Approved Log My first cycle log

[ballin2504]

Daily Log – May 22, 2025

Morning Routine

• 5 min guided meditation
• HRV check with chest strap (Garmin) — solid parasympathetic readiness this morning

Morning Training – Shoulders & Abs (5:50–7:00 AM)​

Dumbbell Shoulder Press
• 20 × 20 kg
• 15 × 23 kg
• 12 × 32 kg
• 12 × 32 kg
• 12 × 36 kg
• 10 × 41 kg


Standing Lateral Raises (Drop Sets × 3 rounds)
• 15 × 13 kg
• Drop set (10–6–6): 20 kg → 13 kg → 13 kg × 3 rounds


Reverse Fly on Incline Bench
• 15 × 9 kg
• 3 × 12 × 13 kg


One-arm Leaning Lateral Raises
• 30 × 4.5 kg
• 12 × 5.5 kg
• 2 × 12 × 6.5 kg


Cable Crunches
• 30 reps @ 54.5 kg
• 3 × 20 @ 68 kg → 77 kg → 81.5 kg


Mountain Climbers
• 1 × 20 + 3 × 40 reps

---

Afternoon Ride – Outdoor​

Distance: 39.71 km
Elevation: 692 m
Duration: 1h30
Style: Tempo/Z2 rolling terrain, moderate effort
→ Rode under the sun, perfect active cardio day to complement the morning session

Evening Recovery

• 20 min foam roller + yoga
  Focused on quads, glutes, thoracic spine and hips
  Light flow + breathing reset

Nutrition – Plan P2 (High Carb Day)​

Meal 1 (Breakfast)
• 240 g egg whites
• 80 g gluten-free oat flour
• 20 g honey
• Vit C 1000, Vit D3/K2, CoQ10


Meal 2
• 180 g egg whites
• 250 g cooked basmati rice


Meal 3 (Lunch)
• 180 g lean poultry (cooked)
• 250 g cooked potatoes
• 150 g green vegetables


Collation (Pre/post-ride)
• 30 g cream of rice
• 20 g hydro whey
• 10 g dried goji berries


Post-Ride Shake
• 30 g hydro whey
• 30 g cream of rice
• 5 g creatine


Dinner
• 150 g cooked salmon
• 250 g potatoes
• 200 g green veggies
• ZMA + Glycine + Magnesium before bed


Bonus:
• Almond milk + whey protein ice cream at lunch
• Almond milk + casein ice cream before bed
→ Maintains satiety and taste while hitting macros

Supplementation (Daily)​

• AM (fasted): T4, L-Carnitine, TUDCA, Rhodiola
• Post-breakfast: Glutathione, NAC, Berberine, Chromium, Collagen, Vit C, D3/K2, CoQ10
• Midday: NAC, Berberine, Chromium, Silymarin
• Evening: Omega-3, Glutamine
• Pre-bed: ZMA, Magnesium bisglycinate, Ashwagandha, Glycine,
• Creatine: ~9 g daily via whey and post-workout
• Electrolytes: 2+ L water with electrolytes throughout the day

@xyle9999 another good one man. Great work.

 

[BodyMonster34]

raining & Nutrition Update – Saturday Session | Start of New 3-Month Plan


Today I slightly modified my training schedule to accommodate my upcoming trip starting Wednesday. To maintain full volume, I’ll be squeezing all my gym sessions between today (Saturday) and Tuesday. This weekend marks the start of a new 3-month training plan, and I’m kicking it off strong with a back & biceps session.

​

Back & Biceps Training​

Warm-Up:

• 40 pull-ups
• Shoulder, elbow, arm and hip mobility + core activatio

Workout:

1. Lat Pulldown (front grip):

• 20x50 kg
• 15x63.5 kg
• 12x68 kg
• 10x77 kg
• Drop set: 10x72.5 kg → 8x63.5 kg → 8x59 kg

2. Seated Cable Row (neutral grip):

• 15x46 kg
• 15x64 kg
• 12x82 kg
• 10x100 kg

3. One-Arm Lat Pulldown:

• 12x18.5 kg
• 10x27.5 kg
• 10x32 kg
• 10x36.5 kg

4. One-Arm Dumbbell Row:

• 12x18 kg
• 10x20.5 kg
• 10x24 kg
• 10x24 kg

5. Barbell Curl:

• 15x20 kg
• Cluster set: 10-6-6 (same weight with 10-sec rest between sets)

6. Seated Hammer Curl on Preacher Bench:

• 12x10 kg
• 10x10 kg
• 8x11.5 kg
• 8x11.5 kg

​

Cardio - Road Cycling Session (Afternoon)​

• Duration: 2h33
• Distance: 57 km
• Elevation Gain: 1,386 m
• Average Power: 169 W
• Calories Burned: 1,551 kcal
• Heart Rate Zone 2: 92.4% of total time
  → Focused on steady endurance while managing not to push too hard. One of the best-balanced rides of this prep!

View attachment 28396​

View attachment 28397

passed on the parent's restaurant of the multiple Ski downhill world chapions Didier Cuche
View attachment 28398

​

Nutrition (P2 Day)​

• Standard Phase 2 meals
• Added a post-ride shake: 1 scoop whey + 50 g cluster dextrin
• Evening: included 200 g grilled duck to increase protein and fat intake slightly after a longer cardio effort

​

Supplements​

• Morning: Omega 3, D3/K2, CoQ10, NAC, Glutathione, Chromium
• Intra: EAA
• Post: Whey + Dextrin
• Evening: Glycine (for recovery + sleep support)
• Still using L-Carnitine before cardio and GH in the AM as planned

@xyle9999 Bro, look really nice.
that picture ain't of texas for sure lol. you should cum visit texas, you can see the wedge tornadoes

 

[xyle9999]

@xyle9999 again the best nicest place bro you pushing hard on cardio

when is your day off and cheat meals? we need to plan

Normall ma day off is Saturday regarding cheat meal to be honest I had 1 in the last 4 months when I went to restaurant normally I don’t really do cheat meal I try to eat clean all the time

For next week as I will go few day in Italy I plan Wednesday off and maybe be less careful of what I will eat on evening

 

[xyle9999]

@xyle9999 Bro, look really nice.
that picture ain't of texas for sure lol. you should cum visit texas, you can see the wedge tornadoes

i will love to visit texas, i'm thinking than maybe in 2027 plan a trip in USA but need to save money is an expensive trip from here

 

[Mobster]

Epic pics of Switzerland

 

[CEO]

raining & Nutrition Update – Saturday Session | Start of New 3-Month Plan


Today I slightly modified my training schedule to accommodate my upcoming trip starting Wednesday. To maintain full volume, I’ll be squeezing all my gym sessions between today (Saturday) and Tuesday. This weekend marks the start of a new 3-month training plan, and I’m kicking it off strong with a back & biceps session.

​

Back & Biceps Training​

Warm-Up:

• 40 pull-ups
• Shoulder, elbow, arm and hip mobility + core activatio

Workout:

1. Lat Pulldown (front grip):

• 20x50 kg
• 15x63.5 kg
• 12x68 kg
• 10x77 kg
• Drop set: 10x72.5 kg → 8x63.5 kg → 8x59 kg

2. Seated Cable Row (neutral grip):

• 15x46 kg
• 15x64 kg
• 12x82 kg
• 10x100 kg

3. One-Arm Lat Pulldown:

• 12x18.5 kg
• 10x27.5 kg
• 10x32 kg
• 10x36.5 kg

4. One-Arm Dumbbell Row:

• 12x18 kg
• 10x20.5 kg
• 10x24 kg
• 10x24 kg

5. Barbell Curl:

• 15x20 kg
• Cluster set: 10-6-6 (same weight with 10-sec rest between sets)

6. Seated Hammer Curl on Preacher Bench:

• 12x10 kg
• 10x10 kg
• 8x11.5 kg
• 8x11.5 kg

​

Cardio - Road Cycling Session (Afternoon)​

• Duration: 2h33
• Distance: 57 km
• Elevation Gain: 1,386 m
• Average Power: 169 W
• Calories Burned: 1,551 kcal
• Heart Rate Zone 2: 92.4% of total time
  → Focused on steady endurance while managing not to push too hard. One of the best-balanced rides of this prep!

View attachment 28396​

View attachment 28397

passed on the parent's restaurant of the multiple Ski downhill world chapions Didier Cuche
View attachment 28398

​

Nutrition (P2 Day)​

• Standard Phase 2 meals
• Added a post-ride shake: 1 scoop whey + 50 g cluster dextrin
• Evening: included 200 g grilled duck to increase protein and fat intake slightly after a longer cardio effort

​

Supplements​

• Morning: Omega 3, D3/K2, CoQ10, NAC, Glutathione, Chromium
• Intra: EAA
• Post: Whey + Dextrin
• Evening: Glycine (for recovery + sleep support)
• Still using L-Carnitine before cardio and GH in the AM as planned

@xyle9999 bros you lookin like having a good time. that look like something from the movies. i'm sure lake super cold

 

[ROIDDERS]

raining & Nutrition Update – Saturday Session | Start of New 3-Month Plan


Today I slightly modified my training schedule to accommodate my upcoming trip starting Wednesday. To maintain full volume, I’ll be squeezing all my gym sessions between today (Saturday) and Tuesday. This weekend marks the start of a new 3-month training plan, and I’m kicking it off strong with a back & biceps session.

​

Back & Biceps Training​

Warm-Up:

• 40 pull-ups
• Shoulder, elbow, arm and hip mobility + core activatio

Workout:

1. Lat Pulldown (front grip):

• 20x50 kg
• 15x63.5 kg
• 12x68 kg
• 10x77 kg
• Drop set: 10x72.5 kg → 8x63.5 kg → 8x59 kg

2. Seated Cable Row (neutral grip):

• 15x46 kg
• 15x64 kg
• 12x82 kg
• 10x100 kg

3. One-Arm Lat Pulldown:

• 12x18.5 kg
• 10x27.5 kg
• 10x32 kg
• 10x36.5 kg

4. One-Arm Dumbbell Row:

• 12x18 kg
• 10x20.5 kg
• 10x24 kg
• 10x24 kg

5. Barbell Curl:

• 15x20 kg
• Cluster set: 10-6-6 (same weight with 10-sec rest between sets)

6. Seated Hammer Curl on Preacher Bench:

• 12x10 kg
• 10x10 kg
• 8x11.5 kg
• 8x11.5 kg

​

Cardio - Road Cycling Session (Afternoon)​

• Duration: 2h33
• Distance: 57 km
• Elevation Gain: 1,386 m
• Average Power: 169 W
• Calories Burned: 1,551 kcal
• Heart Rate Zone 2: 92.4% of total time
  → Focused on steady endurance while managing not to push too hard. One of the best-balanced rides of this prep!

View attachment 28396​

View attachment 28397

passed on the parent's restaurant of the multiple Ski downhill world chapions Didier Cuche
View attachment 28398

​

Nutrition (P2 Day)​

• Standard Phase 2 meals
• Added a post-ride shake: 1 scoop whey + 50 g cluster dextrin
• Evening: included 200 g grilled duck to increase protein and fat intake slightly after a longer cardio effort

​

Supplements​

• Morning: Omega 3, D3/K2, CoQ10, NAC, Glutathione, Chromium
• Intra: EAA
• Post: Whey + Dextrin
• Evening: Glycine (for recovery + sleep support)
• Still using L-Carnitine before cardio and GH in the AM as planned

@xyle9999 supplements are amazing. you won't go wrong with this. keep up the good work
the scenery of that place looks relaxing. hard to believe so much trees in 1 spot

 

[Ulter]

raining & Nutrition Update – Saturday Session | Start of New 3-Month Plan


Today I slightly modified my training schedule to accommodate my upcoming trip starting Wednesday. To maintain full volume, I’ll be squeezing all my gym sessions between today (Saturday) and Tuesday. This weekend marks the start of a new 3-month training plan, and I’m kicking it off strong with a back & biceps session.

​

Back & Biceps Training​

Warm-Up:

• 40 pull-ups
• Shoulder, elbow, arm and hip mobility + core activatio

Workout:

1. Lat Pulldown (front grip):

• 20x50 kg
• 15x63.5 kg
• 12x68 kg
• 10x77 kg
• Drop set: 10x72.5 kg → 8x63.5 kg → 8x59 kg

2. Seated Cable Row (neutral grip):

• 15x46 kg
• 15x64 kg
• 12x82 kg
• 10x100 kg

3. One-Arm Lat Pulldown:

• 12x18.5 kg
• 10x27.5 kg
• 10x32 kg
• 10x36.5 kg

4. One-Arm Dumbbell Row:

• 12x18 kg
• 10x20.5 kg
• 10x24 kg
• 10x24 kg

5. Barbell Curl:

• 15x20 kg
• Cluster set: 10-6-6 (same weight with 10-sec rest between sets)

6. Seated Hammer Curl on Preacher Bench:

• 12x10 kg
• 10x10 kg
• 8x11.5 kg
• 8x11.5 kg

​

Cardio - Road Cycling Session (Afternoon)​

• Duration: 2h33
• Distance: 57 km
• Elevation Gain: 1,386 m
• Average Power: 169 W
• Calories Burned: 1,551 kcal
• Heart Rate Zone 2: 92.4% of total time
  → Focused on steady endurance while managing not to push too hard. One of the best-balanced rides of this prep!

View attachment 28396​

View attachment 28397

passed on the parent's restaurant of the multiple Ski downhill world chapions Didier Cuche
View attachment 28398

​

Nutrition (P2 Day)​

• Standard Phase 2 meals
• Added a post-ride shake: 1 scoop whey + 50 g cluster dextrin
• Evening: included 200 g grilled duck to increase protein and fat intake slightly after a longer cardio effort

​

Supplements​

• Morning: Omega 3, D3/K2, CoQ10, NAC, Glutathione, Chromium
• Intra: EAA
• Post: Whey + Dextrin
• Evening: Glycine (for recovery + sleep support)
• Still using L-Carnitine before cardio and GH in the AM as planned

@xyle9999 you are doing amazing man! And the pictures look fantastic. Very picturesque forest in the background.

 

[2Thick]

raining & Nutrition Update – Saturday Session | Start of New 3-Month Plan


Today I slightly modified my training schedule to accommodate my upcoming trip starting Wednesday. To maintain full volume, I’ll be squeezing all my gym sessions between today (Saturday) and Tuesday. This weekend marks the start of a new 3-month training plan, and I’m kicking it off strong with a back & biceps session.

​

Back & Biceps Training​

Warm-Up:

• 40 pull-ups
• Shoulder, elbow, arm and hip mobility + core activatio

Workout:

1. Lat Pulldown (front grip):

• 20x50 kg
• 15x63.5 kg
• 12x68 kg
• 10x77 kg
• Drop set: 10x72.5 kg → 8x63.5 kg → 8x59 kg

2. Seated Cable Row (neutral grip):

• 15x46 kg
• 15x64 kg
• 12x82 kg
• 10x100 kg

3. One-Arm Lat Pulldown:

• 12x18.5 kg
• 10x27.5 kg
• 10x32 kg
• 10x36.5 kg

4. One-Arm Dumbbell Row:

• 12x18 kg
• 10x20.5 kg
• 10x24 kg
• 10x24 kg

5. Barbell Curl:

• 15x20 kg
• Cluster set: 10-6-6 (same weight with 10-sec rest between sets)

6. Seated Hammer Curl on Preacher Bench:

• 12x10 kg
• 10x10 kg
• 8x11.5 kg
• 8x11.5 kg

​

Cardio - Road Cycling Session (Afternoon)​

• Duration: 2h33
• Distance: 57 km
• Elevation Gain: 1,386 m
• Average Power: 169 W
• Calories Burned: 1,551 kcal
• Heart Rate Zone 2: 92.4% of total time
  → Focused on steady endurance while managing not to push too hard. One of the best-balanced rides of this prep!

View attachment 28396​

View attachment 28397

passed on the parent's restaurant of the multiple Ski downhill world chapions Didier Cuche
View attachment 28398

​

Nutrition (P2 Day)​

• Standard Phase 2 meals
• Added a post-ride shake: 1 scoop whey + 50 g cluster dextrin
• Evening: included 200 g grilled duck to increase protein and fat intake slightly after a longer cardio effort

​

Supplements​

• Morning: Omega 3, D3/K2, CoQ10, NAC, Glutathione, Chromium
• Intra: EAA
• Post: Whey + Dextrin
• Evening: Glycine (for recovery + sleep support)
• Still using L-Carnitine before cardio and GH in the AM as planned

@xyle9999 Very impressive training session, man. And the pictures. Look incredible. I'm sure it looks beautiful, when there's snow on the ground.

 

[xyle9999]

Hey team,


Today was my second day in the new 3-month program. I trained shoulders and abs in the morning, and went for a nice afternoon hike to keep recovery active and metabolism high.


Abs were tough (still adapting), but solid session overall

Morning Weight Training – Shoulders & Abs

Smith Machine Military Press

• 20 x 30 kg
• 15 x 34 kg
• 12 x 36 kg
• 10 x 36 kg
• 8 x 39 kg
• 6 x 40 kg

Dumbbell Lateral Raises (weight per hand)

• 15 x 16 kg
• 10 x 18 kg
• 10 x 20 kg
• 10 x 20 kg

Wide-Grip Upright Rows (barbell)

• 12 x 20 kg
• 10 x 30 kg
• 10 x 34 kg
• 10 x 34 kg

Cable Rear Delt Fly (high pulley)
• 15 x 10 kg
• 12 x 19 kg
• 10 x 19 kg
• 10 x 19 kg
• Dropset: 10 x 19 → 8 x 10 → 8 x 10

Core Work (Brutal ):

Hanging Leg Raises (strict control, hard to keep legs above 90°)
• 17 reps
• 13 reps
• 12 reps
• 12 reps

Incline Bench Leg Tucks / Reverse Crunches
• 9 reps
• 10 reps
• 8 reps
• 6 reps

Still adjusting to the intensity of the ab work in this new cycle — it’s humbling but I know I’ll improve fast.

Afternoon Active Recovery – Hike
• Distance: 4.69 km
• Elevation gain: 189 m
• Duration: 1h10
• Steps: 7,238
• Avg HR: 97 bpm
• Calories burned: 372 kcal

Easy tempo, mostly zone 2 cardio. Great way to enjoy the outdoors and stay moving.

Nutrition – Phase 1 (P1)

• Midday: 200 g beef (instead of chicken), salad (instead of cooked veggies)
• Dinner: Salmon (instead of white fish)

Everything else according to the plan, solid digestion and energy today.

 

[xyle9999]

@xyle9999 bros you lookin like having a good time. that look like something from the movies. i'm sure lake super cold

Yea man with the consistent training going climbing mountain with my bicycle is really fun I really love this.

Regarding the lake not so cold I guess now around 14 degree but on summer is go up 20 people to swim there