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

[xyle9999]

Monday log
05:45 – Back & Biceps

• Rowing machine – 10 min warm-up
• Lat pulldown front – 6 sets (20, 15, 12, 10+2DS, 10+2DS reps)
• Barbell row pronated – 5 sets (15, 12, 10, 8, 6 reps)
• Seated cable row neutral grip – 5 sets (12, 10, 10, 10, 10 reps)
• Lat pulldown neutral grip – 6 sets (20, 15, 12, 10, 8, 6 reps)
• Pullover cable – 6 sets (20, 15, 12, 10, 12+3DS reps)
• Barbell curl – 4 sets (15, 12, 10, 8 reps)
• Hammer curl – 4 sets (15, 12, 10, 8 reps)

Afternoon – Road Cycling

• Duration: 1h32:51
• Distance: ~40 km (26.1 km/h average)
• Total ascent: 491 m
• Avg. Power: 168 W
• Max Power: 858 W
• NP: 187 W – IF: 0.759 – TSS: 88.7
• Avg. HR: 132 bpm (Max: 150 bpm)
• Calories burned: 1,063 kcal
• Stamina: Start 100% → End 74% (min 68%)

 

[ballin2504]

Daily Log – August 8th

Another solid day in the books


Morning (6:00 AM): Chest & Triceps session

Started with 10 minutes on the elliptical as warm-up, then moved on to:

• Machine chest press (5 sets: 20, 15, 12, 10, 8 reps)
• Incline dumbbell press (5 sets: 15, 12, 10, 10, 10 reps)
• Decline flyes (5 sets: 15, 12, 10, 10, 10 reps)
• Skullcrushers (5 sets: 15, 12, 10, 10, 10 reps)
• Rope triceps extensions (5 sets: 15, 12, 10, 10+2DS, 10+2DS reps)

Afternoon: Road Cycling in the Jura mountains


Had the afternoon off so I went for a long ride in the beautiful Jura region. Amazing scenery but very hot weather (avg. 33°C / 91°F).

• Distance: 52.7 km
• Elevation gain: 658 m
• Duration: 2h08
• Avg speed: 24.7 km/h
• Avg power: 150 W
• Calories burned: 1335 kcal
• Hydration: ~1.8 L sweat, ~1.7 L water intake

Nutrition

Still holding at 2000 kcal/day —

• Protein: 200g
• Fats: 70g
• Carbs: adjusted accordingly (~130g today)

Feeling good but definitely feeling the heat. Staying focused on the cut and recovery. Tomorrow is another big day.

@xyle9999 that’s some beautiful scenery to be able to bike through. Wish I had that where I live

 

[GHgut4life]

Monday log
05:45 – Back & Biceps

• Rowing machine – 10 min warm-up
• Lat pulldown front – 6 sets (20, 15, 12, 10+2DS, 10+2DS reps)
• Barbell row pronated – 5 sets (15, 12, 10, 8, 6 reps)
• Seated cable row neutral grip – 5 sets (12, 10, 10, 10, 10 reps)
• Lat pulldown neutral grip – 6 sets (20, 15, 12, 10, 8, 6 reps)
• Pullover cable – 6 sets (20, 15, 12, 10, 12+3DS reps)
• Barbell curl – 4 sets (15, 12, 10, 8 reps)
• Hammer curl – 4 sets (15, 12, 10, 8 reps)

Afternoon – Road Cycling

• Duration: 1h32:51
• Distance: ~40 km (26.1 km/h average)
• Total ascent: 491 m
• Avg. Power: 168 W
• Max Power: 858 W
• NP: 187 W – IF: 0.759 – TSS: 88.7
• Avg. HR: 132 bpm (Max: 150 bpm)
• Calories burned: 1,063 kcal
• Stamina: Start 100% → End 74% (min 68%)

abs look good and i like your back day but where are the pull ups brother? @xyle9999

 

[Noah Wixx]

Daily Log – August 8th

Another solid day in the books


Morning (6:00 AM): Chest & Triceps session

Started with 10 minutes on the elliptical as warm-up, then moved on to:

• Machine chest press (5 sets: 20, 15, 12, 10, 8 reps)
• Incline dumbbell press (5 sets: 15, 12, 10, 10, 10 reps)
• Decline flyes (5 sets: 15, 12, 10, 10, 10 reps)
• Skullcrushers (5 sets: 15, 12, 10, 10, 10 reps)
• Rope triceps extensions (5 sets: 15, 12, 10, 10+2DS, 10+2DS reps)

Afternoon: Road Cycling in the Jura mountains


Had the afternoon off so I went for a long ride in the beautiful Jura region. Amazing scenery but very hot weather (avg. 33°C / 91°F).

• Distance: 52.7 km
• Elevation gain: 658 m
• Duration: 2h08
• Avg speed: 24.7 km/h
• Avg power: 150 W
• Calories burned: 1335 kcal
• Hydration: ~1.8 L sweat, ~1.7 L water intake

Nutrition

Still holding at 2000 kcal/day —

• Protein: 200g
• Fats: 70g
• Carbs: adjusted accordingly (~130g today)

Feeling good but definitely feeling the heat. Staying focused on the cut and recovery. Tomorrow is another big day.

The roads and scenery is so pristine

 

[25homes]

August 6th Update – Shoulders, Abs & Evening Ride

This morning I started with a 10-minute warmup on the incline treadmill before hitting a solid shoulder & abs session:

• Shoulder Press (machine): 5 sets – 20, 15, 12, 10, 8 reps
• Lateral Raises (dumbbells): 5 sets – 20, 15, 12, 10+2DS, 10+2DS reps
• Front Raises (barbell): 5 sets – 15, 12, 10, 10, 10 reps
• Rear Delt Fly (incline bench): 4 sets – 15, 12, 12, 12 reps
• High Pulley Crunches: 4 sets – 30, 20, 20, 20 reps
• Hanging Leg Raises (ab chair): 4 sets – 20 reps

Later in the afternoon, I went out for a road cycling session. Here are the stats from Garmin:

• Duration: 1h35min
• Distance: 40 km (approx, based on average speed)
• Average Speed: 25.3 km/h
• Max Speed: 74 km/h
• Average HR: 121 bpm (max 141 bpm)
• Average Power: 158 W (max 786 W)
• Calories burned: 1037 kcal
• Stamina: from 99% to 78%

Overall, a balanced day combining hypertrophy work for shoulders & core with endurance/cardio in the evening. Feeling the fatigue but staying on track with the cut and pushing forward step by step.

Nice pics

 

[25homes]

Nice pics

 

[xyle9999]

abs look good and i like your back day but where are the pull ups brother? @xyle9999

i do always pull up on warmup

 

[xyle9999]

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.

 

[GHgut4life]

i do always pull up on warmup

add it to the list brother

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.

big day here leaning out and tightening up the cardio

 

[SteveSmi]

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.

looking good man! we gotta call you the lance armstrong of the forum. proud of you! @xyle9999

 

[xyle9999]

looking good man! we gotta call you the lance armstrong of the forum. proud of you! @xyle9999

i was a big fan of Lance so if you want to call me lance that's totally fine

 

[Mobster]

Good solid session

 

[ROIDDERS]

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.

good training for sure! you certainly put in a lot of miles on your bicycle. much love to you ! @xyle9999

 

[2Thick]

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.

@xyle9999 10 minute elliptical warm up. high volume chest training too is fun to do. keep up the grind

 

[Ulter]

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.

looking good man! wish i was out there with you. that looks like a fun session @xyle9999

 

[CEO]

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.

bros looking good on this one! love the training. nutrition is what we love to see @xyle9999

 

[BodyMonster34]

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.

@xyle9999 bro dayum you like to do a lot of stuff. not just training but cardio too. you the best !

 

[SteveSmi]

i was a big fan of Lance so if you want to call me lance that's totally fine

yeah he certainly had a damn good marketing team for a bicyclist. he is the ONLY cyclist any american can name lol

 

[RoySimpson]

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.

@xyle9999 awesome work right here!!

 

[xyle9999]

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:

10 min warm-up bike
Seated leg extension – 6 sets (20, 15, 12, 10, 8, 6 reps)
Incline leg press – 5 sets (20, 15, 12, 10, 8 reps)
Stiff-leg deadlifts with dumbbells – 5 sets (15, 12, 10, 10, 8 reps)
Lying leg curl – 6 sets (20, 15, 12, 10, 8, 6 reps)
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!