Approved Log My first cycle log

[25homes]

Good pics

 

[xyle9999]

Italy Training Recap – Cycling, Diet, and Core Sessions

Hey team!

Just sharing a quick update from my trip in Andora, Italy during the Ascension weekend. It’s been a solid training block focused mainly on cycling, while keeping a tight eye on diet, and squeezing in some core work too.

Cycling Sessions Summary:

Wednesday (arrival day):

• Short ride cut off by a flat: 26km / 376m D+
• Still managed to keep a solid average power (140W) before stopping.

Thursday:
Double ride day

• Morning: 22km / 527m elevation
• Afternoon: 22km / 527m again
  ↳ Stronger effort, average power 158W, NP 185W, some good zone 4/5 work and sprints.

Friday:


Climbing day

• 50.9km / 1329m elevation gain
• Avg power: 156W, NP: 186W
• Solid tempo with two long climbs, over 2.5 hours in the saddle. Fatigue started to kick in but great effort.

Saturday (today):

• Morning ride: 48.7km / 1031m D+, 161W avg power, NP 188W
• Steady pace, solid zone 3/4, great cadence and energy. Recovery nutrition on point post-ride.

Sunday:

Longer ride planned again tomorrow before heading back Monday. Let’s finish strong!

Core Training:

With no gym on site, I added:

• 2 core/kettlebell sessions during the trip (planks, Russian twists, goblet squats, woodchops etc.)
  Great to stay active and maintain some muscular engagement beyond the bike

Diet & Supplementation:

• Daily protein intake managed well (~200g/day) using whey (3-4 scoops/day based on meals).
• Post-ride shakes: 50g whey + 50g dextrin — straight after rides.
• Meals: mostly grilled lean meats (chicken, fish, beef), pasta, potatoes, and salads.
  ↳ Kept portions clean and balanced despite eating out often.
• Took creatine and morning supps daily — only exception might be tonight due to Champions League Final

What’s next?

• Sunday: final Italy ride
• Monday: heading home
• Monday evening: back to the gym — push day to restart the full-body split.

 

[GHgut4life]

Italy Training Recap – Cycling, Diet, and Core Sessions

Hey team!

Just sharing a quick update from my trip in Andora, Italy during the Ascension weekend. It’s been a solid training block focused mainly on cycling, while keeping a tight eye on diet, and squeezing in some core work too.

Cycling Sessions Summary:

Wednesday (arrival day):

• Short ride cut off by a flat: 26km / 376m D+
• Still managed to keep a solid average power (140W) before stopping.

Thursday:
Double ride day

• Morning: 22km / 527m elevation
• Afternoon: 22km / 527m again
  ↳ Stronger effort, average power 158W, NP 185W, some good zone 4/5 work and sprints.

Friday:


Climbing day

• 50.9km / 1329m elevation gain
• Avg power: 156W, NP: 186W
• Solid tempo with two long climbs, over 2.5 hours in the saddle. Fatigue started to kick in but great effort.

Saturday (today):

• Morning ride: 48.7km / 1031m D+, 161W avg power, NP 188W
• Steady pace, solid zone 3/4, great cadence and energy. Recovery nutrition on point post-ride.

Sunday:

Longer ride planned again tomorrow before heading back Monday. Let’s finish strong!

Core Training:

With no gym on site, I added:

• 2 core/kettlebell sessions during the trip (planks, Russian twists, goblet squats, woodchops etc.)
  Great to stay active and maintain some muscular engagement beyond the bike

Diet & Supplementation:

• Daily protein intake managed well (~200g/day) using whey (3-4 scoops/day based on meals).
• Post-ride shakes: 50g whey + 50g dextrin — straight after rides.
• Meals: mostly grilled lean meats (chicken, fish, beef), pasta, potatoes, and salads.
  ↳ Kept portions clean and balanced despite eating out often.
• Took creatine and morning supps daily — only exception might be tonight due to Champions League Final

What’s next?

• Sunday: final Italy ride
• Monday: heading home
• Monday evening: back to the gym — push day to restart the full-body split.

damn you went 26km! how you protecting your balls on this bro? lol @xyle9999
and wow the views in Italy beautiful ! hot

 

[SteveSmi]

Italy Training Recap – Cycling, Diet, and Core Sessions

Hey team!

Just sharing a quick update from my trip in Andora, Italy during the Ascension weekend. It’s been a solid training block focused mainly on cycling, while keeping a tight eye on diet, and squeezing in some core work too.

Cycling Sessions Summary:

Wednesday (arrival day):

• Short ride cut off by a flat: 26km / 376m D+
• Still managed to keep a solid average power (140W) before stopping.

Thursday:
Double ride day

• Morning: 22km / 527m elevation
• Afternoon: 22km / 527m again
  ↳ Stronger effort, average power 158W, NP 185W, some good zone 4/5 work and sprints.

Friday:


Climbing day

• 50.9km / 1329m elevation gain
• Avg power: 156W, NP: 186W
• Solid tempo with two long climbs, over 2.5 hours in the saddle. Fatigue started to kick in but great effort.

Saturday (today):

• Morning ride: 48.7km / 1031m D+, 161W avg power, NP 188W
• Steady pace, solid zone 3/4, great cadence and energy. Recovery nutrition on point post-ride.

Sunday:

Longer ride planned again tomorrow before heading back Monday. Let’s finish strong!

Core Training:

With no gym on site, I added:

• 2 core/kettlebell sessions during the trip (planks, Russian twists, goblet squats, woodchops etc.)
  Great to stay active and maintain some muscular engagement beyond the bike

Diet & Supplementation:

• Daily protein intake managed well (~200g/day) using whey (3-4 scoops/day based on meals).
• Post-ride shakes: 50g whey + 50g dextrin — straight after rides.
• Meals: mostly grilled lean meats (chicken, fish, beef), pasta, potatoes, and salads.
  ↳ Kept portions clean and balanced despite eating out often.
• Took creatine and morning supps daily — only exception might be tonight due to Champions League Final

What’s next?

• Sunday: final Italy ride
• Monday: heading home
• Monday evening: back to the gym — push day to restart the full-body split.

@xyle9999 Very nice share on the different pictures. Looks like a tremendous little relaxing day for you. and good job on the core training

 

[Mobster]

I'm glad you took the time to enjoy the views

 

[ROIDDERS]

Italy Training Recap – Cycling, Diet, and Core Sessions

Hey team!

Just sharing a quick update from my trip in Andora, Italy during the Ascension weekend. It’s been a solid training block focused mainly on cycling, while keeping a tight eye on diet, and squeezing in some core work too.

Cycling Sessions Summary:

Wednesday (arrival day):

• Short ride cut off by a flat: 26km / 376m D+
• Still managed to keep a solid average power (140W) before stopping.

Thursday:
Double ride day

• Morning: 22km / 527m elevation
• Afternoon: 22km / 527m again
  ↳ Stronger effort, average power 158W, NP 185W, some good zone 4/5 work and sprints.

Friday:


Climbing day

• 50.9km / 1329m elevation gain
• Avg power: 156W, NP: 186W
• Solid tempo with two long climbs, over 2.5 hours in the saddle. Fatigue started to kick in but great effort.

Saturday (today):

• Morning ride: 48.7km / 1031m D+, 161W avg power, NP 188W
• Steady pace, solid zone 3/4, great cadence and energy. Recovery nutrition on point post-ride.

Sunday:

Longer ride planned again tomorrow before heading back Monday. Let’s finish strong!

Core Training:

With no gym on site, I added:

• 2 core/kettlebell sessions during the trip (planks, Russian twists, goblet squats, woodchops etc.)
  Great to stay active and maintain some muscular engagement beyond the bike

Diet & Supplementation:

• Daily protein intake managed well (~200g/day) using whey (3-4 scoops/day based on meals).
• Post-ride shakes: 50g whey + 50g dextrin — straight after rides.
• Meals: mostly grilled lean meats (chicken, fish, beef), pasta, potatoes, and salads.
  ↳ Kept portions clean and balanced despite eating out often.
• Took creatine and morning supps daily — only exception might be tonight due to Champions League Final

What’s next?

• Sunday: final Italy ride
• Monday: heading home
• Monday evening: back to the gym — push day to restart the full-body split.

@xyle9999 diet and supplements are amazing.
core training is on point. i got a lot of respect for hardcore iron training like that. cover all bases

 

[BodyMonster34]

Italy Training Recap – Cycling, Diet, and Core Sessions

Hey team!

Just sharing a quick update from my trip in Andora, Italy during the Ascension weekend. It’s been a solid training block focused mainly on cycling, while keeping a tight eye on diet, and squeezing in some core work too.

Cycling Sessions Summary:

Wednesday (arrival day):

• Short ride cut off by a flat: 26km / 376m D+
• Still managed to keep a solid average power (140W) before stopping.

Thursday:
Double ride day

• Morning: 22km / 527m elevation
• Afternoon: 22km / 527m again
  ↳ Stronger effort, average power 158W, NP 185W, some good zone 4/5 work and sprints.

Friday:


Climbing day

• 50.9km / 1329m elevation gain
• Avg power: 156W, NP: 186W
• Solid tempo with two long climbs, over 2.5 hours in the saddle. Fatigue started to kick in but great effort.

Saturday (today):

• Morning ride: 48.7km / 1031m D+, 161W avg power, NP 188W
• Steady pace, solid zone 3/4, great cadence and energy. Recovery nutrition on point post-ride.

Sunday:

Longer ride planned again tomorrow before heading back Monday. Let’s finish strong!

Core Training:

With no gym on site, I added:

• 2 core/kettlebell sessions during the trip (planks, Russian twists, goblet squats, woodchops etc.)
  Great to stay active and maintain some muscular engagement beyond the bike

Diet & Supplementation:

• Daily protein intake managed well (~200g/day) using whey (3-4 scoops/day based on meals).
• Post-ride shakes: 50g whey + 50g dextrin — straight after rides.
• Meals: mostly grilled lean meats (chicken, fish, beef), pasta, potatoes, and salads.
  ↳ Kept portions clean and balanced despite eating out often.
• Took creatine and morning supps daily — only exception might be tonight due to Champions League Final

What’s next?

• Sunday: final Italy ride
• Monday: heading home
• Monday evening: back to the gym — push day to restart the full-body split.

@xyle9999 bro you looking good on this. nice diet/supps and core training on point. like to hear you getting grilled beef like a real man

 

[2Thick]

Italy Training Recap – Cycling, Diet, and Core Sessions

Hey team!

Just sharing a quick update from my trip in Andora, Italy during the Ascension weekend. It’s been a solid training block focused mainly on cycling, while keeping a tight eye on diet, and squeezing in some core work too.

Cycling Sessions Summary:

Wednesday (arrival day):

• Short ride cut off by a flat: 26km / 376m D+
• Still managed to keep a solid average power (140W) before stopping.

Thursday:
Double ride day

• Morning: 22km / 527m elevation
• Afternoon: 22km / 527m again
  ↳ Stronger effort, average power 158W, NP 185W, some good zone 4/5 work and sprints.

Friday:


Climbing day

• 50.9km / 1329m elevation gain
• Avg power: 156W, NP: 186W
• Solid tempo with two long climbs, over 2.5 hours in the saddle. Fatigue started to kick in but great effort.

Saturday (today):

• Morning ride: 48.7km / 1031m D+, 161W avg power, NP 188W
• Steady pace, solid zone 3/4, great cadence and energy. Recovery nutrition on point post-ride.

Sunday:

Longer ride planned again tomorrow before heading back Monday. Let’s finish strong!

Core Training:

With no gym on site, I added:

• 2 core/kettlebell sessions during the trip (planks, Russian twists, goblet squats, woodchops etc.)
  Great to stay active and maintain some muscular engagement beyond the bike

Diet & Supplementation:

• Daily protein intake managed well (~200g/day) using whey (3-4 scoops/day based on meals).
• Post-ride shakes: 50g whey + 50g dextrin — straight after rides.
• Meals: mostly grilled lean meats (chicken, fish, beef), pasta, potatoes, and salads.
  ↳ Kept portions clean and balanced despite eating out often.
• Took creatine and morning supps daily — only exception might be tonight due to Champions League Final

What’s next?

• Sunday: final Italy ride
• Monday: heading home
• Monday evening: back to the gym — push day to restart the full-body split.

nice job improving on this training. kettleballs are cool and so are the core training exercises like planks and woodchops. that is pretty cool stuff you are showing how its done with no gym!

@xyle9999

 

[CEO]

Italy Training Recap – Cycling, Diet, and Core Sessions

Hey team!

Just sharing a quick update from my trip in Andora, Italy during the Ascension weekend. It’s been a solid training block focused mainly on cycling, while keeping a tight eye on diet, and squeezing in some core work too.

Cycling Sessions Summary:

Wednesday (arrival day):

• Short ride cut off by a flat: 26km / 376m D+
• Still managed to keep a solid average power (140W) before stopping.

Thursday:
Double ride day

• Morning: 22km / 527m elevation
• Afternoon: 22km / 527m again
  ↳ Stronger effort, average power 158W, NP 185W, some good zone 4/5 work and sprints.

Friday:


Climbing day

• 50.9km / 1329m elevation gain
• Avg power: 156W, NP: 186W
• Solid tempo with two long climbs, over 2.5 hours in the saddle. Fatigue started to kick in but great effort.

Saturday (today):

• Morning ride: 48.7km / 1031m D+, 161W avg power, NP 188W
• Steady pace, solid zone 3/4, great cadence and energy. Recovery nutrition on point post-ride.

Sunday:

Longer ride planned again tomorrow before heading back Monday. Let’s finish strong!

Core Training:

With no gym on site, I added:

• 2 core/kettlebell sessions during the trip (planks, Russian twists, goblet squats, woodchops etc.)
  Great to stay active and maintain some muscular engagement beyond the bike

Diet & Supplementation:

• Daily protein intake managed well (~200g/day) using whey (3-4 scoops/day based on meals).
• Post-ride shakes: 50g whey + 50g dextrin — straight after rides.
• Meals: mostly grilled lean meats (chicken, fish, beef), pasta, potatoes, and salads.
  ↳ Kept portions clean and balanced despite eating out often.
• Took creatine and morning supps daily — only exception might be tonight due to Champions League Final

What’s next?

• Sunday: final Italy ride
• Monday: heading home
• Monday evening: back to the gym — push day to restart the full-body split.

@xyle9999 bros creatine and supps on point. core training looking good for sure. you won't go wrong with this steady training. i like it !

 

[Ulter]

Italy Training Recap – Cycling, Diet, and Core Sessions

Hey team!

Just sharing a quick update from my trip in Andora, Italy during the Ascension weekend. It’s been a solid training block focused mainly on cycling, while keeping a tight eye on diet, and squeezing in some core work too.

Cycling Sessions Summary:

Wednesday (arrival day):

• Short ride cut off by a flat: 26km / 376m D+
• Still managed to keep a solid average power (140W) before stopping.

Thursday:
Double ride day

• Morning: 22km / 527m elevation
• Afternoon: 22km / 527m again
  ↳ Stronger effort, average power 158W, NP 185W, some good zone 4/5 work and sprints.

Friday:


Climbing day

• 50.9km / 1329m elevation gain
• Avg power: 156W, NP: 186W
• Solid tempo with two long climbs, over 2.5 hours in the saddle. Fatigue started to kick in but great effort.

Saturday (today):

• Morning ride: 48.7km / 1031m D+, 161W avg power, NP 188W
• Steady pace, solid zone 3/4, great cadence and energy. Recovery nutrition on point post-ride.

Sunday:

Longer ride planned again tomorrow before heading back Monday. Let’s finish strong!

Core Training:

With no gym on site, I added:

• 2 core/kettlebell sessions during the trip (planks, Russian twists, goblet squats, woodchops etc.)
  Great to stay active and maintain some muscular engagement beyond the bike

Diet & Supplementation:

• Daily protein intake managed well (~200g/day) using whey (3-4 scoops/day based on meals).
• Post-ride shakes: 50g whey + 50g dextrin — straight after rides.
• Meals: mostly grilled lean meats (chicken, fish, beef), pasta, potatoes, and salads.
  ↳ Kept portions clean and balanced despite eating out often.
• Took creatine and morning supps daily — only exception might be tonight due to Champions League Final

What’s next?

• Sunday: final Italy ride
• Monday: heading home
• Monday evening: back to the gym — push day to restart the full-body split.

@xyle9999 That is truly some beautiful scenery in the background.
Really fun with that long ride. 48 km is incredible. You are a machine. You should train with Lance Armstrong.

 

[Noah Wixx]

Italy Training Recap – Cycling, Diet, and Core Sessions

Hey team!

Just sharing a quick update from my trip in Andora, Italy during the Ascension weekend. It’s been a solid training block focused mainly on cycling, while keeping a tight eye on diet, and squeezing in some core work too.

Cycling Sessions Summary:

Wednesday (arrival day):

• Short ride cut off by a flat: 26km / 376m D+
• Still managed to keep a solid average power (140W) before stopping.

Thursday:
Double ride day

• Morning: 22km / 527m elevation
• Afternoon: 22km / 527m again
  ↳ Stronger effort, average power 158W, NP 185W, some good zone 4/5 work and sprints.

Friday:


Climbing day

• 50.9km / 1329m elevation gain
• Avg power: 156W, NP: 186W
• Solid tempo with two long climbs, over 2.5 hours in the saddle. Fatigue started to kick in but great effort.

Saturday (today):

• Morning ride: 48.7km / 1031m D+, 161W avg power, NP 188W
• Steady pace, solid zone 3/4, great cadence and energy. Recovery nutrition on point post-ride.

Sunday:

Longer ride planned again tomorrow before heading back Monday. Let’s finish strong!

Core Training:

With no gym on site, I added:

• 2 core/kettlebell sessions during the trip (planks, Russian twists, goblet squats, woodchops etc.)
  Great to stay active and maintain some muscular engagement beyond the bike

Diet & Supplementation:

• Daily protein intake managed well (~200g/day) using whey (3-4 scoops/day based on meals).
• Post-ride shakes: 50g whey + 50g dextrin — straight after rides.
• Meals: mostly grilled lean meats (chicken, fish, beef), pasta, potatoes, and salads.
  ↳ Kept portions clean and balanced despite eating out often.
• Took creatine and morning supps daily — only exception might be tonight due to Champions League Final

What’s next?

• Sunday: final Italy ride
• Monday: heading home
• Monday evening: back to the gym — push day to restart the full-body split.

The motherland is an absolutely beautiful place that i hope i can vist one day

 

[RoySimpson]

Italy Training Recap – Cycling, Diet, and Core Sessions

Hey team!

Just sharing a quick update from my trip in Andora, Italy during the Ascension weekend. It’s been a solid training block focused mainly on cycling, while keeping a tight eye on diet, and squeezing in some core work too.

Cycling Sessions Summary:

Wednesday (arrival day):

• Short ride cut off by a flat: 26km / 376m D+
• Still managed to keep a solid average power (140W) before stopping.

Thursday:
Double ride day

• Morning: 22km / 527m elevation
• Afternoon: 22km / 527m again
  ↳ Stronger effort, average power 158W, NP 185W, some good zone 4/5 work and sprints.

Friday:


Climbing day

• 50.9km / 1329m elevation gain
• Avg power: 156W, NP: 186W
• Solid tempo with two long climbs, over 2.5 hours in the saddle. Fatigue started to kick in but great effort.

Saturday (today):

• Morning ride: 48.7km / 1031m D+, 161W avg power, NP 188W
• Steady pace, solid zone 3/4, great cadence and energy. Recovery nutrition on point post-ride.

Sunday:

Longer ride planned again tomorrow before heading back Monday. Let’s finish strong!

Core Training:

With no gym on site, I added:

• 2 core/kettlebell sessions during the trip (planks, Russian twists, goblet squats, woodchops etc.)
  Great to stay active and maintain some muscular engagement beyond the bike

Diet & Supplementation:

• Daily protein intake managed well (~200g/day) using whey (3-4 scoops/day based on meals).
• Post-ride shakes: 50g whey + 50g dextrin — straight after rides.
• Meals: mostly grilled lean meats (chicken, fish, beef), pasta, potatoes, and salads.
  ↳ Kept portions clean and balanced despite eating out often.
• Took creatine and morning supps daily — only exception might be tonight due to Champions League Final

What’s next?

• Sunday: final Italy ride
• Monday: heading home
• Monday evening: back to the gym — push day to restart the full-body split.

@xyle9999 pics are looking amazing! Awesome log!

 

[ballin2504]

Italy Training Recap – Cycling, Diet, and Core Sessions

Hey team!

Just sharing a quick update from my trip in Andora, Italy during the Ascension weekend. It’s been a solid training block focused mainly on cycling, while keeping a tight eye on diet, and squeezing in some core work too.

Cycling Sessions Summary:

Wednesday (arrival day):

• Short ride cut off by a flat: 26km / 376m D+
• Still managed to keep a solid average power (140W) before stopping.

Thursday:
Double ride day

• Morning: 22km / 527m elevation
• Afternoon: 22km / 527m again
  ↳ Stronger effort, average power 158W, NP 185W, some good zone 4/5 work and sprints.

Friday:


Climbing day

• 50.9km / 1329m elevation gain
• Avg power: 156W, NP: 186W
• Solid tempo with two long climbs, over 2.5 hours in the saddle. Fatigue started to kick in but great effort.

Saturday (today):

• Morning ride: 48.7km / 1031m D+, 161W avg power, NP 188W
• Steady pace, solid zone 3/4, great cadence and energy. Recovery nutrition on point post-ride.

Sunday:

Longer ride planned again tomorrow before heading back Monday. Let’s finish strong!

Core Training:

With no gym on site, I added:

• 2 core/kettlebell sessions during the trip (planks, Russian twists, goblet squats, woodchops etc.)
  Great to stay active and maintain some muscular engagement beyond the bike

Diet & Supplementation:

• Daily protein intake managed well (~200g/day) using whey (3-4 scoops/day based on meals).
• Post-ride shakes: 50g whey + 50g dextrin — straight after rides.
• Meals: mostly grilled lean meats (chicken, fish, beef), pasta, potatoes, and salads.
  ↳ Kept portions clean and balanced despite eating out often.
• Took creatine and morning supps daily — only exception might be tonight due to Champions League Final

What’s next?

• Sunday: final Italy ride
• Monday: heading home
• Monday evening: back to the gym — push day to restart the full-body split.

@xyle9999 love seeing the scenery man. Looks beautiful.

 

[xyle9999]

Back from Holiday – Starting the Week Strong


Monday Recap – June 3rd


Morning Chest & Biceps Session – Back to the Iron

Started the day at 5:50 AM with a focused chest workout. Full volume and intensity:


Chest – Pecs Training

• Incline Smith Machine Press:
  20×30kg, 15×40kg, 12×46kg, 10×49kg
  → Drop set: 10-8-8 with 49 → 40 → 40kg
• Flat Dumbbell Press:
  15×41kg, 12×41kg, 10×48kg ×3 sets
• High Cable Crossover:
  15×19kg, 12×28kg, 10×37kg, 10×46kg, 10×55kg
• Incline Dumbbell Flys:
  15×27kg, 12×32kg, 10×36kg
  → Drop set: 10-8-8 with 36 → 27 → 27kg

First Ride with the Trek Pro-Caliber 9.5 – MTB Debut

Finally took my new MTB out for a spin :

• 12.76 km | +521 m elevation gain
• Time: 54:27 moving | 608 kcal burned
• Average Power: 192W | Max Speed: 63.5 km/h
• Avg HR: 122 bpm | Mostly in Zone 2 (moderate)

Smooth ride with strong climbs. Perfect combo of endurance and active recovery. The new setup feels solid — light, stiff and reactive.

Diet & Supplementation – Post-Holiday Phase 1 (P1)

Now back from vacation and re-establishing my structure:

Morning: Normal breakfast + daily HGH/T4
Pre-workout: EAAs + warm-up
Post-training: 50g whey isolate + 50g dextrin
Lunch: Lean protein (chicken) + potatoes + greens
Snack: Protein shake + almonds
Dinner: Broccoli, perch filet
Before bed: Casein + almond milk + chicken & vegetables


Plan for the Week:

• Full return to resistance training
• One or two MTB sessions depending on weather
• Skip P2 this Wednesday → shift it to Saturday (cut phase)
• Monitoring weight & body comp after holidays

Feeling charged again — let’s lock in and crush June.

 

[Tiger Salman Khan]

Back from Holiday – Starting the Week Strong


Monday Recap – June 3rd


Morning Chest & Biceps Session – Back to the Iron

Started the day at 5:50 AM with a focused chest workout. Full volume and intensity:


Chest – Pecs Training

• Incline Smith Machine Press:
  20×30kg, 15×40kg, 12×46kg, 10×49kg
  → Drop set: 10-8-8 with 49 → 40 → 40kg
• Flat Dumbbell Press:
  15×41kg, 12×41kg, 10×48kg ×3 sets
• High Cable Crossover:
  15×19kg, 12×28kg, 10×37kg, 10×46kg, 10×55kg
• Incline Dumbbell Flys:
  15×27kg, 12×32kg, 10×36kg
  → Drop set: 10-8-8 with 36 → 27 → 27kg

First Ride with the Trek Pro-Caliber 9.5 – MTB Debut

Finally took my new MTB out for a spin :

• 12.76 km | +521 m elevation gain
• Time: 54:27 moving | 608 kcal burned
• Average Power: 192W | Max Speed: 63.5 km/h
• Avg HR: 122 bpm | Mostly in Zone 2 (moderate)

View attachment 28798
View attachment 28799
Smooth ride with strong climbs. Perfect combo of endurance and active recovery. The new setup feels solid — light, stiff and reactive.

Diet & Supplementation – Post-Holiday Phase 1 (P1)

Now back from vacation and re-establishing my structure:

Morning: Normal breakfast + daily HGH/T4
Pre-workout: EAAs + warm-up
Post-training: 50g whey isolate + 50g dextrin
Lunch: Lean protein (chicken) + potatoes + greens
Snack: Protein shake + almonds
Dinner: Broccoli, perch filet
Before bed: Casein + almond milk + chicken & vegetables


Plan for the Week:

• Full return to resistance training
• One or two MTB sessions depending on weather
• Skip P2 this Wednesday → shift it to Saturday (cut phase)
• Monitoring weight & body comp after holidays

Feeling charged again — let’s lock in and crush June.

@xyle9999 Good updates bro....keep it up........

 

[GHgut4life]

Back from Holiday – Starting the Week Strong


Monday Recap – June 3rd


Morning Chest & Biceps Session – Back to the Iron

Started the day at 5:50 AM with a focused chest workout. Full volume and intensity:


Chest – Pecs Training

• Incline Smith Machine Press:
  20×30kg, 15×40kg, 12×46kg, 10×49kg
  → Drop set: 10-8-8 with 49 → 40 → 40kg
• Flat Dumbbell Press:
  15×41kg, 12×41kg, 10×48kg ×3 sets
• High Cable Crossover:
  15×19kg, 12×28kg, 10×37kg, 10×46kg, 10×55kg
• Incline Dumbbell Flys:
  15×27kg, 12×32kg, 10×36kg
  → Drop set: 10-8-8 with 36 → 27 → 27kg

First Ride with the Trek Pro-Caliber 9.5 – MTB Debut

Finally took my new MTB out for a spin :

• 12.76 km | +521 m elevation gain
• Time: 54:27 moving | 608 kcal burned
• Average Power: 192W | Max Speed: 63.5 km/h
• Avg HR: 122 bpm | Mostly in Zone 2 (moderate)

View attachment 28798
View attachment 28799
Smooth ride with strong climbs. Perfect combo of endurance and active recovery. The new setup feels solid — light, stiff and reactive.

Diet & Supplementation – Post-Holiday Phase 1 (P1)

Now back from vacation and re-establishing my structure:

Morning: Normal breakfast + daily HGH/T4
Pre-workout: EAAs + warm-up
Post-training: 50g whey isolate + 50g dextrin
Lunch: Lean protein (chicken) + potatoes + greens
Snack: Protein shake + almonds
Dinner: Broccoli, perch filet
Before bed: Casein + almond milk + chicken & vegetables


Plan for the Week:

• Full return to resistance training
• One or two MTB sessions depending on weather
• Skip P2 this Wednesday → shift it to Saturday (cut phase)
• Monitoring weight & body comp after holidays

Feeling charged again — let’s lock in and crush June.

you are truly doing the max bro cardio CITY !!!

 

[xyle9999]

Week 7 Update – Strength Gains, PRs, Zwift Performance & New Supps Added ​

Training phase: Start of week 7 of my cycle and I’m feeling absolutely solid. Strength is climbing with several personal records this morning in the gym, and recovery is sharp. I believe the Turinabol + Testosterone are giving me that edge in power, and GH (HGH) is clearly helping with sleep quality and recovery.

Cardio has noticeably improved — especially on the bike. I beat my previous record on a local climb (which I’ve been doing for years) by over 1 full minute. Focus is dialed in, libido is strong, overall I feel in control and thriving.

Morning Weight Training – Shoulders & Abs (5:50 AM)​

Smith Machine Overhead Press

• 30×30 kg
• 15×34 kg
• 12×36 kg
• 10×36 kg
• 8×39 kg
• 6×42 kg (PR)

Dumbbell Lateral Raises (weight per hand)

• 15×16 kg
• 10×18 kg
• 10×20 kg
• 10×23 kg (PR)

Wide Grip Upright Rows (barbell)

• 12×20 kg
• 10×30 kg
• 10×34 kg
• 10×37 kg (PR)

Cable Rear Delt Fly (high pulley)

• 15×10 kg
• 12×19 kg
• 10×19 kg
• 10×28 kg (PR)
• Drop set: 10–8–8 (28, 19, 10 kg)

Hanging Leg Raises (abs)

• 20 reps
• 15 reps
• 12 reps
• 12 reps

Incline Bench Hip Lifts

• 9 reps
• 10 reps
• 11 reps
• 10 reps

Afternoon Zwift Ride – Island Hopper in Makuri Islands​

Ride Time: 40:30
Distance: 17.92 km
Elevation Gain: 131 m
Avg Speed: 26.6 km/h
Avg Power: 139 W
Max Power: 901 W
Weighted Avg Power: 195 W

Sprints:

• 616W over 30 seconds ( PR!)
• Two segment efforts at 471W and 698W
  HR Zones: 79% in Zone 2
  Training Focus: Recovery + 4 max sprints
  Calories Burned: 321 kcal

Supplement Protocol (P1 phase – current)​

• HGH: 4 IU/day, 6 days/week (morning)
• T4: 25 mcg/day
• Testosterone Cypionate: 125 mg Monday & Thursday
• Turinabol: 30 mg/day (5 days/week)
• ZMA + Glycine: pre-bed for sleep support
• Probiotics: daily
• Ashwagandha: 300–500 mg/day
• Whey + Casein: split between post-workout and pre-sleep
• NEWLY ADDED:
  
  • Taurine: 2 g pre-workout (cardio support + cramps prevention)
  • R-ALA: 200 mg with carb-heavy meals (glucose disposal + antioxidant)

Notes​

Feeling fantastic this week. I’m really starting to see the full benefit of the cycle. Both strength and endurance are on the rise, and recovery is better than it’s ever been.

Will continue tracking data closely — especially comparing my regular bike routes and gym logbook.

 

[GHgut4life]

Week 7 Update – Strength Gains, PRs, Zwift Performance & New Supps Added ​

Training phase: Start of week 7 of my cycle and I’m feeling absolutely solid. Strength is climbing with several personal records this morning in the gym, and recovery is sharp. I believe the Turinabol + Testosterone are giving me that edge in power, and GH (HGH) is clearly helping with sleep quality and recovery.

Cardio has noticeably improved — especially on the bike. I beat my previous record on a local climb (which I’ve been doing for years) by over 1 full minute. Focus is dialed in, libido is strong, overall I feel in control and thriving.

Morning Weight Training – Shoulders & Abs (5:50 AM)​

Smith Machine Overhead Press

• 30×30 kg
• 15×34 kg
• 12×36 kg
• 10×36 kg
• 8×39 kg
• 6×42 kg (PR)

Dumbbell Lateral Raises (weight per hand)

• 15×16 kg
• 10×18 kg
• 10×20 kg
• 10×23 kg (PR)

Wide Grip Upright Rows (barbell)

• 12×20 kg
• 10×30 kg
• 10×34 kg
• 10×37 kg (PR)

Cable Rear Delt Fly (high pulley)

• 15×10 kg
• 12×19 kg
• 10×19 kg
• 10×28 kg (PR)
• Drop set: 10–8–8 (28, 19, 10 kg)

Hanging Leg Raises (abs)

• 20 reps
• 15 reps
• 12 reps
• 12 reps

Incline Bench Hip Lifts

• 9 reps
• 10 reps
• 11 reps
• 10 reps

Afternoon Zwift Ride – Island Hopper in Makuri Islands​

Ride Time: 40:30
Distance: 17.92 km
Elevation Gain: 131 m
Avg Speed: 26.6 km/h
Avg Power: 139 W
Max Power: 901 W
Weighted Avg Power: 195 W

Sprints:

• 616W over 30 seconds ( PR!)
• Two segment efforts at 471W and 698W
  HR Zones: 79% in Zone 2
  Training Focus: Recovery + 4 max sprints
  Calories Burned: 321 kcal

Supplement Protocol (P1 phase – current)​

• HGH: 4 IU/day, 6 days/week (morning)
• T4: 25 mcg/day
• Testosterone Cypionate: 125 mg Monday & Thursday
• Turinabol: 30 mg/day (5 days/week)
• ZMA + Glycine: pre-bed for sleep support
• Probiotics: daily
• Ashwagandha: 300–500 mg/day
• Whey + Casein: split between post-workout and pre-sleep
• NEWLY ADDED:
  • Taurine: 2 g pre-workout (cardio support + cramps prevention)
  • R-ALA: 200 mg with carb-heavy meals (glucose disposal + antioxidant)

Notes​

Feeling fantastic this week. I’m really starting to see the full benefit of the cycle. Both strength and endurance are on the rise, and recovery is better than it’s ever been.

Will continue tracking data closely — especially comparing my regular bike routes and gym logbook.

tbol and test will give an edge for sure bro
keep slamming it
i would start upping protein bro

 

[SteveSmi]

Week 7 Update – Strength Gains, PRs, Zwift Performance & New Supps Added ​

Training phase: Start of week 7 of my cycle and I’m feeling absolutely solid. Strength is climbing with several personal records this morning in the gym, and recovery is sharp. I believe the Turinabol + Testosterone are giving me that edge in power, and GH (HGH) is clearly helping with sleep quality and recovery.

Cardio has noticeably improved — especially on the bike. I beat my previous record on a local climb (which I’ve been doing for years) by over 1 full minute. Focus is dialed in, libido is strong, overall I feel in control and thriving.

Morning Weight Training – Shoulders & Abs (5:50 AM)​

Smith Machine Overhead Press

• 30×30 kg
• 15×34 kg
• 12×36 kg
• 10×36 kg
• 8×39 kg
• 6×42 kg (PR)

Dumbbell Lateral Raises (weight per hand)

• 15×16 kg
• 10×18 kg
• 10×20 kg
• 10×23 kg (PR)

Wide Grip Upright Rows (barbell)

• 12×20 kg
• 10×30 kg
• 10×34 kg
• 10×37 kg (PR)

Cable Rear Delt Fly (high pulley)

• 15×10 kg
• 12×19 kg
• 10×19 kg
• 10×28 kg (PR)
• Drop set: 10–8–8 (28, 19, 10 kg)

Hanging Leg Raises (abs)

• 20 reps
• 15 reps
• 12 reps
• 12 reps

Incline Bench Hip Lifts

• 9 reps
• 10 reps
• 11 reps
• 10 reps

Afternoon Zwift Ride – Island Hopper in Makuri Islands​

Ride Time: 40:30
Distance: 17.92 km
Elevation Gain: 131 m
Avg Speed: 26.6 km/h
Avg Power: 139 W
Max Power: 901 W
Weighted Avg Power: 195 W

Sprints:

• 616W over 30 seconds ( PR!)
• Two segment efforts at 471W and 698W
  HR Zones: 79% in Zone 2
  Training Focus: Recovery + 4 max sprints
  Calories Burned: 321 kcal

Supplement Protocol (P1 phase – current)​

• HGH: 4 IU/day, 6 days/week (morning)
• T4: 25 mcg/day
• Testosterone Cypionate: 125 mg Monday & Thursday
• Turinabol: 30 mg/day (5 days/week)
• ZMA + Glycine: pre-bed for sleep support
• Probiotics: daily
• Ashwagandha: 300–500 mg/day
• Whey + Casein: split between post-workout and pre-sleep
• NEWLY ADDED:
  • Taurine: 2 g pre-workout (cardio support + cramps prevention)
  • R-ALA: 200 mg with carb-heavy meals (glucose disposal + antioxidant)

Notes​

Feeling fantastic this week. I’m really starting to see the full benefit of the cycle. Both strength and endurance are on the rise, and recovery is better than it’s ever been.

Will continue tracking data closely — especially comparing my regular bike routes and gym logbook.

@xyle9999 looking good on this update. a lot to digest in it. that is a good sign you feel fantastic, means your body is still strong and not lethargic

 

[Mobster]

Nice work on the lateral raises