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

[RoySimpson]

Daily Update – Day 41 Bulk (14 October 25)

Ciao guys,

Hope everyone’s doing great!

I’m slowly getting my strength back after the flu — mornings are still a bit rough, so instead of one long ride today, I split it into two shorter Zwift sessions. Felt better that way and managed to keep the intensity under control.

Starting tomorrow, I’ll be adding niacin to my supplement stack since my recent bloodwork showed that my HDL cholesterol is a bit low.


CARDIO
did two short structured rides — one focused on anaerobic power and one on recovery and endurance.


Session 1 – Anaerobic capacity work
Distance: 10.17 km
Duration: 20:14
Average Power: 137 W
Max Power: 893 W ️
NP (Normalized Power): 213 W
Avg HR: 110 bpm, Max HR: 144 bpm
Cadence: 83 rpm avg, 99 rpm max
Avg Speed: 30.2 km/h, Max Speed: 52.7 km/h
This one was short and intense — mainly targeting anaerobic capacity and short bursts of power while keeping control of the effort.


Session 2 – Recovery ride
Distance: 11.68 km
Duration: 22:04
Average Power: 168 W
NP: 177 W
Avg HR: 124 bpm, Max HR: 140 bpm
Cadence: 86 rpm avg, 98 rpm max
Avg Speed: 31.8 km/h, Max Speed: 42.4 km/h

Weight training​

Warmup incline walk (10% 5km/h)

(Chest / Shoulders / Triceps)

Seated Chest Fly Machine – 3 sets
20 reps × 27 kg
20 reps × 32 kg
20 reps × 36 kg

Decline Smith Machine Press – 3 sets
12 reps × 64 kg
12 reps × 67 kg
12 reps × 69 kg

Slow eccentric focus,

Incline Cable Fly (Low Pulley) – 2 sets

50 reps × 19 kg each side
50 reps (× 19 kg each side
Long and controlled sets to isolate upper chest.

Smith Machine Shoulder Press (Military Press) – 3 sets
8 reps × 40 kg
8 reps × 43 kg
8 reps × 45 kg
Controlled range of motion — just enough stretch without overextending.

Cable Lateral Raises (Low Pulley) – 3 sets
10 reps × 14 kg
10 reps × 14 kg
10 reps × 18.5 kg

Decline Skull Crusher (EZ Bar) – 3 sets
10 reps × 30 kg
10 reps × 30 kg
10 reps × 30 kg

All sets to failure, short rest-pause between sets.

Diet​

(~3000 kcal – P: ~268 g / C: 300g / F: 83 g)
Post-cardio: 25 g whey + 60 g dextrin
Breakfast: 250 g egg whites, 1 whole egg, 60 g rice flour, 20 g ground almonds, ½ avocado (50 g), 60 g applesauce
Lunch: 200 g chicken breast, 250 g cooked potatoes, 200 g green vegetables, 20 g olive oil
Post-workout snack: 220 g egg whites, 50 g rice flour, 15 g olive oil
Dinner: 200 g white fish, 150 g cooked basmati rice, 150 g green vegetables, 15 g olive oil
Evening shake: 30 g whey, 150 ml almond milk, 10 g ground almonds

Supplements

• Morning fasted: TUDCA, L-Carnitine, Caffeine, Green Tea, Yohimbine, Shilajit, Niacine
• Pre-workout: Creatine 3 g
• Post-workout: Creatine 3 g,
• Breakfast: CoQ10, Vitamin C, Vitamin D + K2, NAC, Omega-3, Glutathione, Digestive enzymes, Chromium Picolinate, Berberine
• Lunch: Silymarin, Curcumin, NAC, Berberine
• Post-cardio snack: Berberine, Chromium Picolinate
• Dinner: Omega-3, Digestive enzymes, Glutamine
• Before bed: ZMA, Magnesium, Ashwagandha, Glycine, Proviron, Metformin

@xyle9999 awesome work right here! Everything is on point!

 

[xyle9999]

@xyle9999 Bros. You should recover very fast. You likely have very good immune system plus all the cardio. You do make your lungs very strong.

Thanks bros

 

[xyle9999]

Daily Update – Day 43 Bulk (16 October 25)

Ciao guys,

Hope everyone’s doing great. Mornings are still pretty tough for me lately, so I’ve slightly reduced the cardio for now.

I’m even thinking about splitting it next week — doing my cardio sessions at midday instead of fasted in the morning, just to get a bit more sleep and better recovery.


CARDIO

Fasted Zwift session this morning
Distance: 6.73 km
Duration: 30:07
Average Power: 131W
Max Power: 286W
Normalized Power: 148W
Average Cadence: 89 rpm
Max Cadence: 122 rpm
Average Heart Rate: 114 bpm
Max Heart Rate: 140 bpm
Elevation Gain: 193 m
Calories Burned: 226 kcal
Average Speed: 13.4 km/h
Max Speed: 36.4 km/h

Weight training​

Warmup incline walk (10% 5km/h)

Lying Leg Curl Machine

3 sets – 20 reps @ 25 kg / 30 kg / 30 kg
Rest: 2 min
Same principle as curls — reached failure around 10RM, then finished each set with short rest-pause. Focused on full contraction and controlled negatives.

Romanian Deadlift (Barbell)

3 sets – 8 reps @ 50 kg
Rest: 2 min
Tempo: 8.2.3.0
Very strict form, long stretch at the bottom to hit the hamstrings deep. Controlled eccentric, explosive up.

Seated Row (Machine)

3 sets – 12 reps @ 145 / 163 / 181 kg
Rest: 2 min
Double drop on the last set. Focused on scapular retraction and squeezing the mid-back hard.

Superset: Pullover (Unilateral Lat) + High Row (Chest-Supported Cable)

Pullover: 3 × 10 reps @ 23 kg
High Row: 3 × 10 reps @ 36.5 / 36.5 / 23 kg
Rest: 1 min between supersets
Great combo for upper lats engagement. Excellent mind-muscle connection, kept tempo slow and controlled.

Seated Calf Raises (Leg Press Calf Extension)

3 sets – 10 reps @ 160 kg
Rest: 1’30

Diet​

(~3200 kcal – P: ~280 g / C: 360g / F: 83 g)

Post-workout: 25 g whey + 60 g dextrin
Breakfast: 250 g egg whites, 2 whole eggs, 85 g rice flour, 15 g ground almonds, ½ avocado (50 g), 60 g applesauce
Lunch: 200 g chicken, 300 g cooked sweet potatoes, 150 g green vegetables, 15 g olive oil
Post-cardio meal: 220 g egg whites, 70 g rice flour, 60 g applesauce
Dinner: 200 g white fish, 200 g cooked basmati rice, 150 g green vegetables, 15 g olive oil
Evening snack: 50 g whey, 150 ml almond milk, 10 g ground almonds

Supplements

• Morning fasted: TUDCA, L-Carnitine, Caffeine, Green Tea, Yohimbine, Shilajit, Niacine
• Pre-workout: Creatine 3 g
• Post-workout: Creatine 3 g,
• Breakfast: CoQ10, Vitamin C, Vitamin D + K2, NAC, Omega-3, Glutathione, Digestive enzymes, Chromium Picolinate, Berberine
• Lunch: Silymarin, Curcumin, NAC, Berberine
• Post-cardio snack: Berberine, Chromium Picolinate
• Dinner: Omega-3, Digestive enzymes, Glutamine
• Before bed: ZMA, Magnesium, Ashwagandha, Glycine, Proviron, Metformin

 

[Ulter]

Daily Update – Day 43 Bulk (16 October 25)

Ciao guys,

Hope everyone’s doing great. Mornings are still pretty tough for me lately, so I’ve slightly reduced the cardio for now.

I’m even thinking about splitting it next week — doing my cardio sessions at midday instead of fasted in the morning, just to get a bit more sleep and better recovery.


CARDIO

Fasted Zwift session this morning
Distance: 6.73 km
Duration: 30:07
Average Power: 131W
Max Power: 286W
Normalized Power: 148W
Average Cadence: 89 rpm
Max Cadence: 122 rpm
Average Heart Rate: 114 bpm
Max Heart Rate: 140 bpm
Elevation Gain: 193 m
Calories Burned: 226 kcal
Average Speed: 13.4 km/h
Max Speed: 36.4 km/h

Weight training​

Warmup incline walk (10% 5km/h)

Lying Leg Curl Machine

3 sets – 20 reps @ 25 kg / 30 kg / 30 kg
Rest: 2 min
Same principle as curls — reached failure around 10RM, then finished each set with short rest-pause. Focused on full contraction and controlled negatives.

Romanian Deadlift (Barbell)

3 sets – 8 reps @ 50 kg
Rest: 2 min
Tempo: 8.2.3.0
Very strict form, long stretch at the bottom to hit the hamstrings deep. Controlled eccentric, explosive up.

Seated Row (Machine)

3 sets – 12 reps @ 145 / 163 / 181 kg
Rest: 2 min
Double drop on the last set. Focused on scapular retraction and squeezing the mid-back hard.

Superset: Pullover (Unilateral Lat) + High Row (Chest-Supported Cable)

Pullover: 3 × 10 reps @ 23 kg
High Row: 3 × 10 reps @ 36.5 / 36.5 / 23 kg
Rest: 1 min between supersets
Great combo for upper lats engagement. Excellent mind-muscle connection, kept tempo slow and controlled.

Seated Calf Raises (Leg Press Calf Extension)

3 sets – 10 reps @ 160 kg
Rest: 1’30

Diet​

(~3200 kcal – P: ~280 g / C: 360g / F: 83 g)

Post-workout: 25 g whey + 60 g dextrin
Breakfast: 250 g egg whites, 2 whole eggs, 85 g rice flour, 15 g ground almonds, ½ avocado (50 g), 60 g applesauce
Lunch: 200 g chicken, 300 g cooked sweet potatoes, 150 g green vegetables, 15 g olive oil
Post-cardio meal: 220 g egg whites, 70 g rice flour, 60 g applesauce
Dinner: 200 g white fish, 200 g cooked basmati rice, 150 g green vegetables, 15 g olive oil
Evening snack: 50 g whey, 150 ml almond milk, 10 g ground almonds

Supplements

• Morning fasted: TUDCA, L-Carnitine, Caffeine, Green Tea, Yohimbine, Shilajit, Niacine
• Pre-workout: Creatine 3 g
• Post-workout: Creatine 3 g,
• Breakfast: CoQ10, Vitamin C, Vitamin D + K2, NAC, Omega-3, Glutathione, Digestive enzymes, Chromium Picolinate, Berberine
• Lunch: Silymarin, Curcumin, NAC, Berberine
• Post-cardio snack: Berberine, Chromium Picolinate
• Dinner: Omega-3, Digestive enzymes, Glutamine
• Before bed: ZMA, Magnesium, Ashwagandha, Glycine, Proviron, Metformin

that is awesome that you are able to still grind. hopefully you push things and feel better. maybe you can sweat it out @xyle9999

 

[GHgut4life]

Daily Update – Day 43 Bulk (16 October 25)

Ciao guys,

Hope everyone’s doing great. Mornings are still pretty tough for me lately, so I’ve slightly reduced the cardio for now.

I’m even thinking about splitting it next week — doing my cardio sessions at midday instead of fasted in the morning, just to get a bit more sleep and better recovery.


CARDIO

Fasted Zwift session this morning
Distance: 6.73 km
Duration: 30:07
Average Power: 131W
Max Power: 286W
Normalized Power: 148W
Average Cadence: 89 rpm
Max Cadence: 122 rpm
Average Heart Rate: 114 bpm
Max Heart Rate: 140 bpm
Elevation Gain: 193 m
Calories Burned: 226 kcal
Average Speed: 13.4 km/h
Max Speed: 36.4 km/h

Weight training​

Warmup incline walk (10% 5km/h)

Lying Leg Curl Machine

3 sets – 20 reps @ 25 kg / 30 kg / 30 kg
Rest: 2 min
Same principle as curls — reached failure around 10RM, then finished each set with short rest-pause. Focused on full contraction and controlled negatives.

Romanian Deadlift (Barbell)

3 sets – 8 reps @ 50 kg
Rest: 2 min
Tempo: 8.2.3.0
Very strict form, long stretch at the bottom to hit the hamstrings deep. Controlled eccentric, explosive up.

Seated Row (Machine)

3 sets – 12 reps @ 145 / 163 / 181 kg
Rest: 2 min
Double drop on the last set. Focused on scapular retraction and squeezing the mid-back hard.

Superset: Pullover (Unilateral Lat) + High Row (Chest-Supported Cable)

Pullover: 3 × 10 reps @ 23 kg
High Row: 3 × 10 reps @ 36.5 / 36.5 / 23 kg
Rest: 1 min between supersets
Great combo for upper lats engagement. Excellent mind-muscle connection, kept tempo slow and controlled.

Seated Calf Raises (Leg Press Calf Extension)

3 sets – 10 reps @ 160 kg
Rest: 1’30

Diet​

(~3200 kcal – P: ~280 g / C: 360g / F: 83 g)

Post-workout: 25 g whey + 60 g dextrin
Breakfast: 250 g egg whites, 2 whole eggs, 85 g rice flour, 15 g ground almonds, ½ avocado (50 g), 60 g applesauce
Lunch: 200 g chicken, 300 g cooked sweet potatoes, 150 g green vegetables, 15 g olive oil
Post-cardio meal: 220 g egg whites, 70 g rice flour, 60 g applesauce
Dinner: 200 g white fish, 200 g cooked basmati rice, 150 g green vegetables, 15 g olive oil
Evening snack: 50 g whey, 150 ml almond milk, 10 g ground almonds

Supplements

• Morning fasted: TUDCA, L-Carnitine, Caffeine, Green Tea, Yohimbine, Shilajit, Niacine
• Pre-workout: Creatine 3 g
• Post-workout: Creatine 3 g,
• Breakfast: CoQ10, Vitamin C, Vitamin D + K2, NAC, Omega-3, Glutathione, Digestive enzymes, Chromium Picolinate, Berberine
• Lunch: Silymarin, Curcumin, NAC, Berberine
• Post-cardio snack: Berberine, Chromium Picolinate
• Dinner: Omega-3, Digestive enzymes, Glutamine
• Before bed: ZMA, Magnesium, Ashwagandha, Glycine, Proviron, Metformin

powering the food brother

 

[Tiger Salman Khan]

Daily Update – Day 43 Bulk (16 October 25)

Ciao guys,

Hope everyone’s doing great. Mornings are still pretty tough for me lately, so I’ve slightly reduced the cardio for now.

I’m even thinking about splitting it next week — doing my cardio sessions at midday instead of fasted in the morning, just to get a bit more sleep and better recovery.


CARDIO

Fasted Zwift session this morning
Distance: 6.73 km
Duration: 30:07
Average Power: 131W
Max Power: 286W
Normalized Power: 148W
Average Cadence: 89 rpm
Max Cadence: 122 rpm
Average Heart Rate: 114 bpm
Max Heart Rate: 140 bpm
Elevation Gain: 193 m
Calories Burned: 226 kcal
Average Speed: 13.4 km/h
Max Speed: 36.4 km/h

Weight training​

Warmup incline walk (10% 5km/h)

Lying Leg Curl Machine

3 sets – 20 reps @ 25 kg / 30 kg / 30 kg
Rest: 2 min
Same principle as curls — reached failure around 10RM, then finished each set with short rest-pause. Focused on full contraction and controlled negatives.

Romanian Deadlift (Barbell)

3 sets – 8 reps @ 50 kg
Rest: 2 min
Tempo: 8.2.3.0
Very strict form, long stretch at the bottom to hit the hamstrings deep. Controlled eccentric, explosive up.

Seated Row (Machine)

3 sets – 12 reps @ 145 / 163 / 181 kg
Rest: 2 min
Double drop on the last set. Focused on scapular retraction and squeezing the mid-back hard.

Superset: Pullover (Unilateral Lat) + High Row (Chest-Supported Cable)

Pullover: 3 × 10 reps @ 23 kg
High Row: 3 × 10 reps @ 36.5 / 36.5 / 23 kg
Rest: 1 min between supersets
Great combo for upper lats engagement. Excellent mind-muscle connection, kept tempo slow and controlled.

Seated Calf Raises (Leg Press Calf Extension)

3 sets – 10 reps @ 160 kg
Rest: 1’30

Diet​

(~3200 kcal – P: ~280 g / C: 360g / F: 83 g)

Post-workout: 25 g whey + 60 g dextrin
Breakfast: 250 g egg whites, 2 whole eggs, 85 g rice flour, 15 g ground almonds, ½ avocado (50 g), 60 g applesauce
Lunch: 200 g chicken, 300 g cooked sweet potatoes, 150 g green vegetables, 15 g olive oil
Post-cardio meal: 220 g egg whites, 70 g rice flour, 60 g applesauce
Dinner: 200 g white fish, 200 g cooked basmati rice, 150 g green vegetables, 15 g olive oil
Evening snack: 50 g whey, 150 ml almond milk, 10 g ground almonds

Supplements

• Morning fasted: TUDCA, L-Carnitine, Caffeine, Green Tea, Yohimbine, Shilajit, Niacine
• Pre-workout: Creatine 3 g
• Post-workout: Creatine 3 g,
• Breakfast: CoQ10, Vitamin C, Vitamin D + K2, NAC, Omega-3, Glutathione, Digestive enzymes, Chromium Picolinate, Berberine
• Lunch: Silymarin, Curcumin, NAC, Berberine
• Post-cardio snack: Berberine, Chromium Picolinate
• Dinner: Omega-3, Digestive enzymes, Glutamine
• Before bed: ZMA, Magnesium, Ashwagandha, Glycine, Proviron, Metformin

@xyle9999 Legit updates man......good going.......

 

[xyle9999]

Daily Update – Day 44 Bulk (17 October 25)

Ciao guys,

Hope everyone’s doing great and had a solid week!

On my side, I’m feeling better towards the end of this week, and I’ll start increasing my cycling volume again.

Everything’s going well with the bulk and training — hit a few new PRs, and my body weight keeps going up steadily without adding too much fat. Waistline is staying nice and stable, so I’m happy with the progress.


CARDIO

Fasted Zwift Session – Morning Ride​

Distance: 13.20 km
Duration: 29:53
Calories burned: 263 kcal
Average Power: 153 W
Max Power: 797 W
20-min Power: 171 W
Normalized Power (NP): 213 W
Average Speed: 26.5 km/h
Max Speed: 77.1 km/h
Cadence: 80 rpm (max 105)
Elevation Gain: 205 m
Heart Rate: 122 bpm average / 148 bpm max
Training Effect: 2.2 Aerobic (maintenance) / 2.1 Anaerobic (maintenance)
Exercise Load: 75

Weight training​

Warmup incline walk (10% 5km/h)

Cable Crossover (High Pulley)

3 sets — 15 reps @ 55 kg, 12 reps @ 64 kg, 8 reps @ 73 kg
Focus on controlled movement and full chest contraction at the end of the motion.
Rest: 1’30

Incline Smith Machine Press

4 sets — 8 reps @ 70 kg, 8 reps @ 70 kg, 8 reps @ 70 kg, 8 reps @ 74 kg
Controlled tempo (3.0.3.0): slow eccentric and explosive concentric phase.
Rest: 3 minutes
​

Flat Smith Machine Press + Push-up Dropset

4 sets — 8 reps @ 74 kg, 8 reps @ 80 kg, 8 reps @ 84 kg, 8 reps @ 84 kg
After the last set, immediate dropset with max push-ups to failure — full chest burnout and blood flow.
Rest: 2 minutes
​

Incline Cable Fly (Low Pulley)
3 sets — 20 reps @ 37 kg, 20 reps @ 37 kg, 20 reps (bodyweight only, focus on contraction)
Long sets targeting maximum pump and stretch on upper chest fibers.
Rest: 2 minutes
​

Diet​

(~2830 kcal – P: ~238 g / C: 305g / F: 83 g)
Post-cardio: 25 g whey protein + 60 g dextrin
Breakfast: 250 g egg whites + 1 whole egg + 70 g rice flour + 15 g ground almonds + ½ avocado (50 g) + 60 g applesauce
Lunch: 200 g chicken breast + 250 g cooked potatoes + 150 g green vegetables + 15 g olive oil
Post-workout snack: 220 g egg whites + 55 g rice flour + 60 g applesauce
Dinner: 200 g white fish + 150 g cooked basmati rice + 150 g green vegetables + 15 g olive oil
Evening snack: 30 g whey protein + 150 ml almond milk + 10 g ground almonds
Supplements

• Morning fasted: TUDCA, L-Carnitine, Caffeine, Green Tea, Yohimbine, Shilajit, Niacine
• Pre-workout: Creatine 3 g
• Post-workout: Creatine 3 g,
• Breakfast: CoQ10, Vitamin C, Vitamin D + K2, NAC, Omega-3, Glutathione, Digestive enzymes, Chromium Picolinate, Berberine
• Lunch: Silymarin, Curcumin, NAC, Berberine
• Post-cardio snack: Berberine, Chromium Picolinate
• Dinner: Omega-3, Digestive enzymes, Glutamine
• Before bed: ZMA, Magnesium, Ashwagandha, Glycine, Proviron, Metformin

 

[xyle9999]

Daily Update – Day 45 Bulk (18 October 25)

CARDIO

Morning Fasted Zwift Session​

Duration: 1h06min
Distance: 27.93 km
Calories burned: 547 kcal
Average Power: 143 W
Max Power: 773 W
Normalized Power (NP): 198 W
Average Power over 20 min: 165 W

Heart Rate:
Average: 116 bpm
Max: 148 bpm

Cadence:
Average: 78 rpm
Max: 114 rpm
Elevation Gain: 490 m
Average Speed: 25.2 km/h
Max Speed: 82.6 km/h

Weight training​

Warmup incline walk (10% 5km/h)

Shoulders & Arms Workout​

Smith Machine Shoulder Press (Military Press)

3 sets — 8 to 12 reps — 44 kg → 50 kg → 54 kg — 2 min rest

Heavy controlled reps, bar lowered to nose level for optimal shoulder tension.


One-Arm Dumbbell Lateral Raises (on Bench Support)

3 sets — 20 reps — 6.5 kg — 1 min rest

High-rep isolation work for a massive shoulder pump.


Cable Lateral Raises (Low Pulley)

3 sets — 10 reps — 18.5 kg — 1 min 30 rest

Focus on full stretch and controlled motion; pulley adjusted at knee height.

JM Press (Triceps Strength Movement)
3 sets — 8 to 12 reps — 60 kg → 70 kg → 70 kg — 2 min rest
Heavy triceps-focused press to build lockout strength and thickness.​

​

Superset 1: Biceps & Triceps (Heavy Work)​

A. Preacher Curl (EZ Bar) – 3 sets — 12 reps — 30 kg
B. Cable Triceps Pushdowns – 3 sets — 10 reps — 27.5 kg → 32 kg → 32 kg — 2 min rest between supersets
Both movements performed heavy with full range of motion for maximum contraction.​

​

Superset 2: Biceps & Triceps Finisher​

A. Incline Dumbbell Curl – 3 sets — 8 + 15 rest-pause reps — 23 kg
B. Rope Triceps Extensions – 3 sets — 20 reps — 41 kg → 45.5 kg → 45.5 kg — 1 min 30 rest
High-volume finisher for maximum pump and detail.
​

Diet​

(~3400 kcal – P: ~280 g / C: 400g / F: 83 g)
Post-cardio: 25 g whey + 60 g dextrin
Breakfast: 250 g egg whites, 1 whole egg, 100 g rice flour, 15 g ground almonds, ½ avocado (50 g), 60 g applesauce
Lunch: Venison burger (200 g) with homemade potato patties (350 g cooked potatoes) and 150 g green vegetables, 15 g olive oil

Post-cardio meal: 220 g egg whites, 80 g rice flour, 60 g applesauce

Dinner: 200 g white fish, 250 g cooked basmati rice, 150 g green vegetables, 15 g olive oil

Evening snack: 40 g whey, 200 ml almond milk, 20 g ground almonds​

Supplements​

• Morning fasted: TUDCA, L-Carnitine, Caffeine, Green Tea, Yohimbine, Shilajit, Niacine​
• Pre-workout: Creatine 3 g​
• Post-workout: Creatine 3 g,​
• Breakfast: CoQ10, Vitamin C, Vitamin D + K2, NAC, Omega-3, Glutathione, Digestive enzymes, Chromium Picolinate, Berberine​
• Lunch: Silymarin, Curcumin, NAC, Berberine​
• Post-cardio snack: Berberine, Chromium Picolinate​
• Dinner: Omega-3, Digestive enzymes, Glutamine​
• Before bed: ZMA, Magnesium, Ashwagandha, Glycine, Proviron, Metformin​

 

[GHgut4life]

Daily Update – Day 44 Bulk (17 October 25)

Ciao guys,

Hope everyone’s doing great and had a solid week!

On my side, I’m feeling better towards the end of this week, and I’ll start increasing my cycling volume again.

Everything’s going well with the bulk and training — hit a few new PRs, and my body weight keeps going up steadily without adding too much fat. Waistline is staying nice and stable, so I’m happy with the progress.


CARDIO

Fasted Zwift Session – Morning Ride​

Distance: 13.20 km
Duration: 29:53
Calories burned: 263 kcal
Average Power: 153 W
Max Power: 797 W
20-min Power: 171 W
Normalized Power (NP): 213 W
Average Speed: 26.5 km/h
Max Speed: 77.1 km/h
Cadence: 80 rpm (max 105)
Elevation Gain: 205 m
Heart Rate: 122 bpm average / 148 bpm max
Training Effect: 2.2 Aerobic (maintenance) / 2.1 Anaerobic (maintenance)
Exercise Load: 75

Weight training​

Warmup incline walk (10% 5km/h)

Cable Crossover (High Pulley)

3 sets — 15 reps @ 55 kg, 12 reps @ 64 kg, 8 reps @ 73 kg
Focus on controlled movement and full chest contraction at the end of the motion.
Rest: 1’30

​

Incline Smith Machine Press

4 sets — 8 reps @ 70 kg, 8 reps @ 70 kg, 8 reps @ 70 kg, 8 reps @ 74 kg
Controlled tempo (3.0.3.0): slow eccentric and explosive concentric phase.
Rest: 3 minutes
​

​

Flat Smith Machine Press + Push-up Dropset

4 sets — 8 reps @ 74 kg, 8 reps @ 80 kg, 8 reps @ 84 kg, 8 reps @ 84 kg
After the last set, immediate dropset with max push-ups to failure — full chest burnout and blood flow.
Rest: 2 minutes
​

​

Incline Cable Fly (Low Pulley)
3 sets — 20 reps @ 37 kg, 20 reps @ 37 kg, 20 reps (bodyweight only, focus on contraction)
Long sets targeting maximum pump and stretch on upper chest fibers.
Rest: 2 minutes
​

​

Diet​

(~2830 kcal – P: ~238 g / C: 305g / F: 83 g)
Post-cardio: 25 g whey protein + 60 g dextrin
Breakfast: 250 g egg whites + 1 whole egg + 70 g rice flour + 15 g ground almonds + ½ avocado (50 g) + 60 g applesauce
Lunch: 200 g chicken breast + 250 g cooked potatoes + 150 g green vegetables + 15 g olive oil
Post-workout snack: 220 g egg whites + 55 g rice flour + 60 g applesauce
Dinner: 200 g white fish + 150 g cooked basmati rice + 150 g green vegetables + 15 g olive oil
Evening snack: 30 g whey protein + 150 ml almond milk + 10 g ground almonds
Supplements

• Morning fasted: TUDCA, L-Carnitine, Caffeine, Green Tea, Yohimbine, Shilajit, Niacine
• Pre-workout: Creatine 3 g
• Post-workout: Creatine 3 g,
• Breakfast: CoQ10, Vitamin C, Vitamin D + K2, NAC, Omega-3, Glutathione, Digestive enzymes, Chromium Picolinate, Berberine
• Lunch: Silymarin, Curcumin, NAC, Berberine
• Post-cardio snack: Berberine, Chromium Picolinate
• Dinner: Omega-3, Digestive enzymes, Glutamine
• Before bed: ZMA, Magnesium, Ashwagandha, Glycine, Proviron, Metformin

Daily Update – Day 45 Bulk (18 October 25)

CARDIO

Morning Fasted Zwift Session​

Duration: 1h06min
Distance: 27.93 km
Calories burned: 547 kcal
Average Power: 143 W
Max Power: 773 W
Normalized Power (NP): 198 W
Average Power over 20 min: 165 W

Heart Rate:
Average: 116 bpm
Max: 148 bpm

Cadence:
Average: 78 rpm
Max: 114 rpm
Elevation Gain: 490 m
Average Speed: 25.2 km/h
Max Speed: 82.6 km/h

Weight training​

Warmup incline walk (10% 5km/h)

Shoulders & Arms Workout​

Smith Machine Shoulder Press (Military Press)

3 sets — 8 to 12 reps — 44 kg → 50 kg → 54 kg — 2 min rest

Heavy controlled reps, bar lowered to nose level for optimal shoulder tension.


One-Arm Dumbbell Lateral Raises (on Bench Support)

3 sets — 20 reps — 6.5 kg — 1 min rest

High-rep isolation work for a massive shoulder pump.


Cable Lateral Raises (Low Pulley)

3 sets — 10 reps — 18.5 kg — 1 min 30 rest

Focus on full stretch and controlled motion; pulley adjusted at knee height.

​

JM Press (Triceps Strength Movement)
3 sets — 8 to 12 reps — 60 kg → 70 kg → 70 kg — 2 min rest
Heavy triceps-focused press to build lockout strength and thickness.​

​

​

​

Superset 1: Biceps & Triceps (Heavy Work)​

A. Preacher Curl (EZ Bar) – 3 sets — 12 reps — 30 kg
B. Cable Triceps Pushdowns – 3 sets — 10 reps — 27.5 kg → 32 kg → 32 kg — 2 min rest between supersets
Both movements performed heavy with full range of motion for maximum contraction.​

​

​

​

Superset 2: Biceps & Triceps Finisher​

A. Incline Dumbbell Curl – 3 sets — 8 + 15 rest-pause reps — 23 kg
B. Rope Triceps Extensions – 3 sets — 20 reps — 41 kg → 45.5 kg → 45.5 kg — 1 min 30 rest
High-volume finisher for maximum pump and detail.
​

​

Diet​

(~3400 kcal – P: ~280 g / C: 400g / F: 83 g)
Post-cardio: 25 g whey + 60 g dextrin
Breakfast: 250 g egg whites, 1 whole egg, 100 g rice flour, 15 g ground almonds, ½ avocado (50 g), 60 g applesauce
Lunch: Venison burger (200 g) with homemade potato patties (350 g cooked potatoes) and 150 g green vegetables, 15 g olive oil
View attachment 33095
Post-cardio meal: 220 g egg whites, 80 g rice flour, 60 g applesauce

Dinner: 200 g white fish, 250 g cooked basmati rice, 150 g green vegetables, 15 g olive oil

Evening snack: 40 g whey, 200 ml almond milk, 20 g ground almonds​

​

Supplements​

• Morning fasted: TUDCA, L-Carnitine, Caffeine, Green Tea, Yohimbine, Shilajit, Niacine​
• Pre-workout: Creatine 3 g​
• Post-workout: Creatine 3 g,​
• Breakfast: CoQ10, Vitamin C, Vitamin D + K2, NAC, Omega-3, Glutathione, Digestive enzymes, Chromium Picolinate, Berberine​
• Lunch: Silymarin, Curcumin, NAC, Berberine​
• Post-cardio snack: Berberine, Chromium Picolinate​
• Dinner: Omega-3, Digestive enzymes, Glutamine​
• Before bed: ZMA, Magnesium, Ashwagandha, Glycine, Proviron, Metformin​

@xyle9999 Power training and endurance mix, you’re doing high-output work on both the bike and in the gym. The Smith press at 54 kg and JM press at 70 kg give a strong base brother
your macros are clean for a lean bulk but can do more carbs

 

[Mobster]

Good zwift work

 

[xyle9999]

@xyle9999 Power training and endurance mix, you’re doing high-output work on both the bike and in the gym. The Smith press at 54 kg and JM press at 70 kg give a strong base brother
your macros are clean for a lean bulk but can do more carbs

Thanks bros, regarding the weight I try to reduce the tempo instead of increasing to much the weight because I saw than my execution is sometimes not so good when I put heavy weight

regarding diet, yes next week I increase the carbs again now I'm happy with the progresse I took 4kg in 6 weeks

 

[xyle9999]

Good zwift work

Thanks bros

yes now is really on swift, sometimes on week end I go outside but here in Swiss where I live on morning is around 2 degree and 6:30 pm start to be dark so hard to go cycling outside, but since I purchased my Zwift home trainer last year is really good to can keep the cycling condition on winter

 

[SteveSmi]

Daily Update – Day 45 Bulk (18 October 25)

CARDIO

Morning Fasted Zwift Session​

Duration: 1h06min
Distance: 27.93 km
Calories burned: 547 kcal
Average Power: 143 W
Max Power: 773 W
Normalized Power (NP): 198 W
Average Power over 20 min: 165 W

Heart Rate:
Average: 116 bpm
Max: 148 bpm

Cadence:
Average: 78 rpm
Max: 114 rpm
Elevation Gain: 490 m
Average Speed: 25.2 km/h
Max Speed: 82.6 km/h

Weight training​

Warmup incline walk (10% 5km/h)

Shoulders & Arms Workout​

Smith Machine Shoulder Press (Military Press)

3 sets — 8 to 12 reps — 44 kg → 50 kg → 54 kg — 2 min rest

Heavy controlled reps, bar lowered to nose level for optimal shoulder tension.


One-Arm Dumbbell Lateral Raises (on Bench Support)

3 sets — 20 reps — 6.5 kg — 1 min rest

High-rep isolation work for a massive shoulder pump.


Cable Lateral Raises (Low Pulley)

3 sets — 10 reps — 18.5 kg — 1 min 30 rest

Focus on full stretch and controlled motion; pulley adjusted at knee height.

​

JM Press (Triceps Strength Movement)
3 sets — 8 to 12 reps — 60 kg → 70 kg → 70 kg — 2 min rest
Heavy triceps-focused press to build lockout strength and thickness.​

​

​

​

Superset 1: Biceps & Triceps (Heavy Work)​

A. Preacher Curl (EZ Bar) – 3 sets — 12 reps — 30 kg
B. Cable Triceps Pushdowns – 3 sets — 10 reps — 27.5 kg → 32 kg → 32 kg — 2 min rest between supersets
Both movements performed heavy with full range of motion for maximum contraction.​

​

​

​

Superset 2: Biceps & Triceps Finisher​

A. Incline Dumbbell Curl – 3 sets — 8 + 15 rest-pause reps — 23 kg
B. Rope Triceps Extensions – 3 sets — 20 reps — 41 kg → 45.5 kg → 45.5 kg — 1 min 30 rest
High-volume finisher for maximum pump and detail.
​

​

Diet​

(~3400 kcal – P: ~280 g / C: 400g / F: 83 g)
Post-cardio: 25 g whey + 60 g dextrin
Breakfast: 250 g egg whites, 1 whole egg, 100 g rice flour, 15 g ground almonds, ½ avocado (50 g), 60 g applesauce
Lunch: Venison burger (200 g) with homemade potato patties (350 g cooked potatoes) and 150 g green vegetables, 15 g olive oil
View attachment 33095
Post-cardio meal: 220 g egg whites, 80 g rice flour, 60 g applesauce

Dinner: 200 g white fish, 250 g cooked basmati rice, 150 g green vegetables, 15 g olive oil

Evening snack: 40 g whey, 200 ml almond milk, 20 g ground almonds​

​

Supplements​

• Morning fasted: TUDCA, L-Carnitine, Caffeine, Green Tea, Yohimbine, Shilajit, Niacine​
• Pre-workout: Creatine 3 g​
• Post-workout: Creatine 3 g,​
• Breakfast: CoQ10, Vitamin C, Vitamin D + K2, NAC, Omega-3, Glutathione, Digestive enzymes, Chromium Picolinate, Berberine​
• Lunch: Silymarin, Curcumin, NAC, Berberine​
• Post-cardio snack: Berberine, Chromium Picolinate​
• Dinner: Omega-3, Digestive enzymes, Glutamine​
• Before bed: ZMA, Magnesium, Ashwagandha, Glycine, Proviron, Metformin​

@xyle9999 absolutely amazing job not just on the training but also the meal. I give you a lot of credit. You're doing a great job.

 

[CEO]

Daily Update – Day 45 Bulk (18 October 25)

CARDIO

Morning Fasted Zwift Session​

Duration: 1h06min
Distance: 27.93 km
Calories burned: 547 kcal
Average Power: 143 W
Max Power: 773 W
Normalized Power (NP): 198 W
Average Power over 20 min: 165 W

Heart Rate:
Average: 116 bpm
Max: 148 bpm

Cadence:
Average: 78 rpm
Max: 114 rpm
Elevation Gain: 490 m
Average Speed: 25.2 km/h
Max Speed: 82.6 km/h

Weight training​

Warmup incline walk (10% 5km/h)

Shoulders & Arms Workout​

Smith Machine Shoulder Press (Military Press)

3 sets — 8 to 12 reps — 44 kg → 50 kg → 54 kg — 2 min rest

Heavy controlled reps, bar lowered to nose level for optimal shoulder tension.


One-Arm Dumbbell Lateral Raises (on Bench Support)

3 sets — 20 reps — 6.5 kg — 1 min rest

High-rep isolation work for a massive shoulder pump.


Cable Lateral Raises (Low Pulley)

3 sets — 10 reps — 18.5 kg — 1 min 30 rest

Focus on full stretch and controlled motion; pulley adjusted at knee height.

​

JM Press (Triceps Strength Movement)
3 sets — 8 to 12 reps — 60 kg → 70 kg → 70 kg — 2 min rest
Heavy triceps-focused press to build lockout strength and thickness.​

​

​

​

Superset 1: Biceps & Triceps (Heavy Work)​

A. Preacher Curl (EZ Bar) – 3 sets — 12 reps — 30 kg
B. Cable Triceps Pushdowns – 3 sets — 10 reps — 27.5 kg → 32 kg → 32 kg — 2 min rest between supersets
Both movements performed heavy with full range of motion for maximum contraction.​

​

​

​

Superset 2: Biceps & Triceps Finisher​

A. Incline Dumbbell Curl – 3 sets — 8 + 15 rest-pause reps — 23 kg
B. Rope Triceps Extensions – 3 sets — 20 reps — 41 kg → 45.5 kg → 45.5 kg — 1 min 30 rest
High-volume finisher for maximum pump and detail.
​

​

Diet​

(~3400 kcal – P: ~280 g / C: 400g / F: 83 g)
Post-cardio: 25 g whey + 60 g dextrin
Breakfast: 250 g egg whites, 1 whole egg, 100 g rice flour, 15 g ground almonds, ½ avocado (50 g), 60 g applesauce
Lunch: Venison burger (200 g) with homemade potato patties (350 g cooked potatoes) and 150 g green vegetables, 15 g olive oil
View attachment 33095
Post-cardio meal: 220 g egg whites, 80 g rice flour, 60 g applesauce

Dinner: 200 g white fish, 250 g cooked basmati rice, 150 g green vegetables, 15 g olive oil

Evening snack: 40 g whey, 200 ml almond milk, 20 g ground almonds​

​

Supplements​

• Morning fasted: TUDCA, L-Carnitine, Caffeine, Green Tea, Yohimbine, Shilajit, Niacine​
• Pre-workout: Creatine 3 g​
• Post-workout: Creatine 3 g,​
• Breakfast: CoQ10, Vitamin C, Vitamin D + K2, NAC, Omega-3, Glutathione, Digestive enzymes, Chromium Picolinate, Berberine​
• Lunch: Silymarin, Curcumin, NAC, Berberine​
• Post-cardio snack: Berberine, Chromium Picolinate​
• Dinner: Omega-3, Digestive enzymes, Glutamine​
• Before bed: ZMA, Magnesium, Ashwagandha, Glycine, Proviron, Metformin​

bros you look great on this. the entire routine look good. lots of good food and supps @xyle9999

 

[ROIDDERS]

Daily Update – Day 45 Bulk (18 October 25)

CARDIO

Morning Fasted Zwift Session​

Duration: 1h06min
Distance: 27.93 km
Calories burned: 547 kcal
Average Power: 143 W
Max Power: 773 W
Normalized Power (NP): 198 W
Average Power over 20 min: 165 W

Heart Rate:
Average: 116 bpm
Max: 148 bpm

Cadence:
Average: 78 rpm
Max: 114 rpm
Elevation Gain: 490 m
Average Speed: 25.2 km/h
Max Speed: 82.6 km/h

Weight training​

Warmup incline walk (10% 5km/h)

Shoulders & Arms Workout​

Smith Machine Shoulder Press (Military Press)

3 sets — 8 to 12 reps — 44 kg → 50 kg → 54 kg — 2 min rest

Heavy controlled reps, bar lowered to nose level for optimal shoulder tension.


One-Arm Dumbbell Lateral Raises (on Bench Support)

3 sets — 20 reps — 6.5 kg — 1 min rest

High-rep isolation work for a massive shoulder pump.


Cable Lateral Raises (Low Pulley)

3 sets — 10 reps — 18.5 kg — 1 min 30 rest

Focus on full stretch and controlled motion; pulley adjusted at knee height.

​

JM Press (Triceps Strength Movement)
3 sets — 8 to 12 reps — 60 kg → 70 kg → 70 kg — 2 min rest
Heavy triceps-focused press to build lockout strength and thickness.​

​

​

​

Superset 1: Biceps & Triceps (Heavy Work)​

A. Preacher Curl (EZ Bar) – 3 sets — 12 reps — 30 kg
B. Cable Triceps Pushdowns – 3 sets — 10 reps — 27.5 kg → 32 kg → 32 kg — 2 min rest between supersets
Both movements performed heavy with full range of motion for maximum contraction.​

​

​

​

Superset 2: Biceps & Triceps Finisher​

A. Incline Dumbbell Curl – 3 sets — 8 + 15 rest-pause reps — 23 kg
B. Rope Triceps Extensions – 3 sets — 20 reps — 41 kg → 45.5 kg → 45.5 kg — 1 min 30 rest
High-volume finisher for maximum pump and detail.
​

​

Diet​

(~3400 kcal – P: ~280 g / C: 400g / F: 83 g)
Post-cardio: 25 g whey + 60 g dextrin
Breakfast: 250 g egg whites, 1 whole egg, 100 g rice flour, 15 g ground almonds, ½ avocado (50 g), 60 g applesauce
Lunch: Venison burger (200 g) with homemade potato patties (350 g cooked potatoes) and 150 g green vegetables, 15 g olive oil
View attachment 33095
Post-cardio meal: 220 g egg whites, 80 g rice flour, 60 g applesauce

Dinner: 200 g white fish, 250 g cooked basmati rice, 150 g green vegetables, 15 g olive oil

Evening snack: 40 g whey, 200 ml almond milk, 20 g ground almonds​

​

Supplements​

• Morning fasted: TUDCA, L-Carnitine, Caffeine, Green Tea, Yohimbine, Shilajit, Niacine​
• Pre-workout: Creatine 3 g​
• Post-workout: Creatine 3 g,​
• Breakfast: CoQ10, Vitamin C, Vitamin D + K2, NAC, Omega-3, Glutathione, Digestive enzymes, Chromium Picolinate, Berberine​
• Lunch: Silymarin, Curcumin, NAC, Berberine​
• Post-cardio snack: Berberine, Chromium Picolinate​
• Dinner: Omega-3, Digestive enzymes, Glutamine​
• Before bed: ZMA, Magnesium, Ashwagandha, Glycine, Proviron, Metformin​

@xyle9999 Wow, that is a good looking burger right there. Do people in your country usually eat this good. I notice you eat a lot of cool stuff.

 

[xyle9999]

@xyle9999 Wow, that is a good looking burger right there. Do people in your country usually eat this good. I notice you eat a lot of cool stuff.

Hey man,

Thanks for the post!


So, regarding your question about the type of meat — where I live, there are two months in the year when it’s hunting season (deer, roe deer, wild boar). That’s the period when hunters are allowed to shoot

 

[2Thick]

Daily Update – Day 45 Bulk (18 October 25)

CARDIO

Morning Fasted Zwift Session​

Duration: 1h06min
Distance: 27.93 km
Calories burned: 547 kcal
Average Power: 143 W
Max Power: 773 W
Normalized Power (NP): 198 W
Average Power over 20 min: 165 W

Heart Rate:
Average: 116 bpm
Max: 148 bpm

Cadence:
Average: 78 rpm
Max: 114 rpm
Elevation Gain: 490 m
Average Speed: 25.2 km/h
Max Speed: 82.6 km/h

Weight training​

Warmup incline walk (10% 5km/h)

Shoulders & Arms Workout​

Smith Machine Shoulder Press (Military Press)

3 sets — 8 to 12 reps — 44 kg → 50 kg → 54 kg — 2 min rest

Heavy controlled reps, bar lowered to nose level for optimal shoulder tension.


One-Arm Dumbbell Lateral Raises (on Bench Support)

3 sets — 20 reps — 6.5 kg — 1 min rest

High-rep isolation work for a massive shoulder pump.


Cable Lateral Raises (Low Pulley)

3 sets — 10 reps — 18.5 kg — 1 min 30 rest

Focus on full stretch and controlled motion; pulley adjusted at knee height.

​

JM Press (Triceps Strength Movement)
3 sets — 8 to 12 reps — 60 kg → 70 kg → 70 kg — 2 min rest
Heavy triceps-focused press to build lockout strength and thickness.​

​

​

​

Superset 1: Biceps & Triceps (Heavy Work)​

A. Preacher Curl (EZ Bar) – 3 sets — 12 reps — 30 kg
B. Cable Triceps Pushdowns – 3 sets — 10 reps — 27.5 kg → 32 kg → 32 kg — 2 min rest between supersets
Both movements performed heavy with full range of motion for maximum contraction.​

​

​

​

Superset 2: Biceps & Triceps Finisher​

A. Incline Dumbbell Curl – 3 sets — 8 + 15 rest-pause reps — 23 kg
B. Rope Triceps Extensions – 3 sets — 20 reps — 41 kg → 45.5 kg → 45.5 kg — 1 min 30 rest
High-volume finisher for maximum pump and detail.
​

​

Diet​

(~3400 kcal – P: ~280 g / C: 400g / F: 83 g)
Post-cardio: 25 g whey + 60 g dextrin
Breakfast: 250 g egg whites, 1 whole egg, 100 g rice flour, 15 g ground almonds, ½ avocado (50 g), 60 g applesauce
Lunch: Venison burger (200 g) with homemade potato patties (350 g cooked potatoes) and 150 g green vegetables, 15 g olive oil
View attachment 33095
Post-cardio meal: 220 g egg whites, 80 g rice flour, 60 g applesauce

Dinner: 200 g white fish, 250 g cooked basmati rice, 150 g green vegetables, 15 g olive oil

Evening snack: 40 g whey, 200 ml almond milk, 20 g ground almonds​

​

Supplements​

• Morning fasted: TUDCA, L-Carnitine, Caffeine, Green Tea, Yohimbine, Shilajit, Niacine​
• Pre-workout: Creatine 3 g​
• Post-workout: Creatine 3 g,​
• Breakfast: CoQ10, Vitamin C, Vitamin D + K2, NAC, Omega-3, Glutathione, Digestive enzymes, Chromium Picolinate, Berberine​
• Lunch: Silymarin, Curcumin, NAC, Berberine​
• Post-cardio snack: Berberine, Chromium Picolinate​
• Dinner: Omega-3, Digestive enzymes, Glutamine​
• Before bed: ZMA, Magnesium, Ashwagandha, Glycine, Proviron, Metformin​

always good to see the cool stuff you are eating. @xyle9999 you certainly put in a lot of tough training daily. You eat a lot of calories and you burn a lot of calories.

 

[Ulter]

Thanks bros

yes now is really on swift, sometimes on week end I go outside but here in Swiss where I live on morning is around 2 degree and 6:30 pm start to be dark so hard to go cycling outside, but since I purchased my Zwift home trainer last year is really good to can keep the cycling condition on winter

its 2 degrees celscius or fahrenheit? that is super cold either way. so it's good to be able to do something without going outside. @xyle9999

 

[xyle9999]

its 2 degrees celscius or fahrenheit? that is super cold either way. so it's good to be able to do something without going outside. @xyle9999

Celsius

 

[GHgut4life]

Thanks bros, regarding the weight I try to reduce the tempo instead of increasing to much the weight because I saw than my execution is sometimes not so good when I put heavy weight

regarding diet, yes next week I increase the carbs again now I'm happy with the progresse I took 4kg in 6 weeks

you need to go higher reps