DAY 1 — PUSH WORK
CHEST | SHOULDERS | TRIS
• Well all, definitely up later than normal, set me off a bit, got up at 7 and moving pretty slow. Definitely need my rockstar zero before I do anything. Go over the news and see if I missed any bodybuilding news. Then I stumbled in to the garage for 35 minutes, running the heart at 125-135. Did my basic yoga stretches getting nice and warm following up with my basic stretches to finish up. As usual a few light sets to get everything firing off. And woke up!
*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 hard as I can under load. I definitely am keeping this slow, at the top with load minimum I focus on squeezing the peck. Then down into a focused movement. And stretching deep as possible with a pause in the stretched position. And repeat.
• 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. Then on the decent slow and controlled pause at maximum stretch. Feeling it open you up. And arm angle plays a huge roll in this. I noticed that I feel the best in the chest with just a slightly bent elbow. That keeps it out of the sholder/front delt.
• 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. But on the contraction movement I push with heavy acceleration then slow accent back. On a 4 count. Hit 15 on the rest of the sets. Feeling pretty good after a couple weeks of deload. Everything seems to be healing up.
• Cable Lateral Raises
12–18 reps × 5 sets
Cross‑cable setup, at 10 lbs, Hitting 15 on all sets just taking time. No changes in tempo. Adjusting stance to hit all the fibers in the shoulders. This hard to write anything new about. Just got to work and put in the time.
• Seated Overhead Dumbbell Press (Arnold Press)
8–12 reps × 5 sets
Bench nearly vertical, 20s rotating up. First set 15 then to 12's finished off strong at 15. No shoulder pain from last week. So definitely moving forward.
• 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. As of late I take 2 cups and run it through the blender to add to the shakes.
• OVERALL NOTES
I felt good after my workout. That was needed to shake off the metal overload of yesterday. I realized I didn't put anything on this morning just me and my thoughts and some weights. Definitely going to eat big today, funny missing a couple meals and made me feel like I am starving. Everything was pretty cookie cutter and plane today but still got it done even when my mind was saying fuck off. In that I feel was a win. I hope everyone is doing great. And if you need anything or want to ask questions. I will do the best I can for you.
DAILY BODYBUILDING NEWS
4/25/26
Samson Dauda, Private Posing Room Leak Shows Real Prep Progress
A low‑light posing clip circulated in two private UK Telegram groups today. Samson’s lower‑back tightness is the best it’s been since early 2023.
Key detail: He’s clearly deeper into prep than his public posts suggest.
This is the first real sign he’s pushing for a major mid‑year show.
• Hadi Choopan, Silent Chest Session, Loud Physique Message
Hadi posted a mute chest‑day reel, but the physique tells the story:
• Upper‑chest striations returning
• Waist tighter
• No travel content (meaning he’s locked in)
This is classic Hadi: no hype, just signals.
• Urs Kalecinski, OFFICIAL: Out for 2026, But Physique Update Shows Open‑Level Density
Since Urs is not competing this year, today’s update hits differently.
He posted a “fun training day” carousel, but the rear lat spread is the real headline:
• Mid‑back thickness up
• Lower‑lat sweep improved
• Traps fuller
This is Open‑class development, not Classic prep.
He’s building a new frame, not chasing a stage date.
• Regan Grimes Quiet Confirmation He’s Back With Milos
Regan didn’t announce anything, but today’s story showed:
• Milos’ exact training template on his whiteboard
• A giant‑set sequence only Milos programs
This is a silent but clear reunion.
Regan + Milos = high‑volume chaos incoming.
• Andrew Jacked “Light Pump” Video Shows 10–12 lbs of Progress
Andrew posted a casual pump clip, but the physique is undeniable:
• Arms fuller
• Delts rounder
• Waist still tight
This is the best he’s looked since early 2024.
He’s clearly in a productive rebound phase.
• Bikini Division Shake‑Up - Two Top Pros Hint at Coach Switches
Two major Bikini athletes posted cryptic stories today:
• “New eyes. New energy.”
• “Sometimes you outgrow the room.”
Both liked posts from Team Elite Physique athletes.
This could impact Pittsburgh + NY Pro lineups.
• Fresh IFBB/NPC Photo Drops
NPC News Online released new galleries today:
• 2026 IFBB Battle of the Bodies Pro
• 2026 IFBB GRL PWR Championships Pro
• 2026 IFBB Emerald Cup Natural Pro
• 2026 IFBB Emerald Cup Masters Pro
• 2026 NPC Empire Classic
• 2026 NPC/IFBB GRL PWR Check‑Ins
These are perfect for physique‑trend tracking.
TEAM USP (CREEPER’S THOUGHTS)
Urs being out for the year shifts the Classic landscape and the Open conversation. His updates now read like long‑term construction, not prep. Samson’s leak is the biggest real news of the day, he’s clearly deeper into prep than advertised. He will look great at Pittsburgh. Hadi is signaling readiness without speaking. Regan sliding back under Milos is a major storyline. Andrew is quietly surging. And the Bikini coach‑swap hints could shake up early‑season placings.
PHYSIQUE BREAKDOWNS, (CREEPER’S VIEW)
• Samson Dauda — Private Posing Leak Breakdown
• Overall: Best combination of tightness + fullness he’s shown since early 2023.
• Back (Primary Change) Lower‑back detail is finally coming in. Christmas‑tree lines faint but visible. This is the first time in months he hasn’t looked “washed” from the rear.
• Quads. Still massive, but separation is sharper through the outer sweep.
• Glutes/Hams, Not in yet, but the grain is starting.
• Delts/Arms, Round, full, and borderline overpowered.
• Midsection, Controlled. No distention in transitions.
• Posing, He’s hitting shots faster, which usually means confidence is rising.
• USP Verdict: Samson is quietly ahead of schedule. This leak is a warning shot.
• Hadi Choopan Silent Chest Session Breakdown
• Overall: Classic Hadi, no hype, just undeniable progress.
• Chest, Upper‑chest striations are back. This is the “2021 Olympia” look.
• Shoulders, Cannonballs. No flattening.
• Arms, Veins running across the biceps and forearms.
• Waist, Noticeably tighter than his last rebound phase.
• Back (from side angle) Thickness returning through the mid‑back.
• Conditioning, Early‑prep crispness.
• Energy, He’s training angry. That’s when Hadi is dangerous. Thinking about it, that's just how he trains.
• USP Verdict: Hadi is in “silent killer mode.” He’s not posting words because the physique is doing the talking.
• Urs Kalecinski — OFF‑SEASON, OUT FOR 2026, BUT DENSITY IS UP
Overall: This is Open‑class construction, not Classic prep.
• Back, The biggest change. Mid‑back thickness is up. Lower‑lat sweep improved.
• Traps, Fuller, more 3D.
• Arms, Still a weak point, but triceps look thicker.
• Legs, Hamstrings showing more hang.
• Waist, Still tight, but he’s clearly eating big.
• Conditioning, Soft, but intentionally so.
• Frame He’s filling out the upper body to match the legs.
• USP Verdict: Urs is building a future Open physique. This is a long‑term threat, not a 2026 storyline.
• Regan Grimes, Milos Reunion Physique Breakdown
Overall: Regan looks like he’s back in high‑volume, high‑blood‑flow mode.
• Chest, Fuller than its been in months.
• Delts , Rounder, especially rear delts.
• Back, Width is improving again a Milos signature.
• Arms, Better separation.
• Legs, Still behind upper body, but sweep is improving.
• Conditioning, Off‑season soft, but not sloppy.
• Training Style Giant sets = Milos fingerprints all over it.
USP Verdict: Regan + Milos is the only version of Regan that ever moves the needle.
• Andrew Jacked “Light Pump” Video Breakdown
Overall: This is the best Andrew has looked since early 2024.
• Arms, Full, round, and finally matching his frame again.
• Delts, 3D cannonballs.
• Chest, Fuller across the upper shelf.
• Back, Hard to see fully, but width looks improved.
• Waist, Tight. No bloat.
• Legs, Still long and aesthetic, but quads look slightly fuller.
• Conditioning, Off‑season, but clean.
USP Verdict: Andrew is quietly rebuilding the version of himself that scared everyone in 2022.
* USP is #1 come see why for yourself
CHEST | SHOULDERS | TRIS
• Well all, definitely up later than normal, set me off a bit, got up at 7 and moving pretty slow. Definitely need my rockstar zero before I do anything. Go over the news and see if I missed any bodybuilding news. Then I stumbled in to the garage for 35 minutes, running the heart at 125-135. Did my basic yoga stretches getting nice and warm following up with my basic stretches to finish up. As usual a few light sets to get everything firing off. And woke up!
*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 hard as I can under load. I definitely am keeping this slow, at the top with load minimum I focus on squeezing the peck. Then down into a focused movement. And stretching deep as possible with a pause in the stretched position. And repeat.
• 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. Then on the decent slow and controlled pause at maximum stretch. Feeling it open you up. And arm angle plays a huge roll in this. I noticed that I feel the best in the chest with just a slightly bent elbow. That keeps it out of the sholder/front delt.
• 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. But on the contraction movement I push with heavy acceleration then slow accent back. On a 4 count. Hit 15 on the rest of the sets. Feeling pretty good after a couple weeks of deload. Everything seems to be healing up.
• Cable Lateral Raises
12–18 reps × 5 sets
Cross‑cable setup, at 10 lbs, Hitting 15 on all sets just taking time. No changes in tempo. Adjusting stance to hit all the fibers in the shoulders. This hard to write anything new about. Just got to work and put in the time.
• Seated Overhead Dumbbell Press (Arnold Press)
8–12 reps × 5 sets
Bench nearly vertical, 20s rotating up. First set 15 then to 12's finished off strong at 15. No shoulder pain from last week. So definitely moving forward.
• 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. As of late I take 2 cups and run it through the blender to add to the shakes.
• OVERALL NOTES
I felt good after my workout. That was needed to shake off the metal overload of yesterday. I realized I didn't put anything on this morning just me and my thoughts and some weights. Definitely going to eat big today, funny missing a couple meals and made me feel like I am starving. Everything was pretty cookie cutter and plane today but still got it done even when my mind was saying fuck off. In that I feel was a win. I hope everyone is doing great. And if you need anything or want to ask questions. I will do the best I can for you.
DAILY BODYBUILDING NEWS 4/25/26
Samson Dauda, Private Posing Room Leak Shows Real Prep Progress
A low‑light posing clip circulated in two private UK Telegram groups today. Samson’s lower‑back tightness is the best it’s been since early 2023.
Key detail: He’s clearly deeper into prep than his public posts suggest.
This is the first real sign he’s pushing for a major mid‑year show.
• Hadi Choopan, Silent Chest Session, Loud Physique Message
Hadi posted a mute chest‑day reel, but the physique tells the story:
• Upper‑chest striations returning
• Waist tighter
• No travel content (meaning he’s locked in)
This is classic Hadi: no hype, just signals.
• Urs Kalecinski, OFFICIAL: Out for 2026, But Physique Update Shows Open‑Level Density
Since Urs is not competing this year, today’s update hits differently.
He posted a “fun training day” carousel, but the rear lat spread is the real headline:
• Mid‑back thickness up
• Lower‑lat sweep improved
• Traps fuller
This is Open‑class development, not Classic prep.
He’s building a new frame, not chasing a stage date.
• Regan Grimes Quiet Confirmation He’s Back With Milos
Regan didn’t announce anything, but today’s story showed:
• Milos’ exact training template on his whiteboard
• A giant‑set sequence only Milos programs
This is a silent but clear reunion.
Regan + Milos = high‑volume chaos incoming.
• Andrew Jacked “Light Pump” Video Shows 10–12 lbs of Progress
Andrew posted a casual pump clip, but the physique is undeniable:
• Arms fuller
• Delts rounder
• Waist still tight
This is the best he’s looked since early 2024.
He’s clearly in a productive rebound phase.
• Bikini Division Shake‑Up - Two Top Pros Hint at Coach Switches
Two major Bikini athletes posted cryptic stories today:
• “New eyes. New energy.”
• “Sometimes you outgrow the room.”
Both liked posts from Team Elite Physique athletes.
This could impact Pittsburgh + NY Pro lineups.
• Fresh IFBB/NPC Photo Drops
NPC News Online released new galleries today:
• 2026 IFBB Battle of the Bodies Pro
• 2026 IFBB GRL PWR Championships Pro
• 2026 IFBB Emerald Cup Natural Pro
• 2026 IFBB Emerald Cup Masters Pro
• 2026 NPC Empire Classic
• 2026 NPC/IFBB GRL PWR Check‑Ins
These are perfect for physique‑trend tracking.
TEAM USP (CREEPER’S THOUGHTS)
Urs being out for the year shifts the Classic landscape and the Open conversation. His updates now read like long‑term construction, not prep. Samson’s leak is the biggest real news of the day, he’s clearly deeper into prep than advertised. He will look great at Pittsburgh. Hadi is signaling readiness without speaking. Regan sliding back under Milos is a major storyline. Andrew is quietly surging. And the Bikini coach‑swap hints could shake up early‑season placings.
PHYSIQUE BREAKDOWNS, (CREEPER’S VIEW)
• Samson Dauda — Private Posing Leak Breakdown
• Overall: Best combination of tightness + fullness he’s shown since early 2023.
• Back (Primary Change) Lower‑back detail is finally coming in. Christmas‑tree lines faint but visible. This is the first time in months he hasn’t looked “washed” from the rear.
• Quads. Still massive, but separation is sharper through the outer sweep.
• Glutes/Hams, Not in yet, but the grain is starting.
• Delts/Arms, Round, full, and borderline overpowered.
• Midsection, Controlled. No distention in transitions.
• Posing, He’s hitting shots faster, which usually means confidence is rising.
• USP Verdict: Samson is quietly ahead of schedule. This leak is a warning shot.
• Hadi Choopan Silent Chest Session Breakdown
• Overall: Classic Hadi, no hype, just undeniable progress.
• Chest, Upper‑chest striations are back. This is the “2021 Olympia” look.
• Shoulders, Cannonballs. No flattening.
• Arms, Veins running across the biceps and forearms.
• Waist, Noticeably tighter than his last rebound phase.
• Back (from side angle) Thickness returning through the mid‑back.
• Conditioning, Early‑prep crispness.
• Energy, He’s training angry. That’s when Hadi is dangerous. Thinking about it, that's just how he trains.
• USP Verdict: Hadi is in “silent killer mode.” He’s not posting words because the physique is doing the talking.
• Urs Kalecinski — OFF‑SEASON, OUT FOR 2026, BUT DENSITY IS UP
Overall: This is Open‑class construction, not Classic prep.
• Back, The biggest change. Mid‑back thickness is up. Lower‑lat sweep improved.
• Traps, Fuller, more 3D.
• Arms, Still a weak point, but triceps look thicker.
• Legs, Hamstrings showing more hang.
• Waist, Still tight, but he’s clearly eating big.
• Conditioning, Soft, but intentionally so.
• Frame He’s filling out the upper body to match the legs.
• USP Verdict: Urs is building a future Open physique. This is a long‑term threat, not a 2026 storyline.
• Regan Grimes, Milos Reunion Physique Breakdown
Overall: Regan looks like he’s back in high‑volume, high‑blood‑flow mode.
• Chest, Fuller than its been in months.
• Delts , Rounder, especially rear delts.
• Back, Width is improving again a Milos signature.
• Arms, Better separation.
• Legs, Still behind upper body, but sweep is improving.
• Conditioning, Off‑season soft, but not sloppy.
• Training Style Giant sets = Milos fingerprints all over it.
USP Verdict: Regan + Milos is the only version of Regan that ever moves the needle.
• Andrew Jacked “Light Pump” Video Breakdown
Overall: This is the best Andrew has looked since early 2024.
• Arms, Full, round, and finally matching his frame again.
• Delts, 3D cannonballs.
• Chest, Fuller across the upper shelf.
• Back, Hard to see fully, but width looks improved.
• Waist, Tight. No bloat.
• Legs, Still long and aesthetic, but quads look slightly fuller.
• Conditioning, Off‑season, but clean.
USP Verdict: Andrew is quietly rebuilding the version of himself that scared everyone in 2022.
* USP is #1 come see why for yourself
Arnold Classic South America — Official Results (São Paulo, Brazil)
Creeper’s Thoughts (TEAM USP)
Team USP (CREEPER’S THOUGHTS)
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. 
once less thing I had to worry about, well if I was natty 
