DAY 2 — PULL | BACK • BICEPS • REAR DELTS
• Let's get another good day in, hit the garage. Had some wind and rain mixed with snow last few day's so gave everything a good sweep. Then hit the treadmill for 45 minutes on level 2.8 a very fast walk. That gets the heart to the 125-135 bpm.
* 184.6 this morning
• Bent‑Over Barbell Rows
50 lbs — 15, 15, 15
Back locked in place, bar path clean, reps and feeling good, powered down on this, it felt good. And smooth. I have to keep tempo and rhythm timed to get the most out of this. Still feel the burn in the lats by rep 15.
• Lat Pulldowns (Wide + Unilateral)
75 on the stack, 35 for uni.
Wide‑to‑narrow rotation for 18 reps. The stack feels too light at first. But taking the time here is keys. Keep the plan on line.
Unilateral rounds pushed 25 on each side for 6 sets.
• Seated Cable Rows
100lbs today — 15, 15, 15
Full resets, tight pulls, 90‑second discipline resets. Form is spot on. Slow and controlled.
• Face Pulls
20 lbs. 25 reps x 3 sets
Rear delts really pop on this. But definitely can feel the shoulder blades rotating out, and pulling together middle of the spine. Hitting the mid traps.
• Seated Cable Dumbbell Curls
65 lbs
Set 1–6 strong eccentric pull, then a very slow decent on a 4 count.
Arms pumped good. Tension kept on each arm for a set, then switched arms no rest till both sides hit. This is done in a way – explode up...slow on the way down.
• Pullovers
65 lb dumbbell — 3×20
Sideways on the bench, letting gravity peel the lats open.
I did not go light on this one, keeping the same weight. Honestly I feel like I can bump it higher and keep focused on the lats.
• Extra sets, spider curl,
90 seconds between sets
15 lbs x 3 sets hit 10 on this, for all 3. Kept a solid pump through the workout. Love the feeling. This workout is a great finishing set.
*DAILY FUEL BREAKDOWN
- Total Calories: 3,200
- Total Protein: 280g
- Total Carbs: ~460–480g
- Total Fat: ~75–85g
- Total Sodium: ~3,800–4,400mg
- Had a table spoon of honey at the beginning of the work sets. This will stay my intra workout carbs.
• OVERALL NOTES
Had the Evo podcasts today, and want to thank Steve and Mobster for the opportunity, as well as USP bring me on as an athlete. I felt it was a good show still have some stuff to talk about. I totally spaced a few things. ( I was excited) but over all got 7 hrs of sleep. Was up a few times but it was better than most nights.
TEAM USP — DAILY BODYBUILDING NEWS 4/14/26
• BINOU’S GYM — THE WORLD’S BODYBUILDING MECCA DESTROYED IN MASSIVE FIRE
The legendary Binous Gym in Dubai. A global pilgrimage site for pros, influencers, and serious lifters, was completely destroyed in an early‑morning warehouse fire.
- Fire reported around 3:45 AM in the Al Quoz industrial district.
- No injuries confirmed by Dubai Civil Defence.
- Early signs point to a possible electrical fault in an adjacent warehouse.
- The gym’s destruction sent shockwaves through the bodybuilding world • IG flooded with emotional posts calling Binous “home,” “family,” and “the proving ground.”
- The facility was known for its elite equipment, gold‑plated dumbbells, and a culture built on discipline and community.
Andrew Jacked Speaks Out
A long‑time Binous athlete, Andrew Jacked, confirmed everyone is safe and delivered a message that set the tone for the entire industry:
“Sad sad day but we will bounce back even stronger… WE’LL BE BACK.”
Cultural Impact
This wasn’t just a gym burning. it was a symbol. And a place where I personally would have loved to go to.
A hub where amateurs, pros, and legends trained side‑by‑side.
A place where physiques were built and careers were launched.
The loss hits the sport at a cultural and emotional level, not just operational.
2. ANTONIO “TONIO” BURTON
Tonio Burton remains one of the most intriguing forces in Men’s Open, and here’s the clean, verified snapshot of where he stands today
Recent Competitive Highlight
Tonio’s last major confirmed result is still his 2025 Legion Sports Fest Pro victory, where he reclaimed the Men’s Open title with elite conditioning and trademark density.
Post‑Olympia Strategy
After withdrawing from the 2024 Olympia for health and recovery reasons, Tonio has been strategic and selective with his prep windows, prioritizing longevity, bloodwork stability, and real growth phases.
• Current Activity
Tonio continues to post:
- Heavy training sessions
- Road‑to‑Olympia‑style content
- Day‑in‑the‑life updates
- Collabs and gym footage
- recent photos I seen looks like he is getting ready for a show?
He’s active, healthy, and pushing weight but no 2026 show announcement has been made yet.
Competitive Outlook
Tonio is in “quiet grind mode.”
When he announces a prep, it’ll be intentional not hype.
• TEAM USP (CREEPER’S NOTES)
Aggressive. Clean. Zero wasted motion.
- The Binous fire is the biggest cultural hit the sport has taken in years. That place was the proving ground, and watching the community rally shows how deep the roots run.
- Andrew Jacked handled the moment like a champion, calm, composed, already thinking rebuild. That’s leadership.
- Tonio staying silent on show dates tells you everything: he’s building, not performing for the algorithm. When he moves, it’ll matter.
- Today’s theme is resilience and pressure gyms burning, athletes grinding,
•TEAM USP stays on top of the pulse.
* USP leveling up! Raises the bar again. Come take a look for yourself.
TRIPLE O DYNASTY — TOP 3 RESULTS 
