Approved Log My first cycle log

[GHgut4life]

on the fact yes i work quiet a lot,

i have really a life of work and sport, wake up every day 5 am start work 6 am to 12 ligfting weight on lunch break, then work to 6 pm, just on tuesday i go outside home play tennis

nice mix bro
what you do physical or desk job bro? @xyle9999

 

[ROIDDERS]

@xyle9999 nice man. its a fun sport just watch out on hard courts. hope you play on clay or grass

Both on Tuesday we have team training we play simple and double depend how many we are

 

[xyle9999]

nice mix bro
what you do physical or desk job bro? @xyle9999

desk job i'm IT Consultant

 

[Noah Wixx]

Cardio, Chest Day & Tennis

Woke up early today and hit it hard — here's how the day looked:

Morning (5:30 AM):

• 30 min treadmill run – 5.5 km
• 15 min yoga/stretching to open everything up

Midday:

• 20 min Zwift session (just to keep the legs moving)

Afternoon Chest Session:

• Warm-up: 50 push-ups
• Smith Machine Flat Bench: 20x20kg, 15x30kg, 12x40kg, 10x44kg, 8x49kg
• Incline DB Press: 15x27kg, 12x32kg, 10x36kg, 10x41kg, 10x48kg
• Pec Deck / Cable Flys (IsoMix style):
  15x19kg, 15x19kg (iso), 15x28kg (iso), 15x28kg (iso), 15x37kg (iso)
• Pullovers: 15x18kg, 12x24kg, 10x24kg, 10x24kg
  Drop Set: 10-8-8 @ 24kg → 20.5kg → 18kg

Evening:

• 1h30 of tennis to finish the day strong

Tennis is awesome cardio

 

[RoySimpson]

Cardio, Chest Day & Tennis

Woke up early today and hit it hard — here's how the day looked:

Morning (5:30 AM):

• 30 min treadmill run – 5.5 km
• 15 min yoga/stretching to open everything up

Midday:

• 20 min Zwift session (just to keep the legs moving)

Afternoon Chest Session:

• Warm-up: 50 push-ups
• Smith Machine Flat Bench: 20x20kg, 15x30kg, 12x40kg, 10x44kg, 8x49kg
• Incline DB Press: 15x27kg, 12x32kg, 10x36kg, 10x41kg, 10x48kg
• Pec Deck / Cable Flys (IsoMix style):
  15x19kg, 15x19kg (iso), 15x28kg (iso), 15x28kg (iso), 15x37kg (iso)
• Pullovers: 15x18kg, 12x24kg, 10x24kg, 10x24kg
  Drop Set: 10-8-8 @ 24kg → 20.5kg → 18kg

Evening:

• 1h30 of tennis to finish the day strong

@xyle9999 awesome chest session bro!

 

[GHgut4life]

desk job i'm IT Consultant

Desk jobs the best bro no need for nonsense cardio lol

 

[xyle9999]

Desk jobs the best bro no need for nonsense cardio lol

Yeah, that’s probably why I run in the morning and bike in the evening… maybe I picked the wrong path, should’ve gone into construction instead!

 

[xyle9999]

Daily log Thursday

Fasted morning session:


Low energy, so I kept it short — 10 min run + 15 min yoga


Midday Leg Day

1. Seated Leg Extension
   5 sets: 15 (40kg), 12 (55kg), then 3 drop sets of 22 reps (10x55kg, 6x45kg, 6x50kg)
2. Goblet Squats
   4 sets: 20 (18.5kg), 15 (26.5kg), 15 (36.5kg), 15 (45.5kg)
3. Barbell Stiff-Leg Deadlift
   4 sets: 15 (50kg), 12 (60kg), 10 (80kg), 10 (90kg)
4. Lying Leg Curl
   4 sets: 15 (20kg), then 3 drop sets of 22 reps (10x30kg, 6x25kg, 6x20kg)
5. Standing Calf Raises (Smith Machine)
   4 sets: 20 (70kg), 15 (80kg), 15 (100kg), 15 (109kg)

Late afternoon:

Road bike ride — 1h30, 40km, 600m elevation gain

Nutrition of the day (on point):

• Breakfast: 240g egg whites, 1 whole egg, 50g oat flour, 60g applesauce
• Pre-workout: Bulk Advanced Pre-workout
• Intra-workout: 10g EAAs
• Post-workout: 50g whey isolate + 50g cluster dextrin
• Lunch: steamed asparagus, 200g steamed chicken, 100g sweet potatoes
• Pre-cycling snack: 30g cream of rice + 30g peanut butter
• Post-cycling: 40g protein shake
• Dinner: 180g salmon, steamed broccoli, 75g sweet potatoes
• Evening snack: Red berries, low-fat quark, and homemade almond milk + whey ice cream (Ninja Creami magic)