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

xyle9999 said:
Daily Update – Day 49 Bulk (22 October 25)

Ciao guys,

Hope everyone’s doing great and that your training and diets are on point.

Everything’s going well on my side — still pushing hard through the bulk phase. I’ve reduced the cycling a bit but still keep some every day for conditioning, and I managed to hit a new PR on squats: 8 reps at 110 kg! 💥


CARDIO

Zwift Session – Midday Ride (Recovery Focus)​

Duration: 20 minutes 09 seconds
Distance: 10.89 km
Calories burned: 170 kcal

Power Data​

Average Power: 147 W
Max Power: 363 W
20-min Average Power: 149 W
Normalized Power (NP): 159 W
Total Work: 179 kJ

Heart Rate​

Average HR: 121 bpm
Max HR: 131 bpm

🔁​

Cadence​

Average: 89 rpm
Max: 102 rpm

Elevation & Speed​

Elevation Gain: 18 m
Average Speed: 32.4 km/h
Max Speed: 39.1 km/h

Weight training​

Warmup incline waling 5km/h 10%
1. Barbell Squat – 3 sets
10 reps × 90 kg
10 reps × 100 kg
8 reps × 110 kg (New PR 💥)
Rest: 3 min

2. Lateral Step-Up (Smith Machine) – 3 sets
8 reps × 30 kg (each leg)
Rest: 2 min

3. Leg Extension + Dumbbell Walking Lunges (Superset) – 3 rounds
Leg Extension: 10 reps × 37 kg, tempo 5.0.5.0 (controlled eccentric and full contraction)
Walking Lunges: 20 reps × 26 kg (each hand)
Rest: 1’30

4. Standing Calf Raises (Smith Machine) – 4 sets
15 × 160 kg
12 × 160 kg
10 × 160 kg
10 × 160 kg
Rest: 2 min

Diet​

(~3000 kcal – P: ~280 g / C: 320g / 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
Click to expand...
@xyle9999 always enjoyable to seeing your updates. One thing about you is that you're a strong as hell even though you do so much cardio. It just proves that it's BS when people say that cardio is bad for strength.
 
xyle9999 said:
Daily Update – Day 49 Bulk (22 October 25)

Ciao guys,

Hope everyone’s doing great and that your training and diets are on point.

Everything’s going well on my side — still pushing hard through the bulk phase. I’ve reduced the cycling a bit but still keep some every day for conditioning, and I managed to hit a new PR on squats: 8 reps at 110 kg! 💥


CARDIO

Zwift Session – Midday Ride (Recovery Focus)​

Duration: 20 minutes 09 seconds
Distance: 10.89 km
Calories burned: 170 kcal

Power Data​

Average Power: 147 W
Max Power: 363 W
20-min Average Power: 149 W
Normalized Power (NP): 159 W
Total Work: 179 kJ

Heart Rate​

Average HR: 121 bpm
Max HR: 131 bpm

🔁​

Cadence​

Average: 89 rpm
Max: 102 rpm

Elevation & Speed​

Elevation Gain: 18 m
Average Speed: 32.4 km/h
Max Speed: 39.1 km/h

Weight training​

Warmup incline waling 5km/h 10%
1. Barbell Squat – 3 sets
10 reps × 90 kg
10 reps × 100 kg
8 reps × 110 kg (New PR 💥)
Rest: 3 min

2. Lateral Step-Up (Smith Machine) – 3 sets
8 reps × 30 kg (each leg)
Rest: 2 min

3. Leg Extension + Dumbbell Walking Lunges (Superset) – 3 rounds
Leg Extension: 10 reps × 37 kg, tempo 5.0.5.0 (controlled eccentric and full contraction)
Walking Lunges: 20 reps × 26 kg (each hand)
Rest: 1’30

4. Standing Calf Raises (Smith Machine) – 4 sets
15 × 160 kg
12 × 160 kg
10 × 160 kg
10 × 160 kg
Rest: 2 min

Diet​

(~3000 kcal – P: ~280 g / C: 320g / 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
Click to expand...
good work on the barbell squats and leg extensions. those are nice ways to get a workout going. and nice on the veggies too @xyle9999
 
Daily Update – Day 51 Bulk (24 October 25)


CARDIO

Fasted Morning Zwift Ride​

Distance: 12.57 km
Duration: 25 minutes 32 seconds
Calories burned: 206 kcal
Average Power: 141 W
Max Power: 494 W ⚡
20-Minute Average Power: 148 W
Normalized Power (NP): 162 W
Training Effect: Recovery session — light aerobic work (1.5 aerobic / 0.1 anaerobic)
Exercise Load: 23

Heart Rate​

Average: 115 bpm
Max: 137 bpm

Cadence​

Average: 83 rpm
Max: 98 rpm

​

Min Altitude: 10.2 m
Max Altitude: 118.0 m

Speed​

Average Speed: 29.5 km/h
Max Speed: 41.0 km/h



Weight training​

Warmup incline waling 5km/h 10%​


1️⃣ Cable Crossover (High Pulley)​

3 sets: 15 reps × 55 kg / 12 reps × 73 kg / 8 reps × 82 kg

Rest: 1’30

2️⃣ Incline Smith Machine Press​

4 sets: 8 reps × 60 kg

Tempo: 3.0.3.0

Rest: 3’

3️⃣ Chest Press Machine​

4 sets: 8 reps × 80 kg

Rest: 2’

4️⃣ Incline Cable Fly (Low Pulley)​

3 sets: 20 reps × 37 kg

Rest: 2’
1761319038258.png

Diet​

(~3000 kcal – P: ~280 g / C: 320g / 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
 
xyle9999 said:
Daily Update – Day 49 Bulk (22 October 25)

Ciao guys,

Hope everyone’s doing great and that your training and diets are on point.

Everything’s going well on my side — still pushing hard through the bulk phase. I’ve reduced the cycling a bit but still keep some every day for conditioning, and I managed to hit a new PR on squats: 8 reps at 110 kg! 💥


CARDIO

Zwift Session – Midday Ride (Recovery Focus)​

Duration: 20 minutes 09 seconds
Distance: 10.89 km
Calories burned: 170 kcal

Power Data​

Average Power: 147 W
Max Power: 363 W
20-min Average Power: 149 W
Normalized Power (NP): 159 W
Total Work: 179 kJ

Heart Rate​

Average HR: 121 bpm
Max HR: 131 bpm

🔁​

Cadence​

Average: 89 rpm
Max: 102 rpm

Elevation & Speed​

Elevation Gain: 18 m
Average Speed: 32.4 km/h
Max Speed: 39.1 km/h

Weight training​

Warmup incline waling 5km/h 10%
1. Barbell Squat – 3 sets
10 reps × 90 kg
10 reps × 100 kg
8 reps × 110 kg (New PR 💥)
Rest: 3 min

2. Lateral Step-Up (Smith Machine) – 3 sets
8 reps × 30 kg (each leg)
Rest: 2 min

3. Leg Extension + Dumbbell Walking Lunges (Superset) – 3 rounds
Leg Extension: 10 reps × 37 kg, tempo 5.0.5.0 (controlled eccentric and full contraction)
Walking Lunges: 20 reps × 26 kg (each hand)
Rest: 1’30

4. Standing Calf Raises (Smith Machine) – 4 sets
15 × 160 kg
12 × 160 kg
10 × 160 kg
10 × 160 kg
Rest: 2 min

Diet​

(~3000 kcal – P: ~280 g / C: 320g / 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
Click to expand...
@xyle9999 great work man. Nice job in the squat pr also
 
xyle9999 said:
Daily Update – Day 51 Bulk (24 October 25)


CARDIO

Fasted Morning Zwift Ride​

Distance: 12.57 km
Duration: 25 minutes 32 seconds
Calories burned: 206 kcal
Average Power: 141 W
Max Power: 494 W ⚡
20-Minute Average Power: 148 W
Normalized Power (NP): 162 W
Training Effect: Recovery session — light aerobic work (1.5 aerobic / 0.1 anaerobic)
Exercise Load: 23

Heart Rate​

Average: 115 bpm
Max: 137 bpm

Cadence​

Average: 83 rpm
Max: 98 rpm

​

Min Altitude: 10.2 m
Max Altitude: 118.0 m

Speed​

Average Speed: 29.5 km/h
Max Speed: 41.0 km/h



Weight training​

Warmup incline waling 5km/h 10%​


1️⃣ Cable Crossover (High Pulley)​

3 sets: 15 reps × 55 kg / 12 reps × 73 kg / 8 reps × 82 kg

Rest: 1’30

2️⃣ Incline Smith Machine Press​

4 sets: 8 reps × 60 kg

Tempo: 3.0.3.0

Rest: 3’

3️⃣ Chest Press Machine​

4 sets: 8 reps × 80 kg

Rest: 2’

4️⃣ Incline Cable Fly (Low Pulley)​

3 sets: 20 reps × 37 kg

Rest: 2’
View attachment 33246

Diet​

(~3000 kcal – P: ~280 g / C: 320g / 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
Click to expand...
abs coming in tight brother
wow
 
xyle9999 said:
Daily Update – Day 51 Bulk (24 October 25)


CARDIO

Fasted Morning Zwift Ride​

Distance: 12.57 km
Duration: 25 minutes 32 seconds
Calories burned: 206 kcal
Average Power: 141 W
Max Power: 494 W ⚡
20-Minute Average Power: 148 W
Normalized Power (NP): 162 W
Training Effect: Recovery session — light aerobic work (1.5 aerobic / 0.1 anaerobic)
Exercise Load: 23

Heart Rate​

Average: 115 bpm
Max: 137 bpm

Cadence​

Average: 83 rpm
Max: 98 rpm

​

Min Altitude: 10.2 m
Max Altitude: 118.0 m

Speed​

Average Speed: 29.5 km/h
Max Speed: 41.0 km/h



Weight training​

Warmup incline waling 5km/h 10%​


1️⃣ Cable Crossover (High Pulley)​

3 sets: 15 reps × 55 kg / 12 reps × 73 kg / 8 reps × 82 kg

Rest: 1’30

2️⃣ Incline Smith Machine Press​

4 sets: 8 reps × 60 kg

Tempo: 3.0.3.0

Rest: 3’

3️⃣ Chest Press Machine​

4 sets: 8 reps × 80 kg

Rest: 2’

4️⃣ Incline Cable Fly (Low Pulley)​

3 sets: 20 reps × 37 kg

Rest: 2’
View attachment 33246

Diet​

(~3000 kcal – P: ~280 g / C: 320g / 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
Click to expand...
@xyle9999 Looking solid man....updates are on point........
 
Daily Update – Day 54 Bulk (27 October 25)

Ciao guys,

Hope everyone’s doing great! I’m all good — back on track this week. I had a bit of a dip in energy the past two weeks, but feeling much better since this morning. Got back to my fasted cardio and feeling fired up again.

Let’s keep pushing hard this week! 💪🔥

CARDIO

Morning Fasted Zwift Session​

Distance: 10.80 km
Duration: 20 minutes 20 seconds
Calories burned: 177 kcal
Average Power: 152 W
Max Power: 323 W
20-Minute Average Power: 153 W
Normalized Power (NP): 161 W
Training Effect: Recovery session — light aerobic work (1.6 aerobic / 0.0 anaerobic)
Exercise Load: 21

Heart Rate​

Average: 121 bpm
Max: 137 bpm

Cadence​

Average: 83 rpm
Max: 98 rpm

Elevation Gain​

Total Ascent: 32 m
Min Altitude: 2.6 m
Max Altitude: 17.6 m

Speed​

Average Speed: 31.9 km/h
Max Speed: 41.5 km/h

1761572127090.png


Weight training​

Warmup incline waling 5km/h 10%​

Back & Arms Workout Summary​



1️⃣ V-Bar Lat Pulldown​


3 sets – Focus on a full stretch and controlled squeeze.
15 reps × 90.5 kg
15 reps × 90.5 kg
15 reps × 90.5 kg

2️⃣ Seated Low Cable Row (Unilateral)​


3 sets – “Crazy squeeze” focus, maximizing mind-muscle connection.
10 reps × 54.5 kg
10 reps × 54.5 kg
10 reps × 54.5 kg

3️⃣ Dumbbell Row (Elbows Out on Bench)​


3 sets – Focus on thickness and mid-back activation.
12 reps × 70 kg
12 reps × 70 kg
12 reps × 70 kg

4️⃣ Superset (4 Rounds)​


A. Rear Delt Dumbbell Raises (Chest Supported)
12 reps × 18 kg
Tempo: 3.0.3.0 — long time under tension for posterior delts.

B. Incline Dumbbell Curls
20 reps × 23 kg
With rest-pause technique: start around your 10RM, rest briefly, and continue to reach 20 reps total.

Diet​

(~3000 kcal – P: ~280 g / C: 320g / 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
 
xyle9999 said:
thanks bros, and I'm on bulk I guess it will kill after the cutting phase
Click to expand...
bulk is fine for you you good looking now brother :) @xyle9999
xyle9999 said:
Daily Update – Day 54 Bulk (27 October 25)

Ciao guys,

Hope everyone’s doing great! I’m all good — back on track this week. I had a bit of a dip in energy the past two weeks, but feeling much better since this morning. Got back to my fasted cardio and feeling fired up again.

Let’s keep pushing hard this week! 💪🔥

CARDIO

Morning Fasted Zwift Session​

Distance: 10.80 km
Duration: 20 minutes 20 seconds
Calories burned: 177 kcal
Average Power: 152 W
Max Power: 323 W
20-Minute Average Power: 153 W
Normalized Power (NP): 161 W
Training Effect: Recovery session — light aerobic work (1.6 aerobic / 0.0 anaerobic)
Exercise Load: 21

Heart Rate​

Average: 121 bpm
Max: 137 bpm

Cadence​

Average: 83 rpm
Max: 98 rpm

Elevation Gain​

Total Ascent: 32 m
Min Altitude: 2.6 m
Max Altitude: 17.6 m

Speed​

Average Speed: 31.9 km/h
Max Speed: 41.5 km/h

View attachment 33284

Weight training​

Warmup incline waling 5km/h 10%​

Back & Arms Workout Summary​



1️⃣ V-Bar Lat Pulldown​


3 sets – Focus on a full stretch and controlled squeeze.
15 reps × 90.5 kg
15 reps × 90.5 kg
15 reps × 90.5 kg

2️⃣ Seated Low Cable Row (Unilateral)​


3 sets – “Crazy squeeze” focus, maximizing mind-muscle connection.
10 reps × 54.5 kg
10 reps × 54.5 kg
10 reps × 54.5 kg

3️⃣ Dumbbell Row (Elbows Out on Bench)​


3 sets – Focus on thickness and mid-back activation.
12 reps × 70 kg
12 reps × 70 kg
12 reps × 70 kg

4️⃣ Superset (4 Rounds)​


A. Rear Delt Dumbbell Raises (Chest Supported)
12 reps × 18 kg
Tempo: 3.0.3.0 — long time under tension for posterior delts.

B. Incline Dumbbell Curls
20 reps × 23 kg
With rest-pause technique: start around your 10RM, rest briefly, and continue to reach 20 reps total.

Diet​

(~3000 kcal – P: ~280 g / C: 320g / 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
Click to expand...
i like outdoor cardio more than this cardio ;)
with those 70 kg rows and 90 kg pulldowns its a pump.
Cardio and diet both on point around 3k cals, but on the bulk can you get carbs to 500 grams to load up the body? like natty style
 
Daily Update – Day 55 Bulk (28 October 25)

Ciao guys,

Long day today — started early with a fasted Zwift session at 5:30 AM before hitting the road for 5 hours to a client meeting up in the mountains.

Even with the travel and the schedule, I stayed on track and kept the routine going — feeling good and consistent 💪🚴‍♂️

1761669679701.png



CARDIO

Morning Fasted Zwift Session — 5:30 AM​

Distance: 10.07 km
Duration: 21:28
Average Speed: 28.2 km/h
Max Speed: 62.7 km/h
Average Power: 132 W
Max Power: 699 W
20-min Power: 136 W
Normalized Power (NP): 176 W
Total Work: 170 kJ
Calories Burned: 162 kcal
Heart Rate:
Average: 114 bpm
Max: 136 bpm
Cadence:
Average: 82 rpm
Max: 100 rpm
Elevation Gain: 89 m

1761669717242.png


Weight training​

Warmup incline waling 5km/h 10%​

Upper Body Session – Chest, Shoulders & Triceps​


1️⃣ Seated Chest Fly Machine​

3 sets of 20 reps — 32 kg → 36 kg
Rest: 1’30
Focus: Controlled eccentric, constant tension on the pecs.

2️⃣ Decline Smith Machine Press​

3 sets × 12 reps @ 70 kg
Rest: 2’
Focus: Slow eccentric tempo, full stretch, and contraction at the top.
​

3️⃣ Low Cable Incline Fly (High reps)​

2 sets × 50 reps @ 19 kg
Rest: 2’
Objective: Target the upper chest and maximize the pump.
​

4️⃣ Smith Machine Shoulder Press (Military Press)​

3 sets × 8 reps @ 40 kg
Rest: 2’
Tempo: Controlled (focus on range without over-stretching).
​

5️⃣ Low Cable Lateral Raises​

3 sets × 10 reps @ 14 kg
Rest: 1’30
Double drop set style (progressive fatigue).
​

6️⃣ Skull Crusher (Decline EZ Bar)​

3 sets × 10 reps @ 30 kg
Rest: 2’
Note: Performed to failure with short rest-pauses (10 sec) between mini-sets.
​

Diet​

(~3000 kcal – P: ~280 g / C: 320g / 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
 
Daily Update – Day 56 Bulk (29 October 25)

Ciao guys,

Today was leg day — I dropped the weight a bit on squats but slowed down the tempo and went full range of motion on every rep.

Solid control, great burn, and legs are on fire 🔥

CARDIO

🚴‍♂️​

Morning Fasted Zwift Session – Recovery Ride​

Distance: 10.52 km
Duration: 21:45
Average Speed: 29.0 km/h
Max Speed: 52.6 km/h
Average Power: 133 W
Max Power: 578 W
20-min Power: 139 W
Normalized Power (NP): 166 W
Total Work: 175 kJ
Calories Burned: 166 kcal
Heart Rate:
Average: 116 bpm
Maximum: 137 bpm
Cadence:
Average: 79 rpm
Maximum: 102 rpm
Elevation Gain: 54 m



Weight training​

Warmup incline waling 5km/h 10%​

Leg Day Training Session​


1️⃣ Barbell Squat – 3 sets

9 reps × 90 kg – RIR 1 – Rest 3’

8 reps × 90 kg – RIR 1 – Rest 3’

8 reps × 90 kg – RIR 1 – Rest 3’

2️⃣ Lateral Step-Up (Smith Machine) – 3 sets

8 reps × 30 kg – Rest 2’

8 reps × 30 kg – Rest 2’

8 reps × 30 kg – Rest 2’


3️⃣ Superset (×3 rounds)

A. Leg Extension – 10 reps × 35 kg – Tempo: 5.0.5.0

B. Walking Lunges (with dumbbells) – 20 steps × 26 kg – Rest 1’30


4️⃣ Standing Calf Raises (Smith Machine) – 4 sets

Focus: Maximum load with full stretch and contraction.

15 reps × 160 kg – Rest 2’

12 reps × 160 kg – Rest 2’

12 reps × 160 kg – Rest 2’

12 reps × 160 kg – Rest 2’

Diet​

(~2900kcal – P: ~250 g / C: 265g / F: 83 g)

Post-cardio: 25 g whey + 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 meal: 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, 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
 
xyle9999 said:
Daily Update – Day 55 Bulk (28 October 25)

Ciao guys,

Long day today — started early with a fasted Zwift session at 5:30 AM before hitting the road for 5 hours to a client meeting up in the mountains.

Even with the travel and the schedule, I stayed on track and kept the routine going — feeling good and consistent 💪🚴‍♂️

View attachment 33321


CARDIO

Morning Fasted Zwift Session — 5:30 AM​

Distance: 10.07 km
Duration: 21:28
Average Speed: 28.2 km/h
Max Speed: 62.7 km/h
Average Power: 132 W
Max Power: 699 W
20-min Power: 136 W
Normalized Power (NP): 176 W
Total Work: 170 kJ
Calories Burned: 162 kcal
Heart Rate:
Average: 114 bpm
Max: 136 bpm
Cadence:
Average: 82 rpm
Max: 100 rpm
Elevation Gain: 89 m

View attachment 33322

Weight training​

Warmup incline waling 5km/h 10%​

Upper Body Session – Chest, Shoulders & Triceps​


1️⃣ Seated Chest Fly Machine​

3 sets of 20 reps — 32 kg → 36 kg
Rest: 1’30
Focus: Controlled eccentric, constant tension on the pecs.

​

2️⃣ Decline Smith Machine Press​

3 sets × 12 reps @ 70 kg
Rest: 2’
Focus: Slow eccentric tempo, full stretch, and contraction at the top.
​
​

3️⃣ Low Cable Incline Fly (High reps)​

2 sets × 50 reps @ 19 kg
Rest: 2’
Objective: Target the upper chest and maximize the pump.
​
​

4️⃣ Smith Machine Shoulder Press (Military Press)​

3 sets × 8 reps @ 40 kg
Rest: 2’
Tempo: Controlled (focus on range without over-stretching).
​
​

5️⃣ Low Cable Lateral Raises​

3 sets × 10 reps @ 14 kg
Rest: 1’30
Double drop set style (progressive fatigue).
​
​

6️⃣ Skull Crusher (Decline EZ Bar)​

3 sets × 10 reps @ 30 kg
Rest: 2’
Note: Performed to failure with short rest-pauses (10 sec) between mini-sets.
​

​

Diet​

(~3000 kcal – P: ~280 g / C: 320g / 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
Click to expand...
Strong consistency even with the travel, the Zwift session early and full upper body day after that is solid work brother

Macros are good 280g protein on a bulk
 
xyle9999 said:
Daily Update – Day 56 Bulk (29 October 25)

Ciao guys,

Today was leg day — I dropped the weight a bit on squats but slowed down the tempo and went full range of motion on every rep.

Solid control, great burn, and legs are on fire 🔥

CARDIO

🚴‍♂️​

Morning Fasted Zwift Session – Recovery Ride​

Distance: 10.52 km
Duration: 21:45
Average Speed: 29.0 km/h
Max Speed: 52.6 km/h
Average Power: 133 W
Max Power: 578 W
20-min Power: 139 W
Normalized Power (NP): 166 W
Total Work: 175 kJ
Calories Burned: 166 kcal
Heart Rate:
Average: 116 bpm
Maximum: 137 bpm
Cadence:
Average: 79 rpm
Maximum: 102 rpm
Elevation Gain: 54 m



Weight training​

Warmup incline waling 5km/h 10%​

Leg Day Training Session​


1️⃣ Barbell Squat – 3 sets

9 reps × 90 kg – RIR 1 – Rest 3’

8 reps × 90 kg – RIR 1 – Rest 3’

8 reps × 90 kg – RIR 1 – Rest 3’

2️⃣ Lateral Step-Up (Smith Machine) – 3 sets

8 reps × 30 kg – Rest 2’

8 reps × 30 kg – Rest 2’

8 reps × 30 kg – Rest 2’


3️⃣ Superset (×3 rounds)

A. Leg Extension – 10 reps × 35 kg – Tempo: 5.0.5.0

B. Walking Lunges (with dumbbells) – 20 steps × 26 kg – Rest 1’30


4️⃣ Standing Calf Raises (Smith Machine) – 4 sets

Focus: Maximum load with full stretch and contraction.

15 reps × 160 kg – Rest 2’

12 reps × 160 kg – Rest 2’

12 reps × 160 kg – Rest 2’

12 reps × 160 kg – Rest 2’

Diet​

(~2900kcal – P: ~250 g / C: 265g / F: 83 g)

Post-cardio: 25 g whey + 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 meal: 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, 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
Click to expand...
@xyle9999 good leg day, 90kg squats with slow tempo and full depth will thicken your legs fast brother

Macros can go higher on breakfast have all whole eggs imo
 
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