Approved Log Training Nutrition Cycle Log Sponsored US-Pharmcies

[James Creeper]

* TEAM USP Rest & Recovery Log

* Rest day on paper, never in execution.
Per brain functions 0429 one minute before my first alarm, sometimes the worlds in that extra 15 minutes. Then its time for getting 50m mg sus test, 50 mg of primo, 25 mg of mast all from USP! officers robe on. Take Ash outside to do our perimeter sweep. Check up on chickens. This morning cool and dry still some rain clouds hanging out on the mountains. Perfect to get work in. Rolled in the Creeper's dungeon did 45 minutes, 10 min walk 35 min slow jog on the treadmill. Hbpm 125–135. Straight into yoga for 30 minutes. Legs are definitely super tight. Then my old school stretches. I have to say stretches are probably what has kept everything going smoothly. As in avoiding injuries. As routine on Rest day my 5 x 5 pull–up's with 25lb plate. Time to eat.


• Meals & Macros

• Meal 1 — Oatmeal 1 cup dry & 3 Eggs + 2 slices of turkey bacon
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 + soup
740 cals | 58g protein | 98g carbs | ~470 mg sodium


• Meal 4 — Shake #2
840 cals | 66g protein | 36g carbs | ~480 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 — Ground Chicken spaghetti
870 cals | 58g protein | 135g carbs | ~870 mg sodium

*Meal 7 — Double Shake (Evening)
690 cals | 66 g protein | 36g carbs | ~490 mg sodium

*Daily Totals
• Added carbs in totals for extra rice in shakes
• Calories: 3,260 – 3,340
• Protein: 305 –320
• Carbs: 400 –480
• Fats: 85–110g
• Sodium: 3150–3,650 mg



• Notes of day

191.6 this morning.

Feeling pretty good over all. Needed a full rest day. Didn't have any plans for the day. Just a few things to do around the house. Need to clean up the garage a bit – run a vacuum. But that's it. Walk Ash. Then spend time with my wife. Fortunately she doesn't mind me bothering her. Today I got a good amount of reading in. Double checking on someone else work. Very interesting information. I see a path forward for further discussion and study on enzymes processes of reaction to different chemicals or analogs and what they can and can not form. It isn't my field of schooling, still I very much enjoy ped talk. The mass in question is at 268.15. What it is exactly, I can't find an explanation for. But it is 2 masses lighter estron. And is present. I can see a concept forward to an idea. More reading is required on my part.


• TEAM USP DAILY BODYBUILDING NEWS May 22/2026

Dennis James & Chris Cormier Push Andrew Jacked to Level Up
Dennis James and Chris Cormier publicly stated that Andrew Jacked must bring significantly bigger legs if he wants to challenge the top of the Open lineup. They emphasized that “90% of Samson’s advantage is legs”, pointing directly at the gap Andrew must close.
• I see that he has a lot of size and thickness not just in the legs, in his chest and arms when lean should be still there – That Andrew doesn't have

King Kamali Says Derek Lunsford Still Isn’t Getting His Respect
King Kamali voiced frustration that Derek Lunsford, despite being Mr. Olympia, still doesn’t receive the respect he deserves. Kamali argued that Derek’s work ethic and consistency are being overlooked by critics.


NPC / IFBB SHOW COVERAGE

NPC Fresno Classic — Contest Photos Released
Full galleries for the 2026 NPC Fresno Classic and 2026 NPC Natural Fresno Classic dropped today, showcasing deep amateur lineups across all divisions.

NPC Worldwide Poland Championships — Regional Photos
NPC News Online released new photo sets for the 2026 NPC Worldwide Poland Championships and Natural Cup of Poland, highlighting Europe’s rapidly growing amateur scene.

NPC Indiana Muscle — Full Gallery Live
NPC Indiana Muscle contest photos went up, showing strong turnouts in Classic Physique and Men’s Physique.

NPC Memphis Bodybuilding Championships — New Uploads
NPC Memphis galleries updated with full stage coverage across all classes.

IFBB INTERNATIONAL

IFBB Diamond Cup Rimini – (Italy)
Rimini hosted a major European event with strong Classic Bodybuilding and Bikini lineups.

IFBB Diamond Cup Austria — Overall Winners Confirmed
• Men’s Physique Overall: Cem Ocalan
• Women’s Bikini Overall: Tamara Ambrosch
• Classic Bodybuilding Open: Andreas Brabetz


IFBB Balkans Championships — (Turkey
Istanbul delivered a massive turnout with overall winners across Junior and Senior divisions, including Ionut Braniste (Men’s Physique Overall) and Ioana Birsan (Women’s Bikini Overall).


UPCOMING SHOWS (NEXT 48 HOURS)
• NPC California State Championships — May 23
• NPC Cascadian Classic — May 23
• NPC Grand Rapids Championships — May 23
• NPC Miami Muscle Beach — May 23


TEAM USP — (CREEPER’S THOUGHTS)
Today’s energy is pressure and positioning.
Andrew Jacked is being publicly challenged by two legends and that’s not chatter, that’s a call to evolve. Everyone watched the big boy's at Pittsburgh and seen how big Sampson Legs got, he has some head start on Andrew. Derek Lunsford continues to carry the crown while still fighting for respect, which only fuels his intensity heading into Olympia prep. I hope this sparks some fire in his ass to adapt himself to a bigger class of Athlete. NPC shows are exploding worldwide, and the photo drops today prove the amateur pipeline is deeper than ever. As this is the time of year the hopefuls are getting their feet wet.



TEAM USP is watching for the next move





* USP HOT PRODUCTS!!!!

Team USP tags:
@BlackSheep00
@catdadironman
@James Creeper
@HarleyGuy
@LevButlerov
@MarkNV
@Mobster
@Neuro
@Noah Wixx
@Nood
@RawCutlery
@satxbber
@trenAMP
@US-pharmacies
@Amanda Creeper

 

[James Creeper]

It is very interesting to me. A lot of the Asian people do not like larger people especially the South Koreans. Japanese have always loved the spectacle of massive humans. I am liking that the life is catching traction there and growing.

 

[James Creeper]

DAY 1 — PUSH WORK
CHEST | SHOULDERS | TRIS

*Sponsorship By: US–Pharmacies*

• Welcome, Eyes open at 0430. Mr. Ash was up at 0221 so he is still out. Get USP gear on board. 50mg Sus 500. 50mg primo 25mg mast e. Throw the sweats on and the robe. Grab the Rockstar. Go outside and walk around with Ash doing our perimeter sweep. Feeling pretty good this morning needed a good day off. Hit the Creeper cave. This morning I needed some classic rock. Have a lot of ideas bouncing around and can't focus on listening. Started the treadmill up with a walk into a light jog for 30 minutes. Hitting the target zone. For a 25 minute span. Went to the floor to do some yoga stretches. I did some neck movements. Rolling slow to get fibers firing off. Into a few extentions of the right side and left to keep even. Finished this of with standard stretches opening up my chest as much as possible. Even pulling vacuum in the chest for holds. Set up my cave for some warm up sets. Run through them at 50% load and reps. I haven't really seen anyone really talk about this. What dose you're warm up's look like? What do you do for weight and rep's? I was looking at last cycle and no one responded to this question so I will put it up again.

* 192.2 this morning

*WORK SETS

• Dumbbell Bench Press 12–18 reps × 5 sets @ 80lbs
15 clean reps, locked‑in form, chest tight and squeezed. As an old cuss, I focus from deep stretch, to acceleration increases out of the hole to the top. Slowing down to imagine squeezing the chest. Squeeze that bitch tight. On set 3 dropped back to 12 then 11. And 10. Using my pink yoga foam blocks. On edge +4 inches. I did 25 slow deficit push up's paused at the bottom letting the chest take the load. This is a great finishing movement, it gets deeper than a normal push-up. I burned out at 19. I was extremely pumped.

• Incline Dumbbell Flyes — 15°
10–15 reps × 4 sets we are the same, 15lbs. Full stretch, slow squeeze. 15 reps on set 1. On set 2 did 12, then 10 on the rest of the sets. 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. I try and exhale slowly coming down letting gravity pull it open. At this point chest is feeling swollen a/f and gassing.

• Triceps Rope Pushdowns — 60 lbs.
10–15 reps × 4 sets
Definitely at 15 reps. This is a good load for the time. We will work up. Focused, feeling the contractions from top to bottom, keeping the pace. To keep time under load. On the contraction movement I push with a slower movement, then slow accent back. On a 4 count on both movements. Set 3 hit 12, then 11.

• Cable Lateral Raises
12–18 reps × 5 sets
Cross‑cable setup we are at 15lbs. 15 reps first set. Controlled in tempo. Adjusting stance to hit all the fibers in the shoulders by being forward, neutral and behind. From set 3 to set 5, Getting 10 rep's. I do one front delt set.

• Seated Overhead Dumbbell Press (Arnold Press)
8–12 reps × 5 sets
Bench nearly vertical, 25lb. First set 15 reps, then to 13 reps on set 2. finished off strong at 11 for 3 sets. We picked up a few rep's here.

• DAILY FUEL BREAKDOWN
- Calories: 3,250—3,550
- Protein: 340g
- Carbs: ~460–480g
- Fat: ~85–100g
- Sodium: ~3,800–4,800mg
- Meals: 6 total
- I blender up 4 cups of cooked rice with water till very smooth

• OVERALL NOTES
Got the place cleaned up good with help from my beautiful wife. Still have some plants I need to get in the ground. As well as the yard mowed. Should have a few visitors tomorrow. Chicken burgers, shrimp on the grill. With some vegetables. Should be a good time. Feeling pretty awesome right now and hopefully this stays around for a good while. Normally does with warm weather figuring its way in finely.


●TEAM USP Bodybuilding News;
May 23/2026
2026 CALIFORNIA PRO FINALS (MEN’S OPEN)
Sas Heirati absolutely steamrolled the lineup at the 2026 Cali Pro, delivering the cleanest combination of density, separation, and stage command in the entire field. His win was decisive, with no ambiguity in the callouts or comparisons.
Key Notes From Finals:
• Sas came in with granite quads and a fully dry upper body the best conditioning he’s shown this year.
• Back shots were the separator; nobody matched his thickness or detail.
• Crowd reaction was massive. This was a statement win heading into the Olympia qualification season.

NPC/IFBB LANDSCAPE — WHAT ELSE IS MOVING TODAY
NPC News Online continues to push out global contest photo sets, including Sweden Grand Prix, Iron World Open, and Poland Championships — but no additional Cali Pro material has been posted yet.
Center Podium also has updated official results for NPC/IFBB events.


• SOCIAL MEDIA PULSE — CALI PRO REACTIONS

Instagram / X / YouTube Trends:
• Sas Heirati clips are exploding — most reposted physique shots of the day.
• Early-stage comparisons circulating between Sas and potential Olympia qualifiers.
• Several pros reacting with “Sas is BACK” commentary.
• Fan polls showing overwhelming support for Sas as a dark horse for late-season shows.


• NEXT SHOWS TO WATCH
• NPC California State Championships — May 23, 2026 (same weekend energy feeding the hype)
• Upcoming IFBB Pro events across Europe and the Middle East continue to drop results, but Cali Pro remains the headline story of the day.


TEAM USP — (CREEPER’S THOUGHTS)
Sas Heirati didn’t just win he reset the conversation.
This wasn’t a squeaker, this wasn’t a “depends on the angle” win. This was a dominance display, the kind of performance that forces every other Open athlete to reassess their prep timeline.
The structure, the dryness, the back shots...this is the version of Sas that people know. He brings conditioning to the next level. If he strings together another showing like this, he becomes a legitimate spoiler for any lineup outside the Olympia Top 8
Sas didn’t punch his ticket, he kicked the door off the hinges.
I was also impressed with Eric Janicki. He came in 8th. I thought he could have been much higher. Not sure what judges look at. I wasn't doing the score card. But he had a really good look and conditioning and is someone to watch.


* USP is #1 come see why for yourself
@Amanda Creeper

Team USP tags:
@BlackSheep00
@catdadironman
@James Creeper
@HarleyGuy
@LevButlerov
@MarkNV
@Mobster
@Neuro
@Noah Wixx
@Nood
@RawCutlery
@satxbber
@trenAMP
@US-pharmacies

 

[Mobster]

I'd still prefer to see YOU write these than get too much of an assist via AI. It's just gonna be you on the podcast lol

 

[James Creeper]

I'd still prefer to see YOU write these than get too much of an assist via AI. It's just gonna be you on the podcast lol

AI just checks my spelling. It is not to be trusted even with that. I have seen it change things. Then say it didn't. But you can't exactly argue with it.

 

[James Creeper]

Last day of the sale!!!