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

[ROIDDERS]

Daily Update – Day 49 Bulk (22 October 25)

Ciao guys,

Hope everyone’s doing great and that your training and diets are on point.

Everything’s going well on my side — still pushing hard through the bulk phase. I’ve reduced the cycling a bit but still keep some every day for conditioning, and I managed to hit a new PR on squats: 8 reps at 110 kg!


CARDIO

Zwift Session – Midday Ride (Recovery Focus)​

Duration: 20 minutes 09 seconds
Distance: 10.89 km
Calories burned: 170 kcal

Power Data​

Average Power: 147 W
Max Power: 363 W
20-min Average Power: 149 W
Normalized Power (NP): 159 W
Total Work: 179 kJ

Heart Rate​

Average HR: 121 bpm
Max HR: 131 bpm

​

Cadence​

Average: 89 rpm
Max: 102 rpm

Elevation & Speed​

Elevation Gain: 18 m
Average Speed: 32.4 km/h
Max Speed: 39.1 km/h

Weight training​

Warmup incline waling 5km/h 10%
1. Barbell Squat – 3 sets
10 reps × 90 kg
10 reps × 100 kg
8 reps × 110 kg (New PR )
Rest: 3 min

2. Lateral Step-Up (Smith Machine) – 3 sets
8 reps × 30 kg (each leg)
Rest: 2 min

3. Leg Extension + Dumbbell Walking Lunges (Superset) – 3 rounds
Leg Extension: 10 reps × 37 kg, tempo 5.0.5.0 (controlled eccentric and full contraction)
Walking Lunges: 20 reps × 26 kg (each hand)
Rest: 1’30

4. Standing Calf Raises (Smith Machine) – 4 sets
15 × 160 kg
12 × 160 kg
10 × 160 kg
10 × 160 kg
Rest: 2 min

Diet​

(~3000 kcal – P: ~280 g / C: 320g / F: 83 g)

Post-cardio:25 g whey protein + 60 g dextrin
Breakfast:250 g egg whites, 1 whole egg, 70 g rice flour, 15 g ground almonds, ½ avocado (50 g), 60 g applesauce
Lunch:200 g chicken breast, 250 g cooked 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 snack:30 g whey protein, 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

@xyle9999 always enjoyable to seeing your updates. One thing about you is that you're a strong as hell even though you do so much cardio. It just proves that it's BS when people say that cardio is bad for strength.

 

[Ulter]

Daily Update – Day 49 Bulk (22 October 25)

Ciao guys,

Hope everyone’s doing great and that your training and diets are on point.

Everything’s going well on my side — still pushing hard through the bulk phase. I’ve reduced the cycling a bit but still keep some every day for conditioning, and I managed to hit a new PR on squats: 8 reps at 110 kg!


CARDIO

Zwift Session – Midday Ride (Recovery Focus)​

Duration: 20 minutes 09 seconds
Distance: 10.89 km
Calories burned: 170 kcal

Power Data​

Average Power: 147 W
Max Power: 363 W
20-min Average Power: 149 W
Normalized Power (NP): 159 W
Total Work: 179 kJ

Heart Rate​

Average HR: 121 bpm
Max HR: 131 bpm

​

Cadence​

Average: 89 rpm
Max: 102 rpm

Elevation & Speed​

Elevation Gain: 18 m
Average Speed: 32.4 km/h
Max Speed: 39.1 km/h

Weight training​

Warmup incline waling 5km/h 10%
1. Barbell Squat – 3 sets
10 reps × 90 kg
10 reps × 100 kg
8 reps × 110 kg (New PR )
Rest: 3 min

2. Lateral Step-Up (Smith Machine) – 3 sets
8 reps × 30 kg (each leg)
Rest: 2 min

3. Leg Extension + Dumbbell Walking Lunges (Superset) – 3 rounds
Leg Extension: 10 reps × 37 kg, tempo 5.0.5.0 (controlled eccentric and full contraction)
Walking Lunges: 20 reps × 26 kg (each hand)
Rest: 1’30

4. Standing Calf Raises (Smith Machine) – 4 sets
15 × 160 kg
12 × 160 kg
10 × 160 kg
10 × 160 kg
Rest: 2 min

Diet​

(~3000 kcal – P: ~280 g / C: 320g / F: 83 g)

Post-cardio:25 g whey protein + 60 g dextrin
Breakfast:250 g egg whites, 1 whole egg, 70 g rice flour, 15 g ground almonds, ½ avocado (50 g), 60 g applesauce
Lunch:200 g chicken breast, 250 g cooked 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 snack:30 g whey protein, 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

good work on the barbell squats and leg extensions. those are nice ways to get a workout going. and nice on the veggies too @xyle9999

 

[GHgut4life]

Thanks bros I will think to take more pictures but as I not go outside cycling...

pic your inside brother we love it

 

[xyle9999]

Daily Update – Day 51 Bulk (24 October 25)


CARDIO

Fasted Morning Zwift Ride​

Distance: 12.57 km
Duration: 25 minutes 32 seconds
Calories burned: 206 kcal
Average Power: 141 W
Max Power: 494 W
20-Minute Average Power: 148 W
Normalized Power (NP): 162 W
Training Effect: Recovery session — light aerobic work (1.5 aerobic / 0.1 anaerobic)
Exercise Load: 23

Heart Rate​

Average: 115 bpm
Max: 137 bpm

Cadence​

Average: 83 rpm
Max: 98 rpm

​

Min Altitude: 10.2 m
Max Altitude: 118.0 m

Speed​

Average Speed: 29.5 km/h
Max Speed: 41.0 km/h

Weight training​

Warmup incline waling 5km/h 10%​

Cable Crossover (High Pulley)​

3 sets: 15 reps × 55 kg / 12 reps × 73 kg / 8 reps × 82 kg

Rest: 1’30

Incline Smith Machine Press​

4 sets: 8 reps × 60 kg

Tempo: 3.0.3.0

Rest: 3’

Chest Press Machine​

4 sets: 8 reps × 80 kg

Rest: 2’

Incline Cable Fly (Low Pulley)​

3 sets: 20 reps × 37 kg

Rest: 2’

Diet​

(~3000 kcal – P: ~280 g / C: 320g / F: 83 g)

Post-cardio:25 g whey protein + 60 g dextrin
Breakfast:250 g egg whites, 1 whole egg, 70 g rice flour, 15 g ground almonds, ½ avocado (50 g), 60 g applesauce
Lunch:200 g chicken breast, 250 g cooked 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 snack:30 g whey protein, 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