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

[xyle9999]

oh wow that sounds good on a hot day

Ho yes is really game changer specially on cut than we can have a small pleasure with low calories and high protein

 

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Daily Update – Day 9 Bulk (16 September 25)

CARDIO

This morning I completed a structured PMA session on Zwift, built around 2×10×30/30 (Zone 5 – Zone 3).

Key stats:

Total Duration: 1h01 – Distance: 27 km – Elevation: 253 m
Avg Power: 152 W – Normalized Power: 177 W
Max Power: 290 W
Avg HR: 128 bpm – Max HR: 154 bpm
Training Load: 61 – Calories: 534 kcal

Analysis:

The session was well executed with consistent power on the 30/30s and no major drop-offs.
Heart rate remained under good control with solid recoveries between intervals, showing good aerobic efficiency.
Strong presence in Z2–Z3 with clear spikes into Z5–Z6, exactly what’s expected from this type of VO₂max training.
The normalized power highlights the real effort – it was a demanding session but not overwhelming, perfectly fitting within the overall training load.

Weight training
Push Day – Chest, Shoulders & Triceps

Seated Chest Fly Machine

• 3 sets × 20 reps (27 → 27 → 32 kg)
• Rest: 1’30
• Focus on volume increase

Decline Smith Machine Bench Press

• 3 sets × 12, 11, 12 reps (60 → 70 → 70 kg)
• Rest: 2’
• Controlled eccentric tempo for full chest engagement

Incline Cable Flyes (Low Pulley)

• 2 sets × 50 reps (19 kg)
• Rest: 2’
• High-rep pump work targeting upper chest

Smith Machine Shoulder Press (Military Press)

• 3 sets × 8 reps (50 kg)
• Rest: 2’
• Focus on range of motion, controlled execution

Cable Lateral Raises (Low Pulley)

• 3 sets × 10 reps (9.5 → 14 → 14 kg)
• Rest: 1’30
• Double drop-set style, using wrist straps to push harder

Decline Skull Crushers (Barbell)

• 3 sets × 10 reps (26 → 30 → 30 kg)
• Rest: 2’
• Taken to failure with short rest-pause for maximum triceps activation


Diet
Post-cardio:
25 g whey protein + 20 g dextrin
Breakfast:
250 g egg whites, 1 whole egg, 40 g rice flour, 20 g ground almonds, ½ avocado (50 g), 60 g applesauce
Lunch:
200 g lean beef, 200 g cooked potatoes, 200 g green vegetables, 20 g olive oil
Post-cardio snack:
220 g egg whites, 30 g rice flour, 15 g olive oil
Dinner:
200 g Salmon, 150 g cooked basmati rice, 150 g green vegetables, 15 g olive oil
Evening snack:
30 g whey protein, 150 ml almond milk, 10 g ground almonds

Daily Total ≈ 2600 kcal – Protein: 220 g / Carbs: 235 g / Fats: 83 g


Supplements

• 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