Approved Log My first cycle log

[GHgut4life]

Daily Log – Leg Day + Road Bike (P1 Nutrition Day)

Morning Workout – Legs (6:00–7:00 AM)

Smith Machine Back Squat

• 20×20 kg
• 15×30 kg
• 12×40 kg
• 10×50 kg
• 8×60 kg
• 6×84 kg (PR)

Seated Leg Extension

• 15×45 kg
• 12×55 kg
• 10×65 kg
• 10×66.5 kg (PR)
• Drop set: 10–8–8 (65 → 55 → 45 kg)

Deadlift

• 15×50 kg
• 12×60 kg
• 10×70 kg
• 8×80 kg

Lying Leg Curl

• 15×20 kg
• 12×25 kg
• 10×30 kg
• 8×30 kg (PR)

Standing Calf Raise (Smith Machine)

• 20×90 kg
• 15×120 kg
• 12×140 kg
• 10×140 kg
• 3×10×150 kg




Afternoon – Road Bike Ride (~1h10)

Unfortunately, Garmin only recorded 1’23 by mistake — but here’s the estimated ride:

• Duration: ~1h10
• Distance: ~28–30 km
• Segment focus: Climb (~30 minutes)
• Power: Est. 330W average on climb, peaks to 155 bpm HR
• Temperature: 30°C
• Pacing: Strong push uphill, active ride despite morning fatigue
• Hydration: Electrolytes in both bottles, 10g EAA in one bottle
• Nutrition: 1 PowerGel every 45 minutes (1 taken)

Macros & Caloric Estimate – P1 Day with Additions

Nutrient	Approx. Total
Protein	~220“230 g
Carbohydrates	~190“200 g
Fats	~35 40 g
Calories	~2200 “2300 kcal

Recovery hot water cold
Shower foamed roller and yoga on evening

1hour + bike ride you jamming hard bro this is like addictive lol @xyle9999
though i think you need to increase fats asap like minimum +1 avocado and +2-3 walnuts

 

[Ulter]

I follow the carbs cycling diet from my coach but is maybe need to be adjuster with more fat and less carbs on high carbs day

that is smart for sure man

 

[xyle9999]

​

Daily Log – Chest & Triceps (PRs) + Road Ride (P1 Nutrition)​

​

Morning Workout – Chest & Triceps (5:50 AM)​

Chest Focus​

• Flat Dumbbell Flys (total weight)
→ 20×23 kg, 15×27 kg, 12×32 kg, 10×32 kg, 8×36 kg
• Dumbbell Bench Press
→ 15×40 kg, 12×44 kg, 10×50 kg, 8×54 kg, 6×64 kg (PR)
• Dumbbell Pullover
→ 15×22.5 kg, 12×24 kg, 10×29 kg, 10×32 kg (PR)
• Incline Dumbbell Flys
→ 20×27 kg, 15×32 kg, 12×32 kg, 10×36 kg

Triceps Focus​

• Close-Grip Dips (Weighted)
→ 15× +1.5 kg, 12× +3.5 kg, 10× +5 kg, 8× +7 kg (PR)
• Overhead Cable Extensions
→ 15×32 kg, 12×36.5 kg, 10×41 kg, 10×45.5 kg, 10×50 kg (PR)

​

Afternoon – Road Ride (~23.8 km)​

• Distance: 23.77 km
• Ride Time: 52:37
• Avg Speed: 27.0 km/h
• Max Speed: 74.9 km/h
• Total Climb: +251 m
• Avg Power: 173 W
• Normalized Power (NP): 195 W
• Max Power: 753 W
• FTP Ref: 233 W
• Training Load: TSS 61 – Aerobic benefit: 3.2
• HR Avg / Max: 127 bpm / 142 bpm
• Respiration rate: 32 brpm avg / 48 brpm max
• Cadence: 85 rpm avg
• Temp: 32°C avg → hot ride
• Sweat loss estimated: 813 ml
• Hydration: NU3 electrolytes + 10g EAA in bottle

→ Z2–Z3 base ride, ideal for active recovery after AM heavy chest push. Stable stamina curve (87% → 68%), well paced.

​

P1 Nutrition – Meals + Macros​

Key additions:​

• Post-bike recovery shake: 30g whey + 25g dextrin
• Evening: 30g of pure olive oil (liquid) consumed for healthy fats & hormone support

Macro Totals (estimates)​

Nutrient	Amount
Protein	~225–230 g
Carbohydrates	~190–200 g
Fats	~50–55 g (includes 30g olive oil)
Calories	~2500–2600 kcal

 

[ROIDDERS]

Yes is just 2 days per week is like refill energy and glycogen specially than I put always this high carbs day before hard workout day like legs and long cardio or on week end when I go cycling 3-4 hours the idea is to refill energy to avoid losing muscle when doing long cardio

some people do good on carbs

 

[Noah Wixx]

​

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

Nicely done on the volume

 

[going2cycle]

​

Daily Log – Chest & Triceps (PRs) + Road Ride (P1 Nutrition)​

​

Morning Workout – Chest & Triceps (5:50 AM)​

Chest Focus​

• Flat Dumbbell Flys (total weight)
→ 20×23 kg, 15×27 kg, 12×32 kg, 10×32 kg, 8×36 kg
• Dumbbell Bench Press
→ 15×40 kg, 12×44 kg, 10×50 kg, 8×54 kg, 6×64 kg (PR)
• Dumbbell Pullover
→ 15×22.5 kg, 12×24 kg, 10×29 kg, 10×32 kg (PR)
• Incline Dumbbell Flys
→ 20×27 kg, 15×32 kg, 12×32 kg, 10×36 kg

Triceps Focus​

• Close-Grip Dips (Weighted)
→ 15× +1.5 kg, 12× +3.5 kg, 10× +5 kg, 8× +7 kg (PR)
• Overhead Cable Extensions
→ 15×32 kg, 12×36.5 kg, 10×41 kg, 10×45.5 kg, 10×50 kg (PR)

​

Afternoon – Road Ride (~23.8 km)​

• Distance: 23.77 km
• Ride Time: 52:37
• Avg Speed: 27.0 km/h
• Max Speed: 74.9 km/h
• Total Climb: +251 m
• Avg Power: 173 W
• Normalized Power (NP): 195 W
• Max Power: 753 W
• FTP Ref: 233 W
• Training Load: TSS 61 – Aerobic benefit: 3.2
• HR Avg / Max: 127 bpm / 142 bpm
• Respiration rate: 32 brpm avg / 48 brpm max
• Cadence: 85 rpm avg
• Temp: 32°C avg → hot ride
• Sweat loss estimated: 813 ml
• Hydration: NU3 electrolytes + 10g EAA in bottle

→ Z2–Z3 base ride, ideal for active recovery after AM heavy chest push. Stable stamina curve (87% → 68%), well paced.

​

P1 Nutrition – Meals + Macros​

Key additions:​

• Post-bike recovery shake: 30g whey + 25g dextrin
• Evening: 30g of pure olive oil (liquid) consumed for healthy fats & hormone support

Macro Totals (estimates)​

Nutrient	Amount
Protein	~225–230 g
Carbohydrates	~190–200 g
Fats	~50–55 g (includes 30g olive oil)
Calories	~2500–2600 kcal

you are really ripped TIGHT abs
but wahts the car in the background?
i think fats for you should be 80-100

 

[xyle9999]

you are really ripped TIGHT abs
but wahts the car in the background?
i think fats for you should be 80-100

this is a Tesla