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

[GHgut4life]

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​

​

​

bam you going to kill it doing this good brother

 

[25homes]

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

That screen is so sick

 

[xyle9999]

bam you going to kill it doing this good brother

Hope so but I see the shape changing

 

[xyle9999]

Daily Update – Day 28 Bulk (05 October 25)

Ciao guys!

Hope you’re all having a great Sunday. No rest day for me today — since I’ll be away for two days starting tomorrow, I decided to push through and take my rest day on Tuesday instead.


CARDIO
Zwift Combined Ride Summary (2 Sessions – Total: ~1 hour)


Total distance: 24.1 km
Total duration: ~53 minutes
Total calories burned: ~435 kcal
Average power: 140 W
Max power: 312 W
20-min power average: 160 W
Normalized Power (NP): 170 W
Average cadence: 80 rpm
Max cadence: 104 rpm
Average heart rate: 118 bpm
Max heart rate: 143 bpm
Elevation gain: 279 m
Average speed: 27.0 km/h
Max speed: 57.2 km/h

Weight training​

Warmup 10 minutes incline walk (10% 5km/h)

V-Grip Lat Pulldown

• 3 sets – 15 / 10 / 6 reps
• Weight: 90.5 kg
• Rest: 2 min
Low Pulley Seated Row (Unilateral)

• 3 sets – 10 reps per arm
• Weight: 50 kg
• Rest: 2 min

Dumbbell Row (Chest Supported on Bench)
• 3 sets – 12 reps
• Weight: 60 kg
• Rest: 2 min

Superset (4 rounds)

• Rear Delt Dumbbell Raises (Chest Supported) – 12 reps @ 14 kg, tempo 3.0.3.0
• Incline Dumbbell Curls – 20 reps @ 23 kg, finished with rest-pause for maximum pump.

Finisher 10 minutes abs

Diet​

(~3200 kcal – P: ~268 g / C: 350g / 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 snack: 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
• 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

Shape

 

[GHgut4life]

Daily Update – Day 28 Bulk (05 October 25)

Ciao guys!

Hope you’re all having a great Sunday. No rest day for me today — since I’ll be away for two days starting tomorrow, I decided to push through and take my rest day on Tuesday instead.


CARDIO
Zwift Combined Ride Summary (2 Sessions – Total: ~1 hour)


Total distance: 24.1 km
Total duration: ~53 minutes
Total calories burned: ~435 kcal
Average power: 140 W
Max power: 312 W
20-min power average: 160 W
Normalized Power (NP): 170 W
Average cadence: 80 rpm
Max cadence: 104 rpm
Average heart rate: 118 bpm
Max heart rate: 143 bpm
Elevation gain: 279 m
Average speed: 27.0 km/h
Max speed: 57.2 km/h

Weight training​

Warmup 10 minutes incline walk (10% 5km/h)

V-Grip Lat Pulldown

• 3 sets – 15 / 10 / 6 reps
• Weight: 90.5 kg
• Rest: 2 min
Low Pulley Seated Row (Unilateral)

• 3 sets – 10 reps per arm
• Weight: 50 kg
• Rest: 2 min

Dumbbell Row (Chest Supported on Bench)
• 3 sets – 12 reps
• Weight: 60 kg
• Rest: 2 min

Superset (4 rounds)

• Rear Delt Dumbbell Raises (Chest Supported) – 12 reps @ 14 kg, tempo 3.0.3.0
• Incline Dumbbell Curls – 20 reps @ 23 kg, finished with rest-pause for maximum pump.

Finisher 10 minutes abs

Diet​

(~3200 kcal – P: ~268 g / C: 350g / 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 snack: 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
• 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

Shape
View attachment 32609View attachment 32610View attachment 32611View attachment 32612View attachment 32613

getting into the mix brother
you growing

 

[SteveSmi]

Daily Update – Day 28 Bulk (05 October 25)

Ciao guys!

Hope you’re all having a great Sunday. No rest day for me today — since I’ll be away for two days starting tomorrow, I decided to push through and take my rest day on Tuesday instead.


CARDIO
Zwift Combined Ride Summary (2 Sessions – Total: ~1 hour)


Total distance: 24.1 km
Total duration: ~53 minutes
Total calories burned: ~435 kcal
Average power: 140 W
Max power: 312 W
20-min power average: 160 W
Normalized Power (NP): 170 W
Average cadence: 80 rpm
Max cadence: 104 rpm
Average heart rate: 118 bpm
Max heart rate: 143 bpm
Elevation gain: 279 m
Average speed: 27.0 km/h
Max speed: 57.2 km/h

Weight training​

Warmup 10 minutes incline walk (10% 5km/h)

V-Grip Lat Pulldown

• 3 sets – 15 / 10 / 6 reps
• Weight: 90.5 kg
• Rest: 2 min
Low Pulley Seated Row (Unilateral)

• 3 sets – 10 reps per arm
• Weight: 50 kg
• Rest: 2 min

Dumbbell Row (Chest Supported on Bench)
• 3 sets – 12 reps
• Weight: 60 kg
• Rest: 2 min

Superset (4 rounds)

• Rear Delt Dumbbell Raises (Chest Supported) – 12 reps @ 14 kg, tempo 3.0.3.0
• Incline Dumbbell Curls – 20 reps @ 23 kg, finished with rest-pause for maximum pump.

Finisher 10 minutes abs

Diet​

(~3200 kcal – P: ~268 g / C: 350g / 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 snack: 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
• 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

Shape
View attachment 32609View attachment 32610View attachment 32611View attachment 32612View attachment 32613

@xyle9999 the weight training is paying off combined with all the cardio. you are burning cals like crazy. that is how you stay so lean and muscular

 

[2Thick]

Daily Update – Day 28 Bulk (05 October 25)

Ciao guys!

Hope you’re all having a great Sunday. No rest day for me today — since I’ll be away for two days starting tomorrow, I decided to push through and take my rest day on Tuesday instead.


CARDIO
Zwift Combined Ride Summary (2 Sessions – Total: ~1 hour)


Total distance: 24.1 km
Total duration: ~53 minutes
Total calories burned: ~435 kcal
Average power: 140 W
Max power: 312 W
20-min power average: 160 W
Normalized Power (NP): 170 W
Average cadence: 80 rpm
Max cadence: 104 rpm
Average heart rate: 118 bpm
Max heart rate: 143 bpm
Elevation gain: 279 m
Average speed: 27.0 km/h
Max speed: 57.2 km/h

Weight training​

Warmup 10 minutes incline walk (10% 5km/h)

V-Grip Lat Pulldown

• 3 sets – 15 / 10 / 6 reps
• Weight: 90.5 kg
• Rest: 2 min
Low Pulley Seated Row (Unilateral)

• 3 sets – 10 reps per arm
• Weight: 50 kg
• Rest: 2 min

Dumbbell Row (Chest Supported on Bench)
• 3 sets – 12 reps
• Weight: 60 kg
• Rest: 2 min

Superset (4 rounds)

• Rear Delt Dumbbell Raises (Chest Supported) – 12 reps @ 14 kg, tempo 3.0.3.0
• Incline Dumbbell Curls – 20 reps @ 23 kg, finished with rest-pause for maximum pump.

Finisher 10 minutes abs

Diet​

(~3200 kcal – P: ~268 g / C: 350g / 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 snack: 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
• 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

Shape
View attachment 32609View attachment 32610View attachment 32611View attachment 32612View attachment 32613

you are a champion @xyle9999 the way you burn calories nonstop and keep your body fueled is fantastic. you are on a roll

 

[ROIDDERS]

Daily Update – Day 28 Bulk (05 October 25)

Ciao guys!

Hope you’re all having a great Sunday. No rest day for me today — since I’ll be away for two days starting tomorrow, I decided to push through and take my rest day on Tuesday instead.


CARDIO
Zwift Combined Ride Summary (2 Sessions – Total: ~1 hour)


Total distance: 24.1 km
Total duration: ~53 minutes
Total calories burned: ~435 kcal
Average power: 140 W
Max power: 312 W
20-min power average: 160 W
Normalized Power (NP): 170 W
Average cadence: 80 rpm
Max cadence: 104 rpm
Average heart rate: 118 bpm
Max heart rate: 143 bpm
Elevation gain: 279 m
Average speed: 27.0 km/h
Max speed: 57.2 km/h

Weight training​

Warmup 10 minutes incline walk (10% 5km/h)

V-Grip Lat Pulldown

• 3 sets – 15 / 10 / 6 reps
• Weight: 90.5 kg
• Rest: 2 min
Low Pulley Seated Row (Unilateral)

• 3 sets – 10 reps per arm
• Weight: 50 kg
• Rest: 2 min

Dumbbell Row (Chest Supported on Bench)
• 3 sets – 12 reps
• Weight: 60 kg
• Rest: 2 min

Superset (4 rounds)

• Rear Delt Dumbbell Raises (Chest Supported) – 12 reps @ 14 kg, tempo 3.0.3.0
• Incline Dumbbell Curls – 20 reps @ 23 kg, finished with rest-pause for maximum pump.

Finisher 10 minutes abs

Diet​

(~3200 kcal – P: ~268 g / C: 350g / 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 snack: 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
• 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

Shape
View attachment 32609View attachment 32610View attachment 32611View attachment 32612View attachment 32613

@xyle9999 one of the best physiques on here. ABX family is always impressed when we get a picture update. you have some killer vascularity. those arm vein are impressive

 

[Ulter]

Daily Update – Day 28 Bulk (05 October 25)

Ciao guys!

Hope you’re all having a great Sunday. No rest day for me today — since I’ll be away for two days starting tomorrow, I decided to push through and take my rest day on Tuesday instead.


CARDIO
Zwift Combined Ride Summary (2 Sessions – Total: ~1 hour)


Total distance: 24.1 km
Total duration: ~53 minutes
Total calories burned: ~435 kcal
Average power: 140 W
Max power: 312 W
20-min power average: 160 W
Normalized Power (NP): 170 W
Average cadence: 80 rpm
Max cadence: 104 rpm
Average heart rate: 118 bpm
Max heart rate: 143 bpm
Elevation gain: 279 m
Average speed: 27.0 km/h
Max speed: 57.2 km/h

Weight training​

Warmup 10 minutes incline walk (10% 5km/h)

V-Grip Lat Pulldown

• 3 sets – 15 / 10 / 6 reps
• Weight: 90.5 kg
• Rest: 2 min
Low Pulley Seated Row (Unilateral)

• 3 sets – 10 reps per arm
• Weight: 50 kg
• Rest: 2 min

Dumbbell Row (Chest Supported on Bench)
• 3 sets – 12 reps
• Weight: 60 kg
• Rest: 2 min

Superset (4 rounds)

• Rear Delt Dumbbell Raises (Chest Supported) – 12 reps @ 14 kg, tempo 3.0.3.0
• Incline Dumbbell Curls – 20 reps @ 23 kg, finished with rest-pause for maximum pump.

Finisher 10 minutes abs

Diet​

(~3200 kcal – P: ~268 g / C: 350g / 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 snack: 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
• 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

Shape
View attachment 32609View attachment 32610View attachment 32611View attachment 32612View attachment 32613

besides the potatoes and the rice. What other carbs are you getting to get your carb number that high. It seems like maybe you over counted them. But maybe I'm just off in my calculations. @xyle9999

 

[xyle9999]

you are a champion @xyle9999 the way you burn calories nonstop and keep your body fueled is fantastic. you are on a roll

thanks bros

 

[xyle9999]

@xyle9999 one of the best physiques on here. ABX family is always impressed when we get a picture update. you have some killer vascularity. those arm vein are impressive

thanks bros

 

[xyle9999]

besides the potatoes and the rice. What other carbs are you getting to get your carb number that high. It seems like maybe you over counted them. But maybe I'm just off in my calculations. @xyle9999

rice flavor, dextrine rice and potatoes I have some issue eating more than 300 grams of potatoes or 200 grams of of rice with digestion, so I increased rice flavor and dextrine to get the correct amount of carbs

 

[xyle9999]

Daily Update – Day 29 Bulk (06 October 25)

Ciao guys!

Hope everyone’s doing great

Today’s update is a bit different — I’m on a short 2-day vacation with my wife in Ticino .

Still, no excuses! I woke up early, got my weight training session done before hitting the road, then drove 3h30 to get here. I even brought my road bike with me, so this afternoon I went for a beautiful 1-hour ride through some amazing scenery

As for the diet, I’m eating at restaurants for these two days, so I don’t have the exact macros — but I’m keeping things clean and balanced as much as possible.


CARDIO

​

Cycling Session Summary – Outdoor Ride (Afternoon)​

Duration: 56 min 29 sec
Distance: 25.86 km
Calories burned: 753 kcal
Average speed: 27.5 km/h
Maximum speed: 49.2 km/h

​

Power Output​

Average Power: 198 W
Maximum Power: 995 W
20-min Average Power: 212 W
Normalized Power (NP): 233 W
FTP Reference: 260 W
Intensity Factor (IF): 0.896
Training Stress Score (TSS): 74.9
Total Work: 673 kJ​

Cadence & Pedaling​

Average Cadence: 86 rpm
Maximum Cadence: 129 rpm
Total Pedal Strokes: 4,484
Time out of saddle: 6 min 49 sec
Avg Power (out of saddle): 356 W
Max Power (out of saddle): 972 W
Avg Power (on saddle): 177 W
Max Power (on saddle): 995 W​

🏔​

Elevation​

Total Ascent: 228 m
Total Descent: 234 m
Minimum Altitude: 207.8 m
Maximum Altitude: 323.6 m​

🌡​

Temperature​

Average: 21.8°C
Min: 21.0°C
Max: 24.0°C​

🛣​

Route Conditions​

Surface:
93% paved (24.05 km)
7% unpaved (1.81 km)
Slope: Average 7% (1.81 km climb section)​

⏱​

Training Load & Stamina​

Exercise Load: 21
Stamina:
Start: 100%
End: 90%
Minimum: 69%

Weight training​

Dumbbell Chest Fly (Flat Bench)​

Goal: Keep volume high and focus on chest stretch and contraction.
3 sets × 20 reps — 27 kg
Rest: 1’30
RIR: 1
➡ Focus: full range of motion, light stretch at the bottom, maintain constant tension on pecs.​

Smith Machine Decline Bench Press​

Goal: Emphasize slow eccentric and chest engagement.
3 sets × 12 reps — 60 / 64 / 67 kg
Rest: 2’
➡ Control the negative phase, full focus on chest activation through the entire range.​

Incline Cable Fly (Low Pulley)​

Goal: Upper chest isolation with long sets for metabolic stress.
2 sets × 50 reps — 19 kg
Rest: 2’
➡ Keep tension constant, avoid locking elbows, and squeeze at the top.​

Smith Machine Military Press (Shoulder Press)​

Goal: Build delts with controlled range and safe amplitude.
3 sets × 8 reps — 40 / 44 / 46 kg
Rest: 2’
➡ Bar lowered around eye level, control the stretch, avoid overextension.​

Low Pulley Lateral Raises​

Goal: Mid-delt hypertrophy and pump with strict control.
3 sets × 10 reps — 14 kg
Rest: 1’30
➡ Perform double drop sets; keep tension from start to finish.​

Skull Crushers (Decline Barbell Extension)​

Goal: Triceps isolation with rest-pause technique.
3 sets × 10 reps — 30 kg
Rest: 2’
➡ Do 10 reps to failure, rest 10 seconds, then push for extra reps. Option: perform on cable for smoother resistance curve.​

 

[GHgut4life]

Daily Update – Day 29 Bulk (06 October 25)

Ciao guys!

Hope everyone’s doing great

Today’s update is a bit different — I’m on a short 2-day vacation with my wife in Ticino .

Still, no excuses! I woke up early, got my weight training session done before hitting the road, then drove 3h30 to get here. I even brought my road bike with me, so this afternoon I went for a beautiful 1-hour ride through some amazing scenery

As for the diet, I’m eating at restaurants for these two days, so I don’t have the exact macros — but I’m keeping things clean and balanced as much as possible.


CARDIO

​

Cycling Session Summary – Outdoor Ride (Afternoon)​

Duration: 56 min 29 sec
Distance: 25.86 km
Calories burned: 753 kcal
Average speed: 27.5 km/h
Maximum speed: 49.2 km/h

​

​

​

Power Output​

Average Power: 198 W
Maximum Power: 995 W
20-min Average Power: 212 W
Normalized Power (NP): 233 W
FTP Reference: 260 W
Intensity Factor (IF): 0.896
Training Stress Score (TSS): 74.9
Total Work: 673 kJ​

​

Cadence & Pedaling​

Average Cadence: 86 rpm
Maximum Cadence: 129 rpm
Total Pedal Strokes: 4,484
Time out of saddle: 6 min 49 sec
Avg Power (out of saddle): 356 W
Max Power (out of saddle): 972 W
Avg Power (on saddle): 177 W
Max Power (on saddle): 995 W​

​

🏔​

​

Elevation​

Total Ascent: 228 m
Total Descent: 234 m
Minimum Altitude: 207.8 m
Maximum Altitude: 323.6 m​

​

🌡​

​

Temperature​

Average: 21.8°C
Min: 21.0°C
Max: 24.0°C​

​

🛣​

​

Route Conditions​

Surface:
93% paved (24.05 km)
7% unpaved (1.81 km)
Slope: Average 7% (1.81 km climb section)​

​

⏱​

​

Training Load & Stamina​

Exercise Load: 21
Stamina:
Start: 100%
End: 90%
Minimum: 69%


View attachment 32647View attachment 32648View attachment 32649​

​

Weight training​

​

Dumbbell Chest Fly (Flat Bench)​

Goal: Keep volume high and focus on chest stretch and contraction.
3 sets × 20 reps — 27 kg
Rest: 1’30
RIR: 1
➡ Focus: full range of motion, light stretch at the bottom, maintain constant tension on pecs.​

​

Smith Machine Decline Bench Press​

Goal: Emphasize slow eccentric and chest engagement.
3 sets × 12 reps — 60 / 64 / 67 kg
Rest: 2’
➡ Control the negative phase, full focus on chest activation through the entire range.​

​

Incline Cable Fly (Low Pulley)​

Goal: Upper chest isolation with long sets for metabolic stress.
2 sets × 50 reps — 19 kg
Rest: 2’
➡ Keep tension constant, avoid locking elbows, and squeeze at the top.​

​

Smith Machine Military Press (Shoulder Press)​

Goal: Build delts with controlled range and safe amplitude.
3 sets × 8 reps — 40 / 44 / 46 kg
Rest: 2’
➡ Bar lowered around eye level, control the stretch, avoid overextension.​

​

Low Pulley Lateral Raises​

Goal: Mid-delt hypertrophy and pump with strict control.
3 sets × 10 reps — 14 kg
Rest: 1’30
➡ Perform double drop sets; keep tension from start to finish.​

​

Skull Crushers (Decline Barbell Extension)​

Goal: Triceps isolation with rest-pause technique.
3 sets × 10 reps — 30 kg
Rest: 2’
➡ Do 10 reps to failure, rest 10 seconds, then push for extra reps. Option: perform on cable for smoother resistance curve.​

Strong work staying consistent even while traveling and keeping training intensity high brother
The ride data shows solid endurance with power holding near 200 W average thats crazy

 

[xyle9999]

Strong work staying consistent even while traveling and keeping training intensity high brother
The ride data shows solid endurance with power holding near 200 W average thats crazy

Thanks bros yes I try to keep the mindset no excuses consistently is the key,

 

[2Thick]

thanks bros

ABX family respect!

 

[GHgut4life]

Thanks bros yes I try to keep the mindset no excuses consistently is the key,

you a true player for life brother

 

[ROIDDERS]

thanks bros

ABX family respect!

 

[xyle9999]

Daily Update – Day 30 Bulk (07 October 25)

Ciao guys!

Hope everyone’s doing great and that your week is going well

Today no cycling or weight training — it’s my official rest day, and I’m still enjoying a short vacation in Ticino, Switzerland .

For those who don’t know, Ticino is the only Italian-speaking canton in Switzerland, right on the border with Italy, and the weather here is usually way better than the rest of the country

This morning started with a solid hotel breakfast — scrambled eggs, bacon, a slice of bread, and smoked salmon

Then my wife and I went for a beautiful hike near the Verzasca Valley, one of the most scenic places in the region 🏞


Tomorrow we’re heading back home — I’m planning to wake up early, get a one-hour ride in before breakfast, and then hit the road for the 3h30 drive back

Hike Summary – Verzasca Valley Trail​

Duration: 2h23’59
Distance: 6.87 km
Total Calories Burned: 901 kcal
Average Heart Rate: 103 bpm
Max Heart Rate: 131 bpm
Average Pace: 20:58 /km
Best Pace: 10:46 /km
Elevation Gain: 493 m
Elevation Loss: 499 m
Highest Point: 841 m
Steps: 14,050
Average Cadence: 86 spm
Max Cadence: 205 spm
Training Effect:
Aerobic: 2.0 (Maintenance)
Anaerobic: 0.0 (None)
Exercise Load: 30
Total Active Time: 2h06
Body Battery Impact: -4 (light fatigue, good recovery status)


​

 

[RoySimpson]

Daily Update – Day 28 Bulk (05 October 25)

Ciao guys!

Hope you’re all having a great Sunday. No rest day for me today — since I’ll be away for two days starting tomorrow, I decided to push through and take my rest day on Tuesday instead.


CARDIO
Zwift Combined Ride Summary (2 Sessions – Total: ~1 hour)


Total distance: 24.1 km
Total duration: ~53 minutes
Total calories burned: ~435 kcal
Average power: 140 W
Max power: 312 W
20-min power average: 160 W
Normalized Power (NP): 170 W
Average cadence: 80 rpm
Max cadence: 104 rpm
Average heart rate: 118 bpm
Max heart rate: 143 bpm
Elevation gain: 279 m
Average speed: 27.0 km/h
Max speed: 57.2 km/h

Weight training​

Warmup 10 minutes incline walk (10% 5km/h)

V-Grip Lat Pulldown

• 3 sets – 15 / 10 / 6 reps
• Weight: 90.5 kg
• Rest: 2 min
Low Pulley Seated Row (Unilateral)

• 3 sets – 10 reps per arm
• Weight: 50 kg
• Rest: 2 min

Dumbbell Row (Chest Supported on Bench)
• 3 sets – 12 reps
• Weight: 60 kg
• Rest: 2 min

Superset (4 rounds)

• Rear Delt Dumbbell Raises (Chest Supported) – 12 reps @ 14 kg, tempo 3.0.3.0
• Incline Dumbbell Curls – 20 reps @ 23 kg, finished with rest-pause for maximum pump.

Finisher 10 minutes abs

Diet​

(~3200 kcal – P: ~268 g / C: 350g / 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 snack: 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
• 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

Shape
View attachment 32609View attachment 32610View attachment 32611View attachment 32612View attachment 32613

@xyle9999 awesome work bro looking strong!