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@s.gentz strong training day but I also think you should add 12 grams fish oil to your fat intake macros, so not 58 but 70 grams which is a huge difference imo
I bet his shoulders would feel better with higher fat intake.
I’m already taking 12g fish oil daily. Been doing it for prob a year or so.
Working in it. Data will be coming up next calorie increase.
I know @s.gentz , I'm saying when I look at your macro breakdown adding the 12 grams fish oil to total macros would be better the actual #
That number should be 70 grams Fat IMO
100% agreed with this, even more fat intake
I do add 12g fish oil. Look in my supps list.
I had a total of 70g fats today. 58g from foods and 12g from fish oil.
Am I reading something wrong about what your saying?
@s.gentz yes we are a bit misunderstanding each other, I'm considering the 12 grams of fish oil as food and you can add it to food list and add the macros to your fats, also I agree with @RoidRage69 you need more fat in your diet, it's common for us bodybuilders to get lost in low fat high protein/carbs but fat is crucial. Not a lot, just another 20 grams from nuts or related.
Pure EVO family love advice bro
We are saying the same thing in a different way. I just don't add the fish oil into my total macros/cals for the day. Same with the intra WO carbs. They are supplements not coming from food so i separate them. They stay constant as food goals change.@s.gentz yes we are a bit misunderstanding each other, I'm considering the 12 grams of fish oil as food and you can add it to food list and add the macros to your fats, also I agree with @RoidRage69 you need more fat in your diet, it's common for us bodybuilders to get lost in low fat high protein/carbs but fat is crucial. Not a lot, just another 20 grams from nuts or related.
Pure EVO family love advice bro
Adding another 20g of fat is not in the cards right now. That's almost 200cals that i don't want. I need to be careful when coming off diet as my body puts on fat very quickly especially after dieting. I know your advice has the best of intentions but at this point i've been doing this a while and I know my body and what it needs/doesn't need. For what i'm doing currently my macros are solid.
As far as the shoulders go, they feel fine except last week i attempted a shoulder press movement against my better judgment and now i have discomfort. Everything has been fine until that point. As much as I would like to shoulder press it's out going forward.
Love the JM press!!
I used to have some shoulder issues but I stopped doing overhead presses
Another solid update brother.
10/9/2024
Weight 199lbs.
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
Legs-RP Hypertrophy 6 week Arm Focused
All sets are working sets
Seated leg curls-165x10x2sets/165x9x2sets
Leg extension-220x10x4sets
Cybex squat press-590x7x3sets
Machine glute kickback-130x15x2sets
Reverse hyper-BWx18x3sets
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
Great leg day. Fell apart a little on the seated but advanced all other exercises.
Not fun walking down the stairs after cardio
Pics
None today
Weight 199lbs.
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
Legs-RP Hypertrophy 6 week Arm Focused
All sets are working sets
Seated leg curls-165x10x2sets/165x9x2sets
Leg extension-220x10x4sets
Cybex squat press-590x7x3sets
Machine glute kickback-130x15x2sets
Reverse hyper-BWx18x3sets
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
Great leg day. Fell apart a little on the seated but advanced all other exercises.
Not fun walking down the stairs after cardio
Pics
None today
@s.gentz your supps are on point!
10/10/2024
Weight 201lbs.
Food-2375cals/244P/222C/56F
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 93/7 beef/200g rice
50g carb intra not in totals
Meal4-Shake post WO
Meal5-4oz chicken breast/200g sweet potato
Meal6- Shake
Birthday Back Day-RP Hypertrophy 6 week Arm Focused
All sets are working sets
HS single arm high row- 155x10x3sets
BB bent over row-205x5x2sets/205x3/135x15
Lat pull-150x10x3sets
Close grip lat pull-140x10x3sets
Cable pullover-120x12x3sets
Standing calves-200x30x3sets
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
Went a bit too heavy on the BB rows. Gonna back off next week and shoot for higher reps.
Pics
None today
Weight 201lbs.
Food-2375cals/244P/222C/56F
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 93/7 beef/200g rice
50g carb intra not in totals
Meal4-Shake post WO
Meal5-4oz chicken breast/200g sweet potato
Meal6- Shake
Birthday Back Day-RP Hypertrophy 6 week Arm Focused
All sets are working sets
HS single arm high row- 155x10x3sets
BB bent over row-205x5x2sets/205x3/135x15
Lat pull-150x10x3sets
Close grip lat pull-140x10x3sets
Cable pullover-120x12x3sets
Standing calves-200x30x3sets
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
Went a bit too heavy on the BB rows. Gonna back off next week and shoot for higher reps.
Pics
None today
LevButlerov
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Thanks Lev!!
Happy birthday bro!!!
Thanks man!!
LevButlerov
Veteran Mod
Head Moderator
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Sweet potatoes are my staple carbs also
you are a true champion!
and happy birthday!
and happy birthday!
best birthday gift for sure is training on your birthday
I agree 100%
I agree 100%
bro train hard and then go get yourself a hot lot lizard
if you tell them it's your birthday they give you discount
if you tell them it's your birthday they give you discount
So what's your wife charging these days?
No cake!!!! Maybe an ice cream over the weekend!!! Gotta keep diet tight!!!
@s.gentz Good work so far bro........
Happy Birthday brother!!!
Happy Bday ! Hope u pick a delicious ice cream!
How do you cook your sweet potatoes?
How do you cook your sweet potatoes?
Inbut giant bags or fries from the store and bake them.
Ty! It’s gonna be grape pie ice cream. We are in a winemaking region and grapes are huge here. Pies, cobblers, ice cream. Anything grape. They just had the yeary harvest festival last weekend.
10/11/2024
Weight 200.6lbs.
Food-2375cals/244P/222C/56F
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 93/7 beef/200g rice
50g carb intra not in totals
Meal4-Shake post WO
Meal5-4oz chicken breast/200g sweet potato
Meal6- Shake
Arms2-RP Hypertrophy 6 week Arm Focused
All sets are working sets
Single arm DB curl-30x16x3/32.5x14
Cable curl-112.5x10x4sets
Machine preacher-50x14x75x10x2sets
Rope cable extention-35x20x3sets
Machine pushdown-200x15x3sets
Machine extension-80x13x3sets
SS hanging leg raise/DB hammer curl-BWx16/40xfailure pluse 3 drops to failure
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
None today
Pics
None today
Weight 200.6lbs.
Food-2375cals/244P/222C/56F
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 93/7 beef/200g rice
50g carb intra not in totals
Meal4-Shake post WO
Meal5-4oz chicken breast/200g sweet potato
Meal6- Shake
Arms2-RP Hypertrophy 6 week Arm Focused
All sets are working sets
Single arm DB curl-30x16x3/32.5x14
Cable curl-112.5x10x4sets
Machine preacher-50x14x75x10x2sets
Rope cable extention-35x20x3sets
Machine pushdown-200x15x3sets
Machine extension-80x13x3sets
SS hanging leg raise/DB hammer curl-BWx16/40xfailure pluse 3 drops to failure
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
None today
Pics
None today
@s.gentz keep this awesome log coming!
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
@s.gentz protein is on point over 240 steady, at night meal 6 how about we add a bit of fat to the shake? thinking some walnuts/almonds you ok with that?
Happy Belated Birthday!
I’m prob gonna switch my shake to cottage cheese this week. Been feeling hungrier lately. I’ll prob start taking a scoop of peanut/almond butter before bed again as well.@s.gentz protein is on point over 240 steady, at night meal 6 how about we add a bit of fat to the shake? thinking some walnuts/almonds you ok with that?
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
@s.gentz thats a good move, add cinnamon to cottage cheese and some berries would be nice, even a scoop of protein mixed in would work bro
how about walnut butter are you ok with the taste? good omega3:6 ratio there
10/14/2024
Weight 206lbs.**
Food-2375cals/244P/222C/56F
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 93/7 beef/200g rice
50g carb intra not in totals
Meal4-Shake post WO
Meal5-4oz chicken breast/200g sweet potato
Meal6- Shake
Push-RP Hypertrophy 6 week Arm Focused
All sets are working sets
DB flat press-90x12x3sets
Smith incline press-195x10x2sets/135x15
Pec deck-165x15x2sets/165x13
SS Pushups/Plate raise-BWx20/25x15 x 3sets each
BB upright row-90x13x3sets
Reverse pec deck-120x15x3sets
Three way raises-20x30x2sets
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
Shoulder feels like crap again 2 weeks after thinking it was a good idea to do overhead press. Not holding me back from training how i want but soreness is there. Thinking it may be time to deploy the BPC/TB stack for a month or so.
Weight way up after a refeed weekend!!!
Pics
None today
Weight 206lbs.**
Food-2375cals/244P/222C/56F
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 93/7 beef/200g rice
50g carb intra not in totals
Meal4-Shake post WO
Meal5-4oz chicken breast/200g sweet potato
Meal6- Shake
Push-RP Hypertrophy 6 week Arm Focused
All sets are working sets
DB flat press-90x12x3sets
Smith incline press-195x10x2sets/135x15
Pec deck-165x15x2sets/165x13
SS Pushups/Plate raise-BWx20/25x15 x 3sets each
BB upright row-90x13x3sets
Reverse pec deck-120x15x3sets
Three way raises-20x30x2sets
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
Shoulder feels like crap again 2 weeks after thinking it was a good idea to do overhead press. Not holding me back from training how i want but soreness is there. Thinking it may be time to deploy the BPC/TB stack for a month or so.
Weight way up after a refeed weekend!!!
Pics
None today
Ice your shoulders and slam the meloxicam.
Nice job. Sorry bout the shoulder dude! This is why I don’t do a barbell or DB overhead shoulder press. I incline & close grip we do rotate in hammer strength iso Shoulder Press. But it’s not straight up it’s a bit higher than the Hammer strength incline. I feel like it’s just too much strain. Work around it. Keep grinding bro. Hope u enjoyed the re feed!! Always nice!10/14/2024
Weight 206lbs.**
Food-2375cals/244P/222C/56F
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 93/7 beef/200g rice
50g carb intra not in totals
Meal4-Shake post WO
Meal5-4oz chicken breast/200g sweet potato
Meal6- Shake
Push-RP Hypertrophy 6 week Arm Focused
All sets are working sets
DB flat press-90x12x3sets
Smith incline press-195x10x2sets/135x15
Pec deck-165x15x2sets/165x13
SS Pushups/Plate raise-BWx20/25x15 x 3sets each
BB upright row-90x13x3sets
Reverse pec deck-120x15x3sets
Three way raises-20x30x2sets
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
Shoulder feels like crap again 2 weeks after thinking it was a good idea to do overhead press. Not holding me back from training how i want but soreness is there. Thinking it may be time to deploy the BPC/TB stack for a month or so.
Weight way up after a refeed weekend!!!
Pics
None today
That's the machine i used. I did it to myself. God forbid i load anything lower than a plate on the machine even though i know this movement gives me issues. Lesson learned. Will never OH press again!!!!!!!
I literally just ran out over the weekend and was thinking about stopping taking it. I'll be calling in that refill shortly!!!!
As far as shoulder try this out. Go to the smith machine and lower the barbell so you can dig your armpit into it. You swing your arm front to back holding a 5-10 lb dumbell. It really opens up the scar tissue and helps. Lean into it and see what works. It really feels good when the rear delts hurt or you feel tight in your front delt chest tie in.
I’ll give it a try. Feels like there is fluid in the joint creating impingement. That’s usually the issue.
May have to go get peptide/ozone injection or cortisone.
@s.gentz IMO more fats would help the shoulders no joke, adding bpc/tb would help too I would do it man10/14/2024
Weight 206lbs.**
Food-2375cals/244P/222C/56F
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 93/7 beef/200g rice
50g carb intra not in totals
Meal4-Shake post WO
Meal5-4oz chicken breast/200g sweet potato
Meal6- Shake
Push-RP Hypertrophy 6 week Arm Focused
All sets are working sets
DB flat press-90x12x3sets
Smith incline press-195x10x2sets/135x15
Pec deck-165x15x2sets/165x13
SS Pushups/Plate raise-BWx20/25x15 x 3sets each
BB upright row-90x13x3sets
Reverse pec deck-120x15x3sets
Three way raises-20x30x2sets
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
Shoulder feels like crap again 2 weeks after thinking it was a good idea to do overhead press. Not holding me back from training how i want but soreness is there. Thinking it may be time to deploy the BPC/TB stack for a month or so.
Weight way up after a refeed weekend!!!
Pics
None today
Hammer ISO is what i was using. I'm done with overhead. I don't need to do it. Not worth it to me.
I like your 20 minutes of cardio after your workouts consistent
You’re doing great brother
bro make sure you kill it in the gym always
Thanks for sharing! Lots of people deal with shoulder issues so this could help a bunch of people out.
@s.gentz Awesome log right here I enjoy following!10/14/2024
Weight 206lbs.**
Food-2375cals/244P/222C/56F
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 93/7 beef/200g rice
50g carb intra not in totals
Meal4-Shake post WO
Meal5-4oz chicken breast/200g sweet potato
Meal6- Shake
Push-RP Hypertrophy 6 week Arm Focused
All sets are working sets
DB flat press-90x12x3sets
Smith incline press-195x10x2sets/135x15
Pec deck-165x15x2sets/165x13
SS Pushups/Plate raise-BWx20/25x15 x 3sets each
BB upright row-90x13x3sets
Reverse pec deck-120x15x3sets
Three way raises-20x30x2sets
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
Shoulder feels like crap again 2 weeks after thinking it was a good idea to do overhead press. Not holding me back from training how i want but soreness is there. Thinking it may be time to deploy the BPC/TB stack for a month or so.
Weight way up after a refeed weekend!!!
Pics
None today
10/15/2024
Weight 202.6lbs
Food-2392cals/224P/254C/53F
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 93/7 beef/200g rice
50g carb intra not in totals
Meal4-Shake post WO
Meal5-4oz chicken breast/200g sweet potato
Meal6- 300g greek yogurt/20g oatmeal/mixed berries
Arms1-RP Hypertrophy 6 week Arm Focused
All sets are working sets
BB curl-80x12x3sets
Single arm DB preacher curl-25x17x3sets
Rope hammers-85x15x3sets
JM press-195x8x3sets
Single arm overhead cable extension-15x13x2sets/15x15
Strap extensions palm down-35x16x3sets Palm down hit it hard!!!
SS hanging leg raise/DB hammer curl-BWx17/40xFailure x 4sets each
Cardio
20 post WO treadmill
Supps/Meds
12g fish oil daily
15g 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
Arms felt great today, unfortunately back and shoulder do not. Shoulder is better than yesterday but it appears i may have a pinched nerve in the back. Gonna get on some heat/ice and see where i’m at tomorrow.
Had every intention of trying what @RoidRage69 suggested but my back hurt so bad i just focused on getting through the WO. Will hit it tomorrow and report back!
Pics
None today
Weight 202.6lbs
Food-2392cals/224P/254C/53F
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 93/7 beef/200g rice
50g carb intra not in totals
Meal4-Shake post WO
Meal5-4oz chicken breast/200g sweet potato
Meal6- 300g greek yogurt/20g oatmeal/mixed berries
Arms1-RP Hypertrophy 6 week Arm Focused
All sets are working sets
BB curl-80x12x3sets
Single arm DB preacher curl-25x17x3sets
Rope hammers-85x15x3sets
JM press-195x8x3sets
Single arm overhead cable extension-15x13x2sets/15x15
Strap extensions palm down-35x16x3sets Palm down hit it hard!!!
SS hanging leg raise/DB hammer curl-BWx17/40xFailure x 4sets each
Cardio
20 post WO treadmill
Supps/Meds
12g fish oil daily
15g 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
Arms felt great today, unfortunately back and shoulder do not. Shoulder is better than yesterday but it appears i may have a pinched nerve in the back. Gonna get on some heat/ice and see where i’m at tomorrow.
Had every intention of trying what @RoidRage69 suggested but my back hurt so bad i just focused on getting through the WO. Will hit it tomorrow and report back!
Pics
None today
@s.gentz back and shoulder issue? can you get a massage and infrared lamp? not sure your budget bro
the infrared you can get fairly cheap and use yourself
your meal 6 I like clean
I actually had a massage on Friday of last week. He beat me up pretty good. I think this back thing has been festering. I was at the Chiron this morning and maybe the adjustment agitated things a bit. Gonna ice/heat it tonight once I sit down and hopefully will be going in the right direction tomorrow.@s.gentz back and shoulder issue? can you get a massage and infrared lamp? not sure your budget bro
the infrared you can get fairly cheap and use yourself
your meal 6 I like clean
Yeah for meal6 I needed a little more volume. The shake wasn’t cutting it. Was hungry overnight. I’ll try this for a few days and make adjustments if needed.
Maybe it's time to stack HGH/IGF-1 and heal up?
I was gonna save it for a few more weeks when I start building again. Next week is a deload so I’ll get though this week and next and reassess. Hopefully all will be good to start getting huge again!!!!!!
We a handheld gun pretty much eod.@s.gentz if you can get an infrared lamp it will help a lot bro
thats perfect bro
10/16/2024
Weight 202.4lbs
Food-2392cals/224P/254C/53F
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 93/7 beef/200g rice
50g carb intra not in totals
Meal4-Shake post WO
Meal5-4oz chicken breast/200g sweet potato
Meal6- 300g greek yogurt/20g oatmeal/mixed berries
Legs-RP Hypertrophy 6 week Arm Focused
All sets are working sets
Leg extensions-225x10x4sets
Lying leg curls-95x15x4sets
Glute kick machine-130x15x3sets
Skipped the squat press. Felt it would be detrimental to the back.
Skipped the reverse hypers-Def would be detrimental to the back
Cardio
40 post WO treadmill
Supps/Meds
12g fish oil daily
15g 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
Just noodled through WO today. Dealing with the back issue(which is 75% better today) and didn’t want to aggravate anything. Just kept it pretty light with very slow reps a very little rst in between sets.
Shoulder actually feels much better today as well.
Pics
None today
Weight 202.4lbs
Food-2392cals/224P/254C/53F
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 93/7 beef/200g rice
50g carb intra not in totals
Meal4-Shake post WO
Meal5-4oz chicken breast/200g sweet potato
Meal6- 300g greek yogurt/20g oatmeal/mixed berries
Legs-RP Hypertrophy 6 week Arm Focused
All sets are working sets
Leg extensions-225x10x4sets
Lying leg curls-95x15x4sets
Glute kick machine-130x15x3sets
Skipped the squat press. Felt it would be detrimental to the back.
Skipped the reverse hypers-Def would be detrimental to the back
Cardio
40 post WO treadmill
Supps/Meds
12g fish oil daily
15g 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
Just noodled through WO today. Dealing with the back issue(which is 75% better today) and didn’t want to aggravate anything. Just kept it pretty light with very slow reps a very little rst in between sets.
Shoulder actually feels much better today as well.
Pics
None today
I was reviewing a few pages back, the back issue, have you started a bit of yoga? I would think it would help in your case to squeeze and tighten the core bro @s.gentz and adding fats would help, not sure why you wont do it, cals or not but it would help recovery
I'm not doing yoga but i have some exercises my chiro gave me that i do for my core/back/shoulder.
I'm gonna shift to a higher fat yogurt. I bought 0 fat by accident. Gonna go to a plain 2%. I'll prob be closer to +/-80g between food and supps. IMO that is more than enough fat in a 2300cal diet. That will be 30% of my intake. My body seems to be hyper sensitive to cals right now so i'm really trying to be diligent with what i'm eating. Cals are not ready to go up right now. This is not the time for experiments.
The back and shoulder both are feeling much better today. I was at the chiro yesterday so i'm sure the adjustment pissed off the back.
i would add yoga daily if you can 5-10 min it will help the lower back @s.gentz
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