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

[Tiger Salman Khan]

Daily Update – Day 30 Bulk (07 October 25)

Ciao guys!

Hope everyone’s doing great and that your week is going well

Today no cycling or weight training — it’s my official rest day, and I’m still enjoying a short vacation in Ticino, Switzerland .

For those who don’t know, Ticino is the only Italian-speaking canton in Switzerland, right on the border with Italy, and the weather here is usually way better than the rest of the country

This morning started with a solid hotel breakfast — scrambled eggs, bacon, a slice of bread, and smoked salmon

Then my wife and I went for a beautiful hike near the Verzasca Valley, one of the most scenic places in the region 🏞


Tomorrow we’re heading back home — I’m planning to wake up early, get a one-hour ride in before breakfast, and then hit the road for the 3h30 drive back

​

Hike Summary – Verzasca Valley Trail​

Duration: 2h23’59
Distance: 6.87 km
Total Calories Burned: 901 kcal
Average Heart Rate: 103 bpm
Max Heart Rate: 131 bpm
Average Pace: 20:58 /km
Best Pace: 10:46 /km
Elevation Gain: 493 m
Elevation Loss: 499 m
Highest Point: 841 m
Steps: 14,050
Average Cadence: 86 spm
Max Cadence: 205 spm
Training Effect:
Aerobic: 2.0 (Maintenance)
Anaerobic: 0.0 (None)
Exercise Load: 30
Total Active Time: 2h06
Body Battery Impact: -4 (light fatigue, good recovery status)


​

@xyle9999 Good updates on the log.......

 

[Mobster]

I've done the train more when I know I'm gonna be away thing. Rest is rest

 

[Ulter]

rice flavor, dextrine rice and potatoes I have some issue eating more than 300 grams of potatoes or 200 grams of of rice with digestion, so I increased rice flavor and dextrine to get the correct amount of carbs

okay i didn't count the dex

 

[ballin2504]

Daily Update – Day 28 Bulk (05 October 25)

Ciao guys!

Hope you’re all having a great Sunday. No rest day for me today — since I’ll be away for two days starting tomorrow, I decided to push through and take my rest day on Tuesday instead.


CARDIO
Zwift Combined Ride Summary (2 Sessions – Total: ~1 hour)


Total distance: 24.1 km
Total duration: ~53 minutes
Total calories burned: ~435 kcal
Average power: 140 W
Max power: 312 W
20-min power average: 160 W
Normalized Power (NP): 170 W
Average cadence: 80 rpm
Max cadence: 104 rpm
Average heart rate: 118 bpm
Max heart rate: 143 bpm
Elevation gain: 279 m
Average speed: 27.0 km/h
Max speed: 57.2 km/h

Weight training​

Warmup 10 minutes incline walk (10% 5km/h)

V-Grip Lat Pulldown

• 3 sets – 15 / 10 / 6 reps
• Weight: 90.5 kg
• Rest: 2 min
Low Pulley Seated Row (Unilateral)

• 3 sets – 10 reps per arm
• Weight: 50 kg
• Rest: 2 min

Dumbbell Row (Chest Supported on Bench)
• 3 sets – 12 reps
• Weight: 60 kg
• Rest: 2 min

Superset (4 rounds)

• Rear Delt Dumbbell Raises (Chest Supported) – 12 reps @ 14 kg, tempo 3.0.3.0
• Incline Dumbbell Curls – 20 reps @ 23 kg, finished with rest-pause for maximum pump.

Finisher 10 minutes abs

Diet​

(~3200 kcal – P: ~268 g / C: 350g / F: 83 g)

Post-workout: 25 g whey + 60 g dextrin
Breakfast: 250 g egg whites, 2 whole eggs, 85 g rice flour, 15 g ground almonds, ½ avocado (50 g), 60 g applesauce
Lunch: 200 g chicken breast, 300 g cooked potatoes, 150 g green vegetables, 15 g olive oil
Post-cardio snack: 220 g egg whites, 70 g rice flour, 60 g applesauce
Dinner: 200 g white fish, 200 g cooked basmati rice, 150 g green vegetables, 15 g olive oil
Evening snack: 50 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

Shape
View attachment 32609View attachment 32610View attachment 32611View attachment 32612View attachment 32613

@xyle9999 great work big fella dude you’re looking solid . Vascularity is looking great also

 

[Noah Wixx]

Daily Update – Day 28 Bulk (05 October 25)

Ciao guys!

Hope you’re all having a great Sunday. No rest day for me today — since I’ll be away for two days starting tomorrow, I decided to push through and take my rest day on Tuesday instead.


CARDIO
Zwift Combined Ride Summary (2 Sessions – Total: ~1 hour)


Total distance: 24.1 km
Total duration: ~53 minutes
Total calories burned: ~435 kcal
Average power: 140 W
Max power: 312 W
20-min power average: 160 W
Normalized Power (NP): 170 W
Average cadence: 80 rpm
Max cadence: 104 rpm
Average heart rate: 118 bpm
Max heart rate: 143 bpm
Elevation gain: 279 m
Average speed: 27.0 km/h
Max speed: 57.2 km/h

Weight training​

Warmup 10 minutes incline walk (10% 5km/h)

V-Grip Lat Pulldown

• 3 sets – 15 / 10 / 6 reps
• Weight: 90.5 kg
• Rest: 2 min
Low Pulley Seated Row (Unilateral)

• 3 sets – 10 reps per arm
• Weight: 50 kg
• Rest: 2 min

Dumbbell Row (Chest Supported on Bench)
• 3 sets – 12 reps
• Weight: 60 kg
• Rest: 2 min

Superset (4 rounds)

• Rear Delt Dumbbell Raises (Chest Supported) – 12 reps @ 14 kg, tempo 3.0.3.0
• Incline Dumbbell Curls – 20 reps @ 23 kg, finished with rest-pause for maximum pump.

Finisher 10 minutes abs

Diet​

(~3200 kcal – P: ~268 g / C: 350g / F: 83 g)

Post-workout: 25 g whey + 60 g dextrin
Breakfast: 250 g egg whites, 2 whole eggs, 85 g rice flour, 15 g ground almonds, ½ avocado (50 g), 60 g applesauce
Lunch: 200 g chicken breast, 300 g cooked potatoes, 150 g green vegetables, 15 g olive oil
Post-cardio snack: 220 g egg whites, 70 g rice flour, 60 g applesauce
Dinner: 200 g white fish, 200 g cooked basmati rice, 150 g green vegetables, 15 g olive oil
Evening snack: 50 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

Shape
View attachment 32609View attachment 32610View attachment 32611View attachment 32612View attachment 32613

Looking good brother