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

[xyle9999]

Ciao guys,

Another week with full of energy, With winter here, I’m realizing how much I miss doing cardio outdoors. In my region there are a lot of cross-country skiing trails, so tomorrow I’m going to rent some equipment, and on Wednesday afternoon I’ll go test skating for the first time.

If I enjoy it, then it’s a go — I’ll buy my own gear and replace my outdoor cycling sessions with cross-country skiing for the winter.

Morning – Fasted Cardio (Zwift – 35 min)​

Route: Hilltop Hustle – 13.99 km – 185 m – Zone 2

Mid-morning – Treadmill Run (25 min)​

Distance: 3.91 km – Easy steady pace

Afternoon – Weight Chest​

Incline Smith Machine Press – 5× (15, 12, 10, 8, 8) up to 64 kg
Dumbbell Bench Press – 5× (12, 10, 8, 8, 8) up to 82 kg
Dumbbell Flyes – 5× (15, 12, 10, 10, 10) un to 37 kg
Low Cable Crossover – 5× (20, 15, 12, 12, 12) up to 37 kg

Mobility –​

Lunch session 12 minutes evening 10 minutes

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

 

[GHgut4life]

Ciao guys,

Another week with full of energy, With winter here, I’m realizing how much I miss doing cardio outdoors. In my region there are a lot of cross-country skiing trails, so tomorrow I’m going to rent some equipment, and on Wednesday afternoon I’ll go test skating for the first time.

If I enjoy it, then it’s a go — I’ll buy my own gear and replace my outdoor cycling sessions with cross-country skiing for the winter.

Morning – Fasted Cardio (Zwift – 35 min)​

Route: Hilltop Hustle – 13.99 km – 185 m – Zone 2

Mid-morning – Treadmill Run (25 min)​

Distance: 3.91 km – Easy steady pace

Afternoon – Weight Chest​

Incline Smith Machine Press – 5× (15, 12, 10, 8, 8) up to 64 kg
Dumbbell Bench Press – 5× (12, 10, 8, 8, 8) up to 82 kg
Dumbbell Flyes – 5× (15, 12, 10, 10, 10) un to 37 kg
Low Cable Crossover – 5× (20, 15, 12, 12, 12) up to 37 kg

View attachment 34741View attachment 34742

Mobility –​

Lunch session 12 minutes evening 10 minutes

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

lean power there brother for TRT

 

[SteveSmi]

Ciao guys,

Another week with full of energy, With winter here, I’m realizing how much I miss doing cardio outdoors. In my region there are a lot of cross-country skiing trails, so tomorrow I’m going to rent some equipment, and on Wednesday afternoon I’ll go test skating for the first time.

If I enjoy it, then it’s a go — I’ll buy my own gear and replace my outdoor cycling sessions with cross-country skiing for the winter.

Morning – Fasted Cardio (Zwift – 35 min)​

Route: Hilltop Hustle – 13.99 km – 185 m – Zone 2

Mid-morning – Treadmill Run (25 min)​

Distance: 3.91 km – Easy steady pace

Afternoon – Weight Chest​

Incline Smith Machine Press – 5× (15, 12, 10, 8, 8) up to 64 kg
Dumbbell Bench Press – 5× (12, 10, 8, 8, 8) up to 82 kg
Dumbbell Flyes – 5× (15, 12, 10, 10, 10) un to 37 kg
Low Cable Crossover – 5× (20, 15, 12, 12, 12) up to 37 kg

View attachment 34741View attachment 34742

Mobility –​

Lunch session 12 minutes evening 10 minutes

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

@xyle9999 give you a lot of credit for this one. the supplement stack is solid as always. that COq10 is one of the best

 

[xyle9999]

@xyle9999 give you a lot of credit for this one. the supplement stack is solid as always. that COq10 is one of the best

Thanks Bros

 

[xyle9999]

lean power there brother for TRT

I'm not so lean now after the end of bulking so I will do until end of year like keep like that and after holiday 3 month of cut

 

[xyle9999]

Ciao guys,

little change today as I didn’t to the fasted cardio sleep to late so I did all in a row running back day and cycling

Cardio of the Day​

• Morning:

Not my usual fasted 30-min Zwift because I went to pick up the XC-ski equipment — but that’s part of the plan for this week.


• Midday Run – 25:37 / 3.97 km

Easy pace, smooth effort, perfect lunch workout. Legs felt light and responsive.

• Zwift – 12:36 / 5.91 km (London Flat)

Short session, Zone 2, just keeping the habit and adding some volume for the day.

Afternoon – Weight Back​

• Wide-Grip Pull-Up – 4× (10, 10, 8, 6)

• T-Bar Row – 5× (15, 12, 10, 8, 8) up to 116 kg

• Seated Wide-Grip Row – 5× (20, 15, 12, 10, 10) up to 167 kg

• One-Arm Pulldown – 4× (12, 10, 10, 10) up to 36.5kg

• Straight-Arm Pulldown – 3× (20, 15, 15) up to 36.5 kg

Mobility –


Evening session 20 minutes

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

 

[Noah Wixx]

Ciao guys,

Another week with full of energy, With winter here, I’m realizing how much I miss doing cardio outdoors. In my region there are a lot of cross-country skiing trails, so tomorrow I’m going to rent some equipment, and on Wednesday afternoon I’ll go test skating for the first time.

If I enjoy it, then it’s a go — I’ll buy my own gear and replace my outdoor cycling sessions with cross-country skiing for the winter.

Morning – Fasted Cardio (Zwift – 35 min)​

Route: Hilltop Hustle – 13.99 km – 185 m – Zone 2

Mid-morning – Treadmill Run (25 min)​

Distance: 3.91 km – Easy steady pace

Afternoon – Weight Chest​

Incline Smith Machine Press – 5× (15, 12, 10, 8, 8) up to 64 kg
Dumbbell Bench Press – 5× (12, 10, 8, 8, 8) up to 82 kg
Dumbbell Flyes – 5× (15, 12, 10, 10, 10) un to 37 kg
Low Cable Crossover – 5× (20, 15, 12, 12, 12) up to 37 kg

View attachment 34741View attachment 34742

Mobility –​

Lunch session 12 minutes evening 10 minutes

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

I dont like winter at all snowed 3 days here so far lol.

 

[2Thick]

Ciao guys,

little change today as I didn’t to the fasted cardio sleep to late so I did all in a row running back day and cycling

Cardio of the Day​

• Morning:

Not my usual fasted 30-min Zwift because I went to pick up the XC-ski equipment — but that’s part of the plan for this week.


• Midday Run – 25:37 / 3.97 km

Easy pace, smooth effort, perfect lunch workout. Legs felt light and responsive.

• Zwift – 12:36 / 5.91 km (London Flat)

Short session, Zone 2, just keeping the habit and adding some volume for the day.

Afternoon – Weight Back​

• Wide-Grip Pull-Up – 4× (10, 10, 8, 6)

• T-Bar Row – 5× (15, 12, 10, 8, 8) up to 116 kg

• Seated Wide-Grip Row – 5× (20, 15, 12, 10, 10) up to 167 kg

• One-Arm Pulldown – 4× (12, 10, 10, 10) up to 36.5kg

• Straight-Arm Pulldown – 3× (20, 15, 15) up to 36.5 kg

Mobility –


Evening session 20 minutes

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

this one is fantastic! the diet is fantastic and on point. the breakfast is also looking good! @xyle9999

 

[Ulter]

Ciao guys,

Another week with full of energy, With winter here, I’m realizing how much I miss doing cardio outdoors. In my region there are a lot of cross-country skiing trails, so tomorrow I’m going to rent some equipment, and on Wednesday afternoon I’ll go test skating for the first time.

If I enjoy it, then it’s a go — I’ll buy my own gear and replace my outdoor cycling sessions with cross-country skiing for the winter.

Morning – Fasted Cardio (Zwift – 35 min)​

Route: Hilltop Hustle – 13.99 km – 185 m – Zone 2

Mid-morning – Treadmill Run (25 min)​

Distance: 3.91 km – Easy steady pace

Afternoon – Weight Chest​

Incline Smith Machine Press – 5× (15, 12, 10, 8, 8) up to 64 kg
Dumbbell Bench Press – 5× (12, 10, 8, 8, 8) up to 82 kg
Dumbbell Flyes – 5× (15, 12, 10, 10, 10) un to 37 kg
Low Cable Crossover – 5× (20, 15, 12, 12, 12) up to 37 kg

View attachment 34741View attachment 34742

Mobility –​

Lunch session 12 minutes evening 10 minutes

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

The protocol looks really good on this. @xyle9999 Put together the TRX and growth hormone. It's a really good stack. I got a lot of love and respect for it.

 

[xyle9999]

Ciao guys,

Really solid day today — and a pretty exciting one because I officially tested cross-country skiing (skating) for the first time.

Cardio of the Day​

• Morning:

15 minutes fasted cycling zwift easy ride


Morning – First Skating Session


My watch didn’t track the session correctly, but I did about 45 minutes on the trails.

It was my first real try, and wow… skating is definitely a technique-heavy sport. I fell a couple of times, but honestly I loved it. Huge potential for cardio, full-body engagement, and it gives me that winter outdoor feeling I miss when cycling isn’t possible.

I’ve already decided to commit:
• I’m buying my own equipment this week
• I found some lessons close to home, so I’ll probably book 1–2 sessions to start clean with proper technique

Really excited to build this into my winter routine.

Afternoon – Treadmill Run​

• 3.77 km – 24:35

Easy Zone 2–3 pace, just keeping the engine running. Legs felt good even after skating.

Afternoon – Shoulders & ABS Back​

Shoulders

• Side Dumbbell Lateral Raises – 5 sets (20, 15, 12, 12, 10) up to 23 kg

• One-Arm Side Laterals – 3 sets (15, 12, 10) up to 14 kg

• Standing Barbell Press Behind Neck – 5 sets (12, 10, 8, 8, 8) up to 46 kg

Rear Delts

• Seated Rear Lateral Raise – 4 sets (15, 12, 12, 12) up to 20 kg

Abs

• Ab Wheel on Knees – 4 sets (30, 20, 20, 20)

• Stomach Vacuum – 4×20 reps

Mobility​

Evening session 18 minutes

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

 

[CEO]

Ciao guys,

Really solid day today — and a pretty exciting one because I officially tested cross-country skiing (skating) for the first time.

Cardio of the Day​

• Morning:

15 minutes fasted cycling zwift easy ride


Morning – First Skating Session


My watch didn’t track the session correctly, but I did about 45 minutes on the trails.

It was my first real try, and wow… skating is definitely a technique-heavy sport. I fell a couple of times, but honestly I loved it. Huge potential for cardio, full-body engagement, and it gives me that winter outdoor feeling I miss when cycling isn’t possible.

I’ve already decided to commit:
• I’m buying my own equipment this week
• I found some lessons close to home, so I’ll probably book 1–2 sessions to start clean with proper technique

Really excited to build this into my winter routine.
View attachment 34834View attachment 34835

Afternoon – Treadmill Run​

• 3.77 km – 24:35

Easy Zone 2–3 pace, just keeping the engine running. Legs felt good even after skating.

Afternoon – Shoulders & ABS Back​

Shoulders

• Side Dumbbell Lateral Raises – 5 sets (20, 15, 12, 12, 10) up to 23 kg

• One-Arm Side Laterals – 3 sets (15, 12, 10) up to 14 kg

• Standing Barbell Press Behind Neck – 5 sets (12, 10, 8, 8, 8) up to 46 kg

Rear Delts

• Seated Rear Lateral Raise – 4 sets (15, 12, 12, 12) up to 20 kg

Abs

• Ab Wheel on Knees – 4 sets (30, 20, 20, 20)

• Stomach Vacuum – 4×20 reps

Mobility​

Evening session 18 minutes

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

@xyle9999 bros dayum that some nice snow. It's amazing how your seasons change ... down here in South California. It's mild year round. It's like a mediterranean climate.

 

[xyle9999]

@xyle9999 bros dayum that some nice snow. It's amazing how your seasons change ... down here in South California. It's mild year round. It's like a mediterranean climate.

For this sure here where I am we have really 4 very different season

 

[CEO]

For this sure here where I am we have really 4 very different season

bros when i lived in bama we sometimes go super cold in winter, but not for long. then in summer was super hot!

 

[xyle9999]

bros when i lived in bama we sometimes go super cold in winter, but not for long. then in summer was super hot!

Few years ago I was living and working in Bangkok Thailand and I remember that I was missing the different season there it was sunny and hot all the years now since I’m back here in Swiss I like this to see the nature changed

 

[ROIDDERS]

Ciao guys,

Really solid day today — and a pretty exciting one because I officially tested cross-country skiing (skating) for the first time.

Cardio of the Day​

• Morning:

15 minutes fasted cycling zwift easy ride


Morning – First Skating Session


My watch didn’t track the session correctly, but I did about 45 minutes on the trails.

It was my first real try, and wow… skating is definitely a technique-heavy sport. I fell a couple of times, but honestly I loved it. Huge potential for cardio, full-body engagement, and it gives me that winter outdoor feeling I miss when cycling isn’t possible.

I’ve already decided to commit:
• I’m buying my own equipment this week
• I found some lessons close to home, so I’ll probably book 1–2 sessions to start clean with proper technique

Really excited to build this into my winter routine.
View attachment 34834View attachment 34835

Afternoon – Treadmill Run​

• 3.77 km – 24:35

Easy Zone 2–3 pace, just keeping the engine running. Legs felt good even after skating.

Afternoon – Shoulders & ABS Back​

Shoulders

• Side Dumbbell Lateral Raises – 5 sets (20, 15, 12, 12, 10) up to 23 kg

• One-Arm Side Laterals – 3 sets (15, 12, 10) up to 14 kg

• Standing Barbell Press Behind Neck – 5 sets (12, 10, 8, 8, 8) up to 46 kg

Rear Delts

• Seated Rear Lateral Raise – 4 sets (15, 12, 12, 12) up to 20 kg

Abs

• Ab Wheel on Knees – 4 sets (30, 20, 20, 20)

• Stomach Vacuum – 4×20 reps

Mobility​

Evening session 18 minutes

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

that is an awesome update. love the scenery. its so pretty from afar i just hate the cold lol @xyle9999

 

[ballin2504]

Ciao guys,

Another week with full of energy, With winter here, I’m realizing how much I miss doing cardio outdoors. In my region there are a lot of cross-country skiing trails, so tomorrow I’m going to rent some equipment, and on Wednesday afternoon I’ll go test skating for the first time.

If I enjoy it, then it’s a go — I’ll buy my own gear and replace my outdoor cycling sessions with cross-country skiing for the winter.

Morning – Fasted Cardio (Zwift – 35 min)​

Route: Hilltop Hustle – 13.99 km – 185 m – Zone 2

Mid-morning – Treadmill Run (25 min)​

Distance: 3.91 km – Easy steady pace

Afternoon – Weight Chest​

Incline Smith Machine Press – 5× (15, 12, 10, 8, 8) up to 64 kg
Dumbbell Bench Press – 5× (12, 10, 8, 8, 8) up to 82 kg
Dumbbell Flyes – 5× (15, 12, 10, 10, 10) un to 37 kg
Low Cable Crossover – 5× (20, 15, 12, 12, 12) up to 37 kg

View attachment 34741View attachment 34742

Mobility –​

Lunch session 12 minutes evening 10 minutes

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

@xyle9999 you have the most solid physique on anabolex! Looking killer