Approved Log My first cycle log

[xyle9999]

Cycle Log – Full Day Recap


Date: Thursday 15-05-25

Morning Routine​

• Yoga & Meditation (10–12 min) in the garden
• Training – Legs (6:00 AM):
  
  1. Seated Leg Extension – 5 sets: 15 (40kg), 12 (55kg), then 3 dropsets of 22 reps each
  2. Goblet Squat – 4 sets: 20 (18.5kg), 15 (32kg), 15 (45.5kg), 15 (54.5kg)
  3. Stiff-Leg Deadlift (Barbell) – 4 sets: 15 (50kg), 12 (70kg), 10 (80kg), 10 (94kg)
  4. Lying Leg Curl – 4 dropsets of 22 reps
  5. Standing Calf Raises – 4 sets: 20 (90kg), 15 (120kg), 15 (130kg), 15 (134k)
     

Afternoon Ride​

Road Bike – Lake Thun Loop:

• Distance: 47.6 km
• Duration: 1h36
• Elevation gain: 585 m
• Avg Power: 182 W (Max 747 W)
• Avg HR: 127 bpm
• Avg Speed: 29.7 km/h
• PR over 40 km
• 

Evening Recovery​

• Foam Rolling (Trigger Point Grid 2.0 – 60 cm)
  Quads, glutes, hamstrings – first session, intense but effective
• Light stretching + mobility

Nutrition – Plan 1 ​

Meal 1 – Post-workout Shake (Legs)​

• 50g whey isolate
• 50g dextrin
• Each scoop of whey contains 3g creatine

Meal 2 – Breakfast​

• 240g egg whites
• 50g oat flour
• 30g ground almonds
• 60g apple compote
  • lemon & ginger water

Meal 3 – Lunch​

• 200g cooked chicken breast
• 75g cooked basmati rice
• Steamed vegetables
• 1 tbsp olive oil

Intra-Ride:​

• 2 energy gels

Post-bike Shake:​

• 50g whey
• 30g rice cream

Meal 5 – Dinner​

• 160g fresh salmon
• 75g cooked basmati rice
• Steamed greens
• 1 tbsp olive oil

Before Bed​

• 100g cooked chicken
• 100g low-fat cottage cheese or fromage blanc
• ZMA, Magnesium bisglycinate, Glycine, Glutamine, Ashwagandha, Niacin

Daily Supplement Stack ​

Morning – Fasted:

• T4
• TUDCA
• Rhodiola
• L-Carnitine
• Ginger + lemon water

Breakfast:

• CoQ10
• NAC
• Glutathione
• Collagen
• Vitamin C
• Vitamin D3 + K2
• Chromium picolinate
• Berberine

Lunch:

• NAC
• TUDCA
• Silymarin
• Collagen
• Chromium picolinate
• Berberine

Dinner:

• Omega-3
• Glutamine

 

[xyle9999]

@xyle9999 love this update man. ABX family appreciates you!
great simple layout that everyone can follow. Handling your business Like A Champion.

Thank you bro and is nice to log daily is give some mindset to do log and take time to analyse daily work

 

[xyle9999]

@xyle9999 This is an iron Champion update right here. Lots of good things happening between the food, the supplements, and the training. Keep up the good work champ.

Thank you, yes i think during one year before taking my first cycle and i try to make everything good , training, food, supplement, recovery, cardio of course i learn every day and try to improve always but until now i'm really happy not only about result but the lifestyle change the discipline etc..

 

[Tiger Salman Khan]

Cycle Log – Full Day Recap


Date: Thursday 15-05-25

Morning Routine​

• Yoga & Meditation (10–12 min) in the garden
• Training – Legs (6:00 AM):
  1. Seated Leg Extension – 5 sets: 15 (40kg), 12 (55kg), then 3 dropsets of 22 reps each
  2. Goblet Squat – 4 sets: 20 (18.5kg), 15 (32kg), 15 (45.5kg), 15 (54.5kg)
  3. Stiff-Leg Deadlift (Barbell) – 4 sets: 15 (50kg), 12 (70kg), 10 (80kg), 10 (94kg)
  4. Lying Leg Curl – 4 dropsets of 22 reps
  5. Standing Calf Raises – 4 sets: 20 (90kg), 15 (120kg), 15 (130kg), 15 (134k)

Afternoon Ride​

Road Bike – Lake Thun Loop:

• Distance: 47.6 km
• Duration: 1h36
• Elevation gain: 585 m
• Avg Power: 182 W (Max 747 W)
• Avg HR: 127 bpm
• Avg Speed: 29.7 km/h
• PR over 40 km
• View attachment 28079

View attachment 28080View attachment 28078
View attachment 28077

Evening Recovery​

• Foam Rolling (Trigger Point Grid 2.0 – 60 cm)
  Quads, glutes, hamstrings – first session, intense but effective
• Light stretching + mobility

Nutrition – Plan 1 ​

Meal 1 – Post-workout Shake (Legs)​

• 50g whey isolate
• 50g dextrin
• Each scoop of whey contains 3g creatine

Meal 2 – Breakfast​

• 240g egg whites
• 50g oat flour
• 30g ground almonds
• 60g apple compote
  • lemon & ginger water

Meal 3 – Lunch​

• 200g cooked chicken breast
• 75g cooked basmati rice
• Steamed vegetables
• 1 tbsp olive oil

Intra-Ride:​

• 2 energy gels

Post-bike Shake:​

• 50g whey
• 30g rice cream

Meal 5 – Dinner​

• 160g fresh salmon
• 75g cooked basmati rice
• Steamed greens
• 1 tbsp olive oil

Before Bed​

• 100g cooked chicken
• 100g low-fat cottage cheese or fromage blanc
• ZMA, Magnesium bisglycinate, Glycine, Glutamine, Ashwagandha, Niacin

Daily Supplement Stack ​

Morning – Fasted:

• T4
• TUDCA
• Rhodiola
• L-Carnitine
• Ginger + lemon water

Breakfast:

• CoQ10
• NAC
• Glutathione
• Collagen
• Vitamin C
• Vitamin D3 + K2
• Chromium picolinate
• Berberine

Lunch:

• NAC
• TUDCA
• Silymarin
• Collagen
• Chromium picolinate
• Berberine

Dinner:

• Omega-3
• Glutamine

@xyle9999 Solid updates so far man....good job........

 

[GHgut4life]

Cycle Log – Full Day Recap


Date: Thursday 15-05-25

Morning Routine​

• Yoga & Meditation (10–12 min) in the garden
• Training – Legs (6:00 AM):
  1. Seated Leg Extension – 5 sets: 15 (40kg), 12 (55kg), then 3 dropsets of 22 reps each
  2. Goblet Squat – 4 sets: 20 (18.5kg), 15 (32kg), 15 (45.5kg), 15 (54.5kg)
  3. Stiff-Leg Deadlift (Barbell) – 4 sets: 15 (50kg), 12 (70kg), 10 (80kg), 10 (94kg)
  4. Lying Leg Curl – 4 dropsets of 22 reps
  5. Standing Calf Raises – 4 sets: 20 (90kg), 15 (120kg), 15 (130kg), 15 (134k)

Afternoon Ride​

Road Bike – Lake Thun Loop:

• Distance: 47.6 km
• Duration: 1h36
• Elevation gain: 585 m
• Avg Power: 182 W (Max 747 W)
• Avg HR: 127 bpm
• Avg Speed: 29.7 km/h
• PR over 40 km
• View attachment 28079

View attachment 28080View attachment 28078
View attachment 28077

Evening Recovery​

• Foam Rolling (Trigger Point Grid 2.0 – 60 cm)
  Quads, glutes, hamstrings – first session, intense but effective
• Light stretching + mobility

Nutrition – Plan 1 ​

Meal 1 – Post-workout Shake (Legs)​

• 50g whey isolate
• 50g dextrin
• Each scoop of whey contains 3g creatine

Meal 2 – Breakfast​

• 240g egg whites
• 50g oat flour
• 30g ground almonds
• 60g apple compote
  • lemon & ginger water

Meal 3 – Lunch​

• 200g cooked chicken breast
• 75g cooked basmati rice
• Steamed vegetables
• 1 tbsp olive oil

Intra-Ride:​

• 2 energy gels

Post-bike Shake:​

• 50g whey
• 30g rice cream

Meal 5 – Dinner​

• 160g fresh salmon
• 75g cooked basmati rice
• Steamed greens
• 1 tbsp olive oil

Before Bed​

• 100g cooked chicken
• 100g low-fat cottage cheese or fromage blanc
• ZMA, Magnesium bisglycinate, Glycine, Glutamine, Ashwagandha, Niacin

Daily Supplement Stack ​

Morning – Fasted:

• T4
• TUDCA
• Rhodiola
• L-Carnitine
• Ginger + lemon water

Breakfast:

• CoQ10
• NAC
• Glutathione
• Collagen
• Vitamin C
• Vitamin D3 + K2
• Chromium picolinate
• Berberine

Lunch:

• NAC
• TUDCA
• Silymarin
• Collagen
• Chromium picolinate
• Berberine

Dinner:

• Omega-3
• Glutamine

@xyle9999 the most beautiful biking place bro
like something out of a picture book
you legit i see you pushing the cardio!! BOOM

 

[Noah Wixx]

🗓 Training Log — Wednesday, May 14th 2025 | Week 3 of Cycle 2


No fasted cardio this morning. Took a break to prioritize sleep. Moved my run to post-training for better recovery timing.

Shoulders & Abs Session


Dumbbell Shoulder Press
20×20kg, 15×23kg, 12×27kg, 12×32kg, 12×36kg, 10×41kg

Standing Lateral Raises
15×13kg
→ Then 3 rounds of drop sets (10–6–6) with 23kg, 13kg, 13kg

Reverse Fly on Incline Bench
1×15×9kg
2×12×13kg
1×12×13kg

One-arm Leaning Lateral Raises
1×30×4.5kg (activation)
1×12×5.5kg
1×12×6.5kg
1×12×9kg

Cable Crunches
1×30×54.5kg
3×20 with 72.5kg and 77kg

Mountain Climbers
4×20 reps

---

Post-training:
Waited 30 minutes after shake, then hit 20 minutes steady treadmill run (Z2 pace). Recovery cardio, felt light.


Afternoon:
30-minute MTB spin in Zone 1 under the sun. Active flush, just keeping legs moving.

---

Nutrition — P2 High-Carb Day​

Meal 1

• 3 dl water with ½ organic lemon + ginger
• 240g egg whites
• 80g gluten-free oats
• 20g honey
• Supplements: Vit D3/K2, Vit C 1000 + Bioflavonoids, CoQ10 30mg

Meal 2

• 180g egg whites
• 250g cooked basmati rice

Meal 3

• 180g cooked chicken or turkey
• 150g green vegetables
• 250g cooked potatoes

Meal 4 (Pre-workout)

• 20g hydrolyzed whey
• 60g cream of rice
• 10g dried goji berries

Intra-workout

• 10g EAAs

Post-workout

• 40g hydrolyzed whey
• 50g Cluster Dextrin
• 60g gluten-free oats

Meal 5 (Dinner)

• 150g cooked cod / tilapia / pollock
• 200g green vegetables
• 250g cooked potatoes
• Supplements: Glutamine 5g, ZMA

Daily totals:

• Calories: 2567 kcal
• Carbs: 370g
• Fat: 27g
• Protein: 184g

Hydration: 3–4 liters of water, added electrolytes during MTB ride.

Mountain climbers is hard as work

 

[RoySimpson]

🗓 Training Log — Wednesday, May 14th 2025 | Week 3 of Cycle 2


No fasted cardio this morning. Took a break to prioritize sleep. Moved my run to post-training for better recovery timing.

Shoulders & Abs Session


Dumbbell Shoulder Press
20×20kg, 15×23kg, 12×27kg, 12×32kg, 12×36kg, 10×41kg

Standing Lateral Raises
15×13kg
→ Then 3 rounds of drop sets (10–6–6) with 23kg, 13kg, 13kg

Reverse Fly on Incline Bench
1×15×9kg
2×12×13kg
1×12×13kg

One-arm Leaning Lateral Raises
1×30×4.5kg (activation)
1×12×5.5kg
1×12×6.5kg
1×12×9kg

Cable Crunches
1×30×54.5kg
3×20 with 72.5kg and 77kg

Mountain Climbers
4×20 reps

---

Post-training:
Waited 30 minutes after shake, then hit 20 minutes steady treadmill run (Z2 pace). Recovery cardio, felt light.


Afternoon:
30-minute MTB spin in Zone 1 under the sun. Active flush, just keeping legs moving.

---

Nutrition — P2 High-Carb Day​

Meal 1

• 3 dl water with ½ organic lemon + ginger
• 240g egg whites
• 80g gluten-free oats
• 20g honey
• Supplements: Vit D3/K2, Vit C 1000 + Bioflavonoids, CoQ10 30mg

Meal 2

• 180g egg whites
• 250g cooked basmati rice

Meal 3

• 180g cooked chicken or turkey
• 150g green vegetables
• 250g cooked potatoes

Meal 4 (Pre-workout)

• 20g hydrolyzed whey
• 60g cream of rice
• 10g dried goji berries

Intra-workout

• 10g EAAs

Post-workout

• 40g hydrolyzed whey
• 50g Cluster Dextrin
• 60g gluten-free oats

Meal 5 (Dinner)

• 150g cooked cod / tilapia / pollock
• 200g green vegetables
• 250g cooked potatoes
• Supplements: Glutamine 5g, ZMA

Daily totals:

• Calories: 2567 kcal
• Carbs: 370g
• Fat: 27g
• Protein: 184g

Hydration: 3–4 liters of water, added electrolytes during MTB ride.

@xyle9999 food prep is on point!