Daily Update – Day 15 Bulk (22 September 25)
Hello Gym Bros,
Hope everyone’s doing well! And that everybody is ready for a new and fresh week!
CARDIO
This morning I did a submaximal strength session on the bike, fasted. The workout was structured around 6 × (4 min Zone 3 @ 60 rpm + 1 min Zone 2 @ 120 rpm + 3 min recovery), which really targets muscular strength and endurance.
Key Stats:
Duration: 1h00
Average Power: 129 W
Normalized Power (NP): 156 W
Max Power: 197 W
Avg Cadence: 76 rpm (low cadence focus on strength work)
Total Elevation Gain: 427 m
Avg HR: 114 bpm / Max HR: 130 bpm
Calories burned: ~445 kcal
Analysis:
The session felt solid. Power numbers were stable, with NP showing the real effort behind the intervals. The cadence work (60 rpm strength vs. 120 rpm neuromuscular) was very effective and pushed both muscular recruitment and efficiency. Heart rate stayed under good control, which shows the aerobic system is well-managed even under higher torque.
Overall, it was a quality strength endurance session — not too intense, but perfectly placed for building cycling-specific force that translates well into climbs and long efforts.
Weight training
1) V-handle Lat Pulldown — 3 sets (2’ rest)
15 reps × 86 kg
12 reps × 90.5 kg
15 reps × 90.5 kg
Notes: beat the planned reps—great top-end endurance.
2) Unilateral Low Cable Row — 3 sets (2’ rest)
10 reps × 41 kg
10 reps × 45.5 kg
10 reps × 50 kg
Cue: “crazy squeeze” on each rep—full scap retraction.
3) DB Row (elbow-out) on Bench — 3 sets (2’ rest)
12 reps × 48 kg
12 reps × 48 kg
12 reps × 50 kg
Coach’s cue: if the machine feels better it’s fine, but priority is hitting back thickness.
4) Superset × 4 rounds
Chest-supported Rear Delt DB Raises — 12 reps × (tempo 3-0-3-0)
Incline DB Curls — 20 reps × 22 kg (use ~10RM and finish with rest-pauses)
Finisher 10 minutes abs
Monday shapes'
Breakfast: 250 g egg whites, 1 whole egg, 60 g rice flour, 15 g ground almonds, ½ avocado (50 g), 60 g unsweetened applesauce
Lunch: 200 g chicken, 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 unsweetened 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 ≈ 3000kcal – Protein: 220 g / Carbs: 355g / Fats: 83 g
Supplements
Hello Gym Bros,
Hope everyone’s doing well! And that everybody is ready for a new and fresh week!
CARDIO
This morning I did a submaximal strength session on the bike, fasted. The workout was structured around 6 × (4 min Zone 3 @ 60 rpm + 1 min Zone 2 @ 120 rpm + 3 min recovery), which really targets muscular strength and endurance.
Key Stats:
Duration: 1h00
Average Power: 129 W
Normalized Power (NP): 156 W
Max Power: 197 W
Avg Cadence: 76 rpm (low cadence focus on strength work)
Total Elevation Gain: 427 m
Avg HR: 114 bpm / Max HR: 130 bpm
Calories burned: ~445 kcal
Analysis:
The session felt solid. Power numbers were stable, with NP showing the real effort behind the intervals. The cadence work (60 rpm strength vs. 120 rpm neuromuscular) was very effective and pushed both muscular recruitment and efficiency. Heart rate stayed under good control, which shows the aerobic system is well-managed even under higher torque.
Overall, it was a quality strength endurance session — not too intense, but perfectly placed for building cycling-specific force that translates well into climbs and long efforts.
Weight training
Pull Day – Back, Rear Delts & Biceps
Warmup incline walk (10% 5km/h)1) V-handle Lat Pulldown — 3 sets (2’ rest)
15 reps × 86 kg
12 reps × 90.5 kg
15 reps × 90.5 kg
Notes: beat the planned reps—great top-end endurance.
2) Unilateral Low Cable Row — 3 sets (2’ rest)
10 reps × 41 kg
10 reps × 45.5 kg
10 reps × 50 kg
Cue: “crazy squeeze” on each rep—full scap retraction.
3) DB Row (elbow-out) on Bench — 3 sets (2’ rest)
12 reps × 48 kg
12 reps × 48 kg
12 reps × 50 kg
Coach’s cue: if the machine feels better it’s fine, but priority is hitting back thickness.
4) Superset × 4 rounds
Chest-supported Rear Delt DB Raises — 12 reps × (tempo 3-0-3-0)
Incline DB Curls — 20 reps × 22 kg (use ~10RM and finish with rest-pauses)
Finisher 10 minutes abs
Monday shapes'
Diet
Post-workout: 25 g whey + 25 g dextrinBreakfast: 250 g egg whites, 1 whole egg, 60 g rice flour, 15 g ground almonds, ½ avocado (50 g), 60 g unsweetened applesauce
Lunch: 200 g chicken, 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 unsweetened 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 ≈ 3000kcal – Protein: 220 g / Carbs: 355g / 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
