Approved Log My first cycle log

[xyle9999]

Nice work on the lateral raises

Thank you

 

[ROIDDERS]

Week 7 Update – Strength Gains, PRs, Zwift Performance & New Supps Added ​

Training phase: Start of week 7 of my cycle and I’m feeling absolutely solid. Strength is climbing with several personal records this morning in the gym, and recovery is sharp. I believe the Turinabol + Testosterone are giving me that edge in power, and GH (HGH) is clearly helping with sleep quality and recovery.

Cardio has noticeably improved — especially on the bike. I beat my previous record on a local climb (which I’ve been doing for years) by over 1 full minute. Focus is dialed in, libido is strong, overall I feel in control and thriving.

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

Smith Machine Overhead Press

• 30×30 kg
• 15×34 kg
• 12×36 kg
• 10×36 kg
• 8×39 kg
• 6×42 kg (PR)

Dumbbell Lateral Raises (weight per hand)

• 15×16 kg
• 10×18 kg
• 10×20 kg
• 10×23 kg (PR)

Wide Grip Upright Rows (barbell)

• 12×20 kg
• 10×30 kg
• 10×34 kg
• 10×37 kg (PR)

Cable Rear Delt Fly (high pulley)

• 15×10 kg
• 12×19 kg
• 10×19 kg
• 10×28 kg (PR)
• Drop set: 10–8–8 (28, 19, 10 kg)

Hanging Leg Raises (abs)

• 20 reps
• 15 reps
• 12 reps
• 12 reps

Incline Bench Hip Lifts

• 9 reps
• 10 reps
• 11 reps
• 10 reps

Afternoon Zwift Ride – Island Hopper in Makuri Islands​

Ride Time: 40:30
Distance: 17.92 km
Elevation Gain: 131 m
Avg Speed: 26.6 km/h
Avg Power: 139 W
Max Power: 901 W
Weighted Avg Power: 195 W

Sprints:

• 616W over 30 seconds ( PR!)
• Two segment efforts at 471W and 698W
  HR Zones: 79% in Zone 2
  Training Focus: Recovery + 4 max sprints
  Calories Burned: 321 kcal

Supplement Protocol (P1 phase – current)​

• HGH: 4 IU/day, 6 days/week (morning)
• T4: 25 mcg/day
• Testosterone Cypionate: 125 mg Monday & Thursday
• Turinabol: 30 mg/day (5 days/week)
• ZMA + Glycine: pre-bed for sleep support
• Probiotics: daily
• Ashwagandha: 300–500 mg/day
• Whey + Casein: split between post-workout and pre-sleep
• NEWLY ADDED:
  • Taurine: 2 g pre-workout (cardio support + cramps prevention)
  • R-ALA: 200 mg with carb-heavy meals (glucose disposal + antioxidant)

Notes​

Feeling fantastic this week. I’m really starting to see the full benefit of the cycle. Both strength and endurance are on the rise, and recovery is better than it’s ever been.

Will continue tracking data closely — especially comparing my regular bike routes and gym logbook.

HGH is an amazing peptide if you can afford it. how is the 4iu's going in terms of side effects let us know. i get carpal tunnel sometimes at that dose
@xyle9999

 

[xyle9999]

HGH is an amazing peptide if you can afford it. how is the 4iu's going in terms of side effects let us know. i get carpal tunnel sometimes at that dose
@xyle9999

I have really zero side effect,

 

[2Thick]

Week 7 Update – Strength Gains, PRs, Zwift Performance & New Supps Added ​

Training phase: Start of week 7 of my cycle and I’m feeling absolutely solid. Strength is climbing with several personal records this morning in the gym, and recovery is sharp. I believe the Turinabol + Testosterone are giving me that edge in power, and GH (HGH) is clearly helping with sleep quality and recovery.

Cardio has noticeably improved — especially on the bike. I beat my previous record on a local climb (which I’ve been doing for years) by over 1 full minute. Focus is dialed in, libido is strong, overall I feel in control and thriving.

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

Smith Machine Overhead Press

• 30×30 kg
• 15×34 kg
• 12×36 kg
• 10×36 kg
• 8×39 kg
• 6×42 kg (PR)

Dumbbell Lateral Raises (weight per hand)

• 15×16 kg
• 10×18 kg
• 10×20 kg
• 10×23 kg (PR)

Wide Grip Upright Rows (barbell)

• 12×20 kg
• 10×30 kg
• 10×34 kg
• 10×37 kg (PR)

Cable Rear Delt Fly (high pulley)

• 15×10 kg
• 12×19 kg
• 10×19 kg
• 10×28 kg (PR)
• Drop set: 10–8–8 (28, 19, 10 kg)

Hanging Leg Raises (abs)

• 20 reps
• 15 reps
• 12 reps
• 12 reps

Incline Bench Hip Lifts

• 9 reps
• 10 reps
• 11 reps
• 10 reps

Afternoon Zwift Ride – Island Hopper in Makuri Islands​

Ride Time: 40:30
Distance: 17.92 km
Elevation Gain: 131 m
Avg Speed: 26.6 km/h
Avg Power: 139 W
Max Power: 901 W
Weighted Avg Power: 195 W

Sprints:

• 616W over 30 seconds ( PR!)
• Two segment efforts at 471W and 698W
  HR Zones: 79% in Zone 2
  Training Focus: Recovery + 4 max sprints
  Calories Burned: 321 kcal

Supplement Protocol (P1 phase – current)​

• HGH: 4 IU/day, 6 days/week (morning)
• T4: 25 mcg/day
• Testosterone Cypionate: 125 mg Monday & Thursday
• Turinabol: 30 mg/day (5 days/week)
• ZMA + Glycine: pre-bed for sleep support
• Probiotics: daily
• Ashwagandha: 300–500 mg/day
• Whey + Casein: split between post-workout and pre-sleep
• NEWLY ADDED:
  • Taurine: 2 g pre-workout (cardio support + cramps prevention)
  • R-ALA: 200 mg with carb-heavy meals (glucose disposal + antioxidant)

Notes​

Feeling fantastic this week. I’m really starting to see the full benefit of the cycle. Both strength and endurance are on the rise, and recovery is better than it’s ever been.

Will continue tracking data closely — especially comparing my regular bike routes and gym logbook.

@xyle9999 Proud of you, man. This is a good setup. new zealand must be an amazing place !

 

[xyle9999]

Leg Day + Trail Ride – Power + Endurance Gains in Full Swing!​

Crushed a big leg session early this morning, then hit the trails later in the day with my new Trek MTB. Strength and endurance are climbing fast, and I can really feel my physique starting to shift. Let’s break it down:

​

Morning Workout – Leg Day (5:50 AM)​

Smith Machine Back Squat

• 20×20 kg
• 15×30 kg
• 12×40 kg
• 10×50 kg
• 8×60 kg
• 6×80 kg (PR)

Seated Leg Extension

• 15×40 kg
• 12×50 kg
• 10×60 kg
• 10×66.5 kg (PR)
• Drop set: 10–8–8 (60 → 50 → 40 kg)

Deadlift

• 15×50 kg
• 12×60 kg
• 10×70 kg
• 8×82 kg (PR)

Lying Leg Curl

• 15×20 kg
• 12×25 kg
• 10×30 kg
• 8×34.5 kg (PR)

Standing Calf Raise (Smith Machine)

• 20×90 kg
• 15×120 kg
• 12×140 kg
• 10×140 kg
• 3×10×154 kg (PR)

​

Afternoon MTB Ride – Loving the New Trek Beast!​

Ride Summary

• Distance: 22.22 km
• Elevation Gain: 824 m
• Max Altitude: 1,255 m
• Ride Time: 1h37m43s
• Total Time: 1h47m46s
• Avg Speed: 13.6 km/h
• Max Speed: 78.3 km/h
• Estimated Avg Power: 176 W
• Calories Burned: 1,024 kcal

Heart Rate Data

• Avg HR: 117 bpm
• Max HR: 139 bpm
• Zone 2: 73.9% (1h12min)
• Zone 1: 26.1%

​

Nutrition – P1 Base Strategy​

Clean, structured meals focusing on high protein and balanced macros


Slight increase in whey + casein protein doses this week to support recovery


Post-Ride: 50 g whey protein + 25 g dextrin for optimal glycogen + muscle repair

​

Current Body Comp + Feelings​

• Weight: 81 kg
• Body Fat: ~12%
• Strength up
• Recovery solid
• Energy and focus
• Physique: starting to see visible shifts, fuller muscles, tighter lines
• Libido, mood, and mental clarity all feeling great

Big week ahead — but feeling more motivated than ever. The combination of structure, nutrition, and consistency is really starting to pay off. Let’s keep it rolling!

 

[xyle9999]

@xyle9999 Proud of you, man. This is a good setup. new zealand must be an amazing place !

i will love to visit new zealand, but i live in Switzerland

 

[BodyMonster34]

Week 7 Update – Strength Gains, PRs, Zwift Performance & New Supps Added ​

Training phase: Start of week 7 of my cycle and I’m feeling absolutely solid. Strength is climbing with several personal records this morning in the gym, and recovery is sharp. I believe the Turinabol + Testosterone are giving me that edge in power, and GH (HGH) is clearly helping with sleep quality and recovery.

Cardio has noticeably improved — especially on the bike. I beat my previous record on a local climb (which I’ve been doing for years) by over 1 full minute. Focus is dialed in, libido is strong, overall I feel in control and thriving.

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

Smith Machine Overhead Press

• 30×30 kg
• 15×34 kg
• 12×36 kg
• 10×36 kg
• 8×39 kg
• 6×42 kg (PR)

Dumbbell Lateral Raises (weight per hand)

• 15×16 kg
• 10×18 kg
• 10×20 kg
• 10×23 kg (PR)

Wide Grip Upright Rows (barbell)

• 12×20 kg
• 10×30 kg
• 10×34 kg
• 10×37 kg (PR)

Cable Rear Delt Fly (high pulley)

• 15×10 kg
• 12×19 kg
• 10×19 kg
• 10×28 kg (PR)
• Drop set: 10–8–8 (28, 19, 10 kg)

Hanging Leg Raises (abs)

• 20 reps
• 15 reps
• 12 reps
• 12 reps

Incline Bench Hip Lifts

• 9 reps
• 10 reps
• 11 reps
• 10 reps

Afternoon Zwift Ride – Island Hopper in Makuri Islands​

Ride Time: 40:30
Distance: 17.92 km
Elevation Gain: 131 m
Avg Speed: 26.6 km/h
Avg Power: 139 W
Max Power: 901 W
Weighted Avg Power: 195 W

Sprints:

• 616W over 30 seconds ( PR!)
• Two segment efforts at 471W and 698W
  HR Zones: 79% in Zone 2
  Training Focus: Recovery + 4 max sprints
  Calories Burned: 321 kcal

Supplement Protocol (P1 phase – current)​

• HGH: 4 IU/day, 6 days/week (morning)
• T4: 25 mcg/day
• Testosterone Cypionate: 125 mg Monday & Thursday
• Turinabol: 30 mg/day (5 days/week)
• ZMA + Glycine: pre-bed for sleep support
• Probiotics: daily
• Ashwagandha: 300–500 mg/day
• Whey + Casein: split between post-workout and pre-sleep
• NEWLY ADDED:
  • Taurine: 2 g pre-workout (cardio support + cramps prevention)
  • R-ALA: 200 mg with carb-heavy meals (glucose disposal + antioxidant)

Notes​

Feeling fantastic this week. I’m really starting to see the full benefit of the cycle. Both strength and endurance are on the rise, and recovery is better than it’s ever been.

Will continue tracking data closely — especially comparing my regular bike routes and gym logbook.

bro you looking good on this. hgh, t4, test, tbol and what else? how about some tren?

@xyle9999

 

[xyle9999]

bro you looking good on this. hgh, t4, test, tbol and what else? how about some tren?

@xyle9999

I didn’t plan teen after week 8 I will stop tbol and replace by primobolan, then the last 4 weeks of the cycle I plan to add anavar and clen

 

[Ulter]

Week 7 Update – Strength Gains, PRs, Zwift Performance & New Supps Added ​

Training phase: Start of week 7 of my cycle and I’m feeling absolutely solid. Strength is climbing with several personal records this morning in the gym, and recovery is sharp. I believe the Turinabol + Testosterone are giving me that edge in power, and GH (HGH) is clearly helping with sleep quality and recovery.

Cardio has noticeably improved — especially on the bike. I beat my previous record on a local climb (which I’ve been doing for years) by over 1 full minute. Focus is dialed in, libido is strong, overall I feel in control and thriving.

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

Smith Machine Overhead Press

• 30×30 kg
• 15×34 kg
• 12×36 kg
• 10×36 kg
• 8×39 kg
• 6×42 kg (PR)

Dumbbell Lateral Raises (weight per hand)

• 15×16 kg
• 10×18 kg
• 10×20 kg
• 10×23 kg (PR)

Wide Grip Upright Rows (barbell)

• 12×20 kg
• 10×30 kg
• 10×34 kg
• 10×37 kg (PR)

Cable Rear Delt Fly (high pulley)

• 15×10 kg
• 12×19 kg
• 10×19 kg
• 10×28 kg (PR)
• Drop set: 10–8–8 (28, 19, 10 kg)

Hanging Leg Raises (abs)

• 20 reps
• 15 reps
• 12 reps
• 12 reps

Incline Bench Hip Lifts

• 9 reps
• 10 reps
• 11 reps
• 10 reps

Afternoon Zwift Ride – Island Hopper in Makuri Islands​

Ride Time: 40:30
Distance: 17.92 km
Elevation Gain: 131 m
Avg Speed: 26.6 km/h
Avg Power: 139 W
Max Power: 901 W
Weighted Avg Power: 195 W

Sprints:

• 616W over 30 seconds ( PR!)
• Two segment efforts at 471W and 698W
  HR Zones: 79% in Zone 2
  Training Focus: Recovery + 4 max sprints
  Calories Burned: 321 kcal

Supplement Protocol (P1 phase – current)​

• HGH: 4 IU/day, 6 days/week (morning)
• T4: 25 mcg/day
• Testosterone Cypionate: 125 mg Monday & Thursday
• Turinabol: 30 mg/day (5 days/week)
• ZMA + Glycine: pre-bed for sleep support
• Probiotics: daily
• Ashwagandha: 300–500 mg/day
• Whey + Casein: split between post-workout and pre-sleep
• NEWLY ADDED:
  • Taurine: 2 g pre-workout (cardio support + cramps prevention)
  • R-ALA: 200 mg with carb-heavy meals (glucose disposal + antioxidant)

Notes​

Feeling fantastic this week. I’m really starting to see the full benefit of the cycle. Both strength and endurance are on the rise, and recovery is better than it’s ever been.

Will continue tracking data closely — especially comparing my regular bike routes and gym logbook.

looking good on this training. lots of good things happening. and i love your supps list

@xyle9999

 

[RoySimpson]

Week 7 Update – Strength Gains, PRs, Zwift Performance & New Supps Added ​

Training phase: Start of week 7 of my cycle and I’m feeling absolutely solid. Strength is climbing with several personal records this morning in the gym, and recovery is sharp. I believe the Turinabol + Testosterone are giving me that edge in power, and GH (HGH) is clearly helping with sleep quality and recovery.

Cardio has noticeably improved — especially on the bike. I beat my previous record on a local climb (which I’ve been doing for years) by over 1 full minute. Focus is dialed in, libido is strong, overall I feel in control and thriving.

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

Smith Machine Overhead Press

• 30×30 kg
• 15×34 kg
• 12×36 kg
• 10×36 kg
• 8×39 kg
• 6×42 kg (PR)

Dumbbell Lateral Raises (weight per hand)

• 15×16 kg
• 10×18 kg
• 10×20 kg
• 10×23 kg (PR)

Wide Grip Upright Rows (barbell)

• 12×20 kg
• 10×30 kg
• 10×34 kg
• 10×37 kg (PR)

Cable Rear Delt Fly (high pulley)

• 15×10 kg
• 12×19 kg
• 10×19 kg
• 10×28 kg (PR)
• Drop set: 10–8–8 (28, 19, 10 kg)

Hanging Leg Raises (abs)

• 20 reps
• 15 reps
• 12 reps
• 12 reps

Incline Bench Hip Lifts

• 9 reps
• 10 reps
• 11 reps
• 10 reps

Afternoon Zwift Ride – Island Hopper in Makuri Islands​

Ride Time: 40:30
Distance: 17.92 km
Elevation Gain: 131 m
Avg Speed: 26.6 km/h
Avg Power: 139 W
Max Power: 901 W
Weighted Avg Power: 195 W

Sprints:

• 616W over 30 seconds ( PR!)
• Two segment efforts at 471W and 698W
  HR Zones: 79% in Zone 2
  Training Focus: Recovery + 4 max sprints
  Calories Burned: 321 kcal

Supplement Protocol (P1 phase – current)​

• HGH: 4 IU/day, 6 days/week (morning)
• T4: 25 mcg/day
• Testosterone Cypionate: 125 mg Monday & Thursday
• Turinabol: 30 mg/day (5 days/week)
• ZMA + Glycine: pre-bed for sleep support
• Probiotics: daily
• Ashwagandha: 300–500 mg/day
• Whey + Casein: split between post-workout and pre-sleep
• NEWLY ADDED:
  • Taurine: 2 g pre-workout (cardio support + cramps prevention)
  • R-ALA: 200 mg with carb-heavy meals (glucose disposal + antioxidant)

Notes​

Feeling fantastic this week. I’m really starting to see the full benefit of the cycle. Both strength and endurance are on the rise, and recovery is better than it’s ever been.

Will continue tracking data closely — especially comparing my regular bike routes and gym logbook.

@xyle9999 up that protein bro!

 

[CEO]

Week 7 Update – Strength Gains, PRs, Zwift Performance & New Supps Added ​

Training phase: Start of week 7 of my cycle and I’m feeling absolutely solid. Strength is climbing with several personal records this morning in the gym, and recovery is sharp. I believe the Turinabol + Testosterone are giving me that edge in power, and GH (HGH) is clearly helping with sleep quality and recovery.

Cardio has noticeably improved — especially on the bike. I beat my previous record on a local climb (which I’ve been doing for years) by over 1 full minute. Focus is dialed in, libido is strong, overall I feel in control and thriving.

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

Smith Machine Overhead Press

• 30×30 kg
• 15×34 kg
• 12×36 kg
• 10×36 kg
• 8×39 kg
• 6×42 kg (PR)

Dumbbell Lateral Raises (weight per hand)

• 15×16 kg
• 10×18 kg
• 10×20 kg
• 10×23 kg (PR)

Wide Grip Upright Rows (barbell)

• 12×20 kg
• 10×30 kg
• 10×34 kg
• 10×37 kg (PR)

Cable Rear Delt Fly (high pulley)

• 15×10 kg
• 12×19 kg
• 10×19 kg
• 10×28 kg (PR)
• Drop set: 10–8–8 (28, 19, 10 kg)

Hanging Leg Raises (abs)

• 20 reps
• 15 reps
• 12 reps
• 12 reps

Incline Bench Hip Lifts

• 9 reps
• 10 reps
• 11 reps
• 10 reps

Afternoon Zwift Ride – Island Hopper in Makuri Islands​

Ride Time: 40:30
Distance: 17.92 km
Elevation Gain: 131 m
Avg Speed: 26.6 km/h
Avg Power: 139 W
Max Power: 901 W
Weighted Avg Power: 195 W

Sprints:

• 616W over 30 seconds ( PR!)
• Two segment efforts at 471W and 698W
  HR Zones: 79% in Zone 2
  Training Focus: Recovery + 4 max sprints
  Calories Burned: 321 kcal

Supplement Protocol (P1 phase – current)​

• HGH: 4 IU/day, 6 days/week (morning)
• T4: 25 mcg/day
• Testosterone Cypionate: 125 mg Monday & Thursday
• Turinabol: 30 mg/day (5 days/week)
• ZMA + Glycine: pre-bed for sleep support
• Probiotics: daily
• Ashwagandha: 300–500 mg/day
• Whey + Casein: split between post-workout and pre-sleep
• NEWLY ADDED:
  • Taurine: 2 g pre-workout (cardio support + cramps prevention)
  • R-ALA: 200 mg with carb-heavy meals (glucose disposal + antioxidant)

Notes​

Feeling fantastic this week. I’m really starting to see the full benefit of the cycle. Both strength and endurance are on the rise, and recovery is better than it’s ever been.

Will continue tracking data closely — especially comparing my regular bike routes and gym logbook.

bros i love this
supplements are good quality. taurine good for bad pumps and nutrition. underrated supplement i agree

@xyle9999

 

[GHgut4life]

i will love to visit new zealand, but i live in Switzerland

we Americans wee dont know the world well bro lol many here think you live in NZ @xyle9999

 

[xyle9999]

we Americans wee dont know the world well bro lol many here think you live in NZ @xyle9999

hahah no worries, i guess swizerland is smaller than a states in the US

 

[xyle9999]

bros i love this
supplements are good quality. taurine good for bad pumps and nutrition. underrated supplement i agree

@xyle9999

thanks bros,

 

[BodyMonster34]

I didn’t plan teen after week 8 I will stop tbol and replace by primobolan, then the last 4 weeks of the cycle I plan to add anavar and clen

bro do tren ace then, it make the man

 

[2Thick]

i will love to visit new zealand, but i live in Switzerland

ah okay. the island is in new zealand i thought

 

[xyle9999]

Friday Update – Chest & Triceps + MTB Ride

Morning Session – Chest & Triceps (5:50 AM)

Crushed this one with multiple PRs!

• Incline Dumbbell Flys
  20x23kg, 15x27, 12x32, 10x32, 8x36 (PR)
• Flat Dumbbell Press
  15x40kg, 15x44, 10x50 (PR), 8x54 (PR), 6x58 (PR)
• Pull-Over
  15x22.5kg, 12x24, 10x27 (PR), 10x29 (PR)
• Flat Dumbbell Flys
  10x27kg, 15x32, 12x32, 10x32
• Close-Grip Dips (Weighted)
  15x +1kg, 12x +2.5kg, 10x +4.5kg, 8x +6kg (PR)
• Overhead Cable Extensions
  15x27.5kg, 12x32, 10x36.5, 10x41,

MTB Ride – Afternoon Session with Solid Climb

Loving my new Trek MTB, and today’s ride had a punchy start and amazing scenery!

Ride Summary:

• Distance: 22.35 km
• Elevation Gain: 780 m
• Moving Time: 1h35
• Total Time: 1h47
• Avg Speed: 13.6 km/h
• Max Speed: 78.3 km/h
• Estimated Avg Power: 176 W
• Calories: 1024 kcal
• Avg HR: 117 bpm
• Max HR: 139 bpm
• Zone 2 time: 73.9% of the ride (1h12)
• Zone 1 time: 26.1%

Diet – Still Following P1

• Slight bump in protein intake: increased whey & casein grams to match higher workload
• Keeping P1 structure solid: balanced breakfast, structured around training, minimal damage post-vacation

 

[25homes]

Nice work on pr

 

[starboy]

Friday Update – Chest & Triceps + MTB Ride

Morning Session – Chest & Triceps (5:50 AM)

Crushed this one with multiple PRs!

• Incline Dumbbell Flys
  20x23kg, 15x27, 12x32, 10x32, 8x36 (PR)
• Flat Dumbbell Press
  15x40kg, 15x44, 10x50 (PR), 8x54 (PR), 6x58 (PR)
• Pull-Over
  15x22.5kg, 12x24, 10x27 (PR), 10x29 (PR)
• Flat Dumbbell Flys
  10x27kg, 15x32, 12x32, 10x32
• Close-Grip Dips (Weighted)
  15x +1kg, 12x +2.5kg, 10x +4.5kg, 8x +6kg (PR)
• Overhead Cable Extensions
  15x27.5kg, 12x32, 10x36.5, 10x41,

MTB Ride – Afternoon Session with Solid Climb

Loving my new Trek MTB, and today’s ride had a punchy start and amazing scenery!

Ride Summary:

• Distance: 22.35 km
• Elevation Gain: 780 m
• Moving Time: 1h35
• Total Time: 1h47
• Avg Speed: 13.6 km/h
• Max Speed: 78.3 km/h
• Estimated Avg Power: 176 W
• Calories: 1024 kcal
• Avg HR: 117 bpm
• Max HR: 139 bpm
• Zone 2 time: 73.9% of the ride (1h12)
• Zone 1 time: 26.1%

Diet – Still Following P1

• Slight bump in protein intake: increased whey & casein grams to match higher workload
• Keeping P1 structure solid: balanced breakfast, structured around training, minimal damage post-vacation

your body must be thirsty with this cardio you strong AF

 

[Noah Wixx]

Back from Holiday – Starting the Week Strong


Monday Recap – June 3rd


Morning Chest & Biceps Session – Back to the Iron

Started the day at 5:50 AM with a focused chest workout. Full volume and intensity:


Chest – Pecs Training

• Incline Smith Machine Press:
  20×30kg, 15×40kg, 12×46kg, 10×49kg
  → Drop set: 10-8-8 with 49 → 40 → 40kg
• Flat Dumbbell Press:
  15×41kg, 12×41kg, 10×48kg ×3 sets
• High Cable Crossover:
  15×19kg, 12×28kg, 10×37kg, 10×46kg, 10×55kg
• Incline Dumbbell Flys:
  15×27kg, 12×32kg, 10×36kg
  → Drop set: 10-8-8 with 36 → 27 → 27kg

First Ride with the Trek Pro-Caliber 9.5 – MTB Debut

Finally took my new MTB out for a spin :

• 12.76 km | +521 m elevation gain
• Time: 54:27 moving | 608 kcal burned
• Average Power: 192W | Max Speed: 63.5 km/h
• Avg HR: 122 bpm | Mostly in Zone 2 (moderate)

View attachment 28798
View attachment 28799
Smooth ride with strong climbs. Perfect combo of endurance and active recovery. The new setup feels solid — light, stiff and reactive.

Diet & Supplementation – Post-Holiday Phase 1 (P1)

Now back from vacation and re-establishing my structure:

Morning: Normal breakfast + daily HGH/T4
Pre-workout: EAAs + warm-up
Post-training: 50g whey isolate + 50g dextrin
Lunch: Lean protein (chicken) + potatoes + greens
Snack: Protein shake + almonds
Dinner: Broccoli, perch filet
Before bed: Casein + almond milk + chicken & vegetables


Plan for the Week:

• Full return to resistance training
• One or two MTB sessions depending on weather
• Skip P2 this Wednesday → shift it to Saturday (cut phase)
• Monitoring weight & body comp after holidays

Feeling charged again — let’s lock in and crush June.

Congratulations on the personal records