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proud of you sgentz, you are doing great
She would never. She knows better.
She always gets a couple bites!
7/21/2024
Weight 212.7lbs.
Food-?
Meal1-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal2- 2.5oz ground turkey/2.5oz ground beef/130g rice
Meal3-2.5oz ground turkey/2.5oz ground beef/130g rice
Intra WO drink-40g carbs(not in macro totals)
Meal4-Post WO shake
Meal5-Not sure yet. May go for sushi
Meal6-Shake
Chest2- John Meadows High Evolutionary
All sets are working sets
DB row-100x13x2sets
Seated cable row-160x10x2sets
Cable pullover-140x10x2sets
Wide grip stretch pulldown-140x10x2sets
Lying DB row-60x12x2sets
Standing calves-200x30x2sets
Cardio
20min TMpost WO
Supps/Meds
12g fish oil daily
30g fiber daily on top of food fiber-Fiber is back in 7/20
5mg Cialis daily
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
15g glutamine post WO
Notes
Didn't feel great in the gym today. Sleep has been shit the last couple nights prob due to not having the AC on and being a little hotter than I would like. This will change tonight!! Back to the ice box!!!
Weight is still dropping almost daily.
Pics
None Today
Weight 212.7lbs.
Food-?
Meal1-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal2- 2.5oz ground turkey/2.5oz ground beef/130g rice
Meal3-2.5oz ground turkey/2.5oz ground beef/130g rice
Intra WO drink-40g carbs(not in macro totals)
Meal4-Post WO shake
Meal5-Not sure yet. May go for sushi
Meal6-Shake
Chest2- John Meadows High Evolutionary
All sets are working sets
DB row-100x13x2sets
Seated cable row-160x10x2sets
Cable pullover-140x10x2sets
Wide grip stretch pulldown-140x10x2sets
Lying DB row-60x12x2sets
Standing calves-200x30x2sets
Cardio
20min TMpost WO
Supps/Meds
12g fish oil daily
30g fiber daily on top of food fiber-Fiber is back in 7/20
5mg Cialis daily
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
15g glutamine post WO
Notes
Didn't feel great in the gym today. Sleep has been shit the last couple nights prob due to not having the AC on and being a little hotter than I would like. This will change tonight!! Back to the ice box!!!
Weight is still dropping almost daily.
Pics
None Today
Burgers and a salad sound like a great meal. Especially in summer for me when I can get the BBQ out.
Ended up going for sushi for dinner. Usually I eat four rolls and a few bites of my wife’s. Today I wasn’t even able to finish three rolls! GLP’s are nuts!
How many weeks you going on the GLP?
Just started my third today.
Prob do 12 or so.
That’s my plan as well. Last run I made it to week 14 before I pulled the plug.
@s.gentz sushi dinner is nice man
would be great to see pics of it, I saw @Boxcutter had sushi pics a week+ ago but it had some fake crab , you didnt eat fake crab right man?fiber is back, you doing 2 tbsp of psyllium?
when you going to fix your AC for sleep?
I don’t eat fake or real crab. I’m allergic to shellfish. Hen I get sushi I just like spicy tuna and spicy salmon. I don’t like the rolls with all that shit on them. I’m simple.@s.gentz sushi dinner is nice man
fiber is back, you doing 2 tbsp of psyllium?
when you going to fix your AC for sleep?
Fiber is back in. Back to 30g daily now morning and night.
AC is working we just had it off as it’s been a little cooler here the last few days but it’s gonna be hot again so it’s back on.
Also changed a setting on my cpap. I took off the ramp up so it just goes to the max right away. Sometimes when I get up to use the bathroom at night and put it back in it would start at the low setting and I would struggle a little for air and it would make it hard to fall asleep. Problem solved
Last edited:
@s.gentz happy your fiber is back manI don’t eat fake or real crab. I’m allergic to shellfish. Hen I get sushi I just like spicy tuna and spicy salmon. I don’t like the rolls with all that shit on them. I’m simple.
Fiber is back in. Back to 30g daily now morning and night.
AC is working we just had it off as it’s been a little cooler here the last few days but it’s gonna be hot again so it’s back on.
Also changed a setting on my cpap. I took off the ramp up so it just goes to the max right away. Sometimes when I get up to use the bathroom at night and put it back in it would start at the low setting and I would struggle a little for air and it would make it hard to fall asleep. Problem solved
on the sushi, just make sure to eat pumpkin seeds after so less parasite chance, I do that always after sushi cheat meals man
fiber back NICE have my support, dont forget the liquids more water
Diet is on point brother! Hopefully the sleep will improve with a cooler temperature. I’m the exact same, I need it frigid to sleep well.
All good now. Was like an ice box in there last night. Slept great. Guess the AC will just remain on now.
Food looks fire!
7/22/2024
Weight 212.7lbs.
Food-2023cal/198c/208p/46f
Meal1-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal2- 2.5oz ground turkey/2.5oz ground beef/130g rice
Meal3-2.5oz ground turkey/2.5oz ground beef/130g rice
Intra WO drink-40g carbs(not in macro totals)
Meal4-Post WO shake
Meal5-1c egg whites/3 slices Ezekiel toast/1 slice no fat cheese
Meal6-Shake
Arms- John Meadows High Evolutionary
All sets are working sets
Standing EZ bar drag curls-20x18x3sets
DB preacher curls-30x13x3sets
Cable curl-40x18x3sets
Cable tricep pushdown-140x15x2sets
V handle pressdown-140x15x2sets
JM Press-135x10x3sets
DB alternating curls-30x12x3sets
Cardio
20min TMpost WO
Supps/Meds
12g fish oil daily
30g fiber daily on top of food fiber-Fiber is back in 7/20
5mg Cialis daily
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
15g glutamine post WO
Notes
Last WO for a few days. Have to travel for work.
Pics
None Today
Weight 212.7lbs.
Food-2023cal/198c/208p/46f
Meal1-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal2- 2.5oz ground turkey/2.5oz ground beef/130g rice
Meal3-2.5oz ground turkey/2.5oz ground beef/130g rice
Intra WO drink-40g carbs(not in macro totals)
Meal4-Post WO shake
Meal5-1c egg whites/3 slices Ezekiel toast/1 slice no fat cheese
Meal6-Shake
Arms- John Meadows High Evolutionary
All sets are working sets
Standing EZ bar drag curls-20x18x3sets
DB preacher curls-30x13x3sets
Cable curl-40x18x3sets
Cable tricep pushdown-140x15x2sets
V handle pressdown-140x15x2sets
JM Press-135x10x3sets
DB alternating curls-30x12x3sets
Cardio
20min TMpost WO
Supps/Meds
12g fish oil daily
30g fiber daily on top of food fiber-Fiber is back in 7/20
5mg Cialis daily
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
15g glutamine post WO
Notes
Last WO for a few days. Have to travel for work.
Pics
None Today
@s.gentz good updates so far.........
Diet is top notch as usual. Nice workout too! Love the drag curls.
He is a machine when it comes to eating.
@s.gentz protein a bit low today bro
but you have 2 shakes you sure it wasnt higher?how far you travelling for work bro?
I use both TUDCA and NAC year round. Very strong guard for your liver. NAC is so strong lots of kids take it before they go out drinking and you can drink twice as much. Its good for hangovers. It actually breaks down the byproduct of when you drink. Acetylhyde or something like that.
I see we both love eggs.
Looks so good
Travelling for work can suck but if you plan ahead for meals, etc. it helps a lot.
the EZ bars are good, they hit different angles
Your updates are always on point
You got to be machine like in your planning and eating imo it is the only way for true success.
7/22/2024
Weight 210.7lbs.
Food-2085cal/140c/266p/51f
Meal1-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal2- Shake
Meal3-2.5oz ground turkey/2.5oz ground beef/130g rice
Intra WO drink-40g carbs(not in macro totals)
Meal4-Post WO shake
Meal5-2.5oz ground turkey/2.5oz ground beef/130g rice
Meal6-Shake
Chest1- John Meadows High Evolutionary
All sets are working sets
Flat DB press-90x15/90x14
Arsenal incline press-230x8x230x7/BO 130 to failure
Arsenal pec deck-160x15x2sets
Arsenal pec dip-180x15x3sets
Arsenal shoulder press- Started WU set but shoulder didn't like it so skipped
Bent over DB Fly-25x25x3sets
Lying Y raise-15x15x2sets
Ab machine-100x15x3sets
Leg raises-15x1set
Cardio
20min TMpost WO
Supps/Meds
12g fish oil daily
30g fiber daily on top of food fiber
5mg Cialis daily
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
15g glutamine post WO
Notes
Ok, back at it. 7 days off from training. Did 30min treadmill cardio 1 time at the hotel. Everything except the shoulder press felt great today.
Cals are dropped to approx. 2100/day. Gonna hold it here for a while. I prob won't need to drop any lower. Ate way less on vaca(except for the 2 bags of pretzels
) after each night at the hotel after the concerts.
Pics
Weight 210.7lbs.
Food-2085cal/140c/266p/51f
Meal1-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal2- Shake
Meal3-2.5oz ground turkey/2.5oz ground beef/130g rice
Intra WO drink-40g carbs(not in macro totals)
Meal4-Post WO shake
Meal5-2.5oz ground turkey/2.5oz ground beef/130g rice
Meal6-Shake
Chest1- John Meadows High Evolutionary
All sets are working sets
Flat DB press-90x15/90x14
Arsenal incline press-230x8x230x7/BO 130 to failure
Arsenal pec deck-160x15x2sets
Arsenal pec dip-180x15x3sets
Arsenal shoulder press- Started WU set but shoulder didn't like it so skipped
Bent over DB Fly-25x25x3sets
Lying Y raise-15x15x2sets
Ab machine-100x15x3sets
Leg raises-15x1set
Cardio
20min TMpost WO
Supps/Meds
12g fish oil daily
30g fiber daily on top of food fiber
5mg Cialis daily
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
15g glutamine post WO
Notes
Ok, back at it. 7 days off from training. Did 30min treadmill cardio 1 time at the hotel. Everything except the shoulder press felt great today.
Cals are dropped to approx. 2100/day. Gonna hold it here for a while. I prob won't need to drop any lower. Ate way less on vaca(except for the 2 bags of pretzels
) after each night at the hotel after the concerts.Pics
@s.gentz welcome back bro7/22/2024
Weight 210.7lbs.
Food-2085cal/140c/266p/51f
Meal1-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal2- Shake
Meal3-2.5oz ground turkey/2.5oz ground beef/130g rice
Intra WO drink-40g carbs(not in macro totals)
Meal4-Post WO shake
Meal5-2.5oz ground turkey/2.5oz ground beef/130g rice
Meal6-Shake
Chest1- John Meadows High Evolutionary
All sets are working sets
Flat DB press-90x15/90x14
Arsenal incline press-230x8x230x7/BO 130 to failure
Arsenal pec deck-160x15x2sets
Arsenal pec dip-180x15x3sets
Arsenal shoulder press- Started WU set but shoulder didn't like it so skipped
Bent over DB Fly-25x25x3sets
Lying Y raise-15x15x2sets
Ab machine-100x15x3sets
Leg raises-15x1set
Cardio
20min TMpost WO
Supps/Meds
12g fish oil daily
30g fiber daily on top of food fiber
5mg Cialis daily
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
15g glutamine post WO
Notes
Ok, back at it. 7 days off from training. Did 30min treadmill cardio 1 time at the hotel. Everything except the shoulder press felt great today.
Cals are dropped to approx. 2100/day. Gonna hold it here for a while. I prob won't need to drop any lower. Ate way less on vaca(except for the 2 bags of pretzels
Pics
View attachment 45838View attachment 45839View attachment 45840View attachment 45841View attachment 45842
we missed you in the EVO family, so great to have you update usyou're the real deal, LOVE the concert pics, last one I saw was looking at the vids from @dominion7 he was at the 'eyes wide open' guys concert if i recall correctly, i never get to go so i just look at the pics haha
awesome training , you sore or alright?
I’m good. Everything but shoulder press was great today. Awesome chest pump. Sometimes a week off has many benefits. We will see how the calorie drop goes. Today was the first day. Shits gettin real now!!@s.gentz welcome back bro
you're the real deal, LOVE the concert pics, last one I saw was looking at the vids from @dominion7 he was at the 'eyes wide open' guys concert if i recall correctly, i never get to go so i just look at the pics haha
awesome training , you sore or alright?
I’m a big fan of jazz. I like classical but don’t listen much. I should start though. My father was really into it. Phish is the band I go to see a couple times per year. They def come from a jazz/blues background. Put on an amazing show. Check out some YouTube from Mohegan sun. That’s the show I was just at.
You would get along well with my dad. He loves classical.
Keep up the log! I enjoy following!!
Yeah most artists out there now suck.
Everyone in the whole place was dancing but it's not aggressive.
They film and stream all of their shows. They have an extensive live archive rivaled only by the Grateful Dead.
Felt great!
giving your body a little break can go a long way
you continue to succeed
you continue to succeed
bro go to country music instead
that music sucks!
that music sucks!
It gonna happen. Country music ain’t country anymore. It’s crappy pop.
I try to catch phish and dead and company every year if I can. Usually end up being a nice few days away with my good friend.
7/29/2024
Weight 209.8lbs.
Food-2085cal/140c/266p/51f
Meal1-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal2- Shake
Meal3-2.5oz ground turkey/2.5oz ground beef/130g rice
Intra WO drink-40g carbs(not in macro totals)
Meal4-Post WO shake
Meal5-2.5oz ground turkey/2.5oz ground beef/130g rice
Meal6-Shake
Back- John Meadows High Evolutionary
All sets are working sets
Single arm bent over DB row-100x12x2sets
Seated cable row-160x10x2sets
Cable pullover-140x10x2sets
Mid grip stretch pulldown-170x10x2sets
Lying DB row-60x11x2sets
Standing calves-200x30x2sets
Cardio
25min TMpost WO
Supps/Meds
12g fish oil daily
30g fiber daily on top of food fiber
5mg Cialis daily
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
15g glutamine post WO
Notes
Hit the same reps/weights that I did 2 weeks ago so no adverse outcomes from the week off. Felt great. Prob could have pushed a bit harder.
Pics
None today
Weight 209.8lbs.
Food-2085cal/140c/266p/51f
Meal1-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal2- Shake
Meal3-2.5oz ground turkey/2.5oz ground beef/130g rice
Intra WO drink-40g carbs(not in macro totals)
Meal4-Post WO shake
Meal5-2.5oz ground turkey/2.5oz ground beef/130g rice
Meal6-Shake
Back- John Meadows High Evolutionary
All sets are working sets
Single arm bent over DB row-100x12x2sets
Seated cable row-160x10x2sets
Cable pullover-140x10x2sets
Mid grip stretch pulldown-170x10x2sets
Lying DB row-60x11x2sets
Standing calves-200x30x2sets
Cardio
25min TMpost WO
Supps/Meds
12g fish oil daily
30g fiber daily on top of food fiber
5mg Cialis daily
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
15g glutamine post WO
Notes
Hit the same reps/weights that I did 2 weeks ago so no adverse outcomes from the week off. Felt great. Prob could have pushed a bit harder.
Pics
None today
@s.gentz you are smart not to overpush when back anyway bro
did you mod the fiber to 15 grams or you staying steady at 30?high protein low carbs == pERFECT
Im at 30g supplemented. Diet will pretty much remain here until I’m done. Just raised protein and dropped cals to around 2000. May do a carb refeed once a week or so if I feel I need it but all good right now.@s.gentz you are smart not to overpush when back anyway bro
high protein low carbs == pERFECT
That week off probably did your body wonders recovery wise. Probably a nice CNS reboot. Love that you can step back in like you never missed a beat. That’s true commitment, love it bro
Today is legs so we will see about that!!
7/31/2024
Weight 207.8lbs.
Food-2085cal/140c/266p/51f
Meal1-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal2- Shake
Meal3-2.5oz ground turkey/2.5oz ground beef/130g rice
Meal4-Post WO shake
Meal5-2.5oz ground turkey/2.5oz ground beef/130g rice
Meal6-Shake
Legs- John Meadows High Evolutionary
All sets are working sets
HS lying leg curls-125x12x3sets plus drops
HS Leg extensions-175x12x4sets plus drops
HS squat press-350x5x5x3sets-Brutal!
DB stiff leg deads-85x10x3sets
Bulgarian splits-Skipped it. Was destroyed.
Cardio
30min TM post WO
Supps/Meds
12g fish oil daily
30g fiber daily on top of food fiber
5mg Cialis daily
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
15g glutamine post WO
Notes
I gotta say leg day is the one you really feel when you take a week off. Was fucking brutal today!!!
Cardio up to 30min. treadmill or 15min stairs going forward. Weight is dropping steady now. Just gonna ride these macros out for the next month or two. Will be adding in cardazol and ostazol next week once it arrives. I have not used these products yet but i hear good things. We will see.
Pics
None today
Weight 207.8lbs.
Food-2085cal/140c/266p/51f
Meal1-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal2- Shake
Meal3-2.5oz ground turkey/2.5oz ground beef/130g rice
Meal4-Post WO shake
Meal5-2.5oz ground turkey/2.5oz ground beef/130g rice
Meal6-Shake
Legs- John Meadows High Evolutionary
All sets are working sets
HS lying leg curls-125x12x3sets plus drops
HS Leg extensions-175x12x4sets plus drops
HS squat press-350x5x5x3sets-Brutal!
DB stiff leg deads-85x10x3sets
Bulgarian splits-Skipped it. Was destroyed.
Cardio
30min TM post WO
Supps/Meds
12g fish oil daily
30g fiber daily on top of food fiber
5mg Cialis daily
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
15g glutamine post WO
Notes
I gotta say leg day is the one you really feel when you take a week off. Was fucking brutal today!!!
Cardio up to 30min. treadmill or 15min stairs going forward. Weight is dropping steady now. Just gonna ride these macros out for the next month or two. Will be adding in cardazol and ostazol next week once it arrives. I have not used these products yet but i hear good things. We will see.
Pics
None today
@s.gentz leg day is brutal bro
especially with all the cardio, you're steadyyou pushing it hard, like the truth on legs SQUAT PRESS!
Yes, i do!!! Ascending the stairs was difficult this morning.
I'm going to have to try ground turkey I haven't had it in a while
8/1/2024
Weight 207.8lbs.
Food-2085cal/140c/266p/51f
Meal1-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal2- Shake
Meal3-2.5oz ground turkey/2.5oz ground beef/130g rice
Meal4-Post WO shake
Meal5-2.5oz ground turkey/2.5oz ground beef/130g rice
Meal6-Shake
Arms- John Meadows High Evolutionary
All sets are working sets
Straight bar curls-50x10/60x15x3sets
DB preacher-25x15x3sets
Prime cable curl-40x10/35x9/30x10-The quick rest periods caught up with me on this one.
Reverse grip tricep extension-120x15x3sets
Rope extensions-100x10x3sets plus partials each set
JM press-135x12x3sets-this one was also difficult. Arms were super pumped.
Cardio
30min TM post WO
Supps/Meds
12g fish oil daily
30g fiber daily on top of food fiber
5mg Cialis daily
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
15g glutamine post WO
Notes
All sets were fast today with very little rest between. I may adjust my split to 4 days starting next week for the duration of the diet and move to higher volume/lighter load. Think it's smarter for the body when cals are low. Def felt the cal decrease today. Also filled my intra shaker with water and walked out the door without adding the intra WO!! Super busy today. A lot going on.
Down a belt loop today!!
Pics
None today
Weight 207.8lbs.
Food-2085cal/140c/266p/51f
Meal1-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal2- Shake
Meal3-2.5oz ground turkey/2.5oz ground beef/130g rice
Meal4-Post WO shake
Meal5-2.5oz ground turkey/2.5oz ground beef/130g rice
Meal6-Shake
Arms- John Meadows High Evolutionary
All sets are working sets
Straight bar curls-50x10/60x15x3sets
DB preacher-25x15x3sets
Prime cable curl-40x10/35x9/30x10-The quick rest periods caught up with me on this one.
Reverse grip tricep extension-120x15x3sets
Rope extensions-100x10x3sets plus partials each set
JM press-135x12x3sets-this one was also difficult. Arms were super pumped.
Cardio
30min TM post WO
Supps/Meds
12g fish oil daily
30g fiber daily on top of food fiber
5mg Cialis daily
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
15g glutamine post WO
Notes
All sets were fast today with very little rest between. I may adjust my split to 4 days starting next week for the duration of the diet and move to higher volume/lighter load. Think it's smarter for the body when cals are low. Def felt the cal decrease today. Also filled my intra shaker with water and walked out the door without adding the intra WO!!
Super busy today. A lot going on.Down a belt loop today!!
Pics
None today
LevButlerov
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Head Moderator
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@s.gentz adjusting split to 4 days might help too8/1/2024
Weight 207.8lbs.
Food-2085cal/140c/266p/51f
Meal1-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal2- Shake
Meal3-2.5oz ground turkey/2.5oz ground beef/130g rice
Meal4-Post WO shake
Meal5-2.5oz ground turkey/2.5oz ground beef/130g rice
Meal6-Shake
Arms- John Meadows High Evolutionary
All sets are working sets
Straight bar curls-50x10/60x15x3sets
DB preacher-25x15x3sets
Prime cable curl-40x10/35x9/30x10-The quick rest periods caught up with me on this one.
Reverse grip tricep extension-120x15x3sets
Rope extensions-100x10x3sets plus partials each set
JM press-135x12x3sets-this one was also difficult. Arms were super pumped.
Cardio
30min TM post WO
Supps/Meds
12g fish oil daily
30g fiber daily on top of food fiber
5mg Cialis daily
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
15g glutamine post WO
Notes
All sets were fast today with very little rest between. I may adjust my split to 4 days starting next week for the duration of the diet and move to higher volume/lighter load. Think it's smarter for the body when cals are low. Def felt the cal decrease today. Also filled my intra shaker with water and walked out the door without adding the intra WO!!
Down a belt loop today!!
Pics
None today
low calories for sure but at least high protein bro
Right now I’m five days but my fifth day is just a body part focus day but I’ve already trained it that week so if I just drop a day I really don’t even need to change anything. I’ll just get less volume for a specific muscle for that week.@s.gentz adjusting split to 4 days might help too
low calories for sure but at least high protein bro
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
@s.gentz long term dedication is that key and you have it
i really like your log, you always on top of it
Awesome work you will feel it for sure!
Absolutely true. Miss legs for a week, next week is going to be torture!
8/2/2024
Weight 207.2lbs.
Food-2085cal/140c/266p/51f
Meal1-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal2- Shake
Meal3-2.5oz ground turkey/2.5oz ground beef/130g rice
Meal4-Post WO shake
Meal5-2.5oz ground turkey/2.5oz ground beef/130g rice
Meal6-Shake
Chest2- John Meadows High Evolutionary
All sets are working sets
Cybex converging press-190x10/180x10/170x9-All sets hold in the stretch
Arsenal Pec deck-170x15x3sets
Low to high cable fly-30x15x3sets
deficit push ups-13/11-hold in the stretch
Reverse pec deck-130x15x4sets
Ab Machine-100x15x2sets
Leg raises-15x2sets
Cardio
30min TM post WO
Supps/Meds
12g fish oil daily
30g fiber daily on top of food fiber
5mg Cialis daily
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
15g glutamine post WO
Notes
Was a burner today. Holds on the pressing movements and short breaks. Weight still coming down nicely and strength is still up! Feelin great for low cals/carbs!
Another week down! Have a great weekend everyone.
Pics
May 2024-224.5lbs end of bulk
August 2, 2024-207.2lbs
Weight 207.2lbs.
Food-2085cal/140c/266p/51f
Meal1-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal2- Shake
Meal3-2.5oz ground turkey/2.5oz ground beef/130g rice
Meal4-Post WO shake
Meal5-2.5oz ground turkey/2.5oz ground beef/130g rice
Meal6-Shake
Chest2- John Meadows High Evolutionary
All sets are working sets
Cybex converging press-190x10/180x10/170x9-All sets hold in the stretch
Arsenal Pec deck-170x15x3sets
Low to high cable fly-30x15x3sets
deficit push ups-13/11-hold in the stretch
Reverse pec deck-130x15x4sets
Ab Machine-100x15x2sets
Leg raises-15x2sets
Cardio
30min TM post WO
Supps/Meds
12g fish oil daily
30g fiber daily on top of food fiber
5mg Cialis daily
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
15g glutamine post WO
Notes
Was a burner today. Holds on the pressing movements and short breaks. Weight still coming down nicely and strength is still up! Feelin great for low cals/carbs!
Another week down! Have a great weekend everyone.
Pics
May 2024-224.5lbs end of bulk
August 2, 2024-207.2lbs
LevButlerov
Veteran Mod
Head Moderator
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EVO V.I.P.
Domestic-Supply.com
@s.gentz you're looking bigger and stronger, arms bigger and shoulders bigger, legs THICK wow you've grown bro
protein staying very higher, closer to 300
burner day for sure, you pumped it hard
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