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

[xyle9999]

Monday log
05:45 – Back & Biceps

• Rowing machine – 10 min warm-up
• Lat pulldown front – 6 sets (20, 15, 12, 10+2DS, 10+2DS reps)
• Barbell row pronated – 5 sets (15, 12, 10, 8, 6 reps)
• Seated cable row neutral grip – 5 sets (12, 10, 10, 10, 10 reps)
• Lat pulldown neutral grip – 6 sets (20, 15, 12, 10, 8, 6 reps)
• Pullover cable – 6 sets (20, 15, 12, 10, 12+3DS reps)
• Barbell curl – 4 sets (15, 12, 10, 8 reps)
• Hammer curl – 4 sets (15, 12, 10, 8 reps)

Afternoon – Road Cycling

• Duration: 1h32:51
• Distance: ~40 km (26.1 km/h average)
• Total ascent: 491 m
• Avg. Power: 168 W
• Max Power: 858 W
• NP: 187 W – IF: 0.759 – TSS: 88.7
• Avg. HR: 132 bpm (Max: 150 bpm)
• Calories burned: 1,063 kcal
• Stamina: Start 100% → End 74% (min 68%)

 

[ballin2504]

Daily Log – August 8th

Another solid day in the books


Morning (6:00 AM): Chest & Triceps session

Started with 10 minutes on the elliptical as warm-up, then moved on to:

• Machine chest press (5 sets: 20, 15, 12, 10, 8 reps)
• Incline dumbbell press (5 sets: 15, 12, 10, 10, 10 reps)
• Decline flyes (5 sets: 15, 12, 10, 10, 10 reps)
• Skullcrushers (5 sets: 15, 12, 10, 10, 10 reps)
• Rope triceps extensions (5 sets: 15, 12, 10, 10+2DS, 10+2DS reps)

Afternoon: Road Cycling in the Jura mountains


Had the afternoon off so I went for a long ride in the beautiful Jura region. Amazing scenery but very hot weather (avg. 33°C / 91°F).

• Distance: 52.7 km
• Elevation gain: 658 m
• Duration: 2h08
• Avg speed: 24.7 km/h
• Avg power: 150 W
• Calories burned: 1335 kcal
• Hydration: ~1.8 L sweat, ~1.7 L water intake

Nutrition

Still holding at 2000 kcal/day —

• Protein: 200g
• Fats: 70g
• Carbs: adjusted accordingly (~130g today)

Feeling good but definitely feeling the heat. Staying focused on the cut and recovery. Tomorrow is another big day.

@xyle9999 that’s some beautiful scenery to be able to bike through. Wish I had that where I live

 

[GHgut4life]

Monday log
05:45 – Back & Biceps

• Rowing machine – 10 min warm-up
• Lat pulldown front – 6 sets (20, 15, 12, 10+2DS, 10+2DS reps)
• Barbell row pronated – 5 sets (15, 12, 10, 8, 6 reps)
• Seated cable row neutral grip – 5 sets (12, 10, 10, 10, 10 reps)
• Lat pulldown neutral grip – 6 sets (20, 15, 12, 10, 8, 6 reps)
• Pullover cable – 6 sets (20, 15, 12, 10, 12+3DS reps)
• Barbell curl – 4 sets (15, 12, 10, 8 reps)
• Hammer curl – 4 sets (15, 12, 10, 8 reps)

Afternoon – Road Cycling

• Duration: 1h32:51
• Distance: ~40 km (26.1 km/h average)
• Total ascent: 491 m
• Avg. Power: 168 W
• Max Power: 858 W
• NP: 187 W – IF: 0.759 – TSS: 88.7
• Avg. HR: 132 bpm (Max: 150 bpm)
• Calories burned: 1,063 kcal
• Stamina: Start 100% → End 74% (min 68%)

abs look good and i like your back day but where are the pull ups brother? @xyle9999

 

[Noah Wixx]

Daily Log – August 8th

Another solid day in the books


Morning (6:00 AM): Chest & Triceps session

Started with 10 minutes on the elliptical as warm-up, then moved on to:

• Machine chest press (5 sets: 20, 15, 12, 10, 8 reps)
• Incline dumbbell press (5 sets: 15, 12, 10, 10, 10 reps)
• Decline flyes (5 sets: 15, 12, 10, 10, 10 reps)
• Skullcrushers (5 sets: 15, 12, 10, 10, 10 reps)
• Rope triceps extensions (5 sets: 15, 12, 10, 10+2DS, 10+2DS reps)

Afternoon: Road Cycling in the Jura mountains


Had the afternoon off so I went for a long ride in the beautiful Jura region. Amazing scenery but very hot weather (avg. 33°C / 91°F).

• Distance: 52.7 km
• Elevation gain: 658 m
• Duration: 2h08
• Avg speed: 24.7 km/h
• Avg power: 150 W
• Calories burned: 1335 kcal
• Hydration: ~1.8 L sweat, ~1.7 L water intake

Nutrition

Still holding at 2000 kcal/day —

• Protein: 200g
• Fats: 70g
• Carbs: adjusted accordingly (~130g today)

Feeling good but definitely feeling the heat. Staying focused on the cut and recovery. Tomorrow is another big day.

The roads and scenery is so pristine

 

[25homes]

August 6th Update – Shoulders, Abs & Evening Ride

This morning I started with a 10-minute warmup on the incline treadmill before hitting a solid shoulder & abs session:

• Shoulder Press (machine): 5 sets – 20, 15, 12, 10, 8 reps
• Lateral Raises (dumbbells): 5 sets – 20, 15, 12, 10+2DS, 10+2DS reps
• Front Raises (barbell): 5 sets – 15, 12, 10, 10, 10 reps
• Rear Delt Fly (incline bench): 4 sets – 15, 12, 12, 12 reps
• High Pulley Crunches: 4 sets – 30, 20, 20, 20 reps
• Hanging Leg Raises (ab chair): 4 sets – 20 reps

Later in the afternoon, I went out for a road cycling session. Here are the stats from Garmin:

• Duration: 1h35min
• Distance: 40 km (approx, based on average speed)
• Average Speed: 25.3 km/h
• Max Speed: 74 km/h
• Average HR: 121 bpm (max 141 bpm)
• Average Power: 158 W (max 786 W)
• Calories burned: 1037 kcal
• Stamina: from 99% to 78%

Overall, a balanced day combining hypertrophy work for shoulders & core with endurance/cardio in the evening. Feeling the fatigue but staying on track with the cut and pushing forward step by step.

Nice pics

 

[25homes]

Nice pics

 

[xyle9999]

abs look good and i like your back day but where are the pull ups brother? @xyle9999

i do always pull up on warmup