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Thread: S.gentz cycle/training/ log

  1. #1
    EVO Logger s.gentz's Avatar
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    S.gentz cycle/training/ log

    As requested in my TD thread here is the log for a bulking phase going into my first show early next year. I'm hoping to put 8lbs or so of good tissue on. I would end up around 188-190 on stage i think. This is new to me so it will be an experiment to see where i get and where I would need work in the future.
    I am currently 194 up from 182 a month or so ago. Pics below. Don't blast me for being as little doughy. Had a few weeks of building food in with some way above planned cals days and high carbs as I was dieting and low carb for quite a while and was just enjoying eating what I wanted for a while. Pics were taken this morning after meal1. Light was also sub par. Abs are gone and legs starting to look much less detailed.

    16 week cycle
    EQ 900mg/wk split monday and thursday
    test 750mg/wk split monday and thursday
    6iu growth daily split morging and evening
    Aromison 12.5mg eod for now
    Revive supps liver, kidney, and lipid support

    Diet
    Currently around 2400 cals up from 1800. Building them back in slowly as this seems to work best for my body. I anticipate being 3000-3500cals over the coming weeks. Typical diet below. Macros are currently P205/C300/F43
    Meal1-1 cup egg beaters/1 whole egg/4 slices Ezekiel toast
    Meal2-2 cups rice/6oz chicken breast
    Meal3-2 cups rice/6oz chicken breast
    Meal4- Protein shake
    Meal5-2 cups rice/6oz chicken breast
    Meal6- Protein shake

    Training
    Currently training 6 days per week. This will most likely not change.
    Monday-chest
    Tuesday-bicps/hams
    Wednesday- back
    Thursday-Triceps/quads
    Friday-Shoulders
    Saturday-legs/lagging body parts
    Cardio 15-30 mins daily split between fasted in the morning and after training. Easy walk on incline treadmill

    Let me know if there is other info you wanna see. I'm going to try to post daily food and training with occasional pics.
    Click image for larger version. 

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  2. #2
    EVO Logger s.gentz's Avatar
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    Monday 9/26

    Weight 194.6

    Food
    Meal1-1 cup egg beaters/1 whole egg/4 slices Ezekiel toast
    Meal2-2 cups rice/6oz chicken breast
    Meal3-2 cups rice/6oz chicken breast
    Meal4- Protein shake
    Meal5-2 cups rice/6oz chicken breast
    Meal6- Protein shake

    Training
    Chest
    Flat bench- 15x135/12x225/8x255/2x265/20x135
    Incline smith bench-4x135
    Slight incline dumbell flys 4x35
    Cable front raise 4x40
    Pushups 4x15-20

    Lost a bunch of strength from dieting.

  3. #3
    Moderator stevesmi's Avatar
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    this is a nice log. a lot of people are gonna enjoy this one including me
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  4. #4
    EVO Logger s.gentz's Avatar
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    Tuesday 9/27

    Food

    Meal1-1 cup egg beaters/1 whole egg/4 slices Ezekiel toast
    Meal2- 2 carb balance tortilla shells with peanut butter
    Meal3-Had to call an audible. Left my lunch box in my office expecting to return but never made it back in time. Roast beef sandwich/ small bag of quest protein chips
    Meal4-Protein shake
    Meal5-2 cups rice/6oz chicken breast
    Meal6-Protein shake

    Training-Arms
    4x15 single arm cable curls
    superset 4x15 standing dumbbell alternating curls/overhand ez bar curl
    single arm preacher dumbbell curl
    ez bar curl
    Rope hammer curl to finish
    15 min cardio

    - - - Updated - - -

    Quote Originally Posted by stevesmi View Post
    this is a nice log. a lot of people are gonna enjoy this one including me
    Thanks for the support. Looking forward to the bros feedback.
    Can you open the edit function for me so if i mess up I can fix it so that i am accurate?

  5. #5
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    you are making a wise choice using domestic supply products

    they are gonna power this cycle
    Domestic-Supply.com Team

  6. #6
    NPC Champion Npcclassicphysique champ's Avatar
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    Quote Originally Posted by s.gentz View Post
    As requested in my TD thread here is the log for a bulking phase going into my first show early next year. I'm hoping to put 8lbs or so of good tissue on. I would end up around 188-190 on stage i think. This is new to me so it will be an experiment to see where i get and where I would need work in the future.
    I am currently 194 up from 182 a month or so ago. Pics below. Don't blast me for being as little doughy. Had a few weeks of building food in with some way above planned cals days and high carbs as I was dieting and low carb for quite a while and was just enjoying eating what I wanted for a while. Pics were taken this morning after meal1. Light was also sub par. Abs are gone and legs starting to look much less detailed.

    16 week cycle
    EQ 900mg/wk split monday and thursday
    test 750mg/wk split monday and thursday
    6iu growth daily split morging and evening
    Aromison 12.5mg eod for now
    Revive supps liver, kidney, and lipid support

    Diet
    Currently around 2400 cals up from 1800. Building them back in slowly as this seems to work best for my body. I anticipate being 3000-3500cals over the coming weeks. Typical diet below. Macros are currently P205/C300/F43
    Meal1-1 cup egg beaters/1 whole egg/4 slices Ezekiel toast
    Meal2-2 cups rice/6oz chicken breast
    Meal3-2 cups rice/6oz chicken breast
    Meal4- Protein shake
    Meal5-2 cups rice/6oz chicken breast
    Meal6- Protein shake

    Training
    Currently training 6 days per week. This will most likely not change.
    Monday-chest
    Tuesday-bicps/hams
    Wednesday- back
    Thursday-Triceps/quads
    Friday-Shoulders
    Saturday-legs/lagging body parts
    Cardio 15-30 mins daily split between fasted in the morning and after training. Easy walk on incline treadmill

    Let me know if there is other info you wanna see. I'm going to try to post daily food and training with occasional pics.
    Click image for larger version. 

Name:	IMG_0477.jpg 
Views:	65 
Size:	13.5 KB 
ID:	14110
    Click image for larger version. 

Name:	IMG_0478.jpg 
Views:	49 
Size:	13.2 KB 
ID:	14111
    sweet log and I like your shape you have a great chest and good pump

    lets keep this log going strong and pumped

  7. #7
    EVO V.I.P. BodyMonster34's Avatar
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    bro nice workout split
    Best source is https://www.napsgear.org/


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  8. #8
    V.I.P. ceo's Avatar
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    bros you lookin good and strong respect

  9. #9
    EVO V.I.P. ROIDDERS's Avatar
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    training log is good power to you

  10. #10
    Top 5 Jr. USA Lt/hvy weight Quadsweep's Avatar
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    oh great I was waiting for you to post up
    subbed
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