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

[SteveSmi]

Daily Update – Day 56 Bulk (29 October 25)

Ciao guys,

Today was leg day — I dropped the weight a bit on squats but slowed down the tempo and went full range of motion on every rep.

Solid control, great burn, and legs are on fire

CARDIO

​

Morning Fasted Zwift Session – Recovery Ride​

Distance: 10.52 km
Duration: 21:45
Average Speed: 29.0 km/h
Max Speed: 52.6 km/h
Average Power: 133 W
Max Power: 578 W
20-min Power: 139 W
Normalized Power (NP): 166 W
Total Work: 175 kJ
Calories Burned: 166 kcal
Heart Rate:
Average: 116 bpm
Maximum: 137 bpm
Cadence:
Average: 79 rpm
Maximum: 102 rpm
Elevation Gain: 54 m

Weight training​

Warmup incline waling 5km/h 10%​

Leg Day Training Session​

Barbell Squat – 3 sets

9 reps × 90 kg – RIR 1 – Rest 3’

8 reps × 90 kg – RIR 1 – Rest 3’

8 reps × 90 kg – RIR 1 – Rest 3’

Lateral Step-Up (Smith Machine) – 3 sets

8 reps × 30 kg – Rest 2’

8 reps × 30 kg – Rest 2’

8 reps × 30 kg – Rest 2’


Superset (×3 rounds)

A. Leg Extension – 10 reps × 35 kg – Tempo: 5.0.5.0

B. Walking Lunges (with dumbbells) – 20 steps × 26 kg – Rest 1’30


Standing Calf Raises (Smith Machine) – 4 sets

Focus: Maximum load with full stretch and contraction.

15 reps × 160 kg – Rest 2’

12 reps × 160 kg – Rest 2’

12 reps × 160 kg – Rest 2’

12 reps × 160 kg – Rest 2’

Diet​

(~2900kcal – P: ~250 g / C: 265g / F: 83 g)

Post-cardio: 25 g whey + 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 meal: 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, 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 this is a great job on this. the reps and diet is on point. the supplements are also outstanding

 

[xyle9999]

Daily Update – Day 57 Bulk (30 October 25)

Ciao guys,

I hope everyone’s doing great and staying consistent with your training and diet!

On my side, things are going full speed — training sessions are solid and energy’s up! The weather’s finally getting better around here, so I’m hoping to get some outdoor cycling in this weekend.


CARDIO
Zwift Ride – Pre-Lunch Session
Duration: 33 minutes 15 seconds
Distance: 15.37 km
Calories burned: 246 kcal
Training Effect: Recovery
Aerobic benefit: 1.4 (low positive impact)
Anaerobic benefit: 0.0 (no anaerobic stimulus)
Exercise Load: 20
Heart Rate:
Average HR: 120 bpm
Max HR: 132 bpm
Power:
Average Power: 129 W
Max Power: 175 W
Best 20-min Power: 139 W
Normalized Power (NP): 134 W
Total Work: 258 kJ
Cadence:
Average Cadence: 93 rpm
Max Cadence: 119 rpm
Elevation:
Total Ascent: 114 m
Minimum Altitude: 49.2 m
Maximum Altitude: 100.8 m
Speed:
Average Speed: 27.7 km/h
Max Speed: 73.9 km/h

Weight training​

Warmup incline waling 5km/h 10%​

Lying Leg Curl​

3 sets: 20 reps each
Weights: 32 kg → 32 kg → 37 kg
Rest: 2 minutes
Notes: Same approach as your biceps curls — 10 reps, rest-pause until failure. Controlled tempo and full range of motion for maximum hamstring engagement.

Romanian Deadlift (Barbell)​

3 sets: 8 reps each
Weight: 70 kg
Rest: 2 minutes
Tempo: 8.2.3.0 (slow eccentric, explosive concentric)

Seated Row (Machine)​

3 sets: 12 reps each
Weights: 163 kg → 172 kg → 181 kg
Rest: 2 minutes
Technique: Double drop set; control the movement and emphasize contraction in the mid-back.

Superset​

A. Pullover (Unilateral Lat Machine)​

3 sets: 10 reps each
Weight: 27.5 kg
Rest: none (superset)
Notes: Focus on the stretch and contraction of the lats, keeping arms slightly bent.

B. Single-Arm Chest-Supported High Row (Cable)​

3 sets: 10 reps each
Weight: 32 kg
Rest between rounds: 1 minute
Notes: Squeeze at the top of each rep; perfect control and isolation.

Calf Press on Leg Press Machine​

3 sets: 15 reps
Weight: 160 kg each set
Rest: 1’30
RIR: 0 (to full failure)
Notes: Heaviest possible load; full stretch and full contraction on each rep.
​

Diet​

(~3200kcal – P: ~268 g / C: 350g / F: 83 g)
Post-workout (after weight training):25 g whey protein + 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, 300 g cooked potatoes, 150 g green vegetables, 15 g olive oil
Post-cardio meal: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 shake:50 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

 

[CEO]

Yes some of them have crazy leg so is give me a good progression margin

bros yeah they got some big legs. but they calves most impressive too. same with runners @xyle9999

 

[Ulter]

Daily Update – Day 57 Bulk (30 October 25)

Ciao guys,

I hope everyone’s doing great and staying consistent with your training and diet!

On my side, things are going full speed — training sessions are solid and energy’s up! The weather’s finally getting better around here, so I’m hoping to get some outdoor cycling in this weekend.


CARDIO
Zwift Ride – Pre-Lunch Session
Duration: 33 minutes 15 seconds
Distance: 15.37 km
Calories burned: 246 kcal
Training Effect: Recovery
Aerobic benefit: 1.4 (low positive impact)
Anaerobic benefit: 0.0 (no anaerobic stimulus)
Exercise Load: 20
Heart Rate:
Average HR: 120 bpm
Max HR: 132 bpm
Power:
Average Power: 129 W
Max Power: 175 W
Best 20-min Power: 139 W
Normalized Power (NP): 134 W
Total Work: 258 kJ
Cadence:
Average Cadence: 93 rpm
Max Cadence: 119 rpm
Elevation:
Total Ascent: 114 m
Minimum Altitude: 49.2 m
Maximum Altitude: 100.8 m
Speed:
Average Speed: 27.7 km/h
Max Speed: 73.9 km/h

View attachment 33376

Weight training​

Warmup incline waling 5km/h 10%​

Lying Leg Curl​

3 sets: 20 reps each
Weights: 32 kg → 32 kg → 37 kg
Rest: 2 minutes
Notes: Same approach as your biceps curls — 10 reps, rest-pause until failure. Controlled tempo and full range of motion for maximum hamstring engagement.

Romanian Deadlift (Barbell)​

3 sets: 8 reps each
Weight: 70 kg
Rest: 2 minutes
Tempo: 8.2.3.0 (slow eccentric, explosive concentric)

Seated Row (Machine)​

3 sets: 12 reps each
Weights: 163 kg → 172 kg → 181 kg
Rest: 2 minutes
Technique: Double drop set; control the movement and emphasize contraction in the mid-back.

Superset​

A. Pullover (Unilateral Lat Machine)​

3 sets: 10 reps each
Weight: 27.5 kg
Rest: none (superset)
Notes: Focus on the stretch and contraction of the lats, keeping arms slightly bent.

B. Single-Arm Chest-Supported High Row (Cable)​

3 sets: 10 reps each
Weight: 32 kg
Rest between rounds: 1 minute
Notes: Squeeze at the top of each rep; perfect control and isolation.

​

Calf Press on Leg Press Machine​

3 sets: 15 reps
Weight: 160 kg each set
Rest: 1’30
RIR: 0 (to full failure)
Notes: Heaviest possible load; full stretch and full contraction on each rep.
​

​

Diet​

(~3200kcal – P: ~268 g / C: 350g / F: 83 g)
Post-workout (after weight training):25 g whey protein + 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, 300 g cooked potatoes, 150 g green vegetables, 15 g olive oil
Post-cardio meal: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 shake:50 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

That looks like a fun little exercise program right there. @xyle9999 Works well if the weather is bad. Where I'm at it's really hot during the summer. It's way too hot to do any type of outdoor activity.

 

[2Thick]

Daily Update – Day 57 Bulk (30 October 25)

Ciao guys,

I hope everyone’s doing great and staying consistent with your training and diet!

On my side, things are going full speed — training sessions are solid and energy’s up! The weather’s finally getting better around here, so I’m hoping to get some outdoor cycling in this weekend.


CARDIO
Zwift Ride – Pre-Lunch Session
Duration: 33 minutes 15 seconds
Distance: 15.37 km
Calories burned: 246 kcal
Training Effect: Recovery
Aerobic benefit: 1.4 (low positive impact)
Anaerobic benefit: 0.0 (no anaerobic stimulus)
Exercise Load: 20
Heart Rate:
Average HR: 120 bpm
Max HR: 132 bpm
Power:
Average Power: 129 W
Max Power: 175 W
Best 20-min Power: 139 W
Normalized Power (NP): 134 W
Total Work: 258 kJ
Cadence:
Average Cadence: 93 rpm
Max Cadence: 119 rpm
Elevation:
Total Ascent: 114 m
Minimum Altitude: 49.2 m
Maximum Altitude: 100.8 m
Speed:
Average Speed: 27.7 km/h
Max Speed: 73.9 km/h

View attachment 33376

Weight training​

Warmup incline waling 5km/h 10%​

Lying Leg Curl​

3 sets: 20 reps each
Weights: 32 kg → 32 kg → 37 kg
Rest: 2 minutes
Notes: Same approach as your biceps curls — 10 reps, rest-pause until failure. Controlled tempo and full range of motion for maximum hamstring engagement.

Romanian Deadlift (Barbell)​

3 sets: 8 reps each
Weight: 70 kg
Rest: 2 minutes
Tempo: 8.2.3.0 (slow eccentric, explosive concentric)

Seated Row (Machine)​

3 sets: 12 reps each
Weights: 163 kg → 172 kg → 181 kg
Rest: 2 minutes
Technique: Double drop set; control the movement and emphasize contraction in the mid-back.

Superset​

A. Pullover (Unilateral Lat Machine)​

3 sets: 10 reps each
Weight: 27.5 kg
Rest: none (superset)
Notes: Focus on the stretch and contraction of the lats, keeping arms slightly bent.

B. Single-Arm Chest-Supported High Row (Cable)​

3 sets: 10 reps each
Weight: 32 kg
Rest between rounds: 1 minute
Notes: Squeeze at the top of each rep; perfect control and isolation.

​

Calf Press on Leg Press Machine​

3 sets: 15 reps
Weight: 160 kg each set
Rest: 1’30
RIR: 0 (to full failure)
Notes: Heaviest possible load; full stretch and full contraction on each rep.
​

​

Diet​

(~3200kcal – P: ~268 g / C: 350g / F: 83 g)
Post-workout (after weight training):25 g whey protein + 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, 300 g cooked potatoes, 150 g green vegetables, 15 g olive oil
Post-cardio meal: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 shake:50 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

its always cool to see how good you do on these. you are a true beast. @xyle9999 i love the hard work you do!

 

[ROIDDERS]

Daily Update – Day 57 Bulk (30 October 25)

Ciao guys,

I hope everyone’s doing great and staying consistent with your training and diet!

On my side, things are going full speed — training sessions are solid and energy’s up! The weather’s finally getting better around here, so I’m hoping to get some outdoor cycling in this weekend.


CARDIO
Zwift Ride – Pre-Lunch Session
Duration: 33 minutes 15 seconds
Distance: 15.37 km
Calories burned: 246 kcal
Training Effect: Recovery
Aerobic benefit: 1.4 (low positive impact)
Anaerobic benefit: 0.0 (no anaerobic stimulus)
Exercise Load: 20
Heart Rate:
Average HR: 120 bpm
Max HR: 132 bpm
Power:
Average Power: 129 W
Max Power: 175 W
Best 20-min Power: 139 W
Normalized Power (NP): 134 W
Total Work: 258 kJ
Cadence:
Average Cadence: 93 rpm
Max Cadence: 119 rpm
Elevation:
Total Ascent: 114 m
Minimum Altitude: 49.2 m
Maximum Altitude: 100.8 m
Speed:
Average Speed: 27.7 km/h
Max Speed: 73.9 km/h

View attachment 33376

Weight training​

Warmup incline waling 5km/h 10%​

Lying Leg Curl​

3 sets: 20 reps each
Weights: 32 kg → 32 kg → 37 kg
Rest: 2 minutes
Notes: Same approach as your biceps curls — 10 reps, rest-pause until failure. Controlled tempo and full range of motion for maximum hamstring engagement.

Romanian Deadlift (Barbell)​

3 sets: 8 reps each
Weight: 70 kg
Rest: 2 minutes
Tempo: 8.2.3.0 (slow eccentric, explosive concentric)

Seated Row (Machine)​

3 sets: 12 reps each
Weights: 163 kg → 172 kg → 181 kg
Rest: 2 minutes
Technique: Double drop set; control the movement and emphasize contraction in the mid-back.

Superset​

A. Pullover (Unilateral Lat Machine)​

3 sets: 10 reps each
Weight: 27.5 kg
Rest: none (superset)
Notes: Focus on the stretch and contraction of the lats, keeping arms slightly bent.

B. Single-Arm Chest-Supported High Row (Cable)​

3 sets: 10 reps each
Weight: 32 kg
Rest between rounds: 1 minute
Notes: Squeeze at the top of each rep; perfect control and isolation.

​

Calf Press on Leg Press Machine​

3 sets: 15 reps
Weight: 160 kg each set
Rest: 1’30
RIR: 0 (to full failure)
Notes: Heaviest possible load; full stretch and full contraction on each rep.
​

​

Diet​

(~3200kcal – P: ~268 g / C: 350g / F: 83 g)
Post-workout (after weight training):25 g whey protein + 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, 300 g cooked potatoes, 150 g green vegetables, 15 g olive oil
Post-cardio meal: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 shake:50 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

what you are doing here looks super fun! it's like you're actually in a race. And your diet looks fantastic, man. Oh, it's consistent and high quality food. I gotta give you a lot of love.@xyle9999