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

[xyle9999]

Can you run people over in that game? And can you run off the other bicycles off the road? Haha, that's what I would do. @xyle9999

Haha no we can't push other people

 

[xyle9999]

Daily Update – Day 25 Bulk (02 October 25)


Hey guys,

Hope everyone’s doing well and got their training in today!

Solid day on my side – started the morning with some light fasted cardio indoors, then went for a bike ride at lunchtime. It was cold outside but autumn is really starting to show some beautiful colors here.

As for the gym, everything’s on track – still pushing hard and giving it 100%!



CARDIO

This morning, I was scheduled for a 1-hour VO₂max (PMA) workout, but since I didn’t sleep well, I decided to adjust. Instead, I did about 30 minutes of Zwift split into two sessions:

Session 1:
Distance: 4.56 km
Duration: 16:17
Average Power: 107 W (Max 261 W)
Average Heart Rate: 102 bpm (Max 131 bpm)
Average Speed: 16.8 km/h
Calories burned: 99 kcal
→ Focused on recovery intensity, keeping it light and easy.

Session 2:
Distance: 7.54 km
Duration: 15:36
Average Power: 134 W (Max 367 W)
Average Heart Rate: 112 bpm (Max 127 bpm)
Average Speed: 29 km/h
Calories burned: 120 kcal
→ Still a recovery-oriented ride, but with a bit more effort than the first.


Later in the morning, the sun came out even though it was cold, so I took my road bike outside for a solid ride. I pushed harder on the climb to get some intensity in:

Outdoor Ride:
Distance: 24.55 km
Duration: 55:02
Average Power: 187 W (Max 639 W)
Normalized Power: 216 W
FTP Reference: 260 W
Average Heart Rate: 132 bpm (Max 154 bpm)
Calories burned: 697 kcal
Elevation gain: 271 m
Average Speed: 26.8 km/h (Max 52.6 km/h)
Cadence: 86 rpm (max 119 rpm)
→ Strong session, especially on the climb where you pushed harder and really worked your aerobic and muscular endurance.

Weight training​

Warmup incline walk (10% 5km/h)

Workout Summary – Hamstrings & Back Focus
Lying Leg Curls: 3 sets of 20 reps (28.5 → 31.5 kg), 2 min rest. Focused on controlled tempo and finishing with rest-pause technique.
Romanian Deadlifts (Barbell): 3 sets of 8 reps (50 → 56 kg), tempo 8.2.3.0, 2 min rest. Strong eccentric control.
Seated Row (Machine): 3 sets of 12 reps (172 → 181 kg), double drop-set style, 2 min rest.


Superset (x3):
Dumbbell Pullovers (Unilateral): 3 sets of 10 reps (27.5 kg).
Unilateral High Pulley Rows (Chest Supported): 3 sets of 10 reps (36.5 kg), 1 min rest.

Standing Calf Raises (Leg Press Machine): 3 sets of 10 reps (150 kg), aiming for maximum load, 1’30 rest.

Diet​

(≈ 3100kcal – P: 250 g / C: 325g / F: 83 g)
Post-cardio: 25 g whey isolate + 45 g dextrin
Breakfast: 250 g egg whites, 12whole egg, 60 g rice flour, 15 g ground almonds, ½ avocado (50 g), 60 g applesauce
Lunch: 200 g chicken, 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


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

 

[GHgut4life]

Daily Update – Day 25 Bulk (02 October 25)


Hey guys,

Hope everyone’s doing well and got their training in today!

Solid day on my side – started the morning with some light fasted cardio indoors, then went for a bike ride at lunchtime. It was cold outside but autumn is really starting to show some beautiful colors here.

As for the gym, everything’s on track – still pushing hard and giving it 100%!



CARDIO

This morning, I was scheduled for a 1-hour VO₂max (PMA) workout, but since I didn’t sleep well, I decided to adjust. Instead, I did about 30 minutes of Zwift split into two sessions:

Session 1:
Distance: 4.56 km
Duration: 16:17
Average Power: 107 W (Max 261 W)
Average Heart Rate: 102 bpm (Max 131 bpm)
Average Speed: 16.8 km/h
Calories burned: 99 kcal
→ Focused on recovery intensity, keeping it light and easy.

Session 2:
Distance: 7.54 km
Duration: 15:36
Average Power: 134 W (Max 367 W)
Average Heart Rate: 112 bpm (Max 127 bpm)
Average Speed: 29 km/h
Calories burned: 120 kcal
→ Still a recovery-oriented ride, but with a bit more effort than the first.


Later in the morning, the sun came out even though it was cold, so I took my road bike outside for a solid ride. I pushed harder on the climb to get some intensity in:

Outdoor Ride:
Distance: 24.55 km
Duration: 55:02
Average Power: 187 W (Max 639 W)
Normalized Power: 216 W
FTP Reference: 260 W
Average Heart Rate: 132 bpm (Max 154 bpm)
Calories burned: 697 kcal
Elevation gain: 271 m
Average Speed: 26.8 km/h (Max 52.6 km/h)
Cadence: 86 rpm (max 119 rpm)
→ Strong session, especially on the climb where you pushed harder and really worked your aerobic and muscular endurance.

View attachment 32499View attachment 32500View attachment 32501

Weight training​

Warmup incline walk (10% 5km/h)

Workout Summary – Hamstrings & Back Focus
Lying Leg Curls: 3 sets of 20 reps (28.5 → 31.5 kg), 2 min rest. Focused on controlled tempo and finishing with rest-pause technique.
Romanian Deadlifts (Barbell): 3 sets of 8 reps (50 → 56 kg), tempo 8.2.3.0, 2 min rest. Strong eccentric control.
Seated Row (Machine): 3 sets of 12 reps (172 → 181 kg), double drop-set style, 2 min rest.


Superset (x3):
Dumbbell Pullovers (Unilateral): 3 sets of 10 reps (27.5 kg).
Unilateral High Pulley Rows (Chest Supported): 3 sets of 10 reps (36.5 kg), 1 min rest.

Standing Calf Raises (Leg Press Machine): 3 sets of 10 reps (150 kg), aiming for maximum load, 1’30 rest.

Diet​

(≈ 3100kcal – P: 250 g / C: 325g / F: 83 g)
Post-cardio: 25 g whey isolate + 45 g dextrin
Breakfast: 250 g egg whites, 12whole egg, 60 g rice flour, 15 g ground almonds, ½ avocado (50 g), 60 g applesauce
Lunch: 200 g chicken, 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


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

Cardio and weights both looked strong, with big effort on the outdoor climb and solid back and hamstring work under load brother
Diet hit clean at 3100 cals with protein over 250g, but need more carbs

 

[xyle9999]

Cardio and weights both looked strong, with big effort on the outdoor climb and solid back and hamstring work under load brother
Diet hit clean at 3100 cals with protein over 250g, but need more carbs

Hey Bros,

Yes this week I increased the protein, but since next week I increase the carbs too, the weight still increasing but not so much this week so carbs will go up next week

 

[xyle9999]

Daily Update – Day 26 Bulk (03 October 25)


Ciao guys,

Hope everyone’s doing well and got their training in today.

I switched things up a bit with my schedule and diet. This morning I did my usual fasted indoor cycling session, but I moved my weight training to midday. As for nutrition, I adapted all my meals since tonight we’re having guests — and since we’re in Switzerland, that means cheese fondue! So I cut out the fats during the day… there’ll be more than enough of that later tonight.

CARDIO

Zwift Session Recap – Morning Ride​

Duration: 52:52
Distance: 23.74 km
Calories burned: 389 kcal
Elevation gain: 246 m
Average speed: 26.9 km/h
Max speed: 64.4 km/h

Power​

Average power: 128 W
Max power: 840 W
20-min average power: 159 W
Normalized Power (NP): 185 W
Total work: 408 kJ

Heart Rate​

Average HR: 115 bpm
Max HR: 152 bpm

Cadence​

Average cadence: 80 rpm
Max cadence: 105 rpm

Weight training​

Warmup incline walk (10% 5km/h)

Chest Workout Summary

High Cable Flys
• 3 sets – 15 reps @ 55 kg, 12 reps @ 64 kg, 8 reps @ 73 kg
• Rest: 1’30 between sets

Incline Bench Press (Smith Machine, tempo 3.0.3.0)
• 4 sets of 8 reps – 60 kg / 70 kg / 70 kg / 70 kg
• After each set: +10 push-ups
• Rest: 3’

Flat Bench Press (Smith Machine) (replacing chest press machine)
• 4 sets of 8 reps – 70 kg / 80 kg / 80 kg / 80 kg
• After each set: +10 push-ups
• Rest: 2’

Dips (Chest-focused, leaning forward, bodyweight)
• 2 sets of 15 reps
• Rest: 2’

Incline Cable Flys (low pulley)

• 3 sets of 20 reps – 37 kg / 37 kg / bodyweight finisher
• Goal: maximum chest pump and congestion
• Rest: 2’

Diet​

(~3200 kcal – P: ~205 g / C: ~340 g / F: ~100–110 g)

Post-cardio: 25 g whey (20 g P) + 25 g dextrine (25 g C)
Breakfast: 250 g egg whites (27 g P) + 1 whole egg (6 g P / 5 g F) + 50 g rice flour (40 g C) + 60 g applesauce (14 g C)
Lunch: 200 g chicken (44 g P) + 100 g cooked potatoes (20 g C) + 200 g green vegetables (5 g C)
Post-cardio snack: 220 g egg whites (24 g P) + 30 g rice flour (24 g C)
Dinner (Fondue): 200–250 g melted cheese (50–60 g P / 60–70 g F) + 150–180 g bread (35–45 g P / 80–95 g C / 4–6 g F) + green salad


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

 

[SteveSmi]

Yes for indoor training is really the best you can use the same power and difficulty than outside zwift is really a game changer for indoor cycling

yah anything to get your mind off the fact you are training makes it easier indoors

 

[GHgut4life]

Hey Bros,

Yes this week I increased the protein, but since next week I increase the carbs too, the weight still increasing but not so much this week so carbs will go up next week

going slow we good brother

 

[GHgut4life]

Daily Update – Day 26 Bulk (03 October 25)


Ciao guys,

Hope everyone’s doing well and got their training in today.

I switched things up a bit with my schedule and diet. This morning I did my usual fasted indoor cycling session, but I moved my weight training to midday. As for nutrition, I adapted all my meals since tonight we’re having guests — and since we’re in Switzerland, that means cheese fondue! So I cut out the fats during the day… there’ll be more than enough of that later tonight.
View attachment 32537

CARDIO

Zwift Session Recap – Morning Ride​

Duration: 52:52
Distance: 23.74 km
Calories burned: 389 kcal
Elevation gain: 246 m
Average speed: 26.9 km/h
Max speed: 64.4 km/h

Power​

Average power: 128 W
Max power: 840 W
20-min average power: 159 W
Normalized Power (NP): 185 W
Total work: 408 kJ

Heart Rate​

Average HR: 115 bpm
Max HR: 152 bpm

Cadence​

Average cadence: 80 rpm
Max cadence: 105 rpm

Weight training​

Warmup incline walk (10% 5km/h)

Chest Workout Summary

High Cable Flys
• 3 sets – 15 reps @ 55 kg, 12 reps @ 64 kg, 8 reps @ 73 kg
• Rest: 1’30 between sets

Incline Bench Press (Smith Machine, tempo 3.0.3.0)
• 4 sets of 8 reps – 60 kg / 70 kg / 70 kg / 70 kg
• After each set: +10 push-ups
• Rest: 3’

Flat Bench Press (Smith Machine) (replacing chest press machine)
• 4 sets of 8 reps – 70 kg / 80 kg / 80 kg / 80 kg
• After each set: +10 push-ups
• Rest: 2’

Dips (Chest-focused, leaning forward, bodyweight)
• 2 sets of 15 reps
• Rest: 2’

Incline Cable Flys (low pulley)

• 3 sets of 20 reps – 37 kg / 37 kg / bodyweight finisher
• Goal: maximum chest pump and congestion
• Rest: 2’

Diet​

(~3200 kcal – P: ~205 g / C: ~340 g / F: ~100–110 g)

Post-cardio: 25 g whey (20 g P) + 25 g dextrine (25 g C)
Breakfast: 250 g egg whites (27 g P) + 1 whole egg (6 g P / 5 g F) + 50 g rice flour (40 g C) + 60 g applesauce (14 g C)
Lunch: 200 g chicken (44 g P) + 100 g cooked potatoes (20 g C) + 200 g green vegetables (5 g C)
Post-cardio snack: 220 g egg whites (24 g P) + 30 g rice flour (24 g C)
Dinner (Fondue): 200–250 g melted cheese (50–60 g P / 60–70 g F) + 150–180 g bread (35–45 g P / 80–95 g C / 4–6 g F) + green salad


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

Cardio numbers looked smooth with over 23 km and a decent power output brother
heart rate sat in a good range so you’re not overcooking it. Chest session was strong I really see you m oving up

 

[xyle9999]

Cardio numbers looked smooth with over 23 km and a decent power output brother
heart rate sat in a good range so you’re not overcooking it. Chest session was strong I really see you m oving up

Thanks Bros

 

[2Thick]

Yes I take like that for recover specially than I train 2 times per day

you likely don't need it to be honest. you do a lot of cardio but the body will tap into its own glycogen stores

 

[Ulter]

Haha no we can't push other people

i would run over the spectators

 

[CEO]

Ho sure, and today even is cold here I took the bike and went outside

bros gotta love it

 

[ROIDDERS]

On my side, is not cause any issue and I like the taste

Good for sure.

 

[Tiger Salman Khan]

Daily Update – Day 26 Bulk (03 October 25)


Ciao guys,

Hope everyone’s doing well and got their training in today.

I switched things up a bit with my schedule and diet. This morning I did my usual fasted indoor cycling session, but I moved my weight training to midday. As for nutrition, I adapted all my meals since tonight we’re having guests — and since we’re in Switzerland, that means cheese fondue! So I cut out the fats during the day… there’ll be more than enough of that later tonight.
View attachment 32537

CARDIO

Zwift Session Recap – Morning Ride​

Duration: 52:52
Distance: 23.74 km
Calories burned: 389 kcal
Elevation gain: 246 m
Average speed: 26.9 km/h
Max speed: 64.4 km/h

Power​

Average power: 128 W
Max power: 840 W
20-min average power: 159 W
Normalized Power (NP): 185 W
Total work: 408 kJ

Heart Rate​

Average HR: 115 bpm
Max HR: 152 bpm

Cadence​

Average cadence: 80 rpm
Max cadence: 105 rpm

Weight training​

Warmup incline walk (10% 5km/h)

Chest Workout Summary

High Cable Flys
• 3 sets – 15 reps @ 55 kg, 12 reps @ 64 kg, 8 reps @ 73 kg
• Rest: 1’30 between sets

Incline Bench Press (Smith Machine, tempo 3.0.3.0)
• 4 sets of 8 reps – 60 kg / 70 kg / 70 kg / 70 kg
• After each set: +10 push-ups
• Rest: 3’

Flat Bench Press (Smith Machine) (replacing chest press machine)
• 4 sets of 8 reps – 70 kg / 80 kg / 80 kg / 80 kg
• After each set: +10 push-ups
• Rest: 2’

Dips (Chest-focused, leaning forward, bodyweight)
• 2 sets of 15 reps
• Rest: 2’

Incline Cable Flys (low pulley)

• 3 sets of 20 reps – 37 kg / 37 kg / bodyweight finisher
• Goal: maximum chest pump and congestion
• Rest: 2’

Diet​

(~3200 kcal – P: ~205 g / C: ~340 g / F: ~100–110 g)

Post-cardio: 25 g whey (20 g P) + 25 g dextrine (25 g C)
Breakfast: 250 g egg whites (27 g P) + 1 whole egg (6 g P / 5 g F) + 50 g rice flour (40 g C) + 60 g applesauce (14 g C)
Lunch: 200 g chicken (44 g P) + 100 g cooked potatoes (20 g C) + 200 g green vegetables (5 g C)
Post-cardio snack: 220 g egg whites (24 g P) + 30 g rice flour (24 g C)
Dinner (Fondue): 200–250 g melted cheese (50–60 g P / 60–70 g F) + 150–180 g bread (35–45 g P / 80–95 g C / 4–6 g F) + green salad


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 Solid updates man........

 

[GHgut4life]

Thanks Bros

cant wait for you to compete brother

 

[xyle9999]

@xyle9999 Solid updates man........

Thanks bros

 

[xyle9999]

cant wait for you to compete brother

Thanks bro is approching the Swiss championship is in April 26 since next week I will start train my posing routine

 

[ballin2504]

Daily Update – Day 24 Bulk (01 October 25)


Ciao guys,

Hope everyone’s doing great!

On my side, everything is going well. This week I slightly lowered the weights to really focus on movement executionand making each rep as clean as possible.

For cardio, this morning I tried my first virtual group ride on Zwift – the goal was to hold 2 watts per kilo for 1 hour. It was super fun, and the live chats during the session made it even more motivating!


View attachment 32443

CARDIO

Zwift Group Ride Recap – First Experience​

This morning I joined my very first group ride on Zwift, and it was a great experience! The session pushed me to hold a strong and steady pace while staying in the pack dynamics.

Ride Stats:
Duration: 1h08’05
Distance: 38.02 km
Elevation Gain: 208 m
Calories Burned: 572 kcal

Power:
Avg Power: 146 W
Max Power: 860 W (sprint effort)
20-min Avg Power: 168 W
Normalized Power (NP): 178 W
Total Work: 597 kJ

Heart Rate:
Avg HR: 123 bpm
Max HR: 150 bpm

Cadence:
Avg Cadence: 83 rpm
Max Cadence: 106 rpm

Speed:
Avg Speed: 33.5 km/h
Max Speed: 52.6 km/h

Weight training
Warmup incline walk (10% 5km/h)

Barbell Squat
3 sets: 8 reps × 80 kg, 90 kg, 94 kg

Smith Machine Lateral Step-Ups
3 sets: 8 reps × 20 kg

Superset – Leg Extensions (slow tempo) + Dumbbell Walking Lunges
Leg Extension: 10 reps × 35 kg (tempo 5.0.5.0)
Walking Lunges: 20 reps × 26 kg

Smith Machine Calf Raises
4 sets: 15 reps × 150 kg, 12 reps × 160 kg, 12 reps × 160 kg, 12 reps × 160 kg

Diet​

(≈ 2900 kcal – P: 250 g / C: 265 g / F: 83 g)
Post-cardio: 25 g whey isolate + 25 g dextrin
Breakfast: 250 g egg whites, 2 whole egg, 50 g rice flour, 15 g ground almonds, ½ avocado (50 g), 60 g unsweetened 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 unsweetened applesauce
Dinner: 200 g white fish, 100 g cooked basmati rice, 150 g green vegetables, 15 g olive oil
Evening snack: 60 g whey isolate, 150 ml unsweetened almond milk, 10 g ground almonds


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 great update brother. That virtual cardio looks really cool.

 

[xyle9999]

Daily Update – Day 27 Bulk (04 October 25)


Ciao guys!
Hope you’re all having a great weekend!
Last night was a little cheat meal — classic Swiss cheese fondue but today no excuses!
I went all in with two cardio sessions and a solid weight training workout.
I’ve also started to slightly increase my carbs, and the energy is definitely coming back


CARDIO

Zwift Indoor Ride Summary 1 morning​

Duration: 1h13min50s
Distance: 30.05 km
Calories burned: 524 kcal
Average speed: 24.4 km/h
Maximum speed: 70.9 km/h
Average cadence: 83 rpm
Maximum cadence: 106 rpm
Average heart rate: 114 bpm
Maximum heart rate: 131 bpm
Average power: 123 W
Maximum power: 543 W
20-minute average power: 144 W
Normalized Power (NP): 145 W
Total work: 549 kJ
Elevation gain: 275 m
Training Effect:
Aerobic: 2.2 (Maintenance)
Anaerobic: 0.1 (No improvement)
Category: Base Endurance

Zwift Indoor Ride Summary 2 late afternoon​

Zwift Ride – Recovery Session
Duration: 40 min 15 sec
Disiance: 20.26 km
Calories burned: 265 kcal
Average speed: 30.2 km/h
Max speed: 44.6 km/h
Power Output:

• Average Power: 115 W​
• Max Power: 586 W​
• 20-min Average Power: 128 W​
• Normalized Power (NP): 133 W​
• Total Work: 278 kJ​

Heart Rate:
Average: 114 bpm

• Max: 133 bpm​

Cadence:

• Average: 83 rpm​
• Max: 100 rpm​

Elevation Gain: 32 m
Lowest Point: 12.6 m
Highest Point: 17.6 m
Training Effect:

• 1.6 Aerobic → Slight improvement​
• 0.2 Anaerobic → No significant anaerobic stress​
• Main focus: Recovery ride​
• Exercise Load: 24​

Weight training​

Warmup incline walk (10% 5km/h)

Workout Summary – Shoulders & Arms (Delts / Biceps / Triceps)​

Seated Shoulder Press (Smith Machine)
3 sets × 8–12 reps — 40 kg / 44 kg / 50 kg
Controlled tempo, bar lowered to about nose level, short range for shoulder protection
Rest: 2 min

One-arm Dumbbell Lateral Raise (Supported on Bench)
3 sets × 20 reps — 5.5 kg
Rest: 1 min
➡ Huge pump, strict form, focus on the mid-delt contraction.

Cable Lateral Raise (Low Pulley)
3 sets × 10 reps — 14 kg
Rest: 1 min 30
➡ Full stretch and controlled movement, pulley set around knee height.

Triceps Focus​

JM Press
3 sets × 8–12 reps — 60 kg
Rest: 2 min

Superset – Preacher Curl (EZ Bar) + Cable Triceps Extension
Preacher Curl: 3 sets × 12 reps — 24 kg
Triceps Extension (Cable): 3 sets × 10 reps — 27.5 / 27.5 / 32 kg
Rest: 2 min between supersets
➡ Both exercises done heavy, focusing on controlled negatives.
Superset – Incline Dumbbell Curl + Rope Triceps Pushdown
Incline Curl: 3 sets × 8 reps + 15 partials — 23 kg
Rope Pushdown: 3 sets × 20 reps — 41 / 45.5 / 45.5 kg
Rest: 1 min 30
➡ Finished with rest-pause on the rope pushdowns to fully exhaust the triceps.
​

Diet​

(~3000kcal – P: ~250 g / C: ~345g / F: 83 g)
Post-workout: 25 g whey + 50 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, 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



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​

​

​

 

[Noah Wixx]

Daily Update – Day 24 Bulk (01 October 25)


Ciao guys,

Hope everyone’s doing great!

On my side, everything is going well. This week I slightly lowered the weights to really focus on movement executionand making each rep as clean as possible.

For cardio, this morning I tried my first virtual group ride on Zwift – the goal was to hold 2 watts per kilo for 1 hour. It was super fun, and the live chats during the session made it even more motivating!


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CARDIO

Zwift Group Ride Recap – First Experience​

This morning I joined my very first group ride on Zwift, and it was a great experience! The session pushed me to hold a strong and steady pace while staying in the pack dynamics.

Ride Stats:
Duration: 1h08’05
Distance: 38.02 km
Elevation Gain: 208 m
Calories Burned: 572 kcal

Power:
Avg Power: 146 W
Max Power: 860 W (sprint effort)
20-min Avg Power: 168 W
Normalized Power (NP): 178 W
Total Work: 597 kJ

Heart Rate:
Avg HR: 123 bpm
Max HR: 150 bpm

Cadence:
Avg Cadence: 83 rpm
Max Cadence: 106 rpm

Speed:
Avg Speed: 33.5 km/h
Max Speed: 52.6 km/h

Weight training
Warmup incline walk (10% 5km/h)

Barbell Squat
3 sets: 8 reps × 80 kg, 90 kg, 94 kg

Smith Machine Lateral Step-Ups
3 sets: 8 reps × 20 kg

Superset – Leg Extensions (slow tempo) + Dumbbell Walking Lunges
Leg Extension: 10 reps × 35 kg (tempo 5.0.5.0)
Walking Lunges: 20 reps × 26 kg

Smith Machine Calf Raises
4 sets: 15 reps × 150 kg, 12 reps × 160 kg, 12 reps × 160 kg, 12 reps × 160 kg

Diet​

(≈ 2900 kcal – P: 250 g / C: 265 g / F: 83 g)
Post-cardio: 25 g whey isolate + 25 g dextrin
Breakfast: 250 g egg whites, 2 whole egg, 50 g rice flour, 15 g ground almonds, ½ avocado (50 g), 60 g unsweetened 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 unsweetened applesauce
Dinner: 200 g white fish, 100 g cooked basmati rice, 150 g green vegetables, 15 g olive oil
Evening snack: 60 g whey isolate, 150 ml unsweetened almond milk, 10 g ground almonds


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

That looks super cool!