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

[ballin2504]

Daily Update – Day 45 Bulk (18 October 25)

CARDIO

Morning Fasted Zwift Session​

Duration: 1h06min
Distance: 27.93 km
Calories burned: 547 kcal
Average Power: 143 W
Max Power: 773 W
Normalized Power (NP): 198 W
Average Power over 20 min: 165 W

Heart Rate:
Average: 116 bpm
Max: 148 bpm

Cadence:
Average: 78 rpm
Max: 114 rpm
Elevation Gain: 490 m
Average Speed: 25.2 km/h
Max Speed: 82.6 km/h

Weight training​

Warmup incline walk (10% 5km/h)

Shoulders & Arms Workout​

Smith Machine Shoulder Press (Military Press)

3 sets — 8 to 12 reps — 44 kg → 50 kg → 54 kg — 2 min rest

Heavy controlled reps, bar lowered to nose level for optimal shoulder tension.


One-Arm Dumbbell Lateral Raises (on Bench Support)

3 sets — 20 reps — 6.5 kg — 1 min rest

High-rep isolation work for a massive shoulder pump.


Cable Lateral Raises (Low Pulley)

3 sets — 10 reps — 18.5 kg — 1 min 30 rest

Focus on full stretch and controlled motion; pulley adjusted at knee height.

​

JM Press (Triceps Strength Movement)
3 sets — 8 to 12 reps — 60 kg → 70 kg → 70 kg — 2 min rest
Heavy triceps-focused press to build lockout strength and thickness.​

​

?​

​

Superset 1: Biceps & Triceps (Heavy Work)​

A. Preacher Curl (EZ Bar) – 3 sets — 12 reps — 30 kg
B. Cable Triceps Pushdowns – 3 sets — 10 reps — 27.5 kg → 32 kg → 32 kg — 2 min rest between supersets
Both movements performed heavy with full range of motion for maximum contraction.​

​

?​

​

Superset 2: Biceps & Triceps Finisher​

A. Incline Dumbbell Curl – 3 sets — 8 + 15 rest-pause reps — 23 kg
B. Rope Triceps Extensions – 3 sets — 20 reps — 41 kg → 45.5 kg → 45.5 kg — 1 min 30 rest
High-volume finisher for maximum pump and detail.
​

​

Diet​

(~3400 kcal – P: ~280 g / C: 400g / F: 83 g)
Post-cardio: 25 g whey + 60 g dextrin
Breakfast: 250 g egg whites, 1 whole egg, 100 g rice flour, 15 g ground almonds, ½ avocado (50 g), 60 g applesauce
Lunch: Venison burger (200 g) with homemade potato patties (350 g cooked potatoes) and 150 g green vegetables, 15 g olive oil
View attachment 33095
Post-cardio meal: 220 g egg whites, 80 g rice flour, 60 g applesauce

Dinner: 200 g white fish, 250 g cooked basmati rice, 150 g green vegetables, 15 g olive oil

Evening snack: 40 g whey, 200 ml almond milk, 20 g ground almonds​

​

Supplements​

• Morning fasted: TUDCA, L-Carnitine, Caffeine, Green Tea, Yohimbine, Shilajit, Niacine​
• 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​

@xyle9999 great work brother. Your dedication is awesome and rare now a days. Way to get it in.

 

[xyle9999]

Daily Update – Day 47 Bulk (20 October 25)

Ciao guys,

Hope everyone’s doing great and that your week’s off to a solid start ?

On my side, still pushing hard — hit a few new PRs lately.

I’ve slightly reduced the cardio to focus more on maximizing the bulk, but I’m still keeping a bit in every day to stay sharp.


CARDIO

Fasted Double Zwift Session – Recovery Focus​

Session 1 – Morning Ride
Duration: 10 min 25 sec
Distance: 5.20 km
Calories burned: 77 kcal
Average Power: 130 W
Max Power: 257 W
Normalized Power (NP): 140 W
Average Heart Rate: 108 bpm
Max Heart Rate: 118 bpm
Average Cadence: 85 rpm (max 92)
Average Speed: 29.9 km/h (max 36.4)
Elevation Gain: 6 m

Session 2 – Midday Ride
Duration: 14 min 31 sec
Distance: 7.07 km
Calories burned: 140 kcal
Average Power: 167 W
Max Power: 401 W
Normalized Power (NP): 201 W
Average Heart Rate: 120 bpm
Max Heart Rate: 143 bpm
Average Cadence: 84 rpm (max 104)
Average Speed: 29.2 km/h (max 53.7)
Elevation Gain: 87 m

? Combined Totals:
Total Duration: 24 min 56 sec
Total Distance: 12.27 km
Total Calories: ~217 kcal
Average Power (overall): ~150 W
Average HR: ~114 bpm
Training Focus: Active recovery with light aerobic load and smooth cadence work.
​

Weight training​

Warmup incline walk (10% 5km/h)​

V-Grip Lat Pulldown​

3 sets — 15 reps @ 90.5 kg — 2 min rest
​

Unilateral Low Cable Row​

Strict tempo, keeping the torso fixed and emphasizing the full stretch between reps.
​

Barbell Row​

3 sets — 12 reps @ 70 / 74 / 79 kg — 2 min rest
​

? Superset (4 rounds)​

A. Rear Delt Dumbbell Raises (Chest Supported)​

12 reps @ 18 kg — Tempo 3.0.3.0
? Strict control — slow eccentric, pause at the top, constant tension on the rear delts.
​

B. Incline Dumbbell Curls​

20 reps @ 27 kg — Rest-pause method
? Work to 10RM, then finish the remaining reps with short rest-pauses until 20 total.
Focus on full stretch at the bottom and controlled squeeze at the top.

Shape

​

Diet​

(~3200 kcal – P: ~280 g / C: 360g / F: 83 g)
Post-workout: 25 g whey + 60 g dextrin
Breakfast: 250 g egg whites, 2 whole eggs, 85 g rice flour, 15 g ground almonds, ½ avocado (50 g), 60 g applesauce
Lunch: 200 g chicken breast, 300 g cooked potatoes, 150 g green vegetables, 15 g olive oil
Post-cardio meal: 220 g egg whites, 70 g rice flour, 60 g applesauce
Dinner: 200 g white fish, 200 g cooked basmati rice, 150 g green vegetables, 15 g olive oil
Evening snack: 50 g whey, 150 ml almond milk, 10 g ground almonds​

Supplements​

• Morning fasted: TUDCA, L-Carnitine, Caffeine, Green Tea, Yohimbine, Shilajit, Niacine​
• 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​

 

[Ulter]

Celsius

okay either way its cold!

 

[ROIDDERS]

Hey man,

Thanks for the post!


So, regarding your question about the type of meat — where I live, there are two months in the year when it’s hunting season (deer, roe deer, wild boar). That’s the period when hunters are allowed to shoot

That makes sense, man.

 

[xyle9999]

okay either way its cold!

yes here in Switzerland is really a changing season where I live can be 1 degree on morning and 15 afternoon

 

[RoySimpson]

Daily Update – Day 45 Bulk (18 October 25)

CARDIO

Morning Fasted Zwift Session​

Duration: 1h06min
Distance: 27.93 km
Calories burned: 547 kcal
Average Power: 143 W
Max Power: 773 W
Normalized Power (NP): 198 W
Average Power over 20 min: 165 W

Heart Rate:
Average: 116 bpm
Max: 148 bpm

Cadence:
Average: 78 rpm
Max: 114 rpm
Elevation Gain: 490 m
Average Speed: 25.2 km/h
Max Speed: 82.6 km/h

Weight training​

Warmup incline walk (10% 5km/h)

Shoulders & Arms Workout​

Smith Machine Shoulder Press (Military Press)

3 sets — 8 to 12 reps — 44 kg → 50 kg → 54 kg — 2 min rest

Heavy controlled reps, bar lowered to nose level for optimal shoulder tension.


One-Arm Dumbbell Lateral Raises (on Bench Support)

3 sets — 20 reps — 6.5 kg — 1 min rest

High-rep isolation work for a massive shoulder pump.


Cable Lateral Raises (Low Pulley)

3 sets — 10 reps — 18.5 kg — 1 min 30 rest

Focus on full stretch and controlled motion; pulley adjusted at knee height.

​

JM Press (Triceps Strength Movement)
3 sets — 8 to 12 reps — 60 kg → 70 kg → 70 kg — 2 min rest
Heavy triceps-focused press to build lockout strength and thickness.​

​

?​

​

Superset 1: Biceps & Triceps (Heavy Work)​

A. Preacher Curl (EZ Bar) – 3 sets — 12 reps — 30 kg
B. Cable Triceps Pushdowns – 3 sets — 10 reps — 27.5 kg → 32 kg → 32 kg — 2 min rest between supersets
Both movements performed heavy with full range of motion for maximum contraction.​

​

?​

​

Superset 2: Biceps & Triceps Finisher​

A. Incline Dumbbell Curl – 3 sets — 8 + 15 rest-pause reps — 23 kg
B. Rope Triceps Extensions – 3 sets — 20 reps — 41 kg → 45.5 kg → 45.5 kg — 1 min 30 rest
High-volume finisher for maximum pump and detail.
​

​

Diet​

(~3400 kcal – P: ~280 g / C: 400g / F: 83 g)
Post-cardio: 25 g whey + 60 g dextrin
Breakfast: 250 g egg whites, 1 whole egg, 100 g rice flour, 15 g ground almonds, ½ avocado (50 g), 60 g applesauce
Lunch: Venison burger (200 g) with homemade potato patties (350 g cooked potatoes) and 150 g green vegetables, 15 g olive oil
View attachment 33095
Post-cardio meal: 220 g egg whites, 80 g rice flour, 60 g applesauce

Dinner: 200 g white fish, 250 g cooked basmati rice, 150 g green vegetables, 15 g olive oil

Evening snack: 40 g whey, 200 ml almond milk, 20 g ground almonds​

​

Supplements​

• Morning fasted: TUDCA, L-Carnitine, Caffeine, Green Tea, Yohimbine, Shilajit, Niacine​
• 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​

@xyle9999 venison burger looks absolutely amazing!

 

[xyle9999]

Daily Update – Day 48 Bulk (21 October 25)

Ciao guys,

I’m finally getting my energy back! ?

Started doing my fasted cardio again in the morning, pushed hard in the gym, and even hit a few new PRs this week.

Feeling good overall — strength is coming back, and motivation’s high again! ?


CARDIO

Fasted Zwift Session – Morning Ride​

Duration: 30 minutes 42 seconds
Distance: 13.55 km
Calories burned: 239 kcal
Average Power: 136 W
Max Power: 456 W
20-min Power Average: 172 W
Normalized Power (NP): 183 W
Total Work: 251 kJ

​

Heart Rate​

Average HR: 118 bpm
Max HR: 152 bpm

​

Cadence​

Average Cadence: 82 rpm
Max Cadence: 104 rpm​

⛰​

Elevation​

Total Ascent: 161 m
Altitude Range: 2.2 m → 131.8 m​

?​

Pacing​

Average Speed: 26.5 km/h
Max Speed: 54.3 km/h
​

Weight training​

Warmup incline walk (10% 5km/h)​

Dumbbell Flat Flyes​

3 sets — 20 reps — 32 → 36 → 41 kg — 1’30 rest​

​

Decline Smith Machine Press​

3 sets — 12 reps — 70 kg — 2’ rest
? Slow eccentric control, full focus on chest engagement throughout the range of motion. Keep constant tension, no lockout at the top.​

Incline Cable Flyes (Low Pulley)​

2 sets — 50 reps — 19 kg — 2’ rest
? Long, slow sets focused on the upper pecs. Maintain continuous tension and control — no jerking or swinging.​

Smith Machine Shoulder Press (Military Press)​

3 sets — 8 reps — 44 → 47 → 47 kg — 2’ rest​

Cable Lateral Raises (Low Pulley)​

3 sets — 10 reps — 14 → 18.5 → 18.5 kg — 1’30 rest using a double drop-set approach​

Decline Skull Crusher (EZ-Bar)​

3 sets — 10 reps — 30 kg — 2’ rest
? Performed to total failure, followed by a 10-second rest-pause to push extra reps. You can also perform this at the low pulley for a smoother resistance curve.
​

Diet​

(~3300 kcal – P: ~280 g / C: 380g / F: 83 g)

Post-cardio:25 g whey protein + 60 g dextrin
Breakfast:250 g egg whites, 2 whole eggs, 60 g rice flour, 20 g ground almonds, ½ avocado (50 g), 60 g applesauce
Lunch:200 g chicken breast, 250 g cooked potatoes, 200 g green vegetables, 20 g olive oil
Pre-workout:30 g cream of rice + 25 g whey isolate
Post-workout meal:220 g egg whites, 50 g rice flour, 15 g olive oil
Dinner:200 g white fish, 150 g cooked basmati rice, 150 g green vegetables, 15 g olive oil
Evening snack:50 g whey protein, 150 ml almond milk, 10 g ground almonds
​

Supplements​

• Morning fasted: TUDCA, L-Carnitine, Caffeine, Green Tea, Yohimbine, Shilajit, Niacine​
• 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​

 

[Ulter]

yes here in Switzerland is really a changing season where I live can be 1 degree on morning and 15 afternoon

why is that? the elevation?

 

[xyle9999]

why is that? the elevation?

Yes the elevation here the temperature will go down during the night at this period like 0 and when is sun on the day the temperature go up but like in 2 month it will be bellow 0 for 2 month all daze and nights

 

[Ulter]

Yes the elevation here the temperature will go down during the night at this period like 0 and when is sun on the day the temperature go up but like in 2 month it will be bellow 0 for 2 month all daze and nights

I think it depends on also how clear it is. A lot of heat will escape on a clear night.

 

[xyle9999]

Daily Update – Day 49 Bulk (22 October 25)

Ciao guys,

Hope everyone’s doing great and that your training and diets are on point.

Everything’s going well on my side — still pushing hard through the bulk phase. I’ve reduced the cycling a bit but still keep some every day for conditioning, and I managed to hit a new PR on squats: 8 reps at 110 kg! ?


CARDIO

Zwift Session – Midday Ride (Recovery Focus)​

Duration: 20 minutes 09 seconds
Distance: 10.89 km
Calories burned: 170 kcal

Power Data​

Average Power: 147 W
Max Power: 363 W
20-min Average Power: 149 W
Normalized Power (NP): 159 W
Total Work: 179 kJ

Heart Rate​

Average HR: 121 bpm
Max HR: 131 bpm

?​

Cadence​

Average: 89 rpm
Max: 102 rpm

Elevation & Speed​

Elevation Gain: 18 m
Average Speed: 32.4 km/h
Max Speed: 39.1 km/h

Weight training​

Warmup incline waling 5km/h 10%
1. Barbell Squat – 3 sets
10 reps × 90 kg
10 reps × 100 kg
8 reps × 110 kg (New PR ?)
Rest: 3 min

2. Lateral Step-Up (Smith Machine) – 3 sets
8 reps × 30 kg (each leg)
Rest: 2 min

3. Leg Extension + Dumbbell Walking Lunges (Superset) – 3 rounds
Leg Extension: 10 reps × 37 kg, tempo 5.0.5.0 (controlled eccentric and full contraction)
Walking Lunges: 20 reps × 26 kg (each hand)
Rest: 1’30

4. Standing Calf Raises (Smith Machine) – 4 sets
15 × 160 kg
12 × 160 kg
10 × 160 kg
10 × 160 kg
Rest: 2 min

Diet​

(~3000 kcal – P: ~280 g / C: 320g / F: 83 g)

Post-cardio:25 g whey protein + 60 g dextrin
Breakfast:250 g egg whites, 1 whole egg, 70 g rice flour, 15 g ground almonds, ½ avocado (50 g), 60 g applesauce
Lunch:200 g chicken breast, 250 g cooked potatoes, 150 g green vegetables, 15 g olive oil
Post-workout snack:220 g egg whites, 55 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 protein, 150 ml almond milk, 10 g ground almonds


Supplements

• Morning fasted: TUDCA, L-Carnitine, Caffeine, Green Tea, Yohimbine, Shilajit, Niacine
• 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

 

[GHgut4life]

Daily Update – Day 48 Bulk (21 October 25)

Ciao guys,

I’m finally getting my energy back! ?

Started doing my fasted cardio again in the morning, pushed hard in the gym, and even hit a few new PRs this week.

Feeling good overall — strength is coming back, and motivation’s high again! ?


CARDIO

Fasted Zwift Session – Morning Ride​

Duration: 30 minutes 42 seconds
Distance: 13.55 km
Calories burned: 239 kcal
Average Power: 136 W
Max Power: 456 W
20-min Power Average: 172 W
Normalized Power (NP): 183 W
Total Work: 251 kJ

​

Heart Rate​

Average HR: 118 bpm
Max HR: 152 bpm

​

​

​

Cadence​

Average Cadence: 82 rpm
Max Cadence: 104 rpm​

​

⛰​

​

Elevation​

Total Ascent: 161 m
Altitude Range: 2.2 m → 131.8 m​

​

?​

​

Pacing​

Average Speed: 26.5 km/h
Max Speed: 54.3 km/h
​

​

Weight training​

Warmup incline walk (10% 5km/h)​

​

Dumbbell Flat Flyes​

3 sets — 20 reps — 32 → 36 → 41 kg — 1’30 rest​

​

​

​

Decline Smith Machine Press​

3 sets — 12 reps — 70 kg — 2’ rest
? Slow eccentric control, full focus on chest engagement throughout the range of motion. Keep constant tension, no lockout at the top.​

​

Incline Cable Flyes (Low Pulley)​

2 sets — 50 reps — 19 kg — 2’ rest
? Long, slow sets focused on the upper pecs. Maintain continuous tension and control — no jerking or swinging.​

​

Smith Machine Shoulder Press (Military Press)​

3 sets — 8 reps — 44 → 47 → 47 kg — 2’ rest​

​

Cable Lateral Raises (Low Pulley)​

3 sets — 10 reps — 14 → 18.5 → 18.5 kg — 1’30 rest using a double drop-set approach​

​

Decline Skull Crusher (EZ-Bar)​

3 sets — 10 reps — 30 kg — 2’ rest
? Performed to total failure, followed by a 10-second rest-pause to push extra reps. You can also perform this at the low pulley for a smoother resistance curve.
​

​

Diet​

(~3300 kcal – P: ~280 g / C: 380g / F: 83 g)

Post-cardio:25 g whey protein + 60 g dextrin
Breakfast:250 g egg whites, 2 whole eggs, 60 g rice flour, 20 g ground almonds, ½ avocado (50 g), 60 g applesauce
Lunch:200 g chicken breast, 250 g cooked potatoes, 200 g green vegetables, 20 g olive oil
Pre-workout:30 g cream of rice + 25 g whey isolate
Post-workout meal:220 g egg whites, 50 g rice flour, 15 g olive oil
Dinner:200 g white fish, 150 g cooked basmati rice, 150 g green vegetables, 15 g olive oil
Evening snack:50 g whey protein, 150 ml almond milk, 10 g ground almonds
​

​

Supplements​

• Morning fasted: TUDCA, L-Carnitine, Caffeine, Green Tea, Yohimbine, Shilajit, Niacine​
• 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​

Daily Update – Day 49 Bulk (22 October 25)

Ciao guys,

Hope everyone’s doing great and that your training and diets are on point.

Everything’s going well on my side — still pushing hard through the bulk phase. I’ve reduced the cycling a bit but still keep some every day for conditioning, and I managed to hit a new PR on squats: 8 reps at 110 kg! ?


CARDIO

Zwift Session – Midday Ride (Recovery Focus)​

Duration: 20 minutes 09 seconds
Distance: 10.89 km
Calories burned: 170 kcal

Power Data​

Average Power: 147 W
Max Power: 363 W
20-min Average Power: 149 W
Normalized Power (NP): 159 W
Total Work: 179 kJ

Heart Rate​

Average HR: 121 bpm
Max HR: 131 bpm

?​

Cadence​

Average: 89 rpm
Max: 102 rpm

Elevation & Speed​

Elevation Gain: 18 m
Average Speed: 32.4 km/h
Max Speed: 39.1 km/h

Weight training​

Warmup incline waling 5km/h 10%
1. Barbell Squat – 3 sets
10 reps × 90 kg
10 reps × 100 kg
8 reps × 110 kg (New PR ?)
Rest: 3 min

2. Lateral Step-Up (Smith Machine) – 3 sets
8 reps × 30 kg (each leg)
Rest: 2 min

3. Leg Extension + Dumbbell Walking Lunges (Superset) – 3 rounds
Leg Extension: 10 reps × 37 kg, tempo 5.0.5.0 (controlled eccentric and full contraction)
Walking Lunges: 20 reps × 26 kg (each hand)
Rest: 1’30

4. Standing Calf Raises (Smith Machine) – 4 sets
15 × 160 kg
12 × 160 kg
10 × 160 kg
10 × 160 kg
Rest: 2 min

Diet​

(~3000 kcal – P: ~280 g / C: 320g / F: 83 g)

Post-cardio:25 g whey protein + 60 g dextrin
Breakfast:250 g egg whites, 1 whole egg, 70 g rice flour, 15 g ground almonds, ½ avocado (50 g), 60 g applesauce
Lunch:200 g chicken breast, 250 g cooked potatoes, 150 g green vegetables, 15 g olive oil
Post-workout snack:220 g egg whites, 55 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 protein, 150 ml almond milk, 10 g ground almonds


Supplements

• Morning fasted: TUDCA, L-Carnitine, Caffeine, Green Tea, Yohimbine, Shilajit, Niacine
• 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

training it hard brother
but why no pics?

 

[Mobster]

Nice work on the squats

 

[SteveSmi]

@xyle9999 Another solid session from you. You really have a way of really hitting everything and really burning tons of calories. It's very impressive.

Daily Update – Day 49 Bulk (22 October 25)

Ciao guys,

Hope everyone’s doing great and that your training and diets are on point.

Everything’s going well on my side — still pushing hard through the bulk phase. I’ve reduced the cycling a bit but still keep some every day for conditioning, and I managed to hit a new PR on squats: 8 reps at 110 kg! ?


CARDIO

Zwift Session – Midday Ride (Recovery Focus)​

Duration: 20 minutes 09 seconds
Distance: 10.89 km
Calories burned: 170 kcal

Power Data​

Average Power: 147 W
Max Power: 363 W
20-min Average Power: 149 W
Normalized Power (NP): 159 W
Total Work: 179 kJ

Heart Rate​

Average HR: 121 bpm
Max HR: 131 bpm

?​

Cadence​

Average: 89 rpm
Max: 102 rpm

Elevation & Speed​

Elevation Gain: 18 m
Average Speed: 32.4 km/h
Max Speed: 39.1 km/h

Weight training​

Warmup incline waling 5km/h 10%
1. Barbell Squat – 3 sets
10 reps × 90 kg
10 reps × 100 kg
8 reps × 110 kg (New PR ?)
Rest: 3 min

2. Lateral Step-Up (Smith Machine) – 3 sets
8 reps × 30 kg (each leg)
Rest: 2 min

3. Leg Extension + Dumbbell Walking Lunges (Superset) – 3 rounds
Leg Extension: 10 reps × 37 kg, tempo 5.0.5.0 (controlled eccentric and full contraction)
Walking Lunges: 20 reps × 26 kg (each hand)
Rest: 1’30

4. Standing Calf Raises (Smith Machine) – 4 sets
15 × 160 kg
12 × 160 kg
10 × 160 kg
10 × 160 kg
Rest: 2 min

Diet​

(~3000 kcal – P: ~280 g / C: 320g / F: 83 g)

Post-cardio:25 g whey protein + 60 g dextrin
Breakfast:250 g egg whites, 1 whole egg, 70 g rice flour, 15 g ground almonds, ½ avocado (50 g), 60 g applesauce
Lunch:200 g chicken breast, 250 g cooked potatoes, 150 g green vegetables, 15 g olive oil
Post-workout snack:220 g egg whites, 55 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 protein, 150 ml almond milk, 10 g ground almonds


Supplements

• Morning fasted: TUDCA, L-Carnitine, Caffeine, Green Tea, Yohimbine, Shilajit, Niacine
• 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

 

[2Thick]

Daily Update – Day 49 Bulk (22 October 25)

Ciao guys,

Hope everyone’s doing great and that your training and diets are on point.

Everything’s going well on my side — still pushing hard through the bulk phase. I’ve reduced the cycling a bit but still keep some every day for conditioning, and I managed to hit a new PR on squats: 8 reps at 110 kg! ?


CARDIO

Zwift Session – Midday Ride (Recovery Focus)​

Duration: 20 minutes 09 seconds
Distance: 10.89 km
Calories burned: 170 kcal

Power Data​

Average Power: 147 W
Max Power: 363 W
20-min Average Power: 149 W
Normalized Power (NP): 159 W
Total Work: 179 kJ

Heart Rate​

Average HR: 121 bpm
Max HR: 131 bpm

?​

Cadence​

Average: 89 rpm
Max: 102 rpm

Elevation & Speed​

Elevation Gain: 18 m
Average Speed: 32.4 km/h
Max Speed: 39.1 km/h

Weight training​

Warmup incline waling 5km/h 10%
1. Barbell Squat – 3 sets
10 reps × 90 kg
10 reps × 100 kg
8 reps × 110 kg (New PR ?)
Rest: 3 min

2. Lateral Step-Up (Smith Machine) – 3 sets
8 reps × 30 kg (each leg)
Rest: 2 min

3. Leg Extension + Dumbbell Walking Lunges (Superset) – 3 rounds
Leg Extension: 10 reps × 37 kg, tempo 5.0.5.0 (controlled eccentric and full contraction)
Walking Lunges: 20 reps × 26 kg (each hand)
Rest: 1’30

4. Standing Calf Raises (Smith Machine) – 4 sets
15 × 160 kg
12 × 160 kg
10 × 160 kg
10 × 160 kg
Rest: 2 min

Diet​

(~3000 kcal – P: ~280 g / C: 320g / F: 83 g)

Post-cardio:25 g whey protein + 60 g dextrin
Breakfast:250 g egg whites, 1 whole egg, 70 g rice flour, 15 g ground almonds, ½ avocado (50 g), 60 g applesauce
Lunch:200 g chicken breast, 250 g cooked potatoes, 150 g green vegetables, 15 g olive oil
Post-workout snack:220 g egg whites, 55 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 protein, 150 ml almond milk, 10 g ground almonds


Supplements

• Morning fasted: TUDCA, L-Carnitine, Caffeine, Green Tea, Yohimbine, Shilajit, Niacine
• 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

You are burning a lot of calories man all the time and you're taking it in as well. I really like your meals. It's really good quality food. I gotta try that applesauce. @xyle9999

 

[xyle9999]

training it hard brother
but why no pics?

Thanks bros I will think to take more pictures but as I not go outside cycling...

 

[xyle9999]

Nice work on the squats

thanks bros

 

[xyle9999]

@xyle9999 Another solid session from you. You really have a way of really hitting everything and really burning tons of calories. It's very impressive.

thanks bros

 

[xyle9999]

You are burning a lot of calories man all the time and you're taking it in as well. I really like your meals. It's really good quality food. I gotta try that applesauce. @xyle9999

thanks bros, I love apple sauce I buy with non -added sugar is really give good taste on. eggs

 

[xyle9999]

Daily Update – Day 50 Bulk (23 October 25)

Ciao guys!

Hope everyone’s doing great — super happy to have my home gym today!

There was a storm outside, so it felt amazing not having to go out and still smash the session ??


CARDIO
Morning Fasted Zwift Session – Recovery Ride
Duration: 30 min 09 sec
Distance: 10.04 km
Calories burned: 244 kcal
Average speed: 20.0 km/h
Max speed: 63.9 km/h
Power
Average Power: 141 W
Max Power: 286 W
20-min Power: 156 W
Normalized Power (NP): 154 W
Total Work: 256 kJ
Heart Rate
Average HR: 123 bpm
Max HR: 144 bpm
Elevation
Total Ascent: 174 m
Min Altitude: 27.6 m
Max Altitude: 87.0 m
Cadence
Average Cadence: 89 rpm
Max Cadence: 118 rpm

Weight training​

Warmup incline waling 5km/h 10%

Lying Leg Curl (Leg Curl Allongé)​

3 sets: 20 reps × 30 kg / 32 kg / 33.5 kg

Rest: 2 min

Romanian Deadlift (Barbell)​

3 sets: 8 reps × 54 kg

Tempo: 8.2.3.0

Rest: 2 min

Seated Row (Machine)​

3 sets: 12 reps × 163 kg / 172 kg / 181 kg

Rest: 2 min

➡ Double drop set on the last series for maximum pump and density. Excellent back contraction and thickness work.

Superset​

A. Pullover (Unilateral – Cable or Machine)​

3 sets: 10 reps × 23 kg / 27 kg / 27 kg

B. Unilateral Chest-Supported Cable Row​

3 sets: 10 reps × 32 kg / 36.5 kg / 36.5 kg

Rest: 1 min between sets

Standing Calf Raises (Smith Machine)​

4 sets: 15 / 12 / 10 / 10 reps × 160 kg

Rest: 2 min

Diet​

(~3000 kcal – P: ~280 g / C: 320g / F: 83 g)

Post-cardio:25 g whey protein + 60 g dextrin

Breakfast:250 g egg whites, 1 whole egg, 70 g rice flour, 15 g ground almonds, ½ avocado (50 g), 60 g applesauce

Lunch:200 g chicken breast, 250 g cooked potatoes, 150 g green vegetables, 15 g olive oil

Post-workout snack:220 g egg whites, 55 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 protein, 150 ml almond milk, 10 g ground almonds



Supplements

• Morning fasted: TUDCA, L-Carnitine, Caffeine, Green Tea, Yohimbine, Shilajit, Niacine
• 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