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

[ballin2504]

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!

@xyle9999 I’m not far behind ya brother. I’ll be 40 this year and I feel great for my age. Guess that happens when we take care our ourselves

 

[going2cycle]

Saturday Off.

Since a while i changed my training schedule and i added a real day off during the week it was yesterday saturday.

no wights ligting and not cycling, for the diet i keep it low carbs with 1920 calories, and take the change to take the sun and go riding the aare river with friends

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saturday at the lake you looking like you enjoying it

 

[xyle9999]

Few pictures of the actual shape (3 weeks more on cut before next bulk)

 

[Tiger Salman Khan]

Few pictures of the actual shape (3 weeks more on cut before next bulk)

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@xyle9999 Looking awesome man.......

 

[GHgut4life]

Few pictures of the actual shape (3 weeks more on cut before next bulk)

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ripped to the bone brother! i see gains big time

 

[Masonic Bodybuilder]

Looking good brother. Lean and mean!

 

[SteveSmi]

Few pictures of the actual shape (3 weeks more on cut before next bulk)

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man you got a strong physique. def not the prototypical bicyclist at all @xyle9999 tremendous genetics!

 

[xyle9999]

man you got a strong physique. def not the prototypical bicyclist at all @xyle9999 tremendous genetics!

The goal is to be the best cyclist among bodybuilders, and the most muscular bodybuilder among cyclists

 

[Mobster]

man you got a strong physique. def not the prototypical bicyclist at all @xyle9999 tremendous genetics!

Very true

 

[BodyMonster34]

Few pictures of the actual shape (3 weeks more on cut before next bulk)

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bro you remind me of one my sons. he got same look as you @xyle9999 the red meat paying off

 

[CEO]

Few pictures of the actual shape (3 weeks more on cut before next bulk)

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@xyle9999 bros this a good physique. you got some ripped arms and chest. i give you mad props

 

[xyle9999]

Thank

@xyle9999 bros this a good physique. you got some ripped arms and chest. i give you mad props

Thanks bros

 

[xyle9999]

Daily update – August 19

No gym session this morning as I had to leave for a client visit at 5:30 AM.

Instead, I saved my training for the evening and went for a cycling session after work.

Stats from the ride:

• Duration: 1h29 (40 km)
• Avg speed: 27.2 km/h
• Avg power: 175 W (NP 199 W)
• Max power: 741 W
• Avg HR: 124 bpm (max 144 bpm)
• Cadence: 86 rpm
• Elevation gain: 496 m
• Calories burned: ~1050 kcal

Feeling: The ride felt dynamic but without pushing too hard. Good balance between endurance and tempo, cadence steady around 85–90 rpm. Definitely a solid session to build aerobic capacity without digging too deep.

Next step → continuing with structured training focusing on tempo and threshold work during the week, and longer endurance rides over the weekend.

 

[ROIDDERS]

Few pictures of the actual shape (3 weeks more on cut before next bulk)

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the vascularity and lean physique is a thing of beauty! you got some nice veins @xyle9999

 

[2Thick]

Few pictures of the actual shape (3 weeks more on cut before next bulk)

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the cut is looking great! so impressed with you! that is the best way to workout and train. very much on point @xyle9999

 

[Ulter]

Few pictures of the actual shape (3 weeks more on cut before next bulk)

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@xyle9999 this is looking tremendous. when you train the way you do. and you eat the way you do this is the result you get

 

[25homes]

Nice Bru

 

[RoySimpson]

Few pictures of the actual shape (3 weeks more on cut before next bulk)

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@xyle9999 looking awesome bro!

 

[SteveSmi]

The goal is to be the best cyclist among bodybuilders, and the most muscular bodybuilder among cyclists

i think you are already there

 

[xyle9999]

Training & Nutrition Log – August 20

Morning Training (Gym – Back & Biceps):

• Rowing machine warm-up – 10 min
• Lat pulldown variations (front & neutral grip) – 6 sets each, pyramiding down reps
• Barbell row (pronated grip) – 5 sets, 15→6 reps
• Seated cable row – 5 sets of 10 reps
• Pull-over at the cable – 5 sets with drop sets
• Biceps work: barbell curls + hammer curls – 4 sets each, 15→8 reps

Solid volume, good pump, focus on progressive overload while staying clean with the form.

Afternoon Training (Indoor Cycling / Zwift, 50 min):

• Distance: ~23.7 km
• Elevation gain: 204 m
• Avg speed: 28.6 km/h
• Avg cadence: 82 rpm
• Avg HR: 116 bpm (max 144)
• Avg Power: 140 W (NP 158 W, max 407 W)
• Calories burned: ~400 kcal

This was more of a steady aerobic ride, good base-building session.

Nutrition (Cut Phase):

• Total intake: ~1920 kcal
• High protein to protect muscle mass
• Controlled carbs, mainly pre/post workout
• Hydration: ~6 L
  Currently maintaining a strong calorie deficit for the last 2.5 weeks of this cutting phase.

Summary:


Kept the day balanced with a strong hypertrophy-focused morning session and a steady-state Zwift ride in the afternoon. Despite being in a 900 kcal deficit, energy and recovery felt solid. Cut phase continues for another 2.5 weeks, then time to transition