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

[xyle9999]

Daily Update – Day 3 Bulk (10 september 25)


Fasted morning ride – Indoor cycling

Duration: 1h
Avg Power: 118 W
Max Power: 197 W
NP: 144 W
Avg HR: 114 bpm / Max HR: 133 bpm
Avg Cadence: 81 rpm (with specific blocks at 60 rpm & 120 rpm)
Calories burned: ~409 kcal
Elevation: 204 m virtual

Session structure:

Warm-up (15 min Z1/Z2)
Main set: 6× [2 min Z3 (low cadence ~60 rpm) + 1 min Z2 (high cadence ~120 rpm) + 3 min recovery Z1]
Cool-down: 10 min Z1/Z2

Leg Day Training – Detailed Log​

1. Barbell Squat – 3 sets

Set 1: 15 reps × 40 kg – RIR 1 – 3’ rest
Set 2: 15 reps × 50 kg – RIR 1 – 3’ rest
Set 3: 8 reps × 70 kg – RIR 1 – 3’ rest

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

Set 1: 8 reps × 20 kg – 2’ rest
Set 2: 8 reps × 20 kg – 2’ rest
Set 3: 8 reps × 20 kg – 2’ rest

3. Superset ×3 rounds

Leg Extension – 1 set of 10 reps × 30 kg @ tempo 5.0.5.0
Dumbbell Walking Lunges – 1 set of 20 steps × 22 kg
Rest: 1’30’’ between supersets

4. Standing Calf Raise (Smith Machine) – 4 sets

Set 1: 15 reps × 110 kg – 2’ rest
Set 2: 12 reps × 130 kg – 2’ rest
Set 3: 10 reps × 140 kg – 2’ rest
Set 4: 8 reps × 150 kg – 2’ rest


Diet

Post-cardio: 25 g whey + 20 g dextrin
Breakfast: 250 g egg whites, 1 whole egg, 60 g rice flour, 15 g ground almonds, ½ avocado (50 g), 60 g applesauce
Lunch: 200 g chicken breast,2000 g cooked potatoes, 200 g green vegetables, 15 g olive oil
Post-cardio snack: 220 g egg whites, 35 g rice flour, 15 g olive oil
Dinner: 200 g white fish, 250 g cooked basmati rice, 150 g green vegetables, 15 g olive oil
Evening snack: 40 g whey, 150 ml almond milk, 10 g ground almonds


Daily Total ≈ 2700 kcal – Protein: 200 g / Carbs: 265 g / Fats: 83 g


Supplements & Cycle

• Morning fasted: TUDCA, L-Carnitine, Caffeine, Green Tea, Yohimbine, Shilajit
• 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
• Dinner: Omega-3, Digestive enzymes, Glutamine
• Before bed: ZMA, Magnesium, Ashwagandha, Glycine, Proviron, Metformin

 

[Noah Wixx]

@xyle9999 man it looks like the cut went extremely successful. You have an amazing physique

I agree

 

[GHgut4life]

Regarding the carbs i cycle it

Monday, Thursday 305gt
Tuesday 235 gr
Wednesday Friday 265 gr
Saturday 385 gr
Sunday 190 gr

For the protein and calories i will increase every week link to my weight and result

you are not cycling enough brother
you should cycle protein and carbs more up to 500 and down to 100 can you do that? @xyle9999

Daily Update – Day 3 Bulk (10 september 25)


Fasted morning ride – Indoor cycling

Duration: 1h
Avg Power: 118 W
Max Power: 197 W
NP: 144 W
Avg HR: 114 bpm / Max HR: 133 bpm
Avg Cadence: 81 rpm (with specific blocks at 60 rpm & 120 rpm)
Calories burned: ~409 kcal
Elevation: 204 m virtual

Session structure:

Warm-up (15 min Z1/Z2)
Main set: 6× [2 min Z3 (low cadence ~60 rpm) + 1 min Z2 (high cadence ~120 rpm) + 3 min recovery Z1]
Cool-down: 10 min Z1/Z2

Leg Day Training – Detailed Log​

1. Barbell Squat – 3 sets

Set 1: 15 reps × 40 kg – RIR 1 – 3’ rest
Set 2: 15 reps × 50 kg – RIR 1 – 3’ rest
Set 3: 8 reps × 70 kg – RIR 1 – 3’ rest

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

Set 1: 8 reps × 20 kg – 2’ rest
Set 2: 8 reps × 20 kg – 2’ rest
Set 3: 8 reps × 20 kg – 2’ rest

3. Superset ×3 rounds

Leg Extension – 1 set of 10 reps × 30 kg @ tempo 5.0.5.0
Dumbbell Walking Lunges – 1 set of 20 steps × 22 kg
Rest: 1’30’’ between supersets

4. Standing Calf Raise (Smith Machine) – 4 sets

Set 1: 15 reps × 110 kg – 2’ rest
Set 2: 12 reps × 130 kg – 2’ rest
Set 3: 10 reps × 140 kg – 2’ rest
Set 4: 8 reps × 150 kg – 2’ rest


Diet

Post-cardio: 25 g whey + 20 g dextrin
Breakfast: 250 g egg whites, 1 whole egg, 60 g rice flour, 15 g ground almonds, ½ avocado (50 g), 60 g applesauce
Lunch: 200 g chicken breast,2000 g cooked potatoes, 200 g green vegetables, 15 g olive oil
Post-cardio snack: 220 g egg whites, 35 g rice flour, 15 g olive oil
Dinner: 200 g white fish, 250 g cooked basmati rice, 150 g green vegetables, 15 g olive oil
Evening snack: 40 g whey, 150 ml almond milk, 10 g ground almonds


Daily Total ≈ 2700 kcal – Protein: 200 g / Carbs: 265 g / Fats: 83 g


Supplements & Cycle

• Morning fasted: TUDCA, L-Carnitine, Caffeine, Green Tea, Yohimbine, Shilajit
• 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
• Dinner: Omega-3, Digestive enzymes, Glutamine
• Before bed: ZMA, Magnesium, Ashwagandha, Glycine, Proviron, Metformin

leg day looks good but more straight sissy squats add them brother
i like the food today clean
you ok with with walnuts over almonds?

 

[xyle9999]

you are not cycling enough brother
you should cycle protein and carbs more up to 500 and down to 100 can you do that? @xyle9999

leg day looks good but more straight sissy squats add them brother
i like the food today clean
you ok with with walnuts over almonds?

regarding the cycling yes i will cycle more is just the first week i try to keep quiet high now for energy but i will increase the cycling definitly

regarding walnets over almound yes i can change it

 

[xyle9999]

Daily Update – Day 4 Bulk (11 september 25)

Hi guys,

I hope everyone’s doing well. Here’s my log for the day.

This morning no fasted cycling, because according to my new program I need to do a 1h30 outdoor ride, but it was too cold and still dark at 5:45 a.m. So instead, I did a 20-minute yoga session to wake up the body. But unfortunately at lunch it was raining so I did 45 minutes easy indoor ride with 6 sprints


1. Lying Leg Curl (Hamstring Isolation)

3×20 reps: 20 kg → 25 kg → 27 kg
2 min rest
Finished with rest-pause principle at ~10RM

2. Romanian Deadlift (Barbell) – Tempo 8.2.3.0

3×8 reps: 30 kg → 34 kg → 37 kg
2 min rest
Focused on very slow eccentric (8 sec) and controlled stretch.

3. Seated Row (Machine) – Double Drop Set Style

3×12 reps: 118 kg → 127 kg → 136 kg
2 min rest


4. Superset (Repeat ×3)

a) Dumbbell Pullover (Unilateral)

3×10 reps: 14 kg → 18.5 kg → 18.5 kg
b) Chest-Supported Unilateral High Cable Row
3×10 reps: 27.5 kg → 32 kg → 36.5 kg
1 min rest between each exercise

5. Calf Raises (Leg Press Machine)

3×10 reps: 150 kg → 160 kg → 170 kg
1’30 rest
Heavy loading, reaching 0–3 RIR


Diet

Post-workout (weights): 25 g whey + 25 g dextrin
Breakfast: 250 g egg whites, 1 whole egg, 60 g rice flour, 15 g ground almonds, ½ avocado (50 g), 60 g applesauce
Lunch: 200 g lean ground beef (5% fat), 250 g cooked potatoes, 150 g green vegetables, 15 g olive oil
Post-cardio snack: 220 g egg whites, 50 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



Daily Total ≈ 2800 kcal – Protein: 220 g / Carbs: 305 g / Fats: 83 g


Supplements & Cycle

• Morning fasted: TUDCA, L-Carnitine, Caffeine, Green Tea, Yohimbine, Shilajit
• 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
• Dinner: Omega-3, Digestive enzymes, Glutamine
• Before bed: ZMA, Magnesium, Ashwagandha, Glycine, Proviron, Metformin

 

[RoySimpson]

Daily Update – Day 1 Bulk (08 september 25)

Training

• Morning (fasted): 55 minutes indoor cycling on Zwift – 24.2 km, 154 m elevation, Avg Power 119 W, Max Sprint 548 W, 367 kcal burned
• Before lunch: 15 minutes easy recovery ride on Zwift – 7.2 km, Avg Power 102 W, 88 kcal burned
• Afternoon (Pull Day):
  • Lat pulldown V-bar – 3 sets up to 90.5 kg
  • One-arm low cable row – 3 sets up to 41 kg
  • Dumbbell row (elbow out on bench) – 3 sets up to 45 kg
  • Superset (4 rounds):
  – Rear delt raises on chest-supported bench – 1 set up to 14 kg
  – Incline curls – 1 set up to 23 kg
  • + 10 min incline treadmill walk warm-up
  • + 5 min abs finisher

Diet

• Breakfast (post-cardio): 250 g egg whites, 1 whole egg, 60 g rice flour, 15 g ground almonds, 60 g apple compote
• Lunch: 200 g chicken, 300 g baked potatoes, 150 g green vegetables, 15 g olive oil
• Post-cardio snack: 220 g egg whites, 50 g rice flour, 60 g apple compote
• Pre-workout snack (afternoon): 25 g whey, 30 g rice flour (water)
• Dinner: 200 g white fish, 200 g cooked basmati rice, 150 g green vegetables, 10 g olive oil + 10 g almond cream
• Before bed: 30 g whey, 10 g ground almonds on almond milk in inc creame

Daily Total ≈ 2880 kcal – Protein: 200 g / Carbs: 310 g / Fats: 80 g


Supplements & Cycle

• Morning fasted: TUDCA, L-Carnitine, Caffeine, Green Tea, Yohimbine, Shilajit
• 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
• Dinner: Omega-3, Digestive enzymes, Glutamine
• Before bed: ZMA, Magnesium, Ashwagandha, Glycine, Proviron

Cycle Start (Day 1):

• First injections today: Testosterone, Primobolan, Boldenone
• Oral Turinabol (30 mg) taken 1 hour before workout

Monday Shape check

View attachment 31792View attachment 31793View attachment 31794View attachment 31795

@xyle9999 looks like the cut went well! Looking lean bro!