DAY 2 — PULL | BACK • BICEPS • REAR DELTS
Starting off at 0430 as usual nothing pressing first thing so was able to get my Rockstar zero in with some morning news, I remember why I don't really like the news. So checked up on some bodybuilding news. Rolled it the garage flipped on some Evo podcast. Run up the treadmill for 35 minutes getting target zone 125-135 hbpm. Then did some yoga stretches working on some back and legs holds. Then straight into my traditional stretches. For the longest time I never cared enough about stretches, and I can say now it takes less time doing them than healing from a strained muscle. So give it some thought if its not part of you're personal rotation.
*185.4 lbs this morning.
• Bent‑Over Barbell Rows
60 lbs — 15, 14, 13
Back took fire instantly. Hip pivot locked. Bar path clean. Almost effortlessly.
Got down on this, felt good, tightening squeeze between the shoulders with a 2 second pause, slow decent. To an accelerated pull up again.
• Lat Pulldowns (half a grip wider than shoulders + Unilateral)
95 on the stack • 45 for uni
Natural ‑to‑narrow rotation for 16–18 reps across 6 sets.
The 6 or 7 show is almost over. Will be getting blood results any time
Unilateral rounds past 20 — pleasure‑pain mix, no other way to describe it.
Elbow‑to‑hip cue = width unlocked.
• Seated Cable Rows
120 lbs — 15, 15, 15
Full resets. Tight pulls.
90‑second discipline.
Strength shows up in the patterns we build.
• Face Pulls
30 lbs — 20 reps × 3 sets
Rear delts always get the pump on this.
Whole upper back gets touched.
Cracking walnuts between the shoulder blades by the end.
• Seated Cable Dumbbell Curls
85 lbs on cables
Set 1: 12 slow, surgical reps
Set 5: 8 full reps + unknown partials
Arms pumped to the can't move my glasses up phase.
• Pullovers
65 lb dumbbell — 3×20
Sideways on the bench, letting gravity peel the lats open.
Last set slowed down to carve width with intent.
Cookie‑cutter planning? Maybe. But it works.
• Extra Set
Spider curl
20 lbs × 3 sets
First set: 10
Then 7 → 4 → feel good hurt partials
Forearms jumped in a bit, I will need some time before I could take a dump at this point. Job done
• DAILY FUEL BREAKDOWN
- Calories: 3,200
- Protein: 280g
- Carbs: 460–480g
- Fat: 75–85g
- Sodium: 3,800–4,400mg
- Tablespoon of honey before work sets — this is working very well. Felt the difference form the start. I also drink an electrolytes mix during the work.
• OVERALL NOTES
Feeling pretty good even after being up a bunch lastnight pee'ing. May start planning a switch up on my workouts to try different options for breaking up what my muscles know is coming.
Blueprint locking in for the blast.
TEAM USP DAILY BODYBUILDING NEWS. 5/01/2026
• DEREK LUNSFORD: OLYMPIA MOMENTUM SURGING
Jose Raymond publicly predicts Derek Lunsford wins the 2026 Mr. Olympia, stating he exposes Andrew Jacked from the front and Samson Dauda from the back, emphasizing Derek’s balance, leg dominance, and refinement-focused approach. Raymond warns that adding more mass could be “too much,” but believes Derek’s current structure is championship-ready. I see it from shot to shot not getting a full picture of what he has done. Undeniable he has improved.
Additional Derek storyline:
A new long-form breakdown video highlights Derek’s 2026 plan bigger, sharper, more complete with targeted improvements to arms, chest, and overall conditioning. The Open division is heating up, but Derek’s trajectory remains upward.
• Mindset angle:
Derek has been offering strategic advice to rivals like Nick Walker and forecasting a strong 2026 return for Samson Dauda, showing he’s mentally locked in and analyzing the field with precision. As well as changing his weak points that were called out.
• HEADLINE 2 — ALI BILAL PHYSIQUE UPDATE AHEAD OF NEW YORK PRO
Men’s Physique standout Ali Bilal drops a shredded update one week out from the 2026 New York Pro and two weeks out from the Pittsburgh Pro. Jay Cutler and Jeremy Buendia both praised his conditioning. Bilal is the on-paper favorite, but Erin Banks is coming in hot.
• SAMSON DAUDA SIZE DEBATE HEATS UP
Industry analysts are questioning whether Samson Dauda is getting “too big,” risking aesthetic balance. Discussions highlight the fine line between mass and symmetry, with concerns about maintaining V‑taper and proportion. Training and nutrition discipline remain key to his trajectory.
SHOW RESULTS. VERIFIED & NEW
2026 GRL PWR CHAMPIONSHIPS PRO ORLANDO (APRIL 27, 2026)
• Bikini Winner: Reijuana Harley
Wellness Winner: Bruna Seredich
• Fit Model Winner: Jane Jones
Full placings include Jessica Gonzalez, Kerry Sexton, Rachel Linares, Iulia Baba, and more across divisions.
NPC / IFBB PHOTO & RESULTS FEED — MAY 1, 2026
NPC News Online released full photo galleries for:
• 2026 NPC Muscle Evolution
• 2026 NPC Worldwide Andalusian Cup
• 2026 NPC Southern Tournament of Champions
• 2026 NPC Mid-USA Championships
• 2026 NPC Battle of the Bodies
These confirm active amateur circuits feeding into IFBB Pro League qualification.
TEAM USP (CREEPER’S THOUGHTS)
Derek’s momentum is undeniable whe you watch him work. Then when multiple veterans start calling your shot months out, that’s not hype, that’s pattern recognition. The field is improving, but Derek is refining. That’s the difference between chasing and defending.
Ali Bilal looks lethal heading into New York, if he nails conditioning, Banks is in trouble. But I have Brando and Krizo mixing it up. With Keon looking killer, open should be good. Samson’s size debate is real; mass without flow won’t survive modern judging. But he is pulling the conditioning in. We will see.
TEAM USP stays ahead because we hunt the ones the rest of the industry misses.
•TEAM USP stays locked in, momentum doesn’t wait.
USP leveling up again.
Bar raised.
Come take a look for yourself, new products in stock, and the squad keeps growing. The brotherhood is amazing!
Starting off at 0430 as usual nothing pressing first thing so was able to get my Rockstar zero in with some morning news, I remember why I don't really like the news. So checked up on some bodybuilding news. Rolled it the garage flipped on some Evo podcast. Run up the treadmill for 35 minutes getting target zone 125-135 hbpm. Then did some yoga stretches working on some back and legs holds. Then straight into my traditional stretches. For the longest time I never cared enough about stretches, and I can say now it takes less time doing them than healing from a strained muscle. So give it some thought if its not part of you're personal rotation.
*185.4 lbs this morning.
• Bent‑Over Barbell Rows
60 lbs — 15, 14, 13
Back took fire instantly. Hip pivot locked. Bar path clean. Almost effortlessly.
Got down on this, felt good, tightening squeeze between the shoulders with a 2 second pause, slow decent. To an accelerated pull up again.
• Lat Pulldowns (half a grip wider than shoulders + Unilateral)
95 on the stack • 45 for uni
Natural ‑to‑narrow rotation for 16–18 reps across 6 sets.
The 6 or 7 show is almost over. Will be getting blood results any time
Unilateral rounds past 20 — pleasure‑pain mix, no other way to describe it.
Elbow‑to‑hip cue = width unlocked.
• Seated Cable Rows
120 lbs — 15, 15, 15
Full resets. Tight pulls.
90‑second discipline.
Strength shows up in the patterns we build.
• Face Pulls
30 lbs — 20 reps × 3 sets
Rear delts always get the pump on this.
Whole upper back gets touched.
Cracking walnuts between the shoulder blades by the end.
• Seated Cable Dumbbell Curls
85 lbs on cables
Set 1: 12 slow, surgical reps
Set 5: 8 full reps + unknown partials
Arms pumped to the can't move my glasses up phase.
• Pullovers
65 lb dumbbell — 3×20
Sideways on the bench, letting gravity peel the lats open.
Last set slowed down to carve width with intent.
Cookie‑cutter planning? Maybe. But it works.
• Extra Set
Spider curl
20 lbs × 3 sets
First set: 10
Then 7 → 4 → feel good hurt partials
Forearms jumped in a bit, I will need some time before I could take a dump at this point. Job done
• DAILY FUEL BREAKDOWN
- Calories: 3,200
- Protein: 280g
- Carbs: 460–480g
- Fat: 75–85g
- Sodium: 3,800–4,400mg
- Tablespoon of honey before work sets — this is working very well. Felt the difference form the start. I also drink an electrolytes mix during the work.
• OVERALL NOTES
Feeling pretty good even after being up a bunch lastnight pee'ing. May start planning a switch up on my workouts to try different options for breaking up what my muscles know is coming.
Blueprint locking in for the blast.
TEAM USP DAILY BODYBUILDING NEWS. 5/01/2026• DEREK LUNSFORD: OLYMPIA MOMENTUM SURGING
Jose Raymond publicly predicts Derek Lunsford wins the 2026 Mr. Olympia, stating he exposes Andrew Jacked from the front and Samson Dauda from the back, emphasizing Derek’s balance, leg dominance, and refinement-focused approach. Raymond warns that adding more mass could be “too much,” but believes Derek’s current structure is championship-ready. I see it from shot to shot not getting a full picture of what he has done. Undeniable he has improved.
Additional Derek storyline:
A new long-form breakdown video highlights Derek’s 2026 plan bigger, sharper, more complete with targeted improvements to arms, chest, and overall conditioning. The Open division is heating up, but Derek’s trajectory remains upward.
• Mindset angle:
Derek has been offering strategic advice to rivals like Nick Walker and forecasting a strong 2026 return for Samson Dauda, showing he’s mentally locked in and analyzing the field with precision. As well as changing his weak points that were called out.
• HEADLINE 2 — ALI BILAL PHYSIQUE UPDATE AHEAD OF NEW YORK PRO
Men’s Physique standout Ali Bilal drops a shredded update one week out from the 2026 New York Pro and two weeks out from the Pittsburgh Pro. Jay Cutler and Jeremy Buendia both praised his conditioning. Bilal is the on-paper favorite, but Erin Banks is coming in hot.
• SAMSON DAUDA SIZE DEBATE HEATS UP
Industry analysts are questioning whether Samson Dauda is getting “too big,” risking aesthetic balance. Discussions highlight the fine line between mass and symmetry, with concerns about maintaining V‑taper and proportion. Training and nutrition discipline remain key to his trajectory.
SHOW RESULTS. VERIFIED & NEW2026 GRL PWR CHAMPIONSHIPS PRO ORLANDO (APRIL 27, 2026)
• Bikini Winner: Reijuana Harley
Wellness Winner: Bruna Seredich
• Fit Model Winner: Jane Jones
Full placings include Jessica Gonzalez, Kerry Sexton, Rachel Linares, Iulia Baba, and more across divisions.
NPC / IFBB PHOTO & RESULTS FEED — MAY 1, 2026
NPC News Online released full photo galleries for:
• 2026 NPC Muscle Evolution
• 2026 NPC Worldwide Andalusian Cup
• 2026 NPC Southern Tournament of Champions
• 2026 NPC Mid-USA Championships
• 2026 NPC Battle of the Bodies
These confirm active amateur circuits feeding into IFBB Pro League qualification.
TEAM USP (CREEPER’S THOUGHTS)Derek’s momentum is undeniable whe you watch him work. Then when multiple veterans start calling your shot months out, that’s not hype, that’s pattern recognition. The field is improving, but Derek is refining. That’s the difference between chasing and defending.
Ali Bilal looks lethal heading into New York, if he nails conditioning, Banks is in trouble. But I have Brando and Krizo mixing it up. With Keon looking killer, open should be good. Samson’s size debate is real; mass without flow won’t survive modern judging. But he is pulling the conditioning in. We will see.
TEAM USP stays ahead because we hunt the ones the rest of the industry misses.
•TEAM USP stays locked in, momentum doesn’t wait.
USP leveling up again.
Bar raised.
Come take a look for yourself, new products in stock, and the squad keeps growing. The brotherhood is amazing!
After that throw on my sweats and a tank and get on the treadmill for 30 minutes get the heart rate up. Folding right into yoga stretching and following finish touch with traditional stretches. I'm sure I have written it before but at the end of this I like to do some dead hangs on all but day one. De–compression of the spine is good thing to do regularly. 
