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

[GHgut4life]

43 today – but feeling as strong as ever!


Today’s training was a great birthday gift to myself – celebrating 43 years young and still feeling like I’m in my 20s!

Morning session – Leg day workout:

10 min warm-up bike
Seated leg extension – 6 sets (20, 15, 12, 10, 8, 6 reps)
Incline leg press – 5 sets (20, 15, 12, 10, 8 reps)
Stiff-leg deadlifts with dumbbells – 5 sets (15, 12, 10, 10, 8 reps)
Lying leg curl – 6 sets (20, 15, 12, 10, 8, 6 reps)
Standing calf raises (Smith machine) – 4 sets (20, 15, 15, 15 reps)

Afternoon session – MTB ride:

• Distance: ~15 km
• Total time: 56 min
• Average speed: 16.1 km/h
• Elevation gain: 232 m
• Average HR: 119 bpm
• Max HR: 139 bpm
• Calories burned: 525 kcal
• Average power: 132 W (NP: 165 W)
• Max power: 680 W

Feeling:


Plenty of energy, great recovery between sets, and legs felt strong both in the gym and on the bike. Couldn’t ask for a better way to spend my birthday – health, strength, and the motivation to keep pushing forward!

happy birthday brother 43 big number and you look great really motivated
anabolex family love

 

[SteveSmi]

43 today – but feeling as strong as ever!


Today’s training was a great birthday gift to myself – celebrating 43 years young and still feeling like I’m in my 20s!

Morning session – Leg day workout:

10 min warm-up bike
Seated leg extension – 6 sets (20, 15, 12, 10, 8, 6 reps)
Incline leg press – 5 sets (20, 15, 12, 10, 8 reps)
Stiff-leg deadlifts with dumbbells – 5 sets (15, 12, 10, 10, 8 reps)
Lying leg curl – 6 sets (20, 15, 12, 10, 8, 6 reps)
Standing calf raises (Smith machine) – 4 sets (20, 15, 15, 15 reps)

Afternoon session – MTB ride:

• Distance: ~15 km
• Total time: 56 min
• Average speed: 16.1 km/h
• Elevation gain: 232 m
• Average HR: 119 bpm
• Max HR: 139 bpm
• Calories burned: 525 kcal
• Average power: 132 W (NP: 165 W)
• Max power: 680 W

Feeling:


Plenty of energy, great recovery between sets, and legs felt strong both in the gym and on the bike. Couldn’t ask for a better way to spend my birthday – health, strength, and the motivation to keep pushing forward!

i love training on my bday. that is the best day of the year to do it. @xyle9999 A++ work

 

[Noah Wixx]

Double Training Day – Chest & Road Cycling in the Heat (No Excuses!)

Today was one of those big cutting days – double session and a solid calorie burn.

Morning Session – Chest Day:

Started with a 10-min elliptical warm-up, then hit a high-volume chest workout:

• Pullover – 5 sets (15, 12, 10, 10, 10 reps)
• Dumbbell bench press – 4 sets (15, 12, 10, 8 reps)
• Flat flyes – 5 sets with drop sets (15, 12, 10+DS, 10+DS)
• Smith machine bench press – 6 sets (15, 12, 10, 8, 6 reps)
• Cable fly (high-to-high) – 5 sets with drop sets (20, 15, 12, 10+DS, 10+DS)

Great pump and solid chest activation. Estimated burn: ~300-350 kcal.

Afternoon Session – Road Cycling:

• Time: 1h42 ride (42.4 km)
• Calories burned: 1105 kcal (963 active)
• Avg Power: 157 W (NP 181 W)
• Climbing: 556 m total ascent
• Heart Rate: 129 bpm avg → steady aerobic zone
• Max Power: 720 W
• TSS: 91.3
• Hydration: 1.1 L consumed, ~1.4 L sweat → slight deficit
• Temperature: Avg 32°C, max 35°C — full sun, heavy sweat, and zero excuses.

Nutrition:

• Target: 2000 kcal (high protein, moderate carbs, low fat)
• With training, my total deficit for the day is ~1000-1200 kcal.
• Great for fat loss, but I’ll need a refeed every 4-5 days to keep performance up and avoid muscle loss.

Hell of a day

 

[Mobster]

Training on your birthday same as I did = da boss!

 

[2Thick]

43 today – but feeling as strong as ever!


Today’s training was a great birthday gift to myself – celebrating 43 years young and still feeling like I’m in my 20s!

Morning session – Leg day workout:

10 min warm-up bike
Seated leg extension – 6 sets (20, 15, 12, 10, 8, 6 reps)
Incline leg press – 5 sets (20, 15, 12, 10, 8 reps)
Stiff-leg deadlifts with dumbbells – 5 sets (15, 12, 10, 10, 8 reps)
Lying leg curl – 6 sets (20, 15, 12, 10, 8, 6 reps)
Standing calf raises (Smith machine) – 4 sets (20, 15, 15, 15 reps)

Afternoon session – MTB ride:

• Distance: ~15 km
• Total time: 56 min
• Average speed: 16.1 km/h
• Elevation gain: 232 m
• Average HR: 119 bpm
• Max HR: 139 bpm
• Calories burned: 525 kcal
• Average power: 132 W (NP: 165 W)
• Max power: 680 W

Feeling:


Plenty of energy, great recovery between sets, and legs felt strong both in the gym and on the bike. Couldn’t ask for a better way to spend my birthday – health, strength, and the motivation to keep pushing forward!

congrats man. what a beautiful way to spend your birthday @xyle9999 the scenery is awesome

 

[Ulter]

43 today – but feeling as strong as ever!


Today’s training was a great birthday gift to myself – celebrating 43 years young and still feeling like I’m in my 20s!

Morning session – Leg day workout:

10 min warm-up bike
Seated leg extension – 6 sets (20, 15, 12, 10, 8, 6 reps)
Incline leg press – 5 sets (20, 15, 12, 10, 8 reps)
Stiff-leg deadlifts with dumbbells – 5 sets (15, 12, 10, 10, 8 reps)
Lying leg curl – 6 sets (20, 15, 12, 10, 8, 6 reps)
Standing calf raises (Smith machine) – 4 sets (20, 15, 15, 15 reps)

Afternoon session – MTB ride:

• Distance: ~15 km
• Total time: 56 min
• Average speed: 16.1 km/h
• Elevation gain: 232 m
• Average HR: 119 bpm
• Max HR: 139 bpm
• Calories burned: 525 kcal
• Average power: 132 W (NP: 165 W)
• Max power: 680 W

Feeling:


Plenty of energy, great recovery between sets, and legs felt strong both in the gym and on the bike. Couldn’t ask for a better way to spend my birthday – health, strength, and the motivation to keep pushing forward!

i like the trip through the backwoods. do you guys have mosquito issues? where i live its so swampy that we get super bad mosquitos @xyle9999

 

[xyle9999]

Yes since now i have a mountain bike i like to go look where i can go on the forrest try off road, regarding mosquito here not so much i never here something dangerous about mosquito and i do not think we have a lot here around the moutain maybe more down near the lake

 

[xyle9999]

i like the trip through the backwoods. do you guys have mosquito issues? where i live its so swampy that we get super bad mosquitos @xyle9999

Yes since now i have a mountain bike i like to go look where i can go on the forrest try off road, regarding mosquito here not so much i never here something dangerous about mosquito and i do not think we have a lot here around the moutain maybe more down near the lake

 

[BodyMonster34]

43 today – but feeling as strong as ever!


Today’s training was a great birthday gift to myself – celebrating 43 years young and still feeling like I’m in my 20s!

Morning session – Leg day workout:

10 min warm-up bike
Seated leg extension – 6 sets (20, 15, 12, 10, 8, 6 reps)
Incline leg press – 5 sets (20, 15, 12, 10, 8 reps)
Stiff-leg deadlifts with dumbbells – 5 sets (15, 12, 10, 10, 8 reps)
Lying leg curl – 6 sets (20, 15, 12, 10, 8, 6 reps)
Standing calf raises (Smith machine) – 4 sets (20, 15, 15, 15 reps)

Afternoon session – MTB ride:

• Distance: ~15 km
• Total time: 56 min
• Average speed: 16.1 km/h
• Elevation gain: 232 m
• Average HR: 119 bpm
• Max HR: 139 bpm
• Calories burned: 525 kcal
• Average power: 132 W (NP: 165 W)
• Max power: 680 W

Feeling:


Plenty of energy, great recovery between sets, and legs felt strong both in the gym and on the bike. Couldn’t ask for a better way to spend my birthday – health, strength, and the motivation to keep pushing forward!

bro some of the scenery look like texas on the prairies. that good to see. we got a lot of love for that and good cowboy meatups @xyle9999