Approved Log My first cycle log

[GHgut4life]

TRAINING LOG – FULL ATHLETE DAY Sunday ]

Morning (fasted):

• 40-minute incline walk in nature
• Light pace, but sustained elevation
• Focused on breathing, recovery, and activating the system before meals
• Great start to boost fat mobilization and mentally reset

Afternoon (garage session – 2h30 total): is raining

Completed a structured high-performance cardio

Here’s how it went:

1. Zwift warm-up – 30 min

• Zone 2 ride
• Finished with 5 x 10 sec sprints (90+ RPM)

2. Treadmill interval work – 40 min

• 4 × 6-minute blocks with increasing intensity: tempo → fast → threshold
• 1 min walk between each block
• Legs burning, lungs working

3. Bodyweight core & explosive work – 25 min

• Planks, mountain climbers, tempo squats, push-ups, jump lunges
• Focused on form and time under tension

4. Zwift lactate pyramid – 35 min

• 1-2-3 min sprints with equal recovery
• Finished with 10 min zone 2 + 5 min spin down
• HR and legs were maxed

5. Stretch + guided breathing – 20 min

• Deep psoas, hamstring, and thoracic mobility
• Closed with 5 min of 4-6 breathing

Fuel:

• Increased carbs pre-session (150g cooked potatoes at lunch)
• Focused on hydration + electrolytes throughout
• Recovery stack: glycine + ashwagandha + magnesium pre-dinner

Conclusion:


Energy = solid, legs = cooked, mindset = locked in.


This session was about capacity, control, and flow.


No ego lifting. Just structure, sweat, and progress.

good training day and no ego lifts bro i like it

carbs is good
mindset is going to be key
PUSH HARD! and update us always @xyle9999

 

[xyle9999]

Training Log – New Nutrition Phase Started


Today kicks off my updated nutrition plan focused on muscle preservation, metabolic optimization, and enhanced performance while on cycle.

Morning Routine​

• 5 min meditation
• 30 min treadmill run (5.5 km)
• 15 min yoga / mobility work

---

Midday – Back & Biceps (Heavy Day)​

Back

• Pull-ups (wide grip, front): 8 / 6 / 6 / 6
• Barbell Row (supinated): 20×50 kg, 15×60 kg, 12×60 kg, 10×64 kg
• Lat Pulldown: 12×50 kg, 10×72.5 kg, 10×86 kg, 10×90.5 kg
• Front Pulldown Drop Sets:
  • 20×68 kg
  • 10–8–8 at 59 kg → 54.5 kg → 50 kg
  • Repeated for 3 total drop sets

Biceps

• Incline Curl Drop Sets:
  • 15×27.5 kg
  • 10–6–6 at 32 kg → 27.5 kg → 20 kg (x3 sets)
• Hammer Curl (angled):
  • 15×23 kg, 12×23 kg, 10×26 kg, 8×30 kg

---

Evening​

• 60 min indoor cycling (Zwift, Zone 2)
• 15 min yoga/stretching

---

New Nutrition Plan (Started Today)​

Target: Lean mass preservation, fat reduction, optimal support for recovery and endurance.


Daily macros:

• ~2400 kcal
• 201 g carbs / 79 g fat / 207 g protein
• Ratio: 34% carbs – 31% fat – 35% protein

Structured Meals (Example)​

1. Breakfast:
   Egg whites (240 g), 1 whole egg, oat flour (50 g), ground almonds (30 g), apple compote (60 g), lemon + ginger water
   → With glutathione, chromium, Vit C, D3/K2
2. Snack:
   200 g low-fat quark, 100 g berries or kiwi, 20 g hydrolyzed whey
3. Lunch:
   200 g lean meat, 150 g greens, 150 g basmati rice, 10 g olive oil + chromium
4. Pre-workout:
   30 g hydro whey, 50 g rice cream, 30 g peanut butter, pre-workout mix
5. Intra/post:
   10 g EAAs, 50 g Cluster Dextrin, 40 g hydro whey
6. Dinner:
   150 g white fish, 200 g vegetables, 10 g olive oil + omega-3, glutamine, ZMA

Supplement base (daily): probiotics, NAC, Tudca, magnesium, berberine, chromium, cordyceps, L-carnitine
Gear : 250 test cypionate per week 2x125 Monday Thursday, HGH 4IU per day monday to Saturday 30 mg turinabol 1 hours before bodybulding, t4 25 mg morning

 

[xyle9999]

and a 14 weeks evolution

 

[xyle9999]

and pump of the day!

 

[GHgut4life]

Training Log – New Nutrition Phase Started


Today kicks off my updated nutrition plan focused on muscle preservation, metabolic optimization, and enhanced performance while on cycle.

Morning Routine​

• 5 min meditation
• 30 min treadmill run (5.5 km)
• 15 min yoga / mobility work

---

Midday – Back & Biceps (Heavy Day)​

Back

• Pull-ups (wide grip, front): 8 / 6 / 6 / 6
• Barbell Row (supinated): 20×50 kg, 15×60 kg, 12×60 kg, 10×64 kg
• Lat Pulldown: 12×50 kg, 10×72.5 kg, 10×86 kg, 10×90.5 kg
• Front Pulldown Drop Sets:
  • 20×68 kg
  • 10–8–8 at 59 kg → 54.5 kg → 50 kg
  • Repeated for 3 total drop sets

Biceps

• Incline Curl Drop Sets:
  • 15×27.5 kg
  • 10–6–6 at 32 kg → 27.5 kg → 20 kg (x3 sets)
• Hammer Curl (angled):
  • 15×23 kg, 12×23 kg, 10×26 kg, 8×30 kg

---

Evening​

• 60 min indoor cycling (Zwift, Zone 2)
• 15 min yoga/stretching

---

New Nutrition Plan (Started Today)​

Target: Lean mass preservation, fat reduction, optimal support for recovery and endurance.


Daily macros:

• ~2400 kcal
• 201 g carbs / 79 g fat / 207 g protein
• Ratio: 34% carbs – 31% fat – 35% protein

Structured Meals (Example)​

1. Breakfast:
   Egg whites (240 g), 1 whole egg, oat flour (50 g), ground almonds (30 g), apple compote (60 g), lemon + ginger water
   → With glutathione, chromium, Vit C, D3/K2
2. Snack:
   200 g low-fat quark, 100 g berries or kiwi, 20 g hydrolyzed whey
3. Lunch:
   200 g lean meat, 150 g greens, 150 g basmati rice, 10 g olive oil + chromium
4. Pre-workout:
   30 g hydro whey, 50 g rice cream, 30 g peanut butter, pre-workout mix
5. Intra/post:
   10 g EAAs, 50 g Cluster Dextrin, 40 g hydro whey
6. Dinner:
   150 g white fish, 200 g vegetables, 10 g olive oil + omega-3, glutamine, ZMA

Supplement base (daily): probiotics, NAC, Tudca, magnesium, berberine, chromium, cordyceps, L-carnitine
Gear : 250 test cypionate per week 2x125 Monday Thursday, HGH 4IU per day monday to Saturday 30 mg turinabol 1 hours before bodybulding, t4 25 mg morning

and a 14 weeks evolution

View attachment 27735

and pump of the day!

you're looking amazing and leaner bro @xyle9999 abs very tight
i like these new macros paying off hard