Approved Log Training Nutrition Cycle Log Sponsored US-Pharmcies
- Thread starter James Creeper
- Start date
☆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
us-pharmacies.to
Deca D 20mg
us-pharmacies.to
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.
• 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.
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.
TEAM USP PUBLICATIONS
* USP'S Amazing products! *
us-pharmacies.to
@Amanda Creeper
☆TEAM USP CHAMPIONS ☆
@catdadironman
@HarleyGuy
@LevButlerov
@MarkNV
@trenAMP
@Leozin
@BigVelvetG
@Chupapi7847
@RoidRageWife
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
us-pharmacies.to
Deca D 20mg
NANDROLONE DECANOATE 250mg/ml – 10ml/Vial UP – US Pharmacies
us-pharmacies.to
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.
• 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.
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.
TEAM USP PUBLICATIONS * USP'S Amazing products! *
US Pharmacies – Nutrition & Supplement
us-pharmacies.to
@Amanda Creeper
☆TEAM USP CHAMPIONS ☆
@catdadironman
@HarleyGuy
@LevButlerov
@MarkNV
@trenAMP
@Leozin
@BigVelvetG
@Chupapi7847
@RoidRageWife
(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
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.
☆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.
Attachments
TEAM USP Bodybuilding News 10/13/2026
Global pulse – post-2026 Mr. Olympia
• 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
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