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

[xyle9999]

Can you run people over in that game? And can you run off the other bicycles off the road? Haha, that's what I would do. @xyle9999

Haha no we can't push other people

 

[xyle9999]

Daily Update – Day 25 Bulk (02 October 25)


Hey guys,

Hope everyone’s doing well and got their training in today!

Solid day on my side – started the morning with some light fasted cardio indoors, then went for a bike ride at lunchtime. It was cold outside but autumn is really starting to show some beautiful colors here.

As for the gym, everything’s on track – still pushing hard and giving it 100%!



CARDIO

This morning, I was scheduled for a 1-hour VO₂max (PMA) workout, but since I didn’t sleep well, I decided to adjust. Instead, I did about 30 minutes of Zwift split into two sessions:

Session 1:
Distance: 4.56 km
Duration: 16:17
Average Power: 107 W (Max 261 W)
Average Heart Rate: 102 bpm (Max 131 bpm)
Average Speed: 16.8 km/h
Calories burned: 99 kcal
→ Focused on recovery intensity, keeping it light and easy.

Session 2:
Distance: 7.54 km
Duration: 15:36
Average Power: 134 W (Max 367 W)
Average Heart Rate: 112 bpm (Max 127 bpm)
Average Speed: 29 km/h
Calories burned: 120 kcal
→ Still a recovery-oriented ride, but with a bit more effort than the first.


Later in the morning, the sun came out even though it was cold, so I took my road bike outside for a solid ride. I pushed harder on the climb to get some intensity in:

Outdoor Ride:
Distance: 24.55 km
Duration: 55:02
Average Power: 187 W (Max 639 W)
Normalized Power: 216 W
FTP Reference: 260 W
Average Heart Rate: 132 bpm (Max 154 bpm)
Calories burned: 697 kcal
Elevation gain: 271 m
Average Speed: 26.8 km/h (Max 52.6 km/h)
Cadence: 86 rpm (max 119 rpm)
→ Strong session, especially on the climb where you pushed harder and really worked your aerobic and muscular endurance.

Weight training​

Warmup incline walk (10% 5km/h)

Workout Summary – Hamstrings & Back Focus
Lying Leg Curls: 3 sets of 20 reps (28.5 → 31.5 kg), 2 min rest. Focused on controlled tempo and finishing with rest-pause technique.
Romanian Deadlifts (Barbell): 3 sets of 8 reps (50 → 56 kg), tempo 8.2.3.0, 2 min rest. Strong eccentric control.
Seated Row (Machine): 3 sets of 12 reps (172 → 181 kg), double drop-set style, 2 min rest.


Superset (x3):
Dumbbell Pullovers (Unilateral): 3 sets of 10 reps (27.5 kg).
Unilateral High Pulley Rows (Chest Supported): 3 sets of 10 reps (36.5 kg), 1 min rest.

Standing Calf Raises (Leg Press Machine): 3 sets of 10 reps (150 kg), aiming for maximum load, 1’30 rest.

Diet​

(≈ 3100kcal – P: 250 g / C: 325g / F: 83 g)
Post-cardio: 25 g whey isolate + 45 g dextrin
Breakfast: 250 g egg whites, 12whole egg, 60 g rice flour, 15 g ground almonds, ½ avocado (50 g), 60 g applesauce
Lunch: 200 g chicken, 250 g cooked potatoes, 150 g green vegetables, 15 g olive oil
Post-cardio snack: 220 g egg whites, 50 g rice flour, 60 g applesauce
Dinner: 200 g white fish, 150 g cooked basmati rice, 150 g green vegetables, 15 g olive oil
Evening snack: 30 g whey, 150 ml almond milk, 10 g ground almonds


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

 

[GHgut4life]

Daily Update – Day 25 Bulk (02 October 25)


Hey guys,

Hope everyone’s doing well and got their training in today!

Solid day on my side – started the morning with some light fasted cardio indoors, then went for a bike ride at lunchtime. It was cold outside but autumn is really starting to show some beautiful colors here.

As for the gym, everything’s on track – still pushing hard and giving it 100%!



CARDIO

This morning, I was scheduled for a 1-hour VO₂max (PMA) workout, but since I didn’t sleep well, I decided to adjust. Instead, I did about 30 minutes of Zwift split into two sessions:

Session 1:
Distance: 4.56 km
Duration: 16:17
Average Power: 107 W (Max 261 W)
Average Heart Rate: 102 bpm (Max 131 bpm)
Average Speed: 16.8 km/h
Calories burned: 99 kcal
→ Focused on recovery intensity, keeping it light and easy.

Session 2:
Distance: 7.54 km
Duration: 15:36
Average Power: 134 W (Max 367 W)
Average Heart Rate: 112 bpm (Max 127 bpm)
Average Speed: 29 km/h
Calories burned: 120 kcal
→ Still a recovery-oriented ride, but with a bit more effort than the first.


Later in the morning, the sun came out even though it was cold, so I took my road bike outside for a solid ride. I pushed harder on the climb to get some intensity in:

Outdoor Ride:
Distance: 24.55 km
Duration: 55:02
Average Power: 187 W (Max 639 W)
Normalized Power: 216 W
FTP Reference: 260 W
Average Heart Rate: 132 bpm (Max 154 bpm)
Calories burned: 697 kcal
Elevation gain: 271 m
Average Speed: 26.8 km/h (Max 52.6 km/h)
Cadence: 86 rpm (max 119 rpm)
→ Strong session, especially on the climb where you pushed harder and really worked your aerobic and muscular endurance.

View attachment 32499View attachment 32500View attachment 32501

Weight training​

Warmup incline walk (10% 5km/h)

Workout Summary – Hamstrings & Back Focus
Lying Leg Curls: 3 sets of 20 reps (28.5 → 31.5 kg), 2 min rest. Focused on controlled tempo and finishing with rest-pause technique.
Romanian Deadlifts (Barbell): 3 sets of 8 reps (50 → 56 kg), tempo 8.2.3.0, 2 min rest. Strong eccentric control.
Seated Row (Machine): 3 sets of 12 reps (172 → 181 kg), double drop-set style, 2 min rest.


Superset (x3):
Dumbbell Pullovers (Unilateral): 3 sets of 10 reps (27.5 kg).
Unilateral High Pulley Rows (Chest Supported): 3 sets of 10 reps (36.5 kg), 1 min rest.

Standing Calf Raises (Leg Press Machine): 3 sets of 10 reps (150 kg), aiming for maximum load, 1’30 rest.

Diet​

(≈ 3100kcal – P: 250 g / C: 325g / F: 83 g)
Post-cardio: 25 g whey isolate + 45 g dextrin
Breakfast: 250 g egg whites, 12whole egg, 60 g rice flour, 15 g ground almonds, ½ avocado (50 g), 60 g applesauce
Lunch: 200 g chicken, 250 g cooked potatoes, 150 g green vegetables, 15 g olive oil
Post-cardio snack: 220 g egg whites, 50 g rice flour, 60 g applesauce
Dinner: 200 g white fish, 150 g cooked basmati rice, 150 g green vegetables, 15 g olive oil
Evening snack: 30 g whey, 150 ml almond milk, 10 g ground almonds


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

Cardio and weights both looked strong, with big effort on the outdoor climb and solid back and hamstring work under load brother
Diet hit clean at 3100 cals with protein over 250g, but need more carbs

 

[xyle9999]

Cardio and weights both looked strong, with big effort on the outdoor climb and solid back and hamstring work under load brother
Diet hit clean at 3100 cals with protein over 250g, but need more carbs

Hey Bros,

Yes this week I increased the protein, but since next week I increase the carbs too, the weight still increasing but not so much this week so carbs will go up next week

 

[xyle9999]

Daily Update – Day 26 Bulk (03 October 25)


Ciao guys,

Hope everyone’s doing well and got their training in today.

I switched things up a bit with my schedule and diet. This morning I did my usual fasted indoor cycling session, but I moved my weight training to midday. As for nutrition, I adapted all my meals since tonight we’re having guests — and since we’re in Switzerland, that means cheese fondue! So I cut out the fats during the day… there’ll be more than enough of that later tonight.

CARDIO

Zwift Session Recap – Morning Ride​

Duration: 52:52
Distance: 23.74 km
Calories burned: 389 kcal
Elevation gain: 246 m
Average speed: 26.9 km/h
Max speed: 64.4 km/h

Power​

Average power: 128 W
Max power: 840 W
20-min average power: 159 W
Normalized Power (NP): 185 W
Total work: 408 kJ

Heart Rate​

Average HR: 115 bpm
Max HR: 152 bpm

Cadence​

Average cadence: 80 rpm
Max cadence: 105 rpm

Weight training​

Warmup incline walk (10% 5km/h)

Chest Workout Summary

High Cable Flys
• 3 sets – 15 reps @ 55 kg, 12 reps @ 64 kg, 8 reps @ 73 kg
• Rest: 1’30 between sets

Incline Bench Press (Smith Machine, tempo 3.0.3.0)
• 4 sets of 8 reps – 60 kg / 70 kg / 70 kg / 70 kg
• After each set: +10 push-ups
• Rest: 3’

Flat Bench Press (Smith Machine) (replacing chest press machine)
• 4 sets of 8 reps – 70 kg / 80 kg / 80 kg / 80 kg
• After each set: +10 push-ups
• Rest: 2’

Dips (Chest-focused, leaning forward, bodyweight)
• 2 sets of 15 reps
• Rest: 2’

Incline Cable Flys (low pulley)

• 3 sets of 20 reps – 37 kg / 37 kg / bodyweight finisher
• Goal: maximum chest pump and congestion
• Rest: 2’

Diet​

(~3200 kcal – P: ~205 g / C: ~340 g / F: ~100–110 g)

Post-cardio: 25 g whey (20 g P) + 25 g dextrine (25 g C)
Breakfast: 250 g egg whites (27 g P) + 1 whole egg (6 g P / 5 g F) + 50 g rice flour (40 g C) + 60 g applesauce (14 g C)
Lunch: 200 g chicken (44 g P) + 100 g cooked potatoes (20 g C) + 200 g green vegetables (5 g C)
Post-cardio snack: 220 g egg whites (24 g P) + 30 g rice flour (24 g C)
Dinner (Fondue): 200–250 g melted cheese (50–60 g P / 60–70 g F) + 150–180 g bread (35–45 g P / 80–95 g C / 4–6 g F) + green salad


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

 

[SteveSmi]

Yes for indoor training is really the best you can use the same power and difficulty than outside zwift is really a game changer for indoor cycling

yah anything to get your mind off the fact you are training makes it easier indoors

 

[GHgut4life]

Hey Bros,

Yes this week I increased the protein, but since next week I increase the carbs too, the weight still increasing but not so much this week so carbs will go up next week

going slow we good brother

 

[GHgut4life]

Daily Update – Day 26 Bulk (03 October 25)


Ciao guys,

Hope everyone’s doing well and got their training in today.

I switched things up a bit with my schedule and diet. This morning I did my usual fasted indoor cycling session, but I moved my weight training to midday. As for nutrition, I adapted all my meals since tonight we’re having guests — and since we’re in Switzerland, that means cheese fondue! So I cut out the fats during the day… there’ll be more than enough of that later tonight.
View attachment 32537

CARDIO

Zwift Session Recap – Morning Ride​

Duration: 52:52
Distance: 23.74 km
Calories burned: 389 kcal
Elevation gain: 246 m
Average speed: 26.9 km/h
Max speed: 64.4 km/h

Power​

Average power: 128 W
Max power: 840 W
20-min average power: 159 W
Normalized Power (NP): 185 W
Total work: 408 kJ

Heart Rate​

Average HR: 115 bpm
Max HR: 152 bpm

Cadence​

Average cadence: 80 rpm
Max cadence: 105 rpm

Weight training​

Warmup incline walk (10% 5km/h)

Chest Workout Summary

High Cable Flys
• 3 sets – 15 reps @ 55 kg, 12 reps @ 64 kg, 8 reps @ 73 kg
• Rest: 1’30 between sets

Incline Bench Press (Smith Machine, tempo 3.0.3.0)
• 4 sets of 8 reps – 60 kg / 70 kg / 70 kg / 70 kg
• After each set: +10 push-ups
• Rest: 3’

Flat Bench Press (Smith Machine) (replacing chest press machine)
• 4 sets of 8 reps – 70 kg / 80 kg / 80 kg / 80 kg
• After each set: +10 push-ups
• Rest: 2’

Dips (Chest-focused, leaning forward, bodyweight)
• 2 sets of 15 reps
• Rest: 2’

Incline Cable Flys (low pulley)

• 3 sets of 20 reps – 37 kg / 37 kg / bodyweight finisher
• Goal: maximum chest pump and congestion
• Rest: 2’

Diet​

(~3200 kcal – P: ~205 g / C: ~340 g / F: ~100–110 g)

Post-cardio: 25 g whey (20 g P) + 25 g dextrine (25 g C)
Breakfast: 250 g egg whites (27 g P) + 1 whole egg (6 g P / 5 g F) + 50 g rice flour (40 g C) + 60 g applesauce (14 g C)
Lunch: 200 g chicken (44 g P) + 100 g cooked potatoes (20 g C) + 200 g green vegetables (5 g C)
Post-cardio snack: 220 g egg whites (24 g P) + 30 g rice flour (24 g C)
Dinner (Fondue): 200–250 g melted cheese (50–60 g P / 60–70 g F) + 150–180 g bread (35–45 g P / 80–95 g C / 4–6 g F) + green salad


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

Cardio numbers looked smooth with over 23 km and a decent power output brother
heart rate sat in a good range so you’re not overcooking it. Chest session was strong I really see you m oving up

 

[xyle9999]

Cardio numbers looked smooth with over 23 km and a decent power output brother
heart rate sat in a good range so you’re not overcooking it. Chest session was strong I really see you m oving up

Thanks Bros