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

[SteveSmi]

Daily Update – Day 56 Bulk (29 October 25)

Ciao guys,

Today was leg day — I dropped the weight a bit on squats but slowed down the tempo and went full range of motion on every rep.

Solid control, great burn, and legs are on fire

CARDIO

​

Morning Fasted Zwift Session – Recovery Ride​

Distance: 10.52 km
Duration: 21:45
Average Speed: 29.0 km/h
Max Speed: 52.6 km/h
Average Power: 133 W
Max Power: 578 W
20-min Power: 139 W
Normalized Power (NP): 166 W
Total Work: 175 kJ
Calories Burned: 166 kcal
Heart Rate:
Average: 116 bpm
Maximum: 137 bpm
Cadence:
Average: 79 rpm
Maximum: 102 rpm
Elevation Gain: 54 m

Weight training​

Warmup incline waling 5km/h 10%​

Leg Day Training Session​

Barbell Squat – 3 sets

9 reps × 90 kg – RIR 1 – Rest 3’

8 reps × 90 kg – RIR 1 – Rest 3’

8 reps × 90 kg – RIR 1 – Rest 3’

Lateral Step-Up (Smith Machine) – 3 sets

8 reps × 30 kg – Rest 2’

8 reps × 30 kg – Rest 2’

8 reps × 30 kg – Rest 2’


Superset (×3 rounds)

A. Leg Extension – 10 reps × 35 kg – Tempo: 5.0.5.0

B. Walking Lunges (with dumbbells) – 20 steps × 26 kg – Rest 1’30


Standing Calf Raises (Smith Machine) – 4 sets

Focus: Maximum load with full stretch and contraction.

15 reps × 160 kg – Rest 2’

12 reps × 160 kg – Rest 2’

12 reps × 160 kg – Rest 2’

12 reps × 160 kg – Rest 2’

Diet​

(~2900kcal – P: ~250 g / C: 265g / F: 83 g)

Post-cardio: 25 g whey + 60 g dextrin
Breakfast: 250 g egg whites, 1 whole egg, 70 g rice flour, 15 g ground almonds, ½ avocado (50 g), 60 g applesauce
Lunch: 200 g chicken breast, 250 g cooked potatoes, 150 g green vegetables, 15 g olive oil
Post-workout meal: 220 g egg whites, 55 g rice flour, 60 g applesauce
Dinner: 200 g white fish, 150 g cooked basmati rice, 150 g green vegetables, 15 g olive oil
Evening snack: 30 g whey, 150 ml almond milk, 10 g ground almonds


Supplements

• Morning fasted: TUDCA, L-Carnitine, Caffeine, Green Tea, Yohimbine, Shilajit, Niacine
• Pre-workout: Creatine 3 g
• Post-workout: Creatine 3 g,
• Breakfast: CoQ10, Vitamin C, Vitamin D + K2, NAC, Omega-3, Glutathione, Digestive enzymes, Chromium Picolinate, Berberine
• Lunch: Silymarin, Curcumin, NAC, Berberine
• Post-cardio snack: Berberine, Chromium Picolinate

@xyle9999 this is a great job on this. the reps and diet is on point. the supplements are also outstanding

 

[xyle9999]

Daily Update – Day 57 Bulk (30 October 25)

Ciao guys,

I hope everyone’s doing great and staying consistent with your training and diet!

On my side, things are going full speed — training sessions are solid and energy’s up! The weather’s finally getting better around here, so I’m hoping to get some outdoor cycling in this weekend.


CARDIO
Zwift Ride – Pre-Lunch Session
Duration: 33 minutes 15 seconds
Distance: 15.37 km
Calories burned: 246 kcal
Training Effect: Recovery
Aerobic benefit: 1.4 (low positive impact)
Anaerobic benefit: 0.0 (no anaerobic stimulus)
Exercise Load: 20
Heart Rate:
Average HR: 120 bpm
Max HR: 132 bpm
Power:
Average Power: 129 W
Max Power: 175 W
Best 20-min Power: 139 W
Normalized Power (NP): 134 W
Total Work: 258 kJ
Cadence:
Average Cadence: 93 rpm
Max Cadence: 119 rpm
Elevation:
Total Ascent: 114 m
Minimum Altitude: 49.2 m
Maximum Altitude: 100.8 m
Speed:
Average Speed: 27.7 km/h
Max Speed: 73.9 km/h

Weight training​

Warmup incline waling 5km/h 10%​

Lying Leg Curl​

3 sets: 20 reps each
Weights: 32 kg → 32 kg → 37 kg
Rest: 2 minutes
Notes: Same approach as your biceps curls — 10 reps, rest-pause until failure. Controlled tempo and full range of motion for maximum hamstring engagement.

Romanian Deadlift (Barbell)​

3 sets: 8 reps each
Weight: 70 kg
Rest: 2 minutes
Tempo: 8.2.3.0 (slow eccentric, explosive concentric)

Seated Row (Machine)​

3 sets: 12 reps each
Weights: 163 kg → 172 kg → 181 kg
Rest: 2 minutes
Technique: Double drop set; control the movement and emphasize contraction in the mid-back.

Superset​

A. Pullover (Unilateral Lat Machine)​

3 sets: 10 reps each
Weight: 27.5 kg
Rest: none (superset)
Notes: Focus on the stretch and contraction of the lats, keeping arms slightly bent.

B. Single-Arm Chest-Supported High Row (Cable)​

3 sets: 10 reps each
Weight: 32 kg
Rest between rounds: 1 minute
Notes: Squeeze at the top of each rep; perfect control and isolation.

Calf Press on Leg Press Machine​

3 sets: 15 reps
Weight: 160 kg each set
Rest: 1’30
RIR: 0 (to full failure)
Notes: Heaviest possible load; full stretch and full contraction on each rep.
​

Diet​

(~3200kcal – P: ~268 g / C: 350g / F: 83 g)
Post-workout (after weight training):25 g whey protein + 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, 300 g cooked potatoes, 150 g green vegetables, 15 g olive oil
Post-cardio meal:220 g egg whites, 70 g rice flour, 60 g applesauce
Dinner:200 g white fish, 200 g cooked basmati rice, 150 g green vegetables, 15 g olive oil
Evening shake:50 g whey protein, 150 ml almond milk, 10 g ground almonds

Supplements

• Morning fasted: TUDCA, L-Carnitine, Caffeine, Green Tea, Yohimbine, Shilajit, Niacine
• Pre-workout: Creatine 3 g
• Post-workout: Creatine 3 g,
• Breakfast: CoQ10, Vitamin C, Vitamin D + K2, NAC, Omega-3, Glutathione, Digestive enzymes, Chromium Picolinate, Berberine
• Lunch: Silymarin, Curcumin, NAC, Berberine
• Post-cardio snack: Berberine, Chromium Picolinate

 

[CEO]

Yes some of them have crazy leg so is give me a good progression margin

bros yeah they got some big legs. but they calves most impressive too. same with runners @xyle9999

 

[Ulter]

Daily Update – Day 57 Bulk (30 October 25)

Ciao guys,

I hope everyone’s doing great and staying consistent with your training and diet!

On my side, things are going full speed — training sessions are solid and energy’s up! The weather’s finally getting better around here, so I’m hoping to get some outdoor cycling in this weekend.


CARDIO
Zwift Ride – Pre-Lunch Session
Duration: 33 minutes 15 seconds
Distance: 15.37 km
Calories burned: 246 kcal
Training Effect: Recovery
Aerobic benefit: 1.4 (low positive impact)
Anaerobic benefit: 0.0 (no anaerobic stimulus)
Exercise Load: 20
Heart Rate:
Average HR: 120 bpm
Max HR: 132 bpm
Power:
Average Power: 129 W
Max Power: 175 W
Best 20-min Power: 139 W
Normalized Power (NP): 134 W
Total Work: 258 kJ
Cadence:
Average Cadence: 93 rpm
Max Cadence: 119 rpm
Elevation:
Total Ascent: 114 m
Minimum Altitude: 49.2 m
Maximum Altitude: 100.8 m
Speed:
Average Speed: 27.7 km/h
Max Speed: 73.9 km/h

View attachment 33376

Weight training​

Warmup incline waling 5km/h 10%​

Lying Leg Curl​

3 sets: 20 reps each
Weights: 32 kg → 32 kg → 37 kg
Rest: 2 minutes
Notes: Same approach as your biceps curls — 10 reps, rest-pause until failure. Controlled tempo and full range of motion for maximum hamstring engagement.

Romanian Deadlift (Barbell)​

3 sets: 8 reps each
Weight: 70 kg
Rest: 2 minutes
Tempo: 8.2.3.0 (slow eccentric, explosive concentric)

Seated Row (Machine)​

3 sets: 12 reps each
Weights: 163 kg → 172 kg → 181 kg
Rest: 2 minutes
Technique: Double drop set; control the movement and emphasize contraction in the mid-back.

Superset​

A. Pullover (Unilateral Lat Machine)​

3 sets: 10 reps each
Weight: 27.5 kg
Rest: none (superset)
Notes: Focus on the stretch and contraction of the lats, keeping arms slightly bent.

B. Single-Arm Chest-Supported High Row (Cable)​

3 sets: 10 reps each
Weight: 32 kg
Rest between rounds: 1 minute
Notes: Squeeze at the top of each rep; perfect control and isolation.

​

Calf Press on Leg Press Machine​

3 sets: 15 reps
Weight: 160 kg each set
Rest: 1’30
RIR: 0 (to full failure)
Notes: Heaviest possible load; full stretch and full contraction on each rep.
​

​

Diet​

(~3200kcal – P: ~268 g / C: 350g / F: 83 g)
Post-workout (after weight training):25 g whey protein + 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, 300 g cooked potatoes, 150 g green vegetables, 15 g olive oil
Post-cardio meal:220 g egg whites, 70 g rice flour, 60 g applesauce
Dinner:200 g white fish, 200 g cooked basmati rice, 150 g green vegetables, 15 g olive oil
Evening shake:50 g whey protein, 150 ml almond milk, 10 g ground almonds

Supplements

• Morning fasted: TUDCA, L-Carnitine, Caffeine, Green Tea, Yohimbine, Shilajit, Niacine
• Pre-workout: Creatine 3 g
• Post-workout: Creatine 3 g,
• Breakfast: CoQ10, Vitamin C, Vitamin D + K2, NAC, Omega-3, Glutathione, Digestive enzymes, Chromium Picolinate, Berberine
• Lunch: Silymarin, Curcumin, NAC, Berberine
• Post-cardio snack: Berberine, Chromium Picolinate

That looks like a fun little exercise program right there. @xyle9999 Works well if the weather is bad. Where I'm at it's really hot during the summer. It's way too hot to do any type of outdoor activity.

 

[2Thick]

Daily Update – Day 57 Bulk (30 October 25)

Ciao guys,

I hope everyone’s doing great and staying consistent with your training and diet!

On my side, things are going full speed — training sessions are solid and energy’s up! The weather’s finally getting better around here, so I’m hoping to get some outdoor cycling in this weekend.


CARDIO
Zwift Ride – Pre-Lunch Session
Duration: 33 minutes 15 seconds
Distance: 15.37 km
Calories burned: 246 kcal
Training Effect: Recovery
Aerobic benefit: 1.4 (low positive impact)
Anaerobic benefit: 0.0 (no anaerobic stimulus)
Exercise Load: 20
Heart Rate:
Average HR: 120 bpm
Max HR: 132 bpm
Power:
Average Power: 129 W
Max Power: 175 W
Best 20-min Power: 139 W
Normalized Power (NP): 134 W
Total Work: 258 kJ
Cadence:
Average Cadence: 93 rpm
Max Cadence: 119 rpm
Elevation:
Total Ascent: 114 m
Minimum Altitude: 49.2 m
Maximum Altitude: 100.8 m
Speed:
Average Speed: 27.7 km/h
Max Speed: 73.9 km/h

View attachment 33376

Weight training​

Warmup incline waling 5km/h 10%​

Lying Leg Curl​

3 sets: 20 reps each
Weights: 32 kg → 32 kg → 37 kg
Rest: 2 minutes
Notes: Same approach as your biceps curls — 10 reps, rest-pause until failure. Controlled tempo and full range of motion for maximum hamstring engagement.

Romanian Deadlift (Barbell)​

3 sets: 8 reps each
Weight: 70 kg
Rest: 2 minutes
Tempo: 8.2.3.0 (slow eccentric, explosive concentric)

Seated Row (Machine)​

3 sets: 12 reps each
Weights: 163 kg → 172 kg → 181 kg
Rest: 2 minutes
Technique: Double drop set; control the movement and emphasize contraction in the mid-back.

Superset​

A. Pullover (Unilateral Lat Machine)​

3 sets: 10 reps each
Weight: 27.5 kg
Rest: none (superset)
Notes: Focus on the stretch and contraction of the lats, keeping arms slightly bent.

B. Single-Arm Chest-Supported High Row (Cable)​

3 sets: 10 reps each
Weight: 32 kg
Rest between rounds: 1 minute
Notes: Squeeze at the top of each rep; perfect control and isolation.

​

Calf Press on Leg Press Machine​

3 sets: 15 reps
Weight: 160 kg each set
Rest: 1’30
RIR: 0 (to full failure)
Notes: Heaviest possible load; full stretch and full contraction on each rep.
​

​

Diet​

(~3200kcal – P: ~268 g / C: 350g / F: 83 g)
Post-workout (after weight training):25 g whey protein + 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, 300 g cooked potatoes, 150 g green vegetables, 15 g olive oil
Post-cardio meal:220 g egg whites, 70 g rice flour, 60 g applesauce
Dinner:200 g white fish, 200 g cooked basmati rice, 150 g green vegetables, 15 g olive oil
Evening shake:50 g whey protein, 150 ml almond milk, 10 g ground almonds

Supplements

• Morning fasted: TUDCA, L-Carnitine, Caffeine, Green Tea, Yohimbine, Shilajit, Niacine
• Pre-workout: Creatine 3 g
• Post-workout: Creatine 3 g,
• Breakfast: CoQ10, Vitamin C, Vitamin D + K2, NAC, Omega-3, Glutathione, Digestive enzymes, Chromium Picolinate, Berberine
• Lunch: Silymarin, Curcumin, NAC, Berberine
• Post-cardio snack: Berberine, Chromium Picolinate

its always cool to see how good you do on these. you are a true beast. @xyle9999 i love the hard work you do!

 

[ROIDDERS]

Daily Update – Day 57 Bulk (30 October 25)

Ciao guys,

I hope everyone’s doing great and staying consistent with your training and diet!

On my side, things are going full speed — training sessions are solid and energy’s up! The weather’s finally getting better around here, so I’m hoping to get some outdoor cycling in this weekend.


CARDIO
Zwift Ride – Pre-Lunch Session
Duration: 33 minutes 15 seconds
Distance: 15.37 km
Calories burned: 246 kcal
Training Effect: Recovery
Aerobic benefit: 1.4 (low positive impact)
Anaerobic benefit: 0.0 (no anaerobic stimulus)
Exercise Load: 20
Heart Rate:
Average HR: 120 bpm
Max HR: 132 bpm
Power:
Average Power: 129 W
Max Power: 175 W
Best 20-min Power: 139 W
Normalized Power (NP): 134 W
Total Work: 258 kJ
Cadence:
Average Cadence: 93 rpm
Max Cadence: 119 rpm
Elevation:
Total Ascent: 114 m
Minimum Altitude: 49.2 m
Maximum Altitude: 100.8 m
Speed:
Average Speed: 27.7 km/h
Max Speed: 73.9 km/h

View attachment 33376

Weight training​

Warmup incline waling 5km/h 10%​

Lying Leg Curl​

3 sets: 20 reps each
Weights: 32 kg → 32 kg → 37 kg
Rest: 2 minutes
Notes: Same approach as your biceps curls — 10 reps, rest-pause until failure. Controlled tempo and full range of motion for maximum hamstring engagement.

Romanian Deadlift (Barbell)​

3 sets: 8 reps each
Weight: 70 kg
Rest: 2 minutes
Tempo: 8.2.3.0 (slow eccentric, explosive concentric)

Seated Row (Machine)​

3 sets: 12 reps each
Weights: 163 kg → 172 kg → 181 kg
Rest: 2 minutes
Technique: Double drop set; control the movement and emphasize contraction in the mid-back.

Superset​

A. Pullover (Unilateral Lat Machine)​

3 sets: 10 reps each
Weight: 27.5 kg
Rest: none (superset)
Notes: Focus on the stretch and contraction of the lats, keeping arms slightly bent.

B. Single-Arm Chest-Supported High Row (Cable)​

3 sets: 10 reps each
Weight: 32 kg
Rest between rounds: 1 minute
Notes: Squeeze at the top of each rep; perfect control and isolation.

​

Calf Press on Leg Press Machine​

3 sets: 15 reps
Weight: 160 kg each set
Rest: 1’30
RIR: 0 (to full failure)
Notes: Heaviest possible load; full stretch and full contraction on each rep.
​

​

Diet​

(~3200kcal – P: ~268 g / C: 350g / F: 83 g)
Post-workout (after weight training):25 g whey protein + 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, 300 g cooked potatoes, 150 g green vegetables, 15 g olive oil
Post-cardio meal:220 g egg whites, 70 g rice flour, 60 g applesauce
Dinner:200 g white fish, 200 g cooked basmati rice, 150 g green vegetables, 15 g olive oil
Evening shake:50 g whey protein, 150 ml almond milk, 10 g ground almonds

Supplements

• Morning fasted: TUDCA, L-Carnitine, Caffeine, Green Tea, Yohimbine, Shilajit, Niacine
• Pre-workout: Creatine 3 g
• Post-workout: Creatine 3 g,
• Breakfast: CoQ10, Vitamin C, Vitamin D + K2, NAC, Omega-3, Glutathione, Digestive enzymes, Chromium Picolinate, Berberine
• Lunch: Silymarin, Curcumin, NAC, Berberine
• Post-cardio snack: Berberine, Chromium Picolinate

what you are doing here looks super fun! it's like you're actually in a race. And your diet looks fantastic, man. Oh, it's consistent and high quality food. I gotta give you a lot of love.@xyle9999

 

[xyle9999]

That looks like a fun little exercise program right there. @xyle9999 Works well if the weather is bad. Where I'm at it's really hot during the summer. It's way too hot to do any type of outdoor activity.

Where do you live? I'm jealous here very cold and dark :-(

 

[xyle9999]

what you are doing here looks super fun! it's like you're actually in a race. And your diet looks fantastic, man. Oh, it's consistent and high quality food. I gotta give you a lot of love.@xyle9999

Ho y<ou can race on this app, there is even some country European world championship online and you race again real people

 

[ROIDDERS]

Ho y<ou can race on this app, there is even some country European world championship online and you race again real people

Yeah, it's amazing the things that technology has given us.

 

[xyle9999]

Daily Update – Day 58 Bulk (31 October 25)


CARDIO

Zwift Training Summary – Midday Ride​

Distance: 19.62 km
Duration: 38 minutes 54 seconds
Calories burned: 317 kcal

Performance​

Average Power: 142 W
Maximum Power: 911 W
20-Minute Power: 161 W
Normalized Power (NP): 187 W
Total Work: 332 kJ
Average Cadence: 83 rpm
Max Cadence: 105 rpm

Heart Rate​

Average HR: 119 bpm
Max HR: 149 bpm

Training Effect​

Aerobic: 2.1 (Maintenance)
Anaerobic: 2.0 (Maintenance)
Overall Training Load: 67

Elevation​

Total Ascent: 155 m
No Descent Recorded
Elevation Range: 49 m – 101 m

Speed​

Average Speed: 30.3 km/h
Max Speed: 64.8 km/h

Weight training​

Warmup incline waling 5km/h 10%​

Workout Summary – Chest Day​

Cable Crossover (High Pulley)​

3 sets
15 reps × 64 kg
12 reps × 73 kg
8 reps × 82 kg
Rest: 1’30”

Incline Smith Machine Press​

4 sets
8 reps × 60 kg (all sets)
Rest: 3’
Tempo: 3.0.3.0

Chest Press Machine​

4 sets
8 reps × 80 kg
8 reps × 82 kg
8 reps × 82 kg
8 reps × 70 kg (drop set / degressive)
Rest: 2’

Incline Cable Fly (Low Pulley)​

3 sets
20 reps × 37 kg
20 reps × 37 kg
20 reps × body control / light weight (focus on contraction)
Rest: 2’

Diet​

(~3200kcal – P: ~268 g / C: 350g / F: 83 g)
Post-workout (after weight training):25 g whey protein + 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, 300 g cooked potatoes, 150 g green vegetables, 15 g olive oil
Post-cardio meal:220 g egg whites, 70 g rice flour, 60 g applesauce
Dinner:200 g white fish, 200 g cooked basmati rice, 150 g green vegetables, 15 g olive oil
Evening shake:50 g whey protein, 150 ml almond milk, 10 g ground almonds

Supplements

• Morning fasted: TUDCA, L-Carnitine, Caffeine, Green Tea, Yohimbine, Shilajit, Niacine
• Pre-workout: Creatine 3 g
• Post-workout: Creatine 3 g,
• Breakfast: CoQ10, Vitamin C, Vitamin D + K2, NAC, Omega-3, Glutathione, Digestive enzymes, Chromium Picolinate, Berberine
• Lunch: Silymarin, Curcumin, NAC, Berberine
• Post-cardio snack: Berberine, Chromium Picolinate

 

[Ulter]

Where do you live? I'm jealous here very cold and dark :-(

I live near Disney World in Orlando which is in the southeast part of the USA