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

[ballin2504]

Sunday Long Ride – Endurance Focus

Today was dedicated to my weekly long endurance ride.

• Duration: 2h42
• Distance: 67.3 km
• Elevation gain: 1,046 m
• Avg speed: 24.9 km/h
• Avg power: 173 W (NP 201 W)
• Max power: 748 W
• Calories burned: ~1,900 kcal
• Avg cadence: 85 rpm
• Avg HR: 124 bpm (max 148 bpm)
• Respiration rate: 32/min average
• Stamina drop: from 100% → 57%

It was a solid base ride: aerobic score 3.9, anaerobic 0.5, exercise load 171.


I fueled with ~700 kcal during the ride, which left me with a net deficit of about -1200 kcal. Hydration was on point (1.3L consumed vs ~1.5L sweat loss).

The goal was steady endurance, keeping a good pace while managing climbs. Legs felt strong, cadence was smooth, and power distribution was balanced (50/50 L/R).


This type of ride is key for me to build endurance while supporting my muscle growth program at the gym. It also sets the tone for the coming week where I’ll switch focus back to strength training with my 5-day split.

@xyle9999 looks like you did just what you set out for. Endurance. Nice work there

 

[GHgut4life]

Training Update – Shoulders & Abs Focus + Routine Adjustment

This morning I hit a dedicated shoulder & abs session:

• Shoulder press (converging machine): 5 sets of 20, 15, 12, 10, 8 reps
• Lateral raises with dumbbells: 5 sets of 20, 15, 12, 10 + 2 dropsets
• Front raises with barbell: 5 sets of 15, 12, 10, 10, 10 reps
• Rear delt (bent-over on incline bench): 4 sets of 15, 12, 12, 12 reps
• Cable crunches: 4 sets of 30, 20, 20, 20 reps
• Hanging leg raises / hip raises: 4 sets of 20 reps

Intense pump, especially on delts. Core was on fire by the end!

This afternoon I skipped the bike and allowed myself a rest from cycling to let the body recover.

Starting tomorrow, I’ll adjust my routine:

• Morning: cardio (fasted cycling/running)
• Evening: weight training session
• Plus, I’ll wake up 30 minutes later (5:15 instead of 4:45) to add extra sleep and improve recovery.

Sometimes small adjustments = big improvements. Recovery is just as important as training!

id like to see if you can drop cardio more brother and lift instead can you do it?

 

[xyle9999]

id like to see if you can drop cardio more brother and lift instead can you do it?

that is the plan since the bulk will start with less cardio and on morning and add another weight training

 

[xyle9999]

Morning Cardio + Leg Day​

This morning I felt great on the bike — I jumped on Zwift and pushed hard. Managed to grab a green sprint jersey (for those who know, that always feels good ). Stats were solid:

• Distance: 24.1 km
• Elevation gain: 495 m
• Average Power: 141 W
• Max Power: 718 W
• Calories burned: 564 kcal
• Average HR: 123 bpm (Max 152)

Afternoon Leg Session​

Later in the day I hit a big leg workout:

1. Warm-up – 10 min bike
2. Leg extensions – 6 sets (20, 15, 12, 10, 8, 6 reps)
3. Incline leg press – 5 sets (20, 15, 12, 10, 8 reps)
4. Romanian deadlifts with dumbbells – 5 sets (15, 12, 10, 10, 8 reps)
5. Lying leg curls – 6 sets (20, 15, 12, 10, 8, 6 reps)
6. Standing calf raises (Smith machine) – 4 sets (20, 15, 15, 15 reps)

Definitely felt the burn .

Nutrition Strategy (Next Week)​

Next week I’ll test a “pre-competition style” carb cycling to see how my body reacts:

• Monday: 100 g carbs
• Tuesday & Wednesday: 50 g carbs
• Thursday: refeed with 400 g carbs

After this trial week, I’ll jump straight into a 12-week bulk phase with a progressive calorie increase to build lean mass while keeping fat gain under control.

Cycle Plan​

Here’s the outline of my current cycle:

• Testosterone Cypionate: 500 mg/week
• Boldenone (EQ): 250 mg/week
• Primobolan: 500 mg/week
• Test Propionate (kickstart, weeks 1–2): 175 mg/week
• Turinabol (weeks 1–6): 30 mg/day
• Anavar (weeks 9–12): 30 mg/day
• Growth Hormone: 6 IU/day
• Arimidex: 0.5 mg twice per week
• Metformin: 500 mg/day
• Support: Omega-3, Magnesium (bisglycinate), ZMA, Niacin, Proviron 25 mg ED, hydration 5–7L/day, blood pressure monitoring daily.
• Bloodwork planned after week 5.

Feeling positive, motivated, and curious to see how my body reacts both to the low-carb/re-feed test and then the bulk phase with this setup.

 

[ballin2504]

Shape of the day

View attachment 31217View attachment 31218View attachment 31219

@xyle9999 looking absolutely massive man. Abs are coming in awesome!