Please Scroll Down to See Forums Below
napsgear
genezapharmateuticals
domestic-supply US-PHARMACIES
UGL OZ UGFREAK OxygenPharm
napsgeargenezapharmateuticals domestic-supplyUS-PHARMACIESUGL OZUGFREAKOxygenPharm

Veteran Log S.Gentz 2024 Cut-Recomp Log

s.gentz said:
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
Click to expand...
Mine took a week or so.
 
BodyMonster34 said:
bro any chance you use tren next run?
i want to see you on it
Click to expand...
@BodyMonster34

just finished a cycle using Tren. Gonna be a while before I use it again. Prob mid next year if I compete.
Just finished Tren cycle in this pic from a month or so ago.
IMG_0776.png
 
Last edited:
1 of the things I like is your consistency
that's something that you do better than anyone
 
massages and chiros won't fix herniated discs
but they can actually make them worse
 
hopefully you feel better soon man
we never want to see someone with back issues
 
I would definitely do some yoga
it helped me a lot
 
good protein in that diet
and you're getting in your good fats
 
Vadim Fedorov said:
massages and chiros won't fix herniated discs
but they can actually make them worse
Click to expand...
I don't have a herniated disc. I have had them in the past. Had PRP on the musculature around the disc and have been great for years.
This is just a misalignment i believe. I trust the guy i'm going to now. He is a powerlifter and personal trainer as well as a doctor of chiropractic.
He's not just a back cracker.
 
10/17/2024
Weight 204lbs
Food-2392cals/224P/241C/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 93/7 beef/200g rice
50g carb intra not in totals
Meal4-Shake post WO
Meal5-4oz chicken breast/200g sweet potato
Meal6- 275g 2% greek yogurt/20g oatmeal/mixed berries

Back-RP Hypertrophy 6 week Arm Focused
All sets are working sets
HS single arm high row-160x10x3sets plus BO
BB bent over row-185x10x3sets
Lat pull-155x10x3sets
Narrow grip lat pull-145x10x3sets
Cable pullover-120x13x3sets
Standing calves-200x30x2sets

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
Backed off on the BB rows a bit to preserve the back. Feeling about 80% to day shoulder about 90%. Just arms tomorrow thena deload next week.


Pics
IMG_0830.webp
 
s.gentz said:
10/17/2024
Weight 204lbs
Food-2392cals/224P/241C/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 93/7 beef/200g rice
50g carb intra not in totals
Meal4-Shake post WO
Meal5-4oz chicken breast/200g sweet potato
Meal6- 275g 2% greek yogurt/20g oatmeal/mixed berries

Back-RP Hypertrophy 6 week Arm Focused
All sets are working sets
HS single arm high row-160x10x3sets plus BO
BB bent over row-185x10x3sets
Lat pull-155x10x3sets
Narrow grip lat pull-145x10x3sets
Cable pullover-120x13x3sets
Standing calves-200x30x2sets

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
Backed off on the BB rows a bit to preserve the back. Feeling about 80% to day shoulder about 90%. Just arms tomorrow thena deload next week.


Pics
View attachment 57784
Click to expand...
you're feeling 80% thats good bro @s.gentz but you're looking impressive, you way thicker :) wow
 
s.gentz said:
10/17/2024
Weight 204lbs
Food-2392cals/224P/241C/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 93/7 beef/200g rice
50g carb intra not in totals
Meal4-Shake post WO
Meal5-4oz chicken breast/200g sweet potato
Meal6- 275g 2% greek yogurt/20g oatmeal/mixed berries

Back-RP Hypertrophy 6 week Arm Focused
All sets are working sets
HS single arm high row-160x10x3sets plus BO
BB bent over row-185x10x3sets
Lat pull-155x10x3sets
Narrow grip lat pull-145x10x3sets
Cable pullover-120x13x3sets
Standing calves-200x30x2sets

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
Backed off on the BB rows a bit to preserve the back. Feeling about 80% to day shoulder about 90%. Just arms tomorrow thena deload next week.


Pics
View attachment 57784
Click to expand...
@s.gentz Looking strong bro........
 
s.gentz said:
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
Click to expand...
@s.gentz Awesome log right here!
 
Way to keep from aggravating the injury
 
10/18/2024
Weight 202.5lbs
Food-2392cals/224P/241C/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 93/7 beef/200g rice
50g carb intra not in totals
Meal4-Shake post WO
Meal5-4oz chicken breast/200g sweet potato/giant bowl of shredded lettuce w/Braggs
Meal6- 275g 2% greek yogurt/20g oatmeal/mixed berries

Arms2-RP Hypertrophy 6 week Arm Focused
All sets are working sets
DB single arm curls-30x17x3sets/32.5x15
Cable EZ Bar curl-115x10x4sets
Machine preachers-50x20/75x11x2sets
Rope extensions-35x21x3sets
Machine pressdowns-205x15x3sets
Machine extensions-85x15x3sets
SS Hanging leg raise/DB hammers-BWx20/40xfailure x 3sets 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
Unremarkable training session today. Looking forward to next weeks deload. Back regressed a bit but hopefully will be going in the right direction over the weekend.

Pics
None today
 
s.gentz said:
10/18/2024
Weight 202.5lbs
Food-2392cals/224P/241C/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 93/7 beef/200g rice
50g carb intra not in totals
Meal4-Shake post WO
Meal5-4oz chicken breast/200g sweet potato/giant bowl of shredded lettuce w/Braggs
Meal6- 275g 2% greek yogurt/20g oatmeal/mixed berries

Arms2-RP Hypertrophy 6 week Arm Focused
All sets are working sets
DB single arm curls-30x17x3sets/32.5x15
Cable EZ Bar curl-115x10x4sets
Machine preachers-50x20/75x11x2sets
Rope extensions-35x21x3sets
Machine pressdowns-205x15x3sets
Machine extensions-85x15x3sets
SS Hanging leg raise/DB hammers-BWx20/40xfailure x 3sets 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
Unremarkable training session today. Looking forward to next weeks deload. Back regressed a bit but hopefully will be going in the right direction over the weekend.

Pics
None today
Click to expand...
@s.gentz you do anything extra for back bro? like yoga

training is strong :)
 
s.gentz said:
10/18/2024
Weight 202.5lbs
Food-2392cals/224P/241C/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 93/7 beef/200g rice
50g carb intra not in totals
Meal4-Shake post WO
Meal5-4oz chicken breast/200g sweet potato/giant bowl of shredded lettuce w/Braggs
Meal6- 275g 2% greek yogurt/20g oatmeal/mixed berries

Arms2-RP Hypertrophy 6 week Arm Focused
All sets are working sets
DB single arm curls-30x17x3sets/32.5x15
Cable EZ Bar curl-115x10x4sets
Machine preachers-50x20/75x11x2sets
Rope extensions-35x21x3sets
Machine pressdowns-205x15x3sets
Machine extensions-85x15x3sets
SS Hanging leg raise/DB hammers-BWx20/40xfailure x 3sets 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
Unremarkable training session today. Looking forward to next weeks deload. Back regressed a bit but hopefully will be going in the right direction over the weekend.

Pics
None today
Click to expand...
Dude, you are always on it & an awesome log. Puts a lot of us to shame lol...but a great inspiration of how to do it right.
 
Npcclassicphysique champ said:
@s.gentz you do anything extra for back bro? like yoga

training is strong :)
Click to expand...
I have stretches/exercises given to me by my chiro to help with issues i'm having with my shoulder and back. Shoulder is getting better. Back was getting better but i prob aggravated it laying on the floor the other night on the heat pad. About the same this morning. Hopefully will start to improve from low activity this weekend. Training is a deload next week as well so i should also get benefit from that.
 
Noah Wixx said:
I prefer seated machine press for shoulders feels the best for me and doesn't bother my joints as much.
Click to expand...
That's what messed me up. HS iso seated shoulder press. I agree it's better than DB or BB overhead but for me it's just the overhead weighted motion seems to give me issues. Prob just not gonna do it anymore. It's just not worth the aggravation of having to deal with shoulder pain due to one movement that I really don't need to do.
 
Sorry to hear about the back issues brother I've always struggled with lower back pain myself happening since high-school sometimes I go months no issues then out of nowhere it hits like a train, I know what you are going through, I hope it gets better for you brother.
 
How you ok Bru
 
10/21/2024
Weight 205lbs
Food-2392cals/224P/241C/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 93/7 beef/200g rice
50g carb intra not in totals
Meal4-Shake post WO
Meal5-4oz chicken breast/200g sweet potato/giant bowl of shredded lettuce w/Braggs
Meal6- 275g 2% greek yogurt/20g oatmeal/mixed berries

Push-RP Hypertrophy 6 week Arm Focused
Deload Week!!!
DB press-80x8x2sets
Smith incline press-185x7x2sets
Pec deck-150x15x2sets
Pushop-BWx20x1set
Reverse pec deck-120x15x2sets
Three way raises-15x30x2sets

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
Deload felt amazing today. Did everything super slow with pauses in the stretched position. 60 second rest in between sets.
Weight was a little up from the weekend feed up!!


Pics
None today
 
s.gentz said:
10/21/2024
Weight 205lbs
Food-2392cals/224P/241C/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 93/7 beef/200g rice
50g carb intra not in totals
Meal4-Shake post WO
Meal5-4oz chicken breast/200g sweet potato/giant bowl of shredded lettuce w/Braggs
Meal6- 275g 2% greek yogurt/20g oatmeal/mixed berries

Push-RP Hypertrophy 6 week Arm Focused
Deload Week!!!
DB press-80x8x2sets
Smith incline press-185x7x2sets
Pec deck-150x15x2sets
Pushop-BWx20x1set
Reverse pec deck-120x15x2sets
Three way raises-15x30x2sets

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
Deload felt amazing today. Did everything super slow with pauses in the stretched position. 60 second rest in between sets.
Weight was a little up from the weekend feed up!!


Pics
None today
Click to expand...
@s.gentz good deload, really slow thats perfect :D
 
RoidRage69 said:
I'm thinking every 3 weeks of hard lifting and then a week deload. This of corse while in deficit. If I was bulking 6 weeks would be about the point I need a deload.
Click to expand...
I’m pretty much in a maint phase right now. Been right around 200lbs but getting stronger.
Health phase almost over. Back to it!
Test/eq/deca/gh/igf
 
10/22/2024
Weight 204.2lbs
Food-2392cals/224P/241C/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 93/7 beef/200g rice
50g carb intra not in totals
Meal4-Shake post WO
Meal5-4oz chicken breast/200g sweet potato
Meal6- 275g 2% greek yogurt/20g oatmeal/mixed berries

Push-RP Hypertrophy 6 week Arm Focused
Deload Week!!!
BB curl-70x8x2sets
Single arm preacher DB curl-22.5x10x2sets
JM press-155x10x2sets-Hold in the stretched
Single arm overhead cable extension-12.5x20x2sets
Hanging leg raises-BWx20x2sets

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
Super slow reps today. Full ROM


Pics
None today
 
s.gentz said:
10/22/2024
Weight 204.2lbs
Food-2392cals/224P/241C/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 93/7 beef/200g rice
50g carb intra not in totals
Meal4-Shake post WO
Meal5-4oz chicken breast/200g sweet potato
Meal6- 275g 2% greek yogurt/20g oatmeal/mixed berries

Push-RP Hypertrophy 6 week Arm Focused
Deload Week!!!
BB curl-70x8x2sets
Single arm preacher DB curl-22.5x10x2sets
JM press-155x10x2sets-Hold in the stretched
Single arm overhead cable extension-12.5x20x2sets
Hanging leg raises-BWx20x2sets

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
Super slow reps today. Full ROM


Pics
None today
Click to expand...
@s.gentz super slow thats the key :D
 
can really see those legs popping especially the quads
 
sgentz you are my hero with your consistency
 
I like how you're mixing in the chicken and the beef now
 
I love sweet potatoes I started making sweet potato fries and chopping them up
 
you won't go wrong with that level of cardio to finish the workout
 
10/25/2024
Weight 205.2lbs
Food-?
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-Open steak sandwich on garlic bread/Baby potato’s
Meal6- 275g 2% greek yogurt/20g oatmeal/mixed berries

Legs-RP Hypertrophy 6 week Arm Focused
Deload Week!!!
Lying leg curl-120x15x2sets
Leg extension-205x12x2sets
HS squat press-545x10x2sets
Machine glute kicks-120x15x2sets
Reverse hypers-Skipped

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
Took the wife out for a date to her fav gluten free place.
Skipped the hypers as back is getting much better but not 100% yet.


Pics
None today
 
s.gentz said:
10/25/2024
Weight 205.2lbs
Food-?
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-Open steak sandwich on garlic bread/Baby potato’s
Meal6- 275g 2% greek yogurt/20g oatmeal/mixed berries

Legs-RP Hypertrophy 6 week Arm Focused
Deload Week!!!
Lying leg curl-120x15x2sets
Leg extension-205x12x2sets
HS squat press-545x10x2sets
Machine glute kicks-120x15x2sets
Reverse hypers-Skipped

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
Took the wife out for a date to her fav gluten free place.
Skipped the hypers as back is getting much better but not 100% yet.


Pics
None today
Click to expand...
@s.gentz any meals for the date ? :) id love to have a steak sandwich
 
s.gentz said:
10/22/2024
Weight 204.2lbs
Food-2392cals/224P/241C/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 93/7 beef/200g rice
50g carb intra not in totals
Meal4-Shake post WO
Meal5-4oz chicken breast/200g sweet potato
Meal6- 275g 2% greek yogurt/20g oatmeal/mixed berries

Push-RP Hypertrophy 6 week Arm Focused
Deload Week!!!
BB curl-70x8x2sets
Single arm preacher DB curl-22.5x10x2sets
JM press-155x10x2sets-Hold in the stretched
Single arm overhead cable extension-12.5x20x2sets
Hanging leg raises-BWx20x2sets

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
Super slow reps today. Full ROM


Pics
None today
Click to expand...
@s.gentz slow reps are always a killer!
 
10/24/2024
Weight 206lbs
Food-2392cals/224P/241C/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 93/7 beef/200g rice
50g carb intra not in totals
Meal4-Shake post WO
Meal5-4oz chicken breast/200g sweet potato
Meal6- 275g 2% greek yogurt/20g oatmeal/mixed berries

Bac/arms2-RP Hypertrophy 6 week Arm Focused
Deload Week!!!
HS single arm high row-135x20x2sets
BB bent over row-135x15x2sets
Cable pullovers-120x12x2sets
Alternating DB curls 20x20x1set
Machune preacher-50x5x5x1set
Cable curls-50x20x1set
Rope extensions-35x20x1set
Single arm overhead cable extension-12.5x20x2sets
Hanging leg raises-BWx20x2sets

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
Deload done. Time to stop fucking around and get huge!!!
Have a great weekend everyone. I’m done for the week.


Pics
None today
 
s.gentz said:
10/24/2024
Weight 206lbs
Food-2392cals/224P/241C/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 93/7 beef/200g rice
50g carb intra not in totals
Meal4-Shake post WO
Meal5-4oz chicken breast/200g sweet potato
Meal6- 275g 2% greek yogurt/20g oatmeal/mixed berries

Bac/arms2-RP Hypertrophy 6 week Arm Focused
Deload Week!!!
HS single arm high row-135x20x2sets
BB bent over row-135x15x2sets
Cable pullovers-120x12x2sets
Alternating DB curls 20x20x1set
Machune preacher-50x5x5x1set
Cable curls-50x20x1set
Rope extensions-35x20x1set
Single arm overhead cable extension-12.5x20x2sets
Hanging leg raises-BWx20x2sets

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
Deload done. Time to stop fucking around and get huge!!!
Have a great weekend everyone. I’m done for the week.


Pics
None today
Click to expand...
to get huge you gotta get the protein up big man :) @s.gentz
have a great weekend want to see you back with higher protein man
 
s.gentz said:
10/24/2024
Weight 206lbs
Food-2392cals/224P/241C/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 93/7 beef/200g rice
50g carb intra not in totals
Meal4-Shake post WO
Meal5-4oz chicken breast/200g sweet potato
Meal6- 275g 2% greek yogurt/20g oatmeal/mixed berries

Bac/arms2-RP Hypertrophy 6 week Arm Focused
Deload Week!!!
HS single arm high row-135x20x2sets
BB bent over row-135x15x2sets
Cable pullovers-120x12x2sets
Alternating DB curls 20x20x1set
Machune preacher-50x5x5x1set
Cable curls-50x20x1set
Rope extensions-35x20x1set
Single arm overhead cable extension-12.5x20x2sets
Hanging leg raises-BWx20x2sets

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
Deload done. Time to stop fucking around and get huge!!!
Have a great weekend everyone. I’m done for the week.


Pics
None today
Click to expand...
Nice taking a whole week Deload!! Body loves a good week of Deload. Now go get shit done!💪🌸
 
s.gentz said:
10/24/2024
Weight 206lbs
Food-2392cals/224P/241C/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 93/7 beef/200g rice
50g carb intra not in totals
Meal4-Shake post WO
Meal5-4oz chicken breast/200g sweet potato
Meal6- 275g 2% greek yogurt/20g oatmeal/mixed berries

Bac/arms2-RP Hypertrophy 6 week Arm Focused
Deload Week!!!
HS single arm high row-135x20x2sets
BB bent over row-135x15x2sets
Cable pullovers-120x12x2sets
Alternating DB curls 20x20x1set
Machune preacher-50x5x5x1set
Cable curls-50x20x1set
Rope extensions-35x20x1set
Single arm overhead cable extension-12.5x20x2sets
Hanging leg raises-BWx20x2sets

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
Deload done. Time to stop fucking around and get huge!!!
Have a great weekend everyone. I’m done for the week.


Pics
None today
Click to expand...
@s.gentz Good updates on the log.......
 
10/28/2024
Weight 207lbs
Food-2613cals/240P/255C/69F
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
25g carb intra not in totals
Meal4-Shake post WO
Meal5-1c egg white/1 slice no fat cheese/80g oatmeal
Meal6- 225g 2% greek yogurt/20g oatmeal/mixed berries

Upper-RP Hypertrophy 6 week build
All sets are working sets
Smith bench-225x10x2sets
Cable fly-60x10x2sets
EZ bar OH tricep extension-60x12x2sets
Three way raise-20x30x3sets
DB preacher curls-30x12x3sets

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
Starting upper/lower build plan. Never tried this before. I’ll see how the week goes and decide if i like it. Today was good. Massive pump in all groups worked
 
RoidRage69 said:
Are you training to failure on your working sets?
Click to expand...
My program has me at 2RIR for this week on most movements but the 30 rep ones are my design.
It will be 1 RIR next week and then failure the rest of the program. I will also start to use intensity techniques after this week once i determine how recovery is.
 
10/29/2024
Weight 206.5lbs
Food-2613cals/240P/255C/69F
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
25g carb intra not in totals
Meal4-Shake post WO
Meal5-1c egg white/1 slice no fat cheese/80g oatmeal
Meal6- 225g 2% greek yogurt/20g oatmeal/mixed berries

Lower1-RP Hypertrophy 6 week build
All sets are working sets
Stiff leg deads-225x7x2/225x4
Arsenal squat-360x8x3sets
Standing calve-200x30x2sets

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
Haven’t done any squatting or deadlifting in quite some time. Completely buried myself!! May switch the stiffies for RDL. We will see. Could barely get in my truck after training!!


Pics
None today
 
s.gentz said:
10/28/2024
Weight 207lbs
Food-2613cals/240P/255C/69F
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
25g carb intra not in totals
Meal4-Shake post WO
Meal5-1c egg white/1 slice no fat cheese/80g oatmeal
Meal6- 225g 2% greek yogurt/20g oatmeal/mixed berries

Upper-RP Hypertrophy 6 week build
All sets are working sets
Smith bench-225x10x2sets
Cable fly-60x10x2sets
EZ bar OH tricep extension-60x12x2sets
Three way raise-20x30x3sets
DB preacher curls-30x12x3sets

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
Starting upper/lower build plan. Never tried this before. I’ll see how the week goes and decide if i like it. Today was good. Massive pump in all groups worked
Click to expand...

s.gentz said:
10/29/2024
Weight 206.5lbs
Food-2613cals/240P/255C/69F
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
25g carb intra not in totals
Meal4-Shake post WO
Meal5-1c egg white/1 slice no fat cheese/80g oatmeal
Meal6- 225g 2% greek yogurt/20g oatmeal/mixed berries

Lower1-RP Hypertrophy 6 week build
All sets are working sets
Stiff leg deads-225x7x2/225x4
Arsenal squat-360x8x3sets
Standing calve-200x30x2sets

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
Haven’t done any squatting or deadlifting in quite some time. Completely buried myself!! May switch the stiffies for RDL. We will see. Could barely get in my truck after training!!


Pics
None today
Click to expand...
@s.gentz deads and squats look good today, true pump :D
 
s.gentz said:
10/29/2024
Weight 206.5lbs
Food-2613cals/240P/255C/69F
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
25g carb intra not in totals
Meal4-Shake post WO
Meal5-1c egg white/1 slice no fat cheese/80g oatmeal
Meal6- 225g 2% greek yogurt/20g oatmeal/mixed berries

Lower1-RP Hypertrophy 6 week build
All sets are working sets
Stiff leg deads-225x7x2/225x4
Arsenal squat-360x8x3sets
Standing calve-200x30x2sets

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
Haven’t done any squatting or deadlifting in quite some time. Completely buried myself!! May switch the stiffies for RDL. We will see. Could barely get in my truck after training!!


Pics
None today
Click to expand...
Deffo worked then lol
 
s.gentz said:
10/29/2024
Weight 206.5lbs
Food-2613cals/240P/255C/69F
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
25g carb intra not in totals
Meal4-Shake post WO
Meal5-1c egg white/1 slice no fat cheese/80g oatmeal
Meal6- 225g 2% greek yogurt/20g oatmeal/mixed berries

Lower1-RP Hypertrophy 6 week build
All sets are working sets
Stiff leg deads-225x7x2/225x4
Arsenal squat-360x8x3sets
Standing calve-200x30x2sets

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
Haven’t done any squatting or deadlifting in quite some time. Completely buried myself!! May switch the stiffies for RDL. We will see. Could barely get in my truck after training!!


Pics
None today
Click to expand...
@s.gentz solid log right here!
 
love your weekend updates
 
do you like the Cialis every day 5 mg is that sort of high?
 
Nice job man you're keeping things on point I like your supplement list
 
you are definitely doing this the healthy way
 
10/30/2024
Weight 204.3lbs
Food-2613cals/240P/255C/69F
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
25g carb intra not in totals
Meal4-Shake post WO
Meal5-1c egg white/1 slice no fat cheese/80g oatmeal
Meal6- 225g 2% greek yogurt/20g oatmeal/mixed berries

Upper-RP Hypertrophy 6 week build
All sets are working sets
Lat pull-150x12x3sets
Narrow lat pull-140x12x3sets
Cable pullover-120x12x3sets
BB curl-70x12x3sets
Prime cable curl-40x10x3sets

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
Only three WO’s in but liking this split so far.

Pics
None today
 
s.gentz said:
10/30/2024
Weight 204.3lbs
Food-2613cals/240P/255C/69F
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
25g carb intra not in totals
Meal4-Shake post WO
Meal5-1c egg white/1 slice no fat cheese/80g oatmeal
Meal6- 225g 2% greek yogurt/20g oatmeal/mixed berries

Upper-RP Hypertrophy 6 week build
All sets are working sets
Lat pull-150x12x3sets
Narrow lat pull-140x12x3sets
Cable pullover-120x12x3sets
BB curl-70x12x3sets
Prime cable curl-40x10x3sets

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
Only three WO’s in but liking this split so far.

Pics
None today
Click to expand...
@s.gentz 240 grams of protein strong level now, strong man :)
 
10/31/2024
Weight 206.5lbs
Food-2613cals/240P/255C/69F
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
25g carb intra not in totals
Meal4-Shake post WO
Meal5-1c egg white/1 slice no fat cheese/80g oatmeal
Meal6- 225g 2% greek yogurt/20g oatmeal/mixed berries

Upper-RP Hypertrophy 6 week build
All sets are working sets
Smith incline bench-185x8x3sets
Hammer converging press-180x10x2sets
JM Press-135x10x2sets
Cross cable tricep ext-17.5x12x2sets
Machine reverse fly-145x12x3sets
Lying DB curl-30x10x3sets

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
Still liking the split. Great WO today.


Pics
None today
 
s.gentz said:
10/31/2024
Weight 206.5lbs
Food-2613cals/240P/255C/69F
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
25g carb intra not in totals
Meal4-Shake post WO
Meal5-1c egg white/1 slice no fat cheese/80g oatmeal
Meal6- 225g 2% greek yogurt/20g oatmeal/mixed berries

Upper-RP Hypertrophy 6 week build
All sets are working sets
Smith incline bench-185x8x3sets
Hammer converging press-180x10x2sets
JM Press-135x10x2sets
Cross cable tricep ext-17.5x12x2sets
Machine reverse fly-145x12x3sets
Lying DB curl-30x10x3sets

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
Still liking the split. Great WO today.


Pics
None today
Click to expand...
@s.gentz i would add the 25 grams of intra carbs to your macros imo man :)
hammers 2 , ,just 2 sets man?

any cardio boost?
 
Eddie Haskell said:
@s.gentz i would add the 25 grams of intra carbs to your macros imo man :)
hammers 2 , ,just 2 sets man?

any cardio boost?
Click to expand...
I was taking 50g in my intra up until last week. Was messing with my stomach a little. 25g is getting me through the wo no prob. I may increase my pre wo meal carbs a bit if I notice I’m needing more.
2 sets on the converging was enough. I did two warmups. Barely squeezed those work set reps out. Cheat was cooked. I didn’t think I would like this split but so far it’s really good.
 
s.gentz said:
I was taking 50g in my intra up until last week. Was messing with my stomach a little. 25g is getting me through the wo no prob. I may increase my pre wo meal carbs a bit if I notice I’m needing more.
2 sets on the converging was enough. I did two warmups. Barely squeezed those work set reps out. Cheat was cooked. I didn’t think I would like this split but so far it’s really good.
Click to expand...
nice you pumping well man :)
 
s.gentz said:
10/31/2024
Weight 206.5lbs
Food-2613cals/240P/255C/69F
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
25g carb intra not in totals
Meal4-Shake post WO
Meal5-1c egg white/1 slice no fat cheese/80g oatmeal
Meal6- 225g 2% greek yogurt/20g oatmeal/mixed berries

Upper-RP Hypertrophy 6 week build
All sets are working sets
Smith incline bench-185x8x3sets
Hammer converging press-180x10x2sets
JM Press-135x10x2sets
Cross cable tricep ext-17.5x12x2sets
Machine reverse fly-145x12x3sets
Lying DB curl-30x10x3sets

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
Still liking the split. Great WO today.


Pics
None today
Click to expand...
Good to see the workout went well
 
s.gentz said:
10/31/2024
Weight 206.5lbs
Food-2613cals/240P/255C/69F
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
25g carb intra not in totals
Meal4-Shake post WO
Meal5-1c egg white/1 slice no fat cheese/80g oatmeal
Meal6- 225g 2% greek yogurt/20g oatmeal/mixed berries

Upper-RP Hypertrophy 6 week build
All sets are working sets
Smith incline bench-185x8x3sets
Hammer converging press-180x10x2sets
JM Press-135x10x2sets
Cross cable tricep ext-17.5x12x2sets
Machine reverse fly-145x12x3sets
Lying DB curl-30x10x3sets

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
Still liking the split. Great WO today.


Pics
None today
Click to expand...
@s.gentz Good detailed updates bro........
 
s.gentz said:
10/31/2024
Weight 206.5lbs
Food-2613cals/240P/255C/69F
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
25g carb intra not in totals
Meal4-Shake post WO
Meal5-1c egg white/1 slice no fat cheese/80g oatmeal
Meal6- 225g 2% greek yogurt/20g oatmeal/mixed berries

Upper-RP Hypertrophy 6 week build
All sets are working sets
Smith incline bench-185x8x3sets
Hammer converging press-180x10x2sets
JM Press-135x10x2sets
Cross cable tricep ext-17.5x12x2sets
Machine reverse fly-145x12x3sets
Lying DB curl-30x10x3sets

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
Still liking the split. Great WO today.


Pics
None today
Click to expand...
@s.gentz awesome log right here!!
 
I've heard that Cialis is not good for the heart and I've heard that it is good for the heart not sure who to believe tell us more what you think
 
Austin316 said:
Does your doctor recommend everyone get on Cialis as they get older?
Click to expand...
No. I originally started taking it for blood pressure. Once that didn’t work I went on low dose bp meds and the cialis. Keeps me around 125-130/70-80.
BP control is huge if you’re taking gear. That’s why a lot of guys get kidney issues. They let BP run wild.
Cialis is great for pumps though.
 
sambee38 said:
I've heard that Cialis is not good for the heart and I've heard that it is good for the heart not sure who to believe tell us more what you think
Click to expand...
It acts as a vasodilator. No worse than taking pre workout. We take a lot worse shit for sure.
I’ve been taking it for prob five years now and bloodwork looks great.
 
You must log in or register to reply here.

Similar threads

s.gentz
Veteran Log S.Gentz 2025-26 Growth Phase Log with PSL
2 3 4 5 6 7 8
Replies
737
Views
10K
RoySimpson
RoySimpson
s.gentz
Veteran Log S.gentz 2024-2025 Build Log
2 3 4 5 6 7 8 9
Replies
889
Views
18K
ballin2504
ballin2504
s.gentz
Veteran Log S.Gentz Cutting and Recomp 2025 Log
2 3 4 5 6 7 8
Replies
701
Views
15K
25homes
25homes
majo
Fuller By The Day - Recomp Log
Replies
2
Views
59
LevButlerov
LevButlerov
Davie_Rich19
Approved Log Cutting Cycle - Testosterone Raptor Labs and Retatrutide Log
2
Replies
105
Views
993
Ohdamn
Ohdamn
Back
Top Bottom