Daily Update – Day 3 Bulk (10 september 25)
Fasted morning ride – Indoor cycling
Duration: 1h
Avg Power: 118 W
Max Power: 197 W
NP: 144 W
Avg HR: 114 bpm / Max HR: 133 bpm
Avg Cadence: 81 rpm (with specific blocks at 60 rpm & 120 rpm)
Calories burned: ~409 kcal
Elevation: 204 m virtual
Session structure:
Warm-up (15 min Z1/Z2)
Main set: 6× [2 min Z3 (low cadence ~60 rpm) + 1 min Z2 (high cadence ~120 rpm) + 3 min recovery Z1]
Cool-down: 10 min Z1/Z2
Set 1: 15 reps × 40 kg – RIR 1 – 3’ rest
Set 2: 15 reps × 50 kg – RIR 1 – 3’ rest
Set 3: 8 reps × 70 kg – RIR 1 – 3’ rest
2. Lateral Step-Up (Smith Machine) – 3 sets
Set 1: 8 reps × 20 kg – 2’ rest
Set 2: 8 reps × 20 kg – 2’ rest
Set 3: 8 reps × 20 kg – 2’ rest
3. Superset ×3 rounds
Leg Extension – 1 set of 10 reps × 30 kg @ tempo 5.0.5.0
Dumbbell Walking Lunges – 1 set of 20 steps × 22 kg
Rest: 1’30’’ between supersets
4. Standing Calf Raise (Smith Machine) – 4 sets
Set 1: 15 reps × 110 kg – 2’ rest
Set 2: 12 reps × 130 kg – 2’ rest
Set 3: 10 reps × 140 kg – 2’ rest
Set 4: 8 reps × 150 kg – 2’ rest
Diet
Post-cardio: 25 g whey + 20 g dextrin
Breakfast: 250 g egg whites, 1 whole egg, 60 g rice flour, 15 g ground almonds, ½ avocado (50 g), 60 g applesauce
Lunch: 200 g chicken breast,2000 g cooked potatoes, 200 g green vegetables, 15 g olive oil
Post-cardio snack: 220 g egg whites, 35 g rice flour, 15 g olive oil
Dinner: 200 g white fish, 250 g cooked basmati rice, 150 g green vegetables, 15 g olive oil
Evening snack: 40 g whey, 150 ml almond milk, 10 g ground almonds
Daily Total ≈ 2700 kcal – Protein: 200 g / Carbs: 265 g / Fats: 83 g
Supplements & Cycle
Fasted morning ride – Indoor cycling
Duration: 1h
Avg Power: 118 W
Max Power: 197 W
NP: 144 W
Avg HR: 114 bpm / Max HR: 133 bpm
Avg Cadence: 81 rpm (with specific blocks at 60 rpm & 120 rpm)
Calories burned: ~409 kcal
Elevation: 204 m virtual
Session structure:
Warm-up (15 min Z1/Z2)
Main set: 6× [2 min Z3 (low cadence ~60 rpm) + 1 min Z2 (high cadence ~120 rpm) + 3 min recovery Z1]
Cool-down: 10 min Z1/Z2
Leg Day Training – Detailed Log
1. Barbell Squat – 3 setsSet 1: 15 reps × 40 kg – RIR 1 – 3’ rest
Set 2: 15 reps × 50 kg – RIR 1 – 3’ rest
Set 3: 8 reps × 70 kg – RIR 1 – 3’ rest
2. Lateral Step-Up (Smith Machine) – 3 sets
Set 1: 8 reps × 20 kg – 2’ rest
Set 2: 8 reps × 20 kg – 2’ rest
Set 3: 8 reps × 20 kg – 2’ rest
3. Superset ×3 rounds
Leg Extension – 1 set of 10 reps × 30 kg @ tempo 5.0.5.0
Dumbbell Walking Lunges – 1 set of 20 steps × 22 kg
Rest: 1’30’’ between supersets
4. Standing Calf Raise (Smith Machine) – 4 sets
Set 1: 15 reps × 110 kg – 2’ rest
Set 2: 12 reps × 130 kg – 2’ rest
Set 3: 10 reps × 140 kg – 2’ rest
Set 4: 8 reps × 150 kg – 2’ rest
Diet
Post-cardio: 25 g whey + 20 g dextrin
Breakfast: 250 g egg whites, 1 whole egg, 60 g rice flour, 15 g ground almonds, ½ avocado (50 g), 60 g applesauce
Lunch: 200 g chicken breast,2000 g cooked potatoes, 200 g green vegetables, 15 g olive oil
Post-cardio snack: 220 g egg whites, 35 g rice flour, 15 g olive oil
Dinner: 200 g white fish, 250 g cooked basmati rice, 150 g green vegetables, 15 g olive oil
Evening snack: 40 g whey, 150 ml almond milk, 10 g ground almonds
Daily Total ≈ 2700 kcal – Protein: 200 g / Carbs: 265 g / Fats: 83 g
Supplements & Cycle
- Morning fasted: TUDCA, L-Carnitine, Caffeine, Green Tea, Yohimbine, Shilajit
- 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
