Veteran Log S.gentz 2024-2025 Build Log

[caligirl85]

Nice job on the training. I like the hypertrophy six week build.

 

[zedhed]

deloading is something everyone should be doing.
I don't care what level a person's at.

 

[s.gentz]

Are those cucumbers or pickles? They look really good.

Pickles

 

[s.gentz]

Lucy knows how to look at you. Where you have to give her food.
How can you turn that beautiful dog down?

You can't!!!!!

 

[LevButlerov]

Yeah she is such a sweet girl.

Sweet and cute real puppy eyes lol

 

[Masonic Bodybuilder]

Food looking good!

 

[ballin2504]

That’s such a good looking doggie

 

[25homes]

Love dogs

 

[s.gentz]

12/9/2024
Weight 210.4lbs
Food-2834calc/288P/265C/71F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 6oz chicken thighs/225g rice
Meal3-Shake
Meal4-6oz chicken thighs/225g rice/kimchi
Meal5-Shake post WO
Meal6-1/2c egg white/2 whole eggs/1 slice no fat cheese/4 slices Ezekiel toast
Meal7-8oz turkey/60g avocado

RP Hypertrophy 6 week build
Push1-2 RIR
Smith flat bench-235x8x2sets
SS Pec Deck/pushups-145x15x2sets/BW x 20
Cable single arm overhead tricep extention-20x15x2sets
Three way raises-20x30x3sets
Single arm preacher DB curls-25x12x3sets

Cardio
20min Treadmill post WO

Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus

Notes
Back at it. Small bump in cals. Anadrol in for the next 4 weeks. IGF will be back in next week.

 

[RoidRage69]

Lucky you. IGF-1 and anadrol should be lots of fun!!!

 

[Eddie Haskell]

12/9/2024
Weight 210.4lbs
Food-2834calc/288P/265C/71F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 6oz chicken thighs/225g rice
Meal3-Shake
Meal4-6oz chicken thighs/225g rice/kimchi
Meal5-Shake post WO
Meal6-1/2c egg white/2 whole eggs/1 slice no fat cheese/4 slices Ezekiel toast
Meal7-8oz turkey/60g avocado

RP Hypertrophy 6 week build
Push1-2 RIR
Smith flat bench-235x8x2sets
SS Pec Deck/pushups-145x15x2sets/BW x 20
Cable single arm overhead tricep extention-20x15x2sets
Three way raises-20x30x3sets
Single arm preacher DB curls-25x12x3sets

Cardio
20min Treadmill post WO

Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus

Notes
Back at it. Small bump in cals. Anadrol in for the next 4 weeks. IGF will be back in next week.

back in the game i see it man big pumps coming from anadrol I bet you'll love it @s.gentz
protein is the level I like to see always

 

[RoySimpson]

12/6/2024
Weight 213.4lbs
Food-A lot!!!!
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz chicken thighs/200g rice
Meal3-4oz chicken thighs/200g rice
Meal4-Pizza/wings/salad

Rest Day-No training

Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus


12/7/2024
Weight 212.2lbs
Food-2219cals/235P/164C/82F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 8oz sliced turkey/120g avocado/carrots/pickles
Meal3-8oz sliced turkey/120g avocado/carrots/pickles
Meal4-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal5-8oz sliced turkey/60g avocado/carrots/pickles

Rest Day-No training

Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus

Notes
Shared some turkey and avocado with lucy!!!

View attachment 64761
View attachment 64762

@s.gentz solid work!

 

[s.gentz]

12/10/2024
Weight 209.5lbs
Food-2834calc/239P/259C/66F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 6oz chicken thighs/225g rice
Meal3-Shake
Meal4-6oz chicken thighs/225g rice/kimchi
Meal5-N/A
Meal6-1/2c egg white/2 whole eggs/1 slice no fat cheese/4 slices Ezekiel toast
Meal7-8oz turkey/60g avocado

RP Hypertrophy 6 week build
Rest Day

Cardio

Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus

Notes
No training today. Only got about 4 hours sleep last night. Had to make an airport PU at 12am

 

[Npcclassicphysique champ]

12/9/2024
Weight 210.4lbs
Food-2834calc/288P/265C/71F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 6oz chicken thighs/225g rice
Meal3-Shake
Meal4-6oz chicken thighs/225g rice/kimchi
Meal5-Shake post WO
Meal6-1/2c egg white/2 whole eggs/1 slice no fat cheese/4 slices Ezekiel toast
Meal7-8oz turkey/60g avocado

RP Hypertrophy 6 week build
Push1-2 RIR
Smith flat bench-235x8x2sets
SS Pec Deck/pushups-145x15x2sets/BW x 20
Cable single arm overhead tricep extention-20x15x2sets
Three way raises-20x30x3sets
Single arm preacher DB curls-25x12x3sets

Cardio
20min Treadmill post WO

Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus

Notes
Back at it. Small bump in cals. Anadrol in for the next 4 weeks. IGF will be back in next week.

12/10/2024
Weight 209.5lbs
Food-2834calc/239P/259C/66F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 6oz chicken thighs/225g rice
Meal3-Shake
Meal4-6oz chicken thighs/225g rice/kimchi
Meal5-N/A
Meal6-1/2c egg white/2 whole eggs/1 slice no fat cheese/4 slices Ezekiel toast
Meal7-8oz turkey/60g avocado

RP Hypertrophy 6 week build
Rest Day

Cardio

Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus

Notes
No training today. Only got about 4 hours sleep last night. Had to make an airport PU at 12am

@s.gentz the day before good training but today no sleep of course dont train. You flying out?

 

[s.gentz]

@s.gentz the day before good training but today no sleep of course dont train. You flying out?

Nah I had to pick my neighbor up. Was supposed to be off tomorrow so I just flipped the rest day to today.

 

[Likwid]

Ugh, lack of sleep sucks!

 

[Npcclassicphysique champ]

Nah I had to pick my neighbor up. Was supposed to be off tomorrow so I just flipped the rest day to today.

Try to get some naps in bro

 

[s.gentz]

12/11/2024
Weight 209.2lbs
Food-2834calc/239P/259C/66F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 6oz chicken thighs/225g rice
Meal3-6oz chicken thighs/225g rice
Meal4-Shake
Meal5-1/2c egg white/2 whole eggs/1 slice no fat cheese/4 slices Ezekiel toast
Meal6-8oz turkey/60g avocado

RP Hypertrophy 6 week build
Pull1
Cable pullover-140x12x2sets
BB bent over row-185x8x2sets
HS single arm high row-135x10x2sets
Reverse pec deck-130x15x3sets
Cable curls-25x12x3sets

Cardio
20 min incline treadmill post WO

Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus

Notes
Still tired today but got it done.

 

[Npcclassicphysique champ]

12/11/2024
Weight 209.2lbs
Food-2834calc/239P/259C/66F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 6oz chicken thighs/225g rice
Meal3-6oz chicken thighs/225g rice
Meal4-Shake
Meal5-1/2c egg white/2 whole eggs/1 slice no fat cheese/4 slices Ezekiel toast
Meal6-8oz turkey/60g avocado

RP Hypertrophy 6 week build
Pull1
Cable pullover-140x12x2sets
BB bent over row-185x8x2sets
HS single arm high row-135x10x2sets
Reverse pec deck-130x15x3sets
Cable curls-25x12x3sets

Cardio
20 min incline treadmill post WO

Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus

Notes
Still tired today but got it done.

I dont like those tired days either but you pushed it impressive bro
on tired days up the protein a bit imo

 

[s.gentz]

I dont like those tired days either but you pushed it impressive bro
on tired days up the protein a bit imo

I honestly don’t even feel like eating. Hope I’m not getting sick.

 

[RoidRage69]

I honestly don’t even feel like eating. Hope I’m not getting sick.

You on anadrol now? Possibly causing you to not want to eat.

 

[s.gentz]

You on anadrol now? Possibly causing you to not want to eat.

Yeah just started it a few days ago. Never had any appetite issues on it in the past. I just bumped up cals a touch and fats are higher than usual. Could be slow digestion from the fats. Going to be early tonight. Had a chill all day today as well. Hopefully all good tomorrow or legs are gonna be a challenge

 

[Npcclassicphysique champ]

I honestly don’t even feel like eating. Hope I’m not getting sick.

bump up vitamins C D n2guard to make sure bro

 

[stevesmi]

I honestly don’t even feel like eating. Hope I’m not getting sick.

getting sick this time of year is doubly crappy. hope you feel better

 

[Mobster]

Nice back workout

 

[Wootoom]

i never took you for a pickle man.

I love pickles too, i can eat a whole jar in 1 sitting.

 

[Vadim Fedorov]

sgentz you are doing great.

I love your supplement list so many different things.

 

[Likwid]

i never took you for a pickle man.

I love pickles too, i can eat a whole jar in 1 sitting.

Pickles should be their own food group

 

[2Thick]

I'm gonna have to try three-way raises sometime.

And I like the single arm preacher Dumbbell curls.

 

[e2]

Very nice workout once again.

anadrol will be awesome, looking forwad to see the growth popping.

 

[Ulter]

IGF will be cool to add back in.

I want to see how it interacts with the rest of the cycle.

 

[chesty]

The pumps will be insane. You will see a big change.

the taurine you are taking with the n2guard will calm it down though a bit.

 

[ROIDDERS]

That's really nice of you to pick up a neighbor like that.

Wish I had good neighbors that are willing to pick me up in the middle of the night. lol.

 

[ceo]

Bros, for sure Get some rest to make up for the lack of sleep.

It won't get any easier as we go into the holidays.

 

[s.gentz]

12/12/2024
Weight 209.5lbs
Food-2834calc/239P/259C/66F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 6oz chicken thighs/225g rice
Meal3-6oz chicken thighs/225g rice
Meal4-Shake
Meal5-1/2c egg white/2 whole eggs/1 slice no fat cheese/4 slices Ezekiel toast
Meal6-8oz turkey/60g avocado

RP Hypertrophy 6 week build
Legs1
RDL-225x8x3sets
Arsenal squat-500x6x3sets
Standing calves-200x30x32sets

Cardio
15 min incline treadmill pre WO
15 min incline treadmill post WO

Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus

Notes
Did a little extra cardio pre WO today. Was freezing cold from being outside most of the morning so had to warm up.

 

[Masonic Bodybuilder]

Definitely hope you aren't getting sick man. Sucks but it is that time of year. Still grinding those sessions I see though.

 

[LevButlerov]

12/12/2024
Weight 209.5lbs
Food-2834calc/239P/259C/66F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 6oz chicken thighs/225g rice
Meal3-6oz chicken thighs/225g rice
Meal4-Shake
Meal5-1/2c egg white/2 whole eggs/1 slice no fat cheese/4 slices Ezekiel toast
Meal6-8oz turkey/60g avocado

RP Hypertrophy 6 week build
Legs1
RDL-225x8x3sets
Arsenal squat-500x6x3sets
Standing calves-200x30x32sets

Cardio
15 min incline treadmill pre WO
15 min incline treadmill post WO

Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus

Notes
Did a little extra cardio pre WO today. Was freezing cold from being outside most of the morning so had to warm up.

a bit low on the protein and fat, would use full fat cheese instead of no fat cheese and add another 1 whole add to meal 5
overall very steady on cardio I like the routine.

 

[RoidRage69]

a bit low on the protein and fat, would use full fat cheese instead of no fat cheese and add another 1 whole add to meal 5
overall very steady on cardio I like the routine.

I love extra sharp Tillamook cheddar. I can eat that on anything.

 

[s.gentz]

a bit low on the protein and fat, would use full fat cheese instead of no fat cheese and add another 1 whole add to meal 5
overall very steady on cardio I like the routine.

Was actually 288p and 71f. Forgot to change it from yesterday.

 

[LevButlerov]

Was actually 288p and 71f. Forgot to change it from yesterday.

In this situation this is good

 

[ballin2504]

I hope you’re not getting sick either brother

 

[25homes]

12/11/2024
Weight 209.2lbs
Food-2834calc/239P/259C/66F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 6oz chicken thighs/225g rice
Meal3-6oz chicken thighs/225g rice
Meal4-Shake
Meal5-1/2c egg white/2 whole eggs/1 slice no fat cheese/4 slices Ezekiel toast
Meal6-8oz turkey/60g avocado

RP Hypertrophy 6 week build
Pull1
Cable pullover-140x12x2sets
BB bent over row-185x8x2sets
HS single arm high row-135x10x2sets
Reverse pec deck-130x15x3sets
Cable curls-25x12x3sets

Cardio
20 min incline treadmill post WO

Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus

Notes
Still tired today but got it done.

Killin it

 

[s.gentz]

12/13/2024
Weight 209.5lbs
Food-2750calc/282P/256C/70F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 6oz chicken thighs/225g rice
Meal3- 6oz chicken thighs/225g rice
Meal4- Shake
Meal5- 4 whole eggs/4 slices Ezekiel toast
Meal6- 8oz turkey

RP Hypertrophy 6 week build
Push2
Smith incline bench-205x8x2sets
HS converging chest press-230x10x2sets
JM press-135x10x2sets
Cross body tricep extension-20x12x2sets
Cable facepull-55x15x3sets
Cable curls-25x12x3sets

Cardio
20 min incline treadmill post WO

Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus

Notes
Legs are smoked from yesterday!!!

 

[LevButlerov]

12/13/2024
Weight 209.5lbs
Food-2750calc/282P/256C/70F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 6oz chicken thighs/225g rice
Meal3- 6oz chicken thighs/225g rice
Meal4- Shake
Meal5- 4 whole eggs/4 slices Ezekiel toast
Meal6- 8oz turkey

RP Hypertrophy 6 week build
Push2
Smith incline bench-205x8x2sets
HS converging chest press-230x10x2sets
JM press-135x10x2sets
Cross body tricep extension-20x12x2sets
Cable facepull-55x15x3sets
Cable curls-25x12x3sets

Cardio
20 min incline treadmill post WO

Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus

Notes
Legs are smoked from yesterday!!!

@s.gentz high protein day but all chicken, anyway we can add red meat to this? not sure if you have the budget.

Legs clearly smoked hardcore

 

[s.gentz]

@s.gentz high protein day but all chicken, anyway we can add red meat to this? not sure if you have the budget.

Legs clearly smoked hardcore

I'll prob be doing flank and sweet potato this week for one of my meals daily.

 

[Tiger Salman Khan]

12/13/2024
Weight 209.5lbs
Food-2750calc/282P/256C/70F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 6oz chicken thighs/225g rice
Meal3- 6oz chicken thighs/225g rice
Meal4- Shake
Meal5- 4 whole eggs/4 slices Ezekiel toast
Meal6- 8oz turkey

RP Hypertrophy 6 week build
Push2
Smith incline bench-205x8x2sets
HS converging chest press-230x10x2sets
JM press-135x10x2sets
Cross body tricep extension-20x12x2sets
Cable facepull-55x15x3sets
Cable curls-25x12x3sets

Cardio
20 min incline treadmill post WO

Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus

Notes
Legs are smoked from yesterday!!!

@s.gentz legit updates so far bro.......

 

[LevButlerov]

I'll prob be doing flank and sweet potato this week for one of my meals daily.

Flank is a good cut, I like it with a bit of grass fed butter.

 

[s.gentz]

12/14/2024
Weight 209.2lbs
Food-2957calc/297P/241C/88F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- Shake/100g oatmeal
Meal3- 6oz chicken thighs/225g rice
Meal4- 12oz NY strip/Baked potato/salad

RP Hypertrophy 6 week build
Pull2
Lat pull-160x12x2sets
Narrow lat pull-150x12x2sets
Cable pullover-140x12x2sets
Single arm DB curl-25x12/30x12/35x12
Cable curl-25x11x3sets plus 1 drop to failure

Cardio
20 min incline treadmill post WO

Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus

Notes
Felt strong today. Will go to 3 work sets on the pulls next week.
Def ate more cals than recorded

 

[s.gentz]

12/15/2024
Weight 211.4lbs
Food-2896calc/286P/267C/74F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 6oz chicken thighs/225g rice
Meal3- 6oz chicken thighs/225g rice
Meal4- Shake
Meal5- 150g flank steak/225g rice
Meal6- 8oz turkey/60g avocado

RP Hypertrophy 6 week build
Legs2
Seated leg curls-150x12x2sets
Arsenal leg extension-100x12/110x12
Machine glute kicks-150x12x2sets
Back raise-BW x12

Cardio
20 min incline treadmill post WO

Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus

Notes
Legs crushed again!!!

Another tiny calorie bump. The hard work starts tomorrow!!

 

[Pigsy]

12/15/2024
Weight 211.4lbs
Food-2896calc/286P/267C/74F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 6oz chicken thighs/225g rice
Meal3- 6oz chicken thighs/225g rice
Meal4- Shake
Meal5- 150g flank steak/225g rice
Meal6- 8oz turkey/60g avocado

RP Hypertrophy 6 week build
Legs2
Seated leg curls-150x12x2sets
Arsenal leg extension-100x12/110x12
Machine glute kicks-150x12x2sets
Back raise-BW x12

Cardio
20 min incline treadmill post WO

Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus

Notes
Legs crushed again!!!

Another tiny calorie bump. The hard work starts tomorrow!!

Get after it brother

 

[Cronus402]

Diet looks incredible! Always killing it bro!

 

[Eddie Haskell]

12/14/2024
Weight 209.2lbs
Food-2957calc/297P/241C/88F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- Shake/100g oatmeal
Meal3- 6oz chicken thighs/225g rice
Meal4- 12oz NY strip/Baked potato/salad

RP Hypertrophy 6 week build
Pull2
Lat pull-160x12x2sets
Narrow lat pull-150x12x2sets
Cable pullover-140x12x2sets
Single arm DB curl-25x12/30x12/35x12
Cable curl-25x11x3sets plus 1 drop to failure

Cardio
20 min incline treadmill post WO

Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus

Notes
Felt strong today. Will go to 3 work sets on the pulls next week.
Def ate more cals than recorded

12/15/2024
Weight 211.4lbs
Food-2896calc/286P/267C/74F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 6oz chicken thighs/225g rice
Meal3- 6oz chicken thighs/225g rice
Meal4- Shake
Meal5- 150g flank steak/225g rice
Meal6- 8oz turkey/60g avocado

RP Hypertrophy 6 week build
Legs2
Seated leg curls-150x12x2sets
Arsenal leg extension-100x12/110x12
Machine glute kicks-150x12x2sets
Back raise-BW x12

Cardio
20 min incline treadmill post WO

Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus

Notes
Legs crushed again!!!

Another tiny calorie bump. The hard work starts tomorrow!!

@s.gentz killer leg day, but checking you had like 6 sets right on legs?

flak steak, I wish you had a pic I like flank

 

[s.gentz]

@s.gentz killer leg day, but checking you had like 6 sets right on legs?

flak steak, I wish you had a pic I like flank

6 sets today and 8 sets on Tuesday. Will be adding sets this upcoming week. This is the first week of the next build period so mostly finding weights/reps and getting the body back to hard lifting after the deload week.

 

[Eddie Haskell]

6 sets today and 8 sets on Tuesday. Will be adding sets this upcoming week. This is the first week of the next build period so mostly finding weights/reps and getting the body back to hard lifting after the deload week.

you can't do squats right? I think some knee issues

 

[25homes]

12/15/2024
Weight 211.4lbs
Food-2896calc/286P/267C/74F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 6oz chicken thighs/225g rice
Meal3- 6oz chicken thighs/225g rice
Meal4- Shake
Meal5- 150g flank steak/225g rice
Meal6- 8oz turkey/60g avocado

RP Hypertrophy 6 week build
Legs2
Seated leg curls-150x12x2sets
Arsenal leg extension-100x12/110x12
Machine glute kicks-150x12x2sets
Back raise-BW x12

Cardio
20 min incline treadmill post WO

Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus

Notes
Legs crushed again!!!

Another tiny calorie bump. The hard work starts tomorrow!!

Great work man

 

[s.gentz]

you can't do squats right? I think some knee issues

I don’t do bb squat. Working on shoulder mobility to ba able to do them again.
I use the arsenal squat machine on tuesdays along with rdl and calves. No knee issues.

 

[Eddie Haskell]

I don’t do bb squat. Working on shoulder mobility to ba able to do them again.
I use the arsenal squat machine on tuesdays along with rdl and calves. No knee issues.

I remember now a log back some shoulder issues cropped up, will read back tomorrow

 

[stevesmi]

Always with great consistency in the supplements are fantastic

 

[Mobster]

Love me some access to Arsenal training kit

 

[s.gentz]

Love me some access to Arsenal training kit

Whole first floor of my gym is Arsenal!!! They make some great equipment.

 

[Masonic Bodybuilder]

Nice man. Love crushing a good leg session! Most consistent diet on the forums too!

 

[Austin316]

Man, hard to believe you 210 lbs.
You look so lean in your pictures. You just got a lot of muscle.

 

[sambee38]

Look in really good sgentz.

I think you have the capability of hitting all-time records.

 

[BookerTNY]

Nice job on the push routine from Friday.
And you followed it up with some solid cardio for 20 minutes.

 

[Arabian]

Great job on the Saturday workout.

I love how you mixed in the New York strip and the chicken thighs. Good protein.

 

[Zyglamail]

Don't forget to show us some meal pictures too, the food sounds Amazing@!!

 

[Shrine]

sgentz you are the man!
Your supplement list, always blows me away. Getting lots of good things.

 

[caligirl85]

Nobody Does it Like You with consistency love it.
Amazing leg session.

 

[zedhed]

I like how you fill in your weekends with good training and good food.
Arsenal training. Hell yeah.

 

[ballin2504]

You’re always on point

 

[s.gentz]

12/16/2024
Weight 211.5lbs
Food-2891calc/282P/243C/88F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 6oz chicken thighs/225g rice
Meal3- 6oz chicken thighs/225g rice
Meal4- Shake post WO
Meal5- 150g flank steak/190g sweet potato
Meal6- 8oz turkey/60g avocado

RP Hypertrophy 6 week build
Push1
Flat smith bench-240x8x3sets
Pec deck-140x15x3sets
Single arm overhead cable extensions- 20x16x3sets
Three way raises-20x30x4sets
Single arm preacher DB curls-25x13x4sets

Cardio
20 min incline treadmill post WO

Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus

Notes
Felt good to ramp it up a bit today.

Pics

 

[Eddie Haskell]

12/16/2024
Weight 211.5lbs
Food-2891calc/282P/243C/88F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 6oz chicken thighs/225g rice
Meal3- 6oz chicken thighs/225g rice
Meal4- Shake post WO
Meal5- 150g flank steak/190g sweet potato
Meal6- 8oz turkey/60g avocado

RP Hypertrophy 6 week build
Push1
Flat smith bench-240x8x3sets
Pec deck-140x15x3sets
Single arm overhead cable extensions- 20x16x3sets
Three way raises-20x30x4sets
Single arm preacher DB curls-25x13x4sets

Cardio
20 min incline treadmill post WO

Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus

Notes
Felt good to ramp it up a bit today.

Pics
View attachment 65789
View attachment 65790

flank with sweet potato, perfect meal

your arms and shoulders are looking huge @s.gentz , you are really growing nicely

 

[RoidRageWife]

12/16/2024
Weight 211.5lbs
Food-2891calc/282P/243C/88F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 6oz chicken thighs/225g rice
Meal3- 6oz chicken thighs/225g rice
Meal4- Shake post WO
Meal5- 150g flank steak/190g sweet potato
Meal6- 8oz turkey/60g avocado

RP Hypertrophy 6 week build
Push1
Flat smith bench-240x8x3sets
Pec deck-140x15x3sets
Single arm overhead cable extensions- 20x16x3sets
Three way raises-20x30x4sets
Single arm preacher DB curls-25x13x4sets

Cardio
20 min incline treadmill post WO

Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus

Notes
Felt good to ramp it up a bit today.

Pics
View attachment 65789
View attachment 65790

Steak n tatos looks yummy!

 

[s.gentz]

12/17/2024
Weight 210lbs
Food-2573calc/239P/259C/66F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 6oz chicken thighs/225g rice
Meal3- 6oz chicken thighs/225g rice
Meal4- 1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal5- 8oz turkey/60g avocado

RP Hypertrophy 6 week build
Pull1
Cable pullover-140x13x3sets
BB bent over row-190x8x3sets
HS single arm high row-140x10x3sets
Reverse pec deck-135x14/135x13x2sets
Cable curls-25x13x4sets

Cardio
20 min incline treadmill post WO

Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus

Notes
Had a hard time eating today. No appetite. Good gym session though. Really enjoying the BB bent over rows.
Rest day tomorrow.

 

[Eddie Haskell]

12/17/2024
Weight 210lbs
Food-2573calc/239P/259C/66F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 6oz chicken thighs/225g rice
Meal3- 6oz chicken thighs/225g rice
Meal4- 1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal5- 8oz turkey/60g avocado

RP Hypertrophy 6 week build
Pull1
Cable pullover-140x13x3sets
BB bent over row-190x8x3sets
HS single arm high row-140x10x3sets
Reverse pec deck-135x14/135x13x2sets
Cable curls-25x13x4sets

Cardio
20 min incline treadmill post WO

Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus

Notes
Had a hard time eating today. No appetite. Good gym session though. Really enjoying the BB bent over rows.
Rest day tomorrow.

@s.gentz meal 5 my favorite turkey and avocado I had that for a week after thanksgiving finishing the turkey lol

no appetite is not good, you consider a bit of mk677 nutrobal to boost? light dose

 

[s.gentz]

@s.gentz meal 5 my favorite turkey and avocado I had that for a week after thanksgiving finishing the turkey lol

no appetite is not good, you consider a bit of mk677 nutrobal to boost? light dose

I’m not gonna add anything else in. I’ll just listen to the body. Nothing wrong with backing off the food a touch as long as performance isn’t suffering.
I like the turkey and avocado as well. So does Lucy!!!

 

[Eddie Haskell]

I’m not gonna add anything else in. I’ll just listen to the body. Nothing wrong with backing off the food a touch as long as performance isn’t suffering.
I like the turkey and avocado as well. So does Lucy!!!

sure makes sense

 

[RoySimpson]

12/15/2024
Weight 211.4lbs
Food-2896calc/286P/267C/74F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 6oz chicken thighs/225g rice
Meal3- 6oz chicken thighs/225g rice
Meal4- Shake
Meal5- 150g flank steak/225g rice
Meal6- 8oz turkey/60g avocado

RP Hypertrophy 6 week build
Legs2
Seated leg curls-150x12x2sets
Arsenal leg extension-100x12/110x12
Machine glute kicks-150x12x2sets
Back raise-BW x12

Cardio
20 min incline treadmill post WO

Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus

Notes
Legs crushed again!!!

Another tiny calorie bump. The hard work starts tomorrow!!

@s.gentz awesome leg session!

 

[s.gentz]

12/18/2024
Weight 211lbs
Food-2573calc/239P/259C/66F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 6oz chicken thighs/225g rice
Meal3- 6oz chicken thighs/225g rice
Meal4- 1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal5- 8oz turkey/60g avocado

RP Hypertrophy 6 week build
Rest

Cardio
0min

Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus

Notes
Rest Day

 

[Pigsy]

Love me some access to Arsenal training kit

The feel of Arsenal equipment good. It's down fall, it needs so many plates on it. Before getting heavy. Other than that good stuff

 

[s.gentz]

The feel of Arsenal equipment good. It's down fall, it needs so many plates on it. Before getting heavy. Other than that good stuff

The pin loaded stuff is heavy from the start. Hamstring curl is humbling!

 

[Pigsy]

The pin loaded stuff is heavy from the start. Hamstring curl is humbling!

I talking of there plate loaded range

 

[s.gentz]

I talking of there plate loaded range

Agree.

 

[s.gentz]

12/19/2024
Weight 211.4lbs
Food-2573calc/239P/259C/66F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 6oz chicken thighs/225g rice
Meal3- 6oz chicken thighs/225g rice
Meal4- 1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal5- 8oz turkey/60g avocado

RP Hypertrophy 6 week build
Pull1
Arsenal Squat-540x8/590x6/630x6
BB RDL-235x8x3sets
Standing calves-200x30x2sets

Cardio
20 min incline treadmill post WO

Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus

Notes
Pushed the squats. Felt good. Bee over 700lbs in a couple weeks

 

[Eddie Haskell]

12/19/2024
Weight 211.4lbs
Food-2573calc/239P/259C/66F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 6oz chicken thighs/225g rice
Meal3- 6oz chicken thighs/225g rice
Meal4- 1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal5- 8oz turkey/60g avocado

RP Hypertrophy 6 week build
Pull1
Arsenal Squat-540x8/590x6/630x6
BB RDL-235x8x3sets
Standing calves-200x30x2sets

Cardio
20 min incline treadmill post WO

Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus

Notes
Pushed the squats. Felt good. Bee over 700lbs in a couple weeks

630 on the arsenal squat is impressive @s.gentz thats why your legs so thick now
how is fiber treating you?

 

[s.gentz]

630 on the arsenal squat is impressive @s.gentz thats why your legs so thick now
how is fiber treating you?

Felt great. Def could have pushed for more but didn't wanna do something stupid. Added a pic above.
Fiber is good. I modulate it up and down a bit as needed between 15-30g daily.

 

[Eddie Haskell]

Felt great. Def could have pushed for more but didn't wanna do something stupid. Added a pic above.
Fiber is good. I modulate it up and down a bit as needed between 15-30g daily.

you did push hard which is the win but didnt see the pic, which post?

and fiber I've been doing 50 grams but needs ton of water

 

[s.gentz]

you did push hard which is the win but didnt see the pic, which post?

and fiber I've been doing 50 grams but needs ton of water

Must not have posted.

 

[Eddie Haskell]

Must not have posted.
View attachment 66193

DAMN! your quads look amazing

 

[s.gentz]

12/19/2024
Weight 211.8lbs
Food-2573calc/239P/259C/66F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 6oz chicken thighs/225g rice
Meal3- 6oz chicken thighs/225g rice
Meal4- 1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal5- 8oz turkey/60g avocado

RP Hypertrophy 6 week build
Push2
Smith incline bench-210x8/210x10x2sets
HS converging press-235x9x3sets
JM Press-135x11x2
Cybex tricep extension-70x15x3sets
Cable face pull-55x16x3sets
Cable curl-25x13x3sets

Cardio
20 min incline treadmill post WO

Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus

Notes
Might replace the JM press going forward. Shoulders not liking it for some reason.

 

[s.gentz]

12/21/2024
Weight 209lbs
Food-2573calc/239P/259C/66F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 6oz chicken thighs/225g rice
Meal3- 6oz chicken thighs/225g rice
Meal4- 1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal5- 8oz turkey/60g avocado

RP Hypertrophy 6 week build
Pull2
Lat pull-170x12x3sets
Narrow lat pull-160x12x3sets
Cable pullover-150x10x3sets
DB alternating curls-35x10x3sets
Cable curls-25x13x3setsplus drops to failure

Cardio
No cardio today.

Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus

Notes
Pressed for time today. No cardio.

 

[RoidRage69]

Are your lats absolutely thrashed after doing the pullovers? I know mine sure are when I close out with those. I love the way it feels. Just nice and tight and swollen when I am done with 2-3 sets.

 

[s.gentz]

Are your lats absolutely thrashed after doing the pullovers? I know mine sure are when I close out with those. I love the way it feels. Just nice and tight and swollen when I am done with 2-3 sets.

Fuck yeah. Destroyed!!!
I have to close with them as at 150 it’s maxing out what my BW can hold down.
You can really feel the lats turning on hard!!

 

[Npcclassicphysique champ]

12/19/2024
Weight 211.8lbs
Food-2573calc/239P/259C/66F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 6oz chicken thighs/225g rice
Meal3- 6oz chicken thighs/225g rice
Meal4- 1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal5- 8oz turkey/60g avocado

RP Hypertrophy 6 week build
Push2
Smith incline bench-210x8/210x10x2sets
HS converging press-235x9x3sets
JM Press-135x11x2
Cybex tricep extension-70x15x3sets
Cable face pull-55x16x3sets
Cable curl-25x13x3sets

Cardio
20 min incline treadmill post WO

Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus

Notes
Might replace the JM press going forward. Shoulders not liking it for some reason.

12/21/2024
Weight 209lbs
Food-2573calc/239P/259C/66F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 6oz chicken thighs/225g rice
Meal3- 6oz chicken thighs/225g rice
Meal4- 1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal5- 8oz turkey/60g avocado

RP Hypertrophy 6 week build
Pull2
Lat pull-170x12x3sets
Narrow lat pull-160x12x3sets
Cable pullover-150x10x3sets
DB alternating curls-35x10x3sets
Cable curls-25x13x3setsplus drops to failure

Cardio
No cardio today.

Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus

Notes
Pressed for time today. No cardio.

@s.gentz your weight staying steady I see 211-209 range or so and you getting stronger, impressive bro building hard
thank you for sharing with the EVO family really like seeing you progress

Fuck yeah. Destroyed!!!
I have to close with them as at 150 it’s maxing out what my BW can hold down.
You can really feel the lats turning on hard!!

 

[stevesmi]

lats are destroyed that is a damn good hit

 

[Mobster]

Fuck yeah. Destroyed!!!
I have to close with them as at 150 it’s maxing out what my BW can hold down.
You can really feel the lats turning on hard!!

Have someone push on your hips or hook your feet under weight

 

[Wootoom]

Solid job, man. I really enjoy seeing your type of training.
It's very consistent and good volume.

 

[Vadim Fedorov]

Arsenal equipment is really good.

There's a lot of good equipment that a lot of people don't know about,

 

[2Thick]

Great supplement list sgentz. I love to see you kicking ass.

 

[e2]

I like how you throw in rest days here and there and that's a good thing.

Keeps you honest and keeps you on point.