Daily Log – Cut Phase Sunday
Morning (Fasted):
1h16 Road Bike Ride
Total Time: 1:16:01
Distance: ~32 km (100% paved)
Elevation gain: 358 m
Avg HR: 130 bpm | Max HR: 153 bpm
Avg Power: 184 W | Max Power: 590 W
Calories burned: 861 kcal
Training Effect: Aerobic 3.4 | Anaerobic 1.4
Time in the saddle: 1:01:33
Sweat loss estimation: ~765 ml
Felt great riding tempo with solid endurance work this morning. Kept it steady and efficient throughout with short bursts.
Afternoon (15:30): Shoulders & abs
Workout:
Machine Shoulder Press – 6 sets of 20, 15, 12, 10, 8, 6 reps- Lateral Raises (DBs) – 4 sets of 15, 10, 10, 10 reps
- Standing Row (Wide Grip) – 4 sets of 12, 10, 10, 10 reps
- Cable Rear Delt Fly – 5 sets of 15, 12, 10, 10, 10 + 2 drop sets
Hanging Leg Raises – 4 sets of 20, 15, 12, 12 reps- Incline Bench Reverse Crunches – 4 sets of 20 reps
Volume and burn were there. Strong focus on form and contraction.
Nutrition:
2,000 kcal – start of the cutting phase
Feeling sharp, recovery good, and cut officially started. Let’s keep pushing!
Smith Machine Incline Press – 5 sets: 20, 15, 12, 10, 10+2DS
Flat Dumbbell Press – 5 sets: 15, 12, 10, 10, 10
High Cable Flys – 5 sets: 15, 12, 10, 10, 10
Incline Flys – 4 sets: 15, 12, 10, 10 + 2DS
105 m elevation gain
Avg power: 119W
Diet:
Moderate carb cycling
Hydration on point
Clen not started yet – loading phase planned
