Thank you brother
Approved Log Transformation Cycle Log with US-Pharmacies
- Thread starter James Creeper
- Start date
TEAM USP — DAY 3: Legs, Calves & Abs 
Lower body got worked over, core got sliced.
Still my work Never stops! TEAM USP STYLE!
*Leg Press
6 plates or 270lbs, stance locked neutral today.
Paused reps, no softness. Smooth and controlled.
4×12, quads BURNS instantly lights up on the front. I'm struggling with control in my feet to keep my toes forward. And not wanting to point out in wide and neutral.
*Cable Crunches
Added weight for 80 lbs, to 120 this time jumped it to 140. crushed down, spine arched, hips pulling through.
rib never seems to like this one, but didn’t stop a single rep.
Controlled and systemic.
And doing 5 instead of 6 sets. This cut it down to 15 reps and 5 sets. Still I feel I can do more lbs, And plan to add more after stability comes is level.
• Romanian Deadlifts
140 lbs, back loosened, belt tight. Hamstrings lit up.
10 on the opener, then strategic 8s to keep the tank primed.
• Calf Raises
135 lbs on a 2‑inch platform, heels hanging deep.
Stretch, squeeze, repeat.
• Hanging Leg Raises
Weighted sets with 5 lbs on the feet.
Strict, no sway.
Abs torched, rib still there as normal.
• Smith Machine Squats
225 lbs, neutral stance, tempo locked.
8, 10, matched again for sets 3 & 4.
• Hack squat started this off light as the finish touch 135 on, 3 sets wide stance, toes pushed down 12, 10, 10. quads done!
Daily Totals
- Calories: ~3,150
- Protein: ~280g
-Fats:~75g
- Carbs: Moderate‑high (ideal for recovery)
- Fats: Controlled, mostly from eggs + almond butter
• Notes of the Day
Rest day tomorrow. Carbs going up for recovery, extra cup of rice in da cooker, GH up ( 2 iu's ) and glucose control as normal. Eat a bit extra tomorrow, start planning a deload. Get ready to push harder and put on some size.
Definitely feel joints are asking for time off or just a lighter load for a week or 2.
TEAM USP DAILY BODYBUILDING NEWS STORIES + 1 VERIFIED SHOW RESULT
April 7, 2026
• Samson Dauda Quietly Filming a Full Prep Documentary
Multiple behind‑the‑scenes clips leaked today showing Samson with a full camera crew during training, meals, and posing sessions.
This isn’t a vlog this looks like a Netflix‑style long‑form project.
Note
Samson is positioning himself as a global star, not just a competitor. This is the biggest media move he’s made yet.
• Derek Lunsford Spotted Training With a Surprise Guest. Heavy Back Day.
Derek was filmed today training with a top‑level Classic Physique athlete (identity blurred in the clip). * I couldn't make out who it was
The session was brutal heavy rows, high‑volume pulldowns, and Derek looking thicker than he has all offseason.
Note
Derek rarely trains with other pros. When he does, it’s usually right before a major push.
• Regan Grimes Confirms He’s Moving to Dubai for Prep
Regan announced he’s relocating to Dubai for the next 6–8 months to train under a new coaching structure and access better recovery tools.
Note
Dubai is becoming the new Mecca for bodybuilding prep and Regan is betting big on a full environment change.
• Chris Bumstead Drops a “No More Playing Nice” Message
CBum posted a rare aggressive caption today:
> “I’m done being comfortable.”
Paired with a grainy, low‑light posing clip showing a noticeably thicker back.
• This is the first time in months he’s hinted at a mindset shift — and the timing is interesting with Classic getting deeper.
• Big Ramy’s Camp Confirms He’s Testing a New Training Split
Ramy’s team posted that he’s experimenting with a 6‑day rotation focusing on frequency over volume.
He’s also adding more machine‑based work to protect joints.
Note
This is the first structural change we’ve seen from Ramy in years and it signals he’s not done yet.
• Coach Milos Sarcev Says a “Top Open Guy” Is Secretly Prepping for a Summer Show
Milos went live today and said one of the top 10 Olympia athletes is prepping for a surprise summer appearance.
He refused to name the athlete.
Note
This could shake up qualification pathways and force other contenders to adjust their timelines. Any guesses who it is?
• Sam Sulek Posts a Rare “Off‑Day Reality” Video
Sam dropped a clip showing his full off‑day routine:
- Low‑key meals
- Mobility work
- Light pump session
- No stimulants
- Early bedtime
NOTE
Fans rarely see Sam in “maintenance mode.” This is the most transparent he’s been about recovery. It shows me that he is more serious about this as he goes. I like it!
• NEW SUPPLEMENT COMPANY SIGNINGS MARKET MOVEMENT
Three notable moves today:
- A Classic Physique Olympian signed with a new UK‑based brand
- A top Bikini pro joined a Korean wellness company
- A rising Men’s Open athlete signed with a US startup brand
Note
Sponsorships are shifting toward international companies the money is moving overseas.
VERIFIED SHOW RESULTS — IFBB TAIWAN PRO (APRIL 3, 2026)
Bikini. Top 10
1. Amanda Lee
2. Man Chen Wang
3. Nittaya Kongthun
4. Dahye Jeon
5. Irene Iravedra
6. Vlakh Mariia
7. Chieh Chu
8. Wendy Tsai
9. Sophia Wai Pik
Men’s Physique Winner
1. Farouq Ishimoto
Fit Model Top 10
1. Seojin Cheong
2. Myra Golloso
3. A Reum Song
4. Poru Lin
5. Hyejin Choi
6. Yeseul Lee
7. Eunhae Ko
8. Dabin Park
9. Pin Yu Chen
10. Angel Cheng
TEAM USP SUMMARY BLOCK Creeper's NOTES
- Samson filming a full documentary is the biggest media move of the week.
- Derek training with a Classic pro means he’s entering kill mode.
- Regan moving to Dubai is a massive environment shift could be career‑changing.
- CBum dropping the “no more comfortable” line is a warning shot. Is it real?
- Ramy changing his entire split means he’s not done.
- Milos teasing a surprise summer prep is going to shake the Open division.
- Sam Sulek showing off‑day reality is rare transparency. They grow up so quick
- Supplement signings show the money is shifting globally.
*TEAM USP NEW PRODUCTS DROPPED
Lower body got worked over, core got sliced.
Still my work Never stops! TEAM USP STYLE!
*Leg Press
6 plates or 270lbs, stance locked neutral today.
Paused reps, no softness. Smooth and controlled.
4×12, quads BURNS instantly lights up on the front. I'm struggling with control in my feet to keep my toes forward. And not wanting to point out in wide and neutral.
*Cable Crunches
Added weight for 80 lbs, to 120 this time jumped it to 140. crushed down, spine arched, hips pulling through.
rib never seems to like this one, but didn’t stop a single rep.
Controlled and systemic.
And doing 5 instead of 6 sets. This cut it down to 15 reps and 5 sets. Still I feel I can do more lbs, And plan to add more after stability comes is level.
• Romanian Deadlifts
140 lbs, back loosened, belt tight. Hamstrings lit up.
10 on the opener, then strategic 8s to keep the tank primed.
• Calf Raises
135 lbs on a 2‑inch platform, heels hanging deep.
Stretch, squeeze, repeat.
• Hanging Leg Raises
Weighted sets with 5 lbs on the feet.
Strict, no sway.
Abs torched, rib still there as normal.
• Smith Machine Squats
225 lbs, neutral stance, tempo locked.
8, 10, matched again for sets 3 & 4.
• Hack squat started this off light as the finish touch 135 on, 3 sets wide stance, toes pushed down 12, 10, 10. quads done!
Daily Totals
- Calories: ~3,150
- Protein: ~280g
-Fats:~75g
- Carbs: Moderate‑high (ideal for recovery)
- Fats: Controlled, mostly from eggs + almond butter
• Notes of the Day
Rest day tomorrow. Carbs going up for recovery, extra cup of rice in da cooker, GH up ( 2 iu's ) and glucose control as normal. Eat a bit extra tomorrow, start planning a deload. Get ready to push harder and put on some size.
Definitely feel joints are asking for time off or just a lighter load for a week or 2.
TEAM USP DAILY BODYBUILDING NEWS STORIES + 1 VERIFIED SHOW RESULT
April 7, 2026
• Samson Dauda Quietly Filming a Full Prep Documentary
Multiple behind‑the‑scenes clips leaked today showing Samson with a full camera crew during training, meals, and posing sessions.
This isn’t a vlog this looks like a Netflix‑style long‑form project.
Note
Samson is positioning himself as a global star, not just a competitor. This is the biggest media move he’s made yet.
• Derek Lunsford Spotted Training With a Surprise Guest. Heavy Back Day.
Derek was filmed today training with a top‑level Classic Physique athlete (identity blurred in the clip). * I couldn't make out who it was
The session was brutal heavy rows, high‑volume pulldowns, and Derek looking thicker than he has all offseason.
Note
Derek rarely trains with other pros. When he does, it’s usually right before a major push.
• Regan Grimes Confirms He’s Moving to Dubai for Prep
Regan announced he’s relocating to Dubai for the next 6–8 months to train under a new coaching structure and access better recovery tools.
Note
Dubai is becoming the new Mecca for bodybuilding prep and Regan is betting big on a full environment change.
• Chris Bumstead Drops a “No More Playing Nice” Message
CBum posted a rare aggressive caption today:
> “I’m done being comfortable.”
Paired with a grainy, low‑light posing clip showing a noticeably thicker back.
• This is the first time in months he’s hinted at a mindset shift — and the timing is interesting with Classic getting deeper.
• Big Ramy’s Camp Confirms He’s Testing a New Training Split
Ramy’s team posted that he’s experimenting with a 6‑day rotation focusing on frequency over volume.
He’s also adding more machine‑based work to protect joints.
Note
This is the first structural change we’ve seen from Ramy in years and it signals he’s not done yet.
• Coach Milos Sarcev Says a “Top Open Guy” Is Secretly Prepping for a Summer Show
Milos went live today and said one of the top 10 Olympia athletes is prepping for a surprise summer appearance.
He refused to name the athlete.
Note
This could shake up qualification pathways and force other contenders to adjust their timelines. Any guesses who it is?
• Sam Sulek Posts a Rare “Off‑Day Reality” Video
Sam dropped a clip showing his full off‑day routine:
- Low‑key meals
- Mobility work
- Light pump session
- No stimulants
- Early bedtime
NOTE
Fans rarely see Sam in “maintenance mode.” This is the most transparent he’s been about recovery. It shows me that he is more serious about this as he goes. I like it!
• NEW SUPPLEMENT COMPANY SIGNINGS MARKET MOVEMENT
Three notable moves today:
- A Classic Physique Olympian signed with a new UK‑based brand
- A top Bikini pro joined a Korean wellness company
- A rising Men’s Open athlete signed with a US startup brand
Note
Sponsorships are shifting toward international companies the money is moving overseas.
VERIFIED SHOW RESULTS — IFBB TAIWAN PRO (APRIL 3, 2026)Bikini. Top 10
1. Amanda Lee
2. Man Chen Wang
3. Nittaya Kongthun
4. Dahye Jeon
5. Irene Iravedra
6. Vlakh Mariia
7. Chieh Chu
8. Wendy Tsai
9. Sophia Wai Pik
Men’s Physique Winner
1. Farouq Ishimoto
Fit Model Top 10
1. Seojin Cheong
2. Myra Golloso
3. A Reum Song
4. Poru Lin
5. Hyejin Choi
6. Yeseul Lee
7. Eunhae Ko
8. Dabin Park
9. Pin Yu Chen
10. Angel Cheng
TEAM USP SUMMARY BLOCK Creeper's NOTES- Samson filming a full documentary is the biggest media move of the week.
- Derek training with a Classic pro means he’s entering kill mode.
- Regan moving to Dubai is a massive environment shift could be career‑changing.
- CBum dropping the “no more comfortable” line is a warning shot. Is it real?
- Ramy changing his entire split means he’s not done.
- Milos teasing a surprise summer prep is going to shake the Open division.
- Sam Sulek showing off‑day reality is rare transparency. They grow up so quick
- Supplement signings show the money is shifting globally.
*TEAM USP NEW PRODUCTS DROPPED
* TEAM USP Rest & Recovery Log
Rest day on paper, never in execution. Had an appointment for a car to get worked on at 8 am so got up at 3:30 to hit it early slamed down a rockstar zero sugar with a dash of collagen and creatine morning shots lets roll! stayed at 125-135 for 30 minutes on the treadmill, and stayed locked in on the nutrition. Recovery is part of the growth cycle... the goal right now is simple: add size, add mass, stay disciplined. Get ready for the go! And I have to put it I now did 5 x 5 pull–ups with the belt and 25 plate.
*Meals & Macros
*Meal 1 — Oatmeal & Eggs + 2 slices of turkey bacon only 5 grams of fat!
560 cals | 37g protein | 54g carbs | ~510 mg sodium
*Meal 2 — Shake #1
280 cals | 22g protein | 12g carbs | ~180 mg sodium
* Meal 3 — Chicken & Rice
610 cals | 58g protein | 60g carbs | ~420 mg sodium
*Meal 4 — Shake #2
280 cals | 22g protein | 12g carbs | ~180 mg sodium
*Meal 5 — Rice Cakes + Almond Butter
380 cals | 12g protein | 42g carbs | ~120 mg sodium
*Meal 6 — Gluten‑Free Spaghetti + 8 oz Lean Beef + Ragu Chunky Garden
705–760 cals | 63–64g protein | 49–60g carbs | 790–1,020 mg sodium
This feels like it breaking rules, but dam its good!
*Meal 7 — Double Shake (Evening)
560 cals | 44g protein | 24g carbs | ~360 mg sodium
*Daily Totals
- Calories: 3,260–3,365
- Protein: 253–270g
- Carbs: 253–264g
- Fats: 96–106 g
- Sodium: 2,270–2,700 mg
*Notes of the day.
This morning I was 187, I keep bouncing 185-190, clock is ticking, Felt good, didn't sleep the best 5.5 hr of broken up. Peed 3 times. And I refuse to keep usingthe sleep med. Anyways, I did get an appointment for the sleep study 5/16 to stay the night at the hospital. Not sure how it will go. But I am sure it will lead to some answers. I plan on doing a deload mini block, and running some bpc-157 and TB-500, and a few more iu's as well as backing off the ped load just to get a good reset before a solid push.
* TEAM USP DAILY BODYBUILDING NEWS — APRIL 8, 2026
Deep‑cut sweep across IFBB, NPC, INBA, and global circuits.
• NPC Taiwan Regionals — Fresh Uploads Hit Today
NPC News Online dropped brand‑new galleries for both:
- NPC Worldwide Open Regional Taiwan
- NPC Worldwide Natural Regional Taiwan
These are same‑day uploads, showing a wave of Asian amateurs tightening up ahead of mid‑season qualifiers.
USP Take:
Conditioning trends are shifting denser cores, sharper quad lines, and a clear push toward “stage‑ready early.” Asia is heating up faster than expected. I still love the mass monsters and hope that it still proves out in open class over just ascetic appeal.
• Andrew Jacked — Global Tour Still Dominating Headlines
Coverage continues on Andrew Jacked’s Olympia All‑Star Tour, with massive turnout in Leicester and nonstop momentum after sweeping Arnold U.S. and Arnold U.K. this season.
USP Take:
This is the kind of mid‑season PR surge that historically precedes a top‑2 Olympia threat. He’s controlling the narrative without even stepping on stage. Definitely see this shaking up Derek.
• Joseph Baena
Pro Card Earned at INBA Iron Gladiator
Joseph Baena earned his INBA Pro Card on April 4, 2026, after winning the INBA Iron Gladiator Classic Physique title.
This was only his second show ever.
• Breakdown
- Week 1: NPC Natural Colorado State — multiple wins across Bodybuilding & Classic
- Week 2: INBA Iron Gladiator Classic Physique win + Pro Card
- Federation choice: intentional drug‑tested, natural‑only
- Identity: building his own lane, not leaning on the Arnold name
- Stage presence: sword, shield, full gladiator theme, crowd‑killer
USP Take:
This isn’t a novelty arc anymore, Baena is officially a real contender in the natural Classic pipeline. The speed of progression is rare. I could only imagine if he jumped on how quick he could develop with team USP!
• Siberian Power Show 2026. Conditioning Standards Just Jumped
Fresh analysis highlights winners across seven divisions, with granite conditioning and balanced structure dominating the podium.
Standouts:
- Viktor Petrov — Men’s Open
- Andreas Kowalski — Classic Physique
- James Chen — Men’s Physique
- Sofia Mikhailova — Bikini
- Anna Volkov — Wellness
USP Take:
Judges are done tolerating “early‑season softness.” Everyone is coming in peeled. Expect this to influence U.S. pro shows by May. The caliber of this conditioning I like seeing.
• IFBB Charlotte Pro — Men’s Physique Shakeup
Results confirm Emanual Hunter taking the win with near‑perfect scoring.
Top 3:
1. Emanual Hunter
2. Carlos Asiedu Ocran
3. Jeremy Potvin
USP Take:
Hunter’s structure is Olympia‑caliber. Potvin staying in the mix keeps the division tight at the top.
• NPC Weekend Pipeline — April 10–11 Is Loaded
Upcoming shows confirmed:
- NPC Better Bodies Natural — April 10
- NPC Natural Steve Stone Metropolitan Championships — April 11
- NPC Worldwide Musclecontest Bahia & Excalibur — April 11
USP Take:
This weekend is a massive amateur filter expect a flood of new physiques entering the national‑qualifier funnel.
• TEAM USP (CREEPER’S) NOTES — APRIL 8, 2026
Aggressive. Clean. Direct. No fluff.
- Baena’s pro‑card confirmation is the real headline — second show ever and he’s already carving a lane. That’s momentum you can’t fake.
- Andrew Jacked is controlling the global energy without touching a stage — that’s dominance beyond bodybuilding.
- Taiwan’s uploads show amateurs pushing pro‑level sharpness early. The bar is rising everywhere.
- Siberian Power Show proves conditioning is the currency of 2026 — no one’s getting away with soft glutes or blurry lines.
- Charlotte Pro Men’s Physique is officially a war zone. Hunter is coming in like he wants Olympia smoke.
- This weekend’s NPC lineup is going to flood the pipeline expect new names, new physiques, and new threats.
TEAM USP stays ahead because we don’t just read the news, we dissect the landscape.
* USP KEEPS RISING, CHECK OUT THE NEW SELECTION!
Rest day on paper, never in execution. Had an appointment for a car to get worked on at 8 am so got up at 3:30 to hit it early slamed down a rockstar zero sugar with a dash of collagen and creatine morning shots lets roll! stayed at 125-135 for 30 minutes on the treadmill, and stayed locked in on the nutrition. Recovery is part of the growth cycle... the goal right now is simple: add size, add mass, stay disciplined. Get ready for the go! And I have to put it I now did 5 x 5 pull–ups with the belt and 25 plate.
*Meals & Macros
*Meal 1 — Oatmeal & Eggs + 2 slices of turkey bacon only 5 grams of fat!
560 cals | 37g protein | 54g carbs | ~510 mg sodium
*Meal 2 — Shake #1
280 cals | 22g protein | 12g carbs | ~180 mg sodium
* Meal 3 — Chicken & Rice
610 cals | 58g protein | 60g carbs | ~420 mg sodium
*Meal 4 — Shake #2
280 cals | 22g protein | 12g carbs | ~180 mg sodium
*Meal 5 — Rice Cakes + Almond Butter
380 cals | 12g protein | 42g carbs | ~120 mg sodium
*Meal 6 — Gluten‑Free Spaghetti + 8 oz Lean Beef + Ragu Chunky Garden
705–760 cals | 63–64g protein | 49–60g carbs | 790–1,020 mg sodium
This feels like it breaking rules, but dam its good!
*Meal 7 — Double Shake (Evening)
560 cals | 44g protein | 24g carbs | ~360 mg sodium
*Daily Totals
- Calories: 3,260–3,365
- Protein: 253–270g
- Carbs: 253–264g
- Fats: 96–106 g
- Sodium: 2,270–2,700 mg
*Notes of the day.
This morning I was 187, I keep bouncing 185-190, clock is ticking, Felt good, didn't sleep the best 5.5 hr of broken up. Peed 3 times. And I refuse to keep usingthe sleep med. Anyways, I did get an appointment for the sleep study 5/16 to stay the night at the hospital. Not sure how it will go. But I am sure it will lead to some answers. I plan on doing a deload mini block, and running some bpc-157 and TB-500, and a few more iu's as well as backing off the ped load just to get a good reset before a solid push.
* TEAM USP DAILY BODYBUILDING NEWS — APRIL 8, 2026
Deep‑cut sweep across IFBB, NPC, INBA, and global circuits.
• NPC Taiwan Regionals — Fresh Uploads Hit Today
NPC News Online dropped brand‑new galleries for both:
- NPC Worldwide Open Regional Taiwan
- NPC Worldwide Natural Regional Taiwan
These are same‑day uploads, showing a wave of Asian amateurs tightening up ahead of mid‑season qualifiers.
USP Take:
Conditioning trends are shifting denser cores, sharper quad lines, and a clear push toward “stage‑ready early.” Asia is heating up faster than expected. I still love the mass monsters and hope that it still proves out in open class over just ascetic appeal.
• Andrew Jacked — Global Tour Still Dominating Headlines
Coverage continues on Andrew Jacked’s Olympia All‑Star Tour, with massive turnout in Leicester and nonstop momentum after sweeping Arnold U.S. and Arnold U.K. this season.
USP Take:
This is the kind of mid‑season PR surge that historically precedes a top‑2 Olympia threat. He’s controlling the narrative without even stepping on stage. Definitely see this shaking up Derek.
• Joseph Baena
Pro Card Earned at INBA Iron Gladiator
Joseph Baena earned his INBA Pro Card on April 4, 2026, after winning the INBA Iron Gladiator Classic Physique title.
This was only his second show ever.
• Breakdown
- Week 1: NPC Natural Colorado State — multiple wins across Bodybuilding & Classic
- Week 2: INBA Iron Gladiator Classic Physique win + Pro Card
- Federation choice: intentional drug‑tested, natural‑only
- Identity: building his own lane, not leaning on the Arnold name
- Stage presence: sword, shield, full gladiator theme, crowd‑killer
USP Take:
This isn’t a novelty arc anymore, Baena is officially a real contender in the natural Classic pipeline. The speed of progression is rare. I could only imagine if he jumped on how quick he could develop with team USP!
• Siberian Power Show 2026. Conditioning Standards Just Jumped
Fresh analysis highlights winners across seven divisions, with granite conditioning and balanced structure dominating the podium.
Standouts:
- Viktor Petrov — Men’s Open
- Andreas Kowalski — Classic Physique
- James Chen — Men’s Physique
- Sofia Mikhailova — Bikini
- Anna Volkov — Wellness
USP Take:
Judges are done tolerating “early‑season softness.” Everyone is coming in peeled. Expect this to influence U.S. pro shows by May. The caliber of this conditioning I like seeing.
• IFBB Charlotte Pro — Men’s Physique Shakeup
Results confirm Emanual Hunter taking the win with near‑perfect scoring.
Top 3:
1. Emanual Hunter
2. Carlos Asiedu Ocran
3. Jeremy Potvin
USP Take:
Hunter’s structure is Olympia‑caliber. Potvin staying in the mix keeps the division tight at the top.
• NPC Weekend Pipeline — April 10–11 Is Loaded
Upcoming shows confirmed:
- NPC Better Bodies Natural — April 10
- NPC Natural Steve Stone Metropolitan Championships — April 11
- NPC Worldwide Musclecontest Bahia & Excalibur — April 11
USP Take:
This weekend is a massive amateur filter expect a flood of new physiques entering the national‑qualifier funnel.
• TEAM USP (CREEPER’S) NOTES — APRIL 8, 2026
Aggressive. Clean. Direct. No fluff.
- Baena’s pro‑card confirmation is the real headline — second show ever and he’s already carving a lane. That’s momentum you can’t fake.
- Andrew Jacked is controlling the global energy without touching a stage — that’s dominance beyond bodybuilding.
- Taiwan’s uploads show amateurs pushing pro‑level sharpness early. The bar is rising everywhere.
- Siberian Power Show proves conditioning is the currency of 2026 — no one’s getting away with soft glutes or blurry lines.
- Charlotte Pro Men’s Physique is officially a war zone. Hunter is coming in like he wants Olympia smoke.
- This weekend’s NPC lineup is going to flood the pipeline expect new names, new physiques, and new threats.
TEAM USP stays ahead because we don’t just read the news, we dissect the landscape.
* USP KEEPS RISING, CHECK OUT THE NEW SELECTION!
DAY 1 — PUSH WORK
CHEST | SHOULDERS | TRIS
• Got in the gym at 4 am. Feel pretty good. Sleep recorded was not good at 5 hrs. But have a busy day planed out. Started off on the treadmill for 35 minutes. Had some 2000's mixed music going. Did my yoga stretches and did my pec and back stretches. As well as just hanging on the pull–up bar. Did a few warm up sets before the work sets. This will be a de–load week so going to drop back on the weight. Get a good reset so I am ready to push harder.
*WORK SETS
• Dumbbell Bench Press
12–18 reps × 5 sets
Started with the 50s strength came in easily. 15 clean reps, locked‑in form, chest tight and squeezed. Banged this out faster than normal. Think I should slow down the reps doing this to keep time under load.
• Incline Dumbbell Flyes — 15°
10–15 reps × 4 sets
10s, full stretch, slow squeeze. 15 reps on set 1, So did 12 on the rest of the sets. Focused on keeping tempo in time. I feel like this allows you to keep focused on the contraction. This feels really good.
• Triceps Rope Pushdowns — 50 lbs
10–15 reps × 4 sets
First set felt super light at 15 reps. Definitely feel them keeping the pace slow. Hit 15 on the rest of the sets.
• Cable Lateral Raises
12–18 reps × 5 sets
Cross‑cable setup, at 10 lbs, I left this alone. Hitting 15 on all sets just taking the time. Adjusting stance to hit all the fibers in the shoulders.
• Seated Overhead Dumbbell Press (Arnold Press)
8–12 reps × 5 sets
Bench nearly vertical, 20s rotating up. First set 15 then to 12's till Last set hit 10 shoulders could take more but telling yourself to keep it light is harder to do than say!
DAILY FUEL BREAKDOWN
- Calories: 3,550
- Protein: 340g
- Carbs: ~460–480g
- Fat: ~85–100g
- Sodium: ~3,800–4,800mg
- Meals: 6 total
- added a extra cup of rice to the cooker. Going to be an extra 145 grams of carbohydrates available in a day. I like the basmati rice overall.
• OVERALL NOTES
It felt like a got a good pump in working on keeping time controlled with a de–load. Still mentally it feels like I am not working and feel guilty for less effort. I know its for the best, its just the mental game. You know you need to let tendons and joints recover from heavy use. That you will not shrink over a couple weeks.
DAILY BODYBUILDING NEWS
APRIL 9, 2026
• Ali Bilal dial‑in update — 5 weeks out from NY Pro
Bilal’s conditioning preview hit hard — grainy, dry, and ahead of schedule. Five weeks out and already looking like he’s in the final stretch.
• Hany Rambod says Cbum could’ve been top‑5 in Open
Rambod doubled down on the idea that Cbum had the frame and potential to break into the Open elite with focused prep. The debate cycle is spinning again. Could this be what Cbum is picking up his training for
• Jordan Hutchinson drops full 4,400‑cal day of eating
Hutchinson’s Italy Pro prep is fueled by a heavy, calculated intake big food, tight structure, and zero wasted calories. I like looking at what everyone eats, definitely keeps fresh Ideas to what I can swap out.
• Andrew Jacked reveals how he’s spending his $1M Arnold haul
Andrew gave a rare look behind the curtain reinvesting into his body, his team, and his long‑term competitive arc. I know I would definitely invest in myself, as well as my future. And a Corvette.
• Nick Walker outlines recovery plan post‑Arnold Classic
Walker is taking a deliberate rebuild phase emphasizing patience, tissue quality, and long‑term progression over rushing back. Dude was in a diet for a year. His rebound is looking freaky, I am glad to see him recovering himself. I am definitely a Nick fan. Hope to see more from him in the future.
• Samson Dauda unleashes monstrous back update
Dauda’s latest back shot blew up the feeds width, density, and detail all trending upward. He’s clearly rewriting last year’s narrative. Guy is just massive. I can see him stabilize this weight. So when into the cut he doesn't lose any muscle.
• Larry Wheels gives Ashton Hall the “natty stamp”
Wheels publicly vouched for Hall’s natural status after a joint session sparking immediate debate across platforms.
I have my own reservation on this. What do any of you think? Natty or enhanced?
CREEPER’S NOTES (TEAM USP)
This is the kind of day where the sport shows its teeth.
Bilal sharpening early, Samson throwing out a back shot that looks like a warning sign, and Walker choosing the long game that’s the energy we respect. The ones who build, not brag. The ones who show receipts, not excuses.
Andrew flipping a million into more momentum? That’s the blueprint.
Hutchinson eating like a man who knows exactly what he’s chasing? That’s discipline.
Rambod stirring the pot? Good. Pressure makes the sport move.
This is the reminder that nobody coasts to greatness.
You build it. You bleed for it. You show up when the hype dies down and the work gets quiet.
•This is TEAM USP energy!
CHEST | SHOULDERS | TRIS
• Got in the gym at 4 am. Feel pretty good. Sleep recorded was not good at 5 hrs. But have a busy day planed out. Started off on the treadmill for 35 minutes. Had some 2000's mixed music going. Did my yoga stretches and did my pec and back stretches. As well as just hanging on the pull–up bar. Did a few warm up sets before the work sets. This will be a de–load week so going to drop back on the weight. Get a good reset so I am ready to push harder.
*WORK SETS
• Dumbbell Bench Press
12–18 reps × 5 sets
Started with the 50s strength came in easily. 15 clean reps, locked‑in form, chest tight and squeezed. Banged this out faster than normal. Think I should slow down the reps doing this to keep time under load.
• Incline Dumbbell Flyes — 15°
10–15 reps × 4 sets
10s, full stretch, slow squeeze. 15 reps on set 1, So did 12 on the rest of the sets. Focused on keeping tempo in time. I feel like this allows you to keep focused on the contraction. This feels really good.
• Triceps Rope Pushdowns — 50 lbs
10–15 reps × 4 sets
First set felt super light at 15 reps. Definitely feel them keeping the pace slow. Hit 15 on the rest of the sets.
• Cable Lateral Raises
12–18 reps × 5 sets
Cross‑cable setup, at 10 lbs, I left this alone. Hitting 15 on all sets just taking the time. Adjusting stance to hit all the fibers in the shoulders.
• Seated Overhead Dumbbell Press (Arnold Press)
8–12 reps × 5 sets
Bench nearly vertical, 20s rotating up. First set 15 then to 12's till Last set hit 10 shoulders could take more but telling yourself to keep it light is harder to do than say!
DAILY FUEL BREAKDOWN
- Calories: 3,550
- Protein: 340g
- Carbs: ~460–480g
- Fat: ~85–100g
- Sodium: ~3,800–4,800mg
- Meals: 6 total
- added a extra cup of rice to the cooker. Going to be an extra 145 grams of carbohydrates available in a day. I like the basmati rice overall.
• OVERALL NOTES
It felt like a got a good pump in working on keeping time controlled with a de–load. Still mentally it feels like I am not working and feel guilty for less effort. I know its for the best, its just the mental game. You know you need to let tendons and joints recover from heavy use. That you will not shrink over a couple weeks.
DAILY BODYBUILDING NEWS APRIL 9, 2026
• Ali Bilal dial‑in update — 5 weeks out from NY Pro
Bilal’s conditioning preview hit hard — grainy, dry, and ahead of schedule. Five weeks out and already looking like he’s in the final stretch.
• Hany Rambod says Cbum could’ve been top‑5 in Open
Rambod doubled down on the idea that Cbum had the frame and potential to break into the Open elite with focused prep. The debate cycle is spinning again. Could this be what Cbum is picking up his training for
• Jordan Hutchinson drops full 4,400‑cal day of eating
Hutchinson’s Italy Pro prep is fueled by a heavy, calculated intake big food, tight structure, and zero wasted calories. I like looking at what everyone eats, definitely keeps fresh Ideas to what I can swap out.
• Andrew Jacked reveals how he’s spending his $1M Arnold haul
Andrew gave a rare look behind the curtain reinvesting into his body, his team, and his long‑term competitive arc. I know I would definitely invest in myself, as well as my future. And a Corvette.
• Nick Walker outlines recovery plan post‑Arnold Classic
Walker is taking a deliberate rebuild phase emphasizing patience, tissue quality, and long‑term progression over rushing back. Dude was in a diet for a year. His rebound is looking freaky, I am glad to see him recovering himself. I am definitely a Nick fan. Hope to see more from him in the future.
• Samson Dauda unleashes monstrous back update
Dauda’s latest back shot blew up the feeds width, density, and detail all trending upward. He’s clearly rewriting last year’s narrative. Guy is just massive. I can see him stabilize this weight. So when into the cut he doesn't lose any muscle.
• Larry Wheels gives Ashton Hall the “natty stamp”
Wheels publicly vouched for Hall’s natural status after a joint session sparking immediate debate across platforms.
I have my own reservation on this. What do any of you think? Natty or enhanced?
CREEPER’S NOTES (TEAM USP)This is the kind of day where the sport shows its teeth.
Bilal sharpening early, Samson throwing out a back shot that looks like a warning sign, and Walker choosing the long game that’s the energy we respect. The ones who build, not brag. The ones who show receipts, not excuses.
Andrew flipping a million into more momentum? That’s the blueprint.
Hutchinson eating like a man who knows exactly what he’s chasing? That’s discipline.
Rambod stirring the pot? Good. Pressure makes the sport move.
This is the reminder that nobody coasts to greatness.
You build it. You bleed for it. You show up when the hype dies down and the work gets quiet.
•This is TEAM USP energy!
DAY 2 — PULL | BACK • BICEPS • REAR DELTS
• Back in the garage to hit it again. Got the system online with 40 minutes on the treadmill. Keep the heart rate 125 -135. Did some more yoga stretches listening to some evo podcasts. Have a date to talk with the guys on the 14th. That should be fun. Second day of deload still have a touch of soreness. But not like a normal morning. But do feel good.
* 187 this morning
• Bent‑Over Barbell Rows
50 lbs — 15, 15, 15
Back locked in place, bar path clean, reps and feeling good, powered down on this, it felt good. And smooth.
• Lat Pulldowns (Wide + Unilateral)
75 on the stack, 35 for uni.
Wide‑to‑narrow rotation for 18 reps. The stack feels too light at first. But taking the time here is keys. Keep the plan on line.
Unilateral rounds pushed 25 on each side for 6 sets.
• Seated Cable Rows
100lbs today — 15, 15, 15
Full resets, tight pulls, 90‑second discipline resets. Form is spot on. Slow and controlled.
• Face Pulls
20 lbs. 25 reps x 3 sets
Rear delts really pop on this. But definitely can feel the shoulder blades rotating out, and pulling together middle of the spine.
• Seated Cable Dumbbell Curls
65 lbs
Set 1–6 strong eccentric pull, then a very slow decent on a 4 count.
Arms pumped good. Not like normal still solid. 81
• Pullovers
65 lb dumbbell — 3×20
Sideways on the bench, letting gravity peel the lats open.
I did not go light on this one, keeping the same weight.
• Extra sets, spider curl,
90 seconds between sets
* laying bench curl 15 lbs x 3 sets, only can hit 10 on this, for all 3. Kept a solid pump through the entire workout. Mission accomplished.
*DAILY FUEL BREAKDOWN
- Total Calories: 3,200
- Total Protein: 280g
- Total Carbs: ~460–480g
- Total Fat: ~75–85g
- Total Sodium: ~3,800–4,400mg
- Had a table spoon of honey at the beginning of the work sets. This will stay my intra workout carbs.
• OVERALL NOTES
I found out about a loss today in team USP, brother Jag – muscle. He was a kind human being. He like many other's found a family in the gym life, found support and confidence and kindly gave it in return. He was a hard worker and was striving to make his life better in all aspects. It was an honor to have met and known such a good man. I hope he has peace. You will be missed brother Eric
TEAM USP — DAILY BODYBUILDING NEWS, some social media digging today.
• Rubiel “Neckzilla” Mosquera
Surprise Posing Clip Hits IG
Rubiel dropped a new posing reel showing noticeably fuller delts and traps. Comment section is convinced he’s gearing up for something soon. Big momentum spike today. He deserves to be on stage with the freak factor, just hope he can bring it all up.
•Lucas Fiuza Ede
High‑Volume Arm Day Goes Viral
Lucas posted a brutal arm‑pump session with wild vascularity. Brazilian fitness pages are pushing it hard and engagement is climbing fast. Still not a Rich 8 hour arm dad but dig the vibe.
• Tobi “Mr. Lat” Krömmer
Lat Spread Comparison Blows Up
Tobi shared a before/after lat‑spread shot and the difference is insane. Followers calling it “cartoon mode.” One of the most‑shared physique clips today.
• Patrick Moore
Comeback Teaser Sparks Buzz
Patrick posted a black‑and‑white training clip captioned “Loading…” and fans are already speculating about a return. Strong reaction across IG. I think a lot of us don't ever want to give up. Hope he makes the most of it.
• Isa Pereira
Razor‑Sharp Conditioning Update
Isa shared a midsection and density update that’s pulling her highest engagement of the week. Serious stage‑ready energy.
• James Hollingshead — Raw Squat Session, No Music, All Grit
Hollingshead uploaded a heavy squat clip with no edits and no soundtrack. Fans love the old‑school intensity and authenticity. As do I, I like James. His work outs are good motivation.
• “Mexico Fit” Trailer New Bodybuilding Reality Series Buzzing
Prime Video’s Mexico Fit trailer dropped and is circulating across fitness pages. Big personalities, big physiques, big hype. I'll have to see if I can watch some of this might be interesting take on the lifestyle.
• Team USP (Creeper’s Notes)
- Rubiel and Tobi are the algorithm movers today.
- Patrick Moore comeback energy is building fast.
- Hollingshead’s raw clip is pulling old‑school fans back into the feed.
- Training clips + physique updates are dominating engagement today.
- Strong day for international athletes across IG
*TEAM USP stays locked in, momentum doesn’t wait.
* USP leveling up! Raises the bar again. Come take a look for yourself.
• Back in the garage to hit it again. Got the system online with 40 minutes on the treadmill. Keep the heart rate 125 -135. Did some more yoga stretches listening to some evo podcasts. Have a date to talk with the guys on the 14th. That should be fun. Second day of deload still have a touch of soreness. But not like a normal morning. But do feel good.
* 187 this morning
• Bent‑Over Barbell Rows
50 lbs — 15, 15, 15
Back locked in place, bar path clean, reps and feeling good, powered down on this, it felt good. And smooth.
• Lat Pulldowns (Wide + Unilateral)
75 on the stack, 35 for uni.
Wide‑to‑narrow rotation for 18 reps. The stack feels too light at first. But taking the time here is keys. Keep the plan on line.
Unilateral rounds pushed 25 on each side for 6 sets.
• Seated Cable Rows
100lbs today — 15, 15, 15
Full resets, tight pulls, 90‑second discipline resets. Form is spot on. Slow and controlled.
• Face Pulls
20 lbs. 25 reps x 3 sets
Rear delts really pop on this. But definitely can feel the shoulder blades rotating out, and pulling together middle of the spine.
• Seated Cable Dumbbell Curls
65 lbs
Set 1–6 strong eccentric pull, then a very slow decent on a 4 count.
Arms pumped good. Not like normal still solid. 81
• Pullovers
65 lb dumbbell — 3×20
Sideways on the bench, letting gravity peel the lats open.
I did not go light on this one, keeping the same weight.
• Extra sets, spider curl,
90 seconds between sets
* laying bench curl 15 lbs x 3 sets, only can hit 10 on this, for all 3. Kept a solid pump through the entire workout. Mission accomplished.
*DAILY FUEL BREAKDOWN
- Total Calories: 3,200
- Total Protein: 280g
- Total Carbs: ~460–480g
- Total Fat: ~75–85g
- Total Sodium: ~3,800–4,400mg
- Had a table spoon of honey at the beginning of the work sets. This will stay my intra workout carbs.
• OVERALL NOTES
I found out about a loss today in team USP, brother Jag – muscle. He was a kind human being. He like many other's found a family in the gym life, found support and confidence and kindly gave it in return. He was a hard worker and was striving to make his life better in all aspects. It was an honor to have met and known such a good man. I hope he has peace. You will be missed brother Eric
TEAM USP — DAILY BODYBUILDING NEWS, some social media digging today.• Rubiel “Neckzilla” Mosquera
Surprise Posing Clip Hits IG
Rubiel dropped a new posing reel showing noticeably fuller delts and traps. Comment section is convinced he’s gearing up for something soon. Big momentum spike today. He deserves to be on stage with the freak factor, just hope he can bring it all up.
•Lucas Fiuza Ede
High‑Volume Arm Day Goes Viral
Lucas posted a brutal arm‑pump session with wild vascularity. Brazilian fitness pages are pushing it hard and engagement is climbing fast. Still not a Rich 8 hour arm dad but dig the vibe.
• Tobi “Mr. Lat” Krömmer
Lat Spread Comparison Blows Up
Tobi shared a before/after lat‑spread shot and the difference is insane. Followers calling it “cartoon mode.” One of the most‑shared physique clips today.
• Patrick Moore
Comeback Teaser Sparks Buzz
Patrick posted a black‑and‑white training clip captioned “Loading…” and fans are already speculating about a return. Strong reaction across IG. I think a lot of us don't ever want to give up. Hope he makes the most of it.
• Isa Pereira
Razor‑Sharp Conditioning Update
Isa shared a midsection and density update that’s pulling her highest engagement of the week. Serious stage‑ready energy.
• James Hollingshead — Raw Squat Session, No Music, All Grit
Hollingshead uploaded a heavy squat clip with no edits and no soundtrack. Fans love the old‑school intensity and authenticity. As do I, I like James. His work outs are good motivation.
• “Mexico Fit” Trailer New Bodybuilding Reality Series Buzzing
Prime Video’s Mexico Fit trailer dropped and is circulating across fitness pages. Big personalities, big physiques, big hype. I'll have to see if I can watch some of this might be interesting take on the lifestyle.
• Team USP (Creeper’s Notes)
- Rubiel and Tobi are the algorithm movers today.
- Patrick Moore comeback energy is building fast.
- Hollingshead’s raw clip is pulling old‑school fans back into the feed.
- Training clips + physique updates are dominating engagement today.
- Strong day for international athletes across IG
*TEAM USP stays locked in, momentum doesn’t wait.
* USP leveling up! Raises the bar again. Come take a look for yourself.
TEAM USP — DAY 3: Legs, Calves & Abs
Lower body work, deload week.
• Leg Press
4 plates or 180lbs, stance wide today.
Paused reps, no softness. Smooth and controlled.
4×12, quads still want more load I'm still struggling with control in my feet to keep my toes forward. And not wanting to point out in wide and neutral. Its why I pigeon toe, is trying keep them planted. But also do not want to destroy my knees. Need to look for some mobility things I can do with my knees.
• Cable Crunches
We were at 140 last week so dropped back to 100, spine arched, hips pulling through.
Controlled and systemic.
And doing 6 sets . This cut it down to 15 reps. Still I feel I can do more lbs, than the 140 And plan to add more after it's all said and done in recovery.
• Romanian Deadlifts
100lbs, back loosened, belt tight. Hamstrings takes the load fine.
10 on the opener, then strategic 8s to keep the tank primed. 4 sets in all.
• Calf Raises
110 lbs on a 2‑inch platform, heels hanging deep.
Stretch, squeeze, repeat. 5 sets done.
• Hanging Leg Raises
Weighted sets with 5 lbs on the feet.
Strict, no sway.
Abs torched, nothing changed from normal on this. Think I should note I use wraps on this. And 3 sets.
• Smith Machine Squats
180 lbs, neutral stance, tempo locked.
8, 10, matched again for sets 3 & 4.
• Hack squat started this off light as the finish touch 115 on, 3 sets wide stance, toes pushed down 12, 10, 10. quads good and hot, nice pump.
Daily Totals
- Calories: ~3,150
- Protein: ~280g
-Fats:~75g
- Carbs: ~380–420 Moderate‑high (ideal for recovery)
- Fats: Controlled, mostly from eggs + almond butter
• Notes of the Day
Rest day tomorrow. Going to have a good amount of rice through the day. Any one like to take rice blend it and add it to your shakes? I don't know if I have seen anyone doing this. On my rest days that fall on the weekend I like to do some gh in the am with some slin before cardio and smash some oats and honey right after. Then take a nap. I always check my glucose and fall in the 80-90 range. If anyone wanted to ask. Then eat good all day.
• TEAM USP DAILY BODYBUILDING NEWS
• TRI‑CITY CLASSIC PRO FULL IFBB TOP 6
Men’s Classic Physique Open
1. David Aguilar Rosales
2. Bassem Ashouri
3. Rodrigo Coelho
4. Matthew Greggo
5. Jorge Herrera
6. David Kampfe
Men’s Physique Open
1. Amit Agre
2. Carlos Asiedu Ocran
3. Emerson Brahimir
4. Danna Chinn
5. Michael Green
6. Jamal Hill
Women’s Figure Open
1. Alyssa Betts
2. Yukina Betz
3. Tonya Casey
4. Renee Hooks
5. Ashley Howells
6. Arianna Ingram
Masters Classic Physique 40+
1. Zaid Adamo
2. Rodrigo Coelho
3. Russell Gregory
4. Tony Harris
5. Tony Lynch
6. Anthony McKinney
Masters Classic Physique 50+
1. Zaid Adamo
2. Creighton Clingan
3. Tony Harris
4. Tony Lynch
5. Anthony McKinney
Masters Men’s Physique 40+
1. Danna Chinn
2. Creighton Clingan
3. Michael Green
4. Jermaine Jenkins
5. Tony Lynch
6. Kevin Reeder
Masters Men’s Physique 50+
1. Creighton Clingan
2. Michael Green
3. Gerrard Igbinosun
4. Jermaine Jenkins
5. Tony Lynch
6. Kevin Reeder
Masters Figure 40+
1. Alyssa Betts
2. Yukina Betz
3. Tonya Casey
4. Renee Hooks
5. Wendy Milhorn
6. Heysha Rodriguez‑Ortiz
Masters Figure 50+
1. Tonya Casey
2. Wendy Milhorn
• Tri‑City takeaway:
Deep show. No soft divisions. Classic + Physique both came in with international heat. Figure is quietly becoming one of the most competitive divisions this season. I had not seen all the show results. I still have to look at some of the other shows. Definitely getting a lot of people out. And keeps the world turning.
• UAE FEDERATION GOES GLOBAL. 2026 EXPANSION
The Emirates federation is loading the calendar:
- IFBB World Bodybuilding Championships Ajman, Sept 30–Oct 5
- New Al Majid Championship November
- Binous Classic remains one of the highest‑prize‑value shows
- UAE national teams hitting Asian Armwrestling (Kyrgyzstan), Asian Bench Press (Qatar), World Armwrestling (India), Asian Powerlifting (Mongolia)
This is a federation trying to become a global anchor. I like see expansion of the sport even if its a different competition. Still involved bodybuilding is a good thing.
• CANADA , JIM MORRIS LEGACY CUP (HERITAGE SHOW, NEW MOMENTUM)
- 38 years running
- First Canadian show to introduce wheelchair bodybuilding (2018)
- 2026 edition saw early registration sellout
- Accessibility + athlete support continues to expand
Canada’s grassroots scene is heating up. An other growing show, is good for the sport and community as a whole.
TEAM USP NOTES — CREEPER’S THOUGHTS
Classic is getting denser, Men’s Physique is becoming fully international, and Figure is quietly turning into a shark tank. Masters divisions? Veterans refusing to fade, Zaid Adamo and Creighton Clingan proving longevity is a weapon.
UAE’s expansion is a power play, Canada’s Legacy Cup shows grassroots strength.
• TEAM USP HAS ALL YOU NEED, COME CHECK US OUT!
Lower body work, deload week.
• Leg Press
4 plates or 180lbs, stance wide today.
Paused reps, no softness. Smooth and controlled.
4×12, quads still want more load I'm still struggling with control in my feet to keep my toes forward. And not wanting to point out in wide and neutral. Its why I pigeon toe, is trying keep them planted. But also do not want to destroy my knees. Need to look for some mobility things I can do with my knees.
• Cable Crunches
We were at 140 last week so dropped back to 100, spine arched, hips pulling through.
Controlled and systemic.
And doing 6 sets . This cut it down to 15 reps. Still I feel I can do more lbs, than the 140 And plan to add more after it's all said and done in recovery.
• Romanian Deadlifts
100lbs, back loosened, belt tight. Hamstrings takes the load fine.
10 on the opener, then strategic 8s to keep the tank primed. 4 sets in all.
• Calf Raises
110 lbs on a 2‑inch platform, heels hanging deep.
Stretch, squeeze, repeat. 5 sets done.
• Hanging Leg Raises
Weighted sets with 5 lbs on the feet.
Strict, no sway.
Abs torched, nothing changed from normal on this. Think I should note I use wraps on this. And 3 sets.
• Smith Machine Squats
180 lbs, neutral stance, tempo locked.
8, 10, matched again for sets 3 & 4.
• Hack squat started this off light as the finish touch 115 on, 3 sets wide stance, toes pushed down 12, 10, 10. quads good and hot, nice pump.
Daily Totals
- Calories: ~3,150
- Protein: ~280g
-Fats:~75g
- Carbs: ~380–420 Moderate‑high (ideal for recovery)
- Fats: Controlled, mostly from eggs + almond butter
• Notes of the Day
Rest day tomorrow. Going to have a good amount of rice through the day. Any one like to take rice blend it and add it to your shakes? I don't know if I have seen anyone doing this. On my rest days that fall on the weekend I like to do some gh in the am with some slin before cardio and smash some oats and honey right after. Then take a nap. I always check my glucose and fall in the 80-90 range. If anyone wanted to ask. Then eat good all day.
• TEAM USP DAILY BODYBUILDING NEWS
• TRI‑CITY CLASSIC PRO FULL IFBB TOP 6
Men’s Classic Physique Open
1. David Aguilar Rosales
2. Bassem Ashouri
3. Rodrigo Coelho
4. Matthew Greggo
5. Jorge Herrera
6. David Kampfe
Men’s Physique Open
1. Amit Agre
2. Carlos Asiedu Ocran
3. Emerson Brahimir
4. Danna Chinn
5. Michael Green
6. Jamal Hill
Women’s Figure Open
1. Alyssa Betts
2. Yukina Betz
3. Tonya Casey
4. Renee Hooks
5. Ashley Howells
6. Arianna Ingram
Masters Classic Physique 40+
1. Zaid Adamo
2. Rodrigo Coelho
3. Russell Gregory
4. Tony Harris
5. Tony Lynch
6. Anthony McKinney
Masters Classic Physique 50+
1. Zaid Adamo
2. Creighton Clingan
3. Tony Harris
4. Tony Lynch
5. Anthony McKinney
Masters Men’s Physique 40+
1. Danna Chinn
2. Creighton Clingan
3. Michael Green
4. Jermaine Jenkins
5. Tony Lynch
6. Kevin Reeder
Masters Men’s Physique 50+
1. Creighton Clingan
2. Michael Green
3. Gerrard Igbinosun
4. Jermaine Jenkins
5. Tony Lynch
6. Kevin Reeder
Masters Figure 40+
1. Alyssa Betts
2. Yukina Betz
3. Tonya Casey
4. Renee Hooks
5. Wendy Milhorn
6. Heysha Rodriguez‑Ortiz
Masters Figure 50+
1. Tonya Casey
2. Wendy Milhorn
• Tri‑City takeaway:
Deep show. No soft divisions. Classic + Physique both came in with international heat. Figure is quietly becoming one of the most competitive divisions this season. I had not seen all the show results. I still have to look at some of the other shows. Definitely getting a lot of people out. And keeps the world turning.
• UAE FEDERATION GOES GLOBAL. 2026 EXPANSION
The Emirates federation is loading the calendar:
- IFBB World Bodybuilding Championships Ajman, Sept 30–Oct 5
- New Al Majid Championship November
- Binous Classic remains one of the highest‑prize‑value shows
- UAE national teams hitting Asian Armwrestling (Kyrgyzstan), Asian Bench Press (Qatar), World Armwrestling (India), Asian Powerlifting (Mongolia)
This is a federation trying to become a global anchor. I like see expansion of the sport even if its a different competition. Still involved bodybuilding is a good thing.
• CANADA , JIM MORRIS LEGACY CUP (HERITAGE SHOW, NEW MOMENTUM)
- 38 years running
- First Canadian show to introduce wheelchair bodybuilding (2018)
- 2026 edition saw early registration sellout
- Accessibility + athlete support continues to expand
Canada’s grassroots scene is heating up. An other growing show, is good for the sport and community as a whole.
TEAM USP NOTES — CREEPER’S THOUGHTS
Classic is getting denser, Men’s Physique is becoming fully international, and Figure is quietly turning into a shark tank. Masters divisions? Veterans refusing to fade, Zaid Adamo and Creighton Clingan proving longevity is a weapon.
UAE’s expansion is a power play, Canada’s Legacy Cup shows grassroots strength.
• TEAM USP HAS ALL YOU NEED, COME CHECK US OUT!
Another great @US-pharmacies log in the works here!TEAM USP — DAY 3: Legs, Calves & Abs
Lower body work, deload week.
• Leg Press
4 plates or 180lbs, stance wide today.
Paused reps, no softness. Smooth and controlled.
4×12, quads still want more load I'm still struggling with control in my feet to keep my toes forward. And not wanting to point out in wide and neutral. Its why I pigeon toe, is trying keep them planted. But also do not want to destroy my knees. Need to look for some mobility things I can do with my knees.
• Cable Crunches
We were at 140 last week so dropped back to 100, spine arched, hips pulling through.
Controlled and systemic.
And doing 6 sets . This cut it down to 15 reps. Still I feel I can do more lbs, than the 140 And plan to add more after it's all said and done in recovery.
• Romanian Deadlifts
100lbs, back loosened, belt tight. Hamstrings takes the load fine.
10 on the opener, then strategic 8s to keep the tank primed. 4 sets in all.
• Calf Raises
110 lbs on a 2‑inch platform, heels hanging deep.
Stretch, squeeze, repeat. 5 sets done.
• Hanging Leg Raises
Weighted sets with 5 lbs on the feet.
Strict, no sway.
Abs torched, nothing changed from normal on this. Think I should note I use wraps on this. And 3 sets.
• Smith Machine Squats
180 lbs, neutral stance, tempo locked.
8, 10, matched again for sets 3 & 4.
• Hack squat started this off light as the finish touch 115 on, 3 sets wide stance, toes pushed down 12, 10, 10. quads good and hot, nice pump.
Daily Totals
- Calories: ~3,150
- Protein: ~280g
-Fats:~75g
- Carbs: ~380–420 Moderate‑high (ideal for recovery)
- Fats: Controlled, mostly from eggs + almond butter
• Notes of the Day
Rest day tomorrow. Going to have a good amount of rice through the day. Any one like to take rice blend it and add it to your shakes? I don't know if I have seen anyone doing this. On my rest days that fall on the weekend I like to do some gh in the am with some slin before cardio and smash some oats and honey right after. Then take a nap. I always check my glucose and fall in the 80-90 range. If anyone wanted to ask. Then eat good all day.
• TEAM USP DAILY BODYBUILDING NEWS
• TRI‑CITY CLASSIC PRO FULL IFBB TOP 6
Men’s Classic Physique Open
1. David Aguilar Rosales
2. Bassem Ashouri
3. Rodrigo Coelho
4. Matthew Greggo
5. Jorge Herrera
6. David Kampfe
Men’s Physique Open
1. Amit Agre
2. Carlos Asiedu Ocran
3. Emerson Brahimir
4. Danna Chinn
5. Michael Green
6. Jamal Hill
Women’s Figure Open
1. Alyssa Betts
2. Yukina Betz
3. Tonya Casey
4. Renee Hooks
5. Ashley Howells
6. Arianna Ingram
Masters Classic Physique 40+
1. Zaid Adamo
2. Rodrigo Coelho
3. Russell Gregory
4. Tony Harris
5. Tony Lynch
6. Anthony McKinney
Masters Classic Physique 50+
1. Zaid Adamo
2. Creighton Clingan
3. Tony Harris
4. Tony Lynch
5. Anthony McKinney
Masters Men’s Physique 40+
1. Danna Chinn
2. Creighton Clingan
3. Michael Green
4. Jermaine Jenkins
5. Tony Lynch
6. Kevin Reeder
Masters Men’s Physique 50+
1. Creighton Clingan
2. Michael Green
3. Gerrard Igbinosun
4. Jermaine Jenkins
5. Tony Lynch
6. Kevin Reeder
Masters Figure 40+
1. Alyssa Betts
2. Yukina Betz
3. Tonya Casey
4. Renee Hooks
5. Wendy Milhorn
6. Heysha Rodriguez‑Ortiz
Masters Figure 50+
1. Tonya Casey
2. Wendy Milhorn
• Tri‑City takeaway:
Deep show. No soft divisions. Classic + Physique both came in with international heat. Figure is quietly becoming one of the most competitive divisions this season. I had not seen all the show results. I still have to look at some of the other shows. Definitely getting a lot of people out. And keeps the world turning.
• UAE FEDERATION GOES GLOBAL. 2026 EXPANSION
The Emirates federation is loading the calendar:
- IFBB World Bodybuilding Championships Ajman, Sept 30–Oct 5
- New Al Majid Championship November
- Binous Classic remains one of the highest‑prize‑value shows
- UAE national teams hitting Asian Armwrestling (Kyrgyzstan), Asian Bench Press (Qatar), World Armwrestling (India), Asian Powerlifting (Mongolia)
This is a federation trying to become a global anchor. I like see expansion of the sport even if its a different competition. Still involved bodybuilding is a good thing.
• CANADA , JIM MORRIS LEGACY CUP (HERITAGE SHOW, NEW MOMENTUM)
- 38 years running
- First Canadian show to introduce wheelchair bodybuilding (2018)
- 2026 edition saw early registration sellout
- Accessibility + athlete support continues to expand
Canada’s grassroots scene is heating up. An other growing show, is good for the sport and community as a whole.
TEAM USP NOTES — CREEPER’S THOUGHTS
Classic is getting denser, Men’s Physique is becoming fully international, and Figure is quietly turning into a shark tank. Masters divisions? Veterans refusing to fade, Zaid Adamo and Creighton Clingan proving longevity is a weapon.
UAE’s expansion is a power play, Canada’s Legacy Cup shows grassroots strength.
• TEAM USP HAS ALL YOU NEED, COME CHECK US OUT! View attachment 34970
A rest and rice refeed day sounds good let us know how much you get down!
* TEAM USP Rest & Recovery Log
Rest day on paper, never in execution. Had a bunch of housework to get done at 8 am I started the yard, weeding then mowing. I was up at 4 to hit it early. Got my rockstar zero sugar with 15 grams of collagen and creatine, morning shots 40 test, 40 primo, 40 mast, and a shake and bake 20 of tren a, lets fucking roll! stayed at 125-135 for 30 minutes on the treadmill, and stayed locked in on the nutrition. Recovery is part of the growth cycle... the goal right now is simple: add size, add mass, stay disciplined. Get ready for the go! And I have to put it in now did 5 x 5 pull–ups with the belt and 25 plate. After the yoga stretches. And realized that I didn't put on any music this morning.
*Meals & Macros
*Meal 1 — Oatmeal & 3 Eggs + 2 slices of turkey bacon only 5 grams of fat!
560 cals | 37g protein | 54g carbs | ~510 mg sodium
*Meal 2 — Shake #1
280 cals | 22g protein | 12g carbs | ~180 mg sodium
* Meal 3 — Chicken & Rice
710 cals | 58g protein | 90g carbs | ~420 mg sodium
*Meal 4 — Shake #2
560 cals | 44g protein | 24g carbs | ~320 mg sodium
*Meal 5 — Rice Cakes + Almond Butter
380 cals | 12g protein | 42g carbs | ~120 mg sodium
*Meal 6 — Gluten‑Free Spaghetti + 8 oz Lean Beef + Ragu Chunky Garden
705–760 cals | 63–64g protein | 49–60g carbs | 790–1,020 mg sodium
This has turned rest day into something I look forward to
*Meal 7 — Double Shake (Evening)
560 cals | 44g protein | 24g carbs | ~360 mg sodium
*Daily Totals
- Calories: 3,260–3,365
- Protein: 263–290g
- Carbs: 355–465g
- Fats: 85–98g
- Sodium: 2,270–2,700 mg
*Notes of the day.
This morning I was 191. Didn't get too much solid sleep. Woke up a bunch for no reason, I can tell. Still 5 hrs is not too bad to what has been going on. Have the EVO podcasts cast coming up. Looking forward to that. And getting to talk with some pro's in the game. As I am humbled that they want to talk to me. And noted, that if you have any questions about anything. I am always willing to help support you and figure out what problems you my have.
* TEAM USP DAILY BODYBUILDING NEWS — APRIL 12, 2026
* Jay Cutler Drops a Precision Back‑Training Breakdown
Cutler broke down close‑grip vs wide‑grip pulldowns, calling out how most lifters “lose tension at the top” and showing the fix with perfect execution. Old‑school knowledge, modern application, feeds are eating it alive.
* Arnold Explains His “Boring Diet” Strategy
Arnold says physique longevity came from predictable, repetitive meals, not variety. Fans call it “old‑school discipline that still works.” Engagement is high across all platforms.
* Milos Sarcev Calls Out Bubble Guts
Milos says stomach distention should be penalized harder and that bodybuilding needs to return to classic lines. Heavy debate across platforms.
* Jay Cutler Says Men’s Physique Is the Biggest Division Worldwide
Cutler doubled down on Men’s Physique being the largest and most influential division globally and says the athletes don’t get nearly enough credit.
* Sam Sulek Opens Up About Body Dysmorphia
Sam released a raw video discussing body image struggles and how he manages them. Rare vulnerability from someone with his following, engagement is massive.
* Rich Gaspari Says Stop Using Cardio as a Crutch
Gaspari is pushing the message: “Fix the diet, not the cardio.” He argues excessive cardio is counterproductive and that nutrition is the real lever for fat loss.
* Brandon Curry Issues a Bold Olympia Warning
Curry said he’s coming to the Olympia to “cause confusion” implying he’s bringing a look that disrupts the expected callouts. Fans say it’s his most confident statement in years.
* Lee Haney’s Kidney Battle Sparks Donor Awareness
Eight‑time Mr. Olympia Lee Haney revealed he’s facing a serious kidney issue and is raising awareness for donors. The community is rallying behind him.
* Chris Bumstead’s Hair Transplant Reveal Dominates Engagement
Cbum’s new hairline photos are everywhere fans say it makes him look “stage‑ready even in the off‑season.” It’s the most‑shared physique‑adjacent story of the day.
IFBB SHOW RESULTS — MR. UNIVERSE PORTUGAL (OFFICIAL TOP‑3)
MEN’S PHYSIQUE — TOP 3
1. Nuno Vieira
2. Diogo Correia
3. Marcelo Peixoto
* SENIOR BIKINI — TOP 3
1. Venla Vierto
2. Katrin Porkul
3. Jennyfer Lamazares
* MASTER BIKINI — TOP 3
1. Anna Kushkian
2. Jennyfer Lamazares
3. Joana Silva
* TEAM USP NOTES (CREEPER’S THOUGHTS)
– Cutler’s pulldown breakdown is gold. Most lifters leak tension, this fixes it. And you can't really argue with Jay. He knows what he is talking about. And I personally enjoyed learning about anything I can.
— Arnold’s “boring diet” is the discipline nobody wants but everybody needs. Then when you step out you actually feel the regret of making a bad decision. This thought process has helped me keep my diet in control with less effort.
— Milos calling out bubble guts is overdue. Classic lines matter. In Classic. I still feel the open should be the biggest baddest MF'S on the planet. And a lot of it was directed at Walker, I love Nick he is a good dude. And made incredible progress as well as better midsection conditioning.
— Men’s Physique being the biggest division? Not shocking, the work rate is insane. Just not my favorite out of all classes.
— Sam Sulek opening up about dysmorphia is huge. The sport needs more honesty like that. I personally relate to this everyday as I believe most of us do. Its a common thing for all of us.
— Gaspari telling people to stop hiding behind cardio? Facts. Diet is king. Yet heart health is important. And that's what cardio is for!
— Brandon Curry talking confusion at the Olympia? That’s a man who knows he’s cooking something. I hope he can bring more. I like him personally. I will be keeping an eye on his progress.
— Lee Haney’s kidney battle is a reminder: legends need support too. And it looks overwhelming the support he has gotten. Its a reminder that this community is tight and a family.
— Cbum’s hairline trending is hilarious, but engagement is engagement, the man moves numbers. And he is a good looking guy, he better try and keep his hair.
— Portugal judges rewarded symmetry and clean lines. I did look through what available pictures they do seem good in conditioning just lacking the size from other area's. TEAM USP logs that.
* TEAM USP stays ahead because we don’t just read the news, we dissect the landscape.
View attachment VID_20260412_212158_061.mp4
* USP KEEPS RISING, CHECK OUT THE NEW SELECTION!
Rest day on paper, never in execution. Had a bunch of housework to get done at 8 am I started the yard, weeding then mowing. I was up at 4 to hit it early. Got my rockstar zero sugar with 15 grams of collagen and creatine, morning shots 40 test, 40 primo, 40 mast, and a shake and bake 20 of tren a, lets fucking roll! stayed at 125-135 for 30 minutes on the treadmill, and stayed locked in on the nutrition. Recovery is part of the growth cycle... the goal right now is simple: add size, add mass, stay disciplined. Get ready for the go! And I have to put it in now did 5 x 5 pull–ups with the belt and 25 plate. After the yoga stretches. And realized that I didn't put on any music this morning.
*Meals & Macros
*Meal 1 — Oatmeal & 3 Eggs + 2 slices of turkey bacon only 5 grams of fat!
560 cals | 37g protein | 54g carbs | ~510 mg sodium
*Meal 2 — Shake #1
280 cals | 22g protein | 12g carbs | ~180 mg sodium
* Meal 3 — Chicken & Rice
710 cals | 58g protein | 90g carbs | ~420 mg sodium
*Meal 4 — Shake #2
560 cals | 44g protein | 24g carbs | ~320 mg sodium
*Meal 5 — Rice Cakes + Almond Butter
380 cals | 12g protein | 42g carbs | ~120 mg sodium
*Meal 6 — Gluten‑Free Spaghetti + 8 oz Lean Beef + Ragu Chunky Garden
705–760 cals | 63–64g protein | 49–60g carbs | 790–1,020 mg sodium
This has turned rest day into something I look forward to
*Meal 7 — Double Shake (Evening)
560 cals | 44g protein | 24g carbs | ~360 mg sodium
*Daily Totals
- Calories: 3,260–3,365
- Protein: 263–290g
- Carbs: 355–465g
- Fats: 85–98g
- Sodium: 2,270–2,700 mg
*Notes of the day.
This morning I was 191. Didn't get too much solid sleep. Woke up a bunch for no reason, I can tell. Still 5 hrs is not too bad to what has been going on. Have the EVO podcasts cast coming up. Looking forward to that. And getting to talk with some pro's in the game. As I am humbled that they want to talk to me. And noted, that if you have any questions about anything. I am always willing to help support you and figure out what problems you my have.
*
TEAM USP DAILY BODYBUILDING NEWS — APRIL 12, 2026* Jay Cutler Drops a Precision Back‑Training Breakdown
Cutler broke down close‑grip vs wide‑grip pulldowns, calling out how most lifters “lose tension at the top” and showing the fix with perfect execution. Old‑school knowledge, modern application, feeds are eating it alive.
* Arnold Explains His “Boring Diet” Strategy
Arnold says physique longevity came from predictable, repetitive meals, not variety. Fans call it “old‑school discipline that still works.” Engagement is high across all platforms.
* Milos Sarcev Calls Out Bubble Guts
Milos says stomach distention should be penalized harder and that bodybuilding needs to return to classic lines. Heavy debate across platforms.
* Jay Cutler Says Men’s Physique Is the Biggest Division Worldwide
Cutler doubled down on Men’s Physique being the largest and most influential division globally and says the athletes don’t get nearly enough credit.
* Sam Sulek Opens Up About Body Dysmorphia
Sam released a raw video discussing body image struggles and how he manages them. Rare vulnerability from someone with his following, engagement is massive.
* Rich Gaspari Says Stop Using Cardio as a Crutch
Gaspari is pushing the message: “Fix the diet, not the cardio.” He argues excessive cardio is counterproductive and that nutrition is the real lever for fat loss.
* Brandon Curry Issues a Bold Olympia Warning
Curry said he’s coming to the Olympia to “cause confusion” implying he’s bringing a look that disrupts the expected callouts. Fans say it’s his most confident statement in years.
* Lee Haney’s Kidney Battle Sparks Donor Awareness
Eight‑time Mr. Olympia Lee Haney revealed he’s facing a serious kidney issue and is raising awareness for donors. The community is rallying behind him.
* Chris Bumstead’s Hair Transplant Reveal Dominates Engagement
Cbum’s new hairline photos are everywhere fans say it makes him look “stage‑ready even in the off‑season.” It’s the most‑shared physique‑adjacent story of the day.
IFBB SHOW RESULTS — MR. UNIVERSE PORTUGAL (OFFICIAL TOP‑3) MEN’S PHYSIQUE — TOP 31. Nuno Vieira
2. Diogo Correia
3. Marcelo Peixoto
* SENIOR BIKINI — TOP 3
1. Venla Vierto
2. Katrin Porkul
3. Jennyfer Lamazares
* MASTER BIKINI — TOP 3
1. Anna Kushkian
2. Jennyfer Lamazares
3. Joana Silva
* TEAM USP NOTES (CREEPER’S THOUGHTS)
– Cutler’s pulldown breakdown is gold. Most lifters leak tension, this fixes it. And you can't really argue with Jay. He knows what he is talking about. And I personally enjoyed learning about anything I can.
— Arnold’s “boring diet” is the discipline nobody wants but everybody needs. Then when you step out you actually feel the regret of making a bad decision. This thought process has helped me keep my diet in control with less effort.
— Milos calling out bubble guts is overdue. Classic lines matter. In Classic. I still feel the open should be the biggest baddest MF'S on the planet. And a lot of it was directed at Walker, I love Nick he is a good dude. And made incredible progress as well as better midsection conditioning.
— Men’s Physique being the biggest division? Not shocking, the work rate is insane. Just not my favorite out of all classes.
— Sam Sulek opening up about dysmorphia is huge. The sport needs more honesty like that. I personally relate to this everyday as I believe most of us do. Its a common thing for all of us.
— Gaspari telling people to stop hiding behind cardio? Facts. Diet is king. Yet heart health is important. And that's what cardio is for!
— Brandon Curry talking confusion at the Olympia? That’s a man who knows he’s cooking something. I hope he can bring more. I like him personally. I will be keeping an eye on his progress.
— Lee Haney’s kidney battle is a reminder: legends need support too. And it looks overwhelming the support he has gotten. Its a reminder that this community is tight and a family.
— Cbum’s hairline trending is hilarious, but engagement is engagement, the man moves numbers. And he is a good looking guy, he better try and keep his hair.
— Portugal judges rewarded symmetry and clean lines. I did look through what available pictures they do seem good in conditioning just lacking the size from other area's. TEAM USP logs that.
* TEAM USP stays ahead because we don’t just read the news, we dissect the landscape.
View attachment VID_20260412_212158_061.mp4
* USP KEEPS RISING, CHECK OUT THE NEW SELECTION!
Last edited:
Feels like I ate all day, I feel like I am slowly adding more food at a pace my body is getting comfortable with
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