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

[xyle9999]

Solid work today. You’re clearly locking into the new split and the cycling structure is pushing your limits just right. The PMA session looked brutal with those false recoveries, but those breaks will tighten up once your body adjusts. Chest day was heavy and balanced, you’re mixing pump work with real controlled pressing which is exactly what builds dense muscle. Diet is clean and steady, macros on point for growth without spillover. Keep stacking days like this and by next week you’ll feel that groove where recovery, training, and diet line up smooth.

Hello and thanks for your message! Yes, this new way—or let’s say a proper way—of training on the bike is very positive. For several years I was just riding and increasing the volume, but now I told myself that with all the hours I spend cycling during the year, it was the right time to really train properly. So far it’s been very positive and I’m pushing myself out of my comfort zone, especially by going for harder efforts than I’m used to. It really feels like a new challenge.


Yes, same for the gym: I’ve just moved from 5 to 6 training sessions a week and switched to a PPL split. I have to say I’m getting great sensations, especially with a bit fewer sets and reps but using slightly heavier weights and slower tempos.

 

[xyle9999]

the chest training is so good. i like it. and nice list on the supplements @xyle9999

Thanks bros

 

[xyle9999]

@xyle9999 good job on this one. the diet and supps are on point. love the recovery with yoga too

thanks bros

 

[xyle9999]

Fuck 4 jabs a week. I just mix 2 PEDs in one jab (1 every 4th right now)

yes the things is than i have primo at 100 mg per ml so the 500 mg per week is big volume so i splitted to 4x a week 2ml and i alternate location but for now no issue

 

[xyle9999]

@xyle9999

bro diet good. but you leave out red meat? i thought you said you would eat more. need to see it i know they got good red meat in austria-hungary

2 times a week red beef, and satruday a pleasure you will see pictures later today

 

[xyle9999]

the diet is awesome if you ask me. you are an important part of the ABX family. showing how this is done @xyle9999

Thanks bros really appreciate

 

[xyle9999]

the diet is looking strong. i love the almonds and almond milk. those are what you want to get @xyle9999

how yes since my wife bought a ninja creami machine, i love my ice cream every evening with almond milk and whey protein

 

[xyle9999]

@xyle9999 bros the supps you doing on point. you wont' go wrong with this. keep the grind up!

Hey CEO

thanks for your message i keep pushing hard and will not quit

That's how it sould work i hope you're fine too

 

[xyle9999]

Daily Update – Day 6 Bulk (13 September 25)

CARDIO

Morning Training – September 13th

Session 1 – Fasted Zwift Ride (indoor)
Duration: 30 min
Distance: 13.1 km
Avg Power: 122 W
Elevation: 144 m
Avg Speed: 25.9 km/h

Easy activation on Zwift while fasted, keeping the effort light and controlled. Perfect to wake up the body and start the day at 5:45 am

Session 2 – Outdoor Ride (after breakfast)

Duration: 1h58
Distance: 42.6 km
Elevation: 709 m
Avg Power: 156 W
NP: 183 W
IF: 0.73
Avg HR: 120 bpm / Max HR: 139 bpm
Cadence: 81 rpm
Calories burned: ~1268 kcal


Solid endurance ride with steady pacing. Heart rate stayed well under control (around 65% max HR), showing good aerobic efficiency. The power/cadence balance was consistent, and the effort distribution stayed in the endurance zone with a few stronger blocks on climbs.

Weight training​

Shoulders & Arms​

1. Smith Machine Shoulder Press (Military Press)

3 sets × 8–12 reps
50 kg × 12
60 kg × 10
60 kg × 8
Rest: 2 minutes

2. One-Arm Lateral Raises Against a Bench

3 sets × 20 reps
4.5 kg × 20
5.5 kg × 20
5.5 kg × 20
Rest: 1 minute

3. Cable Lateral Raises (Low Pulley)

3 sets × 10 reps
5 kg × 10
9.5 kg × 10
9.5 kg × 10
Rest: 1 min 30 sec

4. JM Press

3 sets × 8–12 reps
40 kg × 12
50 kg × 10
60 kg × 8
Rest: 2 minutes


5. Superset (3 rounds)

Preacher Curl (EZ Bar): 3 sets × 12 reps

20 kg × 12
24 kg × 12
26 kg × 12
Cable Triceps Extension (Straight Bar): 3 sets × 10 reps
14 kg × 10
23 kg × 10
27.5 kg × 10
Rest: 2 minutes between supersets


6. Superset (3 rounds)

Incline Dumbbell Curls: 3 sets × 8 reps
23 kg × 8
27 kg × 8
27 kg × 8
Rope Triceps Pushdowns (Rest-Pause): 3 sets × 20 reps
27.5 kg × 20
36.5 kg × 20
41 kg × 20
Rest: 1 min 30 sec between supersets

Recovery
Same every day, on evening 15 minutes form roller and yoga

Diet (Satruday carbs refeed)​

Post-workout: 25 g whey + 40 g dextrin
Breakfast: 250 g egg whites, 1 whole egg, 80 g rice flour, 15 g ground almonds, ½ avocado (50 g), 60 g organic unsweetened applesauce
Lunch: 220 g horse filet from butcher nice read meat @BodyMonster34 , 300 g cooked potatoes, 150 g green vegetables, 15 g olive oil

Post-cardio snack: 220 g egg whites, 80 g rice flour, 60 g organic 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

Daily Total ≈ 3200 kcal – Protein: 220 g / Carbs: 385 g / Fats: 83 g


Supplements

• 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

 

[going2cycle]

Hello and thanks for your message! Yes, this new way—or let’s say a proper way—of training on the bike is very positive. For several years I was just riding and increasing the volume, but now I told myself that with all the hours I spend cycling during the year, it was the right time to really train properly. So far it’s been very positive and I’m pushing myself out of my comfort zone, especially by going for harder efforts than I’m used to. It really feels like a new challenge.


Yes, same for the gym: I’ve just moved from 5 to 6 training sessions a week and switched to a PPL split. I have to say I’m getting great sensations, especially with a bit fewer sets and reps but using slightly heavier weights and slower tempos.

You’re riding smarter now instead of just stacking hours and that’s why you’re feeling the difference. The harder structured efforts will keep building you up fast. Same with the gym work, six days heavier and slower is the right mix for steady progress.

 

[going2cycle]

Daily Update – Day 6 Bulk (13 September 25)

CARDIO

Morning Training – September 13th

Session 1 – Fasted Zwift Ride (indoor)
Duration: 30 min
Distance: 13.1 km
Avg Power: 122 W
Elevation: 144 m
Avg Speed: 25.9 km/h

Easy activation on Zwift while fasted, keeping the effort light and controlled. Perfect to wake up the body and start the day at 5:45 am

Session 2 – Outdoor Ride (after breakfast)

Duration: 1h58
Distance: 42.6 km
Elevation: 709 m
Avg Power: 156 W
NP: 183 W
IF: 0.73
Avg HR: 120 bpm / Max HR: 139 bpm
Cadence: 81 rpm
Calories burned: ~1268 kcal


Solid endurance ride with steady pacing. Heart rate stayed well under control (around 65% max HR), showing good aerobic efficiency. The power/cadence balance was consistent, and the effort distribution stayed in the endurance zone with a few stronger blocks on climbs.

View attachment 31952

Weight training​

Shoulders & Arms​

1. Smith Machine Shoulder Press (Military Press)

3 sets × 8–12 reps
50 kg × 12
60 kg × 10
60 kg × 8
Rest: 2 minutes

2. One-Arm Lateral Raises Against a Bench

3 sets × 20 reps
4.5 kg × 20
5.5 kg × 20
5.5 kg × 20
Rest: 1 minute

3. Cable Lateral Raises (Low Pulley)

3 sets × 10 reps
5 kg × 10
9.5 kg × 10
9.5 kg × 10
Rest: 1 min 30 sec

4. JM Press

3 sets × 8–12 reps
40 kg × 12
50 kg × 10
60 kg × 8
Rest: 2 minutes


5. Superset (3 rounds)

Preacher Curl (EZ Bar): 3 sets × 12 reps

20 kg × 12
24 kg × 12
26 kg × 12
Cable Triceps Extension (Straight Bar): 3 sets × 10 reps
14 kg × 10
23 kg × 10
27.5 kg × 10
Rest: 2 minutes between supersets


6. Superset (3 rounds)

Incline Dumbbell Curls: 3 sets × 8 reps
23 kg × 8
27 kg × 8
27 kg × 8
Rope Triceps Pushdowns (Rest-Pause): 3 sets × 20 reps
27.5 kg × 20
36.5 kg × 20
41 kg × 20
Rest: 1 min 30 sec between supersets

Recovery
Same every day, on evening 15 minutes form roller and yoga

Diet (Satruday carbs refeed)​

Post-workout: 25 g whey + 40 g dextrin
Breakfast: 250 g egg whites, 1 whole egg, 80 g rice flour, 15 g ground almonds, ½ avocado (50 g), 60 g organic unsweetened applesauce
Lunch: 220 g horse filet from butcher nice read meat @BodyMonster34 , 300 g cooked potatoes, 150 g green vegetables, 15 g olive oil
View attachment 31953
Post-cardio snack: 220 g egg whites, 80 g rice flour, 60 g organic 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

Daily Total ≈ 3200 kcal – Protein: 220 g / Carbs: 385 g / Fats: 83 g


Supplements

• 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

i love the steak so tasty looking

 

[BodyMonster34]

2 times a week red beef, and satruday a pleasure you will see pictures later today

bro nice red beef sound good. that better then red meat

 

[xyle9999]

i love the steak so tasty looking

It was

 

[xyle9999]

Daily Update – Day 7 Bulk (14 September 25)

Hi guys, today is my recovery day (Sunday). I slept a bit longer until 7:30 am, then did 15 minutes of yoga. I skipped breakfast and went to a wellness center about 30 minutes from home to enjoy the sauna, hammam, jacuzzi, and some relaxation. After that, I came back home, ate, took a nap, and later went out for a 30-minute walk.

Now, with my new training plan of 6 weight training sessions and 6 structured cycling sessions per week, I keep Sundays truly off and focus on improving the recovery side.


The feedback from this first week is very positive. The gym sessions push me out of my routine and comfort zone, with a big emphasis on load, execution, and tempo. Starting next week, I’ll also add a posing routine — even if the competition isn’t until April 2026, the earlier I start, the better. Another game changer has been never skipping my evening foam rolling and yoga routine. Just 15 minutes per day might not look like much, but at 43 years old it makes a huge difference.

On the cycle side, everything is now started, but since these are long esters, I expect to feel a bigger difference by the end of next week. One thing I already notice is the recovery boost with GH. I had the same experience in my previous cycle, and with the current cardio + lifting volume, the effect is really incredible.

As for the diet, everything is on track. My weight went up quite fast, so I’ll keep calories and macros the same for another week. And as always, Sunday means all the weekly meal prep is done.

Diet​

​	​
Snack 1	250 g egg whites, 1 whole egg, 40 g rice flour, 15 g ground almonds, ½ avocado (50 g), 60 g applesauce
Lunch	200 g chicken breast, 200 g cooked potatoes, 150 g green vegetables, 15 g olive oil
Snack 2	220 g egg whites, 25 g rice flour, 60 g applesauce, 10 g olive oil
Dinner	200 g white fish, 150 g cooked basmati rice, 150 g green vegetables, 15 g olive oil
Evening	30 g whey protein, 150 ml almond milk, 10 g ground almonds

Daily Total ≈ 2600kcal – Protein: 220 g / Carbs: 190g / Fats: 83 g


Supplements

• 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

 

[CEO]

Hey CEO

thanks for your message i keep pushing hard and will not quit

That's how it sould work i hope you're fine too

bros hell yeah rep it!

 

[ROIDDERS]

Thanks bros really appreciate

much love keep the iron pumping!

 

[Tiger Salman Khan]

Daily Update – Day 7 Bulk (14 September 25)

Hi guys, today is my recovery day (Sunday). I slept a bit longer until 7:30 am, then did 15 minutes of yoga. I skipped breakfast and went to a wellness center about 30 minutes from home to enjoy the sauna, hammam, jacuzzi, and some relaxation. After that, I came back home, ate, took a nap, and later went out for a 30-minute walk.
View attachment 31975

Now, with my new training plan of 6 weight training sessions and 6 structured cycling sessions per week, I keep Sundays truly off and focus on improving the recovery side.


The feedback from this first week is very positive. The gym sessions push me out of my routine and comfort zone, with a big emphasis on load, execution, and tempo. Starting next week, I’ll also add a posing routine — even if the competition isn’t until April 2026, the earlier I start, the better. Another game changer has been never skipping my evening foam rolling and yoga routine. Just 15 minutes per day might not look like much, but at 43 years old it makes a huge difference.

On the cycle side, everything is now started, but since these are long esters, I expect to feel a bigger difference by the end of next week. One thing I already notice is the recovery boost with GH. I had the same experience in my previous cycle, and with the current cardio + lifting volume, the effect is really incredible.

As for the diet, everything is on track. My weight went up quite fast, so I’ll keep calories and macros the same for another week. And as always, Sunday means all the weekly meal prep is done.

Diet​

​	​
Snack 1	250 g egg whites, 1 whole egg, 40 g rice flour, 15 g ground almonds, ½ avocado (50 g), 60 g applesauce
Lunch	200 g chicken breast, 200 g cooked potatoes, 150 g green vegetables, 15 g olive oil
Snack 2	220 g egg whites, 25 g rice flour, 60 g applesauce, 10 g olive oil
Dinner	200 g white fish, 150 g cooked basmati rice, 150 g green vegetables, 15 g olive oil
Evening	30 g whey protein, 150 ml almond milk, 10 g ground almonds

Daily Total ≈ 2600kcal – Protein: 220 g / Carbs: 190g / Fats: 83 g


Supplements

• 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

@xyle9999 good detailed updates bro.......

 

[ballin2504]

Daily Update – Day 5 Bulk (12 september 25)

Hey guys,

I’m wrapping up the first week of my bulk and starting to adapt to the new training structure – both with the PPL split in the gym and with shorter but more structured cycling sessions. Wednesday’s leg day left me with some soreness, but that’s a good sign the muscles were properly worked.

On the cycle side everything is on track – sticking to my plan with 4 weekly injections (Boldenone, Primobolan, Test Cypionate) and taking Turinabol about 45 minutes before training. Mentally I’m sharp, focused, and putting a lot of intensity into every single session.

CARDIO: Structured PMA Session – Zwift (Fasted at 5:45 am)​

Today I did structure PMA (VO₂max) workout on Zwift. The session was short but very demanding, especially with the “false recovery” at Zone 3 between the Zone 5 efforts. Honestly, I had to take 3 small breaks during the intervals – still adapting to this kind of intensity, especially training fasted.

Session details:​

Duration: 1h06
Distance: 26 km
Avg Power: 147 W
NP: 176 W
20-min max: 184 W
Max Power: 283 W
Avg HR: 125 bpm / Max HR: 153 bpm
Calories: 563 kcal

Workout structure:​

Warm-up: 15 min (Z1–Z2)
Main set: 3 × 5 reps [30s Zone 5 (~270–280 W, low cadence 60 rpm) + 30s Zone 3 (~175–200 W, high cadence 120 rpm)] with 3 min Z2 recovery between blocks
Cool-down: 24 min Z2–Z1

Weight training​

Chest Workout​

1. High Cable Flyes
15 reps × 46 kg – Rest 1’30
12 reps × 55 kg – Rest 1’30
8 reps × 64 kg – Rest 1’30
2. Smith Machine Incline Bench Press (Tempo 3.0.3.0)
8 reps × 40 kg – Rest 3’
8 reps × 50 kg – Rest 3’
8 reps × 60 kg – Rest 3’
8 reps × 70 kg – Rest 3’
3. Chest Press Machine (heaviest possible + drop set on last)
8 reps × 64 kg – Rest 2’
8 reps × 73 kg – Rest 2’
8 reps × 82 kg – Rest 2’
8 reps × 82 kg – Rest 2’
4. Low Cable Incline Flyes (long sets for maximum pump)
20 reps × 28 kg – Rest 2’
20 reps × 28 kg – Rest 2’
20 reps × 28 kg – Rest 2’

Recovery
Same every day, on evening 15 minutes form roller and yoga

Diet​

Post-cardio: 25 g whey + 25 g dextrin
Breakfast: 250 g egg whites, 1 whole egg, 50 g rice flour, 15 g ground almonds, ½ avocado (50 g), 60 g applesauce
Lunch: 200 g chicken breast, 200 g cooked potatoes, 150 g green vegetables, 15 g olive oil
Post-cardio snack: 220 g egg whites, 35 g rice flour, 60 g applesauce
Dinner: 200 g salmon, 100 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 ≈ 2700 kcal – Protein: 220 g / Carbs: 265 g / Fats: 83 g


Supplements

• 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

@xyle9999 it’s really good to see that you do a good warm-up with the foam roller. You definitely take everything as a priority and it’s great to see nice work man

 

[xyle9999]

Daily Update – Day 8 Bulk (15 September 25)

CARDIO

Fasted Indoor Zwift Session – Strength Focus

This morning I trained fasted with a structured “submax strength” workout on Zwift. The session combined low cadence strength work with active recovery and was a solid way to target muscular endurance on the bike.

Session Details:

Duration: 1h00
Distance: 22.4 km
Elevation: 337 m
Avg Power: 125 W
NP (Weighted Power): 148 W
Max Power: 199 W
Avg Speed: 22.3 km/h
Calories: ~430 kcal
Training Load: 41 (Strava)

Workout Structure:

Warm-up: 2 × 5 min progressive build (Zones 1–2)
Main set (×6):
• 3 min @ Zone 3 (174–207 W, low cadence ~60 rpm)
• 1 min @ Zone 2 (128–173 W, high cadence ~120 rpm)
• 3 min recovery @ Zone 1
Cool-down: 2 progressive ramps back to Zone 1

Weight training​

Pull Workout Summary

Warmup 3x10 pull up

V-Bar Lat Pulldown

15 reps × 86 kg
10 reps × 90.5 kg
8 reps × 90.5 kg
Rest: 2 min

Unilateral Low Cable Row

10 reps × 36.5 kg
10 reps × 41 kg
10 reps × 45.5 kg
Rest: 2 min

Dumbbell Row (Elbow Out, Bench Support)

12 reps × 45 kg
12 reps × 45 kg
12 reps × 48 kg
Rest: 2 min

Superset (4 rounds)

Chest-Supported Rear Delt Dumbbell Raises → 12 reps × 18 kg (Tempo 3.0.3.0)
Incline Dumbbell Curls → 20 reps × 27 kg (finished with rest-pause)
Rest: 2 min

Shape

Recovery
Same every day, on evening 15 minutes form roller and yoga

Diet​

Post-workout: 25 g whey protein + 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 chicken breast, 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 protein, 150 ml almond milk, 10 g ground almonds

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


Supplements

• 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