Daily Update – Day 41 Bulk (14 October 25)
Ciao guys,
Hope everyone’s doing great!
I’m slowly getting my strength back after the flu — mornings are still a bit rough, so instead of one long ride today, I split it into two shorter Zwift sessions. Felt better that way and managed to keep the intensity under control.
Starting tomorrow, I’ll be adding niacin to my supplement stack since my recent bloodwork showed that my HDL cholesterol is a bit low.
CARDIO
did two short structured rides — one focused on anaerobic power and one on recovery and endurance.
Session 1 – Anaerobic capacity work
Distance:
10.17 km
Duration:
20:14
Average Power:
137 W
Max Power:
893 W 
️
NP (Normalized Power):
213 W
Avg HR:
110 bpm, Max HR:
144 bpm
Cadence:
83 rpm avg,
99 rpm max
Avg Speed:
30.2 km/h, Max Speed:
52.7 km/h
This one was short and intense — mainly targeting anaerobic capacity and short bursts of power while keeping control of the effort.
Session 2 – Recovery ride
Distance:
11.68 km
Duration:
22:04
Average Power:
168 W
NP:
177 W
Avg HR:
124 bpm, Max HR:
140 bpm
Cadence:
86 rpm avg,
98 rpm max
Avg Speed:
31.8 km/h, Max Speed:
42.4 km/h
Weight training
Warmup incline walk (10% 5km/h)
(Chest / Shoulders / Triceps)
Seated Chest Fly Machine – 3 sets
20 reps × 27 kg
20 reps × 32 kg
20 reps × 36 kg
Decline Smith Machine Press – 3 sets
12 reps × 64 kg
12 reps × 67 kg
12 reps × 69 kg
Slow eccentric focus,
Incline Cable Fly (Low Pulley) – 2 sets
50 reps × 19 kg each side
50 reps (× 19 kg each side
Long and controlled sets to isolate upper chest.
Smith Machine Shoulder Press (Military Press) – 3 sets
8 reps × 40 kg
8 reps × 43 kg
8 reps × 45 kg
Controlled range of motion — just enough stretch without overextending.
Cable Lateral Raises (Low Pulley) – 3 sets
10 reps × 14 kg
10 reps × 14 kg
10 reps × 18.5 kg
Decline Skull Crusher (EZ Bar) – 3 sets
10 reps × 30 kg
10 reps × 30 kg
10 reps × 30 kg
All sets to failure, short rest-pause between sets.
Diet
(~3000 kcal – P: ~268 g / C: 300g / F: 83 g)
Post-cardio: 25 g whey + 60 g dextrin
Breakfast: 250 g egg whites, 1 whole egg, 60 g rice flour, 20 g ground almonds, ½ avocado (50 g), 60 g applesauce
Lunch: 200 g chicken breast, 250 g cooked potatoes, 200 g green vegetables, 20 g olive oil
Post-workout snack: 220 g egg whites, 50 g rice flour, 15 g olive oil
Dinner: 200 g white fish, 150 g cooked basmati rice, 150 g green vegetables, 15 g olive oil
Evening shake: 30 g whey, 150 ml almond milk, 10 g ground almonds
Supplements
- Morning fasted: TUDCA, L-Carnitine, Caffeine, Green Tea, Yohimbine, Shilajit, Niacine
- 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
