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

[GHgut4life]

Daily Update – Day 27 Bulk (04 October 25)


Ciao guys!
Hope you’re all having a great weekend!
Last night was a little cheat meal — classic Swiss cheese fondue but today no excuses!
I went all in with two cardio sessions and a solid weight training workout.
I’ve also started to slightly increase my carbs, and the energy is definitely coming back


CARDIO

Zwift Indoor Ride Summary 1 morning​

Duration: 1h13min50s
Distance: 30.05 km
Calories burned: 524 kcal
Average speed: 24.4 km/h
Maximum speed: 70.9 km/h
Average cadence: 83 rpm
Maximum cadence: 106 rpm
Average heart rate: 114 bpm
Maximum heart rate: 131 bpm
Average power: 123 W
Maximum power: 543 W
20-minute average power: 144 W
Normalized Power (NP): 145 W
Total work: 549 kJ
Elevation gain: 275 m
Training Effect:
Aerobic: 2.2 (Maintenance)
Anaerobic: 0.1 (No improvement)
Category: Base Endurance

Zwift Indoor Ride Summary 2 late afternoon​

Zwift Ride – Recovery Session
Duration: 40 min 15 sec
Disiance: 20.26 km
Calories burned: 265 kcal
Average speed: 30.2 km/h
Max speed: 44.6 km/h
Power Output:

• Average Power: 115 W​
• Max Power: 586 W​
• 20-min Average Power: 128 W​
• Normalized Power (NP): 133 W​
• Total Work: 278 kJ​

Heart Rate:
Average: 114 bpm

• Max: 133 bpm​

Cadence:

• Average: 83 rpm​
• Max: 100 rpm​

Elevation Gain: 32 m
Lowest Point: 12.6 m
Highest Point: 17.6 m
Training Effect:

• 1.6 Aerobic → Slight improvement​
• 0.2 Anaerobic → No significant anaerobic stress​
• Main focus: Recovery ride​
• Exercise Load: 24​

Weight training​

Warmup incline walk (10% 5km/h)

Workout Summary – Shoulders & Arms (Delts / Biceps / Triceps)​

Seated Shoulder Press (Smith Machine)
3 sets × 8–12 reps — 40 kg / 44 kg / 50 kg
Controlled tempo, bar lowered to about nose level, short range for shoulder protection
Rest: 2 min

One-arm Dumbbell Lateral Raise (Supported on Bench)
3 sets × 20 reps — 5.5 kg
Rest: 1 min
➡ Huge pump, strict form, focus on the mid-delt contraction.

Cable Lateral Raise (Low Pulley)
3 sets × 10 reps — 14 kg
Rest: 1 min 30
➡ Full stretch and controlled movement, pulley set around knee height.

​

Triceps Focus​

JM Press
3 sets × 8–12 reps — 60 kg
Rest: 2 min

Superset – Preacher Curl (EZ Bar) + Cable Triceps Extension
Preacher Curl: 3 sets × 12 reps — 24 kg
Triceps Extension (Cable): 3 sets × 10 reps — 27.5 / 27.5 / 32 kg
Rest: 2 min between supersets
➡ Both exercises done heavy, focusing on controlled negatives.
Superset – Incline Dumbbell Curl + Rope Triceps Pushdown
Incline Curl: 3 sets × 8 reps + 15 partials — 23 kg
Rope Pushdown: 3 sets × 20 reps — 41 / 45.5 / 45.5 kg
Rest: 1 min 30
➡ Finished with rest-pause on the rope pushdowns to fully exhaust the triceps.
​

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Diet​

(~3000kcal – P: ~250 g / C: ~345g / F: 83 g)
Post-workout: 25 g whey + 50 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 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 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



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​

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bam you going to kill it doing this good brother

 

[25homes]

Daily Update – Day 24 Bulk (01 October 25)


Ciao guys,

Hope everyone’s doing great!

On my side, everything is going well. This week I slightly lowered the weights to really focus on movement executionand making each rep as clean as possible.

For cardio, this morning I tried my first virtual group ride on Zwift – the goal was to hold 2 watts per kilo for 1 hour. It was super fun, and the live chats during the session made it even more motivating!


View attachment 32443

CARDIO

Zwift Group Ride Recap – First Experience​

This morning I joined my very first group ride on Zwift, and it was a great experience! The session pushed me to hold a strong and steady pace while staying in the pack dynamics.

Ride Stats:
Duration: 1h08’05
Distance: 38.02 km
Elevation Gain: 208 m
Calories Burned: 572 kcal

Power:
Avg Power: 146 W
Max Power: 860 W (sprint effort)
20-min Avg Power: 168 W
Normalized Power (NP): 178 W
Total Work: 597 kJ

Heart Rate:
Avg HR: 123 bpm
Max HR: 150 bpm

Cadence:
Avg Cadence: 83 rpm
Max Cadence: 106 rpm

Speed:
Avg Speed: 33.5 km/h
Max Speed: 52.6 km/h

Weight training
Warmup incline walk (10% 5km/h)

Barbell Squat
3 sets: 8 reps × 80 kg, 90 kg, 94 kg

Smith Machine Lateral Step-Ups
3 sets: 8 reps × 20 kg

Superset – Leg Extensions (slow tempo) + Dumbbell Walking Lunges
Leg Extension: 10 reps × 35 kg (tempo 5.0.5.0)
Walking Lunges: 20 reps × 26 kg

Smith Machine Calf Raises
4 sets: 15 reps × 150 kg, 12 reps × 160 kg, 12 reps × 160 kg, 12 reps × 160 kg

Diet​

(≈ 2900 kcal – P: 250 g / C: 265 g / F: 83 g)
Post-cardio: 25 g whey isolate + 25 g dextrin
Breakfast: 250 g egg whites, 2 whole egg, 50 g rice flour, 15 g ground almonds, ½ avocado (50 g), 60 g unsweetened applesauce
Lunch: 200 g chicken breast, 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: 60 g whey isolate, 150 ml unsweetened almond milk, 10 g ground almonds


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

That screen is so sick