DAY 1 — PUSH WORK
CHEST | SHOULDERS | TRIS
• Started the day early was up at 3 am. Dog wanted out. I feel good today. Sleep recorded was not good at 4.75 hrs. I am not sure if my watch thinks I am awake just because I snore so fucking loud. I also can tell I am not 100%. Started off on the treadmill for 40 minutes. Got some Death metal going. Did my yoga stretches oddly this works somehow. I did my pec and back stretches. As well as just hanging on the pull–up bar. Did a few warm up sets before the work sets. Get a good reset so I am ready, definitely starting to tell the joints moving are happier. Well less gritty.
*WORK SETS
• Dumbbell Bench Press
12–18 reps × 5 sets
Started with the 50s again. 15 clean reps, locked‑in form, chest tight and squeezed as disrespectfully as I can. I definitely slowed this down from last week. No hurry. Just relaxing into a focused movement.
• Incline Dumbbell Flyes — 15°
10–15 reps × 4 sets
10s, full stretch, slow squeeze. 15 reps on set 1, So did 12 on the rest of the sets. Focused on keeping tempo in time. I feel like this allows you to keep focused on the contraction. Then on the decent slow and controlled pause at maximum stretch. Feeling it open you up.
• Triceps Rope Pushdowns — 50 lbs
10–15 reps × 4 sets
First set felt super light at 15 reps. Focus sharp feeling them contractions from top to bottom, keeping the pace slow. Hit 15 on the rest of the sets.
• Cable Lateral Raises
12–18 reps × 5 sets
Cross‑cable setup, at 10 lbs, Hitting 15 on all sets just taking the time. Adjusting stance to hit all the fibers in the shoulders. I know coming up I will want to push on this and get after delt caps.
• Seated Overhead Dumbbell Press (Arnold Press)
8–12 reps × 5 sets
Bench nearly vertical, 20s rotating up. First set 15 then to 12's till Last set hit 10 shoulders could take more but I duplicate what I did a few days ago. Still got a good pump in the shoulders and traps.
• DAILY FUEL BREAKDOWN
- Calories: 3,550
- Protein: 340g
- Carbs: ~460–480g
- Fat: ~85–100g
- Sodium: ~3,800–4,800mg
- Meals: 6 total
- added a extra cup of rice to the cooker. Going to be an extra 145 grams of carbohydrates available in a day. I like the basmati rice overall.
• OVERALL NOTES
I felt good after my workout. Really looking forward to getting the sleep study done. It sucks where I live in the aspect, it would be better to live in a larger city with more medical options. But living in a place you can disappear in the mountains in 10 minutes has its advantages.
DAILY BODYBUILDING NEWS
4/13/26
• Arnold drops performance science
Today’s Pump Club breakdown confirms what I see from the guy at TEAM USP already runs, psych‑up rituals boost bar speed ~20% and predicted 1RM ~4%. Visualization, hype cues, ammonia, music all validated. Mental prep isn’t optional; it’s a weapon. And a hit of TNE is fun too!
• Kevin Levrone, FIBO 2026 anchor
Nautilus is pushing a major expansion of their Leverage line, and Levrone is the face of the rollout. Expect new equipment previews and heavy booth traffic.
• Athlete sweep, kinda quite today.
• Ali Bilal
5 weeks out, conditioning already ahead of last season.
• Jordan Hutchinson
Posted a full 4,400‑calorie day; pushing density for Italy Pro.
• Michal Krizo
Dropped a full leg‑day breakdown, NY Pro prep intensity rising. I like how he is looking. Big guy. And he is getting peeled. If he can get his posing dialed in. He has a shot.
TRIPLE O DYNASTY — TOP 3 RESULTS
Event: April 4 — Mesa, AZ
Source: Official IFBB Pro League scorecards
WOMEN’S BODYBUILDING — OPEN
1. Barbara De Freitas Moojen
2. Selyka Givan
3. Patti Hanson
WOMEN’S BODYBUILDING — MASTERS 40+
1. Barbara De Freitas Moojen
2. Selyka Givan
3. Lena Betka
FIGURE — OPEN
1. Natalia Soltero
2. Ashley Howells
3. Adela Ondrejovicova
FIGURE — MASTERS 40+
1. Shenesia Ewing
2. Lisa Hutchins
3. Adrienne Matthews
• TEAM USP (Creeper’s Thoughts)
Today’s drop reinforces the same truth, the athletes who win aren’t just training harder. They’re stacking every controllable edge. Mental prep, food discipline, equipment choices, recovery structure. The gap between “good” and “dangerous” is built in the details. TEAM USP stays on the dangerous side.
•This is TEAM USP energy!
