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Veteran Log S.Gentz 2024 Cut-Recomp Log

s.gentz said:
9/12/2024
Weight 195.1lbs.
Food-?
Meal1-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal2- Shake
Meal3-Core life spicy thai chicken and rice noodle bowl/2.5oz extra chicken
Meal4-3 slices cauliflower pizza/small salad

Back- Deload Week
Arsenal chest supported row-30x15x4sets
Narrow grip stretch pulldown-100x15x4sets
Reverse pec deck-100x15x4sets

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
Ostazol/Cardazol pre WO

Notes
Low weight/slow reps today. Actually felt really good.

Pics
None Today
Click to expand...
@s.gentz Good consistency bro....keep it up.........
 
9/13/2024
Weight 194.5lbs.
Food-?
Meal1-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal2- Blueberry Muffin Pre WO
Meal3-Half Chicken/Pork burnt ends
Meal4-Turkey sandwich

Arms- Deload Week
Cable curl-80x15x4sets
Rope tricep pushdown-100x15x4sets
SS EZ bar curl/EZ bar reverse curl-50x15/30x15x4sets ach
Tricep extension machine-50x15x4sets

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
Ostazol/Cardazol pre WO

Notes
Just kept it light and short today.

Pics
IMG_0734.webp
 
s.gentz said:
9/13/2024
Weight 194.5lbs.
Food-?
Meal1-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal2- Blueberry Muffin Pre WO
Meal3-Half Chicken/Pork burnt ends
Meal4-Turkey sandwich

Arms- Deload Week
Cable curl-80x15x4sets
Rope tricep pushdown-100x15x4sets
SS EZ bar curl/EZ bar reverse curl-50x15/30x15x4sets ach
Tricep extension machine-50x15x4sets

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
Ostazol/Cardazol pre WO

Notes
Just kept it light and short today.

PicsView attachment 51990
Click to expand...
lol I shouldn't have checked your LOG with AM cardio now I'm hungry and walking @s.gentz :)
nice light day but the meal is something I really want
 
Good work
 
9/16/2024
Weight 194.4lbs.
Food-2130cal/256P/211C/24F
Meal1-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz chicken breast/200g sweet potato
Meal3-4oz chicken breast/200g sweet potato
50g carb intra not in totals
Meal4-Shake post WO
Mael5-4oz chicken breast/200g sweet potato
Meal6-Shake

Push-RP Hypertrophy 6 week Arm Focused
All sets are work sets
Flat DB press-90x8x2sets
Smith incline press-180x7/180x6 plus 135BO
SS Pec deck/Pushups-150x12/150x9//15 x 2sets;
BB upright row-70x15x3sets
Reverse Pec deck-100x15x3sets
Three way raise-15x30x3sets

Cardio
20min 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
Ostazol/Cardazol pre WO

Notes
Back at it. Cals will slowly come up. Tren is out. Test stays at 300mg/wk. Gonna run this about 10 weeks and then start building again.

Pics
None today
 
s.gentz said:
9/16/2024
Weight 194.4lbs.
Food-2130cal/256P/211C/24F
Meal1-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz chicken breast/200g sweet potato
Meal3-4oz chicken breast/200g sweet potato
50g carb intra not in totals
Meal4-Shake post WO
Mael5-4oz chicken breast/200g sweet potato
Meal6-Shake

Push-RP Hypertrophy 6 week Arm Focused
All sets are work sets
Flat DB press-90x8x2sets
Smith incline press-180x7/180x6 plus 135BO
SS Pec deck/Pushups-150x12/150x9//15 x 2sets;
BB upright row-70x15x3sets
Reverse Pec deck-100x15x3sets
Three way raise-15x30x3sets

Cardio
20min 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
Ostazol/Cardazol pre WO

Notes
Back at it. Cals will slowly come up. Tren is out. Test stays at 300mg/wk. Gonna run this about 10 weeks and then start building again.

Pics
None today
Click to expand...
I see you back, perfect as always you're slowly gaining into it @s.gentz , protein back up perfect
test 300mgs thats sports TRT+ perfect actually for you as well :)
 
RoidRage69 said:
It's amazing how bad Tren wrecks the cardiovascular system. My RHR went up 10 points while on Tren and it has now dropped back down 10 points since stopping 10'days ago.
Click to expand...
My cardio is fine but I’ve been having stomach issues last two weeks. Could be the Tren or the tirzepatide. Not sure but both are out so hopefully all good in a few days. Been taking probiotics the last 1.5 weeks.
 
s.gentz said:
My cardio is fine but I’ve been having stomach issues last two weeks. Could be the Tren or the tirzepatide. Not sure but both are out so hopefully all good in a few days. Been taking probiotics the last 1.5 weeks.
Click to expand...
Do u have a fitness tracker or smartwatch tracking your health data? I ask because you would never even know the effects without it. I don't feel the Tren harming the cardio only seeing the data chart of RHR and change in body temp during sleep changes drastically while using it.

As far as digestion issues that is the GLP drug. Digestion and speed of gastric emptying slows down by at least 50%. Both my wife and I have to use digestive enzymes and Tums with each meal. If not your stomach feels pretty ill.
 
RoidRage69 said:
Do u have a fitness tracker or smartwatch tracking your health data? I ask because you would never even know the effects without it. I don't feel the Tren harming the cardio only seeing the data chart of RHR and change in body temp during sleep changes drastically while using it.

As far as digestion issues that is the GLP drug. Digestion and speed of gastric emptying slows down by at least 50%. Both my wife and I have to use digestive enzymes and Tums with each meal. If not your stomach feels pretty ill.
Click to expand...
I don’t have a tracker anymore. Just going off bp and hr in the morning and how I feel during cardio.
 
9/17/2024
Weight 193.7lbs.
Food-2130cal/256P/211C/24F
Meal1-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz chicken breast/200g sweet potato
Meal3-4oz chicken breast/200g sweet potato
50g carb intra not in totals
Meal4-Shake post WO
Mael5-4oz chicken breast/200g sweet potato
Meal6-Shake

Arms1-RP Hypertrophy 6 week Arm Focused
All sets are work sets
BB Curls-70x15x3sets
Prime cable curl-35x12x3sets
DB Hammer curls-25x12/25x11/25x12
Machine tricep pushdown-150x15/170x15
EZ bar overhead extension-60x12x2sets
Rope tricep extension-30x15x2sets
Machine crunch-100x15x2sets
Cardio
20min 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
Ostazol/Cardazol pre WO

Notes
Felt good to train with a reasonable amount of carbs on board. Feel like i'm starting to come out of the hole. Weight still dropping!!

Pics
None today
 
s.gentz said:
9/17/2024
Weight 193.7lbs.
Food-2130cal/256P/211C/24F
Meal1-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz chicken breast/200g sweet potato
Meal3-4oz chicken breast/200g sweet potato
50g carb intra not in totals
Meal4-Shake post WO
Mael5-4oz chicken breast/200g sweet potato
Meal6-Shake

Arms1-RP Hypertrophy 6 week Arm Focused
All sets are work sets
BB Curls-70x15x3sets
Prime cable curl-35x12x3sets
DB Hammer curls-25x12/25x11/25x12
Machine tricep pushdown-150x15/170x15
EZ bar overhead extension-60x12x2sets
Rope tricep extension-30x15x2sets
Machine crunch-100x15x2sets
Cardio
20min 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
Ostazol/Cardazol pre WO

Notes
Felt good to train with a reasonable amount of carbs on board. Feel like i'm starting to come out of the hole. Weight still dropping!!

Pics
None today
Click to expand...
diet is going well, if you can drop in some healthy fats to it @s.gentz :) strong again
 
LevButlerov said:
diet is going well, if you can drop in some healthy fats to it @s.gentz :) strong again
Click to expand...
Right now I have just the 30g or so from the food and the 12g from fish oil. Once I start bringing cals up more I’ll be adding in more fats. Just starting to prime the body to eat more and enjoy a little more training load.
 
s.gentz said:
Right now I have just the 30g or so from the food and the 12g from fish oil. Once I start bringing cals up more I’ll be adding in more fats. Just starting to prime the body to eat more and enjoy a little more training load.
Click to expand...
perfect :) we are here for you, EVO family love bro
 
All this food talk is making me hungry lol
 
where did you learn how to cook up all this amazing food
 
much respect man I love what you're doing here
 
9/18/2024
Weight 192.7lbs.
Food-2685cal/342P/181C/65F
Meal1-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz chicken breast/200g sweet potato
Meal3-4oz chicken breast/200g sweet potato
50g carb intra not in totals
Meal4-Shake post WO
Mael5-14oz NY strip/.5 baked potato/asperagus
Meal6-Shake

Legs-RP Hypertrophy 6 week Arm Focused
All sets are work sets
Seated leg curls-150x10x3sets
Leg extension-205x8x3sets
Hammer squat press-450x8x3sets
Reverse hyper-BW+25x15x3sets

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
Ostazol/Cardazol pre WO

Notes
Pretty good leg WO today. Will start increasing volume soon

Pics
IMG_0749.webp
IMG_0750.webp
 
Doing great as usual
 
s.gentz said:
9/18/2024
Weight 192.7lbs.
Food-2685cal/342P/181C/65F
Meal1-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz chicken breast/200g sweet potato
Meal3-4oz chicken breast/200g sweet potato
50g carb intra not in totals
Meal4-Shake post WO
Mael5-14oz NY strip/.5 baked potato/asperagus
Meal6-Shake

Legs-RP Hypertrophy 6 week Arm Focused
All sets are work sets
Seated leg curls-150x10x3sets
Leg extension-205x8x3sets
Hammer squat press-450x8x3sets
Reverse hyper-BW+25x15x3sets

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
Ostazol/Cardazol pre WO

Notes
Pretty good leg WO today. Will start increasing volume soon

Pics
View attachment 53047View attachment 53048
Click to expand...
Dang that steak n potato looks yummy!😋
 
9/19/2024
Weight 193.5lbs.
Food-2130cal/265P/211C/24F
Meal1-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz chicken breast/200g sweet potato
Meal3-4oz chicken breast/200g sweet potato
50g carb intra not in totals
Meal4-Shake post WO
Mael5-4oz chicken breast/200g sweet potato
Meal6-Shake

Back-RP Hypertrophy 6 week Arm Focused
All sets are work sets
Hammer single arm high pull-135x10x2sets
BB bent over row-185x7x2sets
Underhand pulldown-140x8x2sets
Cable pullover-110x10x2sets
DB lying incline row-55x10x2sets-gonna replace these i think. Give me a suggestion. Maybe a close grip pull instead?
Arsenal Standing calves-200x30x2sets

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
Ostazol/Cardazol pre WO

Notes
BB bent overs were tough. Haven't done these in years.

Pics
None today
 
s.gentz said:
9/18/2024
Weight 192.7lbs.
Food-2685cal/342P/181C/65F
Meal1-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz chicken breast/200g sweet potato
Meal3-4oz chicken breast/200g sweet potato
50g carb intra not in totals
Meal4-Shake post WO
Mael5-14oz NY strip/.5 baked potato/asperagus
Meal6-Shake

Legs-RP Hypertrophy 6 week Arm Focused
All sets are work sets
Seated leg curls-150x10x3sets
Leg extension-205x8x3sets
Hammer squat press-450x8x3sets
Reverse hyper-BW+25x15x3sets

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
Ostazol/Cardazol pre WO

Notes
Pretty good leg WO today. Will start increasing volume soon

Pics
View attachment 53047View attachment 53048
Click to expand...

s.gentz said:
9/19/2024
Weight 193.5lbs.
Food-2130cal/265P/211C/24F
Meal1-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz chicken breast/200g sweet potato
Meal3-4oz chicken breast/200g sweet potato
50g carb intra not in totals
Meal4-Shake post WO
Mael5-4oz chicken breast/200g sweet potato
Meal6-Shake

Back-RP Hypertrophy 6 week Arm Focused
All sets are work sets
Hammer single arm high pull-135x10x2sets
BB bent over row-185x7x2sets
Underhand pulldown-140x8x2sets
Cable pullover-110x10x2sets
DB lying incline row-55x10x2sets-gonna replace these i think. Give me a suggestion. Maybe a close grip pull instead?
Arsenal Standing calves-200x30x2sets

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
Ostazol/Cardazol pre WO

Notes
BB bent overs were tough. Haven't done these in years.

Pics
None today
Click to expand...
@s.gentz your training is good you're back in full training I see :) nice
want to comment on your steak a bit more rare if you can haha
 
s.gentz said:
I was juggling three steaks at different temps and mine had to rest a little too long. Was really good though but a little more done than I’d prefer.
Click to expand...
steak is my fav bro :)
 
s.gentz said:
9/19/2024
Weight 193.5lbs.
Food-2130cal/265P/211C/24F
Meal1-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz chicken breast/200g sweet potato
Meal3-4oz chicken breast/200g sweet potato
50g carb intra not in totals
Meal4-Shake post WO
Mael5-4oz chicken breast/200g sweet potato
Meal6-Shake

Back-RP Hypertrophy 6 week Arm Focused
All sets are work sets
Hammer single arm high pull-135x10x2sets
BB bent over row-185x7x2sets
Underhand pulldown-140x8x2sets
Cable pullover-110x10x2sets
DB lying incline row-55x10x2sets-gonna replace these i think. Give me a suggestion. Maybe a close grip pull instead?
Arsenal Standing calves-200x30x2sets

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
Ostazol/Cardazol pre WO

Notes
BB bent overs were tough. Haven't done these in years.

Pics
None today
Click to expand...
@s.gentz good job bro.....
 
any special plans for the weekend?
 
Man you make some delicious look in meals making me hungry
 
looks like you're getting in some good protein I like it
 
I want to see you keep pushing into the weekend
 
9/23/2024
Weight 193.5lbs.
Food-2130cal/265P/211C/24F
Meal1-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz chicken breast/200g sweet potato
Meal3-4oz chicken breast/200g sweet potato
50g carb intra not in totals
Meal4-Shake post WO
Mael5-4oz chicken breast/200g sweet potato
Meal6-Shake

Push-RP Hypertrophy 6 week Arm Focused
All sets are work sets
Flat DB press-90x9x2sets
Smith incline press-185x8/185x9
Pec deck-160x12x2sets
SS pushups/plate raise-BWx16/25x25x2sets
BB upright row-70x16/80x12x2sets
Reverse pec deck-105x15x3sets
Three way raise-15x30x3sets

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
Ostazol/Cardazol pre WO

Notes
Feeling great with the extra carbs back in. Great WO today. Everything felt good.
Way to much caffeine today!!! Hope sleep not affected.

Pics
IMG_0776.webp
 
s.gentz said:
9/23/2024
Weight 193.5lbs.
Food-2130cal/265P/211C/24F
Meal1-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz chicken breast/200g sweet potato
Meal3-4oz chicken breast/200g sweet potato
50g carb intra not in totals
Meal4-Shake post WO
Mael5-4oz chicken breast/200g sweet potato
Meal6-Shake

Push-RP Hypertrophy 6 week Arm Focused
All sets are work sets
Flat DB press-90x9x2sets
Smith incline press-185x8/185x9
Pec deck-160x12x2sets
SS pushups/plate raise-BWx16/25x25x2sets
BB upright row-70x16/80x12x2sets
Reverse pec deck-105x15x3sets
Three way raise-15x30x3sets

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
Ostazol/Cardazol pre WO

Notes
Feeling great with the extra carbs back in. Great WO today. Everything felt good.
Way to much caffeine today!!! Hope sleep not affected.

Pics
View attachment 53831
Click to expand...
@s.gentz you're looking as impressive as ever, very thick chest, STRONG LEGS damn I see those quads and you clearly making progress bro :) happy to see you back sharing with the EVO family
 
s.gentz said:
9/18/2024
Weight 192.7lbs.
Food-2685cal/342P/181C/65F
Meal1-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz chicken breast/200g sweet potato
Meal3-4oz chicken breast/200g sweet potato
50g carb intra not in totals
Meal4-Shake post WO
Mael5-14oz NY strip/.5 baked potato/asperagus
Meal6-Shake

Legs-RP Hypertrophy 6 week Arm Focused
All sets are work sets
Seated leg curls-150x10x3sets
Leg extension-205x8x3sets
Hammer squat press-450x8x3sets
Reverse hyper-BW+25x15x3sets

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
Ostazol/Cardazol pre WO

Notes
Pretty good leg WO today. Will start increasing volume soon

Pics
View attachment 53047View attachment 53048
Click to expand...
On it as usual brother... great looking meal
 
9/23/2024
Weight 195.5lbs.
Food-2728cal/274P/266C/62F
Meal1-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz chicken breast/200g sweet potato
Meal3-4oz chicken breast/200g sweet potato
50g carb intra not in totals
Meal4-Shake post WO
Mael5-2 spicy tuna rolls/2 spicy salmon rols

Arms1-RP Hypertrophy 6 week Arm Focused
All sets are work sets
BB curl-70x12/80x8x2sets
Preacher concentration curls-25x12x3sets
Rope hammers-50x15/70x12x2sets plus 1 drop to failure
Machine tricep extension-70x15x3sets
Machine pushdown-190x15x3sets
Cable pushdown-50x15x3sets
Machine crunch-110x15x3sets

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
Ostazol/Cardazol pre WO

Notes
Good arm pump today!!

Pics
IMG_0780.webp
 
s.gentz said:
9/23/2024
Weight 195.5lbs.
Food-2728cal/274P/266C/62F
Meal1-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz chicken breast/200g sweet potato
Meal3-4oz chicken breast/200g sweet potato
50g carb intra not in totals
Meal4-Shake post WO
Mael5-2 spicy tuna rolls/2 spicy salmon rols

Arms1-RP Hypertrophy 6 week Arm Focused
All sets are work sets
BB curl-70x12/80x8x2sets
Preacher concentration curls-25x12x3sets
Rope hammers-50x15/70x12x2sets plus 1 drop to failure
Machine tricep extension-70x15x3sets
Machine pushdown-190x15x3sets
Cable pushdown-50x15x3sets
Machine crunch-110x15x3sets

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
Ostazol/Cardazol pre WO

Notes
Good arm pump today!!

Pics
View attachment 54004
Click to expand...
wow thats a great sushi day @s.gentz after the arm pump, sushi is perfect
 
9/25/2024
Weight 195.7lbs.
Food-2130cal/265P/211C/24F
Meal1-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz chicken breast/200g sweet potato
Meal3-4oz chicken breast/200g sweet potato
50g carb intra not in totals
Meal4-Shake post WO
Mael5-4oz chicken breast/200g sweet potato
Meal6-Shake

Legs-RP Hypertrophy 6 week Arm Focused
Seated leg curls-155x10x3sets
Leg extension-210x10x3sets
Cybex squat press-540x8x3sets
Reverse hyper(glute focused)-BW+25x15xsets


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
Ostazol/Cardazol pre WO

Notes
Felt good to add a little more weight on today. Will be a slight increase in cals beginning tomorrow. Almost time to start growing again!!!

Pics
None Today
 
s.gentz said:
9/25/2024
Weight 195.7lbs.
Food-2130cal/265P/211C/24F
Meal1-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz chicken breast/200g sweet potato
Meal3-4oz chicken breast/200g sweet potato
50g carb intra not in totals
Meal4-Shake post WO
Mael5-4oz chicken breast/200g sweet potato
Meal6-Shake

Legs-RP Hypertrophy 6 week Arm Focused
Seated leg curls-155x10x3sets
Leg extension-210x10x3sets
Cybex squat press-540x8x3sets
Reverse hyper(glute focused)-BW+25x15xsets


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
Ostazol/Cardazol pre WO

Notes
Felt good to add a little more weight on today. Will be a slight increase in cals beginning tomorrow. Almost time to start growing again!!!

Pics
None Today
Click to expand...
Always the best updates on here
 
s.gentz said:
9/25/2024
Weight 195.7lbs.
Food-2130cal/265P/211C/24F
Meal1-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz chicken breast/200g sweet potato
Meal3-4oz chicken breast/200g sweet potato
50g carb intra not in totals
Meal4-Shake post WO
Mael5-4oz chicken breast/200g sweet potato
Meal6-Shake

Legs-RP Hypertrophy 6 week Arm Focused
Seated leg curls-155x10x3sets
Leg extension-210x10x3sets
Cybex squat press-540x8x3sets
Reverse hyper(glute focused)-BW+25x15xsets


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
Ostazol/Cardazol pre WO

Notes
Felt good to add a little more weight on today. Will be a slight increase in cals beginning tomorrow. Almost time to start growing again!!!

Pics
None Today
Click to expand...
195 is a good weight for you, protein staying high but a bit more and you win it @s.gentz :) waiting to see how you go up
 
LevButlerov said:
195 is a good weight for you, protein staying high but a bit more and you win it @s.gentz :) waiting to see how you go up
Click to expand...
Yeah I like being this weight. I can still lift pretty heavy. Here’s the new macro layout. Meals will be pretty much the same except switching to chicken and rice for a bit.
IMG_0786.webp
 
s.gentz said:
Yeah I like being this weight. I can still lift pretty heavy. Here’s the new macro layout. Meals will be pretty much the same except switching to chicken and rice for a bit.
View attachment 54191
Click to expand...
any chance of adding a shake to bump the protein to 300? :) @s.gentz EVO family wants to see you get the protein KING crown back
 
looking great my man good pictures
 
give us a smile you're a good-looking guy let's see those dimples
 
looking big man and I like your tasks as well
 
excellent conditioning on the update
 
your legs have improved amazingly well over the past year
 
great job on the conditioning looking fantastic
 
s.gentz said:
I’m gonna be doing two shakes a day. Protein will be around 275. Plenty.
Click to expand...
its a good start @s.gentz but if you ever have the budget +1 protein bar for a win :)
 
LevButlerov said:
its a good start @s.gentz but if you ever have the budget +1 protein bar for a win :)
Click to expand...
I have found that i don't need that much protien. 225-250g is perfect for me. Right now it's a bit higher as i am still in a recomp phase and just starting to bring cals up to begin another growth phase in a month or so.
 
You the man bro
 
s.gentz said:
9/23/2024
Weight 195.5lbs.
Food-2728cal/274P/266C/62F
Meal1-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz chicken breast/200g sweet potato
Meal3-4oz chicken breast/200g sweet potato
50g carb intra not in totals
Meal4-Shake post WO
Mael5-2 spicy tuna rolls/2 spicy salmon rols

Arms1-RP Hypertrophy 6 week Arm Focused
All sets are work sets
BB curl-70x12/80x8x2sets
Preacher concentration curls-25x12x3sets
Rope hammers-50x15/70x12x2sets plus 1 drop to failure
Machine tricep extension-70x15x3sets
Machine pushdown-190x15x3sets
Cable pushdown-50x15x3sets
Machine crunch-110x15x3sets

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
Ostazol/Cardazol pre WO

Notes
Good arm pump today!!

Pics
View attachment 54004
Click to expand...
Cannot go wrong with some sushi!
 
9/26/2024
Weight 197.8lbs.
Food-2309cal/270P/251C/24F
Meal1-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz chicken breast/200g rice
Meal3-4oz chicken breast/200g rice
50g carb intra not in totals
Meal4-Shake post WO
Mael5-4oz chicken breast/200g rice
Meal6-Shake

Back-RP Hypertrophy 6 week Arm Focused
All sets are working sets
HS single arm high row-145x10x2sets’
BB bent over row-185x6x3sets
Lat pull-140x10x2sets
Narrow lat pull-120x12x2sets
Cable pullover-115x12x2sets
Standing calves-200x30x2sets

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
Ostazol/Cardazol pre WO


Notes
Getting more comfortable with the bent over BB rows. Felt good today.
All 2 set movements(except calves) will go to 3 sets next week

Pics
None Today
 
s.gentz said:
I have found that i don't need that much protien. 225-250g is perfect for me. Right now it's a bit higher as i am still in a recomp phase and just starting to bring cals up to begin another growth phase in a month or so.
Click to expand...
thats awesome I support that would love to see how you grow with the new amount but of course we'll keep pushing you to up the protein @s.gentz :ROFLMAO: EVO family loves high protein
 
9/27/2024
Weight 198.7lbs.
Food-?
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz chicken breast/200g rice
50g carb intra not in totals
Meal3-Shake post WO
Mael4-1c egg whites/4 slices Ezekiel toast/1 slice no fat cheese
Meal5-?
Meal6- Prob a shake

Arms2-RP Hypertrophy 6 week Arm Focused
All sets are working sets
DB alternating curls-25x12x2/27.5x12/30x12
Cable EZ bar curl-90x13x2/100x12/110x10
Machine preacher-50x12/70x10x2sets
Reverse EZ bar curl-40x15x4sets
Machine tricep pusdown-190x15x3sets
Machine tricep extension-80x15x3sets
Rope pushdowns-35x13x2/35x8 plus drops
Hanging leg raises-BWx15x3sets

Cardio
20 post WO treadmill

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
Ostazol/Cardazol pre WO

Notes
Another week down!! Have a great weekend everyone!!


Pics
None Today
 
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