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Approved Log Road to My First Men’s Physique Competition log

xyle9999 said:
43 today – but feeling as strong as ever! ??‍♂️


Today’s training was a great birthday gift to myself – celebrating 43 years young and still feeling like I’m in my 20s!

Morning session – Leg day workout:

1️⃣ 10 min warm-up bike
2️⃣ Seated leg extension – 6 sets (20, 15, 12, 10, 8, 6 reps)
3️⃣ Incline leg press – 5 sets (20, 15, 12, 10, 8 reps)
4️⃣ Stiff-leg deadlifts with dumbbells – 5 sets (15, 12, 10, 10, 8 reps)
5️⃣ Lying leg curl – 6 sets (20, 15, 12, 10, 8, 6 reps)
6️⃣ Standing calf raises (Smith machine) – 4 sets (20, 15, 15, 15 reps)

Afternoon session – MTB ride:
  • Distance: ~15 km
  • Total time: 56 min
  • Average speed: 16.1 km/h
  • Elevation gain: 232 m
  • Average HR: 119 bpm
  • Max HR: 139 bpm
  • Calories burned: 525 kcal
  • Average power: 132 W (NP: 165 W)
  • Max power: 680 W
Feeling:


Plenty of energy, great recovery between sets, and legs felt strong both in the gym and on the bike. Couldn’t ask for a better way to spend my birthday – health, strength, and the motivation to keep pushing forward!
Click to expand...
happy birthday brother :) 43 big number and you look great really motivated
anabolex family love
 
xyle9999 said:
43 today – but feeling as strong as ever! ??‍♂️


Today’s training was a great birthday gift to myself – celebrating 43 years young and still feeling like I’m in my 20s!

Morning session – Leg day workout:

1️⃣ 10 min warm-up bike
2️⃣ Seated leg extension – 6 sets (20, 15, 12, 10, 8, 6 reps)
3️⃣ Incline leg press – 5 sets (20, 15, 12, 10, 8 reps)
4️⃣ Stiff-leg deadlifts with dumbbells – 5 sets (15, 12, 10, 10, 8 reps)
5️⃣ Lying leg curl – 6 sets (20, 15, 12, 10, 8, 6 reps)
6️⃣ Standing calf raises (Smith machine) – 4 sets (20, 15, 15, 15 reps)

Afternoon session – MTB ride:
  • Distance: ~15 km
  • Total time: 56 min
  • Average speed: 16.1 km/h
  • Elevation gain: 232 m
  • Average HR: 119 bpm
  • Max HR: 139 bpm
  • Calories burned: 525 kcal
  • Average power: 132 W (NP: 165 W)
  • Max power: 680 W
Feeling:


Plenty of energy, great recovery between sets, and legs felt strong both in the gym and on the bike. Couldn’t ask for a better way to spend my birthday – health, strength, and the motivation to keep pushing forward!
Click to expand...
i love training on my bday. that is the best day of the year to do it. @xyle9999 A++ work
 
xyle9999 said:
Double Training Day – Chest & Road Cycling in the Heat (No Excuses!)

Today was one of those big cutting days – double session and a solid calorie burn.

Morning Session – Chest Day:

Started with a 10-min elliptical warm-up, then hit a high-volume chest workout:

  • Pullover – 5 sets (15, 12, 10, 10, 10 reps)
  • Dumbbell bench press – 4 sets (15, 12, 10, 8 reps)
  • Flat flyes – 5 sets with drop sets (15, 12, 10+DS, 10+DS)
  • Smith machine bench press – 6 sets (15, 12, 10, 8, 6 reps)
  • Cable fly (high-to-high) – 5 sets with drop sets (20, 15, 12, 10+DS, 10+DS)

Great pump and solid chest activation. Estimated burn: ~300-350 kcal.

Afternoon Session – Road Cycling:
  • Time: 1h42 ride (42.4 km)
  • Calories burned: 1105 kcal (963 active)
  • Avg Power: 157 W (NP 181 W)
  • Climbing: 556 m total ascent
  • Heart Rate: 129 bpm avg → steady aerobic zone
  • Max Power: 720 W
  • TSS: 91.3
  • Hydration: 1.1 L consumed, ~1.4 L sweat → slight deficit
  • Temperature: Avg 32°C, max 35°C — full sun, heavy sweat, and zero excuses.

Nutrition:
  • Target: 2000 kcal (high protein, moderate carbs, low fat)
  • With training, my total deficit for the day is ~1000-1200 kcal.
  • Great for fat loss, but I’ll need a refeed every 4-5 days to keep performance up and avoid muscle loss.
Click to expand...
Hell of a day ?
 
xyle9999 said:
43 today – but feeling as strong as ever! ??‍♂️


Today’s training was a great birthday gift to myself – celebrating 43 years young and still feeling like I’m in my 20s!

Morning session – Leg day workout:

1️⃣ 10 min warm-up bike
2️⃣ Seated leg extension – 6 sets (20, 15, 12, 10, 8, 6 reps)
3️⃣ Incline leg press – 5 sets (20, 15, 12, 10, 8 reps)
4️⃣ Stiff-leg deadlifts with dumbbells – 5 sets (15, 12, 10, 10, 8 reps)
5️⃣ Lying leg curl – 6 sets (20, 15, 12, 10, 8, 6 reps)
6️⃣ Standing calf raises (Smith machine) – 4 sets (20, 15, 15, 15 reps)

Afternoon session – MTB ride:
  • Distance: ~15 km
  • Total time: 56 min
  • Average speed: 16.1 km/h
  • Elevation gain: 232 m
  • Average HR: 119 bpm
  • Max HR: 139 bpm
  • Calories burned: 525 kcal
  • Average power: 132 W (NP: 165 W)
  • Max power: 680 W
Feeling:


Plenty of energy, great recovery between sets, and legs felt strong both in the gym and on the bike. Couldn’t ask for a better way to spend my birthday – health, strength, and the motivation to keep pushing forward!
Click to expand...
congrats man. what a beautiful way to spend your birthday @xyle9999 the scenery is awesome
 
xyle9999 said:
43 today – but feeling as strong as ever! ??‍♂️


Today’s training was a great birthday gift to myself – celebrating 43 years young and still feeling like I’m in my 20s!

Morning session – Leg day workout:

1️⃣ 10 min warm-up bike
2️⃣ Seated leg extension – 6 sets (20, 15, 12, 10, 8, 6 reps)
3️⃣ Incline leg press – 5 sets (20, 15, 12, 10, 8 reps)
4️⃣ Stiff-leg deadlifts with dumbbells – 5 sets (15, 12, 10, 10, 8 reps)
5️⃣ Lying leg curl – 6 sets (20, 15, 12, 10, 8, 6 reps)
6️⃣ Standing calf raises (Smith machine) – 4 sets (20, 15, 15, 15 reps)

Afternoon session – MTB ride:
  • Distance: ~15 km
  • Total time: 56 min
  • Average speed: 16.1 km/h
  • Elevation gain: 232 m
  • Average HR: 119 bpm
  • Max HR: 139 bpm
  • Calories burned: 525 kcal
  • Average power: 132 W (NP: 165 W)
  • Max power: 680 W
Feeling:


Plenty of energy, great recovery between sets, and legs felt strong both in the gym and on the bike. Couldn’t ask for a better way to spend my birthday – health, strength, and the motivation to keep pushing forward!
Click to expand...
i like the trip through the backwoods. do you guys have mosquito issues? where i live its so swampy that we get super bad mosquitos @xyle9999
 
Yes since now i have a mountain bike i like to go look where i can go on the forrest try off road, regarding mosquito here not so much i never here something dangerous about mosquito and i do not think we have a lot here around the moutain maybe more down near the lake
 
Ulter said:
i like the trip through the backwoods. do you guys have mosquito issues? where i live its so swampy that we get super bad mosquitos @xyle9999
Click to expand...
Yes since now i have a mountain bike i like to go look where i can go on the forrest try off road, regarding mosquito here not so much i never here something dangerous about mosquito and i do not think we have a lot here around the moutain maybe more down near the lake
 
xyle9999 said:
43 today – but feeling as strong as ever! ??‍♂️


Today’s training was a great birthday gift to myself – celebrating 43 years young and still feeling like I’m in my 20s!

Morning session – Leg day workout:

1️⃣ 10 min warm-up bike
2️⃣ Seated leg extension – 6 sets (20, 15, 12, 10, 8, 6 reps)
3️⃣ Incline leg press – 5 sets (20, 15, 12, 10, 8 reps)
4️⃣ Stiff-leg deadlifts with dumbbells – 5 sets (15, 12, 10, 10, 8 reps)
5️⃣ Lying leg curl – 6 sets (20, 15, 12, 10, 8, 6 reps)
6️⃣ Standing calf raises (Smith machine) – 4 sets (20, 15, 15, 15 reps)

Afternoon session – MTB ride:
  • Distance: ~15 km
  • Total time: 56 min
  • Average speed: 16.1 km/h
  • Elevation gain: 232 m
  • Average HR: 119 bpm
  • Max HR: 139 bpm
  • Calories burned: 525 kcal
  • Average power: 132 W (NP: 165 W)
  • Max power: 680 W
Feeling:


Plenty of energy, great recovery between sets, and legs felt strong both in the gym and on the bike. Couldn’t ask for a better way to spend my birthday – health, strength, and the motivation to keep pushing forward!
Click to expand...
bro some of the scenery look like texas on the prairies. that good to see. we got a lot of love for that and good cowboy meatups @xyle9999
 
xyle9999 said:
43 today – but feeling as strong as ever! ??‍♂️


Today’s training was a great birthday gift to myself – celebrating 43 years young and still feeling like I’m in my 20s!

Morning session – Leg day workout:

1️⃣ 10 min warm-up bike
2️⃣ Seated leg extension – 6 sets (20, 15, 12, 10, 8, 6 reps)
3️⃣ Incline leg press – 5 sets (20, 15, 12, 10, 8 reps)
4️⃣ Stiff-leg deadlifts with dumbbells – 5 sets (15, 12, 10, 10, 8 reps)
5️⃣ Lying leg curl – 6 sets (20, 15, 12, 10, 8, 6 reps)
6️⃣ Standing calf raises (Smith machine) – 4 sets (20, 15, 15, 15 reps)

Afternoon session – MTB ride:
  • Distance: ~15 km
  • Total time: 56 min
  • Average speed: 16.1 km/h
  • Elevation gain: 232 m
  • Average HR: 119 bpm
  • Max HR: 139 bpm
  • Calories burned: 525 kcal
  • Average power: 132 W (NP: 165 W)
  • Max power: 680 W
Feeling:


Plenty of energy, great recovery between sets, and legs felt strong both in the gym and on the bike. Couldn’t ask for a better way to spend my birthday – health, strength, and the motivation to keep pushing forward!
Click to expand...
bros you a young and healthy 43. i proud of you. keep up the good work. @xyle9999
 
Friday log
Morning: Chest & triceps workout – heavy compound presses + isolation, 5 sets each, mixing strength and hypertrophy ranges. Solid volume, kept the intensity high.


Evening: Road cycling session – 55 km, +1056 m elevation gain, climbed 2 cols with stunning views of the Alps and Les Bugnenets, passing through the hometown of ski legend and world champion Didier Cuche.

  • Top speed: new PR at 101.9 km/h on the descent ?
  • Power avg: 166 W (NP 189 W)
  • Max power: 555 W
  • Heart rate avg: 126 bpm
  • Calories burned: 1663 kcal
  • Total ride time: 2h26
still pushing hard at 43 ??
 

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xyle9999 said:
43 today – but feeling as strong as ever! ??‍♂️


Today’s training was a great birthday gift to myself – celebrating 43 years young and still feeling like I’m in my 20s!

Morning session – Leg day workout:

1️⃣ 10 min warm-up bike
2️⃣ Seated leg extension – 6 sets (20, 15, 12, 10, 8, 6 reps)
3️⃣ Incline leg press – 5 sets (20, 15, 12, 10, 8 reps)
4️⃣ Stiff-leg deadlifts with dumbbells – 5 sets (15, 12, 10, 10, 8 reps)
5️⃣ Lying leg curl – 6 sets (20, 15, 12, 10, 8, 6 reps)
6️⃣ Standing calf raises (Smith machine) – 4 sets (20, 15, 15, 15 reps)

Afternoon session – MTB ride:
  • Distance: ~15 km
  • Total time: 56 min
  • Average speed: 16.1 km/h
  • Elevation gain: 232 m
  • Average HR: 119 bpm
  • Max HR: 139 bpm
  • Calories burned: 525 kcal
  • Average power: 132 W (NP: 165 W)
  • Max power: 680 W
Feeling:


Plenty of energy, great recovery between sets, and legs felt strong both in the gym and on the bike. Couldn’t ask for a better way to spend my birthday – health, strength, and the motivation to keep pushing forward!
Click to expand...
43 is the new 33. you are young at heart and in the brain. keep it up! @xyle9999
 
xyle9999 said:
Friday log
Morning: Chest & triceps workout – heavy compound presses + isolation, 5 sets each, mixing strength and hypertrophy ranges. Solid volume, kept the intensity high.


Evening: Road cycling session – 55 km, +1056 m elevation gain, climbed 2 cols with stunning views of the Alps and Les Bugnenets, passing through the hometown of ski legend and world champion Didier Cuche.

  • Top speed: new PR at 101.9 km/h on the descent ?
  • Power avg: 166 W (NP 189 W)
  • Max power: 555 W
  • Heart rate avg: 126 bpm
  • Calories burned: 1663 kcal
  • Total ride time: 2h26
still pushing hard at 43 ??
Click to expand...
@xyle9999 Legit work man....keep it up.......
 
xyle9999 said:
43 today – but feeling as strong as ever! ??‍♂️


Today’s training was a great birthday gift to myself – celebrating 43 years young and still feeling like I’m in my 20s!

Morning session – Leg day workout:

1️⃣ 10 min warm-up bike
2️⃣ Seated leg extension – 6 sets (20, 15, 12, 10, 8, 6 reps)
3️⃣ Incline leg press – 5 sets (20, 15, 12, 10, 8 reps)
4️⃣ Stiff-leg deadlifts with dumbbells – 5 sets (15, 12, 10, 10, 8 reps)
5️⃣ Lying leg curl – 6 sets (20, 15, 12, 10, 8, 6 reps)
6️⃣ Standing calf raises (Smith machine) – 4 sets (20, 15, 15, 15 reps)

Afternoon session – MTB ride:
  • Distance: ~15 km
  • Total time: 56 min
  • Average speed: 16.1 km/h
  • Elevation gain: 232 m
  • Average HR: 119 bpm
  • Max HR: 139 bpm
  • Calories burned: 525 kcal
  • Average power: 132 W (NP: 165 W)
  • Max power: 680 W
Feeling:


Plenty of energy, great recovery between sets, and legs felt strong both in the gym and on the bike. Couldn’t ask for a better way to spend my birthday – health, strength, and the motivation to keep pushing forward!
Click to expand...
@xyle9999 happy bday bro!
 
xyle9999 said:
Double Training Day – Chest & Road Cycling in the Heat (No Excuses!)

Today was one of those big cutting days – double session and a solid calorie burn.

Morning Session – Chest Day:

Started with a 10-min elliptical warm-up, then hit a high-volume chest workout:

  • Pullover – 5 sets (15, 12, 10, 10, 10 reps)
  • Dumbbell bench press – 4 sets (15, 12, 10, 8 reps)
  • Flat flyes – 5 sets with drop sets (15, 12, 10+DS, 10+DS)
  • Smith machine bench press – 6 sets (15, 12, 10, 8, 6 reps)
  • Cable fly (high-to-high) – 5 sets with drop sets (20, 15, 12, 10+DS, 10+DS)

Great pump and solid chest activation. Estimated burn: ~300-350 kcal.

Afternoon Session – Road Cycling:
  • Time: 1h42 ride (42.4 km)
  • Calories burned: 1105 kcal (963 active)
  • Avg Power: 157 W (NP 181 W)
  • Climbing: 556 m total ascent
  • Heart Rate: 129 bpm avg → steady aerobic zone
  • Max Power: 720 W
  • TSS: 91.3
  • Hydration: 1.1 L consumed, ~1.4 L sweat → slight deficit
  • Temperature: Avg 32°C, max 35°C — full sun, heavy sweat, and zero excuses.

Nutrition:
  • Target: 2000 kcal (high protein, moderate carbs, low fat)
  • With training, my total deficit for the day is ~1000-1200 kcal.
  • Great for fat loss, but I’ll need a refeed every 4-5 days to keep performance up and avoid muscle loss.
Click to expand...
@xyle9999 a double session will definitely put it in ya man. Kudos for you killing it twice
 
Saturday Off.

Since a while i changed my training schedule and i added a real day off during the week it was yesterday saturday.

no wights ligting and not cycling, for the diet i keep it low carbs with 1920 calories, and take the change to take the sun and go riding the aare river with friends

1755415069456.png

1755415101812.png
 
xyle9999 said:
43 today – but feeling as strong as ever! ??‍♂️


Today’s training was a great birthday gift to myself – celebrating 43 years young and still feeling like I’m in my 20s!

Morning session – Leg day workout:

1️⃣ 10 min warm-up bike
2️⃣ Seated leg extension – 6 sets (20, 15, 12, 10, 8, 6 reps)
3️⃣ Incline leg press – 5 sets (20, 15, 12, 10, 8 reps)
4️⃣ Stiff-leg deadlifts with dumbbells – 5 sets (15, 12, 10, 10, 8 reps)
5️⃣ Lying leg curl – 6 sets (20, 15, 12, 10, 8, 6 reps)
6️⃣ Standing calf raises (Smith machine) – 4 sets (20, 15, 15, 15 reps)

Afternoon session – MTB ride:
  • Distance: ~15 km
  • Total time: 56 min
  • Average speed: 16.1 km/h
  • Elevation gain: 232 m
  • Average HR: 119 bpm
  • Max HR: 139 bpm
  • Calories burned: 525 kcal
  • Average power: 132 W (NP: 165 W)
  • Max power: 680 W
Feeling:


Plenty of energy, great recovery between sets, and legs felt strong both in the gym and on the bike. Couldn’t ask for a better way to spend my birthday – health, strength, and the motivation to keep pushing forward!
Click to expand...
Happy belated birthday brother i typically train on mine as well ?
 
Today’s Training Recap – Shredding Mode ON ?

  • 06:15 → Shoulders + Abs workout
    Solid pump to start the day, keeping the upper body sharp and core tight.
  • 10:00 → 2h30 Walk (11 km)
    Easy pace, active recovery, perfect fat-burning zone without stressing the CNS.
  • Late afternoon → 55 min Road Bike
    Smooth ride to finish the day, building endurance while staying in calorie deficit.

⚡ Diet still locked around 2000–2200 kcal, keeping the cut clean.

? Great balance today: strength in the morning, recovery work late morning, endurance in the evening. Every block with a clear role.


3 more weeks to go before the bulk – feeling lean, strong, and still full of energy. ?
 
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