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

[SteveSmi]

August 6th Update – Shoulders, Abs & Evening Ride

This morning I started with a 10-minute warmup on the incline treadmill before hitting a solid shoulder & abs session:

• Shoulder Press (machine): 5 sets – 20, 15, 12, 10, 8 reps
• Lateral Raises (dumbbells): 5 sets – 20, 15, 12, 10+2DS, 10+2DS reps
• Front Raises (barbell): 5 sets – 15, 12, 10, 10, 10 reps
• Rear Delt Fly (incline bench): 4 sets – 15, 12, 12, 12 reps
• High Pulley Crunches: 4 sets – 30, 20, 20, 20 reps
• Hanging Leg Raises (ab chair): 4 sets – 20 reps

Later in the afternoon, I went out for a road cycling session. Here are the stats from Garmin:

• Duration: 1h35min
• Distance: 40 km (approx, based on average speed)
• Average Speed: 25.3 km/h
• Max Speed: 74 km/h
• Average HR: 121 bpm (max 141 bpm)
• Average Power: 158 W (max 786 W)
• Calories burned: 1037 kcal
• Stamina: from 99% to 78%

Overall, a balanced day combining hypertrophy work for shoulders & core with endurance/cardio in the evening. Feeling the fatigue but staying on track with the cut and pushing forward step by step.

@xyle9999 fantastic work on this one the bicycle trail looks fun! nice GREEN scenery

 

[BodyMonster34]

August 6th Update – Shoulders, Abs & Evening Ride

This morning I started with a 10-minute warmup on the incline treadmill before hitting a solid shoulder & abs session:

• Shoulder Press (machine): 5 sets – 20, 15, 12, 10, 8 reps
• Lateral Raises (dumbbells): 5 sets – 20, 15, 12, 10+2DS, 10+2DS reps
• Front Raises (barbell): 5 sets – 15, 12, 10, 10, 10 reps
• Rear Delt Fly (incline bench): 4 sets – 15, 12, 12, 12 reps
• High Pulley Crunches: 4 sets – 30, 20, 20, 20 reps
• Hanging Leg Raises (ab chair): 4 sets – 20 reps

Later in the afternoon, I went out for a road cycling session. Here are the stats from Garmin:

• Duration: 1h35min
• Distance: 40 km (approx, based on average speed)
• Average Speed: 25.3 km/h
• Max Speed: 74 km/h
• Average HR: 121 bpm (max 141 bpm)
• Average Power: 158 W (max 786 W)
• Calories burned: 1037 kcal
• Stamina: from 99% to 78%

Overall, a balanced day combining hypertrophy work for shoulders & core with endurance/cardio in the evening. Feeling the fatigue but staying on track with the cut and pushing forward step by step.

bro you got some clean ass places over there. @xyle9999 you should see where i live. it dirty as fk. all dirt roads lol

 

[Mobster]

Workout looks good.