Approved Log My first cycle log

[BodyMonster34]

Daily Log – Cut Phase Sunday

Morning (Fasted):

1h16 Road Bike Ride

Total Time: 1:16:01
Distance: ~32 km (100% paved)
Elevation gain: 358 m
Avg HR: 130 bpm | Max HR: 153 bpm
Avg Power: 184 W | Max Power: 590 W
Calories burned: 861 kcal
Training Effect: Aerobic 3.4 | Anaerobic 1.4
Time in the saddle: 1:01:33
Sweat loss estimation: ~765 ml


Felt great riding tempo with solid endurance work this morning. Kept it steady and efficient throughout with short bursts.


Afternoon (15:30): Shoulders & abs

Workout:

1. Machine Shoulder Press – 6 sets of 20, 15, 12, 10, 8, 6 reps
2. Lateral Raises (DBs) – 4 sets of 15, 10, 10, 10 reps
3. Standing Row (Wide Grip) – 4 sets of 12, 10, 10, 10 reps
4. Cable Rear Delt Fly – 5 sets of 15, 12, 10, 10, 10 + 2 drop sets
5. Hanging Leg Raises – 4 sets of 20, 15, 12, 12 reps
6. Incline Bench Reverse Crunches – 4 sets of 20 reps

Volume and burn were there. Strong focus on form and contraction.


Nutrition:


2,000 kcal – start of the cutting phase


Feeling sharp, recovery good, and cut officially started. Let’s keep pushing!

@xyle9999 bro you looking good. i like the training. nice job on the workouts

 

[CEO]

Daily Log – Cut Phase Sunday

Morning (Fasted):

1h16 Road Bike Ride

Total Time: 1:16:01
Distance: ~32 km (100% paved)
Elevation gain: 358 m
Avg HR: 130 bpm | Max HR: 153 bpm
Avg Power: 184 W | Max Power: 590 W
Calories burned: 861 kcal
Training Effect: Aerobic 3.4 | Anaerobic 1.4
Time in the saddle: 1:01:33
Sweat loss estimation: ~765 ml


Felt great riding tempo with solid endurance work this morning. Kept it steady and efficient throughout with short bursts.


Afternoon (15:30): Shoulders & abs

Workout:

1. Machine Shoulder Press – 6 sets of 20, 15, 12, 10, 8, 6 reps
2. Lateral Raises (DBs) – 4 sets of 15, 10, 10, 10 reps
3. Standing Row (Wide Grip) – 4 sets of 12, 10, 10, 10 reps
4. Cable Rear Delt Fly – 5 sets of 15, 12, 10, 10, 10 + 2 drop sets
5. Hanging Leg Raises – 4 sets of 20, 15, 12, 12 reps
6. Incline Bench Reverse Crunches – 4 sets of 20 reps

Volume and burn were there. Strong focus on form and contraction.


Nutrition:


2,000 kcal – start of the cutting phase


Feeling sharp, recovery good, and cut officially started. Let’s keep pushing!

@xyle9999 bros very nice job on this one. the hanging leg raises and incline bench reverse crunches are on point. its looking good!

 

[xyle9999]

@xyle9999 bros very nice job on this one. the hanging leg raises and incline bench reverse crunches are on point. its looking good!

Thanks bros

 

[xyle9999]

July 21st - Double Session


Morning – Chest session (Pecs)


Smith Machine Incline Press – 5 sets: 20, 15, 12, 10, 10+2DS
Flat Dumbbell Press – 5 sets: 15, 12, 10, 10, 10
High Cable Flys – 5 sets: 15, 12, 10, 10, 10
Incline Flys – 4 sets: 15, 12, 10, 10 + 2DS

Chest pump was real. Great focus and tempo work.


AfternoonVirtual Ride (Zwift - “Hell of the North - France”)

14.48 km in 32:18
105 m elevation gain
️ Avg speed: 26.9 km/h
Avg power: 119W


Solid ride on the cobbles of Zwift’s version of Northern France. Legs were still waking up but good burn.

Diet:


2000 kcal - First week of cutting phase

Moderate carb cycling
Hydration on point

Clen not started yet – loading phase planned

 

[ROIDDERS]

Daily Log – Cut Phase Sunday

Morning (Fasted):

1h16 Road Bike Ride

Total Time: 1:16:01
Distance: ~32 km (100% paved)
Elevation gain: 358 m
Avg HR: 130 bpm | Max HR: 153 bpm
Avg Power: 184 W | Max Power: 590 W
Calories burned: 861 kcal
Training Effect: Aerobic 3.4 | Anaerobic 1.4
Time in the saddle: 1:01:33
Sweat loss estimation: ~765 ml


Felt great riding tempo with solid endurance work this morning. Kept it steady and efficient throughout with short bursts.


Afternoon (15:30): Shoulders & abs

Workout:

1. Machine Shoulder Press – 6 sets of 20, 15, 12, 10, 8, 6 reps
2. Lateral Raises (DBs) – 4 sets of 15, 10, 10, 10 reps
3. Standing Row (Wide Grip) – 4 sets of 12, 10, 10, 10 reps
4. Cable Rear Delt Fly – 5 sets of 15, 12, 10, 10, 10 + 2 drop sets
5. Hanging Leg Raises – 4 sets of 20, 15, 12, 12 reps
6. Incline Bench Reverse Crunches – 4 sets of 20 reps

Volume and burn were there. Strong focus on form and contraction.


Nutrition:


2,000 kcal – start of the cutting phase


Feeling sharp, recovery good, and cut officially started. Let’s keep pushing!

wow i have to give you a lot of respect for over an hour on the bicycle. 32KM is no joke. that is a far distance ! stay safe out there @xyle9999

 

[xyle9999]

wow i have to give you a lot of respect for over an hour on the bicycle. 32KM is no joke. that is a far distance ! stay safe out there @xyle9999

it was an easy coffe ride, i love cycling this is my 2 sport body building and cycling

 

[ROIDDERS]

it was an easy coffe ride, i love cycling this is my 2 sport body building and cycling

its great cardio for sure and the weather where you are is awesome for it!

 

[xyle9999]

Daily Log – July 22nd​

Training Focus: Back & Biceps (Strength) + Endurance Ride

Objective: Lean phase (Cyclic Diet) – High output day

Morning Session – Weight Training (6:00 AM)​

Split: Back & Biceps

Duration: ~70 minutes

Workout Structure:

Exercise	Sets x Reps
Lat Pulldown (front)	5 x 20, 15, 12, 10, 10 + 2 drop sets
Seated Cable Row (neutral grip)	4 x 15, 15, 12, 10
One-arm Lat Pulldown	4 x 12, 10, 10, 10
One-arm Dumbbell Row	4 x 12, 10, 10, 10
Barbell Curl	4 x 15, 22, 22, 22
Hammer Preacher Curl	4 x 12, 10, 8, 8

Post-Session:

• 10-minute incline treadmill walk (steady state cardio)

---

Afternoon Session – Road Cycling (16:30)​

Bike: Trek Émonda SL5
Distance: 47.41 km
Elevation Gain: +816 m
Time Moving: 1h56
Calories Burned: ~1394 kcal
Power:

• Avg Power: 176 W
• NP: 200 W
• Max Power: 793 W
• 20-min Max Avg: 224 W
  Heart Rate:
• Avg HR: 126 bpm (Zone 2)
• Max HR: 147 bpm
  Cadence:
• Avg: 81 RPM
• Max: 114 RPM
  Respiratory Rate: Avg: 33 brpm
  Temperature: Avg: 21°C
  Stamina Drop: 100% ➝ 69%
  Training Effect:
• Aerobic: 3.8
• Anaerobic: 0.0
• Main Benefit: Tempo endurance

Nutrition:

• Fluid Loss Estimate: 1160 ml
• Liquid Consumed: 1312 ml
• Calories Consumed During Ride: 300 kcal
• Net Deficit from Ride: ~1094 kcal

---

​

Total Daily Effort Summary​

• Weight Training: ~70 min
• Cycling: ~2h
• Total Active Time: ~3h10
• Total Calories Burned (est.): ~1800–2000 kcal
• Training Type: Double session – muscular + aerobic endurance
• Goal: Maximize fat loss while maintaining lean mass

 

[Ulter]

Specially on cut we bought only was is needed and like that there is nothing else at home so no way to cheat it

That's definitely the way to do it.

 

[Tiger Salman Khan]

Daily Log – July 22nd​

Training Focus: Back & Biceps (Strength) + Endurance Ride

Objective: Lean phase (Cyclic Diet) – High output day

Morning Session – Weight Training (6:00 AM)​

Split: Back & Biceps

Duration: ~70 minutes

Workout Structure:

Exercise	Sets x Reps
Lat Pulldown (front)	5 x 20, 15, 12, 10, 10 + 2 drop sets
Seated Cable Row (neutral grip)	4 x 15, 15, 12, 10
One-arm Lat Pulldown	4 x 12, 10, 10, 10
One-arm Dumbbell Row	4 x 12, 10, 10, 10
Barbell Curl	4 x 15, 22, 22, 22
Hammer Preacher Curl	4 x 12, 10, 8, 8

Post-Session:

• 10-minute incline treadmill walk (steady state cardio)

---

Afternoon Session – Road Cycling (16:30)​

Bike: Trek Émonda SL5
Distance: 47.41 km
Elevation Gain: +816 m
Time Moving: 1h56
Calories Burned: ~1394 kcal
Power:

• Avg Power: 176 W
• NP: 200 W
• Max Power: 793 W
• 20-min Max Avg: 224 W
  Heart Rate:
• Avg HR: 126 bpm (Zone 2)
• Max HR: 147 bpm
  Cadence:
• Avg: 81 RPM
• Max: 114 RPM
  Respiratory Rate: Avg: 33 brpm
  Temperature: Avg: 21°C
  Stamina Drop: 100% ➝ 69%
  Training Effect:
• Aerobic: 3.8
• Anaerobic: 0.0
• Main Benefit: Tempo endurance

Nutrition:

• Fluid Loss Estimate: 1160 ml
• Liquid Consumed: 1312 ml
• Calories Consumed During Ride: 300 kcal
• Net Deficit from Ride: ~1094 kcal

---

​

Total Daily Effort Summary​

• Weight Training: ~70 min
• Cycling: ~2h
• Total Active Time: ~3h10
• Total Calories Burned (est.): ~1800–2000 kcal
• Training Type: Double session – muscular + aerobic endurance
• Goal: Maximize fat loss while maintaining lean mass

View attachment 30210
View attachment 30211
View attachment 30212

@xyle9999 Good views man....nice place to cycle........

 

[xyle9999]

Full High Carb Day – Back on Track!

Hey team! Hope you’re all smashing it


Here’s the update from my day:

Morning Fasted Cardio

• 20 minutes incline treadmill walk (zone 2, steady pace)

Late Morning Gym Session

Shoulders & Abs

• Seated Shoulder Press: 4x12
• Lateral Raises: 4x15
• Rear Delt Cable Flys: 4x12
• Dumbbell Front Raises: 3x10
• Hanging Leg Raises: 4x15
• Cable Crunches: 4x15

Afternoon Outdoor MTB Ride – 1h30

Super chill ride, steady climbing followed by a fun descent

Perfect way to end the day and burn through those high carbs.


Nutrition

• High Carb Day
• Around 2500 kcal, no extra food added today – just following the plan as is.
  Recovery felt solid, energy stable all day.

fee pictures here you can see down my village

Let’s keep it tight for the cut – consistency is the key.


See you tomorrow with more action!

 

[ballin2504]

And food ready for the week

@xyle9999 great work with the prep man. That’s the hardest part.

 

[GHgut4life]

Daily Log – July 22nd​

Training Focus: Back & Biceps (Strength) + Endurance Ride

Objective: Lean phase (Cyclic Diet) – High output day

Morning Session – Weight Training (6:00 AM)​

Split: Back & Biceps

Duration: ~70 minutes

Workout Structure:

Exercise	Sets x Reps
Lat Pulldown (front)	5 x 20, 15, 12, 10, 10 + 2 drop sets
Seated Cable Row (neutral grip)	4 x 15, 15, 12, 10
One-arm Lat Pulldown	4 x 12, 10, 10, 10
One-arm Dumbbell Row	4 x 12, 10, 10, 10
Barbell Curl	4 x 15, 22, 22, 22
Hammer Preacher Curl	4 x 12, 10, 8, 8

Post-Session:

• 10-minute incline treadmill walk (steady state cardio)

---

Afternoon Session – Road Cycling (16:30)​

Bike: Trek Émonda SL5
Distance: 47.41 km
Elevation Gain: +816 m
Time Moving: 1h56
Calories Burned: ~1394 kcal
Power:

• Avg Power: 176 W
• NP: 200 W
• Max Power: 793 W
• 20-min Max Avg: 224 W
  Heart Rate:
• Avg HR: 126 bpm (Zone 2)
• Max HR: 147 bpm
  Cadence:
• Avg: 81 RPM
• Max: 114 RPM
  Respiratory Rate: Avg: 33 brpm
  Temperature: Avg: 21°C
  Stamina Drop: 100% ➝ 69%
  Training Effect:
• Aerobic: 3.8
• Anaerobic: 0.0
• Main Benefit: Tempo endurance

Nutrition:

• Fluid Loss Estimate: 1160 ml
• Liquid Consumed: 1312 ml
• Calories Consumed During Ride: 300 kcal
• Net Deficit from Ride: ~1094 kcal

---

​

Total Daily Effort Summary​

• Weight Training: ~70 min
• Cycling: ~2h
• Total Active Time: ~3h10
• Total Calories Burned (est.): ~1800–2000 kcal
• Training Type: Double session – muscular + aerobic endurance
• Goal: Maximize fat loss while maintaining lean mass

View attachment 30210
View attachment 30211
View attachment 30212

Full High Carb Day – Back on Track!

Hey team! Hope you’re all smashing it


Here’s the update from my day:

Morning Fasted Cardio

• 20 minutes incline treadmill walk (zone 2, steady pace)

Late Morning Gym Session

Shoulders & Abs

• Seated Shoulder Press: 4x12
• Lateral Raises: 4x15
• Rear Delt Cable Flys: 4x12
• Dumbbell Front Raises: 3x10
• Hanging Leg Raises: 4x15
• Cable Crunches: 4x15

Afternoon Outdoor MTB Ride – 1h30

Super chill ride, steady climbing followed by a fun descent

Perfect way to end the day and burn through those high carbs.


Nutrition

• High Carb Day
• Around 2500 kcal, no extra food added today – just following the plan as is.
  Recovery felt solid, energy stable all day.

fee pictures here you can see down my village
View attachment 30248
View attachment 30249
View attachment 30250
Let’s keep it tight for the cut – consistency is the key.


See you tomorrow with more action!

you back on track and in nature brother looks really good @xyle9999 like beauty!

 

[xyle9999]

Thursday Double Session – Strength & Endurance


Started the day early at 6:00 AM with a serious leg day session at the gym:

• Back Squat: 6 sets (20 to 6 reps)
• Leg Extension: 5 sets + 2 Drop Sets
• Deadlift: 4 heavy sets (15 to 8 reps)
• Lying Leg Curl: 4 sets
• Standing Calf Raises: 7 sets

Focused on full range, time under tension, and progressive overload. Quads, hamstrings, glutes – all lit up.


Then at 5:30 PM, went out for a zone 2 cycling ride:

• Distance: 31.96 km
• Elevation gain: 367 m
• Duration: 1h15
• Avg. Power: 157 W
• Avg. Speed: 25.4 km/h
• Calories burned: 819 kcal

Mainly stayed in aerobic endurance and recovery zones, keeping a steady pace. Legs were tired but managed to hold good watts – building that hybrid engine. ️

 

[xyle9999]

Friday Recap – Pecs & Triceps + Road Bike Z2


Today was a solid hybrid day between strength training and endurance conditioning:

Morning Training – Chest & Triceps:

1. Flat Dumbbell Fly – 5 sets: 20, 15, 12, 10, 18 reps
2. Flat Dumbbell Press – 5 sets: 15, 12, 10, 8, 6 reps
3. Pull-Over – 4 sets: 15, 12, 10, 10 reps
4. Incline Dumbbell Fly – 4 sets: 20, 15, 12, 10 reps
5. Close-Grip Dips – 4 sets: 15, 12, 10, 8 reps
6. Overhead Rope Extension – 5 sets: 15, 12, 10, 10, 10 reps

Good focus on contraction and volume today, especially on the isolation work. Energy was clean and the pump felt great.


Evening Session – Road Bike Z2 (Endurance focus):


Distance: 31.11 km
Elevation gain: 277 m
Time: 1h09min
Average speed: 26.9 km/h
Max speed: 60.7 km/h
Average power: 148 W
NP: 168 W
FTP: 246 W
Calories: 715 kcal
Avg HR: 119 bpm
Stamina drop: 100% → 85%
Training effect:

• Aerobic: 2.8
• Anaerobic: 0.0
  → Focused zone 2 ride for active recovery and aerobic base maintenance.

 

[25homes]

Nice

 

[going2cycle]

Thursday Double Session – Strength & Endurance


Started the day early at 6:00 AM with a serious leg day session at the gym:

• Back Squat: 6 sets (20 to 6 reps)
• Leg Extension: 5 sets + 2 Drop Sets
• Deadlift: 4 heavy sets (15 to 8 reps)
• Lying Leg Curl: 4 sets
• Standing Calf Raises: 7 sets

Focused on full range, time under tension, and progressive overload. Quads, hamstrings, glutes – all lit up.


Then at 5:30 PM, went out for a zone 2 cycling ride:

• Distance: 31.96 km
• Elevation gain: 367 m
• Duration: 1h15
• Avg. Power: 157 W
• Avg. Speed: 25.4 km/h
• Calories burned: 819 kcal

Mainly stayed in aerobic endurance and recovery zones, keeping a steady pace. Legs were tired but managed to hold good watts – building that hybrid engine. ️

Friday Recap – Pecs & Triceps + Road Bike Z2


Today was a solid hybrid day between strength training and endurance conditioning:

Morning Training – Chest & Triceps:

1. Flat Dumbbell Fly – 5 sets: 20, 15, 12, 10, 18 reps
2. Flat Dumbbell Press – 5 sets: 15, 12, 10, 8, 6 reps
3. Pull-Over – 4 sets: 15, 12, 10, 10 reps
4. Incline Dumbbell Fly – 4 sets: 20, 15, 12, 10 reps
5. Close-Grip Dips – 4 sets: 15, 12, 10, 8 reps
6. Overhead Rope Extension – 5 sets: 15, 12, 10, 10, 10 reps

Good focus on contraction and volume today, especially on the isolation work. Energy was clean and the pump felt great.


Evening Session – Road Bike Z2 (Endurance focus):


Distance: 31.11 km
Elevation gain: 277 m
Time: 1h09min
Average speed: 26.9 km/h
Max speed: 60.7 km/h
Average power: 148 W
NP: 168 W
FTP: 246 W
Calories: 715 kcal
Avg HR: 119 bpm
Stamina drop: 100% → 85%
Training effect:

• Aerobic: 2.8
• Anaerobic: 0.0
  → Focused zone 2 ride for active recovery and aerobic base maintenance.

back to back you're really doing good isolation work and cardio!
hows your new place you moved to? @xyle9999

 

[SteveSmi]

Friday Recap – Pecs & Triceps + Road Bike Z2


Today was a solid hybrid day between strength training and endurance conditioning:

Morning Training – Chest & Triceps:

1. Flat Dumbbell Fly – 5 sets: 20, 15, 12, 10, 18 reps
2. Flat Dumbbell Press – 5 sets: 15, 12, 10, 8, 6 reps
3. Pull-Over – 4 sets: 15, 12, 10, 10 reps
4. Incline Dumbbell Fly – 4 sets: 20, 15, 12, 10 reps
5. Close-Grip Dips – 4 sets: 15, 12, 10, 8 reps
6. Overhead Rope Extension – 5 sets: 15, 12, 10, 10, 10 reps

Good focus on contraction and volume today, especially on the isolation work. Energy was clean and the pump felt great.


Evening Session – Road Bike Z2 (Endurance focus):


Distance: 31.11 km
Elevation gain: 277 m
Time: 1h09min
Average speed: 26.9 km/h
Max speed: 60.7 km/h
Average power: 148 W
NP: 168 W
FTP: 246 W
Calories: 715 kcal
Avg HR: 119 bpm
Stamina drop: 100% → 85%
Training effect:

• Aerobic: 2.8
• Anaerobic: 0.0
  → Focused zone 2 ride for active recovery and aerobic base maintenance.

@xyle9999 nice job on the morning training man. this is the way its done! proud of you!

 

[BodyMonster34]

Friday Recap – Pecs & Triceps + Road Bike Z2


Today was a solid hybrid day between strength training and endurance conditioning:

Morning Training – Chest & Triceps:

1. Flat Dumbbell Fly – 5 sets: 20, 15, 12, 10, 18 reps
2. Flat Dumbbell Press – 5 sets: 15, 12, 10, 8, 6 reps
3. Pull-Over – 4 sets: 15, 12, 10, 10 reps
4. Incline Dumbbell Fly – 4 sets: 20, 15, 12, 10 reps
5. Close-Grip Dips – 4 sets: 15, 12, 10, 8 reps
6. Overhead Rope Extension – 5 sets: 15, 12, 10, 10, 10 reps

Good focus on contraction and volume today, especially on the isolation work. Energy was clean and the pump felt great.


Evening Session – Road Bike Z2 (Endurance focus):


Distance: 31.11 km
Elevation gain: 277 m
Time: 1h09min
Average speed: 26.9 km/h
Max speed: 60.7 km/h
Average power: 148 W
NP: 168 W
FTP: 246 W
Calories: 715 kcal
Avg HR: 119 bpm
Stamina drop: 100% → 85%
Training effect:

• Aerobic: 2.8
• Anaerobic: 0.0
  → Focused zone 2 ride for active recovery and aerobic base maintenance.

bro this look amazing if you ask me! @xyle9999 the exercises iron training. i like the rope extensions

 

[xyle9999]

back to back you're really doing good isolation work and cardio!
hows your new place you moved to? @xyle9999

Hey bros

Thanks for the message and the loving is finished the new appartement is nice and I switched my home gym from a garage to inside I guess I will enjoy more on winter to stop train with gloves and winter clothes