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

[ballin2504]

Daily Update – Day 45 Bulk (18 October 25)

CARDIO

Morning Fasted Zwift Session​

Duration: 1h06min
Distance: 27.93 km
Calories burned: 547 kcal
Average Power: 143 W
Max Power: 773 W
Normalized Power (NP): 198 W
Average Power over 20 min: 165 W

Heart Rate:
Average: 116 bpm
Max: 148 bpm

Cadence:
Average: 78 rpm
Max: 114 rpm
Elevation Gain: 490 m
Average Speed: 25.2 km/h
Max Speed: 82.6 km/h

Weight training​

Warmup incline walk (10% 5km/h)

Shoulders & Arms Workout​

Smith Machine Shoulder Press (Military Press)

3 sets — 8 to 12 reps — 44 kg → 50 kg → 54 kg — 2 min rest

Heavy controlled reps, bar lowered to nose level for optimal shoulder tension.


One-Arm Dumbbell Lateral Raises (on Bench Support)

3 sets — 20 reps — 6.5 kg — 1 min rest

High-rep isolation work for a massive shoulder pump.


Cable Lateral Raises (Low Pulley)

3 sets — 10 reps — 18.5 kg — 1 min 30 rest

Focus on full stretch and controlled motion; pulley adjusted at knee height.

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JM Press (Triceps Strength Movement)
3 sets — 8 to 12 reps — 60 kg → 70 kg → 70 kg — 2 min rest
Heavy triceps-focused press to build lockout strength and thickness.​

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​

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Superset 1: Biceps & Triceps (Heavy Work)​

A. Preacher Curl (EZ Bar) – 3 sets — 12 reps — 30 kg
B. Cable Triceps Pushdowns – 3 sets — 10 reps — 27.5 kg → 32 kg → 32 kg — 2 min rest between supersets
Both movements performed heavy with full range of motion for maximum contraction.​

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Superset 2: Biceps & Triceps Finisher​

A. Incline Dumbbell Curl – 3 sets — 8 + 15 rest-pause reps — 23 kg
B. Rope Triceps Extensions – 3 sets — 20 reps — 41 kg → 45.5 kg → 45.5 kg — 1 min 30 rest
High-volume finisher for maximum pump and detail.
​

​

Diet​

(~3400 kcal – P: ~280 g / C: 400g / F: 83 g)
Post-cardio: 25 g whey + 60 g dextrin
Breakfast: 250 g egg whites, 1 whole egg, 100 g rice flour, 15 g ground almonds, ½ avocado (50 g), 60 g applesauce
Lunch: Venison burger (200 g) with homemade potato patties (350 g cooked potatoes) and 150 g green vegetables, 15 g olive oil
View attachment 33095
Post-cardio meal: 220 g egg whites, 80 g rice flour, 60 g applesauce

Dinner: 200 g white fish, 250 g cooked basmati rice, 150 g green vegetables, 15 g olive oil

Evening snack: 40 g whey, 200 ml almond milk, 20 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​

@xyle9999 great work brother. Your dedication is awesome and rare now a days. Way to get it in.

 

[xyle9999]

Daily Update – Day 47 Bulk (20 October 25)

Ciao guys,

Hope everyone’s doing great and that your week’s off to a solid start

On my side, still pushing hard — hit a few new PRs lately.

I’ve slightly reduced the cardio to focus more on maximizing the bulk, but I’m still keeping a bit in every day to stay sharp.


CARDIO

Fasted Double Zwift Session – Recovery Focus​

Session 1 – Morning Ride
Duration: 10 min 25 sec
Distance: 5.20 km
Calories burned: 77 kcal
Average Power: 130 W
Max Power: 257 W
Normalized Power (NP): 140 W
Average Heart Rate: 108 bpm
Max Heart Rate: 118 bpm
Average Cadence: 85 rpm (max 92)
Average Speed: 29.9 km/h (max 36.4)
Elevation Gain: 6 m

Session 2 – Midday Ride
Duration: 14 min 31 sec
Distance: 7.07 km
Calories burned: 140 kcal
Average Power: 167 W
Max Power: 401 W
Normalized Power (NP): 201 W
Average Heart Rate: 120 bpm
Max Heart Rate: 143 bpm
Average Cadence: 84 rpm (max 104)
Average Speed: 29.2 km/h (max 53.7)
Elevation Gain: 87 m

Combined Totals:
Total Duration: 24 min 56 sec
Total Distance: 12.27 km
Total Calories: ~217 kcal
Average Power (overall): ~150 W
Average HR: ~114 bpm
Training Focus: Active recovery with light aerobic load and smooth cadence work.
​

Weight training​

Warmup incline walk (10% 5km/h)​

V-Grip Lat Pulldown​

3 sets — 15 reps @ 90.5 kg — 2 min rest
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Unilateral Low Cable Row​

Strict tempo, keeping the torso fixed and emphasizing the full stretch between reps.
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Barbell Row​

3 sets — 12 reps @ 70 / 74 / 79 kg — 2 min rest
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Superset (4 rounds)​

A. Rear Delt Dumbbell Raises (Chest Supported)​

12 reps @ 18 kg — Tempo 3.0.3.0
Strict control — slow eccentric, pause at the top, constant tension on the rear delts.
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B. Incline Dumbbell Curls​

20 reps @ 27 kg — Rest-pause method
Work to 10RM, then finish the remaining reps with short rest-pauses until 20 total.
Focus on full stretch at the bottom and controlled squeeze at the top.

Shape

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Diet​

(~3200 kcal – P: ~280 g / C: 360g / F: 83 g)
Post-workout: 25 g whey + 60 g dextrin
Breakfast: 250 g egg whites, 2 whole eggs, 85 g rice flour, 15 g ground almonds, ½ avocado (50 g), 60 g applesauce
Lunch: 200 g chicken breast, 300 g cooked potatoes, 150 g green vegetables, 15 g olive oil
Post-cardio meal: 220 g egg whites, 70 g rice flour, 60 g applesauce
Dinner: 200 g white fish, 200 g cooked basmati rice, 150 g green vegetables, 15 g olive oil
Evening snack: 50 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​

 

[Ulter]

Celsius

okay either way its cold!

 

[ROIDDERS]

Hey man,

Thanks for the post!


So, regarding your question about the type of meat — where I live, there are two months in the year when it’s hunting season (deer, roe deer, wild boar). That’s the period when hunters are allowed to shoot

That makes sense, man.

 

[xyle9999]

okay either way its cold!

yes here in Switzerland is really a changing season where I live can be 1 degree on morning and 15 afternoon