstan’s NPC Pro Qualifier is pulling in Eastern European talent that used to funnel into Spain or Prague.
- Production quality is now rivaling IFBB Pro shows—this is brand warfare, not just event hosting.
- Their athlete testimonials point to a trend: first‑timers are skipping local shows and jumping straight into Center Podium events for exposure.
* TEAM USP Take:
This is how new stars are born—skip the small pond, jump into the fire, and let the lights expose who’s real.
* Arnold Classic 2026 Prize Money Spike Is Masking a Bigger Shift
Everyone saw the headlines about the 20% prize money increase for the Men’s Open at the Arnold Classic. But the deeper layer:
- The judging panel changes are designed to reduce political scoring variance.
- Behind the scenes, forums are buzzing that this is a test run for Olympia‑level scoring reform.
- If this sticks, athletes who rely on “name value” over physique will get exposed.
* TEAM USP Take:
Good. Let the stage be the equalizer. If your physique isn’t undeniable, the new scoring system will bury you.
*USP OVERALL NOTES
- The sport is shifting toward density, durability, and travel‑proof conditioning.
- Unknown athletes from Brazil and Eastern Europe are emerging as the next threat class.
- Federations are tightening scoring systems, politics losing ground, physiques gaining ground.
- 2026 is shaping up as the year where “silent grinders” dethrone the loud names.
- TEAM USP stays ahead because we read the undercurrent, not the headlines.
*TEAM USP NEW PRODUCTS COMING SOON!!!
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