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

[2Thick]

Daily Update – Day 11 Bulk (18 September 25)



Hello Gym Bros,

Hope everyone’s doing well!

No fasted cardio this morning — I had a 1h30 cycling session planned, and since the sun is back, I did the ride outdoors late in the morning. That also meant I got an extra 45 minutes of sleep, and I started the day with a short 20-minute yoga session.


CARDIO

Today’s Ride Recap
Duration: 1h31
Distance: 40.2 km
Average Speed: 26.4 km/h (max 70.2 km/h on a descent)
Average Power: 178 W
Max Power: 1,075 W
Normalized Power (NP): 210 W
Intensity Factor (IF): 0.83
TSS: 106
Heart Rate:
Avg: 128 bpm
Max: 148 bpm
Cadence:
Avg: 84 rpm
Max: 118 rpm
Stamina:
Start: 100%
End: 69%

I included 8 sprints during the session. Power peaked at 1,075 W, with an average of 310 W when standing. Overall, I kept a strong aerobic base while adding some anaerobic work with the sprints.
View attachment 32110

Weight training​

Warm-up: 10 minutes incline walking (10%, 5 km/h).

Lying Leg Curls (Leg Curl lying position):
3 sets – 20 reps × 25 kg, 20 reps × 27 kg, 20 reps × 28.5 kg
Romanian Deadlift with Barbell:
3 sets – 8 reps × 40 kg, 8 reps × 42 kg, 8 reps × 46 kg
Tempo: 8.2.3.0 (slow controlled eccentric and pause work)
Seated Row Machine (double drop set focus):
3 sets – 12 reps × 127 kg, 12 reps × 145 kg, 12 reps × 163 kg
Unilateral Pullover (Cable) – Superset with High Row:
3 sets – 10 reps × 18.5 kg, 10 reps × 23 kg, 10 reps × 23 kg
High Row Unilateral with Chest Support (Pulley) – Superset with Pullover:
3 sets – 10 reps × 36.5 kg, 10 reps × 36.5 kg, 10 reps × 41 kg
Standing Calf Raises on Leg Press Machine (as heavy as possible):
3 sets – 10 reps × 150 kg, 10 reps × 170 kg, 10 reps × 170 kg

Finisher: 10 minutes abs.

Diet​

Post-workout: 25 g whey + 25 g dextrin
Breakfast: 250 g egg whites, 1 whole egg, 60 g rice flour, 15 g ground almonds, ½ avocado (50 g), 60 g applesauce
Lunch: 200 g ground beef, 250 g cooked potatoes, 150 g green vegetables, 15 g olive oil
Post-cardio snack: 220 g egg whites, 50 g rice flour, 60 g applesauce
Dinner: 200 g white fish, 150 g cooked basmati rice, 150 g green vegetables, 15 g olive oil
Evening snack: 30 g whey, 150 ml almond milk, 10 g ground almonds

Daily Total ≈ 2800kcal – Protein: 220 g / Carbs: 305 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

This is another fantastic update, man. It's always impressive to see what you're doing. Your meals are on point. I love it. @xyle9999

 

[Ulter]

Daily Update – Day 11 Bulk (18 September 25)



Hello Gym Bros,

Hope everyone’s doing well!

No fasted cardio this morning — I had a 1h30 cycling session planned, and since the sun is back, I did the ride outdoors late in the morning. That also meant I got an extra 45 minutes of sleep, and I started the day with a short 20-minute yoga session.


CARDIO

Today’s Ride Recap
Duration: 1h31
Distance: 40.2 km
Average Speed: 26.4 km/h (max 70.2 km/h on a descent)
Average Power: 178 W
Max Power: 1,075 W
Normalized Power (NP): 210 W
Intensity Factor (IF): 0.83
TSS: 106
Heart Rate:
Avg: 128 bpm
Max: 148 bpm
Cadence:
Avg: 84 rpm
Max: 118 rpm
Stamina:
Start: 100%
End: 69%

I included 8 sprints during the session. Power peaked at 1,075 W, with an average of 310 W when standing. Overall, I kept a strong aerobic base while adding some anaerobic work with the sprints.
View attachment 32110

Weight training​

Warm-up: 10 minutes incline walking (10%, 5 km/h).

Lying Leg Curls (Leg Curl lying position):
3 sets – 20 reps × 25 kg, 20 reps × 27 kg, 20 reps × 28.5 kg
Romanian Deadlift with Barbell:
3 sets – 8 reps × 40 kg, 8 reps × 42 kg, 8 reps × 46 kg
Tempo: 8.2.3.0 (slow controlled eccentric and pause work)
Seated Row Machine (double drop set focus):
3 sets – 12 reps × 127 kg, 12 reps × 145 kg, 12 reps × 163 kg
Unilateral Pullover (Cable) – Superset with High Row:
3 sets – 10 reps × 18.5 kg, 10 reps × 23 kg, 10 reps × 23 kg
High Row Unilateral with Chest Support (Pulley) – Superset with Pullover:
3 sets – 10 reps × 36.5 kg, 10 reps × 36.5 kg, 10 reps × 41 kg
Standing Calf Raises on Leg Press Machine (as heavy as possible):
3 sets – 10 reps × 150 kg, 10 reps × 170 kg, 10 reps × 170 kg

Finisher: 10 minutes abs.

Diet​

Post-workout: 25 g whey + 25 g dextrin
Breakfast: 250 g egg whites, 1 whole egg, 60 g rice flour, 15 g ground almonds, ½ avocado (50 g), 60 g applesauce
Lunch: 200 g ground beef, 250 g cooked potatoes, 150 g green vegetables, 15 g olive oil
Post-cardio snack: 220 g egg whites, 50 g rice flour, 60 g applesauce
Dinner: 200 g white fish, 150 g cooked basmati rice, 150 g green vegetables, 15 g olive oil
Evening snack: 30 g whey, 150 ml almond milk, 10 g ground almonds

Daily Total ≈ 2800kcal – Protein: 220 g / Carbs: 305 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

@xyle9999 cardio is on point. you are certainly healthy and pushing it. keep up the good work !

 

[ballin2504]

Daily Update – Day 11 Bulk (18 September 25)



Hello Gym Bros,

Hope everyone’s doing well!

No fasted cardio this morning — I had a 1h30 cycling session planned, and since the sun is back, I did the ride outdoors late in the morning. That also meant I got an extra 45 minutes of sleep, and I started the day with a short 20-minute yoga session.


CARDIO

Today’s Ride Recap
Duration: 1h31
Distance: 40.2 km
Average Speed: 26.4 km/h (max 70.2 km/h on a descent)
Average Power: 178 W
Max Power: 1,075 W
Normalized Power (NP): 210 W
Intensity Factor (IF): 0.83
TSS: 106
Heart Rate:
Avg: 128 bpm
Max: 148 bpm
Cadence:
Avg: 84 rpm
Max: 118 rpm
Stamina:
Start: 100%
End: 69%

I included 8 sprints during the session. Power peaked at 1,075 W, with an average of 310 W when standing. Overall, I kept a strong aerobic base while adding some anaerobic work with the sprints.
View attachment 32110

Weight training​

Warm-up: 10 minutes incline walking (10%, 5 km/h).

Lying Leg Curls (Leg Curl lying position):
3 sets – 20 reps × 25 kg, 20 reps × 27 kg, 20 reps × 28.5 kg
Romanian Deadlift with Barbell:
3 sets – 8 reps × 40 kg, 8 reps × 42 kg, 8 reps × 46 kg
Tempo: 8.2.3.0 (slow controlled eccentric and pause work)
Seated Row Machine (double drop set focus):
3 sets – 12 reps × 127 kg, 12 reps × 145 kg, 12 reps × 163 kg
Unilateral Pullover (Cable) – Superset with High Row:
3 sets – 10 reps × 18.5 kg, 10 reps × 23 kg, 10 reps × 23 kg
High Row Unilateral with Chest Support (Pulley) – Superset with Pullover:
3 sets – 10 reps × 36.5 kg, 10 reps × 36.5 kg, 10 reps × 41 kg
Standing Calf Raises on Leg Press Machine (as heavy as possible):
3 sets – 10 reps × 150 kg, 10 reps × 170 kg, 10 reps × 170 kg

Finisher: 10 minutes abs.

Diet​

Post-workout: 25 g whey + 25 g dextrin
Breakfast: 250 g egg whites, 1 whole egg, 60 g rice flour, 15 g ground almonds, ½ avocado (50 g), 60 g applesauce
Lunch: 200 g ground beef, 250 g cooked potatoes, 150 g green vegetables, 15 g olive oil
Post-cardio snack: 220 g egg whites, 50 g rice flour, 60 g applesauce
Dinner: 200 g white fish, 150 g cooked basmati rice, 150 g green vegetables, 15 g olive oil
Evening snack: 30 g whey, 150 ml almond milk, 10 g ground almonds

Daily Total ≈ 2800kcal – Protein: 220 g / Carbs: 305 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

@xyle9999 nothing beats getting cardio in when you’re outside to me. It’s refreshing instead of doing it on a machine in a gym.

 

[xyle9999]

Daily Update – Day 2 Bulk (19 September 25)

Hello Gym Bros,
Hope everyone’s doing well!

CARDIO

Cycling session – Zwift PMA (Makuri Islands)

This morning I didn’t have much time because I had to drive to the capital, Bern, to bring my Tesla in for service. So instead of a long ride, I jumped on Zwift for a focused interval session.

Details:

Duration: 31:54
Distance: 15.86 km
Elevation gain: 86 m
Avg power: 152 W
Max power: 267 W
NP: 173 W
Avg speed: 29.8 km/h
Calories burned: 277 kcal

Workout format:
Warm-up, then
2 x 10 × 30s/30s intervals at i5 (VO2max zone)
5 minutes recovery in i3 between sets
Cool-down

Notes:

Short but intense session, with a strong focus on building power and VO2max through repeated 30/30s. Even with limited time this morning, I still managed to push the intensity and hit good numbers.

Weight training​

Warm-up: 10 minutes incline walking (10%, 5 km/h).

Chest Day Workout

Incline Smith Machine Press (tempo 3.0.3.0)
4 sets: 8 reps × 50 kg, 60 kg, 70 kg, 80 kg (3 min rest)

High Cable Fly
3 sets: 15 reps × 55 kg, 12 reps × 64 kg, 8 reps × 73 kg (90 sec rest)

Flat Bench Press (Smith Machine) + Push-Up Drop Set
4 sets: 8 reps × 60 kg, 70 kg, 80 kg, 80 kg (2 min rest)
→ Superset with 10 push-ups after each set

Low Cable Incline Fly (focus on long sets for maximum pump)
3 sets: 20 reps × 28 kg, 20 reps × 37 kg, 20 reps × 37 kg (2 min rest)

Finisher: 10 minutes abs.

Diet
Post-cardio: 25 g whey + 25 g dextrin
Breakfast: 250 g egg whites, 1 whole egg, 50 g rice flour, 15 g ground almonds, ½ avocado (50 g), 60 g unsweetened applesauce
Lunch: 200 g chicken, 200 g cooked potatoes, 150 g green vegetables, 15 g olive oil
Post-cardio snack: 220 g egg whites, 35 g rice flour, 60 g unsweetened applesauce
Dinner: 200 g white fish, 100 g cooked basmati rice, 150 g green vegetables, 15 g olive oil
Evening snack: 30 g whey, 150 ml almond milk, 10 g ground almonds


Daily Total ≈ 2700kcal – Protein: 220 g / Carbs: 265 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

 

[ROIDDERS]

Daily Update – Day 11 Bulk (18 September 25)



Hello Gym Bros,

Hope everyone’s doing well!

No fasted cardio this morning — I had a 1h30 cycling session planned, and since the sun is back, I did the ride outdoors late in the morning. That also meant I got an extra 45 minutes of sleep, and I started the day with a short 20-minute yoga session.


CARDIO

Today’s Ride Recap
Duration: 1h31
Distance: 40.2 km
Average Speed: 26.4 km/h (max 70.2 km/h on a descent)
Average Power: 178 W
Max Power: 1,075 W
Normalized Power (NP): 210 W
Intensity Factor (IF): 0.83
TSS: 106
Heart Rate:
Avg: 128 bpm
Max: 148 bpm
Cadence:
Avg: 84 rpm
Max: 118 rpm
Stamina:
Start: 100%
End: 69%

I included 8 sprints during the session. Power peaked at 1,075 W, with an average of 310 W when standing. Overall, I kept a strong aerobic base while adding some anaerobic work with the sprints.
View attachment 32110

Weight training​

Warm-up: 10 minutes incline walking (10%, 5 km/h).

Lying Leg Curls (Leg Curl lying position):
3 sets – 20 reps × 25 kg, 20 reps × 27 kg, 20 reps × 28.5 kg
Romanian Deadlift with Barbell:
3 sets – 8 reps × 40 kg, 8 reps × 42 kg, 8 reps × 46 kg
Tempo: 8.2.3.0 (slow controlled eccentric and pause work)
Seated Row Machine (double drop set focus):
3 sets – 12 reps × 127 kg, 12 reps × 145 kg, 12 reps × 163 kg
Unilateral Pullover (Cable) – Superset with High Row:
3 sets – 10 reps × 18.5 kg, 10 reps × 23 kg, 10 reps × 23 kg
High Row Unilateral with Chest Support (Pulley) – Superset with Pullover:
3 sets – 10 reps × 36.5 kg, 10 reps × 36.5 kg, 10 reps × 41 kg
Standing Calf Raises on Leg Press Machine (as heavy as possible):
3 sets – 10 reps × 150 kg, 10 reps × 170 kg, 10 reps × 170 kg

Finisher: 10 minutes abs.

Diet​

Post-workout: 25 g whey + 25 g dextrin
Breakfast: 250 g egg whites, 1 whole egg, 60 g rice flour, 15 g ground almonds, ½ avocado (50 g), 60 g applesauce
Lunch: 200 g ground beef, 250 g cooked potatoes, 150 g green vegetables, 15 g olive oil
Post-cardio snack: 220 g egg whites, 50 g rice flour, 60 g applesauce
Dinner: 200 g white fish, 150 g cooked basmati rice, 150 g green vegetables, 15 g olive oil
Evening snack: 30 g whey, 150 ml almond milk, 10 g ground almonds

Daily Total ≈ 2800kcal – Protein: 220 g / Carbs: 305 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

your roads are so clean! wow. and so gorgeous @xyle9999 i can see why you enjoy bicycling