Approved Log Road to My First Men’s Physique Competition log

[xyle9999]

Solid work today. You’re clearly locking into the new split and the cycling structure is pushing your limits just right. The PMA session looked brutal with those false recoveries, but those breaks will tighten up once your body adjusts. Chest day was heavy and balanced, you’re mixing pump work with real controlled pressing which is exactly what builds dense muscle. Diet is clean and steady, macros on point for growth without spillover. Keep stacking days like this and by next week you’ll feel that groove where recovery, training, and diet line up smooth.

Hello and thanks for your message! Yes, this new way—or let’s say a proper way—of training on the bike is very positive. For several years I was just riding and increasing the volume, but now I told myself that with all the hours I spend cycling during the year, it was the right time to really train properly. So far it’s been very positive and I’m pushing myself out of my comfort zone, especially by going for harder efforts than I’m used to. It really feels like a new challenge.


Yes, same for the gym: I’ve just moved from 5 to 6 training sessions a week and switched to a PPL split. I have to say I’m getting great sensations, especially with a bit fewer sets and reps but using slightly heavier weights and slower tempos.

 

[xyle9999]

the chest training is so good. i like it. and nice list on the supplements @xyle9999

Thanks bros

 

[xyle9999]

@xyle9999 good job on this one. the diet and supps are on point. love the recovery with yoga too

thanks bros

 

[xyle9999]

Fuck 4 jabs a week. I just mix 2 PEDs in one jab (1 every 4th right now)

yes the things is than i have primo at 100 mg per ml so the 500 mg per week is big volume so i splitted to 4x a week 2ml and i alternate location but for now no issue

 

[xyle9999]

@xyle9999

bro diet good. but you leave out red meat? i thought you said you would eat more. need to see it i know they got good red meat in austria-hungary

2 times a week red beef, and satruday a pleasure you will see pictures later today

 

[xyle9999]

the diet is awesome if you ask me. you are an important part of the ABX family. showing how this is done @xyle9999

Thanks bros really appreciate

 

[xyle9999]

the diet is looking strong. i love the almonds and almond milk. those are what you want to get @xyle9999

how yes since my wife bought a ninja creami machine, i love my ice cream every evening with almond milk and whey protein

 

[xyle9999]

@xyle9999 bros the supps you doing on point. you wont' go wrong with this. keep the grind up!

Hey CEO

thanks for your message i keep pushing hard and will not quit

That's how it sould work i hope you're fine too

 

[xyle9999]

Daily Update – Day 6 Bulk (13 September 25)

CARDIO

Morning Training – September 13th

Session 1 – Fasted Zwift Ride (indoor)
Duration: 30 min
Distance: 13.1 km
Avg Power: 122 W
Elevation: 144 m
Avg Speed: 25.9 km/h

Easy activation on Zwift while fasted, keeping the effort light and controlled. Perfect to wake up the body and start the day at 5:45 am

Session 2 – Outdoor Ride (after breakfast)

Duration: 1h58
Distance: 42.6 km
Elevation: 709 m
Avg Power: 156 W
NP: 183 W
IF: 0.73
Avg HR: 120 bpm / Max HR: 139 bpm
Cadence: 81 rpm
Calories burned: ~1268 kcal


Solid endurance ride with steady pacing. Heart rate stayed well under control (around 65% max HR), showing good aerobic efficiency. The power/cadence balance was consistent, and the effort distribution stayed in the endurance zone with a few stronger blocks on climbs.

Weight training​

Shoulders & Arms​

1. Smith Machine Shoulder Press (Military Press)

3 sets × 8–12 reps
50 kg × 12
60 kg × 10
60 kg × 8
Rest: 2 minutes

2. One-Arm Lateral Raises Against a Bench

3 sets × 20 reps
4.5 kg × 20
5.5 kg × 20
5.5 kg × 20
Rest: 1 minute

3. Cable Lateral Raises (Low Pulley)

3 sets × 10 reps
5 kg × 10
9.5 kg × 10
9.5 kg × 10
Rest: 1 min 30 sec

4. JM Press

3 sets × 8–12 reps
40 kg × 12
50 kg × 10
60 kg × 8
Rest: 2 minutes


5. Superset (3 rounds)

Preacher Curl (EZ Bar): 3 sets × 12 reps

20 kg × 12
24 kg × 12
26 kg × 12
Cable Triceps Extension (Straight Bar): 3 sets × 10 reps
14 kg × 10
23 kg × 10
27.5 kg × 10
Rest: 2 minutes between supersets


6. Superset (3 rounds)

Incline Dumbbell Curls: 3 sets × 8 reps
23 kg × 8
27 kg × 8
27 kg × 8
Rope Triceps Pushdowns (Rest-Pause): 3 sets × 20 reps
27.5 kg × 20
36.5 kg × 20
41 kg × 20
Rest: 1 min 30 sec between supersets

Recovery
Same every day, on evening 15 minutes form roller and yoga

Diet (Satruday carbs refeed)​

Post-workout: 25 g whey + 40 g dextrin
Breakfast: 250 g egg whites, 1 whole egg, 80 g rice flour, 15 g ground almonds, ½ avocado (50 g), 60 g organic unsweetened applesauce
Lunch: 220 g horse filet from butcher nice read meat @BodyMonster34 , 300 g cooked potatoes, 150 g green vegetables, 15 g olive oil

Post-cardio snack: 220 g egg whites, 80 g rice flour, 60 g organic applesauce
Dinner: 200 g white fish, 250 g cooked basmati rice, 150 g green vegetables, 15 g olive oil
Evening snack: 40 g whey, 200 ml almond milk, 20 g ground almonds

Daily Total ≈ 3200 kcal – Protein: 220 g / Carbs: 385 g / Fats: 83 g


Supplements

• Morning fasted: TUDCA, L-Carnitine, Caffeine, Green Tea, Yohimbine, Shilajit
• Pre-workout: Creatine 3 g
• Post-workout: Creatine 3 g,
• Breakfast: CoQ10, Vitamin C, Vitamin D + K2, NAC, Omega-3, Glutathione, Digestive enzymes, Chromium Picolinate, Berberine
• Lunch: Silymarin, Curcumin, NAC, Berberine
• Post-cardio snack: Berberine, Chromium Picolinate
• Dinner: Omega-3, Digestive enzymes, Glutamine
• Before bed: ZMA, Magnesium, Ashwagandha, Glycine, Proviron, Metformin