Approved Log My first cycle log

[Noah Wixx]

Sunday – Active Recovery & Wellness Day

After a strong week of training and this morning’s MTB ride (772m of climbing over 23km), I dedicated the rest of the day to recovery and regeneration.

Afternoon Recovery Session


• Sauna
• Jacuzzi
• Cold exposure
warm pool


Aimed to relax muscle tension, improve circulation, and support nervous system recovery — especially after the sustained climb effort this morning.

Evening Routine


• 20 minutes of foam rolling – glutes, hamstrings, quads, lower back


• Gentle yoga and breathing work

A perfect way to end the week and reset the body before starting a new training week


Overall feeling: Muscles a bit tight but improving with each recovery tool. Great mental clarity and sense of well-being

Beautiful scenery looks super relaxing

 

[xyle9999]

Beautiful scenery looks super relaxing

Thanks bros

 

[Tiger Salman Khan]

Weight Training – Back & Biceps:
Morning Gym Session – Back & Biceps (7:00 AM)
Strong focus on pulling power today with several PRs hit

• Lat Pulldown (wide grip)
• 20 × 50 kg 15 × 63.5 kg 12 × 68 kg 10 × 81.5 kg (PR) 10-8-8 drop set → 81.5 / 72.5 / 68 kg
• Seated Cable Row (neutral grip)
• 15 × 73 kg 15 × 91 kg 12 × 109 kg (PR) 10 × 118 kg (PR)
• One-arm Lat Pulldown
• 12 × 32 kg 10 × 36.5 kg 10 × 41 kg 10 × 45.5 kg (PR)
• One-arm Dumbbell Row
• 12 × 22 kg 10 × 22 kg 10 × 25 kg (PR) 10 × 27 kg (PR)
• Barbell Curl
• 15 × 20 kg then 10-6-6 (short rest cluster set @ 20 kg) 3x
• Hammer Curl on Preacher Bench
• 12 × 10 kg 10 × 10 kg 8 × 11.5 kg 8 × 11.5 kg
  
  
  
• Shape check update – feeling full, dry and steady on recomp mode
  Posting some photos below — feedback welcome
  View attachment 28963View attachment 28964View attachment 28965

Afternoon MTB ride – Endurance & Elevation
Felt solid on the legs despite the upper body session this morning. Stamina held well and hit a new personal record


• Distance: 37.7 km
• Duration: 2h13
• Elevation Gain: 842 m
• Avg Speed: 16.9 km/h
• Calories Burned: 921 kcal
• Avg HR: 117 bpm
• Stamina drop: 96% → 51%
• Training Effect (Aerobic): 2.8

Few pictures of the afternoon ride

View attachment 28966View attachment 28967View attachment 28968
View attachment 28969

Nutrition
Post-Weightlifting:

• 50g Protein (ISO WHEY ZERO BIOTECH)
• 50g Cluster Dextrin

Breakfast:

• 240g Egg whites
• 1 whole eggs
• 50g Oat flour
• 30g Ground almonds
• 60g Apple compote
  
  Lunch:
• 200g Chicken
• 100g Sweet potatoes
• 200g Spinach
• 15g Olive oil
• Protein Shake Ice Cream (250g almond milk + 40g whey protein)

Pre-Cycling Session:

• 20g Protein (ISO WHEY ZERO BIOTECH)
• 30g Rice cream

Post-Cycling Session:

• 30g Protein (ISO WHEY ZERO BIOTECH)
• 25g Cluster Dextrin

Dinner:

• 180g Salmon
• 100g Sweet potatoes
• 200g Broccoli
• 15g Olive oil
• Protein Shake Ice Cream (250g almond milk + 40g casein protein)

Before Bed:

• 100g Chicken
• 150g Broccoli
• 250g Low-fat quark
  
  Supplement list
  
  
  

  Morning – Fasted​

  TUDCA, L-Carnitine, T4 (25 mcg),Rhodiola Rosea
  
  
  
  

  ​

  With Breakfast​

  Collagen, CoQ10, Vitamin C, Vitamin D + K2, Berberine, NAC, Chromium Picolinate, Glutathione, Taurine, Omega-3, Shilajit
  
  
  ​

  ---

  
  

  ​

  With Lunch​

  Silymarin Liver Support, NAC, Taurine, Turmeric (Curcumin), Collagen, R-ALA, CoQ10, Chromium Picolinate, Berberine
  
  
  ​

  ---

  
  

  ​

  With Dinner​

  Glutamine, Omega-3 ,R-ALA, Taurine
  
  
  ​

  ---

  
  

  ​

  Before Bed​

  ZMA, Magnesium, Taurine, Ashwagandha, Probiotic, Glycine
  
  
  ​

  ---

  
  

  ​

@xyle9999 Great updates man...cycling is amazing for heath........

 

[xyle9999]

​

Daily Log – Training + MTB Ride (P2 Nutrition Day)​

​

Morning – Shoulders & Abs (6:15 AM)​

Smith Machine Overhead Press

• 30×30 kg
• 15×34 kg
• 12×36 kg
• 10×36 kg
• 8×40 kg
• 6×43 kg (PR)

Dumbbell Lateral Raises (per hand)
• 15×16 kg
• 10×18 kg
• 10×20 kg
• 10×23 kg

Wide Grip Upright Rows (barbell)

• 12×20 kg
• 10×30 kg
• 10×34 kg
• 10×37 kg

Cable Rear Delt Fly (high pulley)
• 15×10 kg
• 12×19 kg
• 10×28 kg
• 10×37 kg (PR)
• Drop set: 10–8–8 (37, 28, 19 kg)

Hanging Leg Raises (abs)
• 20 reps
• 15 reps
• 12 reps
• 12 reps

Incline Bench Hip Lifts
• 12 reps
• 12 reps
• 13 reps
• 15 reps

​

Afternoon – MTB Ride (Recovery Pace)​

• Distance: 25.32 km
• Moving time: 1h18
• Average speed: 19.4 km/h (mixed terrain – 44% off-road, 56% paved)
• Elevation gain/loss: +371 m / -363 m
• Temperature: Avg 27°C

​

Nutrition – P2 Day Macros: ~2567 kcal​

Carbs ~60% | Fats ~10% | Protein ~30%

Full Day Totals:​

• Carbohydrates: ~370g
• Fats: ~27g
• Protein: ~184g
• Calories: ~2567 kcal

​

Supplement Stack​

Fasted:
• TUDCA, L-Carnitine, T4 (25 mcg), Rhodiola
With Breakfast:
• Collagen, CoQ10, Vitamin C, D3 + K2, Berberine, NAC, Chromium, Glutathione, Taurine, Omega-3, Shilajit
With Lunch:
• Silymarin, NAC, Curcumin, Collagen, R-ALA, CoQ10, Chromium, Berberine
With Dinner:
• Glutamine, Omega-3, R-ALA, Taurine
Before Bed:
• ZMA, Magnesium, Taurine, Ashwagandha, Probiotic, Glycine

 

[GHgut4life]

​

Daily Log – Training + MTB Ride (P2 Nutrition Day)​

​

Morning – Shoulders & Abs (6:15 AM)​

Smith Machine Overhead Press

• 30×30 kg
• 15×34 kg
• 12×36 kg
• 10×36 kg
• 8×40 kg
• 6×43 kg (PR)

Dumbbell Lateral Raises (per hand)
• 15×16 kg
• 10×18 kg
• 10×20 kg
• 10×23 kg

Wide Grip Upright Rows (barbell)

• 12×20 kg
• 10×30 kg
• 10×34 kg
• 10×37 kg

Cable Rear Delt Fly (high pulley)
• 15×10 kg
• 12×19 kg
• 10×28 kg
• 10×37 kg (PR)
• Drop set: 10–8–8 (37, 28, 19 kg)

Hanging Leg Raises (abs)
• 20 reps
• 15 reps
• 12 reps
• 12 reps

Incline Bench Hip Lifts
• 12 reps
• 12 reps
• 13 reps
• 15 reps

​

Afternoon – MTB Ride (Recovery Pace)​

• Distance: 25.32 km
• Moving time: 1h18
• Average speed: 19.4 km/h (mixed terrain – 44% off-road, 56% paved)
• Elevation gain/loss: +371 m / -363 m
• Temperature: Avg 27°C

​

Nutrition – P2 Day Macros: ~2567 kcal​

Carbs ~60% | Fats ~10% | Protein ~30%

Full Day Totals:​

• Carbohydrates: ~370g
• Fats: ~27g
• Protein: ~184g
• Calories: ~2567 kcal

​

Supplement Stack​

Fasted:
• TUDCA, L-Carnitine, T4 (25 mcg), Rhodiola
With Breakfast:
• Collagen, CoQ10, Vitamin C, D3 + K2, Berberine, NAC, Chromium, Glutathione, Taurine, Omega-3, Shilajit
With Lunch:
• Silymarin, NAC, Curcumin, Collagen, R-ALA, CoQ10, Chromium, Berberine
With Dinner:
• Glutamine, Omega-3, R-ALA, Taurine
Before Bed:
• ZMA, Magnesium, Taurine, Ashwagandha, Probiotic, Glycine

on overheads, lower the volume so no injury bro always careful with overheads thats #1 injury place @xyle9999
your fats are too low we need to bump up
can you add 1 avocado /day?

 

[SteveSmi]

​

Daily Log – Training + MTB Ride (P2 Nutrition Day)​

​

Morning – Shoulders & Abs (6:15 AM)​

Smith Machine Overhead Press

• 30×30 kg
• 15×34 kg
• 12×36 kg
• 10×36 kg
• 8×40 kg
• 6×43 kg (PR)

Dumbbell Lateral Raises (per hand)
• 15×16 kg
• 10×18 kg
• 10×20 kg
• 10×23 kg

Wide Grip Upright Rows (barbell)

• 12×20 kg
• 10×30 kg
• 10×34 kg
• 10×37 kg

Cable Rear Delt Fly (high pulley)
• 15×10 kg
• 12×19 kg
• 10×28 kg
• 10×37 kg (PR)
• Drop set: 10–8–8 (37, 28, 19 kg)

Hanging Leg Raises (abs)
• 20 reps
• 15 reps
• 12 reps
• 12 reps

Incline Bench Hip Lifts
• 12 reps
• 12 reps
• 13 reps
• 15 reps

​

Afternoon – MTB Ride (Recovery Pace)​

• Distance: 25.32 km
• Moving time: 1h18
• Average speed: 19.4 km/h (mixed terrain – 44% off-road, 56% paved)
• Elevation gain/loss: +371 m / -363 m
• Temperature: Avg 27°C

​

Nutrition – P2 Day Macros: ~2567 kcal​

Carbs ~60% | Fats ~10% | Protein ~30%

Full Day Totals:​

• Carbohydrates: ~370g
• Fats: ~27g
• Protein: ~184g
• Calories: ~2567 kcal

​

Supplement Stack​

Fasted:
• TUDCA, L-Carnitine, T4 (25 mcg), Rhodiola
With Breakfast:
• Collagen, CoQ10, Vitamin C, D3 + K2, Berberine, NAC, Chromium, Glutathione, Taurine, Omega-3, Shilajit
With Lunch:
• Silymarin, NAC, Curcumin, Collagen, R-ALA, CoQ10, Chromium, Berberine
With Dinner:
• Glutamine, Omega-3, R-ALA, Taurine
Before Bed:
• ZMA, Magnesium, Taurine, Ashwagandha, Probiotic, Glycine

really good job on this man. you are showing how to pull off a higher carb diet. a lot of people in blue zones hit the carbs high as well

@xyle9999

 

[ballin2504]

Sunday – Active Recovery & Wellness Day

After a strong week of training and this morning’s MTB ride (772m of climbing over 23km), I dedicated the rest of the day to recovery and regeneration.

Afternoon Recovery Session


• Sauna
• Jacuzzi
• Cold exposure
warm pool


Aimed to relax muscle tension, improve circulation, and support nervous system recovery — especially after the sustained climb effort this morning.

Evening Routine


• 20 minutes of foam rolling – glutes, hamstrings, quads, lower back


• Gentle yoga and breathing work

A perfect way to end the week and reset the body before starting a new training week


Overall feeling: Muscles a bit tight but improving with each recovery tool. Great mental clarity and sense of well-being

@xyle9999 beautiful scene man. Love it.

 

[xyle9999]

on overheads, lower the volume so no injury bro always careful with overheads thats #1 injury place @xyle9999
your fats are too low we need to bump up
can you add 1 avocado /day?

regarding fat is low only the 2 day per week when i'm on high carbs, i will give more details today with the total macro on normal diet

 

[GHgut4life]

regarding fat is low only the 2 day per week when i'm on high carbs, i will give more details today with the total macro on normal diet

even on high carb days you can have healthy fats bro

 

[Mobster]

on overheads, lower the volume so no injury bro always careful with overheads thats #1 injury place @xyle9999
your fats are too low we need to bump up
can you add 1 avocado /day?

If not for sure keep an eye on shoulder soreness