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Veteran Log S.Gentz 2024 Cut-Recomp Log

s.gentz said:
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
Click to expand...
@s.gentz training went all out on arms :) but meal 5 was what?
 
9/30/2024
Weight 200.1lbs.
Food-2245cals/257P/248C/24F
Meal1-1/2c egg whites/2 whole eggs/4 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
Meal5- 4oz pork shoulder/200g potato/carrots/cabbage
:smiling_face_with_tear:

Meal6- Shake

Push-RP Hypertrophy 6 week Arm Focused
All sets are working sets
DB flat press-90x10x3sets
Smith incline press-195x8/195x7/195x4 plus drop to 135xfailure
Pec deck-170x12x3sets
GS-pushups/BBshrug/plate raise-BWx15/135x15/25x15 x 3sets
Machine shoulder press-90x10/90x9
Three way raises-20x30x3sets

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
Took most movements up to 3 work sets today and def felt it!!!
Shoulder press sucked. Haven’t done this in a while. Need to commit to it and improve.


Pics
IMG_0795.webp
 
s.gentz said:
9/30/2024
Weight 200.1lbs.
Food-2245cals/257P/248C/24F
Meal1-1/2c egg whites/2 whole eggs/4 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
Meal5- 4oz pork shoulder/200g potato/carrots/cabbage
:smiling_face_with_tear:

Meal6- Shake

Push-RP Hypertrophy 6 week Arm Focused
All sets are working sets
DB flat press-90x10x3sets
Smith incline press-195x8/195x7/195x4 plus drop to 135xfailure
Pec deck-170x12x3sets
GS-pushups/BBshrug/plate raise-BWx15/135x15/25x15 x 3sets
Machine shoulder press-90x10/90x9
Three way raises-20x30x3sets

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
Took most movements up to 3 work sets today and def felt it!!!
Shoulder press sucked. Haven’t done this in a while. Need to commit to it and improve.


Pics
View attachment 54892
Click to expand...
@s.gentz thats the pork shoulder right? in the pic, looks tasty :)

on the shoulder press, I wouldnt worry about it too much, military press/shoulder press is how majority of clients of mine got injured, so slow and steady wins the race. thanks for the update love it
 
Npcclassicphysique champ said:
@s.gentz thats the pork shoulder right? in the pic, looks tasty :)

on the shoulder press, I wouldnt worry about it too much, military press/shoulder press is how majority of clients of mine got injured, so slow and steady wins the race. thanks for the update love it
Click to expand...
It was fantastic! I cooked it 6 hours in the smoker on Saturday and then cut it up and braised it for 3 more hours in the dutch oven Sunday with the potato's, carrots, onion and cabbage.
 
s.gentz said:
It was fantastic! I cooked it 6 hours in the smoker on Saturday and then cut it up and braised it for 3 more hours in the dutch oven Sunday with the potato's, carrots, onion and cabbage.
Click to expand...
thats so awesome :) love some pork shoulders but im fasting haha
 
s.gentz said:
It was fantastic! I cooked it 6 hours in the smoker on Saturday and then cut it up and braised it for 3 more hours in the dutch oven Sunday with the potato's, carrots, onion and cabbage.
Click to expand...
That looked like a crockpot meal. But smoked then Dutch. Never tried Dutch before. Love veggies cooked with roast braising fluids makes for a nice sauce gravy for the spuds. Yum😋
 
RoidRageWife said:
That looked like a crockpot meal. But smoked then Dutch. Never tried Dutch before. Love veggies cooked with roast braising fluids makes for a nice sauce gravy for the spuds. Yum😋
Click to expand...
Oh you know a nice gravy was made!!! Didn’t have any left for today’s meal though. Went with some hot sauce.
 
good effort on those reps and sets
 
perfect volume on those training workouts
 
you are looking strong as hell keep it up man
 
very nice volume and very nice different exercises
 
10/1/2024
Weight 199.5lbs.
Food-2245cals/257P/248C/24F
Meal1-1/2c egg whites/2 whole eggs/4 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
Meal5-4oz chicken breast/200g rice
Meal6- Shake

Arms1-RP Hypertrophy 6 week Arm Focused
All sets are working sets
BB curl-80x10x3sets
Seated lat bench curl-25x13x2/25x15x1
Rope hammers-80x15x3sets
JM press-185x8x3sets
V handle pressdown-130x15x3sets
Rope extension-70x12x3sets
SS Machine crunch/Hammer curls-BWx15/35xfailure x 3sets each

Cardio
25 post WO treadmill 7incline/3 speed

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
Able to push arms a bit more. Hopefully a sign of good things. Usually when i get in this situation i end up injured.
:crossed_fingers:t3:


Pics
None today
 
s.gentz said:
10/1/2024
Weight 199.5lbs.
Food-2245cals/257P/248C/24F
Meal1-1/2c egg whites/2 whole eggs/4 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
Meal5-4oz chicken breast/200g rice
Meal6- Shake

Arms1-RP Hypertrophy 6 week Arm Focused
All sets are working sets
BB curl-80x10x3sets
Seated lat bench curl-25x13x2/25x15x1
Rope hammers-80x15x3sets
JM press-185x8x3sets
V handle pressdown-130x15x3sets
Rope extension-70x12x3sets
SS Machine crunch/Hammer curls-BWx15/35xfailure x 3sets each

Cardio
25 post WO treadmill 7incline/3 speed

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
Able to push arms a bit more. Hopefully a sign of good things. Usually when i get in this situation i end up injured.
:crossed_fingers:t3:


Pics
None today
Click to expand...
Be careful and don't overdo it. Is it usually from too heavy or too much volume when u get injured? Sloppy form?
 
RoidRage69 said:
Be careful and don't overdo it. Is it usually from too heavy or too much volume when u get injured? Sloppy form?
Click to expand...
It's always on arms. I build up slow but then BOOM!!! Tendonitis or something else. Just have to push on and hope for the best. My arms are way behind IMO. Biceps are thin side to side. I don't like it.
 
s.gentz said:
It's always on arms. I build up slow but then BOOM!!! Tendonitis or something else. Just have to push on and hope for the best. My arms are way behind IMO. Biceps are thin side to side. I don't like it.
Click to expand...
IGF-1 DES in your arms and increase carbs and total cals on arm days. Do u train bi's and tri's twice per week?
 
s.gentz said:
Boiled white potatoes with a little dill are the best!!!!
Click to expand...
Funny, I see people afraid to eat potatoes because they think of french fries. Whole potatoes are a great carb source. Especially if you are eating the skin. So many different ways to season as well. And also something that is easy to add good fats to if that is part of your diet.
 
RoidRage69 said:
IGF-1 DES in your arms and increase carbs and total cals on arm days. Do u train bi's and tri's twice per week?
Click to expand...
I was thinking about adding in the DES. I’m just building carbs and cals back in now. Another few weeks of “health” and then it’s on!!! Gonna try to grow from nov1 to end of Jan. Once I get to a good place where my body wants the cals I’ll start the igf and growth again. Think I’m doing eq, low test and low deca this time with some anadrol sprinkled in now and agin when I stall on lifts.
 
Masonic Bodybuilder said:
Funny, I see people afraid to eat potatoes because they think of french fries. Whole potatoes are a great carb source. Especially if you are eating the skin. So many different ways to season as well. And also something that is easy to add good fats to if that is part of your diet.
Click to expand...
100% agree. I love potato’s.
 
s.gentz said:
I was thinking about adding in the DES. I’m just building carbs and cals back in now. Another few weeks of “health” and then it’s on!!! Gonna try to grow from nov1 to end of Jan. Once I get to a good place where my body wants the cals I’ll start the igf and growth again. Think I’m doing eq, low test and low deca this time with some anadrol sprinkled in now and agin when I stall on lifts.
Click to expand...
I wonder how u would respond to 500 grams carbs on arm day. Could be a good way to force your arms to store more glycogen.
 
s.gentz said:
I was thinking about adding in the DES. I’m just building carbs and cals back in now. Another few weeks of “health” and then it’s on!!! Gonna try to grow from nov1 to end of Jan. Once I get to a good place where my body wants the cals I’ll start the igf and growth again. Think I’m doing eq, low test and low deca this time with some anadrol sprinkled in now and agin when I stall on lifts.
Click to expand...
Before IGF I would see how you feel on food coming back in and more training :) @s.gentz
 
RoidRage69 said:
I wonder how u would respond to 500 grams carbs on arm day. Could be a good way to force your arms to store more glycogen.
Click to expand...
This would be something I would use once my body can take the higher cals. Nice big bowl of cereal after training!!!!!
 
Npcclassicphysique champ said:
Before IGF I would see how you feel on food coming back in and more training :) @s.gentz
Click to expand...
That’s the plan. Igf is a ways out yet. I’m gonna build into my next growth period slowly. I wanna try to stay lean. Compounds with be drier.
 
Npcclassicphysique champ said:
you already look REALLY good bro @s.gentz building on top of your frame will be a big win :)
Click to expand...
Appreciate that. Always can be better though. I’m hoping I can stay disciplined during the next growth phase and keep it really lean for a long period.
 
s.gentz said:
Appreciate that. Always can be better though. I’m hoping I can stay disciplined during the next growth phase and keep it really lean for a long period.
Click to expand...
im sure you can bro @s.gentz you stepped on stage so you can do this :)
just dont binge and deload into a bloat, always keep clean and strong
 
s.gentz said:
9/30/2024
Weight 200.1lbs.
Food-2245cals/257P/248C/24F
Meal1-1/2c egg whites/2 whole eggs/4 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
Meal5- 4oz pork shoulder/200g potato/carrots/cabbage
:smiling_face_with_tear:

Meal6- Shake

Push-RP Hypertrophy 6 week Arm Focused
All sets are working sets
DB flat press-90x10x3sets
Smith incline press-195x8/195x7/195x4 plus drop to 135xfailure
Pec deck-170x12x3sets
GS-pushups/BBshrug/plate raise-BWx15/135x15/25x15 x 3sets
Machine shoulder press-90x10/90x9
Three way raises-20x30x3sets

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
Took most movements up to 3 work sets today and def felt it!!!
Shoulder press sucked. Haven’t done this in a while. Need to commit to it and improve.


Pics
View attachment 54892
Click to expand...
@s.gentz That food is awesome right here!
 
10/2/2024
Weight 199.2lbs.
Food-2245cals/257P/248C/24F
Meal1-1/2c egg whites/2 whole eggs/4 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
Meal5-4oz chicken breast/200g rice
Meal6- Shake

Legs-RP Hypertrophy 6 week Arm Focused
All sets are working sets
Seated leg curl-160x10x4sets
Leg extensions-215x10x4sets
Cybex squat press-540x8x3sets
Reverse hyper-BXx17x3sets

Cardio
25 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
Felt great today. Destroyed the legs!!! Even struggled through 5 extra minutes on the mill.
Prepped some chicken thigh for meals for the next few days. Back to good food!!!!

Pics
IMG_0799.webp

IMG_0800.webp
 
s.gentz said:
10/2/2024
Weight 199.2lbs.
Food-2245cals/257P/248C/24F
Meal1-1/2c egg whites/2 whole eggs/4 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
Meal5-4oz chicken breast/200g rice
Meal6- Shake

Legs-RP Hypertrophy 6 week Arm Focused
All sets are working sets
Seated leg curl-160x10x4sets
Leg extensions-215x10x4sets
Cybex squat press-540x8x3sets
Reverse hyper-BXx17x3sets

Cardio
25 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
Felt great today. Destroyed the legs!!! Even struggled through 5 extra minutes on the mill.
Prepped some chicken thigh for meals for the next few days. Back to good food!!!!

Pics
View attachment 55270
View attachment 55271
Click to expand...
love your grill time @s.gentz like a real man :) KILLED legs and high meat PERFECT
 
s.gentz said:
10/2/2024
Weight 199.2lbs.
Food-2245cals/257P/248C/24F
Meal1-1/2c egg whites/2 whole eggs/4 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
Meal5-4oz chicken breast/200g rice
Meal6- Shake

Legs-RP Hypertrophy 6 week Arm Focused
All sets are working sets
Seated leg curl-160x10x4sets
Leg extensions-215x10x4sets
Cybex squat press-540x8x3sets
Reverse hyper-BXx17x3sets

Cardio
25 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
Felt great today. Destroyed the legs!!! Even struggled through 5 extra minutes on the mill.
Prepped some chicken thigh for meals for the next few days. Back to good food!!!!

Pics
View attachment 55270
View attachment 55271
Click to expand...
@s.gentz amazing food man........
 
10/3/2024
Weight 199.7lbs.
Food-2315cals/239P/208C/58F
Meal1-1/2c egg whites/2 whole eggs/4 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
Meal5-4oz chicken breast/sweet potato
Meal6- Shake

Back-RP Hypertrophy 6 week Arm Focused
All sets are working sets
HS single arm high row-150x10x3stes
BB bent over row-195x6x3sets
Lat pull-140x11x3sets
Narrow lat pull-130x10x3sets
Cable pullover-120x11x2sets
Standing calves-200x30x2sets

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
Starting to enjoy the BB rows. Feeling more comfortable

Pics
IMG_0802.webp
IMG_0803.webp
 
s.gentz said:
10/3/2024
Weight 199.7lbs.
Food-2315cals/239P/208C/58F
Meal1-1/2c egg whites/2 whole eggs/4 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
Meal5-4oz chicken breast/sweet potato
Meal6- Shake

Back-RP Hypertrophy 6 week Arm Focused
All sets are working sets
HS single arm high row-150x10x3stes
BB bent over row-195x6x3sets
Lat pull-140x11x3sets
Narrow lat pull-130x10x3sets
Cable pullover-120x11x2sets
Standing calves-200x30x2sets

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
Starting to enjoy the BB rows. Feeling more comfortable

Pics
View attachment 55418View attachment 55419
Click to expand...
@s.gentz objectively speaking you look MUCH bigger, legs thick, quads thick, shoulders wide and SUPER tight arms and chest :) the diet training is paying off and the log is growing :) amazing bro
 
LevButlerov said:
@s.gentz objectively speaking you look MUCH bigger, legs thick, quads thick, shoulders wide and SUPER tight arms and chest :) the diet training is paying off and the log is growing :) amazing bro
Click to expand...
Funny you say that. I was looking at pics from when I was 20lbs heavier and at 200lbs I look bigger. Guess the last bulk cycle/training block was a success.
Motivation gives me momentum!!!!
 
s.gentz said:
Funny you say that. I was looking at pics from when I was 20lbs heavier and at 200lbs I look bigger. Guess the last bulk cycle/training block was a success.
Motivation gives me momentum!!!!
Click to expand...
you always looking amazing and making gains LOG is going really well @s.gentz
can you do comparison pic for us? :) before after please
 
you definitely have put on some size
you're doing it right keep it up
 
very nice job on the meals
very clean as usual
 
would have never guessed you only weigh 200 lbs
you look much bigger
 
you're very lean and ripped
legs are looking very thick
 
keep up the good work man
you're getting some excellent protein
 
proud of you man
you're showing how it's done every day and being consistent
 
sgentz you are the man
we love your progress!
 
10/4/2024
Weight 200.1lbs.
Food-2315cals/239P/208C/58F
Meal1-1/2c egg whites/2 whole eggs/4 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
Meal5-4oz chicken breast/sweet potato
Meal6- Shake

Arms2-RP Hypertrophy 6 week Arm Focused
All sets are working sets
Standing DB curls-30x15x4sets
Cable curl-110x10x4sets
Machine preacher-75x8x3sets
Rope tricep extension-35x15x3sets
Machine pressdown-195x15x3sets
Machine extension-75x15x3sets
SS hanging leg raise/DB hammer curls-BWx15/40xfailure x3sets

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!! Hope everyone enjoys the weekend!!


Pics
None today
 
s.gentz said:
10/4/2024
Weight 200.1lbs.
Food-2315cals/239P/208C/58F
Meal1-1/2c egg whites/2 whole eggs/4 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
Meal5-4oz chicken breast/sweet potato
Meal6- Shake

Arms2-RP Hypertrophy 6 week Arm Focused
All sets are working sets
Standing DB curls-30x15x4sets
Cable curl-110x10x4sets
Machine preacher-75x8x3sets
Rope tricep extension-35x15x3sets
Machine pressdown-195x15x3sets
Machine extension-75x15x3sets
SS hanging leg raise/DB hammer curls-BWx15/40xfailure x3sets

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!! Hope everyone enjoys the weekend!!


Pics
None today
Click to expand...
@s.gentz are you alright to add some avocado? :) or you not good with the taste
 
s.gentz said:
I like it but not ready to add cals in yet. Another few weeks maybe and I’ll bump
Click to expand...
the avocado isnt really adding calories to be fair @s.gentz it would help and not mess with your ratios
 
you look good man
I would keep up the good work
 
I love your training workout from yesterday
staining DB curls are fun
 
leg raises are a great way to work the core
I like your supplement list as well
 
a nice job on the protein
you're getting in some good nutrition
 
Killin it bro
 
Solid
 
Body building is an illusion looking bigger while getting smaller is a difficult thing to accomplish and it feels damn good when you can pull it off, definitely can see the difference brother 💪
 
s.gentz said:
10/3/2024
Weight 199.7lbs.
Food-2315cals/239P/208C/58F
Meal1-1/2c egg whites/2 whole eggs/4 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
Meal5-4oz chicken breast/sweet potato
Meal6- Shake

Back-RP Hypertrophy 6 week Arm Focused
All sets are working sets
HS single arm high row-150x10x3stes
BB bent over row-195x6x3sets
Lat pull-140x11x3sets
Narrow lat pull-130x10x3sets
Cable pullover-120x11x2sets
Standing calves-200x30x2sets

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
Starting to enjoy the BB rows. Feeling more comfortable

Pics
View attachment 55418View attachment 55419
Click to expand...
@s.gentz Looking solid bro!
 

s.gentz
1m

10/7/2024
Weight ?lbs. Didn’t weigh in this morning
Food-2528cals/218P/241C/76F
Meal1-4 whole eggs/4 slices Ezekiel toast
Meal2- 100g oatmeal/1 cup egg whites/1 whole egg/1 slice no fat cheese
50g carb intra not in totals
Meal3-Shake post WO
Meal4-2 spicy tuna rolls/2 spicy salmon rolls

Push-RP Hypertrophy 6 week Arm Focused
All sets are working sets
Flat DB press-90x11x3sets’
Smith incline press-200x8/200x5/135x10
Pec deck-160x15x3sets
SS pushup/plate raise-BW x15/25x15 x 3sets EA
BB upright row-90x12x3sets
Reverse pec deck-115x15x3sets
Three way raises-20x30x2sets

Cardio
No time for cardio today

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
Overhead press is out. Shoulder felt like shit all week after last push day.
Feeling hungry!
Back to normal diet tomorrow

Pics
None today
 
RoidRage69 said:
Do you do alot of stretching every day with your shoulder? If not I suggest getting in the habit. Its only going to get worse mobility wise as you get older. I do mine throughout the day multiple times.
Click to expand...
I do stretch it and do the exercises my chiro/pt gives to to improve mobility.
I’ve always had an issue with overhead press. Felt like I wanted to give it another shot but why bother if it hurts. Plenty of other exercises to do.
 
s.gentz said:
Yeah. With my thin biceps I’m not sure how much I wanna focus on shoulders anyway.
At any rate. Machine or free shoulder press is out.
Click to expand...
I have the same issues with my bicep. Small and I don't think I want to really grow them too much now until after I hit my numbers on deadlift. I dont think tight bulky biceps would handle 750lb deadlifts too well at my age.
 
s.gentz said:
s.gentz
1m

10/7/2024
Weight ?lbs. Didn’t weigh in this morning
Food-2528cals/218P/241C/76F
Meal1-4 whole eggs/4 slices Ezekiel toast
Meal2- 100g oatmeal/1 cup egg whites/1 whole egg/1 slice no fat cheese
50g carb intra not in totals
Meal3-Shake post WO
Meal4-2 spicy tuna rolls/2 spicy salmon rolls

Push-RP Hypertrophy 6 week Arm Focused
All sets are working sets
Flat DB press-90x11x3sets’
Smith incline press-200x8/200x5/135x10
Pec deck-160x15x3sets
SS pushup/plate raise-BW x15/25x15 x 3sets EA
BB upright row-90x12x3sets
Reverse pec deck-115x15x3sets
Three way raises-20x30x2sets

Cardio
No time for cardio today

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
Overhead press is out. Shoulder felt like shit all week after last push day.
Feeling hungry!
Back to normal diet tomorrow

Pics
None today
Click to expand...
@s.gentz yea overheads are bad either way, I dont have any guys I train and myself do overheads, avoid them, smart move to forget them.
I would try to slam some bpc into the shoulder to get some recovery if you can :)
 
Eddie Haskell said:
@s.gentz yea overheads are bad either way, I dont have any guys I train and myself do overheads, avoid them, smart move to forget them.
I would try to slam some bpc into the shoulder to get some recovery if you can :)
Click to expand...
I’m not at the point where I need bpc is tb. Just feeling it a little from last week. Didn’t impact my push day today. Hit most of my numbers except incline press. May make that my main lift instead of flat press. Gonna switch them next week. Would like to improve my incline.
 
s.gentz said:
I’m not at the point where I need bpc is tb. Just feeling it a little from last week. Didn’t impact my push day today. Hit most of my numbers except incline press. May make that my main lift instead of flat press. Gonna switch them next week. Would like to improve my incline.
Click to expand...
sure lets see how it rolls man :)
 
10/8/2024
Weight 199.8lbs.
Food-2315cals/239P/208C/58F
Meal1-1/2c egg whites/2 whole eggs/4 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
Meal5-4oz chicken breast/200g sweet potato
Meal6- Shake

Arms1-RP Hypertrophy 6 week Arm Focused
All sets are working sets
BB curl-80x11x3sets
Seated lat bench curl-25x16x3sets
Rope hammers-82.5x15x3sets
JM press-190x8x3sets
Overhead cable extension-15x12x3sets
Rope extension-35x15x3sets
SS Machine crunch/Hammer curls-BWx15/35xfailure x 3sets each

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
All felt good today. Lifts going up. Weight holding pretty steady.


Pics
None today
 
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