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

[xyle9999]

your squat and dead sessions with the steady zone 2 rides are a clean combo so keep the 2 iu GH fasted and the 125 mg test cyp steady while you push hikes on weekends when you can for extra conditioning brother

Thank you bros

 

[xyle9999]

Now I feel cold just looking at that pic.

HAHA yes is really not the best part of the year on night until now it was at the max -13 degree celsius and if night until 7:30 am and start at 5pm ...

but apparently maybe tomorrow can go skiing there is a small station at 10 minutes of car where I live so maybe can go take fresh air

 

[SteveSmi]

Ciao guys,

Really back, new routine is really good and I feel the energy is coming back, hope it will be again good weather this week end as now there is sun and snow I want to go hiking on forest but with the work and the night than start around 5pm no time during the week
View attachment 34462

Morning – Fasted Cardio (Zwift – 32 min)​

Easy Zone 2 session to start the day.
• 30:15 – 13.86 km – 99 m elevation
• Zone 2, steady effort, felt smooth
View attachment 34463

Mid-morning – Treadmill Run (21 min)​

Light run before lunch.
• 22:35 – 3.47 km
• Easy pace, good cadence, legs felt light

Afternoon – Weight Training Legs (52 min)​

Back Squat – 6 sets: 30, 20, 15, 12, 10, 8 up to 80 kg
Deadlift 5 sets: 20, 15, 15, 15, 15 up to 60 kg
Leg Extensions – 5 sets: 15, 12, 12, 12, 12 up to 60 kg
Lying Leg Curls – 6 sets: 20, 15, 15, 15, 15 up to 25 kg
Smith Machine Calf Raises – 4 sets: 15, 12, 12, 12 up to 160 kg

Mobility – Yoga (Morning & Evening)


Two short sessions (13min + 7 min) for mobility and recovery.

Diet – Week Plan (≈2445 kcal – P:248 / C:182 / F:74)​

• Post-workout: 25 g whey + 30 g dextrin
• Breakfast: 250 g egg whites, 1 whole egg, 40 g rice flour, 15 g almonds, ½ avocado, 60 g applesauce
• Lunch: 200 g chicken, 150 g cooked potatoes, 150 g veggies, 15 g olive oil
• Post-cardio snack: 220 g egg whites, 30 g rice flour, 60 g applesauce
• Dinner: 200 g white fish, 150 g potatoes, 150 g veggies, 15 g olive oil
• Evening snack: 50 g whey, 150 ml almond milk, 15 g almonds

Supplement Stack​

Morning (fasted):TUDCA, L-Carnitine
Pre-workout:Creatine 3 g
Post-workout:Creatine 3 g
Breakfast:C oQ10, Vitamin C, Vitamin D+K2, NAC, Omega-3, Glutathione, Digestive Enzymes, Chromium Picolinate, Berberine
Lunch: Silymarin, Curcumin, NAC, Berberine, Digestive Enzymes, Chromium Picolinate
Evening:A shwagandha, Magnesium, Glycine

Current Protocol​

• TRT: 125 mg Testosterone Cypionate / week
• GH: 2 IU fasted every morning

@xyle9999 that is a gorgeous looking forest. The snow looks amazing on the trees. Seems like one of those Christmas cards.

 

[CEO]

Ciao guys,

Really back, new routine is really good and I feel the energy is coming back, hope it will be again good weather this week end as now there is sun and snow I want to go hiking on forest but with the work and the night than start around 5pm no time during the week
View attachment 34462

Morning – Fasted Cardio (Zwift – 32 min)​

Easy Zone 2 session to start the day.
• 30:15 – 13.86 km – 99 m elevation
• Zone 2, steady effort, felt smooth
View attachment 34463

Mid-morning – Treadmill Run (21 min)​

Light run before lunch.
• 22:35 – 3.47 km
• Easy pace, good cadence, legs felt light

Afternoon – Weight Training Legs (52 min)​

Back Squat – 6 sets: 30, 20, 15, 12, 10, 8 up to 80 kg
Deadlift 5 sets: 20, 15, 15, 15, 15 up to 60 kg
Leg Extensions – 5 sets: 15, 12, 12, 12, 12 up to 60 kg
Lying Leg Curls – 6 sets: 20, 15, 15, 15, 15 up to 25 kg
Smith Machine Calf Raises – 4 sets: 15, 12, 12, 12 up to 160 kg

Mobility – Yoga (Morning & Evening)


Two short sessions (13min + 7 min) for mobility and recovery.

Diet – Week Plan (≈2445 kcal – P:248 / C:182 / F:74)​

• Post-workout: 25 g whey + 30 g dextrin
• Breakfast: 250 g egg whites, 1 whole egg, 40 g rice flour, 15 g almonds, ½ avocado, 60 g applesauce
• Lunch: 200 g chicken, 150 g cooked potatoes, 150 g veggies, 15 g olive oil
• Post-cardio snack: 220 g egg whites, 30 g rice flour, 60 g applesauce
• Dinner: 200 g white fish, 150 g potatoes, 150 g veggies, 15 g olive oil
• Evening snack: 50 g whey, 150 ml almond milk, 15 g almonds

Supplement Stack​

Morning (fasted):TUDCA, L-Carnitine
Pre-workout:Creatine 3 g
Post-workout:Creatine 3 g
Breakfast:C oQ10, Vitamin C, Vitamin D+K2, NAC, Omega-3, Glutathione, Digestive Enzymes, Chromium Picolinate, Berberine
Lunch: Silymarin, Curcumin, NAC, Berberine, Digestive Enzymes, Chromium Picolinate
Evening:A shwagandha, Magnesium, Glycine

Current Protocol​

• TRT: 125 mg Testosterone Cypionate / week
• GH: 2 IU fasted every morning

Bros. Be careful if you hiking in the woods like that. The way it's so cold you could get hypothermia. No good. @xyle9999

 

[ROIDDERS]

Ciao guys,

Really back, new routine is really good and I feel the energy is coming back, hope it will be again good weather this week end as now there is sun and snow I want to go hiking on forest but with the work and the night than start around 5pm no time during the week
View attachment 34462

Morning – Fasted Cardio (Zwift – 32 min)​

Easy Zone 2 session to start the day.
• 30:15 – 13.86 km – 99 m elevation
• Zone 2, steady effort, felt smooth
View attachment 34463

Mid-morning – Treadmill Run (21 min)​

Light run before lunch.
• 22:35 – 3.47 km
• Easy pace, good cadence, legs felt light

Afternoon – Weight Training Legs (52 min)​

Back Squat – 6 sets: 30, 20, 15, 12, 10, 8 up to 80 kg
Deadlift 5 sets: 20, 15, 15, 15, 15 up to 60 kg
Leg Extensions – 5 sets: 15, 12, 12, 12, 12 up to 60 kg
Lying Leg Curls – 6 sets: 20, 15, 15, 15, 15 up to 25 kg
Smith Machine Calf Raises – 4 sets: 15, 12, 12, 12 up to 160 kg

Mobility – Yoga (Morning & Evening)


Two short sessions (13min + 7 min) for mobility and recovery.

Diet – Week Plan (≈2445 kcal – P:248 / C:182 / F:74)​

• Post-workout: 25 g whey + 30 g dextrin
• Breakfast: 250 g egg whites, 1 whole egg, 40 g rice flour, 15 g almonds, ½ avocado, 60 g applesauce
• Lunch: 200 g chicken, 150 g cooked potatoes, 150 g veggies, 15 g olive oil
• Post-cardio snack: 220 g egg whites, 30 g rice flour, 60 g applesauce
• Dinner: 200 g white fish, 150 g potatoes, 150 g veggies, 15 g olive oil
• Evening snack: 50 g whey, 150 ml almond milk, 15 g almonds

Supplement Stack​

Morning (fasted):TUDCA, L-Carnitine
Pre-workout:Creatine 3 g
Post-workout:Creatine 3 g
Breakfast:C oQ10, Vitamin C, Vitamin D+K2, NAC, Omega-3, Glutathione, Digestive Enzymes, Chromium Picolinate, Berberine
Lunch: Silymarin, Curcumin, NAC, Berberine, Digestive Enzymes, Chromium Picolinate
Evening:A shwagandha, Magnesium, Glycine

Current Protocol​

• TRT: 125 mg Testosterone Cypionate / week
• GH: 2 IU fasted every morning

i like the trt protocol. 125mgs test and 2iu's hgh is solid @xyle9999 this is a great layout if you ask me

 

[xyle9999]

i like the trt protocol. 125mgs test and 2iu's hgh is solid @xyle9999 this is a great layout if you ask me

Thanks bros

 

[xyle9999]

Bros. Be careful if you hiking in the woods like that. The way it's so cold you could get hypothermia. No good. @xyle9999

I'm born here so I confortable with cold

 

[xyle9999]

Ciao guys,

End of the week really good and get all my training done just changed the diet for this evening replaced fish by beef and littles bit more potatoes
Tomorrow will be long cardio

Morning – Fasted Cardio (Zwift – 32 min)​

Easy Zone 2 session to start the day.

• Zwift – Neon Flats (Makuri Islands) – 30:16 / 13.51 km

Mid-morning – Treadmill Run (21 min)​

Light run before lunch.

22:38 / 3.37 km

Easy treadmill session, good rhythm, HR under control, perfect way to start the day.

Afternoon – Weight Training arms​

Biceps:
• Barbell Curl – 6 sets (20, 15, 12, 10, 10, 10) up to 30 kg
• Dumbbell Spider Curl – 5 sets (15, 12, 10, 10, 10) up to 27 kg

Triceps:
• Lying Triceps Press – 5 sets (15, 12, 10, 8, 8) up to 29 kg
• Triceps Pushdown – 5 sets (20, 15, 12, 12, 12) up to 41 kg

Mobility –


Evening Session 16 minutes mobility and recovery.

Diet – Week Plan (≈2445 kcal – P:248 / C:182 / F:74)​

• Post-workout: 25 g whey + 30 g dextrin
• Breakfast: 250 g egg whites, 1 whole egg, 40 g rice flour, 15 g almonds, ½ avocado, 60 g applesauce
• Lunch: 200 g chicken, 150 g cooked potatoes, 150 g veggies, 15 g olive oil
• Post-cardio snack: 220 g egg whites, 30 g rice flour, 60 g applesauce
• Dinner: 200 g beef, 150 g potatoes, 150 g veggies, 15 g olive oil
• Evening snack: 50 g whey, 150 ml almond milk, 15 g almonds

Supplement Stack​

Morning (fasted):TUDCA, L-Carnitine
Pre-workout:Creatine 3 g
Post-workout:Creatine 3 g
Breakfast:C oQ10, Vitamin C, Vitamin D+K2, NAC, Omega-3, Glutathione, Digestive Enzymes, Chromium Picolinate, Berberine
Lunch: Silymarin, Curcumin, NAC, Berberine, Digestive Enzymes, Chromium Picolinate
Evening:A shwagandha, Magnesium, Glycine

Current Protocol​

• TRT: 125 mg Testosterone Cypionate / week
• GH: 2 IU fasted every morning

 

[ROIDDERS]

Thanks bros

ABX family respect

 

[Ulter]

Ciao guys,

Really back, new routine is really good and I feel the energy is coming back, hope it will be again good weather this week end as now there is sun and snow I want to go hiking on forest but with the work and the night than start around 5pm no time during the week
View attachment 34462

Morning – Fasted Cardio (Zwift – 32 min)​

Easy Zone 2 session to start the day.
• 30:15 – 13.86 km – 99 m elevation
• Zone 2, steady effort, felt smooth
View attachment 34463

Mid-morning – Treadmill Run (21 min)​

Light run before lunch.
• 22:35 – 3.47 km
• Easy pace, good cadence, legs felt light

Afternoon – Weight Training Legs (52 min)​

Back Squat – 6 sets: 30, 20, 15, 12, 10, 8 up to 80 kg
Deadlift 5 sets: 20, 15, 15, 15, 15 up to 60 kg
Leg Extensions – 5 sets: 15, 12, 12, 12, 12 up to 60 kg
Lying Leg Curls – 6 sets: 20, 15, 15, 15, 15 up to 25 kg
Smith Machine Calf Raises – 4 sets: 15, 12, 12, 12 up to 160 kg

Mobility – Yoga (Morning & Evening)


Two short sessions (13min + 7 min) for mobility and recovery.

Diet – Week Plan (≈2445 kcal – P:248 / C:182 / F:74)​

• Post-workout: 25 g whey + 30 g dextrin
• Breakfast: 250 g egg whites, 1 whole egg, 40 g rice flour, 15 g almonds, ½ avocado, 60 g applesauce
• Lunch: 200 g chicken, 150 g cooked potatoes, 150 g veggies, 15 g olive oil
• Post-cardio snack: 220 g egg whites, 30 g rice flour, 60 g applesauce
• Dinner: 200 g white fish, 150 g potatoes, 150 g veggies, 15 g olive oil
• Evening snack: 50 g whey, 150 ml almond milk, 15 g almonds

Supplement Stack​

Morning (fasted):TUDCA, L-Carnitine
Pre-workout:Creatine 3 g
Post-workout:Creatine 3 g
Breakfast:C oQ10, Vitamin C, Vitamin D+K2, NAC, Omega-3, Glutathione, Digestive Enzymes, Chromium Picolinate, Berberine
Lunch: Silymarin, Curcumin, NAC, Berberine, Digestive Enzymes, Chromium Picolinate
Evening:A shwagandha, Magnesium, Glycine

Current Protocol​

• TRT: 125 mg Testosterone Cypionate / week
• GH: 2 IU fasted every morning

@xyle9999 that is a nice scenery on that. we don't have those types of trees or snow where i live. so to me its cool to see

 

[2Thick]

Ciao guys,

Really back, new routine is really good and I feel the energy is coming back, hope it will be again good weather this week end as now there is sun and snow I want to go hiking on forest but with the work and the night than start around 5pm no time during the week
View attachment 34462

Morning – Fasted Cardio (Zwift – 32 min)​

Easy Zone 2 session to start the day.
• 30:15 – 13.86 km – 99 m elevation
• Zone 2, steady effort, felt smooth
View attachment 34463

Mid-morning – Treadmill Run (21 min)​

Light run before lunch.
• 22:35 – 3.47 km
• Easy pace, good cadence, legs felt light

Afternoon – Weight Training Legs (52 min)​

Back Squat – 6 sets: 30, 20, 15, 12, 10, 8 up to 80 kg
Deadlift 5 sets: 20, 15, 15, 15, 15 up to 60 kg
Leg Extensions – 5 sets: 15, 12, 12, 12, 12 up to 60 kg
Lying Leg Curls – 6 sets: 20, 15, 15, 15, 15 up to 25 kg
Smith Machine Calf Raises – 4 sets: 15, 12, 12, 12 up to 160 kg

Mobility – Yoga (Morning & Evening)


Two short sessions (13min + 7 min) for mobility and recovery.

Diet – Week Plan (≈2445 kcal – P:248 / C:182 / F:74)​

• Post-workout: 25 g whey + 30 g dextrin
• Breakfast: 250 g egg whites, 1 whole egg, 40 g rice flour, 15 g almonds, ½ avocado, 60 g applesauce
• Lunch: 200 g chicken, 150 g cooked potatoes, 150 g veggies, 15 g olive oil
• Post-cardio snack: 220 g egg whites, 30 g rice flour, 60 g applesauce
• Dinner: 200 g white fish, 150 g potatoes, 150 g veggies, 15 g olive oil
• Evening snack: 50 g whey, 150 ml almond milk, 15 g almonds

Supplement Stack​

Morning (fasted):TUDCA, L-Carnitine
Pre-workout:Creatine 3 g
Post-workout:Creatine 3 g
Breakfast:C oQ10, Vitamin C, Vitamin D+K2, NAC, Omega-3, Glutathione, Digestive Enzymes, Chromium Picolinate, Berberine
Lunch: Silymarin, Curcumin, NAC, Berberine, Digestive Enzymes, Chromium Picolinate
Evening:A shwagandha, Magnesium, Glycine

Current Protocol​

• TRT: 125 mg Testosterone Cypionate / week
• GH: 2 IU fasted every morning

Good job on the post-workout diet and week plan that you're putting together. I like to potatoes, chicken and veggies. That is a perfect mix. @xyle9999

 

[GHgut4life]

Thank you bros

thank you brother

 

[ballin2504]

Ciao guys,

Really back, new routine is really good and I feel the energy is coming back, hope it will be again good weather this week end as now there is sun and snow I want to go hiking on forest but with the work and the night than start around 5pm no time during the week
View attachment 34462

Morning – Fasted Cardio (Zwift – 32 min)​

Easy Zone 2 session to start the day.
• 30:15 – 13.86 km – 99 m elevation
• Zone 2, steady effort, felt smooth
View attachment 34463

Mid-morning – Treadmill Run (21 min)​

Light run before lunch.
• 22:35 – 3.47 km
• Easy pace, good cadence, legs felt light

Afternoon – Weight Training Legs (52 min)​

Back Squat – 6 sets: 30, 20, 15, 12, 10, 8 up to 80 kg
Deadlift 5 sets: 20, 15, 15, 15, 15 up to 60 kg
Leg Extensions – 5 sets: 15, 12, 12, 12, 12 up to 60 kg
Lying Leg Curls – 6 sets: 20, 15, 15, 15, 15 up to 25 kg
Smith Machine Calf Raises – 4 sets: 15, 12, 12, 12 up to 160 kg

Mobility – Yoga (Morning & Evening)


Two short sessions (13min + 7 min) for mobility and recovery.

Diet – Week Plan (≈2445 kcal – P:248 / C:182 / F:74)​

• Post-workout: 25 g whey + 30 g dextrin
• Breakfast: 250 g egg whites, 1 whole egg, 40 g rice flour, 15 g almonds, ½ avocado, 60 g applesauce
• Lunch: 200 g chicken, 150 g cooked potatoes, 150 g veggies, 15 g olive oil
• Post-cardio snack: 220 g egg whites, 30 g rice flour, 60 g applesauce
• Dinner: 200 g white fish, 150 g potatoes, 150 g veggies, 15 g olive oil
• Evening snack: 50 g whey, 150 ml almond milk, 15 g almonds

Supplement Stack​

Morning (fasted):TUDCA, L-Carnitine
Pre-workout:Creatine 3 g
Post-workout:Creatine 3 g
Breakfast:C oQ10, Vitamin C, Vitamin D+K2, NAC, Omega-3, Glutathione, Digestive Enzymes, Chromium Picolinate, Berberine
Lunch: Silymarin, Curcumin, NAC, Berberine, Digestive Enzymes, Chromium Picolinate
Evening:A shwagandha, Magnesium, Glycine

Current Protocol​

• TRT: 125 mg Testosterone Cypionate / week
• GH: 2 IU fasted every morning

@xyle9999 that bike for cardio is really cool. I’m going to look into one fir myself