Approved Log Transformation Cycle Log with US-Pharmacies

[James Creeper]

(This is sponsored by US-PHARMACIES)

☆PROUD TEAM USP CHAMPION☆

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

* 194.4 This morning.
* 7hr 16min sleep with Cpap.

• Started my day 0530, Mr. Ash was not having it, its too early for him on a weekend. Charge the phaser banks with my pre loaded pin of USP gear. Grab my Rockstar zero and do the perimeter sweep. Still no eggs this morning. We have dried out and got warm again. So water the yard and Birds. Time to get the show going.

Sustanon 50 mg
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Primobolan 50mg
https://us-pharmacies.to/product/primobolan-depot-methenolone-enanthate/

Masteron e 25mg

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

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

• Leg Press

300lbs wide stance today.
Paused reps. Smooth and controlled.
4×12, quads feeling fine. With wide stance getting as deep as possible. Still using foam blocks and a lifting belt, keeping myself in check to keep knees loaded right. Great stretch. Controlled chaos coming out the hole. Just like launching a drag car. keeping the knee straight. I am doing some isolation leg extensions to warm up. Focused on rhythmic movement and time under load. All sets to 12. Everything felt pretty good starting off. Last set is a test. Last 4 reps is a good pause and breathing. Don't sell yourself short and give up. The last reps are where the money is made.

• Cable Crunches
Staying at 150lbs. Spine arched, hips pulling through.
Controlled and systemic.
And doing 6 sets. I ran this up to 15. I take a solid 60 seconds to recover after set 3. I am still shaking hard by set 4 that the wall is starting, before it was the end of set 3, no thinking, just doing! The rest time in between sets is the only way to get this much done. This gets the blood flowing good. Heart rate up 130-145. Hot already, rolling sweat. Bit warm in the dungeon.

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


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

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

• Smith Machine Squats x 4
300 lbs, narrow stance, tempo steady.
10 reps then 9, 8 for sets 3 & 4. Nice and smooth. Form feels good with the toes slightly out. Gain one rep.

• Hack squat x 3
started this off light as the finish touch. 180, 3 sets neutral stance, toes pushed down and straight 15,14,13 quads lighting up! Foam box is still being used. I am standing a bit higher than mid plate. I know we can add more work to this one, just a bit redundant. And still need to walk a lot later. Been average of 12-14k, Staying even with reps today.

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

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


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

• Notes of the Day
We don't have anything planned for the day other than some football. 49ers and Broncos. I am a life long 49ers fan. So living in Colorado its always been a big game. They don't play often in the regular season. And the Superbowl once. That one my late grandfather ran myself and my Mom off because of the ass whooping the Broncos got. Amanda has converted to the red and gold. So it makes it fun so definitely going to chill as much as possible and recover.


TEAM USP Bodybuilding News
10/04/2026

IFBB PRO SHOW RESULTS

• Esteban Fuquene — 212 Bodybuilding
Fuquene continues tightening his Olympia prep trajectory with another strong showing, reinforcing his status as one of the most conditioned athletes in the 212 circuit.

• Mike Sommerfeld — Classic Physique
Sommerfeld dominated the Classic Physique Open, pushing out Mahfuz Hawit with sharper lines, deeper separation, and a more complete silhouette. Judges praised his front‑to‑back density.

• Andrea Presti — Men’s Open
Presti locked down a major international win at the 2026 Everest Muscle Legends Pro (Warsaw, Poland). His improved back shots and midsection control were the deciding factors.

• Angel Sun — Bikini Masters 40+
Angel Sun crushed the Masters 40+ lineup and officially punched her ticket to the 2027 Masters Olympia. Conditioning was the cleanest on stage.


IFBB PRO LEAGUE UPDATES & INDUSTRY TALK

2027 Olympia Qualification System — Official Adjustments
The IFBB Pro League has updated the qualification structure for 2027:
• Higher difficulty for point‑based qualification
• More emphasis on outright wins
• Regional shows now carry stricter tier weighting

This will tighten the competitive funnel and force more athletes into strategic show selection.

Victor Martinez on Keone Pearson’s Open Move
Martinez broke down whether Keone Pearson is structurally ready for a permanent shift into Men’s Open.
Key concerns:
• Raw weight demands
• Maintaining symmetry at heavier stage weight
• Longevity of the transition

Krizo’s New Update Sparks Debate
Michal “Krizo” Krizanek dropped a physique update showing:
• Noticeably tighter waist
• Grainier conditioning
• Improved posing flow

Fans and analysts are split on whether this signals a major leap heading into late‑season shows.


GLOBAL BODYBUILDING HIGHLIGHTS

Al Majed Classic — UAE Federation Announcement
The UAE Bodybuilding & Fitness Federation confirmed a Dhs400,000 prize purse for the inaugural Al Majed Classic.
Purpose:
• Talent scouting
• Regional athlete elevation
• International pipeline development

Summer Mr. Rajasthan — India
• Mohd Javed claimed the Summer Mr. Rajasthan title.
• Mahesh Giri earned Best Poser.
Strong turnout and rising regional talent.


TEAM USP — (Creeper’s Thoughts)
The landscape is shifting fast. Presti’s win matters. Sommerfeld’s Classic momentum matters. Krizo’s waistline matters.
But the biggest storyline is the tightening qualification system — fewer freebies, more pressure, more real bodybuilding.
Exactly how the sport should move with more active athletes.

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

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

@Amanda Creeper

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

 

[James Creeper]

☆This Log Is Proudly Sponsored By USP☆

* TEAM USP Rest & Recovery Log

* Rest day on paper, never in execution.

• 0430 is here. Slow to get up and move, pretty dam sore this morning. Definitely need to stretch. Throw on the sweats grab my USP photon torpedo

Sustanon 500 at 40mg,
https://us-pharmacies.to/product/sustanon-500-mg-ml-10ml-vial-up/

Primo 40mg
https://us-pharmacies.to/product/primobolan-depot-methenolone-enanthate/


25 mg Mast.

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

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25 mg Deca

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Put on the science officers robe. Do my perimeter sweep, water yard and chickens. No eggs...
The Creeper's dungeon is needed! I started off walking the treadmill for 10 min to a slow jog for an other 25 minutes. Started to tighten up in the legs/ back. Transitioning to the floor I took my time and stretching out every angle on my legs. Stretch out my back really well. Stink bug walking hands back to standing is really good on the hamstrings. Finished off with my old school standard stretches..It is going to be a rougher than normal day. legs are very sore this morning. As executed now on rest days I normally do some push up's and pull up's. So to start, on my bench I do my Creeper stretches. Letting weight hang in my hand rotating in a small circles. Let it pull on everything in the shoulder. At 30 lbs. Switched out and do both sides. Doing 4 or 5 sets of this helps let the tension out of the shoulders.

* Then set up with yoga blocks and did 25 push up's. Everything seems smooth and controlled. Did 15 mores a slow and controlled descent and a strong acceleration out of the hole.

* Pull up's – today, the belt again with 25 lbs. And was able to do 5 pretty easily. Took a rest and... pull off 5 more. Rest.... 9 more... set 3 at 9 stalled with 25lb plate.

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

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

• Meals & Macros

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

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

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


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

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

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

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

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



• Notes of day
• 194.6 this morning.
• 6 hrs 22 min sleep with Cpap.
• 13434 steps
Had issues getting out of the car this morning, lmfao I am glad no one seen that.
Here is a tip don't get old, it sucks at a certain point. Can't tell you when it happened as that line is a bit blurry.
Well the shop is pulling me every direction to help with this or that, then balance my work load as well. I really didn't ask for this. I just wanted to do work and stay in my lane. But I take it in stride nothing has changed really. People figure out that I am good at problem solving and ask questions, always has been that way.



TEAM USP BODYBUILDING NEWS

10/06/2026
• Lee Haney – Life-Saving Kidney Transplant:
He has undergone a kidney transplant and is in recovery, with the bodybuilding world showing out support and tributes across socials and interviews for his quick recovery.

• Missy Truscott – Official Retirement:
3x Fitness Olympia Missy Truscott has formally retired from professional bodybuilding, citing serious health struggles and the brutal toll of her final prep.

• Ryan Terry – Neck Injury Before 4th Title
Men’s Physique king Ryan Terry revealed he nearly pulled out of the 2026 Olympia after a severe neck injury right before the show, then still walked away with his 4th straight Men’s Physique Olympia title.


Comebacks, Injuries & Long-Game Moves

• Ian Valliere – Comeback in Motion:
Ian is back in a full diet phase, openly targeting a return to the stage in late 2026 or early 2027, and shutting down blood-pressure scare rumors by explaining the expo reading was a bad cuff plus heavy stims, not a chronic issue.

• Martin Fitzwater – Lat/Teres Situation Worsening:
Fitzwater’s left lat/teres issue is getting worse, heavily compromising his back shots. The root is a chronic labrum/shoulder injury from 2025, now limiting his ability to fully hit a back lat spread under stage conditions.

• Nick Walker Post-Sandow Mission Statement:
Fresh off winning the 2026 Mr. Olympia, Nick is already talking about chasing the 2027 Arnold Classic, sending a direct message to Derek Lunsford: when he’s truly “on,” he believes he’s simply better.

• Hadi Choopan – 2027 Arnold Classic Signal
Coach Milos Sarcev has publicly stated Hadi is expected to compete at the 2027 Arnold Classic, setting up a potential Walker–Lunsford–Choopan collision that could rival Olympia-level hype.

• Analyst Heat – King Kamali & Dennis James:
King Kamali broke down why “the stars aligned” for Nick at Olympia, while Dennis James and Milos Sarcev argued that Walker beat a very much on Derek Lunsford—fueling a new era of Open division debate.


Post-Olympia Contests, Lineups & Qualifications

• Prague Pro – Classic Physique War Incoming:
Prague Pro’s Classic Physique lineup is stacked: Mike Sommerfeld, Urs Kalecinski (Rough Diesel), Terrence Ruffin and more are locked in for a post-Olympia clash in Czechia. Men’s Open looks thinner, with Michael Krizanek as the main headliner after Martin Fitzwater and Samson Dauda opted out.

• Andrea Presti – Poland Win & Olympia Ticket:
Italian Open standout Andrea Presti won the Everest Muscle Stars Poland Pro, locking in his qualification for the 2027 Mr. Olympia season.

• Tonio Burton – Mexico Pro Defense:
At the 2026 Pharlabs Mexico Pro, Tonio Burton took Men’s Open, successfully defending his position and adding another win to his post-Olympia campaign.

• Radoslav Angelov – 212 Balkan Grand Prix:
Radoslav Angelov claimed the 212 title at the 2026 Balkan Grand Prix Pro, reinforcing his standing in the lighter Open-adjacent ranks.

• Mike Sommerfeld – Southern Muscle Showdown Classic:
Mike Sommerfeld also picked up a Classic Physique win at the Southern Muscle Showdown Pro, sharpening momentum heading into Prague.


Pro Calendar
• Hurricane Pro (Oct 16, 2026 – Florida):
Men’s Open, 212, Classic Physique, Men’s Physique all on the card—prime ground for fresh Olympia qualification runs and rebound showings.

• Fitparade Natural Pro (Oct 17, 2026 – Budapest):
Bikini-focused, natural stage, good watch for emerging names chasing their first big pro breakthrough.

• Kentucky Bourbon Pro & NZ Pro (Oct 17, 2026):
Men’s Physique, Bikini, Fit Model, plus Bikini in New Zealand—global spread of qualification opportunities as the post-Olympia season kicks into gear.



TEAM USP — (Creeper’s Thoughts)

Olympia weekend crowned kings, but the last 24 hours show the real life in the sport: surgeries, retirements, comebacks, and hungry pros jumping straight into new battles. Missy walking away on her own terms, Ryan winning hurt, Ian grinding back, Fitzwater struggling, Nick chasing the Arnold, Hadi being lined up, and a full slate of shows firing worldwide, this is the living bloodstream of bodybuilding.

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

US Pharmacies – Nutrition & Supplement

us-pharmacies.to

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

 

[James Creeper]

DAY 1 — PUSH WORK
CHEST | SHOULDERS | TRIS

*Sponsorship By: US–Pharmacies*

☆PROUD TEAM USP CHAMPION☆

• Started the day at 0430. Dawn patrol schedule. Feeling okay. Bit stiff and tired. Another Monster day at work yesterday. I grab my pre loaded pin of USP gear. I will add 20 mg of deca for some joint relief for a few day's.
Sustanon 500 at 40mg,
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Primo 40mg
https://us-pharmacies.to/product/primobolan-depot-methenolone-enanthate/

Mast e 25mg https://us-pharmacies.to/product/drostanolone-enanthate/

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


Gear beamed aboard, throw the science officers robe on to do the perimeter sweep, water the yard we have No eggs again this morning, think I will try and add some more heat to the coop. I hit the Creeper dungeon Turned on my heavy music mix. Started on the treadmill walking for 10 then bump it up to the jog hitting the target zone for 25 minutes. Start doing my yoga stretches, getting everything loose and limber. Was pretty tight all the way around. So into work, started off with my Creeper stretches slow circles with a 30 lb dumbbell on the bench at an angle to let the weight pull on the shoulders and warm. Set up warm up sets.

* 195.0 this morning
* 5hrs 41 min sleep. Cpap in use. Kinda shit night. Woke up a lot.

*WORK SETS

• Dumbbell Bench Press 12–18 reps × 5 sets @ 100 lbs ( per the voice )
10 clean reps, locked‑in form, chest tight and squeezed hard I focus from deep stretch the weight just hanging on the pecks. Can really feel the tension at the bottom. From the bottom acceleration increases out of the hole to the top. To a center convergence. A show of controlled violence. Slowing down to imagine and feeling squeezing the chest as tight as possible. On set 2 dropped back to 8 and then matching 8 stalling into some partials to dropping the dumbbells. Next set 6 to fail, and again 6 to fail. Lot of dropped dumbbells this morning. And a cooking chest. We had a goal of hitting 100's we did it efficiently. Without it just being thrown around. No gym bro ego lifting. A plan put out, followed and cleanly done without injury.

• Incline Dumbbell Flyes — 15°
Went straight to 30 reps x 20 lbs, I focused on keeping tempo in time. Then on the decent slow and controlled pause at maximum stretch. Feeling it pull on the chest open up really getting deep on the arms with a small bend at the elbows. I try and exhale slowly coming down letting gravity pull it open.
We at 20 lbs, dropped to 15lbs and did 30 more reps without pause. Dropped to 10 lbs stalling at 28. We stay level.

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

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

• Seated Overhead Dumbbell Press (Arnold Press)
8–12 reps × 5 sets
Bench nearly vertical, 30 lbs up and all sets at 12 reps, nothing seems to be hitching in the movement. This felt really good. Still shaking. The press and flys are showing.


* Extra sets Pull-Ups & Push-ups
Starting of with 15 push up's on the foam blocks. Took a minute to recover. Did 10 more. My chest pulsing with my heartbeat.
* Pull up's
Did 10, took a minute got 7 more. CNS is sizzling. Still got good stretch in with the 45 plate, let tension out of my spine.


* Then more Creeper stretches. Keeping the shoulders loose.


• DAILY FUEL BREAKDOWN
- Calories: 4,400—4,750
- Protein: ~400–450 added protein powder to everything
- Carbs: ~460–480g
- Fat: ~100–130g
- Sodium: ~4,800–5,800mg
- Meals: 6 total
- I blender up 4 cups of cooked rice with water till very smooth

* Notes of the Day


TEAM USP Bodybuilding News
10/07/2026


• PMMA CONTROVERSY (LEAGUE‑WIDE)
A league‑wide debate erupts over suspected PMMA filler use.
Visible structural anomalies in quads and other muscle groups like biceps and delts spark accusations that judges are ignoring cosmetic augmentation.
Fans call it a growing integrity crisis. And we have all seen them awarded at top levels for it. But where is the line drawn? A body is built in this sport, not injected with fillers to make up deficits.


• MARTIN FITZWATER INJURY UPDATE
Fitzwater’s left lat bruising at the Olympia is now tied to worsening chronic scar tissue from his 2025 SLAP tear.
Back width compromised.
Emotional fallout continues after his 12th‑place finish.

• IAIN VALLIERE COMEBACK TEASE
Valliere begins aggressive dieting for a late‑2026 / early‑2027 return.
Clarifies Expo high‑BP scare: undersized cuff + sleep deprivation + stimulants.
Not a chronic condition.



• 2027 ARNOLD CLASSIC EARLY POLLS
Samson Dauda: 38%
Andrew Jacked: 36%
Nick Walker: 25%
Early fan/analyst projections show a razor‑thin three‑man race.

• MIKE SOMMERFELD SKIPS OFF‑SEASON
Sommerfeld ignores the standard post‑Olympia break.
Jumps straight into prep for the Southern Muscle Showdown.
Already qualified for 2027 Olympia—chooses momentum over recovery.


• Extra tid bits
• Nick Walker — 2027 Arnold Intent: Walker publicly states he’s chasing the Arnold to prove dominance over Lunsford.
• Hadi Choopan — 2027 Arnold Target: Milos Sarcev confirms Hadi is aiming at the Arnold Classic.
• Andrew Jacked — Dryness Critique: Chris Aceto says Andrew needs to be “drier,” comparing him to Flex Wheeler.
• Missy Truscott — Retirement: 3x Fitness Olympia retires due to major health issues.
• Global Pro Circuit Results:
◦ Tonio Burton wins Pharlabs Mexico Pro (Open).
◦ Andrea Presti wins Everest Muscle Legends Pro (Open).
◦ Radoslav Angelov wins Balkan Grand Prix Pro (212).


TEAM USP — CREEPER’S THOUGHTS
The Olympia crowned Walker, but the real storyline now is the collision of integrity, health, and ambition. PMMA accusations, chronic injuries, retirements, and comeback hunger are reshaping the sport landscape. The 2027 Arnold Classic is already looking like a second Olympia. Only the athletes who manage health and precision will survive the next era.





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

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

USP HOT PRODUCTS! LOOK FOR YOURSELF!

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@Amanda Creeper

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

 

[Mobster]

but the real storyline now is the collision of integrity, health, and ambition.

No. That's an AI created inference

 

[James Creeper]

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

☆PROUD MEMBER OF USP CHAMPIONS☆

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

• 0430 up way too early for a Saturday. Need to get a few things done this weekend. Just not all today. Do my normal routine. My preloaded pin of USP gear transported on board. Throw on the sweats. Head to the fridge for my sugar free Rockstar. Do the yard walk. Mr. Ash wanted to join this morning. He needed to do his spot checks. And quickly wanted back in, but we got the chickens food and water done. No eggs. And just ran out. So back to lame store eggs.
Sustanon 500 at 30mg,
https://us-pharmacies.to/product/sustanon-500-mg-ml-10ml-vial-up/

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

Mast e 25mg

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

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Deca D 20mg

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

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

* 195.1 This morning
* 7hr 22min sleep with Cpap. Just woke up a few times to pee.

• WORK SETS —

• Bent‑Over Barbell Rows (Bar 45lbs)
145 lbs total — 15, 15, 14
Back locked in place, bar path clean and planned. Feeling very easy to move, it felt so good to put a big squeeze in. Everything is feeling synchronized quickly in the back, upper/mid traps. I keep tempo and rhythm timed. Keeping everything in check you get the most out of this. Still feel the burn in the lats by rep 15 on the first set. Find the target angle to hit the group of muscle you want to work and stay locked. Getting the good burn on this. Last rep was lost, but still a win, added 10 lbs

• Lat Pulldowns 12 sets ( shoulder width + Unilateral) 25-15 reps.
100 on the stack, 50 for uni.
Shoulder‑to‑narrow rotation for 25 reps. Take 60 seconds, Taking the time here is key to push the reps up. Keep the plan. Set 5 was a push and ground out the 25. set 6 at 16 I was fatiguing hard keep breathing under control and focused on this last few. Took a few minutes to recover. Breathing heavy.
Unilateral rounds push for 25 on each side for 6 sets. Uni got 25 reps on all but the last 1 were much more challenging and had to push hard to 22. Dropping weight last set 10 lbs pulled off. 35 reps left side matched for right. Had to take a minute to recover. This is torching the lats and obliques.

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

• Face Pulls
30 lbs. 25 reps x 3 sets
Rear delts take the hit. This is feeling good. Letting the weight pull out my arms. You can feel the shoulder blades rotating out and over then pulling together in middle of the spine. I hit 24, 23, 22. Still down a few reps. Gassed pretty quickly. Form shaking. But feeling good.

• Standing Cable Curls
62.5 lbs
Set 1–6 strong eccentric pull, then a very slow decent on a 4 count.
Arms are always happy to do this. Tension kept on each arm for a set. This is done in a way – hard pull up...slow on the way down. This is the shaper or the bi's peak. I enjoy dumbbells. But the tension is here constant. Get into the deep stretch on this, where the arm is behind you a bit. 12 x 4 and 10 x 2 for the last 2 sets. Added 2.5 lbs

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

• Extra sets

Creeper curl
60 seconds between sets. Hand pronation away from you. Letting the wrist bend coming up and flattening out on the way down.
Slow and controlled on the first 5, quicker on the second 5 to really pump the blood in.
15 lbs x 4 sets. Hit 10 reps for all 4. This is the finisher for the bi's and forearms.

• Pull up's, started of with a 45 plate and decompression of my back then I did 5, with the belt and 25 lbs.I rested a minute and I and got 5 more in.
Time to eat!!!

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

• OVERALL NOTES
Forearms looking pretty awesome, grainy and deep cuts, lots of veins. Feeling pretty sore and run down come Friday, not feeling super energetic. I actually went and laid back down at 0715, crashed out for another 3 hrs. Don't have anything planned for the rest of the day. So going to enjoy some family time. And eat a bit extra try and get refreshed and top up the tank for the week to come. Amanda and kids are doing well. K is at this new high-school and thats been a challenge. She is taking the pressure well. Its a better school. But new and different is hard especially for a teen. I am proud of her for taking the challenge on to better her life!



TEAM USP — BODYBUILDING NEWS
10/12/2026

• EVLS PRAGUE PRO — MEN’S OPEN RESULTS
The EVLS Prague Pro delivered one of the cleanest, most decisive wins of the season. Michal Krizo walked in sharper than expected — tighter midsection, improved back density, and a level of dryness he hasn’t consistently shown in past outings. Judges rewarded him for front double dominance, side chest fullness, and a dramatically improved rear lat spread.
Shaun Clarida brought trademark granite conditioning but lacked the sheer mass to challenge Krizo.
The win gives Krizo an early qualification for the 2027 Mr. Olympia, allowing him to skip the grind of chasing points and focus on long-term improvements.
This show also highlighted the European surge. Prague continues to be a proving ground for Olympia-level physiques.


• KRIZO PHYSIQUE UPDATE — 1 DAY OUT
Krizo’s pre-show update was a shockwave: deeper separation in quads, rounder delts, and a tighter waist than his 2026 Olympia showing.
The bodybuilding community immediately speculated that he was peaking better than ever and the stage confirmed it.
His coach emphasized a carb-load strategy focused on slow-digesting sources to avoid spillover, which paid off with crisp lines and a fuller chest.
This update set the tone for Prague and hinted that Krizo may finally be entering his “dangerous era.”

• ARNOLD SCHWARZENEGGER — CREATINE WITHOUT TRAINING?
Arnold revisited a classic supplement debate: Does creatine build muscle without training?
His stance: creatine is a proven performance enhancer, but without resistance training, the benefits are minimal.
He referenced studies showing increases in water retention and ATP availability, but emphasized that muscle growth requires stimulus, not just supplementation.
The conversation reignited interest in old-school supplement philosophy, train hard, eat right, and use creatine as a tool, not a shortcut.


• MILOS SARCEV — HADI WOULD HAVE BEATEN NICK WALKER?
Milos stirred controversy by claiming Hadi Choopan would have beaten Nick Walker at the 2026 Olympia.
His reasoning: Hadi’s structure, density, and back shots would have edged Walker if Hadi had matched Walker’s conditioning.
This comment split the community, some agree Hadi’s shape is superior, others argue Walker’s freak factor and improved symmetry made him unbeatable.
Sarcev’s statement adds fuel to the growing narrative that the 2027 Olympia could be a historic clash of former champions.


• SAMIR BANNOUT — “GOLDEN ERA RULES” FOR BACK GROWTH
Samir dropped three Golden Era principles for building a championship back:
1. Perfect form over heavy weight — no ego lifting.
2. Full stretch and contraction — maximize lat recruitment.
3. High-volume rowing — the backbone of Golden Era thickness.
He emphasized that modern lifters chase numbers instead of mastery, and that the back responds best to precision and patience.
His advice resonated with lifters who admire the aesthetic dominance of the 70s and 80s.


• SHAWN RAY — CALLS NICK WALKER’S PHYSIQUE ‘UGLY’ / WIN A ‘FLUKE’
Shawn Ray continued his pattern of controversial takes, calling Nick Walker’s physique “ugly” and labeling his Olympia win a “fluke.”
Ray argued that Walker’s shape lacks flow and that his victory was due to other competitors being off.
Fans and athletes pushed back hard — pointing out Walker’s improved taper, better posing, and undeniable stage presence.
This feud highlights the generational divide: old-school aesthetics vs. modern mass-and-conditioning dominance.

• 2026 OLYMPIA — FULL DIVISION WINNERS

The 2026 Olympia was one of the most unpredictable in recent history.
Nick Walker’s win cemented him as the 20th Mr. Olympia, breaking the Lunsford–Dauda rivalry cycle.
Keone Pearson reclaimed dominance in the 212 with flawless symmetry.
Niall Darwen shocked Classic Physique by dethroning the favorites.
Andrea Shaw continued her reign as Ms. Olympia, proving she’s one of the greatest female bodybuilders ever.
Every division saw shakeups, signaling a new era of unpredictability.


• 2026 OLYMPIA — MEN’S OPEN TOP 5
1. Nick Walker — $`600,000
◦ Freak factor + improved shape = unstoppable.
2. Samson Dauda — `$200,000
◦ Best combination of mass and aesthetics on stage.
3. Derek Lunsford — $`100,000
◦ Conditioning slightly off compared to 2025.
4. Andrew Jacked — `$40,000
◦ Most improved competitor; back shots still need work.
5. Tonio Burton — $35,000
◦ Incredible rise; out-conditioned several bigger names.
This top 5 represents the most competitive lineup since the late 2000s.



• WORLD BODYBUILDING NEWS
WBN resurfaced the 1981 World Grand Prix results, reminding fans of Boyer Coe’s classic victory.
Pedro Barron posted new 212 stats, showing offseason improvements that could shake up the division.
Mexico Pro and San Francisco Natural contest photos showcased rising talent and highlighted the global growth of bodybuilding.
These smaller shows often reveal future stars — and WBN’s coverage keeps them on the radar.


TEAM USP — (CREEPER’S THOUGHTS)
The sport is entering a chaotic period, legends falling, newcomers rising, and every show rewriting the rankings.
Nick Walker’s win didn’t just crown a champion; it started a firestorm.
Krizo’s Prague dominance proves Europe is no longer a secondary battleground.
Classic Physique is shifting, Women’s divisions are stabilizing, and the Men’s Open is becoming a revolving door of champions.
2027 is shaping up to be the most unpredictable year in bodybuilding since the 90s.




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Speaking of, EVO has a page showing scams
So please check it often for updates and stay safe!

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@Amanda Creeper

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

 

[Mobster]

Krizo’s Prague dominance proves Europe is no longer a secondary battleground.

Never was. Yates and Samson both proved that

 

[James Creeper]

Krizo’s Prague dominance proves Europe is no longer a secondary battleground.

Never was. Yates and Samson both proved that

The view is different across the pond m8

 

[James Creeper]

(This is sponsored by US-PHARMACIES)

☆PROUD TEAM USP CHAMPION☆

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

* 195.3 This morning.
* 7hr 16min sleep with Cpap.

• Started my day 0600, Mr. Ash was not having it, its too early for him on a weekend. Charge the phaser banks with my pre loaded pin of USP gear. Grab my Rockstar zero and do the perimeter sweep. Still no eggs this morning. We have had lingering storms for a while in the high country. This next week it looks like its going to bring a lot of moisture and snow down lower to us soon.

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

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

Masteron e 25mg

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

us-pharmacies.to

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

• Leg Press

300lbs narrow stance today.
Paused reps. Smooth and controlled.
4×12, quads feeling fine. With narrow stance getting as deep as possible. Still using foam blocks and a lifting belt, keeping myself in check to keep knees loaded right. Great stretch. Controlled chaos coming out the hole. Just like launching a drag car. keeping the knee straight. I am doing some isolation leg extensions to warm up. Focused on rhythmic movement and time under load. All sets to 12. Everything felt pretty good starting off. Last set is a test. Last 4 reps is a good pause and breathing. Don't sell yourself short and give up. The last reps are where the money is made.

• Cable Crunches
Staying at 150lbs. Spine arched, hips pulling through.
Controlled and systemic.
And doing 6 sets. I ran this up to 15. I take a solid 60 seconds to recover after set 3. I am still shaking hard by set 4 that the wall is starting, before it was the end of set 3. Start zoning out, feeling the body work. The rest time in between sets is the only way to get this much done. This gets the blood flowing good. Heart rate up 130-145. Hot already, rolling sweat. Bit warm in the dungeon. Lol 50 degrees.

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


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

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

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

• Hack squat x 3
started this off light as the finish touch. 180, 3 sets neutral stance, toes pushed down and straight 15,14,13 quads lighting up! Foam box is still being used. I am standing a bit higher than mid plate. I know we can add more work to this one, just a bit redundant. Staying even with reps today.

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

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


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

• Notes of the Day
195.2 lbs
7hr 42min of sleep. Cpap is used
Rest of the day was chill no major stresses. Changed the oil in dad's audi. Mowed the yard short. Will probably have to mow one more time this year. Have the 49ers and Broncos playing today. Amanda is a Broncos fan but is becoming more of a 9ers fan. Her first game we did this match up in Denver. Hope to do it again sometime. Looked like it was hot there at Levi stadium. Planning going to see my brother this evening see how he is doing. But thats what's going on with the Creeper's.



TEAM USP Bodybuilding News

10/13/2026
TEAM USP MASTER TEMPLATE

Daily Bodybuilding News – October 14, 2026

───

Global pulse – post-2026 Mr. Olympia

• Headline: Nick Walker crowned 2026 Mr. Olympia, first Sandow, People’s Champ, mass + conditioning shock the lineup.
• Top Four (Men’s Open):
◦ 1st: Nick Walker
◦ 2nd: Samson Dauda
◦ 3rd: Derek Lunsford
◦ 4th: Andrew Jacked
◦ 5th: Tonio Burton
• Prize Money (Men’s Open):
◦ Walker: $`600,000
◦ Dauda: `$200,000
◦ Lunsford: $`100,000
◦ Jacked: `$40,000
◦ Burton: $30,000

───

Post-Olympia competition & fallout

• Tonio Burton – 2027 Gameplan:
◦ Status: Officially qualified for 2027 Mr. Olympia.
◦ Strategy: Coasting into Pittsburgh Pro, micro-progress focus, tight waistline priority, no reckless size chase.
◦ Narrative: Direct physique comparisons to Andrew Jacked fuel his refinement-first approach.

• EVLS Prague Pro – Open results & retirement note:
◦ Winner: Michael Krizo takes Prague Pro, not at absolute peak but enough to edge the field.
◦ Runner-up: Pavl Baron pushes hard with cleaner midsection and tighter control.
◦ Legend exit: William Bonac confirms retirement from the pro stage, closing a multi-era career that stretched through multiple Olympias.

• Judging fallout & opinion wars (Olympia):
◦ Dorian Yates: Publicly backs Nick Walker’s win, calls out “fake news” around the decision.
◦ Tyler Manion: States he had Samson Dauda beating Walker 5 poses to 3—fueling ongoing debate.
◦ Rich Gaspari / Chris Aceto / Terrick El Guindy:
▪ Gaspari: Walker deserved the win; Lunsford “not at his best.”
▪ Aceto: Doesn’t dispute Walker’s victory but highlights Lunsford’s conditioning edge. (Not sure what he was looking at)
▪ Terrick: Breaks down the specific poses that swung the title to Walker.

Monster off-season updates

• Urs Kalecinski – near 300 lbs:
◦ Class: Classic Physique / Open
◦ Off-season weight: Approaching 300 lbs while maintaining structure.
◦ Roadmap: Aggressive itinerary with hints toward 2027 New York Pro and Pittsburgh Pro appearances.

• Nick Walker – no off-season brakes:
◦ Current status: Fresh off Olympia win, immediately back to heavy quad-focused leg days.
◦ Stance: No extended downtime; early dial-in for 2027 Arnold Classic despite some voices saying skip it.
◦ Industry chatter: Bob Cicherillo and Shawn Ray publicly advise Walker not to do the 2027 Arnold, arguing the “ship has sailed” on certain matchups—adding more tension to his schedule decisions.


Regional & natural competitive circuit

• DFAC Muscle Mayhem – Caribbean:
◦ Location: Camana Bay.
◦ Field: 25 elite natural athletes across pro, amateur, and transformation divisions.
◦ Highlight: Strong Caribbean representation with US athletes mixing in, pushing the natural scene’s visibility and legitimacy.

• NPC Idaho Cup Natural & NPC Linear Idaho Cup:
◦ Timeline: This weekend.
◦ Status: Final registration locked; athlete spotlights live.
◦ Storyline: Former 2017 overall champ Bobby Serna tracking a comeback nine years after his Idaho Cup victory—local hero narrative with national interest.

• 2027 Mr. Olympia qualification window:
◦ Period: August 31, 2026 – September 12, 2027.
◦ Implication: Every pro show from now is part of the qualification chessboard—Pittsburgh, New York Pro, Prague, and regional qualifiers all feed the 2027 lineup.

• Legacy notes:
◦ Bonac: DNP at 2026 Olympia, then Prague retirement confirmation—clean narrative arc for “final season” coverage.
◦ Brandon Curry: Still top 10 at Olympia at 44, maintaining roundness and staying relevant in late career.

TEAM USP — (Creeper’s Thoughts)

Nick Walker just flipped the entire power structure, Sandow in hand, no off-season brakes, and already sitting in the middle of a judging civil war. And talking heads always happy to give their basis opinions. Tonio is playing the long game, Urs is testing the ceiling of his previous Classic size, and the natural circuit is quietly building future legends in Idaho and the Caribbean.
• Thank You, William Bonac — “The Conqueror”

Thank you for more than a decade of showing us what elite bodybuilding looks like when size, shape, density, and completeness all show up together. At 5'7", you never needed to be the tallest man on stage. You simply needed to be the most complete and you were, year after year.
You earned the respect of the entire sport the hard way: by becoming a true giant-killer. That unmistakable 3D roundness and fullness you brought in 2017–2018, the two Arnold Classic Ohio titles (2018 and 2020), and that razor-thin second place at the 2019 Mr. Olympia will always stand as proof of how high you climbed.
More than the placements, thank you for the consistency and the professionalism. Ten-plus consecutive Olympia appearances is a rare kind of excellence. You never phoned it in. You always showed up ready to fight.
Walking away after the 2026 Mr. Olympia because the fire had faded and family mattered more is a decision only a real champion can make with peace. Choosing your children and your life over another brutal prep is the kind of strength that lasts longer than any trophy.
We’re grateful you’ll stay involved — promoting shows in the Netherlands and creating pathways for the next generation of European athletes. The sport is better because you competed, and it will stay better because you’re choosing to give back.

Be well and rest, Conqueror.
You’ve earned it.
Creeper and TEAM USP

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

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

@Amanda Creeper

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

 

[Mobster]

Thank You, William Bonac — “The Conqueror”

Thank you for more than a decade of showing us what elite bodybuilding looks like when size, shape, density, and completeness all show up together. At 5'7", you never needed to be the tallest man on stage. You simply needed to be the most complete and you were, year after year.
You earned the respect of the entire sport the hard way: by becoming a true giant-killer. That unmistakable 3D roundness and fullness you brought in 2017–2018, the two Arnold Classic Ohio titles (2018 and 2020), and that razor-thin second place at the 2019 Mr. Olympia will always stand as proof of how high you climbed.
More than the placements, thank you for the consistency and the professionalism. Ten-plus consecutive Olympia appearances is a rare kind of excellence. You never phoned it in. You always showed up ready to fight.
Walking away after the 2026 Mr. Olympia because the fire had faded and family mattered more is a decision only a real champion can make with peace. Choosing your children and your life over another brutal prep is the kind of strength that lasts longer than any trophy.
We’re grateful you’ll stay involved — promoting shows in the Netherlands and creating pathways for the next generation of European athletes. The sport is better because you competed, and it will stay better because you’re choosing to give back.

Agreed. But will he stay retired? Here I think so

 

[HarleyGuy]

(This is sponsored by US-PHARMACIES)
View attachment 40714
☆PROUD TEAM USP CHAMPION☆

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

* 195.3 This morning.
* 7hr 16min sleep with Cpap.

• Started my day 0600, Mr. Ash was not having it, its too early for him on a weekend. Charge the phaser banks with my pre loaded pin of USP gear. Grab my Rockstar zero and do the perimeter sweep. Still no eggs this morning. We have had lingering storms for a while in the high country. This next week it looks like its going to bring a lot of moisture and snow down lower to us soon.

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

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

Masteron e 25mg

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

us-pharmacies.to

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

• Leg Press

300lbs narrow stance today.
Paused reps. Smooth and controlled.
4×12, quads feeling fine. With narrow stance getting as deep as possible. Still using foam blocks and a lifting belt, keeping myself in check to keep knees loaded right. Great stretch. Controlled chaos coming out the hole. Just like launching a drag car. keeping the knee straight. I am doing some isolation leg extensions to warm up. Focused on rhythmic movement and time under load. All sets to 12. Everything felt pretty good starting off. Last set is a test. Last 4 reps is a good pause and breathing. Don't sell yourself short and give up. The last reps are where the money is made.

• Cable Crunches
Staying at 150lbs. Spine arched, hips pulling through.
Controlled and systemic.
And doing 6 sets. I ran this up to 15. I take a solid 60 seconds to recover after set 3. I am still shaking hard by set 4 that the wall is starting, before it was the end of set 3. Start zoning out, feeling the body work. The rest time in between sets is the only way to get this much done. This gets the blood flowing good. Heart rate up 130-145. Hot already, rolling sweat. Bit warm in the dungeon. Lol 50 degrees.

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


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

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

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

• Hack squat x 3
started this off light as the finish touch. 180, 3 sets neutral stance, toes pushed down and straight 15,14,13 quads lighting up! Foam box is still being used. I am standing a bit higher than mid plate. I know we can add more work to this one, just a bit redundant. Staying even with reps today.

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

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


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

• Notes of the Day
195.2 lbs
7hr 42min of sleep. Cpap is used
Rest of the day was chill no major stresses. Changed the oil in dad's audi. Mowed the yard short. Will probably have to mow one more time this year. Have the 49ers and Broncos playing today. Amanda is a Broncos fan but is becoming more of a 9ers fan. Her first game we did this match up in Denver. Hope to do it again sometime. Looked like it was hot there at Levi stadium. Planning going to see my brother this evening see how he is doing. But thats what's going on with the Creeper's.



TEAM USP Bodybuilding News

10/13/2026
TEAM USP MASTER TEMPLATE

Daily Bodybuilding News – October 14, 2026

───

Global pulse – post-2026 Mr. Olympia

• Headline: Nick Walker crowned 2026 Mr. Olympia, first Sandow, People’s Champ, mass + conditioning shock the lineup.
• Top Four (Men’s Open):
◦ 1st: Nick Walker
◦ 2nd: Samson Dauda
◦ 3rd: Derek Lunsford
◦ 4th: Andrew Jacked
◦ 5th: Tonio Burton
• Prize Money (Men’s Open):
◦ Walker: $`600,000
◦ Dauda: `$200,000
◦ Lunsford: $`100,000
◦ Jacked: `$40,000
◦ Burton: $30,000

───

Post-Olympia competition & fallout

• Tonio Burton – 2027 Gameplan:
◦ Status: Officially qualified for 2027 Mr. Olympia.
◦ Strategy: Coasting into Pittsburgh Pro, micro-progress focus, tight waistline priority, no reckless size chase.
◦ Narrative: Direct physique comparisons to Andrew Jacked fuel his refinement-first approach.

• EVLS Prague Pro – Open results & retirement note:
◦ Winner: Michael Krizo takes Prague Pro, not at absolute peak but enough to edge the field.
◦ Runner-up: Pavl Baron pushes hard with cleaner midsection and tighter control.
◦ Legend exit: William Bonac confirms retirement from the pro stage, closing a multi-era career that stretched through multiple Olympias.

• Judging fallout & opinion wars (Olympia):
◦ Dorian Yates: Publicly backs Nick Walker’s win, calls out “fake news” around the decision.
◦ Tyler Manion: States he had Samson Dauda beating Walker 5 poses to 3—fueling ongoing debate.
◦ Rich Gaspari / Chris Aceto / Terrick El Guindy:
▪ Gaspari: Walker deserved the win; Lunsford “not at his best.”
▪ Aceto: Doesn’t dispute Walker’s victory but highlights Lunsford’s conditioning edge. (Not sure what he was looking at)
▪ Terrick: Breaks down the specific poses that swung the title to Walker.

Monster off-season updates

• Urs Kalecinski – near 300 lbs:
◦ Class: Classic Physique / Open
◦ Off-season weight: Approaching 300 lbs while maintaining structure.
◦ Roadmap: Aggressive itinerary with hints toward 2027 New York Pro and Pittsburgh Pro appearances.

• Nick Walker – no off-season brakes:
◦ Current status: Fresh off Olympia win, immediately back to heavy quad-focused leg days.
◦ Stance: No extended downtime; early dial-in for 2027 Arnold Classic despite some voices saying skip it.
◦ Industry chatter: Bob Cicherillo and Shawn Ray publicly advise Walker not to do the 2027 Arnold, arguing the “ship has sailed” on certain matchups—adding more tension to his schedule decisions.


Regional & natural competitive circuit

• DFAC Muscle Mayhem – Caribbean:
◦ Location: Camana Bay.
◦ Field: 25 elite natural athletes across pro, amateur, and transformation divisions.
◦ Highlight: Strong Caribbean representation with US athletes mixing in, pushing the natural scene’s visibility and legitimacy.

• NPC Idaho Cup Natural & NPC Linear Idaho Cup:
◦ Timeline: This weekend.
◦ Status: Final registration locked; athlete spotlights live.
◦ Storyline: Former 2017 overall champ Bobby Serna tracking a comeback nine years after his Idaho Cup victory—local hero narrative with national interest.

• 2027 Mr. Olympia qualification window:
◦ Period: August 31, 2026 – September 12, 2027.
◦ Implication: Every pro show from now is part of the qualification chessboard—Pittsburgh, New York Pro, Prague, and regional qualifiers all feed the 2027 lineup.

• Legacy notes:
◦ Bonac: DNP at 2026 Olympia, then Prague retirement confirmation—clean narrative arc for “final season” coverage.
◦ Brandon Curry: Still top 10 at Olympia at 44, maintaining roundness and staying relevant in late career.

TEAM USP — (Creeper’s Thoughts)

Nick Walker just flipped the entire power structure, Sandow in hand, no off-season brakes, and already sitting in the middle of a judging civil war. And talking heads always happy to give their basis opinions. Tonio is playing the long game, Urs is testing the ceiling of his previous Classic size, and the natural circuit is quietly building future legends in Idaho and the Caribbean.
• Thank You, William Bonac — “The Conqueror”

Thank you for more than a decade of showing us what elite bodybuilding looks like when size, shape, density, and completeness all show up together. At 5'7", you never needed to be the tallest man on stage. You simply needed to be the most complete and you were, year after year.
You earned the respect of the entire sport the hard way: by becoming a true giant-killer. That unmistakable 3D roundness and fullness you brought in 2017–2018, the two Arnold Classic Ohio titles (2018 and 2020), and that razor-thin second place at the 2019 Mr. Olympia will always stand as proof of how high you climbed.
More than the placements, thank you for the consistency and the professionalism. Ten-plus consecutive Olympia appearances is a rare kind of excellence. You never phoned it in. You always showed up ready to fight.
Walking away after the 2026 Mr. Olympia because the fire had faded and family mattered more is a decision only a real champion can make with peace. Choosing your children and your life over another brutal prep is the kind of strength that lasts longer than any trophy.
We’re grateful you’ll stay involved — promoting shows in the Netherlands and creating pathways for the next generation of European athletes. The sport is better because you competed, and it will stay better because you’re choosing to give back.

Be well and rest, Conqueror.
You’ve earned it.
Creeper and TEAM USP
View attachment 40713

View attachment 40712

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

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

@Amanda Creeper

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

Bro we gotta see what's wrong with those chickens you need your eggs!