Approved Log My first cycle log

[BodyMonster34]

few pictures of today's shape

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@xyle9999 bro you got a good texas style prison physique. i like it.
good vascularity too

 

[CEO]

few pictures of today's shape

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@xyle9999 Looking really tight on this. Muscular and definitely on point.

 

[xyle9999]

Thanks bros,

 

[xyle9999]

@xyle9999 Wow, this is an amazing update. You've got some huge arms, man, and your shoulder is look outstanding.

thank you still pushing daily

 

[xyle9999]

@xyle9999 Looking really tight on this. Muscular and definitely on point.

Thank you bros

 

[Mobster]

Start practicing vacuums and that will tighten the waist. Which will make you look amazing.

 

[xyle9999]

Start practicing vacuums and that will tighten the waist. Which will make you look amazing.

Hi Dude, thanks for the advice i will implement it

 

[ROIDDERS]

few pictures of today's shape

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@xyle9999 You are looking really good, man. Seeing some good progression. I think that you still have growth in your chest and also would like to see you still cut some body fat, especially around the waist.

 

[Ulter]

few pictures of today's shape

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@xyle9999 You look outstanding as far as I'm concerned, you got a nice athletic physique. Keep up the good work. You are a champion.

 

[2Thick]

few pictures of today's shape

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@xyle9999 This is an excellent setup for sure. Your chest looks outstanding and you look absolutely ripped. keep it up!

 

[CEO]

Thank you bros

bros much love!

 

[xyle9999]

Daily log

Morning Workout – Chest & Triceps (5:50 AM)


Chest Focus:

• Flat Dumbbell Flys (total weight shown)
  20x23kg, 15x27, 12x32, 10x32, 8x36
• Smith Machine Bench Press
  15x40kg, 12x50, 10x60, 8x70, 6x80
• Dumbbell Pullover
  15x22.5, 12x24, 10x24, 10x24
• Incline Dumbbell Flys (total weight)
  20x27kg, 15x32, 12x32, 10x36

Triceps Focus:

• Close-Grip Dips (weighted)
  15x bodyweight, 12x +1kg, 10x +2kg, 8x +4.5kg
• Overhead Cable Extension
  15x27.5kg, 12x32, 10x36.5, 10x36.5, 10x41

Side note: In my home gym, I’m currently limited to dumbbells up to 24kg. Seriously considering getting a pair that go up to 40kg to push progressive overload further.


Midday Bike Ride – Intensity + PR

Second training session of the day was a quick but punchy road ride focused around a climb effort:

• Distance: 23.87 km
• Elevation Gain: 292 m
• Time: 52:20
• Avg Speed: 27.4 km/h
• Avg Power: 167 W
• Calories Burned: 520 kcal
• Max Power: 492 W
• Weighted Avg Power: 196 W
• Heart Rate Avg/Max: 123 bpm / 157 bpm
• Cadence Avg: 83 rpm
• FTP Zones: 13% in VO2max, 13% in anaerobic zone

Highlight:

New PR on “Le Vion 1 Climb”:

• 3.08 km | 170 m elev | 5.5% avg grade
• Time: 12:26
• Avg Speed: 14.9 km/h
• Avg Power: 251 W
  (previous best was 13:19 last week)

Super happy with the result, especially after the heavy chest session in the morning. Good pacing, good legs, good data.

Quick Heads-Up – Travel Time

Heading to Italy from tomorrow (Ascension weekend). I might post a little less on the forum until Monday.

Still planning to:

• Ride daily (3 planned routes loaded in my Garmin),
• Stick to my diet plan (bringing the basics: protein, dextrin, rice cream),
• Do 1–2 core or kettlebell bodyweight sessions.

Staying active even while away — routine stays sharp

 

[25homes]

Nice work

 

[Noah Wixx]

raining & Nutrition Update – Saturday Session | Start of New 3-Month Plan


Today I slightly modified my training schedule to accommodate my upcoming trip starting Wednesday. To maintain full volume, I’ll be squeezing all my gym sessions between today (Saturday) and Tuesday. This weekend marks the start of a new 3-month training plan, and I’m kicking it off strong with a back & biceps session.

​

Back & Biceps Training​

Warm-Up:

• 40 pull-ups
• Shoulder, elbow, arm and hip mobility + core activatio

Workout:

1. Lat Pulldown (front grip):

• 20x50 kg
• 15x63.5 kg
• 12x68 kg
• 10x77 kg
• Drop set: 10x72.5 kg → 8x63.5 kg → 8x59 kg

2. Seated Cable Row (neutral grip):

• 15x46 kg
• 15x64 kg
• 12x82 kg
• 10x100 kg

3. One-Arm Lat Pulldown:

• 12x18.5 kg
• 10x27.5 kg
• 10x32 kg
• 10x36.5 kg

4. One-Arm Dumbbell Row:

• 12x18 kg
• 10x20.5 kg
• 10x24 kg
• 10x24 kg

5. Barbell Curl:

• 15x20 kg
• Cluster set: 10-6-6 (same weight with 10-sec rest between sets)

6. Seated Hammer Curl on Preacher Bench:

• 12x10 kg
• 10x10 kg
• 8x11.5 kg
• 8x11.5 kg

​

Cardio - Road Cycling Session (Afternoon)​

• Duration: 2h33
• Distance: 57 km
• Elevation Gain: 1,386 m
• Average Power: 169 W
• Calories Burned: 1,551 kcal
• Heart Rate Zone 2: 92.4% of total time
  → Focused on steady endurance while managing not to push too hard. One of the best-balanced rides of this prep!

View attachment 28396​

View attachment 28397

passed on the parent's restaurant of the multiple Ski downhill world chapions Didier Cuche
View attachment 28398

​

Nutrition (P2 Day)​

• Standard Phase 2 meals
• Added a post-ride shake: 1 scoop whey + 50 g cluster dextrin
• Evening: included 200 g grilled duck to increase protein and fat intake slightly after a longer cardio effort

​

Supplements​

• Morning: Omega 3, D3/K2, CoQ10, NAC, Glutathione, Chromium
• Intra: EAA
• Post: Whey + Dextrin
• Evening: Glycine (for recovery + sleep support)
• Still using L-Carnitine before cardio and GH in the AM as planned

Very nice program and layout you got everything covered

 

[Noah Wixx]

few pictures of today's shape

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Looking great!

 

[Tiger Salman Khan]

Daily log

Morning Workout – Chest & Triceps (5:50 AM)


Chest Focus:

• Flat Dumbbell Flys (total weight shown)
  20x23kg, 15x27, 12x32, 10x32, 8x36
• Smith Machine Bench Press
  15x40kg, 12x50, 10x60, 8x70, 6x80
• Dumbbell Pullover
  15x22.5, 12x24, 10x24, 10x24
• Incline Dumbbell Flys (total weight)
  20x27kg, 15x32, 12x32, 10x36

Triceps Focus:

• Close-Grip Dips (weighted)
  15x bodyweight, 12x +1kg, 10x +2kg, 8x +4.5kg
• Overhead Cable Extension
  15x27.5kg, 12x32, 10x36.5, 10x36.5, 10x41

Side note: In my home gym, I’m currently limited to dumbbells up to 24kg. Seriously considering getting a pair that go up to 40kg to push progressive overload further.


Midday Bike Ride – Intensity + PR

Second training session of the day was a quick but punchy road ride focused around a climb effort:

• Distance: 23.87 km
• Elevation Gain: 292 m
• Time: 52:20
• Avg Speed: 27.4 km/h
• Avg Power: 167 W
• Calories Burned: 520 kcal
• Max Power: 492 W
• Weighted Avg Power: 196 W
• Heart Rate Avg/Max: 123 bpm / 157 bpm
• Cadence Avg: 83 rpm
• FTP Zones: 13% in VO2max, 13% in anaerobic zone

Highlight:

New PR on “Le Vion 1 Climb”:

• 3.08 km | 170 m elev | 5.5% avg grade
• Time: 12:26
• Avg Speed: 14.9 km/h
• Avg Power: 251 W
  (previous best was 13:19 last week)

Super happy with the result, especially after the heavy chest session in the morning. Good pacing, good legs, good data.

Quick Heads-Up – Travel Time

Heading to Italy from tomorrow (Ascension weekend). I might post a little less on the forum until Monday.

Still planning to:

• Ride daily (3 planned routes loaded in my Garmin),
• Stick to my diet plan (bringing the basics: protein, dextrin, rice cream),
• Do 1–2 core or kettlebell bodyweight sessions.

Staying active even while away — routine stays sharp

@xyle9999 Great detailed updates bro.........

 

[25homes]

Nice work

 

[Masonic Bodybuilder]

Shoulders and arms looking huge! Keep working on that back to catch it up. Looks good but those crazy arms/delts stand out.

 

[RoySimpson]

few pictures of today's shape

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@xyle9999 looking jacked bro!!

 

[ballin2504]

few pictures of today's shape

View attachment 28480View attachment 28481View attachment 28483View attachment 28482

@xyle9999 solid physique man! Lean and vascular