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

xyle9999 said:
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)


​
Click to expand...
@xyle9999 Good updates on the log.......
 
xyle9999 said:
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
Click to expand...
@xyle9999 great work big fella dude you’re looking solid . Vascularity is looking great also
 
xyle9999 said:
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
Click to expand...
Looking good brother
 
Daily Update – Day 40 Bulk (13 October 25)

Ciao guys,

Hope everyone’s doing well and that your week is off to a great start!

Sorry I didn’t post much last week — I caught the flu and had four days of fever, so I had to cut back a bit on the cardio. Still managed to get all six weight training sessions done though.

No fasted cardio this morning since I had to go for my blood test on an empty stomach, but we’re back on track now — time to push hard again and give it everything! 💪


CARDIO

Zwift Session – Midday Ride
Distance: 10.02 km
Duration: 20 minutes 15 seconds
Average Speed: 29.7 km/h
Max Speed: 48.7 km/h
Average Power: 133 W
Max Power: 688 W
Normalized Power: 186 W
Training Effect: Recovery session – light aerobic work (1.1)
Calories burned: 155 kcal
Heart Rate: 108 bpm average / 134 bpm max
Cadence: 86 rpm average / 101 rpm max
Elevation gain: 51 m

Weight training​

Warmup incline walk (10% 5km/h)

-Grip Lat Pulldown – 3 sets
15 reps × 90.5 kg
12 reps × 90.5 kg
12reps × 90.5 kg
Rest: 2 minutes

2️⃣ Seated Low Cable Row (Unilateral) – 3 sets
10 reps × 50 kg (each side)
10 reps × 50 kg
10 reps × 50 kg
Rest: 2 minutes

3️⃣ Dumbbell Row on Bench (Open Elbow Position) – 3 sets
12 reps × 60 kg
12 reps × 64 kg
12 reps × 69 kg
Rest: 2 minutes

4️⃣ 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 (using rest-pause method after failure at 10RM)
Rest: 2 minutes between rounds

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 of the day

1760369725509.png
1760369746947.png
1760369765699.png
1760369789470.png
 
xyle9999 said:
Daily Update – Day 40 Bulk (13 October 25)

Ciao guys,

Hope everyone’s doing well and that your week is off to a great start!

Sorry I didn’t post much last week — I caught the flu and had four days of fever, so I had to cut back a bit on the cardio. Still managed to get all six weight training sessions done though.

No fasted cardio this morning since I had to go for my blood test on an empty stomach, but we’re back on track now — time to push hard again and give it everything! 💪


CARDIO

Zwift Session – Midday Ride
Distance: 10.02 km
Duration: 20 minutes 15 seconds
Average Speed: 29.7 km/h
Max Speed: 48.7 km/h
Average Power: 133 W
Max Power: 688 W
Normalized Power: 186 W
Training Effect: Recovery session – light aerobic work (1.1)
Calories burned: 155 kcal
Heart Rate: 108 bpm average / 134 bpm max
Cadence: 86 rpm average / 101 rpm max
Elevation gain: 51 m

Weight training​

Warmup incline walk (10% 5km/h)

-Grip Lat Pulldown – 3 sets
15 reps × 90.5 kg
12 reps × 90.5 kg
12reps × 90.5 kg
Rest: 2 minutes

2️⃣ Seated Low Cable Row (Unilateral) – 3 sets
10 reps × 50 kg (each side)
10 reps × 50 kg
10 reps × 50 kg
Rest: 2 minutes

3️⃣ Dumbbell Row on Bench (Open Elbow Position) – 3 sets
12 reps × 60 kg
12 reps × 64 kg
12 reps × 69 kg
Rest: 2 minutes

4️⃣ 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 (using rest-pause method after failure at 10RM)
Rest: 2 minutes between rounds

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 of the day

View attachment 32872View attachment 32873View attachment 32874View attachment 32875
Click to expand...
Flu recovery didn’t stop progress and six full sessions kept momentum high brother

Training loads look strong so hold pulldown at 90 kg for 3x12 and progress the DB row from 69 to 72 kg next session for 3x10 to 12 but diet can go up in protein
 
GHgut4life said:
Flu recovery didn’t stop progress and six full sessions kept momentum high brother

Training loads look strong so hold pulldown at 90 kg for 3x12 and progress the DB row from 69 to 72 kg next session for 3x10 to 12 but diet can go up in protein
Click to expand...
Yes I will start to increase weight today I start to regain energy the last few days was hard because of the flu but I will say I'm back now :)
 
Daily Update – Day 41 Bulk (14 October 25)

Ciao guys,

Hope everyone’s doing great!

I’m slowly getting my strength back after the flu — mornings are still a bit rough, so instead of one long ride today, I split it into two shorter Zwift sessions. Felt better that way and managed to keep the intensity under control.

Starting tomorrow, I’ll be adding niacin to my supplement stack since my recent bloodwork showed that my HDL cholesterol is a bit low.


CARDIO
did two short structured rides — one focused on anaerobic power and one on recovery and endurance.


Session 1 – Anaerobic capacity work
Distance: 10.17 km
Duration: 20:14
Average Power: 137 W
Max Power: 893 W ⚡️
NP (Normalized Power): 213 W
Avg HR: 110 bpm, Max HR: 144 bpm
Cadence: 83 rpm avg, 99 rpm max
Avg Speed: 30.2 km/h, Max Speed: 52.7 km/h
This one was short and intense — mainly targeting anaerobic capacity and short bursts of power while keeping control of the effort.


Session 2 – Recovery ride
Distance: 11.68 km
Duration: 22:04
Average Power: 168 W
NP: 177 W
Avg HR: 124 bpm, Max HR: 140 bpm
Cadence: 86 rpm avg, 98 rpm max
Avg Speed: 31.8 km/h, Max Speed: 42.4 km/h

Weight training​

Warmup incline walk (10% 5km/h)

(Chest / Shoulders / Triceps)

1️⃣ Seated Chest Fly Machine – 3 sets
20 reps × 27 kg
20 reps × 32 kg
20 reps × 36 kg

2️⃣ Decline Smith Machine Press – 3 sets
12 reps × 64 kg
12 reps × 67 kg
12 reps × 69 kg

Slow eccentric focus,

3️⃣ Incline Cable Fly (Low Pulley) – 2 sets

50 reps × 19 kg each side
50 reps (× 19 kg each side
Long and controlled sets to isolate upper chest.

4️⃣ Smith Machine Shoulder Press (Military Press) – 3 sets
8 reps × 40 kg
8 reps × 43 kg
8 reps × 45 kg
Controlled range of motion — just enough stretch without overextending.

5️⃣ Cable Lateral Raises (Low Pulley) – 3 sets
10 reps × 14 kg
10 reps × 14 kg
10 reps × 18.5 kg

6️⃣ Decline Skull Crusher (EZ Bar) – 3 sets
10 reps × 30 kg
10 reps × 30 kg
10 reps × 30 kg

All sets to failure, short rest-pause between sets.

Diet​

(~3000 kcal – P: ~268 g / C: 300g / F: 83 g)
Post-cardio: 25 g whey + 60 g dextrin
Breakfast: 250 g egg whites, 1 whole egg, 60 g rice flour, 20 g ground almonds, ½ avocado (50 g), 60 g applesauce
Lunch: 200 g chicken breast, 250 g cooked potatoes, 200 g green vegetables, 20 g olive oil
Post-workout snack: 220 g egg whites, 50 g rice flour, 15 g olive oil
Dinner: 200 g white fish, 150 g cooked basmati rice, 150 g green vegetables, 15 g olive oil
Evening shake: 30 g whey, 150 ml almond milk, 10 g ground almonds

Supplements

  • Morning fasted: TUDCA, L-Carnitine, Caffeine, Green Tea, Yohimbine, Shilajit, Niacine
  • 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
 
xyle9999 said:
Daily Update – Day 41 Bulk (14 October 25)

Ciao guys,

Hope everyone’s doing great!

I’m slowly getting my strength back after the flu — mornings are still a bit rough, so instead of one long ride today, I split it into two shorter Zwift sessions. Felt better that way and managed to keep the intensity under control.

Starting tomorrow, I’ll be adding niacin to my supplement stack since my recent bloodwork showed that my HDL cholesterol is a bit low.


CARDIO
did two short structured rides — one focused on anaerobic power and one on recovery and endurance.


Session 1 – Anaerobic capacity work
Distance: 10.17 km
Duration: 20:14
Average Power: 137 W
Max Power: 893 W ⚡️
NP (Normalized Power): 213 W
Avg HR: 110 bpm, Max HR: 144 bpm
Cadence: 83 rpm avg, 99 rpm max
Avg Speed: 30.2 km/h, Max Speed: 52.7 km/h
This one was short and intense — mainly targeting anaerobic capacity and short bursts of power while keeping control of the effort.


Session 2 – Recovery ride
Distance: 11.68 km
Duration: 22:04
Average Power: 168 W
NP: 177 W
Avg HR: 124 bpm, Max HR: 140 bpm
Cadence: 86 rpm avg, 98 rpm max
Avg Speed: 31.8 km/h, Max Speed: 42.4 km/h

Weight training​

Warmup incline walk (10% 5km/h)

(Chest / Shoulders / Triceps)

1️⃣ Seated Chest Fly Machine – 3 sets
20 reps × 27 kg
20 reps × 32 kg
20 reps × 36 kg

2️⃣ Decline Smith Machine Press – 3 sets
12 reps × 64 kg
12 reps × 67 kg
12 reps × 69 kg

Slow eccentric focus,

3️⃣ Incline Cable Fly (Low Pulley) – 2 sets

50 reps × 19 kg each side
50 reps (× 19 kg each side
Long and controlled sets to isolate upper chest.

4️⃣ Smith Machine Shoulder Press (Military Press) – 3 sets
8 reps × 40 kg
8 reps × 43 kg
8 reps × 45 kg
Controlled range of motion — just enough stretch without overextending.

5️⃣ Cable Lateral Raises (Low Pulley) – 3 sets
10 reps × 14 kg
10 reps × 14 kg
10 reps × 18.5 kg

6️⃣ Decline Skull Crusher (EZ Bar) – 3 sets
10 reps × 30 kg
10 reps × 30 kg
10 reps × 30 kg

All sets to failure, short rest-pause between sets.

Diet​

(~3000 kcal – P: ~268 g / C: 300g / F: 83 g)
Post-cardio: 25 g whey + 60 g dextrin
Breakfast: 250 g egg whites, 1 whole egg, 60 g rice flour, 20 g ground almonds, ½ avocado (50 g), 60 g applesauce
Lunch: 200 g chicken breast, 250 g cooked potatoes, 200 g green vegetables, 20 g olive oil
Post-workout snack: 220 g egg whites, 50 g rice flour, 15 g olive oil
Dinner: 200 g white fish, 150 g cooked basmati rice, 150 g green vegetables, 15 g olive oil
Evening shake: 30 g whey, 150 ml almond milk, 10 g ground almonds

Supplements

  • Morning fasted: TUDCA, L-Carnitine, Caffeine, Green Tea, Yohimbine, Shilajit, Niacine
  • 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
Click to expand...
Good session today and smart call splitting the rides to manage fatigue after being sick brother

Niacin should help the HDL move up so keep it consistent with your morning stack but Training and diet are both locked in tight, so lets up some food on protein
 
GHgut4life said:
Good session today and smart call splitting the rides to manage fatigue after being sick brother

Niacin should help the HDL move up so keep it consistent with your morning stack but Training and diet are both locked in tight, so lets up some food on protein
Click to expand...
thanks bros, yes since today I increase protein and carbs as the weight stopped increasing
 
xyle9999 said:
Daily Update – Day 41 Bulk (14 October 25)

Ciao guys,

Hope everyone’s doing great!

I’m slowly getting my strength back after the flu — mornings are still a bit rough, so instead of one long ride today, I split it into two shorter Zwift sessions. Felt better that way and managed to keep the intensity under control.

Starting tomorrow, I’ll be adding niacin to my supplement stack since my recent bloodwork showed that my HDL cholesterol is a bit low.


CARDIO
did two short structured rides — one focused on anaerobic power and one on recovery and endurance.


Session 1 – Anaerobic capacity work
Distance: 10.17 km
Duration: 20:14
Average Power: 137 W
Max Power: 893 W ⚡️
NP (Normalized Power): 213 W
Avg HR: 110 bpm, Max HR: 144 bpm
Cadence: 83 rpm avg, 99 rpm max
Avg Speed: 30.2 km/h, Max Speed: 52.7 km/h
This one was short and intense — mainly targeting anaerobic capacity and short bursts of power while keeping control of the effort.


Session 2 – Recovery ride
Distance: 11.68 km
Duration: 22:04
Average Power: 168 W
NP: 177 W
Avg HR: 124 bpm, Max HR: 140 bpm
Cadence: 86 rpm avg, 98 rpm max
Avg Speed: 31.8 km/h, Max Speed: 42.4 km/h

Weight training​

Warmup incline walk (10% 5km/h)

(Chest / Shoulders / Triceps)

1️⃣ Seated Chest Fly Machine – 3 sets
20 reps × 27 kg
20 reps × 32 kg
20 reps × 36 kg

2️⃣ Decline Smith Machine Press – 3 sets
12 reps × 64 kg
12 reps × 67 kg
12 reps × 69 kg

Slow eccentric focus,

3️⃣ Incline Cable Fly (Low Pulley) – 2 sets

50 reps × 19 kg each side
50 reps (× 19 kg each side
Long and controlled sets to isolate upper chest.

4️⃣ Smith Machine Shoulder Press (Military Press) – 3 sets
8 reps × 40 kg
8 reps × 43 kg
8 reps × 45 kg
Controlled range of motion — just enough stretch without overextending.

5️⃣ Cable Lateral Raises (Low Pulley) – 3 sets
10 reps × 14 kg
10 reps × 14 kg
10 reps × 18.5 kg

6️⃣ Decline Skull Crusher (EZ Bar) – 3 sets
10 reps × 30 kg
10 reps × 30 kg
10 reps × 30 kg

All sets to failure, short rest-pause between sets.

Diet​

(~3000 kcal – P: ~268 g / C: 300g / F: 83 g)
Post-cardio: 25 g whey + 60 g dextrin
Breakfast: 250 g egg whites, 1 whole egg, 60 g rice flour, 20 g ground almonds, ½ avocado (50 g), 60 g applesauce
Lunch: 200 g chicken breast, 250 g cooked potatoes, 200 g green vegetables, 20 g olive oil
Post-workout snack: 220 g egg whites, 50 g rice flour, 15 g olive oil
Dinner: 200 g white fish, 150 g cooked basmati rice, 150 g green vegetables, 15 g olive oil
Evening shake: 30 g whey, 150 ml almond milk, 10 g ground almonds

Supplements

  • Morning fasted: TUDCA, L-Carnitine, Caffeine, Green Tea, Yohimbine, Shilajit, Niacine
  • 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
Click to expand...
@xyle9999 Very nice job on this. The diet looks fantastic. You're mixing up some good protein with some carbs.
 
Daily Update – Day 42 Bulk (15 October 25)

Ciao guys,

Hope everyone’s doing great and still pushing hard in your training 💪

I’m still not fully back to 100%, so I’m not putting too much pressure on myself to do the full hour of fasted cardio right now. Instead, I’ve been sleeping about 45 minutes longer in the morning and splitting my cardio into two shorter sessions.

This morning I did another FTP test on the bike — result came out at 275 watts, which I’m really happy with. Progress is steady, and that’s a solid improvement for me.

On the lifting side, I’m super pleased too — for the first time, I hit 8 reps at 104 kg on squats 🏋️‍♂️

I know that’s not crazy heavy for some of you guys, but personally I’m proud to have reached that milestone. Step by step, getting stronger every week.


CARDIO

🚴 Morning Zwift session

Duration: 23 min 30 sec
Distance: 7.48 km
Average Power: 104 W (Max 261 W)
Average Heart Rate: 110 bpm (Max 138 bpm)
Cadence: 82 rpm
Average Speed: 19.1 km/h
Elevation Gain: 117 m

➡️ Easy recovery ride to start the day, keeping heart rate in a low zone and focusing on smooth cadence and relaxed pacing.

🚴 Midday Zwift session
Duration: 30 min 09 sec
Distance: 5.79 km
Average Power: 130 W (Max 271 W)
Average Heart Rate: 109 bpm (Max 132 bpm)
Cadence: 87 rpm
Average Speed: 11.5 km/h
Elevation Gain: 230 m​

Weight training​

Warmup incline walk (10% 5km/h)
1) Barbell Back Squat — 3 sets (3’ rest, ~1 RIR)
10 × 90 kg
9 × 100 kg (PR)
8 × 104 kg (PR)

2) Lateral Step-Up on Smith Machine — 3 sets (2’ rest)
8 × 30 kg
8 × 30 kg
8 × 30 kg

3) Superset — repeat 3×
Leg Extension — 10 reps × 36.5 kg, tempo 5-0-5-0 (no rest)
Dumbbell Walking Lunges — 20 steps × 26 kg, 1’30 rest after the lunges

4) Smith Machine Calf Raises — 4 sets (2’ rest)
15 × 160 kg
12 × 160 kg
10 × 160 kg
8x 160 KG
​

Diet​

(~3200 kcal – P: ~280 g / C: 360g / F: 83 g)
Post-cardio: 25 g whey + 60 g dextrin
Breakfast: 250 g egg whites, 2 whole egg, 70 g rice flour, 15 g ground almonds, ½ avocado (50 g), 60 g applesauce
Lunch: 200 g chicken breast, 320 g cooked sweet potatoes, 150 g green vegetables, 15 g olive oil
Post-workout snack: 220 g egg whites, 55 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 shake: 30 g whey, 150 ml almond milk, 10 g ground almonds

Supplements​
  • Morning fasted: TUDCA, L-Carnitine, Caffeine, Green Tea, Yohimbine, Shilajit, Niacine​
  • 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​
 
xyle9999 said:
Daily Update – Day 41 Bulk (14 October 25)

Ciao guys,

Hope everyone’s doing great!

I’m slowly getting my strength back after the flu — mornings are still a bit rough, so instead of one long ride today, I split it into two shorter Zwift sessions. Felt better that way and managed to keep the intensity under control.

Starting tomorrow, I’ll be adding niacin to my supplement stack since my recent bloodwork showed that my HDL cholesterol is a bit low.


CARDIO
did two short structured rides — one focused on anaerobic power and one on recovery and endurance.


Session 1 – Anaerobic capacity work
Distance: 10.17 km
Duration: 20:14
Average Power: 137 W
Max Power: 893 W ⚡️
NP (Normalized Power): 213 W
Avg HR: 110 bpm, Max HR: 144 bpm
Cadence: 83 rpm avg, 99 rpm max
Avg Speed: 30.2 km/h, Max Speed: 52.7 km/h
This one was short and intense — mainly targeting anaerobic capacity and short bursts of power while keeping control of the effort.


Session 2 – Recovery ride
Distance: 11.68 km
Duration: 22:04
Average Power: 168 W
NP: 177 W
Avg HR: 124 bpm, Max HR: 140 bpm
Cadence: 86 rpm avg, 98 rpm max
Avg Speed: 31.8 km/h, Max Speed: 42.4 km/h

Weight training​

Warmup incline walk (10% 5km/h)

(Chest / Shoulders / Triceps)

1️⃣ Seated Chest Fly Machine – 3 sets
20 reps × 27 kg
20 reps × 32 kg
20 reps × 36 kg

2️⃣ Decline Smith Machine Press – 3 sets
12 reps × 64 kg
12 reps × 67 kg
12 reps × 69 kg

Slow eccentric focus,

3️⃣ Incline Cable Fly (Low Pulley) – 2 sets

50 reps × 19 kg each side
50 reps (× 19 kg each side
Long and controlled sets to isolate upper chest.

4️⃣ Smith Machine Shoulder Press (Military Press) – 3 sets
8 reps × 40 kg
8 reps × 43 kg
8 reps × 45 kg
Controlled range of motion — just enough stretch without overextending.

5️⃣ Cable Lateral Raises (Low Pulley) – 3 sets
10 reps × 14 kg
10 reps × 14 kg
10 reps × 18.5 kg

6️⃣ Decline Skull Crusher (EZ Bar) – 3 sets
10 reps × 30 kg
10 reps × 30 kg
10 reps × 30 kg

All sets to failure, short rest-pause between sets.

Diet​

(~3000 kcal – P: ~268 g / C: 300g / F: 83 g)
Post-cardio: 25 g whey + 60 g dextrin
Breakfast: 250 g egg whites, 1 whole egg, 60 g rice flour, 20 g ground almonds, ½ avocado (50 g), 60 g applesauce
Lunch: 200 g chicken breast, 250 g cooked potatoes, 200 g green vegetables, 20 g olive oil
Post-workout snack: 220 g egg whites, 50 g rice flour, 15 g olive oil
Dinner: 200 g white fish, 150 g cooked basmati rice, 150 g green vegetables, 15 g olive oil
Evening shake: 30 g whey, 150 ml almond milk, 10 g ground almonds

Supplements

  • Morning fasted: TUDCA, L-Carnitine, Caffeine, Green Tea, Yohimbine, Shilajit, Niacine
  • 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
Click to expand...
this is looking sweet! the diet 3000 calories seems good. i think its fits your goals @xyle9999
 
xyle9999 said:
Daily Update – Day 41 Bulk (14 October 25)

Ciao guys,

Hope everyone’s doing great!

I’m slowly getting my strength back after the flu — mornings are still a bit rough, so instead of one long ride today, I split it into two shorter Zwift sessions. Felt better that way and managed to keep the intensity under control.

Starting tomorrow, I’ll be adding niacin to my supplement stack since my recent bloodwork showed that my HDL cholesterol is a bit low.


CARDIO
did two short structured rides — one focused on anaerobic power and one on recovery and endurance.


Session 1 – Anaerobic capacity work
Distance: 10.17 km
Duration: 20:14
Average Power: 137 W
Max Power: 893 W ⚡️
NP (Normalized Power): 213 W
Avg HR: 110 bpm, Max HR: 144 bpm
Cadence: 83 rpm avg, 99 rpm max
Avg Speed: 30.2 km/h, Max Speed: 52.7 km/h
This one was short and intense — mainly targeting anaerobic capacity and short bursts of power while keeping control of the effort.


Session 2 – Recovery ride
Distance: 11.68 km
Duration: 22:04
Average Power: 168 W
NP: 177 W
Avg HR: 124 bpm, Max HR: 140 bpm
Cadence: 86 rpm avg, 98 rpm max
Avg Speed: 31.8 km/h, Max Speed: 42.4 km/h

Weight training​

Warmup incline walk (10% 5km/h)

(Chest / Shoulders / Triceps)

1️⃣ Seated Chest Fly Machine – 3 sets
20 reps × 27 kg
20 reps × 32 kg
20 reps × 36 kg

2️⃣ Decline Smith Machine Press – 3 sets
12 reps × 64 kg
12 reps × 67 kg
12 reps × 69 kg

Slow eccentric focus,

3️⃣ Incline Cable Fly (Low Pulley) – 2 sets

50 reps × 19 kg each side
50 reps (× 19 kg each side
Long and controlled sets to isolate upper chest.

4️⃣ Smith Machine Shoulder Press (Military Press) – 3 sets
8 reps × 40 kg
8 reps × 43 kg
8 reps × 45 kg
Controlled range of motion — just enough stretch without overextending.

5️⃣ Cable Lateral Raises (Low Pulley) – 3 sets
10 reps × 14 kg
10 reps × 14 kg
10 reps × 18.5 kg

6️⃣ Decline Skull Crusher (EZ Bar) – 3 sets
10 reps × 30 kg
10 reps × 30 kg
10 reps × 30 kg

All sets to failure, short rest-pause between sets.

Diet​

(~3000 kcal – P: ~268 g / C: 300g / F: 83 g)
Post-cardio: 25 g whey + 60 g dextrin
Breakfast: 250 g egg whites, 1 whole egg, 60 g rice flour, 20 g ground almonds, ½ avocado (50 g), 60 g applesauce
Lunch: 200 g chicken breast, 250 g cooked potatoes, 200 g green vegetables, 20 g olive oil
Post-workout snack: 220 g egg whites, 50 g rice flour, 15 g olive oil
Dinner: 200 g white fish, 150 g cooked basmati rice, 150 g green vegetables, 15 g olive oil
Evening shake: 30 g whey, 150 ml almond milk, 10 g ground almonds

Supplements

  • Morning fasted: TUDCA, L-Carnitine, Caffeine, Green Tea, Yohimbine, Shilajit, Niacine
  • 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
Click to expand...
Sounds like you have some remnants of having the flu. @xyle9999 Always takes a couple weeks to really clean yourself out. Your body still wants to rid itself of the nastiness.
 
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