Monday– Full Intensity Day 
Today was all about pushing limits – a true double session day.
Morning training – Back & Biceps
A massive high volume + high intensity workout – chasing the pump, mixing hypertrophy and strength, and leaving nothing behind.
Afternoon training – Road cycling
It was a more dynamic ride, really pushing on the pedals, keeping a solid pace, and ending with a great feeling of power and endurance.
Summary
Today was not about holding back.
Diet
Today was all about pushing limits – a true double session day.
Morning training – Back & Biceps
- Warm-up: 10 min rowing
- Lat pulldown front (6 sets: 20→6 reps + dropsets)
- Barbell row pronation (5 sets: 15→6 reps)
- Seated row neutral grip (6 sets: 15→10 reps)
- Lat pulldown neutral grip (6 sets: 20→6 reps)
- Pullover at high pulley (5 sets: 20→12 reps + dropsets)
- Barbell curl (4 sets: 15→8 reps)
- Hammer curl (4 sets: 15→8 reps)
A massive high volume + high intensity workout – chasing the pump, mixing hypertrophy and strength, and leaving nothing behind.
Afternoon training – Road cycling
- Distance: ~40 km
- Elevation: ~460 m
- Average power: 190 W
- NP: 222 W
- IF: 0.85
- TSS: 100+
- Average speed: 28.7 km/h
- Calories burned: ~1050 kcal
It was a more dynamic ride, really pushing on the pedals, keeping a solid pace, and ending with a great feeling of power and endurance.
Summary
Today was not about holding back.
- Weights: high volume, high intensity, maximum effort.
- Bike: strong tempo ride, solid watts, steady cadence.
Diet
| Meal | Composition | Macros (approx.) |
|---|---|---|
| Post-workout (fasted AM training) | 25 g whey + 30 g dextrine | P: 20 g / C: 30 g / F: 1 g |
| Breakfast | 250 g egg whites + 1 whole egg + 60 g rice flour + 15 g ground almonds | P: 40 g / C: 55 g / F: 12 g |
| Lunch | 200 g chicken breast + 250 g cooked potatoes + 150 g green vegetables + 15 g olive oil | P: 45 g / C: 55 g / F: 15 g |
| Post-cardio snack | 220 g egg whites + 50 g rice flour | P: 25 g / C: 40 g / F: 1 g |
| Dinner | 200 g white fish + 150 g cooked potatoes + 150 g green vegetables + 15 g olive oil | P: 40 g / C: 35 g / F: 15 g |
| Pre-bed snack | 30 g whey + 150 ml almond milk in ice cream | P: 30 g / C: 5 g / F: 7 g |
