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[James Creeper]

 

[James Creeper]

DAY 1 — PUSH WORK
CHEST | SHOULDERS | TRIS

Came in a bit earlier than normal and got the engine warm, light cardio, a few rounds of 20 push‑ups, and mobility between sets, stretching chest out to wake everything up. Been eyeing some new gear lately specifically the Mikolo leg extension machine and I’m real close to pulling the trigger...... Quads about to get their own storyline once that thing lands ! Until then, I’m squeezing every ounce out of what’s here.

Dumbbell Bench Press
5 × 12–18
Rolled into the 60s expecting the usual grind… and ended up blowing past it. Hit 20 clean without losing form. Strength is trending in the right direction.

Incline Dumbbell Flyes
4 × 10–14
Kept it light at 15 lbs and chased that deep stretch. By the later sets the squeeze slowed, but the reps stayed honest. Brick and mortar progress.

Triceps Rope Pushdowns
4 × 10–15
65 lbs today. Instead of chasing high reps, I pushed the load and still knocked out 15. Tris were dialed in and growing.

Cable Lateral Raises
4 × 12–18
Cross‑cable setup — front, rear, and mid‑delts all getting cooked. Only 10 lbs, but perfect isolation makes it feel like double. Never let the traps jump the show.

Seated Overhead Dumbbell Press
5 × 8–12
Bench nearly vertical, 30s in hand. Switched the angle again and it paid off. Last set hit 9 before the wall showed up.

OVERALL NOTES
Everything clicked today...joints felt good, strength was steady, and the tempo stayed controlled. No wasted reps, no ego lifting, just clean execution. Gear upgrades are coming, but the discipline is already here. TEAM USP doesn’t wait for perfect conditions.....we build under whatever’s in front of us.

TEAM USP stays rising.

 

[James Creeper]

TEAM USP — DAY 2 PULL LOG
Back • Biceps • Rear Delts

Kicked things off with the usual 25 minutes on the treadmill, heart rate locked in at 125–135. Nothing goofy, nothing over‑engineered — just warming up the engine like a normal human instead of a lab experiment.

Bent‑Over Barbell Rows
40 lbs — 12, 12, and 14.
Volume creeping up, weight feeling lighter, groove officially locked in. Love when the body finally syncs with the plan.

Lat Pulldowns (Wide + Unilateral)
95 on the stack.
Wide grip landing in that 16–18 rep pocket, then 20+ on the unilateral work before the burn said “that’s enough.”
Elbow‑to‑hip cue stays undefeated.

Seated Cable Rows
110 lbs — 12, then 15 and 15 after actually giving myself the full 90 seconds.
Patience really is a cheat code.

Face Pulls
30 lbs × 20.
Metal Friday courtesy of GNR. Chest up, rope to the forehead, rear delts lit like a Christmas tree.

Seated Cable Dumbbell Curls
85 felt clean.
Set one: 11 slow, controlled reps.
Set five: 6 full reps + 6 partials.
Failure achieved, mission accomplished.

Pullovers
60 lb dumbbell, bench sideways.
3 × 20, slowed the last set down to open everything up.

Next Meso Thoughts
Might toss in a high‑rep straight‑arm pulldown finisher.
Or swap curls for a hammer + reverse combo to hit that brachialis harder.
Could even drop one curl variation to keep the session tighter — volume is already stacked.
Input from the crew always welcome.

Bodybuilding Talk
Arnold chatter is getting wild.
Everyone dropping Hadi.
Nick looking like he’s bringing that Pittsburgh fullness.
Andrew… something feels a little off.
And with the full rosters now posted, this show is shaping up to be one of those “anything can happen and probably piss me off” years.
Classic Arnold chaos.

Closing Notes
Feeling good today even with all the snow outside. Momentum’s rolling. Tomorrow’s going to be a great day.
TEAM USP stays undefeated — always pushing, always leveling up, always showing up for the crew.

Another day in the books. More to come.
TEAM USP MEMBER — J.C.

 

[James Creeper]

TEAM USP Day 3: Legs, Calves & Abs
“Legs loaded, abs burning, and the bodybuilding world buzzing.”

Rolled into Day 3 feeling that cooked-but-dangerous energy, low sleep, high drive, and that appointment today have the monitor to wear then a sleep study to get everything dialed in. Meanwhile the whole bodybuilding scene is spiraling over whether C‑Bum is actually coming back to Classic. Man retires and the internet refuses to let him stay retired. Icon behavior.

Here’s how today’s session went down.

Leg Press
Started with a shock opener — 6 plates, shoulder-width stance, toes slightly in. Paused at the top and bottom.
4 sets of 12, 60–90 sec rest. Legs woke up instantly.

Cable Crunches
40 lbs on the stack. Rib cage down, spine arched, hips pulling in.
Old rib made itself known but stayed manageable. Pure control.

Romanian Deadlifts
140 lbs, loosened up the lower back, hit 10 reps on the first set.
Dropped to 8 reps on sets 3 & 4 to keep fuel in the tank. Hamstrings lit up.

Calf Raises
135 lbs on a 2-inch box heels hanging off, deep stretch, full squeeze.
Slow tempo. No mercy. Calves were screaming.

Hanging Leg Raises
4 strict sets with 5–10 lbs on the feet.
Zero rib irritation, always a win. Abs cooked.

Smith Machine Squats
Closed the session with 225 on the Smith. Neutral stance, smooth and controlled.
Set 1: 8
Set 2: 10
Sets 3 & 4: matched it again. Reps are creeping up soon.

Notes of the Day
Rest day tomorrow and carbs are going HIGH. Tank’s getting refilled.
Body’s earned it. Mind’s earned it. Wings incoming.

TEAM USP stays locked in and leveling up every day. You can too! Come check us out!

 

[James Creeper]

DAY OFF, STILL DIALED RECOVERY FUEL ON POINT

Rest day = rebuild day. No wasted moves, no sloppy choices just clean fuel to support growth and tomorrow’s output.

Meal 1 Breakfast
Oatmeal & Eggs
- 1 cup dry oats (cooked with water)
- 3 whole eggs
~500 calories ~32g protein ~14g fat ~60g carbs

Meal 2 Mid‑Morning Shake
Protein Shake #1
- 1 serving
280 calories 22g protein 6g fat 8g carbs

Meal 3 Lunch (Recovery Swap)
Homemade Lean Beef Burger — No Fries
- 6 oz 90/10 lean beef patty
- Gluten‑free bun
- Cucumber slices w/ a little salt
~520 calories | ~42g protein | ~22g fat | ~38g carbs

Meal 4 Afternoon Shake
Protein Shake #2
- 1 serving
280 calories | 22g protein | 6g fat | 8g carbs

TOTALS SO FAR
~1,580 calories ~118g protein ~48g fat ~114g carbs

Recovery day but the discipline never dips. Smart swaps, clean fuel, and precision in every choice. TEAM USP stays winning .....even when the weights stay racked.
Lol, I forgot the rest of my day on the other page on my notes !!!

Meal 4 Afternoon Shake
Protein Shake #2
- 1 serving
280 calories 22g protein 6g fat 8g carbs

Meal 5 Pre‑Workout/Snack
Rice Cakes & Almond Butter
- 3 rice cakes
- 3 tbsp almond butter
~380 calories ~12g protein ~27g fat ~24g carbs

Meal 6 Dinner
Chicken & Rice
- 5 oz cooked chicken breast
- 1 cup cooked rice
~475 calories ~50g protein ~6g fat ~60g carbs

Meal 7 — Evening Shakes (Double Serving)
Protein Shakes #3 & #4
- 2 servings
560 calories 44g protein 12g fat 16g carbs

TOTALS FOR THE FULL DAY
~2,995 calories ~224g protein ~93g fat | ~214g carbs

 

[James Creeper]

DAY 1 — PUSH WORK
CHEST SHOULDERS TRIS

Rolled in early and lit the fuse: light cardio, 20‑rep push‑up bursts, mobility between rounds. The garage felt like a launch pad today. Wife’s leaning toward a hack squat/leg press upgrade, and honestly… that might be the move. My leg extension/curl setup is still caveman‑mode, but it gets the job done. Open to any battle‑tested opinions.

Dumbbell Bench Press
12–18 reps × 5 sets
Started with the 60s expecting a grind, but the strength showed up angry. 20 clean reps and not a single form leak. Chest was locked, loaded, and disrespectful.

Incline Dumbbell Flyes....15°
10–14 reps × 4 sets
15s in hand, full stretch, slow squeeze. By the last round the tempo got mean, but the reps stayed honest. This is the kind of work that builds armor.

Triceps Rope Pushdowns — 70 lbs
10–15 reps × 4 sets
Bumped the stack and still hit 15. Tris were burning like they owed me money. Clean lockouts, no cheating, just pressure.

Cable Lateral Raises
12–18 reps × 4 sets
Cross‑cable setup cooking all three delt heads. Only 10 lbs, but perfect isolation makes it feel like 30. Traps stayed out of the conversation. Shoulders stayed in the spotlight.

Seated Overhead Dumbbell Press (Arnold Press)
8–12 reps × 5 sets
Bench nearly vertical, 30s rotating up. Switched to the Arnold press and it paid off immediately. Last set hit 9 before the southern border slammed shut.

OVERALL NOTES
Everything clicked. Movement clean, strength was steady, tempo was disciplined. No wasted reps, no ego lifting just controlled violence. Gear upgrades are coming, but the work ethic is already premium‑grade and high octane!

TEAM USP keeps rising.

BODYBUILDING NEWS — ARNOLD CLASSIC HEAT CHECK

Wesley Vissers. Prep Update. He is my pic this year for classic.
https://www.youtube.com/@wesleyvissers (youtube.com

Branch Warren — Top 3 Men’s Open Picks
https://www.youtube.com/@OvercomeCast (youtube.com

Arnold Sports Festival — Official Lineup & Promos
https://www.youtube.com/@ArnoldSportsFestival (youtube.com

Gilco Productions — Contender Breakdowns & Physique Updates
https://www.youtube.com/@gilcoproductions (youtube.com


--TEAM USP WEEKEND HYPE DROP — STAY READY !!!!!
Weekend’s coming, and that means two things:
☆ Discipline doesn’t clock out.
☆Sales hit when you least expect them.
☆Stay sharp, stay scanning, stay ready to pounce. TEAM USP moves early, moves fast, and moves with purpose. Eyes open. Wallet warm. Momentum high.

 

[James Creeper]

Day 2: Pull — Back, Biceps, Rear Delts

Started with 25 minutes on the treadmill, heart rate locked at 125–135. Engine warm, lungs open, mind sharp. No gimmicks just setting the tone for a violent pull session.

Bent‑Over Barbell Rows
40 lbs .. 12, 12, and 14. Weight moving clean, groove locked, back waking up like it’s ready for war. Every rep felt like it belonged there.

Lat Pulldowns (Wide + Unilateral)
95 on the stack. Wide grip hit like a sledgehammer ...16–18 reps with that deep stretch, then 20+ on the unilateral until the burn said “enough.” Elbow‑to‑hip cue still the cheat code for wings.

Seated Cable Rows
110 lbs. First set 12, then after giving myself the full 90 seconds, I slammed out 15 and 15 with perfect control. Rest discipline = strength unlocked.

Face Pulls
30 lbs for 20 reps. Shadow of Intent blasting.....dark and technical and heavy the kind of soundtrack that makes rear delts fire like they’re trying to tear out of your back. Rope to the forehead, chest up, everything crisp.

Seated Cable Dumbbell Curls
85 felt mean today. First set 11 clean reps with slow negatives. By set five I was cooked, 6 full reps and 6 partials to finish the fight. Arms were DONE.

Pullovers
60 lb dumbbell, bench sideways, letting gravity stretch the lats open. Three sets of 20, last one slowed down to carve out that width.

☆ Overall Notes wings expanding, arms shaping, blueprint evolving

Day 2 is turning into a full‑on lab session. I’m keeping the core working sets locked, but I’ve been rotating in different curl variations, cable curls, bench‑supported curls, iso curls, to see which one hits the hardest when pushed to absolute failure. Each one lights up a different part of the arm, and whichever variation consistently gives the nastiest pump is getting the crown next cycle.

Same story with the lats. I’ve been adjusting cable height, angles, and tension, applying the J3U cues, and the results are showing up fast...deeper stretch, harder contraction, and a burn that feels like the wings are literally growing set by set. If the mission is width, this is the path. Every tweak is intentional. Every rep is data. Every session is progress.

Momentum is rolling. Tomorrow’s another chance to level up. TEAM USP stays hungry, stays locked in, and stays pushing the standard higher for the whole crew.

Another day in the books more coming.
TEAM USP MEMBER..... J.C.

 

[James Creeper]

TEAM USP Day 3: Legs, Calves & Abs
“Legs loaded, abs burning, and the bodybuilding world buzzing.”

The whole scene is wild right now!?! Wesley Vissers is calling this his absolute best heading into the Arnold, Urs is stirring the pot with bold Top‑3 predictions, and Hadi Choopan’s situation has everyone wondering if he even makes it to the stage. Bodybuilding is chaos, momentum, and pressure… exactly how we like it.

Rolled into Day 3 with that cooked‑but‑dangerous energy — low sleep, high drive, and today’s appointment kicking off the monitor + sleep‑study process to get everything dialed in. Body’s talking, but we’re listening and pushing.

Leg Press
Shock opener to wake the system up.
6 plates, shoulder‑width stance, toes slightly in, paused top and bottom.
4×12, 60–90 sec rest. Legs lit up immediately.

Cable Crunches
40 lbs on the stack, rib cage down, spine arched, hips pulling in.
Old rib chimed in but stayed manageable. Pure control reps.

Romanian Deadlifts
140 lbs, loosened up the lower back, 10 reps on set 1.
Dropped to 8 reps on sets 3 & 4 to keep the tank full. Hamstrings on fire.

Calf Raises
135 lbs on a 2‑inch box, heels hanging off, deep stretch, full squeeze.
Slow tempo, no shortcuts. Calves screaming.

Hanging Leg Raises
4 strict sets with 5–10 lbs on the feet.
Zero rib irritation, always a win. Abs cooked.

Smith Machine Squats
Closed with 225 lbs, neutral stance, smooth and controlled.
Set 1: 8
Set 2: 10
Sets 3 & 4: matched it again. Reps creeping up soon.

Notes of the Day
Rest day tomorrow and carbs are going HIGH. Tank’s getting refilled.
Body’s earned it. Mind’s earned it. Wings loading.


TEAM USP WEEKEND HYPE — FLASH SALE LIVE ️
Weekend’s here and the sale is ON.
TEAM USP moves early, moves fast, and moves with purpose.
Don’t sleep!!!! go check out the flash sale and gear up while it’s hot.

TEAM USP stays locked in and leveling up every day. You can too — come check us out.

 

[James Creeper]

TEAM USP REST DAY LOG — FUEL, RECOVERY, MOMENTUM

Rest day doesn’t mean slow day — it means controlled fire. Recovery dialed in. Nutrition locked. Mind sharp. Wings growing even when the weights aren’t moving.

Daily Fuel Breakdown
- Total Calories: 3,085
- Total Protein: 240g

Meals
- Meal 1 — Oats & Eggs: 500 cal | 32g protein
- Meal 2 — Shake #1: 280 cal | 22g protein
- Meal 3 — Chicken & Rice: 610 cal | 58g protein
- Meal 4 — Shake #2: 280 cal | 22g protein
- Meal 5 — Rice Cakes + Almond Butter: 380 cal | 12g protein
- Meal 6 — Dinner (Chicken & Rice): 475 cal | 50g protein
- Meal 7 — Shakes #3 & #4: 560 cal | 44g protein

Clean. Consistent. Purposeful. Rest day macros right in the pocket — fueling recovery, priming growth, and keeping the machine humming.

Arnold Classic 2026 — Daily Update

Event week is officially here, and Columbus is about to erupt. The Arnold Sports Festival runs March 5–8, bringing bodybuilding, strongman, and the full expo energy that kicks off the season.

Men’s Physique:
Ali Bilal just dropped his Top 5 predictions, stirring the pot and firing up the division before prejudging even starts.

Classic Physique:
A stacked lineup of twelve invite‑only athletes hits the stage March 6. Favorites are returning, dark horses are lurking, and this year’s battle looks tighter than ever. I think Wesley is pulling it out this year, Sam in 6th.

The whole sport is buzzing — and TEAM USP feeds off that energy.

Rest day or not, we stay locked. Fuel in. Focus high. Wings loading for the next meso. Arnold week hype in full effect. TEAM USP — we rise together.

 

[James Creeper]

DAY 1 PUSH WORK
CHEST | SHOULDERS | TRIS

Rolled in early and lit the fuse: light cardio, 20‑rep push‑up bursts, mobility between rounds. The garage felt like a launch pad today. Wife’s leaning toward a hack squat/leg press upgrade, and honestly… that might be the move. My leg extension/curl setup is still caveman‑mode, but it gets the job done. Open to any battle‑tested opinions.

Dumbbell Bench Press
12–18 reps × 5 sets
Started with the 60s expecting a grind, but the strength showed up angry. 20 clean reps and not a single form leak. Chest was locked, loaded, and disrespectful.

Incline Dumbbell Flyes — 15°
10–14 reps × 4 sets
15s in hand, full stretch, slow squeeze. Tempo got mean by the end, but the reps stayed honest. Armor‑building work.

Triceps Rope Pushdowns — 70 lbs
10–15 reps × 4 sets
Stack bumped, still hit 15. Tris burning like they owed me money. Clean lockouts, no cheating — just pressure.

Cable Lateral Raises
12–18 reps × 4 sets
Cross‑cable setup cooking all three delt heads. Only 10 lbs, but perfect isolation made it feel like 30. Traps stayed silent. Shoulders stayed loud.

Seated Overhead Dumbbell Press (Arnold Press)
8–12 reps × 5 sets
Bench nearly vertical, 30s rotating up. Switched to the Arnold press and it paid off immediately. Last set hit 9 before the southern border slammed shut.

OVERALL NOTES
Today felt like controlled ignition — everything firing in sequence, nothing wasted. Strength was there, execution was sharp, and every rep had intent behind it. Energy stayed high from warm‑up to cooldown, and the whole session felt like stacking bricks toward something bigger. Gear upgrades will help, but the engine is already tuned and running hot.

TEAM USP keeps rising.

BODYBUILDING NEWS — ARNOLD CLASSIC HEAT CHECK

Classic Physique: Wesley Vissers Momentum Building
Wesley dropped a fresh update showing sharper lines and a noticeably tighter midsection. His posing looks more confident than earlier in prep, and he’s openly talking about bringing his best-ever Arnold package.

Men’s Open: Nick Walker Training Clips Hit Hard
New footage shows Nick pushing heavy, fast, and aggressive, legs looking fuller than last month. His camp says he’s ahead of schedule and aiming to make a statement after last year’s setbacks.

Andrew Jacked — Conditioning Update
Andrew released new progress shots with improved back detail and better separation through the hamstrings. His coach hinted that they’re “right where they need to be” with time to spare.

Arnold Expo Announcements
The festival confirmed expanded strength‑sports coverage this year, including more livestream segments and behind‑the‑scenes athlete features rolling out daily.


TEAM USP WEEKEND HYPE DROP — STAY READY !!!!!
Weekend’s here, and that means two things:
☆ Discipline doesn’t clock out.
☆ Last day of the sale — blink and you miss it.
Stay sharp, stay scanning, stay ready to pounce. TEAM USP moves early, moves fast, and moves with purpose. Eyes open. Wallet warm. Momentum high.

 

[James Creeper]

DAY 2 — PULL | BACK • BICEPS • REAR DELTS
Engine warm. Mind sharp. Wings loading.

Started with 25 minutes on the treadmill, heart rate locked at 125–135. Engine warm, lungs open, mind sharp. No gimmicks — just setting the tone for a violent pull session.

Bent‑Over Barbell Rows
40 lbs — 12, 12, 14
Weight moving clean, groove locked, back waking up like it’s ready for war. Every rep felt like it belonged there.

Lat Pulldowns (Wide + Unilateral)
95 on the stack
Wide grip hit like a sledgehammer — 16–18 reps with that deep stretch.
Unilateral sets pushing 20+ until the burn said “enough.”
Elbow‑to‑hip cue still the cheat code for wings.

Seated Cable Rows
110 lbs — 12, 15, 15
Full 90‑second rests. Perfect control.
Rest discipline = strength unlocked.

Face Pulls
30 lbs — 20 reps
Shadow of Intent blasting — dark, technical, heavy.
Rear delts firing like they’re trying to tear out of your back. Rope to the forehead, chest up, everything crisp.

Seated Cable Dumbbell Curls
85 lbs
Set 1: 11 clean reps with slow negatives.
Set 5: 6 full reps + 6 partials to finish the fight.
Arms were DONE.

Pullovers
60 lb dumbbell — 3×20
Bench sideways, letting gravity stretch the lats open.
Last set slowed down to carve out that width.

OVERALL NOTES — Wings expanding. Arms shaping. Blueprint evolving.

Day 2 is turning into a full‑on lab session.
Core working sets stay locked, but curl variations — cable curls, bench‑supported curls, iso curls — are being rotated to see which one hits the hardest when pushed to absolute failure. Each one lights up a different part of the arm, and whichever consistently delivers the nastiest pump gets crowned next cycle.

Same story with the lats.
Adjusting cable height, angles, and tension, applying the J3U cues — and the results are showing up fast. Deeper stretch, harder contraction, and a burn that feels like the wings are literally growing set by set.

Every tweak is intentional. Every rep is data. Every session is progress.

Momentum is rolling. Tomorrow’s another chance to level up.
TEAM USP stays hungry, stays locked in, and keeps pushing the standard higher for the whole crew.

DAILY BODYBUILDING NEWS — MARCH 4, 2026

Arnold Classic Week Is Here
The 2026 Arnold Sports Festival runs March 5–8 in Columbus, Ohio, with massive hype across every division. Expo, main stage, and Rogue Strength Stage are all set and ready.

Historic Prize Money
This year marks 50 years of Arnold as a promoter, and the Men’s Open winner is taking home a record $750,000 — part of the “Million Dollar March” where winning both the Arnold Classic and Arnold UK could total $1,000,000 in under a month.

Urs Kalecinski Drops Out
Confirmed today: Urs Kalecinski is officially OUT of the 2026 Arnold Classic after making a public announcement.
This shakes up Classic Physique in a huge way, Urs was one of the most anticipated athletes of the entire weekend.

Strongman Withdrawals
Two major names are out of the Arnold Strongman Classic:
- Rayno Nel. sidelined after contracting salmonella!?
- Hafthor Björnsson — withdrew, saying he won’t compete unless he’s at his absolute best.

Both exits shift the competitive landscape heading into March 6–7.

Other Athlete Updates
- Sam Sulek continues dropping polished physique updates heading into his IFBB Pro debut.
- Martin Fitzwater looks razor-sharp in his 2‑days‑out footage.
- Derek Lunsford shared his top 4 Men’s Open predictions, adding more fuel to the hype.

The whole sport is vibrating right now perfect timing for your momentum.


Another day in the books — more coming.
TEAM USP MEMBER — J.C.