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 and ready, Mr Ash's Is ready to go too. Throw on the grey sweats. Get my USP gear on board of Sustanon 500 at 50mg, Primo 50mg Mast e 25mg. 10mg Tren A. Throw on the robe, Mr. Ash and I do our perimeter sweep, water chickens, plants, yard, 8 buttnuggets this morning! set up Ash with his blanket and his morning YouTube training videos. I start with some stretching first. As everything feels tight. Especially my shoulder. Did yoga for 30 minutes before getting on the treadmill for 30 minutes. Time in the mornings is tight have to maybe get up 30 minutes early to getting in a full workout. Did 10 minutes of work on my shoulder in the Creeper's stretch then set up for warm up sets. Then go!!!!
* 191.2 This morning
• WORK SETS —
• Bent‑Over Barbell Rows (Bar 45lbs)
95 lbs total — 15, 15, 15
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 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. Today I went for mid/trap. Got a really nice pump really quickly. And it didn't seem to bother the shoulder doing this.
• Lat Pulldowns 12 sets ( shoulder width + Unilateral) 25-15 reps.
100 on the stack, 50 for uni.
Shoulder‑to‑narrow rotation for 20 reps. Taking the time here is key. Keep the plan.
Unilateral rounds pushed for 25 on each side for 6 sets. This was an instant no go. Could feel the pressure right away.
• Seated Cable Rows
100lbs 3 x sets — 15, 14, 13
Full resets, tight pulls, 90‑second resets were mandatory. Form is a lot easier hit upper & 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 hard. Got some pump out of this. There is some discomfort here but manageable.
• 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 21. Keeping everything level. And seems not to bother.
• Seated Cable Dumbbell Curls
60 lbs
Set 1–6 strong eccentric pull, then a very slow decent on a 4 count.
Arms were 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. My arms are pumping up nicely. Back is swollen and fat. Good feelings!
• Pullovers
75 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. Sight discomfort. Was able to get it done.
• Extra sets, spider curl,
90 seconds between sets
15 lbs x 3 sets hit 10 on this, for all 3. This is the finisher. Blood did come into the arms here. Feels nasty!
• No pull up's as well as push up's. I didn't try but I already know.
*DAILY FUEL BREAKDOWN
- Total Calories: 3,450
- Total Protein: 310g
- Total Carbs: ~460–480g
- Total Fat: ~75–110g
- Total Sodium: ~3,800–4,400mg
- Had a table spoon of honey.
• OVERALL NOTES
Kinda lame workout but I got done what I could. It does feel a lot better after GH and klow a couple days in a row. But its still there and very painful to touch deep in it on the collarbone. I hope nothing is torn. Next few day's will tell. Finished the day off good, minor discomfort. I will slowly work on it, message and hit it with klow again. Creeper's stretches. See how it feels going forward.
TEAM USP BODYBUILDING NEWS
June 22/2026
• LEAD HIT — Spain & Toronto Reshape the Season
Two shows.
Three careers redirected.
The 2026 Olympia picture just tightened.
• William Bonac proves time is optional.
• Ali Edward Cargbo forces a global debate.
• Quinton “Beastwood” Eriya finally steps into the role everyone projected.
This is the new order.
Spain: Bonac vs. Cargbo (The Clash That Ignited the Weekend)
• Ali Edward Cargbo came in with surgical condition, a front‑double that looked like a poster shot, and the kind of crispness that usually wins European shows.
• William Bonac countered with maturity, density, and zero weaknesses—the classic “complete package” judges lean toward.
• Front poses? Cargbo advantage.
• Overall balance? Bonac advantage.
• Result: Bonac takes it, but the conversation is louder than the trophy.
• Cargbo leaves Spain with momentum, not disappointment.
• Canada: Quinton Eriya’s Breakthrough Moment
• Quinton Eriya walked into prejudging looking like a man who finally solved his formula.
• Fuller chest, rounder delts, cleaner lines, and better back detail than previous outings.
• No hesitation. No second‑guessing.
• This wasn’t “potential.”
• This was arrival.
• Toronto becomes the show where Quinton stops chasing and starts claiming.
• Mindset Wars: Walker, Fitzwater, and the Pressure Axis
• Nick Walker is skipping early qualifiers to gamble everything on late‑season shows like Tampa.
◦ High‑risk move.
◦ No warm‑ups.
◦ All pressure, all eyes, all expectations.
• Martin Fitzwater is grinding under heavy prep scrutiny—every update compared, every pose dissected.
• William Bonac’s win is being framed as a resurgence, not nostalgia.
• The mental game is now as important as the posing.
• Olympia Implications: The New Threat Matrix
• Bonac qualifying forces the question:
Can a mid‑40s veteran still crack the top tier against Samson Dauda and Derek Lunsford?
• Samson Dauda remains the size‑and‑shape nightmare.
• Derek Lunsford remains the structure‑and‑detail problem.
• Quinton Eriya now enters the conversation as a legitimate dark horse.
• Community chatter is split:
◦ Some say Bonac is back in the mix.
◦ Others say the new wave still owns the future.
• Either way, the lineup just got tighter.
TEAM USP (Creeper’s Thoughts)
• On Bonac:
When a veteran refuses to fade, the division has to adjust—not him.
• On Cargbo:
If your front‑double looks like a win and the trophy says otherwise, you didn’t lose—you became a storyline.
• On Quinton:
Toronto wasn’t hype. It was confirmation. And confirmation is the next wave of new guys.
SCAM ALERT
Only place to officially to get your USP products is from;
* No other website is valid US-PHARMACIES
TEAM USP
*"Built Different. Staying Dangerous."*
* USP'S Amazing products!
@Amanda Creeper
☆TEAM USP CHAMPIONS ☆
@catdadironman
@HarleyGuy
@LevButlerov
@MarkNV
@trenAMP
@Leozin
@BigVelvetG
@Chupapi7847
US-pharmacies ☆
☆PROUD MEMBER OF USP CHAMPIONS☆
• DAY 2 — PULL | BACK • BICEPS • REAR DELTS
• 0430 Up and ready, Mr Ash's Is ready to go too. Throw on the grey sweats. Get my USP gear on board of Sustanon 500 at 50mg, Primo 50mg Mast e 25mg. 10mg Tren A. Throw on the robe, Mr. Ash and I do our perimeter sweep, water chickens, plants, yard, 8 buttnuggets this morning! set up Ash with his blanket and his morning YouTube training videos. I start with some stretching first. As everything feels tight. Especially my shoulder. Did yoga for 30 minutes before getting on the treadmill for 30 minutes. Time in the mornings is tight have to maybe get up 30 minutes early to getting in a full workout. Did 10 minutes of work on my shoulder in the Creeper's stretch then set up for warm up sets. Then go!!!!
* 191.2 This morning
• WORK SETS —
• Bent‑Over Barbell Rows (Bar 45lbs)
95 lbs total — 15, 15, 15
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 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. Today I went for mid/trap. Got a really nice pump really quickly. And it didn't seem to bother the shoulder doing this.
• Lat Pulldowns 12 sets ( shoulder width + Unilateral) 25-15 reps.
100 on the stack, 50 for uni.
Shoulder‑to‑narrow rotation for 20 reps. Taking the time here is key. Keep the plan.
Unilateral rounds pushed for 25 on each side for 6 sets. This was an instant no go. Could feel the pressure right away.
• Seated Cable Rows
100lbs 3 x sets — 15, 14, 13
Full resets, tight pulls, 90‑second resets were mandatory. Form is a lot easier hit upper & 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 hard. Got some pump out of this. There is some discomfort here but manageable.
• 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 21. Keeping everything level. And seems not to bother.
• Seated Cable Dumbbell Curls
60 lbs
Set 1–6 strong eccentric pull, then a very slow decent on a 4 count.
Arms were 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. My arms are pumping up nicely. Back is swollen and fat. Good feelings!
• Pullovers
75 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. Sight discomfort. Was able to get it done.
• Extra sets, spider curl,
90 seconds between sets
15 lbs x 3 sets hit 10 on this, for all 3. This is the finisher. Blood did come into the arms here. Feels nasty!
• No pull up's as well as push up's. I didn't try but I already know.
*DAILY FUEL BREAKDOWN
- Total Calories: 3,450
- Total Protein: 310g
- Total Carbs: ~460–480g
- Total Fat: ~75–110g
- Total Sodium: ~3,800–4,400mg
- Had a table spoon of honey.
• OVERALL NOTES
Kinda lame workout but I got done what I could. It does feel a lot better after GH and klow a couple days in a row. But its still there and very painful to touch deep in it on the collarbone. I hope nothing is torn. Next few day's will tell. Finished the day off good, minor discomfort. I will slowly work on it, message and hit it with klow again. Creeper's stretches. See how it feels going forward.
TEAM USP BODYBUILDING NEWS June 22/2026
• LEAD HIT — Spain & Toronto Reshape the Season
Two shows.
Three careers redirected.
The 2026 Olympia picture just tightened.
• William Bonac proves time is optional.
• Ali Edward Cargbo forces a global debate.
• Quinton “Beastwood” Eriya finally steps into the role everyone projected.
This is the new order.
Spain: Bonac vs. Cargbo (The Clash That Ignited the Weekend)• Ali Edward Cargbo came in with surgical condition, a front‑double that looked like a poster shot, and the kind of crispness that usually wins European shows.
• William Bonac countered with maturity, density, and zero weaknesses—the classic “complete package” judges lean toward.
• Front poses? Cargbo advantage.
• Overall balance? Bonac advantage.
• Result: Bonac takes it, but the conversation is louder than the trophy.
• Cargbo leaves Spain with momentum, not disappointment.
• Canada: Quinton Eriya’s Breakthrough Moment
• Quinton Eriya walked into prejudging looking like a man who finally solved his formula.
• Fuller chest, rounder delts, cleaner lines, and better back detail than previous outings.
• No hesitation. No second‑guessing.
• This wasn’t “potential.”
• This was arrival.
• Toronto becomes the show where Quinton stops chasing and starts claiming.
• Mindset Wars: Walker, Fitzwater, and the Pressure Axis
• Nick Walker is skipping early qualifiers to gamble everything on late‑season shows like Tampa.
◦ High‑risk move.
◦ No warm‑ups.
◦ All pressure, all eyes, all expectations.
• Martin Fitzwater is grinding under heavy prep scrutiny—every update compared, every pose dissected.
• William Bonac’s win is being framed as a resurgence, not nostalgia.
• The mental game is now as important as the posing.
• Olympia Implications: The New Threat Matrix
• Bonac qualifying forces the question:
Can a mid‑40s veteran still crack the top tier against Samson Dauda and Derek Lunsford?
• Samson Dauda remains the size‑and‑shape nightmare.
• Derek Lunsford remains the structure‑and‑detail problem.
• Quinton Eriya now enters the conversation as a legitimate dark horse.
• Community chatter is split:
◦ Some say Bonac is back in the mix.
◦ Others say the new wave still owns the future.
• Either way, the lineup just got tighter.
TEAM USP (Creeper’s Thoughts)• On Bonac:
When a veteran refuses to fade, the division has to adjust—not him.
• On Cargbo:
If your front‑double looks like a win and the trophy says otherwise, you didn’t lose—you became a storyline.
• On Quinton:
Toronto wasn’t hype. It was confirmation. And confirmation is the next wave of new guys.
SCAM ALERTOnly place to officially to get your USP products is from;
TEAM USP *"Built Different. Staying Dangerous."*
* USP'S Amazing products!
@Amanda Creeper
☆TEAM USP CHAMPIONS ☆
@catdadironman
@HarleyGuy
@LevButlerov
@MarkNV
@trenAMP
@Leozin
@BigVelvetG
@Chupapi7847
(This log is proudly sponsored by: US-PHARMACIES)
☆PROUD TEAM USP CHAMPION☆
• TEAM USP — DAY 3: Legs, Calves & Abs
Lower body work.
* 192.8 This morning.
• Let's go family! @0430 my eyes are open seconds beforemy alarm. Shoulder is not too bad this morning still tender but not crazy. Mr.Ash waiting for me for me to get myself going. He is giving me the look again, Yeah buddy dog, I am good, I have an extra something for recovery. USP gear on board at 50mg Sustanon 500. 50mg primo, 25mg mast e. 10mg tren a. And a 10mg splash of deca. Of course won't miss the Rockstar zero. We do our perimeter sweep this morning. Chickens water and food topped off. The chickens are throwing. We have 9 eggs this morning. Ash on the couch with his training videos and his avocadoblanket. I hit the Creeper dungeon and start walking on the treadmill to a good jog. 35 minutes we hit target zone 125—135. On to the stretches. Loosened the back and legs for the heat coming today. Should be 98 or so. Then open my chest up as well as the Creeper stretches using 20lbs in hand, swirl the weight letting the shoulder fibers get stretched good. Slowing down and reverse the spin. Finished off with my old school stretches Throw on the EVO, listening to myself and Harley is so Awesome, Steve and Mobster are the best. I can't wait to find information about whatever to share with everyone.
• Leg Press
270 Stance neutral today.
Paused reps. Smooth and controlled.
4×12, quads feeling fine. With neutral stance getting really deep great stretch. Easy to come out the hole. This is feeling good and controlled keep the knee straight by using a foam block. I keep doing some isolation leg extensions to warm up. Focused on rhythmic movement and time under load. All sets to 12. Feeling a bit better after just moving. Legs have been tight with all the steps I have been getting.
• Cable Crunches
We are 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. I am still shaking hard by set 3 it's at rep 12 that the wall is starting this time, 2 more reps than I was fatiguing before. the last 2 sets were growling and cussing. The rest time in between sets is the only way to get this much done. This gets the blood flowing good.
• Romanian Deadlifts x 5
120lbs, Belt tight. Hamstrings drawn tight. Close to the shins, keeping head up.
10 on set one, backed down on reps after 3 going to 10 and 10. Being methodically. Staying level in reps is winning. I still have to go to work after this. I was cautious holding the weight. Shoulder seems fine with it.
• Calf Raises
120 lbs On a 2‑inch platform, heels hanging deep.
Stretch, squeeze up, repeat. 5 sets done at 10 reps. Set 5, my favorite. Is really burning, my calves at the end of the day are making it difficult to get my pants off.
• Hanging Leg Raises x 4
Weighted sets with 10 lbs on the feet.
Strict, no sway. Keep the work honest 10 reps with a rest of 60 seconds. I was lit up in the abs. Did 8 reps, 2 more sets. We are staying even. I did feel some discomfort but we worked through it. I tried pulling up a bit, thats still a pass.
• Smith Machine Squats x 4
250 lbs, neutral stance, tempo steady.
10 reps then 9, 8 for sets 3 & 4. Nice and smooth. Form feels good with the toes straight today. The foam block is being used here. Staying even.
• Hack squat x 3
started this off light as the finish touch. 150, 3 sets neutral stance, toes pushed down and straight 12, 10, 10. quads were on fire! Foam box is still being used. I should note I moved down on the plate a bit, still mostly quad focused. I didn't do extra today.
• Daily Totals
- Calories: ~3,250–3,500
- Protein: ~320g
-Fats:~85–105g
- Sodium ~ 3,500 – 4,100
- Carbs: ~425–480 Moderate‑high
- Fats: Controlled, mostly from eggs + almond butter
• Notes of the Day
Still getting into my new job, I about got all my bases covered. I should be able to push some hours out now. The work seems to be there. As no one else likes working on European cars but me. So bring it on! Still hitting some klow in the evening with gh. It really has calmed down the sharpest of the pain and doing everything I can to make sure I don't reinjure it. That said, no Pull-Ups or push up's till it's acting right.
☆TEAM USP BODYBUILDING NEWS☆
JUNE 23/2026
2026 OLYMPIA THREAT LADDER — TEAM USP EDITION
TIER 1 — THE REAL TITLE THREATS (Sandow-Capable)
1. Derek Lunsford
Status: Reigning Mr. O, 14 weeks out, confident, dense, and on schedule?
Why Tier 1:
• Only man with back-to-back Sandows in the field.
• Conditioning curve is historically reliable.
• Midsection debate is noise — his stage execution wins shows.
Threat Level: Maximum — he controls the throne until someone takes it.
1. Hadi Choopan
Status: Off-season mass looks career-best; Analysis confirms density jump. Legs look even.
Why Tier 1:
• Proven Olympia champion.
• When he nails conditioning, he’s nearly unbeatable from the back.
• Visa secured early this year, removing the biggest variable. Still a possibility of it going sideways for him.
Threat Level: Critical — the only man who’s beaten Derek on the Olympia stage.
1. Andrew Jacked
Status: Quiet prep, but every insider says he’s the most dangerous “unknown” of 2026.
Why Tier 1:
• Frame + structure = nightmare matchup for everyone.
• Coaches hint he’s holding back updates intentionally.
• If he shows up fuller than 2025, he’s a direct threat to the Sandow.
Threat Level: Volatile — could be 1st or 5th depending on conditioning.
TIER 2 — PODIUM HUNTERS (Top 3–5 Threats)
1. Nick Walker
Status: Locked in with PMPro; training clips show regained density and tighter waist.
Why Tier 2:
• Freak factor unmatched.
• When he’s peeled, he forces judges to look at him.
• Needs perfect balance to break into Tier 1.
Threat Level: High — podium is realistic; title requires a perfect storm.
1. William Bonac
Status: Back-to-back European wins; full resurgence confirmed.
Why Tier 2:
• Judges rewarded him decisively in Spain.
• Conditioning is back to 2019 levels.
• Momentum is real — but height/structure limits ceiling vs Derek/Hadi.
Threat Level: High — podium threat, title stretch.
1. Samson Dauda
Status: Quiet but consistent; size remains elite.
Why Tier 2:
• One of the biggest physiques in the sport.
• Needs sharper conditioning to threaten Derek/Hadi.
• If he nails it, he jumps tiers instantly. Claiming the Sandow
Threat Level: High — depends entirely on conditioning.
TIER 3 — DARK HORSES (Top 6 Disruptors)
1. Quinton “Beastwood” Eriya
Status: Toronto Pro win; best physique of his career.
Why Tier 3:
• Structure is elite.
• Improvements are undeniable.
• Needs more back density to crack Tier 2.
Threat Level: Rising — could shock the top 6.
1. Martin Fitzwater
Status: Under scrutiny for midsection control; training clips show he’s tightening up.
Why Tier 3:
• Upper-body density is world-class.
• Needs to silence midsection rumors with stage execution.
• He pissed off everyone.
Threat Level: Unstable — could jump or fall depending on conditioning.
1. Sergey Danilov
Status: Visa secured; wildcard energy.
Why Tier 3:
• Insane density and shape.
• International judging often favors his look.
• Needs to prove he can hang with the top-tier giants.
Threat Level: Wildcard — dangerous if he peaks.
TIER 4 — OUTSIDE SHOTS (Top 10 Potential)
1. Tonio Burton
1. Mohamed Foda
1. Michal Kižo
All three have the tools to break into the top 10 but need a perfect prep and strategic show selection.
TEAM USP (Creeper’s Thoughts)
The 2026 Olympia is shaping into a three-man war at the top Derek, Hadi, Andrew with Sampson and Nick lurking like sharks waiting for a slip. And there is blood in the water.
The real chaos sits in Tier 3: Eriya, Fitzwater, Danilov.
One of them is going to break the top 6 and rewrite the season.
The ladder is tight, the margins are razor-thin, and the next 14 weeks will decide everything.
If you disagree with my rationale for rank, please tell me why.
️ SCAM ALERT — TEAM USP WARNING️
There is ONLY ONE legitimate website:
https://us-pharmacies.to/
ANY other site is not legitimate!!!!
️The scam alert stays active.️
☆TEAM USP — Stay strong, stay focused!
• TEAM USP HAS ALL YOU NEED!
@Amanda Creeper
☆TEAM USP☆
@catdadironman
@HarleyGuy
@LevButlerov
@MarkNV
@trenAMP
@Leozin
@BigVelvetG
@Chupapi7847
☆PROUD TEAM USP CHAMPION☆
• TEAM USP — DAY 3: Legs, Calves & Abs
Lower body work.
* 192.8 This morning.
• Let's go family! @0430 my eyes are open seconds beforemy alarm. Shoulder is not too bad this morning still tender but not crazy. Mr.Ash waiting for me for me to get myself going. He is giving me the look again, Yeah buddy dog, I am good, I have an extra something for recovery. USP gear on board at 50mg Sustanon 500. 50mg primo, 25mg mast e. 10mg tren a. And a 10mg splash of deca. Of course won't miss the Rockstar zero. We do our perimeter sweep this morning. Chickens water and food topped off. The chickens are throwing. We have 9 eggs this morning. Ash on the couch with his training videos and his avocadoblanket. I hit the Creeper dungeon and start walking on the treadmill to a good jog. 35 minutes we hit target zone 125—135. On to the stretches. Loosened the back and legs for the heat coming today. Should be 98 or so. Then open my chest up as well as the Creeper stretches using 20lbs in hand, swirl the weight letting the shoulder fibers get stretched good. Slowing down and reverse the spin. Finished off with my old school stretches Throw on the EVO, listening to myself and Harley is so Awesome, Steve and Mobster are the best. I can't wait to find information about whatever to share with everyone.
• Leg Press
270 Stance neutral today.
Paused reps. Smooth and controlled.
4×12, quads feeling fine. With neutral stance getting really deep great stretch. Easy to come out the hole. This is feeling good and controlled keep the knee straight by using a foam block. I keep doing some isolation leg extensions to warm up. Focused on rhythmic movement and time under load. All sets to 12. Feeling a bit better after just moving. Legs have been tight with all the steps I have been getting.
• Cable Crunches
We are 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. I am still shaking hard by set 3 it's at rep 12 that the wall is starting this time, 2 more reps than I was fatiguing before. the last 2 sets were growling and cussing. The rest time in between sets is the only way to get this much done. This gets the blood flowing good.
• Romanian Deadlifts x 5
120lbs, Belt tight. Hamstrings drawn tight. Close to the shins, keeping head up.
10 on set one, backed down on reps after 3 going to 10 and 10. Being methodically. Staying level in reps is winning. I still have to go to work after this. I was cautious holding the weight. Shoulder seems fine with it.
• Calf Raises
120 lbs On a 2‑inch platform, heels hanging deep.
Stretch, squeeze up, repeat. 5 sets done at 10 reps. Set 5, my favorite. Is really burning, my calves at the end of the day are making it difficult to get my pants off.
• Hanging Leg Raises x 4
Weighted sets with 10 lbs on the feet.
Strict, no sway. Keep the work honest 10 reps with a rest of 60 seconds. I was lit up in the abs. Did 8 reps, 2 more sets. We are staying even. I did feel some discomfort but we worked through it. I tried pulling up a bit, thats still a pass.
• Smith Machine Squats x 4
250 lbs, neutral stance, tempo steady.
10 reps then 9, 8 for sets 3 & 4. Nice and smooth. Form feels good with the toes straight today. The foam block is being used here. Staying even.
• Hack squat x 3
started this off light as the finish touch. 150, 3 sets neutral stance, toes pushed down and straight 12, 10, 10. quads were on fire! Foam box is still being used. I should note I moved down on the plate a bit, still mostly quad focused. I didn't do extra today.
• Daily Totals
- Calories: ~3,250–3,500
- Protein: ~320g
-Fats:~85–105g
- Sodium ~ 3,500 – 4,100
- Carbs: ~425–480 Moderate‑high
- Fats: Controlled, mostly from eggs + almond butter
• Notes of the Day
Still getting into my new job, I about got all my bases covered. I should be able to push some hours out now. The work seems to be there. As no one else likes working on European cars but me. So bring it on! Still hitting some klow in the evening with gh. It really has calmed down the sharpest of the pain and doing everything I can to make sure I don't reinjure it. That said, no Pull-Ups or push up's till it's acting right.
☆TEAM USP BODYBUILDING NEWS☆
JUNE 23/2026
2026 OLYMPIA THREAT LADDER — TEAM USP EDITIONTIER 1 — THE REAL TITLE THREATS (Sandow-Capable)
1. Derek Lunsford
Status: Reigning Mr. O, 14 weeks out, confident, dense, and on schedule?
Why Tier 1:
• Only man with back-to-back Sandows in the field.
• Conditioning curve is historically reliable.
• Midsection debate is noise — his stage execution wins shows.
Threat Level: Maximum — he controls the throne until someone takes it.
1. Hadi Choopan
Status: Off-season mass looks career-best; Analysis confirms density jump. Legs look even.
Why Tier 1:
• Proven Olympia champion.
• When he nails conditioning, he’s nearly unbeatable from the back.
• Visa secured early this year, removing the biggest variable. Still a possibility of it going sideways for him.
Threat Level: Critical — the only man who’s beaten Derek on the Olympia stage.
1. Andrew Jacked
Status: Quiet prep, but every insider says he’s the most dangerous “unknown” of 2026.
Why Tier 1:
• Frame + structure = nightmare matchup for everyone.
• Coaches hint he’s holding back updates intentionally.
• If he shows up fuller than 2025, he’s a direct threat to the Sandow.
Threat Level: Volatile — could be 1st or 5th depending on conditioning.
TIER 2 — PODIUM HUNTERS (Top 3–5 Threats)
1. Nick Walker
Status: Locked in with PMPro; training clips show regained density and tighter waist.
Why Tier 2:
• Freak factor unmatched.
• When he’s peeled, he forces judges to look at him.
• Needs perfect balance to break into Tier 1.
Threat Level: High — podium is realistic; title requires a perfect storm.
1. William Bonac
Status: Back-to-back European wins; full resurgence confirmed.
Why Tier 2:
• Judges rewarded him decisively in Spain.
• Conditioning is back to 2019 levels.
• Momentum is real — but height/structure limits ceiling vs Derek/Hadi.
Threat Level: High — podium threat, title stretch.
1. Samson Dauda
Status: Quiet but consistent; size remains elite.
Why Tier 2:
• One of the biggest physiques in the sport.
• Needs sharper conditioning to threaten Derek/Hadi.
• If he nails it, he jumps tiers instantly. Claiming the Sandow
Threat Level: High — depends entirely on conditioning.
TIER 3 — DARK HORSES (Top 6 Disruptors)
1. Quinton “Beastwood” Eriya
Status: Toronto Pro win; best physique of his career.
Why Tier 3:
• Structure is elite.
• Improvements are undeniable.
• Needs more back density to crack Tier 2.
Threat Level: Rising — could shock the top 6.
1. Martin Fitzwater
Status: Under scrutiny for midsection control; training clips show he’s tightening up.
Why Tier 3:
• Upper-body density is world-class.
• Needs to silence midsection rumors with stage execution.
• He pissed off everyone.
Threat Level: Unstable — could jump or fall depending on conditioning.
1. Sergey Danilov
Status: Visa secured; wildcard energy.
Why Tier 3:
• Insane density and shape.
• International judging often favors his look.
• Needs to prove he can hang with the top-tier giants.
Threat Level: Wildcard — dangerous if he peaks.
TIER 4 — OUTSIDE SHOTS (Top 10 Potential)
1. Tonio Burton
1. Mohamed Foda
1. Michal Kižo
All three have the tools to break into the top 10 but need a perfect prep and strategic show selection.
TEAM USP (Creeper’s Thoughts)The 2026 Olympia is shaping into a three-man war at the top Derek, Hadi, Andrew with Sampson and Nick lurking like sharks waiting for a slip. And there is blood in the water.
The real chaos sits in Tier 3: Eriya, Fitzwater, Danilov.
One of them is going to break the top 6 and rewrite the season.
The ladder is tight, the margins are razor-thin, and the next 14 weeks will decide everything.
If you disagree with my rationale for rank, please tell me why.
️ SCAM ALERT — TEAM USP WARNING️There is ONLY ONE legitimate website:
https://us-pharmacies.to/ANY other site is not legitimate!!!!
️The scam alert stays active.️☆TEAM USP — Stay strong, stay focused!
• TEAM USP HAS ALL YOU NEED!
@Amanda Creeper
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