Approved Log My first cycle log

[Tiger Salman Khan]

Alpine Ride Recap – Day in the Swiss Mountains


Today was all about riding and recovery
I started early with a solid loop in the Alps: Furka–Grimsel–Furka (climbed Furka twice), with the legs still a bit heavy from the week but the engine running well.

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Ride Summary​

• Distance: 74.92 km
• Elevation gain: +2,072 m
• Max altitude: 2,436 m (Furka Pass summit)
• Ride time: 3h53
• Average speed: 19.3 km/h
• Average HR: 129 bpm
• Max HR: 153 bpm
• Stamina (Garmin): Started 98%, finished 58% → very decent management considering the climbs

️ Power​

• Avg Power: 180 W
• Normalized Power: 202 W
• Max Power: 1,112 W
• Best 20-min: 241 W → Estimated FTP: ~229–245 W depending on the method

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On the Bike Nutrition​

• 1x banana
• 1x chocolate bar
• 1x nut-filled pastry
• 1x coffee stop
• 2 bottles with electrolytes

This combo kept me stable all the way — no bonks, no gut issues. For longer rides I’ll add more EAA or a gel, but today went well.

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Afternoon Strength​

• Pecs & Triceps session around 16:00
• Volume only, no PRs — just flushing the upper body post-ride
• Post-workout shake: Whey + cream of rice + dextrin

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Dinner​

• Spinach salad
• Lean beef filet (~200g)
• Steamed vegetables
• White rice
  → Recovery-focused and clean, with enough carbs to reload a bit for tomorrow.

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Tomorrow​

• Another early ride planned (~3h max)
• One side of Gotthard only — keeping it lighter
• Let’s see how the legs feel in the morning

and for @GHgut4life i took some pictures for you, i know that one of the james bond movies was recorded there but i don't know wich one

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@xyle9999 amazing views man....that waterfall is incredible......

 

[ballin2504]

Upper Body Strength – Chest Day + Recovery Ride

Morning Training – Chest Focus (Repeat from Previous Week)

I repeated last week’s chest session, going in with focus and solid energy. Despite having been sick earlier this week, I felt good under the bar and managed to match my previous bests:

Chest Workout:

• Flat Dumbbell Flys (total weight)
  20×23kg, 15×27kg, 12×32kg, 10×32kg, 8×36kg
• Dumbbell Bench Press
  15×40kg, 12×44kg, 10×50kg, 8×54kg, 6×64kg (PR matched)
• Dumbbell Pullover
  15×22.5kg, 12×24kg, 10×29kg, 10×32kg (PR matched)
• Incline Dumbbell Flys
  20×27kg, 15×32kg, 12×32kg, 10×36kg

Afternoon – Light Road Ride

After two off days earlier this week, I didn’t push too hard. The legs weren’t fully fresh, but I kept the cadence fluid and used the ride for some active recovery.

Ride Summary:

• Distance: 29.4 km
• Elevation Gain: +536 m
• Avg Power: 182 W
• NP: 215 W
• Avg HR: 136 bpm
• Max HR: 153 bpm
• Ride Duration: 1h14
• Cadence: 79 rpm avg
• Temperature: 29°C

I stayed mostly in Zone 2, spiked Z4 briefly on climbs. Even with a lower energy day, it felt good to move and sweat properly again. HR response was controlled and power was steady.

Recovery Routine PM:

• 25 min stretching & foam rolling
• Full-body jacuzzi session (30 min)
• Early light dinner with focus on digestion
• Magnesium + Glycine pre-bed for CNS reset

Felt calm, centered, and physically more fluid by evening. Body is clearly responding well.

@xyle9999 quality update big guy. You’re doing great

 

[xyle9999]

Sunday Update – Alpine Ride + Recovery Mode

Started the day early with a solid 6:00 AM ride in the Swiss Alps. the Gottard pass

Today’s route included a 26.16 km climb with 703 m total elevation gain and a max altitude of 2,108 m. Conditions were cooler (avg. temp: 13°C), which helped maintain a steady rhythm.

Stats Recap:

• Total time: 1h33
• Avg. speed: 16.8 km/h
• Max speed: 73.4 km/h
• Avg. power: 157W | Max power: 514W
• FTP used: 245W
• NP: 180W
• IF: 0.733
• Calories burned: ~1,000 kcal
• Cadence: 66 rpm avg
• Heart rate: 118 bpm avg | 132 bpm max
• Stamina: 46% → 23%

Nutrition:

Simple fueling: a banana before the ride, water during, and a recovery shake right after with whey + rice cream + cyclic dextrin. That helped with glycogen replenishment and recovery.

Afternoon Status:

Drove back 2.5 hours after the ride. Body felt clearly fatigued – nothing alarming, just the accumulation from two hard cycling sessions + a full training week. Originally planned a shoulder/abs workout, but decided to skip it to allow full recovery.

Tomorrow morning: back to the gym.

Sometimes the best choice is to rest and absorb the work

 

[Noah Wixx]

Upper Body Strength – Chest Day + Recovery Ride

Morning Training – Chest Focus (Repeat from Previous Week)

I repeated last week’s chest session, going in with focus and solid energy. Despite having been sick earlier this week, I felt good under the bar and managed to match my previous bests:

Chest Workout:

• Flat Dumbbell Flys (total weight)
  20×23kg, 15×27kg, 12×32kg, 10×32kg, 8×36kg
• Dumbbell Bench Press
  15×40kg, 12×44kg, 10×50kg, 8×54kg, 6×64kg (PR matched)
• Dumbbell Pullover
  15×22.5kg, 12×24kg, 10×29kg, 10×32kg (PR matched)
• Incline Dumbbell Flys
  20×27kg, 15×32kg, 12×32kg, 10×36kg

Afternoon – Light Road Ride

After two off days earlier this week, I didn’t push too hard. The legs weren’t fully fresh, but I kept the cadence fluid and used the ride for some active recovery.

Ride Summary:

• Distance: 29.4 km
• Elevation Gain: +536 m
• Avg Power: 182 W
• NP: 215 W
• Avg HR: 136 bpm
• Max HR: 153 bpm
• Ride Duration: 1h14
• Cadence: 79 rpm avg
• Temperature: 29°C

I stayed mostly in Zone 2, spiked Z4 briefly on climbs. Even with a lower energy day, it felt good to move and sweat properly again. HR response was controlled and power was steady.

Recovery Routine PM:

• 25 min stretching & foam rolling
• Full-body jacuzzi session (30 min)
• Early light dinner with focus on digestion
• Magnesium + Glycine pre-bed for CNS reset

Felt calm, centered, and physically more fluid by evening. Body is clearly responding well.

Awesome looking day right here

 

[GHgut4life]

Sunday Update – Alpine Ride + Recovery Mode

Started the day early with a solid 6:00 AM ride in the Swiss Alps. the Gottard pass

Today’s route included a 26.16 km climb with 703 m total elevation gain and a max altitude of 2,108 m. Conditions were cooler (avg. temp: 13°C), which helped maintain a steady rhythm.

Stats Recap:

• Total time: 1h33
• Avg. speed: 16.8 km/h
• Max speed: 73.4 km/h
• Avg. power: 157W | Max power: 514W
• FTP used: 245W
• NP: 180W
• IF: 0.733
• Calories burned: ~1,000 kcal
• Cadence: 66 rpm avg
• Heart rate: 118 bpm avg | 132 bpm max
• Stamina: 46% → 23%

Nutrition:

Simple fueling: a banana before the ride, water during, and a recovery shake right after with whey + rice cream + cyclic dextrin. That helped with glycogen replenishment and recovery.

Afternoon Status:

Drove back 2.5 hours after the ride. Body felt clearly fatigued – nothing alarming, just the accumulation from two hard cycling sessions + a full training week. Originally planned a shoulder/abs workout, but decided to skip it to allow full recovery.

Tomorrow morning: back to the gym.

Sometimes the best choice is to rest and absorb the work

big beautiful day bro really tight , and add some honey with bananas for the max pump
really a nice place!

 

[25homes]

Nice pics

 

[GHgut4life]

Sunday Update – Alpine Ride + Recovery Mode

Started the day early with a solid 6:00 AM ride in the Swiss Alps. the Gottard pass

Today’s route included a 26.16 km climb with 703 m total elevation gain and a max altitude of 2,108 m. Conditions were cooler (avg. temp: 13°C), which helped maintain a steady rhythm.

Stats Recap:

• Total time: 1h33
• Avg. speed: 16.8 km/h
• Max speed: 73.4 km/h
• Avg. power: 157W | Max power: 514W
• FTP used: 245W
• NP: 180W
• IF: 0.733
• Calories burned: ~1,000 kcal
• Cadence: 66 rpm avg
• Heart rate: 118 bpm avg | 132 bpm max
• Stamina: 46% → 23%

Nutrition:

Simple fueling: a banana before the ride, water during, and a recovery shake right after with whey + rice cream + cyclic dextrin. That helped with glycogen replenishment and recovery.

Afternoon Status:

Drove back 2.5 hours after the ride. Body felt clearly fatigued – nothing alarming, just the accumulation from two hard cycling sessions + a full training week. Originally planned a shoulder/abs workout, but decided to skip it to allow full recovery.

Tomorrow morning: back to the gym.

Sometimes the best choice is to rest and absorb the work

any updates last few days?

 

[xyle9999]

Hey guys! Hope you’re all doing well!

I haven’t posted much this week — it’s been a seriously intense one.

On the personal side, things got a bit shaken up: unfortunately, my wife and I were just informed that we have to move out within 3 months, as our landlord terminated the lease. So right now, I’m dealing with apartment hunting, reorganizing everything… and most importantly, making sure the new place has enough space for my home gym!

On the training front, no missed sessions. I’m still doing both gym and cycling every single day. I’ve been hitting some new PRs in the gym, and with the amazing weather here, I’ve been enjoying evening rides more than ever — it’s really keeping me grounded.

Big update on the coaching side: I’m in the process of switching to a new team for diet, training, and the enhanced side. My current coach hasn’t been very responsive, and I found a new coaching team for the same price — but this time, they actually have doctors involved for the chemistry side, which makes a huge difference.

That said, I’m a bit in a grey area regarding my cycle right now.

Here’s the context:


I ran my first cycle purely oral (Tbol, Salbutamol, T3, T4, Anavar, Proviron), and then jumped straight into my current cycle. I’m currently in week 9. I’ve stopped the Tbol and recently started Primobolan. Originally, I had planned to run this cycle for 24 weeks, but the new coach thinks that’s far too long for a second cycle.

He’s recommending that I cut it short at 12 weeks, give my body time to recover, get blood markers back in range (my testosterone and HDL were low after the first cycle), and relaunch with a new 12-week cycle in 2-3 months.

He also mentioned two possible paths:

• Do a full PCT now (which could be rough and slow, given the back-to-back cycles)
• Or transition into TRT for a few months and stabilize before planning another full cycle.

TRT has been on my radar for a while now anyway, so I’ll have a video call on Saturday to discuss all that in detail. I’ll definitely keep you all updated.

Training-wise, no huge changes — we’re simply switching from a body-part split to push/pull/legs, which I think will fit better with my schedule.

For nutrition, not a drastic shift either, but the new coach recommends reducing powdered protein and carb sources (like whey, rice flour, dextrin) in favor of more solid whole foods. But macros will stay roughly the same.


So, I’ve booked a full blood panel for next week to check where my markers are at — testosterone, estrogen, cholesterol, liver, kidney function, etc. Once I get the results, I’ll make a clear decision about whether I go with a proper PCT or transition into TRT as discussed.


I’ll also post an updated physique photo later this week to show where I’m currently standing after these 9 weeks of training and cycling.

Thanks for reading if you made it this far — I really appreciate the support here.

As always, open to feedback or advice — let’s keep pushing!

 

[GHgut4life]

Hey guys! Hope you’re all doing well!

I haven’t posted much this week — it’s been a seriously intense one.

On the personal side, things got a bit shaken up: unfortunately, my wife and I were just informed that we have to move out within 3 months, as our landlord terminated the lease. So right now, I’m dealing with apartment hunting, reorganizing everything… and most importantly, making sure the new place has enough space for my home gym!

On the training front, no missed sessions. I’m still doing both gym and cycling every single day. I’ve been hitting some new PRs in the gym, and with the amazing weather here, I’ve been enjoying evening rides more than ever — it’s really keeping me grounded.

Big update on the coaching side: I’m in the process of switching to a new team for diet, training, and the enhanced side. My current coach hasn’t been very responsive, and I found a new coaching team for the same price — but this time, they actually have doctors involved for the chemistry side, which makes a huge difference.

That said, I’m a bit in a grey area regarding my cycle right now.

Here’s the context:


I ran my first cycle purely oral (Tbol, Salbutamol, T3, T4, Anavar, Proviron), and then jumped straight into my current cycle. I’m currently in week 9. I’ve stopped the Tbol and recently started Primobolan. Originally, I had planned to run this cycle for 24 weeks, but the new coach thinks that’s far too long for a second cycle.

He’s recommending that I cut it short at 12 weeks, give my body time to recover, get blood markers back in range (my testosterone and HDL were low after the first cycle), and relaunch with a new 12-week cycle in 2-3 months.

He also mentioned two possible paths:

• Do a full PCT now (which could be rough and slow, given the back-to-back cycles)
• Or transition into TRT for a few months and stabilize before planning another full cycle.

TRT has been on my radar for a while now anyway, so I’ll have a video call on Saturday to discuss all that in detail. I’ll definitely keep you all updated.

Training-wise, no huge changes — we’re simply switching from a body-part split to push/pull/legs, which I think will fit better with my schedule.

For nutrition, not a drastic shift either, but the new coach recommends reducing powdered protein and carb sources (like whey, rice flour, dextrin) in favor of more solid whole foods. But macros will stay roughly the same.


So, I’ve booked a full blood panel for next week to check where my markers are at — testosterone, estrogen, cholesterol, liver, kidney function, etc. Once I get the results, I’ll make a clear decision about whether I go with a proper PCT or transition into TRT as discussed.


I’ll also post an updated physique photo later this week to show where I’m currently standing after these 9 weeks of training and cycling.

Thanks for reading if you made it this far — I really appreciate the support here.

As always, open to feedback or advice — let’s keep pushing!

sorry about the move bro @xyle9999 isnt europe like socialist and they cant kick you out?

 

[xyle9999]

sorry about the move bro @xyle9999 isnt europe like socialist and they cant kick you out?

Lol, it really depends. Europe is very different depending on which country you live in, especially since I live in Switzerland, which is not in the European Union. We’re a very liberal country with fewer protections for tenants. On the other hand, if you live in France, I guess they can’t kick you out even if you don’t pay rent.


Anyway, I have a few apartment viewings lined up next week, and if all goes well, I think I can move within the next 20-25 days. It’s just really annoying because I bought my Atletica rack for my home gym only a few months ago, along with the flooring, and the total weight of my home gym is around 1,500 kg. At least I’m glad I work out regularly, so I have enough strength to move it myself!

 

[GHgut4life]

Lol, it really depends. Europe is very different depending on which country you live in, especially since I live in Switzerland, which is not in the European Union. We’re a very liberal country with fewer protections for tenants. On the other hand, if you live in France, I guess they can’t kick you out even if you don’t pay rent.


Anyway, I have a few apartment viewings lined up next week, and if all goes well, I think I can move within the next 20-25 days. It’s just really annoying because I bought my Atletica rack for my home gym only a few months ago, along with the flooring, and the total weight of my home gym is around 1,500 kg. At least I’m glad I work out regularly, so I have enough strength to move it myself!

Good to hear you got this worked out bro
anabolex family worried on you @xyle9999

 

[xyle9999]

sorry about the move bro @xyle9999 isnt europe like socialist and they cant kick you out?

And regarding the decision about the status on my cycle do you any recommendations

 

[starboy]

He also mentioned two possible paths:

• Do a full PCT now (which could be rough and slow, given the back-to-back cycles)
• Or transition into TRT for a few months and stabilize before planning another full cycle.

And regarding the decision about the status on my cycle do you any recommendations

Me personally I think you should get on TRT, self TRT is much better than PCT.
PCT is going to mess up your hormones and your mental state, its not worth it. @xyle9999