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.

 

[2Thick]

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 road cycling seems fun to me. 40KM is no joke wow. sounds like a fun session !

 

[Ulter]

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 not my style of cardio. but i got mad respect for it. i know its a lot of endurance

 

[ROIDDERS]

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 this is a really good setup man. the lateral raises and shoulder press is on point. hanging leg raises are also excellent

 

[CEO]

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.

bros that cool you can track all that with the Garmin. that a cool thing for sure. the road cycling is on point @xyle9999

 

[xyle9999]

nature is always awesome brother i love this want to see you really power up this cut
how your macros food up?

Still at 2000 calories 200gt prot 70 gr fat 150 gr carbs

 

[xyle9999]

Day Recap - Road to Men’s Physique - August 7th

Started the day early at 5:45 AM with a brutal leg workout. Quads and hams took a beating today. Here’s the training split:

• 10 min warm-up bike
• Leg Extension: 6 sets (20-15-12-10-8-6 reps)
• Leg Press: 5 sets (20-15-12-10-8 reps)
• Romanian Deadlifts (DB): 6 sets (15-12-10-10-8-8 reps)
• Lying Leg Curls: 6 sets (20-15-12-10-8-6 reps)
• Standing Calf Raises (Smith): 4 sets (20-15-15-15 reps)

Big volume, high intensity. Felt strong but definitely burned out by the end. Quads were pumped like crazy.

Afternoon VTT Session - 17:00


Heat was up again today, so I kept the pace easy. Took the MTB for a 1-hour trail ride to explore new forest paths — active recovery vibes, nothing aggressive.


Stats from Garmin:

• Duration: 1h00
• Avg HR: 118 bpm, Max HR: 138 bpm
• Avg Power: 125 W, Max Power: 471 W
• Elevation: +354m / -345m
• Calories burned: 536 kcal
• Cadence: 67 rpm
• Temperature: avg 26°c

Good sweat, nice steady pace, just keeping the engine running without digging into recovery.

Nutrition Update

Calories still at 2000 kcal

• Protein: 200g
• Fats: 70g
• Carbs: ~150g

Digestion solid. Energy’s been decent considering the caloric deficit. Tomorrow I have the afternoon off and I’m planning a longer road bike session, so carbs will be slightly bumped post-ride depending on the depletion.

 

[Noah Wixx]

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.

You have the best and most scenic cardio photos

 

[ballin2504]

And Few pics of the actual shape

View attachment 30516View attachment 30517View attachment 30519View attachment 30518

@xyle9999 glad to see another log started man. Your shape is looking good brother.

 

[GHgut4life]

Still at 2000 calories 200gt prot 70 gr fat 150 gr carbs

steady get the protein up bro

 

[GHgut4life]

Day Recap - Road to Men’s Physique - August 7th

Started the day early at 5:45 AM with a brutal leg workout. Quads and hams took a beating today. Here’s the training split:

• 10 min warm-up bike
• Leg Extension: 6 sets (20-15-12-10-8-6 reps)
• Leg Press: 5 sets (20-15-12-10-8 reps)
• Romanian Deadlifts (DB): 6 sets (15-12-10-10-8-8 reps)
• Lying Leg Curls: 6 sets (20-15-12-10-8-6 reps)
• Standing Calf Raises (Smith): 4 sets (20-15-15-15 reps)

Big volume, high intensity. Felt strong but definitely burned out by the end. Quads were pumped like crazy.

Afternoon VTT Session - 17:00


Heat was up again today, so I kept the pace easy. Took the MTB for a 1-hour trail ride to explore new forest paths — active recovery vibes, nothing aggressive.


Stats from Garmin:

• Duration: 1h00
• Avg HR: 118 bpm, Max HR: 138 bpm
• Avg Power: 125 W, Max Power: 471 W
• Elevation: +354m / -345m
• Calories burned: 536 kcal
• Cadence: 67 rpm
• Temperature: avg 26°c

Good sweat, nice steady pace, just keeping the engine running without digging into recovery.

Nutrition Update

Calories still at 2000 kcal

• Protein: 200g
• Fats: 70g
• Carbs: ~150g

Digestion solid. Energy’s been decent considering the caloric deficit. Tomorrow I have the afternoon off and I’m planning a longer road bike session, so carbs will be slightly bumped post-ride depending on the depletion.

you gotta get some probiotics up on there bro

 

[xyle9999]

Daily Log – August 8th

Another solid day in the books


Morning (6:00 AM): Chest & Triceps session

Started with 10 minutes on the elliptical as warm-up, then moved on to:

• Machine chest press (5 sets: 20, 15, 12, 10, 8 reps)
• Incline dumbbell press (5 sets: 15, 12, 10, 10, 10 reps)
• Decline flyes (5 sets: 15, 12, 10, 10, 10 reps)
• Skullcrushers (5 sets: 15, 12, 10, 10, 10 reps)
• Rope triceps extensions (5 sets: 15, 12, 10, 10+2DS, 10+2DS reps)

Afternoon: Road Cycling in the Jura mountains


Had the afternoon off so I went for a long ride in the beautiful Jura region. Amazing scenery but very hot weather (avg. 33°C / 91°F).

• Distance: 52.7 km
• Elevation gain: 658 m
• Duration: 2h08
• Avg speed: 24.7 km/h
• Avg power: 150 W
• Calories burned: 1335 kcal
• Hydration: ~1.8 L sweat, ~1.7 L water intake

Nutrition

Still holding at 2000 kcal/day —

• Protein: 200g
• Fats: 70g
• Carbs: adjusted accordingly (~130g today)

Feeling good but definitely feeling the heat. Staying focused on the cut and recovery. Tomorrow is another big day.

 

[going2cycle]

Daily Log – August 8th

Another solid day in the books


Morning (6:00 AM): Chest & Triceps session

Started with 10 minutes on the elliptical as warm-up, then moved on to:

• Machine chest press (5 sets: 20, 15, 12, 10, 8 reps)
• Incline dumbbell press (5 sets: 15, 12, 10, 10, 10 reps)
• Decline flyes (5 sets: 15, 12, 10, 10, 10 reps)
• Skullcrushers (5 sets: 15, 12, 10, 10, 10 reps)
• Rope triceps extensions (5 sets: 15, 12, 10, 10+2DS, 10+2DS reps)

Afternoon: Road Cycling in the Jura mountains


Had the afternoon off so I went for a long ride in the beautiful Jura region. Amazing scenery but very hot weather (avg. 33°C / 91°F).

• Distance: 52.7 km
• Elevation gain: 658 m
• Duration: 2h08
• Avg speed: 24.7 km/h
• Avg power: 150 W
• Calories burned: 1335 kcal
• Hydration: ~1.8 L sweat, ~1.7 L water intake

Nutrition

Still holding at 2000 kcal/day —

• Protein: 200g
• Fats: 70g
• Carbs: adjusted accordingly (~130g today)

Feeling good but definitely feeling the heat. Staying focused on the cut and recovery. Tomorrow is another big day.

you have good roads there lol
our roads are total shit!

 

[SteveSmi]

Daily Log – August 8th

Another solid day in the books


Morning (6:00 AM): Chest & Triceps session

Started with 10 minutes on the elliptical as warm-up, then moved on to:

• Machine chest press (5 sets: 20, 15, 12, 10, 8 reps)
• Incline dumbbell press (5 sets: 15, 12, 10, 10, 10 reps)
• Decline flyes (5 sets: 15, 12, 10, 10, 10 reps)
• Skullcrushers (5 sets: 15, 12, 10, 10, 10 reps)
• Rope triceps extensions (5 sets: 15, 12, 10, 10+2DS, 10+2DS reps)

Afternoon: Road Cycling in the Jura mountains


Had the afternoon off so I went for a long ride in the beautiful Jura region. Amazing scenery but very hot weather (avg. 33°C / 91°F).

• Distance: 52.7 km
• Elevation gain: 658 m
• Duration: 2h08
• Avg speed: 24.7 km/h
• Avg power: 150 W
• Calories burned: 1335 kcal
• Hydration: ~1.8 L sweat, ~1.7 L water intake

Nutrition

Still holding at 2000 kcal/day —

• Protein: 200g
• Fats: 70g
• Carbs: adjusted accordingly (~130g today)

Feeling good but definitely feeling the heat. Staying focused on the cut and recovery. Tomorrow is another big day.

very nice scenery man. i can't believe it gets that hot there! that is crazy @xyle9999

 

[ballin2504]

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 I took a few mile bike ride with the family today. Best part of cardio

 

[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

Daily Log – August 8th

Another solid day in the books


Morning (6:00 AM): Chest & Triceps session

Started with 10 minutes on the elliptical as warm-up, then moved on to:

• Machine chest press (5 sets: 20, 15, 12, 10, 8 reps)
• Incline dumbbell press (5 sets: 15, 12, 10, 10, 10 reps)
• Decline flyes (5 sets: 15, 12, 10, 10, 10 reps)
• Skullcrushers (5 sets: 15, 12, 10, 10, 10 reps)
• Rope triceps extensions (5 sets: 15, 12, 10, 10+2DS, 10+2DS reps)

Afternoon: Road Cycling in the Jura mountains


Had the afternoon off so I went for a long ride in the beautiful Jura region. Amazing scenery but very hot weather (avg. 33°C / 91°F).

• Distance: 52.7 km
• Elevation gain: 658 m
• Duration: 2h08
• Avg speed: 24.7 km/h
• Avg power: 150 W
• Calories burned: 1335 kcal
• Hydration: ~1.8 L sweat, ~1.7 L water intake

Nutrition

Still holding at 2000 kcal/day —

• Protein: 200g
• Fats: 70g
• Carbs: adjusted accordingly (~130g today)

Feeling good but definitely feeling the heat. Staying focused on the cut and recovery. Tomorrow is another big day.

bro nice pics. that your little outhouse in pic? that look like a fancy one @xyle9999

 

[xyle9999]

very nice scenery man. i can't believe it gets that hot there! that is crazy @xyle9999

Yes very hot

 

[xyle9999]

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

bro nice pics. that your little outhouse in pic? that look like a fancy one @xyle9999

no not my home just took the pictures, they was like a lot of little church it was in another (canton) i guess i like state in US, where i went is very traditional catolic states so a lot of cross