Veteran Log S.Gentz 2025-26 Growth Phase Log with PSL

[Ulter]

10/6/2025
Weight 209.1bs
Food-2701cals/286P/268C/63F
Meal1- 4whole eggs/1 slice no fat cheese/5 slices 647 toast
Meal2- 8oz chicken thighs/250g rice
Intra-30g carb drink(not in cals above)
Meal3- Shake/banana post WO
Meal4- 8oz chicken thigh/112g egg noodles
Meal5- 1.5c cottage cheese/berries

RP Hypertrophy
HS incline ISO press-300x6x3sets plus BO. Big PR here!!!
Converging chest press-150x10x3sets
Pec deck-195x12x3sets
Push ups-15x3sets
Plate raise-25x3sets
Reverse pec deck-165x12x3sets
Three way raises-15x30x3/20x30x1
Hanging leg raises-15x3sets

Cardio
15min post WO treadmill

Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus
200mg DHEA
100mg Ashwagandha
10mg Pregnenolone
6mg Boron
15mg Iron

Notes
Another great day! was really looking forward to pressing today. Was supposed to hit 295x6 but decided to go 300x6 and it moved very well!!
Pics





Thechickenpound
10%off discount at checkout: sgentz10

@s.gentz the eggs sound really good first thing in the morning. I like how you're eating the whole egg as well that's very beneficial. Chicken thighs also very affordable and they are not very expensive at all you can buy a bunch for the week

 

[ROIDDERS]

10/6/2025
Weight 209.1bs
Food-2701cals/286P/268C/63F
Meal1- 4whole eggs/1 slice no fat cheese/5 slices 647 toast
Meal2- 8oz chicken thighs/250g rice
Intra-30g carb drink(not in cals above)
Meal3- Shake/banana post WO
Meal4- 8oz chicken thigh/112g egg noodles
Meal5- 1.5c cottage cheese/berries

RP Hypertrophy
HS incline ISO press-300x6x3sets plus BO. Big PR here!!!
Converging chest press-150x10x3sets
Pec deck-195x12x3sets
Push ups-15x3sets
Plate raise-25x3sets
Reverse pec deck-165x12x3sets
Three way raises-15x30x3/20x30x1
Hanging leg raises-15x3sets

Cardio
15min post WO treadmill

Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus
200mg DHEA
100mg Ashwagandha
10mg Pregnenolone
6mg Boron
15mg Iron

Notes
Another great day! was really looking forward to pressing today. Was supposed to hit 295x6 but decided to go 300x6 and it moved very well!!
Pics





Thechickenpound
10%off discount at checkout: sgentz10

This is one hell of a training session right here. you've definitely gotten stronger it seemed like over the past year. Being able to do over 300 lbs on the hammer is not easy at all @s.gentz

 

[s.gentz]

10/7/2025
Weight 208.1lbs
Food-2701Cals/286P/268C/63F
Meal1- 4whole eggs/1 slice no fat cheese/5 slices 647 toast
Meal2- 8oz chicken thighs/250g rice
Meal3- Shake/banana post WO
Meal4- 8oz ground turkey/112g egg noodles
Meal5-1.5c cottage cheese/blueberries

RP Hypertrophy
Rope hammers-110x10x3
Rope extensions-110x10x3
Alternating DB curls-40x12x3
Pushdowns-230x12x3
BB curl-80x12x3
single arm cable extension-20x15x3
Reverse BB curl-70x15x3
Machine abs-120x15x3

Cardio
15min post WO treadmill

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
200mg DHEA
100mg Ashwagandha
10mg Pregnenolone
6mg Boron
15mg Iron

Notes
Another great day in the gym. Def feeling dialed in!!!



Thechickenpound
10%off discount at checkout: sgentz10

 

[RoidRage69]

How many weeks left do you have on this push?

 

[s.gentz]

How many weeks left do you have on this push?

I have this week, next week then a deload while my wife is recovering from surgery.
Then it’s on!!!!!!!

 

[RoidRage69]

I have this week, next week then a deload while my wife is recovering from surgery.
Then it’s on!!!!!!!

On for the rest of the year? I go until end of December.

 

[LevButlerov]

10/7/2025
Weight 208.1lbs
Food-2701Cals/286P/268C/63F
Meal1- 4whole eggs/1 slice no fat cheese/5 slices 647 toast
Meal2- 8oz chicken thighs/250g rice
Meal3- Shake/banana post WO
Meal4- 8oz ground turkey/112g egg noodles
Meal5-1.5c cottage cheese/blueberries

RP Hypertrophy
Rope hammers-110x10x3
Rope extensions-110x10x3
Alternating DB curls-40x12x3
Pushdowns-230x12x3
BB curl-80x12x3
single arm cable extension-20x15x3
Reverse BB curl-70x15x3
Machine abs-120x15x3

Cardio
15min post WO treadmill

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
200mg DHEA
100mg Ashwagandha
10mg Pregnenolone
6mg Boron
15mg Iron

Notes
Another great day in the gym. Def feeling dialed in!!!



Thechickenpound
10%off discount at checkout: sgentz10

Strong arm session with solid weight selection and good balance between curls and extensions. Add a higher rep pump set on rope hammers and pushdowns after your last set to drive more blood volume and recovery.

Diet at 2700 cals with 286 g protein is right on target for growth so hold steady another week before adjusting carbs, but a bit more protein wouldn't hurt!

 

[s.gentz]

On for the rest of the year? I go until end of December.

Prob 12 more weeks. Two five week blocks with another deload in the middle.
At least that’s the plan right now.

 

[Mobster]

10/6/2025
Weight 209.1bs
Food-2701cals/286P/268C/63F
Meal1- 4whole eggs/1 slice no fat cheese/5 slices 647 toast
Meal2- 8oz chicken thighs/250g rice
Intra-30g carb drink(not in cals above)
Meal3- Shake/banana post WO
Meal4- 8oz chicken thigh/112g egg noodles
Meal5- 1.5c cottage cheese/berries

RP Hypertrophy
HS incline ISO press-300x6x3sets plus BO. Big PR here!!!
Converging chest press-150x10x3sets
Pec deck-195x12x3sets
Push ups-15x3sets
Plate raise-25x3sets
Reverse pec deck-165x12x3sets
Three way raises-15x30x3/20x30x1
Hanging leg raises-15x3sets

Cardio
15min post WO treadmill

Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus
200mg DHEA
100mg Ashwagandha
10mg Pregnenolone
6mg Boron
15mg Iron

Notes
Another great day! was really looking forward to pressing today. Was supposed to hit 295x6 but decided to go 300x6 and it moved very well!!
Pics





Thechickenpound
10%off discount at checkout: sgentz10

Chest looking bigger

 

[s.gentz]

10/8/2025
Weight 209.5bs
Food-2701Cals/286P/268C/63F
Meal1- 4whole eggs/1 slice no fat cheese/5 slices 647 toast
Meal2- 8oz chicken breast/250g rice
Meal3- Shake/banana post WO
Meal4- 8oz turkey meatballs/112g egg noodles
Meal5-1.5c cottage cheese/blueberries

RP Hypertrophy
Lying leg curl-160x8x2
Leg extension-210x9x2
Leg press-610x6x2
Machine glute kicks-170x12x2
Seated calves-90x15x3

Cardio
15min post WO treadmill

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
200mg DHEA
100mg Ashwagandha
10mg Pregnenolone
6mg Boron
15mg Iron

Notes
Almost puked during 1st set of press!!!

Thechickenpound
10%off discount at checkout: sgentz10

 

[LevButlerov]

10/8/2025
Weight 209.5bs
Food-2701Cals/286P/268C/63F
Meal1- 4whole eggs/1 slice no fat cheese/5 slices 647 toast
Meal2- 8oz chicken breast/250g rice
Meal3- Shake/banana post WO
Meal4- 8oz turkey meatballs/112g egg noodles
Meal5-1.5c cottage cheese/blueberries

RP Hypertrophy
Lying leg curl-160x8x2
Leg extension-210x9x2
Leg press-610x6x2
Machine glute kicks-170x12x2
Seated calves-90x15x3

Cardio
15min post WO treadmill

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
200mg DHEA
100mg Ashwagandha
10mg Pregnenolone
6mg Boron
15mg Iron

Notes
Almost puked during 1st set of press!!!

Thechickenpound
10%off discount at checkout: sgentz10

That leg press setup looks hardcore and the load is right where it should be for your current weight and food intake. Keep leg press at 2x6 adding 10–20 lbs per week while holding tension through the bottom range, and match extensions and curls for controlled 2-second eccentrics to protect the knees.

Macros at 2700 with 286 g protein are dialed in for recomp, but you could slide carbs to 300 g on heavy leg days for recovery and hold fats near 60 g. Great work pushing to near failure, that kind of density session is what drives shape changes.

 

[s.gentz]

Macros at 2700 with 286 g protein are dialed in for recomp, but you could slide carbs to 300 g on heavy leg days for recovery and hold fats near 60 g. Great work pushing to near failure, that kind of density session is what drives shape changes

I’ve got two weeks left before the deload. After that week it’s on and food will be coming up on big days. I’m thinking box of Rice Krispies post legs days. 300+g extra of carbs on those days.
Can’t believe what I’m getting out of this low of cals.

 

[LevButlerov]

I’ve got two weeks left before the deload. After that week it’s on and food will be coming up on big days. I’m thinking box of Rice Krispies post legs days. 300+g extra of carbs on those days.
Can’t believe what I’m getting out of this low of cals.

I'm thinking of honey post leg day with some rice cakes, agreed?

 

[s.gentz]

I'm thinking of honey post leg day with some rice cakes, agreed?

That may happen!!!!!

 

[LevButlerov]

That may happen!!!!!

I feel the pump after

 

[stevesmi]

10/8/2025
Weight 209.5bs
Food-2701Cals/286P/268C/63F
Meal1- 4whole eggs/1 slice no fat cheese/5 slices 647 toast
Meal2- 8oz chicken breast/250g rice
Meal3- Shake/banana post WO
Meal4- 8oz turkey meatballs/112g egg noodles
Meal5-1.5c cottage cheese/blueberries

RP Hypertrophy
Lying leg curl-160x8x2
Leg extension-210x9x2
Leg press-610x6x2
Machine glute kicks-170x12x2
Seated calves-90x15x3

Cardio
15min post WO treadmill

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
200mg DHEA
100mg Ashwagandha
10mg Pregnenolone
6mg Boron
15mg Iron

Notes
Almost puked during 1st set of press!!!

Thechickenpound
10%off discount at checkout: sgentz10

@s.gentz nice man. Seems like you're starting to load up on the weights. Never really saw you as a powerlifter in that sense, but I'm seeing you're starting to push it.

 

[Mobster]

10/8/2025
Weight 209.5bs
Food-2701Cals/286P/268C/63F
Meal1- 4whole eggs/1 slice no fat cheese/5 slices 647 toast
Meal2- 8oz chicken breast/250g rice
Meal3- Shake/banana post WO
Meal4- 8oz turkey meatballs/112g egg noodles
Meal5-1.5c cottage cheese/blueberries

RP Hypertrophy
Lying leg curl-160x8x2
Leg extension-210x9x2
Leg press-610x6x2
Machine glute kicks-170x12x2
Seated calves-90x15x3

Cardio
15min post WO treadmill

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
200mg DHEA
100mg Ashwagandha
10mg Pregnenolone
6mg Boron
15mg Iron

Notes
Almost puked during 1st set of press!!!

Thechickenpound
10%off discount at checkout: sgentz10

Food issue?

 

[s.gentz]

Food issue?

Nope, food is good. What are you referring to?

 

[2Thick]

10/8/2025
Weight 209.5bs
Food-2701Cals/286P/268C/63F
Meal1- 4whole eggs/1 slice no fat cheese/5 slices 647 toast
Meal2- 8oz chicken breast/250g rice
Meal3- Shake/banana post WO
Meal4- 8oz turkey meatballs/112g egg noodles
Meal5-1.5c cottage cheese/blueberries

RP Hypertrophy
Lying leg curl-160x8x2
Leg extension-210x9x2
Leg press-610x6x2
Machine glute kicks-170x12x2
Seated calves-90x15x3

Cardio
15min post WO treadmill

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
200mg DHEA
100mg Ashwagandha
10mg Pregnenolone
6mg Boron
15mg Iron

Notes
Almost puked during 1st set of press!!!

Thechickenpound
10%off discount at checkout: sgentz10

one of the things that always impresses me is your supplement list. love that you are on that n2guad. its such a great support supplement @s.gentz

 

[Ulter]

10/8/2025
Weight 209.5bs
Food-2701Cals/286P/268C/63F
Meal1- 4whole eggs/1 slice no fat cheese/5 slices 647 toast
Meal2- 8oz chicken breast/250g rice
Meal3- Shake/banana post WO
Meal4- 8oz turkey meatballs/112g egg noodles
Meal5-1.5c cottage cheese/blueberries

RP Hypertrophy
Lying leg curl-160x8x2
Leg extension-210x9x2
Leg press-610x6x2
Machine glute kicks-170x12x2
Seated calves-90x15x3

Cardio
15min post WO treadmill

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
200mg DHEA
100mg Ashwagandha
10mg Pregnenolone
6mg Boron
15mg Iron

Notes
Almost puked during 1st set of press!!!

Thechickenpound
10%off discount at checkout: sgentz10

That is a really nice piece of equipment right there on the leg pressing. And it looks like you packed it up with a ton of weight on there. @s.gentz Six plates plus extras on top. That's very good.

 

[ROIDDERS]

10/8/2025
Weight 209.5bs
Food-2701Cals/286P/268C/63F
Meal1- 4whole eggs/1 slice no fat cheese/5 slices 647 toast
Meal2- 8oz chicken breast/250g rice
Meal3- Shake/banana post WO
Meal4- 8oz turkey meatballs/112g egg noodles
Meal5-1.5c cottage cheese/blueberries

RP Hypertrophy
Lying leg curl-160x8x2
Leg extension-210x9x2
Leg press-610x6x2
Machine glute kicks-170x12x2
Seated calves-90x15x3

Cardio
15min post WO treadmill

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
200mg DHEA
100mg Ashwagandha
10mg Pregnenolone
6mg Boron
15mg Iron

Notes
Almost puked during 1st set of press!!!

Thechickenpound
10%off discount at checkout: sgentz10

you are always repping the EVO family with pride @s.gentz this is another excellent layout right here. I love the eggs, chicken and banana post workout.

 

[ceo]

10/8/2025
Weight 209.5bs
Food-2701Cals/286P/268C/63F
Meal1- 4whole eggs/1 slice no fat cheese/5 slices 647 toast
Meal2- 8oz chicken breast/250g rice
Meal3- Shake/banana post WO
Meal4- 8oz turkey meatballs/112g egg noodles
Meal5-1.5c cottage cheese/blueberries

RP Hypertrophy
Lying leg curl-160x8x2
Leg extension-210x9x2
Leg press-610x6x2
Machine glute kicks-170x12x2
Seated calves-90x15x3

Cardio
15min post WO treadmill

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
200mg DHEA
100mg Ashwagandha
10mg Pregnenolone
6mg Boron
15mg Iron

Notes
Almost puked during 1st set of press!!!

Thechickenpound
10%off discount at checkout: sgentz10

@s.gentz Bros. You got one of the cleanest gyms I've ever seen in my life. And I like how nobody there. You got the whole place to yourself. Nobody hogging the equipment. Usually you gotta wait for like 10 minutes to use 1 of those machines. cancelled.

 

[s.gentz]

@s.gentz Bros. You got one of the cleanest gyms I've ever seen in my life. And I like how nobody there. You got the whole place to yourself. Nobody hogging the equipment. Usually you gotta wait for like 10 minutes to use 1 of those machines. cancelled.

Yeah it’s great. All of their other locations are packed. Very rarely do I have to wait. Usually I’ll just jump in.

 

[s.gentz]

10/9/2025
Weight 211.5bs
Food-3335Cals/265P/385C/111F
Meal1- 4whole eggs/1 slice no fat cheese/5 slices 647 toast
Meal2- 8oz chicken breast/250g rice
Pre WO- Apple turnover
Intra-carb drink/5iu insulin
Meal3- Shake/banana post WO
Meal4- 6whole eggs/6 slices 647 toast
Meal5-1.5c cottage cheese/blueberries

RP Hypertrophy
Lat Pull-200x6x3sets
Narrow lat pull-200x6x3sets
HS single arm high row-150x9x3sets
HS single arm row-190x10x3sets
Cable pullover-120x11x3sets
Back hyper machine-220x10x2sets

Cardio
15min post WO treadmill

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
200mg DHEA
100mg Ashwagandha
10mg Pregnenolone
6mg Boron
15mg Iron

Notes
Experimented with adding pre WO insulin and carbs. Pumps were off the charts!!!
Currently taking 10iu post WO with shake and banana. Between meal 2 and intra cabs I think i'm in the sweet spot. May try bumping to 12iu and see how we go. Weight is climbing almost daily now.


Thechickenpound
10%off discount at checkout: sgentz10

 

[Tiger Salman Khan]

10/9/2025
Weight 211.5bs
Food-3335Cals/265P/385C/111F
Meal1- 4whole eggs/1 slice no fat cheese/5 slices 647 toast
Meal2- 8oz chicken breast/250g rice
Pre WO- Apple turnover
Intra-carb drink/5iu insulin
Meal3- Shake/banana post WO
Meal4- 6whole eggs/6 slices 647 toast
Meal5-1.5c cottage cheese/blueberries

RP Hypertrophy
Lat Pull-200x6x3sets
Narrow lat pull-200x6x3sets
HS single arm high row-150x9x3sets
HS single arm row-190x10x3sets
Cable pullover-120x11x3sets
Back hyper machine-220x10x2sets

Cardio
15min post WO treadmill

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
200mg DHEA
100mg Ashwagandha
10mg Pregnenolone
6mg Boron
15mg Iron

Notes
Experimented with adding pre WO insulin and carbs. Pumps were off the charts!!!
Currently taking 10iu post WO with shake and banana. Between meal 2 and intra cabs I think i'm in the sweet spot. May try bumping to 12iu and see how we go. Weight is climbing almost daily now.


Thechickenpound
10%off discount at checkout: sgentz10

@s.gentz Great updates on the log........

 

[LevButlerov]

10/9/2025
Weight 211.5bs
Food-3335Cals/265P/385C/111F
Meal1- 4whole eggs/1 slice no fat cheese/5 slices 647 toast
Meal2- 8oz chicken breast/250g rice
Pre WO- Apple turnover
Intra-carb drink/5iu insulin
Meal3- Shake/banana post WO
Meal4- 6whole eggs/6 slices 647 toast
Meal5-1.5c cottage cheese/blueberries

RP Hypertrophy
Lat Pull-200x6x3sets
Narrow lat pull-200x6x3sets
HS single arm high row-150x9x3sets
HS single arm row-190x10x3sets
Cable pullover-120x11x3sets
Back hyper machine-220x10x2sets

Cardio
15min post WO treadmill

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
200mg DHEA
100mg Ashwagandha
10mg Pregnenolone
6mg Boron
15mg Iron

Notes
Experimented with adding pre WO insulin and carbs. Pumps were off the charts!!!
Currently taking 10iu post WO with shake and banana. Between meal 2 and intra cabs I think i'm in the sweet spot. May try bumping to 12iu and see how we go. Weight is climbing almost daily now.


Thechickenpound
10%off discount at checkout: sgentz10

That’s a strong setup with great structure across meals and training, and the added insulin around workouts is clearly doing its job. Keep the intra carbs consistent at the same dose for another week before bumping to 12 iu to avoid overspill.

Weight gain looks clean with pumps high and recovery solid. Keep calories around 3300 with protein steady at 260–270 g and adjust carbs slightly upward only if performance stalls. Though you can go to 300 grams protein easy! @s.gentz

 

[Noah Wixx]

10/6/2025
Weight 209.1bs
Food-2701cals/286P/268C/63F
Meal1- 4whole eggs/1 slice no fat cheese/5 slices 647 toast
Meal2- 8oz chicken thighs/250g rice
Intra-30g carb drink(not in cals above)
Meal3- Shake/banana post WO
Meal4- 8oz chicken thigh/112g egg noodles
Meal5- 1.5c cottage cheese/berries

RP Hypertrophy
HS incline ISO press-300x6x3sets plus BO. Big PR here!!!
Converging chest press-150x10x3sets
Pec deck-195x12x3sets
Push ups-15x3sets
Plate raise-25x3sets
Reverse pec deck-165x12x3sets
Three way raises-15x30x3/20x30x1
Hanging leg raises-15x3sets

Cardio
15min post WO treadmill

Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus
200mg DHEA
100mg Ashwagandha
10mg Pregnenolone
6mg Boron
15mg Iron

Notes
Another great day! was really looking forward to pressing today. Was supposed to hit 295x6 but decided to go 300x6 and it moved very well!!
Pics





Thechickenpound
10%off discount at checkout: sgentz10

Looking fantastic man excellent work

 

[Noah Wixx]

10/8/2025
Weight 209.5bs
Food-2701Cals/286P/268C/63F
Meal1- 4whole eggs/1 slice no fat cheese/5 slices 647 toast
Meal2- 8oz chicken breast/250g rice
Meal3- Shake/banana post WO
Meal4- 8oz turkey meatballs/112g egg noodles
Meal5-1.5c cottage cheese/blueberries

RP Hypertrophy
Lying leg curl-160x8x2
Leg extension-210x9x2
Leg press-610x6x2
Machine glute kicks-170x12x2
Seated calves-90x15x3

Cardio
15min post WO treadmill

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
200mg DHEA
100mg Ashwagandha
10mg Pregnenolone
6mg Boron
15mg Iron

Notes
Almost puked during 1st set of press!!!

Thechickenpound
10%off discount at checkout: sgentz10

That is an awesome looking leg press

 

[ballin2504]

10/6/2025
Weight 209.1bs
Food-2701cals/286P/268C/63F
Meal1- 4whole eggs/1 slice no fat cheese/5 slices 647 toast
Meal2- 8oz chicken thighs/250g rice
Intra-30g carb drink(not in cals above)
Meal3- Shake/banana post WO
Meal4- 8oz chicken thigh/112g egg noodles
Meal5- 1.5c cottage cheese/berries

RP Hypertrophy
HS incline ISO press-300x6x3sets plus BO. Big PR here!!!
Converging chest press-150x10x3sets
Pec deck-195x12x3sets
Push ups-15x3sets
Plate raise-25x3sets
Reverse pec deck-165x12x3sets
Three way raises-15x30x3/20x30x1
Hanging leg raises-15x3sets

Cardio
15min post WO treadmill

Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus
200mg DHEA
100mg Ashwagandha
10mg Pregnenolone
6mg Boron
15mg Iron

Notes
Another great day! was really looking forward to pressing today. Was supposed to hit 295x6 but decided to go 300x6 and it moved very well!!
Pics






Thechickenpound
10%off discount at checkout: sgentz10

@s.gentz great work big fella you’re looking really good man. Keep it up

 

[ceo]

Yeah it’s great. All of their other locations are packed. Very rarely do I have to wait. Usually I’ll just jump in.

Bros. That's actually a huge advantage.

 

[s.gentz]

10/10/2025
Weight 212lbs
Food-?
Meal1- 4whole eggs/1 slice no fat cheese/5 slices 647 toast
Meal2- 8oz chicken thighs/250g rice
Pre WO rice crispy treat/5iu insulin
Meal3- Shake/banana post WO/10iu insulin
Meal4- Birthday sushi!!!
Meal5-1.5c cottage cheese/blueberries

RP Hypertrophy
Rope hammers-100x12x5
Rope extensions-100x12x5
Alternating DB curls-45x7x4
Pushdowns-220x12x4
single arm cable extension-20x14x4
Preacher curl-60x12x4
Machine abs-110x15x4

Cardio
15min post WO treadmill

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
200mg DHEA
100mg Ashwagandha
10mg Pregnenolone
6mg Boron
15mg Iron

Notes
WO plan had a higher volume b-day workout planned. Felt great. Very little rest between sets.

Thechickenpound
10%off discount at checkout: sgentz10

 

[LevButlerov]

10/10/2025
Weight 212lbs
Food-?
Meal1- 4whole eggs/1 slice no fat cheese/5 slices 647 toast
Meal2- 8oz chicken thighs/250g rice
Pre WO rice crispy treat/5iu insulin
Meal3- Shake/banana post WO/10iu insulin
Meal4- Birthday sushi!!!
Meal5-1.5c cottage cheese/blueberries

RP Hypertrophy
Rope hammers-100x12x5
Rope extensions-100x12x5
Alternating DB curls-45x7x4
Pushdowns-220x12x4
single arm cable extension-20x14x4
Preacher curl-60x12x4
Machine abs-110x15x4

Cardio
15min post WO treadmill

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
200mg DHEA
100mg Ashwagandha
10mg Pregnenolone
6mg Boron
15mg Iron

Notes
WO plan had a higher volume b-day workout planned. Felt great. Very little rest between sets.

Thechickenpound
10%off discount at checkout: sgentz10

Strong arm day and good control running the RP volume. Drop rope hammers to 4 sets next time and push the DB curls to 50 lbs for 3x8, keep rests tight like you did for that pump.

Food looks clean, macros are balanced even with the sushi meal. I love some sushi now!
Keep the 5 iu pre and 10 iu post setup but add 50 g fast carbs post for better glycogen refill and recovery imo.

 

[s.gentz]

Strong arm day and good control running the RP volume. Drop rope hammers to 4 sets next time and push the DB curls to 50 lbs for 3x8, keep rests tight like you did for that pump.

Food looks clean, macros are balanced even with the sushi meal. I love some sushi now!
Keep the 5 iu pre and 10 iu post setup but add 50 g fast carbs post for better glycogen refill and recovery imo.

The volume is only building on my second arm day. Next week is the last week on this plan before the deload and then I’ll design another plan for the next block. Gonna get heavy!!!!

 

[LevButlerov]

The volume is only building on my second arm day. Next week is the last week on this plan before the deload and then I’ll design another plan for the next block. Gonna get heavy!!!!

It's gonna get HEAVY I feel it!

 

[ballin2504]

10/8/2025
Weight 209.5bs
Food-2701Cals/286P/268C/63F
Meal1- 4whole eggs/1 slice no fat cheese/5 slices 647 toast
Meal2- 8oz chicken breast/250g rice
Meal3- Shake/banana post WO
Meal4- 8oz turkey meatballs/112g egg noodles
Meal5-1.5c cottage cheese/blueberries

RP Hypertrophy
Lying leg curl-160x8x2
Leg extension-210x9x2
Leg press-610x6x2
Machine glute kicks-170x12x2
Seated calves-90x15x3

Cardio
15min post WO treadmill

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
200mg DHEA
100mg Ashwagandha
10mg Pregnenolone
6mg Boron
15mg Iron

Notes
Almost puked during 1st set of press!!!

Thechickenpound
10%off discount at checkout: sgentz10

@s.gentz man in the gym you go to looks really nice and it looks like they have a lot of good equipment. Keep it up big guy.

 

[s.gentz]

10/13/2025
Weight 215.9bs
Food-2879cals/273P/306C/73F
Meal1- 4whole eggs/1 slice no fat cheese/5 slices 647 toast
Meal2- 8oz chicken thighs/250g rice
Intra-30g carb drink
Meal3- Shake/banana post WO
Meal4- 8oz turkey meatballs/112g egg noodles
Meal5- 1.5c cottage cheese/berries

RP Hypertrophy
HS incline ISO press-310x6x3sets plus BO.
Converging chest press-155x10x3sets
Pec deck-200x12x3sets
Push ups-15x3sets
Plate raise-25x3sets
Reverse pec deck-170x12x3sets
Three way raises-20x30x3
Hanging leg raises-15x3sets

Cardio
15min post WO treadmill

Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus
200mg DHEA
100mg Ashwagandha
10mg Pregnenolone
6mg Boron
15mg Iron

Notes
Another PR on weight and reps for the incline press. Was able to get a 1RM of 315 on the flat bench last year. Am supposed to be on a deload next week but I think i’ll be trying to better my flat bench 1RM on monday before taking it easy the rest of the week. Now the question is what to shoot for??



Thechickenpound
10%off discount at checkout: sgentz10

 

[LevButlerov]

10/13/2025
Weight 215.9bs
Food-2879cals/273P/306C/73F
Meal1- 4whole eggs/1 slice no fat cheese/5 slices 647 toast
Meal2- 8oz chicken thighs/250g rice
Intra-30g carb drink
Meal3- Shake/banana post WO
Meal4- 8oz turkey meatballs/112g egg noodles
Meal5- 1.5c cottage cheese/berries

RP Hypertrophy
HS incline ISO press-310x6x3sets plus BO.
Converging chest press-155x10x3sets
Pec deck-200x12x3sets
Push ups-15x3sets
Plate raise-25x3sets
Reverse pec deck-170x12x3sets
Three way raises-20x30x3
Hanging leg raises-15x3sets

Cardio
15min post WO treadmill

Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus
200mg DHEA
100mg Ashwagandha
10mg Pregnenolone
6mg Boron
15mg Iron

Notes
Another PR on weight and reps for the incline press. Was able to get a 1RM of 315 on the flat bench last year. Am supposed to be on a deload next week but I think i’ll be trying to better my flat bench 1RM on monday before taking it easy the rest of the week. Now the question is what to shoot for??



Thechickenpound
10%off discount at checkout: sgentz10

310 lb incline press x3 is solid work. The 315 flat bench target next week makes sense before the deload, you’re primed for it.

Macros are balanced and protein at 270 g is good level, almost 300grams push it up. Keep carbs near training and let that 15 min treadmill postworkout handle recomp.

 

[RoidRageWife]

10/13/2025
Weight 215.9bs
Food-2879cals/273P/306C/73F
Meal1- 4whole eggs/1 slice no fat cheese/5 slices 647 toast
Meal2- 8oz chicken thighs/250g rice
Intra-30g carb drink
Meal3- Shake/banana post WO
Meal4- 8oz turkey meatballs/112g egg noodles
Meal5- 1.5c cottage cheese/berries

RP Hypertrophy
HS incline ISO press-310x6x3sets plus BO.
Converging chest press-155x10x3sets
Pec deck-200x12x3sets
Push ups-15x3sets
Plate raise-25x3sets
Reverse pec deck-170x12x3sets
Three way raises-20x30x3
Hanging leg raises-15x3sets

Cardio
15min post WO treadmill

Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus
200mg DHEA
100mg Ashwagandha
10mg Pregnenolone
6mg Boron
15mg Iron

Notes
Another PR on weight and reps for the incline press. Was able to get a 1RM of 315 on the flat bench last year. Am supposed to be on a deload next week but I think i’ll be trying to better my flat bench 1RM on monday before taking it easy the rest of the week. Now the question is what to shoot for??



Thechickenpound
10%off discount at checkout: sgentz10

Always consistent! Happy Belated Bday Bro! Congrats on your PR on incline bench!go for 1RM since you’re gonna deload may as well.

 

[s.gentz]

The 315 flat bench target

315 was the old 1rm. Gonna see what I can do this year. If I’m hitting 310 incline for reps I’m thinking new flat bench 1rm is gonna be over 320. Have to see how it feels on the day!!

 

[LevButlerov]

315 was the old 1rm. Gonna see what I can do this year. If I’m hitting 310 incline for reps I’m thinking new flat bench 1rm is gonna be over 320. Have to see how it feels on the day!!

I think you can hit even more 350

 

[s.gentz]

I think you can hit even more 350

Maybe not this time but later in the build when the anadrol is in maybe we push it higher.

 

[stevesmi]

10/13/2025
Weight 215.9bs
Food-2879cals/273P/306C/73F
Meal1- 4whole eggs/1 slice no fat cheese/5 slices 647 toast
Meal2- 8oz chicken thighs/250g rice
Intra-30g carb drink
Meal3- Shake/banana post WO
Meal4- 8oz turkey meatballs/112g egg noodles
Meal5- 1.5c cottage cheese/berries

RP Hypertrophy
HS incline ISO press-310x6x3sets plus BO.
Converging chest press-155x10x3sets
Pec deck-200x12x3sets
Push ups-15x3sets
Plate raise-25x3sets
Reverse pec deck-170x12x3sets
Three way raises-20x30x3
Hanging leg raises-15x3sets

Cardio
15min post WO treadmill

Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus
200mg DHEA
100mg Ashwagandha
10mg Pregnenolone
6mg Boron
15mg Iron

Notes
Another PR on weight and reps for the incline press. Was able to get a 1RM of 315 on the flat bench last year. Am supposed to be on a deload next week but I think i’ll be trying to better my flat bench 1RM on monday before taking it easy the rest of the week. Now the question is what to shoot for??



Thechickenpound
10%off discount at checkout: sgentz10

@s.gentz this is a great job on the supplements and food you are eating. keep up the good work on all that. turkey meatballs sound interesting

 

[Mobster]

10/13/2025
Weight 215.9bs
Food-2879cals/273P/306C/73F
Meal1- 4whole eggs/1 slice no fat cheese/5 slices 647 toast
Meal2- 8oz chicken thighs/250g rice
Intra-30g carb drink
Meal3- Shake/banana post WO
Meal4- 8oz turkey meatballs/112g egg noodles
Meal5- 1.5c cottage cheese/berries

RP Hypertrophy
HS incline ISO press-310x6x3sets plus BO.
Converging chest press-155x10x3sets
Pec deck-200x12x3sets
Push ups-15x3sets
Plate raise-25x3sets
Reverse pec deck-170x12x3sets
Three way raises-20x30x3
Hanging leg raises-15x3sets

Cardio
15min post WO treadmill

Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus
200mg DHEA
100mg Ashwagandha
10mg Pregnenolone
6mg Boron
15mg Iron

Notes
Another PR on weight and reps for the incline press. Was able to get a 1RM of 315 on the flat bench last year. Am supposed to be on a deload next week but I think i’ll be trying to better my flat bench 1RM on monday before taking it easy the rest of the week. Now the question is what to shoot for??



Thechickenpound
10%off discount at checkout: sgentz10

Post up 3 recent bench sessions and I'll give you 3 numbers (bad day, ok day and great day).

 

[s.gentz]

Post up 3 recent bench sessions and I'll give you 3 numbers (bad day, ok day and great day).

@Mobster
I haven't flat benched since last year. Here are my last sessions from this build on the HS iso incline press. 315 was my 1RM last year on the flat. Prob could have gotten another but didn't have a spotter. I'm thinking somewhere in the 325 range. I will also have 2 more chances to have a go at it during this build and anadrol will be in later so image there will be a jump there.
Next week is a deload week after Mondays 1rm attempt and then I imagine I will continue to progress on the incline over the next block. The last rep yesterday at 310 was pretty heavy. Really had to push to get it. My weekly jumps will prob be closer to 5lbs going forward.

Last 6 weeks
275x6x3sets
280x6x3sets
285x6x3sets
290x6x3sets
300x6x3sets
310x6x3sets

 

[2Thick]

@Mobster
I haven't flat benched since last year. Here are my last sessions from this build on the HS iso incline press. 315 was my 1RM last year on the flat. Prob could have gotten another but didn't have a spotter. I'm thinking somewhere in the 325 range. I will also have 2 more chances to have a go at it during this build and anadrol will be in later so image there will be a jump there.
Next week is a deload week after Mondays 1rm attempt and then I imagine I will continue to progress on the incline over the next block. The last rep yesterday at 310 was pretty heavy. Really had to push to get it. My weekly jumps will prob be closer to 5lbs going forward.

Last 6 weeks
275x6x3sets
280x6x3sets
285x6x3sets
290x6x3sets
300x6x3sets
310x6x3sets

last 6 weeks has been outstanding. like the structure of the workouts. you are pushing things nicely @s.gentz

 

[Ulter]

@Mobster
I haven't flat benched since last year. Here are my last sessions from this build on the HS iso incline press. 315 was my 1RM last year on the flat. Prob could have gotten another but didn't have a spotter. I'm thinking somewhere in the 325 range. I will also have 2 more chances to have a go at it during this build and anadrol will be in later so image there will be a jump there.
Next week is a deload week after Mondays 1rm attempt and then I imagine I will continue to progress on the incline over the next block. The last rep yesterday at 310 was pretty heavy. Really had to push to get it. My weekly jumps will prob be closer to 5lbs going forward.

Last 6 weeks
275x6x3sets
280x6x3sets
285x6x3sets
290x6x3sets
300x6x3sets
310x6x3sets

wow surprised you haven't flat benched in so long. but it does show you don't have to do a specific lift @s.gentz deload sounds good

 

[s.gentz]

wow surprised you haven't flat benched in so long. but it does show you don't have to do a specific lift @s.gentz deload sounds good

Yeah I started using the HS iso incline and love it so just been using that.

 

[ROIDDERS]

10/13/2025
Weight 215.9bs
Food-2879cals/273P/306C/73F
Meal1- 4whole eggs/1 slice no fat cheese/5 slices 647 toast
Meal2- 8oz chicken thighs/250g rice
Intra-30g carb drink
Meal3- Shake/banana post WO
Meal4- 8oz turkey meatballs/112g egg noodles
Meal5- 1.5c cottage cheese/berries

RP Hypertrophy
HS incline ISO press-310x6x3sets plus BO.
Converging chest press-155x10x3sets
Pec deck-200x12x3sets
Push ups-15x3sets
Plate raise-25x3sets
Reverse pec deck-170x12x3sets
Three way raises-20x30x3
Hanging leg raises-15x3sets

Cardio
15min post WO treadmill

Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus
200mg DHEA
100mg Ashwagandha
10mg Pregnenolone
6mg Boron
15mg Iron

Notes
Another PR on weight and reps for the incline press. Was able to get a 1RM of 315 on the flat bench last year. Am supposed to be on a deload next week but I think i’ll be trying to better my flat bench 1RM on monday before taking it easy the rest of the week. Now the question is what to shoot for??



Thechickenpound
10%off discount at checkout: sgentz10

@s.gentz I think you should shoot for 325, but make sure you have a good spotter or two. You don't want to end up tearing out your shoulder.

 

[s.gentz]

@s.gentz I think you should shoot for 325, but make sure you have a good spotter or two. You don't want to end up tearing out your shoulder.

Think that is prob where I will end up based on what i've been doing. I'm just gonna feel it out on the day.

 

[ceo]

Think that is prob where I will end up based on what i've been doing. I'm just gonna feel it out on the day.

Bros. Work your way up and see how you feel. Some days you're just not strong. I find that if I get a good night's sleep, I'm definitely stronger in the gym the next day. @s.gentz

 

[s.gentz]

Bros. Work your way up and see how you feel. Some days you're just not strong. I find that if I get a good night's sleep, I'm definitely stronger in the gym the next day. @s.gentz

Agree. My only apprehension is my wife is having surgery the next day so if I get injured it would be a problem.

 

[s.gentz]

10/14/2025
Weight 213.4lbs
Food-2701Cals/286P/268C/63F
Meal1- 4whole eggs/1 slice no fat cheese/5 slices 647 toast
Meal2- 8oz chicken thighs/250g rice
Meal3- Shake/banana post WO
Meal4- 8oz ground turkey/112g egg noodles
Meal5-1.5c cottage cheese/blueberries

RP Hypertrophy
Rope hammers-115x10x3
Rope extensions-115x10x3
Alternating DB curls-50x5x3
Pushdowns-235x12x3
BB curl-80x13x3
single arm cable extension-25x12x3
Reverse BB curl-70x17x3
Machine abs-125x15x3

Cardio
15min post WO treadmill

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
200mg DHEA
100mg Ashwagandha
10mg Pregnenolone
6mg Boron
15mg Iron

Notes



Thechickenpound
10%off discount at checkout: sgentz10

 

[toddthelineman]

Listening to your podcast now! I have a bunch old work buddies from upstate NY. Monroe, Newburg, Middletown, etc . It’s great up there. Your slight accent reminds me of being there. Been a long time!

 

[Ulter]

Yeah I started using the HS iso incline and love it so just been using that.

that is a good idea

 

[25homes]

10/8/2025
Weight 209.5bs
Food-2701Cals/286P/268C/63F
Meal1- 4whole eggs/1 slice no fat cheese/5 slices 647 toast
Meal2- 8oz chicken breast/250g rice
Meal3- Shake/banana post WO
Meal4- 8oz turkey meatballs/112g egg noodles
Meal5-1.5c cottage cheese/blueberries

RP Hypertrophy
Lying leg curl-160x8x2
Leg extension-210x9x2
Leg press-610x6x2
Machine glute kicks-170x12x2
Seated calves-90x15x3

Cardio
15min post WO treadmill

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
200mg DHEA
100mg Ashwagandha
10mg Pregnenolone
6mg Boron
15mg Iron

Notes
Almost puked during 1st set of press!!!

Thechickenpound
10%off discount at checkout: sgentz10

Man lot of weight on leg press

 

[LevButlerov]

Maybe not this time but later in the build when the anadrol is in maybe we push it higher.

I feel you even have it in you now

 

[RoySimpson]

10/13/2025
Weight 215.9bs
Food-2879cals/273P/306C/73F
Meal1- 4whole eggs/1 slice no fat cheese/5 slices 647 toast
Meal2- 8oz chicken thighs/250g rice
Intra-30g carb drink
Meal3- Shake/banana post WO
Meal4- 8oz turkey meatballs/112g egg noodles
Meal5- 1.5c cottage cheese/berries

RP Hypertrophy
HS incline ISO press-310x6x3sets plus BO.
Converging chest press-155x10x3sets
Pec deck-200x12x3sets
Push ups-15x3sets
Plate raise-25x3sets
Reverse pec deck-170x12x3sets
Three way raises-20x30x3
Hanging leg raises-15x3sets

Cardio
15min post WO treadmill

Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus
200mg DHEA
100mg Ashwagandha
10mg Pregnenolone
6mg Boron
15mg Iron

Notes
Another PR on weight and reps for the incline press. Was able to get a 1RM of 315 on the flat bench last year. Am supposed to be on a deload next week but I think i’ll be trying to better my flat bench 1RM on monday before taking it easy the rest of the week. Now the question is what to shoot for??



Thechickenpound
10%off discount at checkout: sgentz10

@s.gentz awesome work! You will crush 315lbs for sure!

 

[s.gentz]

I feel you even have it in you now

1rm max calculator has me at 360
For 1. That would be a 45ln jump from my last attempt at 315 last year. That’s a scary number. Have to see how I feel on the day.

 

[ceo]

Agree. My only apprehension is my wife is having surgery the next day so if I get injured it would be a problem.

Bro's. Yeah good luck with that. I hope surgery goes good.

 

[ROIDDERS]

Think that is prob where I will end up based on what i've been doing. I'm just gonna feel it out on the day.

You certainly are getting stronger fast.

 

[s.gentz]

10/15/2025
Weight 213.6lbs
Food-3349Cals/358P/284C/97F
Meal1- 4whole eggs/1 slice no fat cheese/5 slices 647 toast
Meal2- 8oz chicken thighs/250g rice
Pre WO- 2 pop tarts/10iu insulin
Meal3- Shake/banana post WO/10iu insulin
Meal4- 16oz beef brisket
Meal5-1.5c cottage cheese/blueberries

RP Hypertrophy
Lying leg curl-165x8x2sets
Leg extension-215x9x2sets
Cybex squat press-630x6x2sets
Machine glute kickbacks-175x12x2sets
Seated calves-90x17x2sets

Cardio
15min post WO treadmill

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
200mg DHEA
100mg Ashwagandha
10mg Pregnenolone
6mg Boron
15mg Iron

Notes


Thechickenpound
10%off discount at checkout: sgentz10

 

[RoidRage69]

I love pop tarts. The wife and I eat 1-2 pop tarts and protein shake pre workout.

 

[LevButlerov]

1rm max calculator has me at 360
For 1. That would be a 45ln jump from my last attempt at 315 last year. That’s a scary number. Have to see how I feel on the day.

You can do it easy, I can see you getting to 360 even.

 

[s.gentz]

You can do it easy, I can see you getting to 360 even.

Im gonna see how I feel Monday. I know I can def move some weight but with my wife’s surgery on Tuesday it would be catastrophic if I got injured.
We will just see how it goes. I’m confident I can easily put up a PR as it’s only 10 more pounds than this weeks lifts so ill shoot for that. The 1rm may wait another 6 weeks for next deload. I’ll be even stronger then

 

[LevButlerov]

Im gonna see how I feel Monday. I know I can def move some weight but with my wife’s surgery on Tuesday it would be catastrophic if I got injured.
We will just see how it goes. I’m confident I can easily put up a PR as it’s only 10 more pounds than this weeks lifts so ill shoot for that. The 1rm may wait another 6 weeks for next deload. I’ll be even stronger then

Go slow with her surgery I see the situation
I'm going to listen to the podcast today with you, cant wait.

 

[ballin2504]

10/13/2025
Weight 215.9bs
Food-2879cals/273P/306C/73F
Meal1- 4whole eggs/1 slice no fat cheese/5 slices 647 toast
Meal2- 8oz chicken thighs/250g rice
Intra-30g carb drink
Meal3- Shake/banana post WO
Meal4- 8oz turkey meatballs/112g egg noodles
Meal5- 1.5c cottage cheese/berries

RP Hypertrophy
HS incline ISO press-310x6x3sets plus BO.
Converging chest press-155x10x3sets
Pec deck-200x12x3sets
Push ups-15x3sets
Plate raise-25x3sets
Reverse pec deck-170x12x3sets
Three way raises-20x30x3
Hanging leg raises-15x3sets

Cardio
15min post WO treadmill

Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus
200mg DHEA
100mg Ashwagandha
10mg Pregnenolone
6mg Boron
15mg Iron

Notes
Another PR on weight and reps for the incline press. Was able to get a 1RM of 315 on the flat bench last year. Am supposed to be on a deload next week but I think i’ll be trying to better my flat bench 1RM on monday before taking it easy the rest of the week. Now the question is what to shoot for??



Thechickenpound
10%off discount at checkout: sgentz10

@s.gentz everything‘s looking good as usual man

 

[Tiger Salman Khan]

10/15/2025
Weight 213.6lbs
Food-3349Cals/358P/284C/97F
Meal1- 4whole eggs/1 slice no fat cheese/5 slices 647 toast
Meal2- 8oz chicken thighs/250g rice
Pre WO- 2 pop tarts/10iu insulin
Meal3- Shake/banana post WO/10iu insulin
Meal4- 16oz beef brisket
Meal5-1.5c cottage cheese/blueberries

RP Hypertrophy
Lying leg curl-165x8x2sets
Leg extension-215x9x2sets
Cybex squat press-630x6x2sets
Machine glute kickbacks-175x12x2sets
Seated calves-90x17x2sets

Cardio
15min post WO treadmill

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
200mg DHEA
100mg Ashwagandha
10mg Pregnenolone
6mg Boron
15mg Iron

Notes


Thechickenpound
10%off discount at checkout: sgentz10

@s.gentz legit updates....keep growing........

 

[s.gentz]

10/16/2025
Weight 213.5bs
Food-2879Cals/273P/3306C/73F
Meal1- 4whole eggs/1 slice no fat cheese/5 slices 647 toast
Meal2- 8oz chicken breast/250g rice
Pre WO-5iu insulin
Intra-carb drink
Meal3- Shake/banana post WO/10iu insulin
Meal4- 6whole eggs/6 slices 647 toast
Meal5-1.5c cottage cheese/blueberries

RP Hypertrophy
Lat Pull-200x9x3sets
Narrow lat pull-200x9x3sets
HS single arm high row-155x9x3sets
HS single arm row-190x11x3sets
Cable pullover-130x13x3sets
Back hyper machine-230x10x2sets

Cardio
15min post WO treadmill

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
200mg DHEA
100mg Ashwagandha
10mg Pregnenolone
6mg Boron
15mg Iron

Notes


Thechickenpound
10%off discount at checkout: sgentz10

 

[LevButlerov]

10/16/2025
Weight 213.5bs
Food-2879Cals/273P/3306C/73F
Meal1- 4whole eggs/1 slice no fat cheese/5 slices 647 toast
Meal2- 8oz chicken breast/250g rice
Pre WO-5iu insulin
Intra-carb drink
Meal3- Shake/banana post WO/10iu insulin
Meal4- 6whole eggs/6 slices 647 toast
Meal5-1.5c cottage cheese/blueberries

RP Hypertrophy
Lat Pull-200x9x3sets
Narrow lat pull-200x9x3sets
HS single arm high row-155x9x3sets
HS single arm row-190x11x3sets
Cable pullover-130x13x3sets
Back hyper machine-230x10x2sets

Cardio
15min post WO treadmill

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
200mg DHEA
100mg Ashwagandha
10mg Pregnenolone
6mg Boron
15mg Iron

Notes


Thechickenpound
10%off discount at checkout: sgentz10

Strong pull session with consistent load across the rows and pulldowns. The 200 lb work sets on both lat pull keep upper back development the way we want, thick and wide @s.gentz heard you on the podcast, interesting info.

Your diet looks clean, though 3306 carbs I think you mean 306 3306 is too hardcore lol

 

[s.gentz]

10/16/2025
Weight 215.5bs
Food-2245Cals/226P/228C/57F
Meal1- 4whole eggs/1 slice no fat cheese/5 slices 647 toast
Meal2- 8oz chicken breast/250g rice
Meal4- 8oz chicken breast/250g rice
Meal5-1.5c cottage cheese/blueberries

RP Hypertrophy
Rest Day!

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
200mg DHEA
100mg Ashwagandha
10mg Pregnenolone
6mg Boron
15mg Iron

Notes
PR bench attempt monday. Not going for a 1rm PR as my wife is having surgery tuesday and I can’t risk getting injured. I’m only 5lbs off my current bech PR though so adding 10lbs to set a new PR is in the cards.
Monday also start a deload week.
Have a great weekend everyone!!!


200×200 23 KB

Thechickenpound
10%off discount at checkout: sgentz10

 

[LevButlerov]

10/16/2025
Weight 215.5bs
Food-2245Cals/226P/228C/57F
Meal1- 4whole eggs/1 slice no fat cheese/5 slices 647 toast
Meal2- 8oz chicken breast/250g rice
Meal4- 8oz chicken breast/250g rice
Meal5-1.5c cottage cheese/blueberries

RP Hypertrophy
Rest Day!

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
200mg DHEA
100mg Ashwagandha
10mg Pregnenolone
6mg Boron
15mg Iron

Notes
PR bench attempt monday. Not going for a 1rm PR as my wife is having surgery tuesday and I can’t risk getting injured. I’m only 5lbs off my current bech PR though so adding 10lbs to set a new PR is in the cards.
Monday also start a deload week.
Have a great weekend everyone!!!


200×200 23 KB

Thechickenpound
10%off discount at checkout: sgentz10

strong day logged. Holding 215.5 lbs while food stays keeps you lean going into deload week, perfect setup before Monday’s PR attempt.

Good call backing off from a 1RM before your wife’s surgery, smart recovery timing. Keep your deload volume light, focus on quality bench form and rep speed. EVO family support her way, I hope all well with her.

 

[stevesmi]

10/16/2025
Weight 215.5bs
Food-2245Cals/226P/228C/57F
Meal1- 4whole eggs/1 slice no fat cheese/5 slices 647 toast
Meal2- 8oz chicken breast/250g rice
Meal4- 8oz chicken breast/250g rice
Meal5-1.5c cottage cheese/blueberries

RP Hypertrophy
Rest Day!

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
200mg DHEA
100mg Ashwagandha
10mg Pregnenolone
6mg Boron
15mg Iron

Notes
PR bench attempt monday. Not going for a 1rm PR as my wife is having surgery tuesday and I can’t risk getting injured. I’m only 5lbs off my current bech PR though so adding 10lbs to set a new PR is in the cards.
Monday also start a deload week.
Have a great weekend everyone!!!


200×200 23 KB

Thechickenpound
10%off discount at checkout: sgentz10

@s.gentz nice job on this update as usual. Hopefully on Monday we hear some good news and you can get in a nice personal record.

 

[2Thick]

10/16/2025
Weight 215.5bs
Food-2245Cals/226P/228C/57F
Meal1- 4whole eggs/1 slice no fat cheese/5 slices 647 toast
Meal2- 8oz chicken breast/250g rice
Meal4- 8oz chicken breast/250g rice
Meal5-1.5c cottage cheese/blueberries

RP Hypertrophy
Rest Day!

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
200mg DHEA
100mg Ashwagandha
10mg Pregnenolone
6mg Boron
15mg Iron

Notes
PR bench attempt monday. Not going for a 1rm PR as my wife is having surgery tuesday and I can’t risk getting injured. I’m only 5lbs off my current bech PR though so adding 10lbs to set a new PR is in the cards.
Monday also start a deload week.
Have a great weekend everyone!!!


200×200 23 KB

Thechickenpound
10%off discount at checkout: sgentz10

the eggs, chicken and berries are really solid. Very underrated foods right there, but they're great for bodybuilding. @s.gentz

 

[Mobster]

10/16/2025
Weight 215.5bs
Food-2245Cals/226P/228C/57F
Meal1- 4whole eggs/1 slice no fat cheese/5 slices 647 toast
Meal2- 8oz chicken breast/250g rice
Meal4- 8oz chicken breast/250g rice
Meal5-1.5c cottage cheese/blueberries

RP Hypertrophy
Rest Day!

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
200mg DHEA
100mg Ashwagandha
10mg Pregnenolone
6mg Boron
15mg Iron

Notes
PR bench attempt monday. Not going for a 1rm PR as my wife is having surgery tuesday and I can’t risk getting injured. I’m only 5lbs off my current bech PR though so adding 10lbs to set a new PR is in the cards.
Monday also start a deload week.
Have a great weekend everyone!!!


200×200 23 KB

Thechickenpound
10%off discount at checkout: sgentz10

Needs must buddy

 

[Allupfromhere]

Smashing it as usual brother, killer job on the podcast too was good to get an insight tp your train of thought when it comes to your training, nutrition, supps and gear. Though i see it on your logs its cool to hear your laid out thoughts on each of it
Wishing your wife all the best on the surgery brother.

 

[ceo]

10/16/2025
Weight 215.5bs
Food-2245Cals/226P/228C/57F
Meal1- 4whole eggs/1 slice no fat cheese/5 slices 647 toast
Meal2- 8oz chicken breast/250g rice
Meal4- 8oz chicken breast/250g rice
Meal5-1.5c cottage cheese/blueberries

RP Hypertrophy
Rest Day!

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
200mg DHEA
100mg Ashwagandha
10mg Pregnenolone
6mg Boron
15mg Iron

Notes
PR bench attempt monday. Not going for a 1rm PR as my wife is having surgery tuesday and I can’t risk getting injured. I’m only 5lbs off my current bech PR though so adding 10lbs to set a new PR is in the cards.
Monday also start a deload week.
Have a great weekend everyone!!!


200×200 23 KB

Thechickenpound
10%off discount at checkout: sgentz10

bros you pumping it hard on the iron. day in and day out. that what i love about you never quits @s.gentz

 

[Ulter]

10/16/2025
Weight 215.5bs
Food-2245Cals/226P/228C/57F
Meal1- 4whole eggs/1 slice no fat cheese/5 slices 647 toast
Meal2- 8oz chicken breast/250g rice
Meal4- 8oz chicken breast/250g rice
Meal5-1.5c cottage cheese/blueberries

RP Hypertrophy
Rest Day!

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
200mg DHEA
100mg Ashwagandha
10mg Pregnenolone
6mg Boron
15mg Iron

Notes
PR bench attempt monday. Not going for a 1rm PR as my wife is having surgery tuesday and I can’t risk getting injured. I’m only 5lbs off my current bech PR though so adding 10lbs to set a new PR is in the cards.
Monday also start a deload week.
Have a great weekend everyone!!!


200×200 23 KB

Thechickenpound
10%off discount at checkout: sgentz10

that n2guard is always good to see. the stuff works PERIOD @s.gentz and you cover it up with more supplements which is always awesome

 

[ROIDDERS]

10/16/2025
Weight 215.5bs
Food-2245Cals/226P/228C/57F
Meal1- 4whole eggs/1 slice no fat cheese/5 slices 647 toast
Meal2- 8oz chicken breast/250g rice
Meal4- 8oz chicken breast/250g rice
Meal5-1.5c cottage cheese/blueberries

RP Hypertrophy
Rest Day!

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
200mg DHEA
100mg Ashwagandha
10mg Pregnenolone
6mg Boron
15mg Iron

Notes
PR bench attempt monday. Not going for a 1rm PR as my wife is having surgery tuesday and I can’t risk getting injured. I’m only 5lbs off my current bech PR though so adding 10lbs to set a new PR is in the cards.
Monday also start a deload week.
Have a great weekend everyone!!!


200×200 23 KB

Thechickenpound
10%off discount at checkout: sgentz10

@s.gentz chicken and rice is outstanding. basic but works good. get your protein and carbs in one shot

 

[ballin2504]

10/16/2025
Weight 215.5bs
Food-2245Cals/226P/228C/57F
Meal1- 4whole eggs/1 slice no fat cheese/5 slices 647 toast
Meal2- 8oz chicken breast/250g rice
Meal4- 8oz chicken breast/250g rice
Meal5-1.5c cottage cheese/blueberries

RP Hypertrophy
Rest Day!

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
200mg DHEA
100mg Ashwagandha
10mg Pregnenolone
6mg Boron
15mg Iron

Notes
PR bench attempt monday. Not going for a 1rm PR as my wife is having surgery tuesday and I can’t risk getting injured. I’m only 5lbs off my current bech PR though so adding 10lbs to set a new PR is in the cards.
Monday also start a deload week.
Have a great weekend everyone!!!


200×200 23 KB

Thechickenpound
10%off discount at checkout: sgentz10

@s.gentz nice update as usually brother. I’ll have to look into the 647 bread

 

[s.gentz]

I’ll have to look into the 647 bread

It's awesome. Great macros. Tons of fiber. Def recommend it to anyone who likes bread but doesn't want a ton of carbs/sugar.
https://www.schmidtoldtyme.com/647-bread/

 

[s.gentz]

10/19/2025
Weight 214.5bs
Food-?
Meal1- 4whole eggs/1 slice no fat cheese/5 slices 647 toast
Pre WO- 2 blueberry pop tarts
Post WO-Shake/banana
Meal2- 8oz chicken breast/250g rice
Meal3- Prob pizza/wings-wifes choice as her last meal allowed prior to surgery.
Meal4- 1.5c cottage cheese/30g dark chocolate

RP Hypertrophy Deload Week
Flat bench-135x12/225x6/275x3/300x1/315x1/325x1/135x10
Converiging press-140x8x2
Pec deck-145x8x2
Pushups-BWx10x2
Reverse pec deck-145x8x2
Three way raise-15x30x2
Machine abs-120x15x2

Cardio
15min 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
200mg DHEA
100mg Ashwagandha
10mg Pregnenolone
6mg Boron
15mg Iron
Digestive Enzymes

Notes
Monday became sunday due to weekly obligations. Day1 of deload today. Bench PR of 325x1. Felt pretty heavy. Moved really slow from midway to top. No spotter.1rm calc had me at 365x1. Honestly the way 325lbs felt I think 365 wasn’t gonna happen. Only caveat here is that I trained in the AM with only one meal and 2 pop tarts in the system. I’ll up this 1rm attempt later in this build. Today is just too close to my wife’s surgery to mess around and get injured.



Thechickenpound
10%off discount at checkout: sgentz10

 

[RoidRage69]

Congrats on the 325 bench!!!

 

[LevButlerov]

10/19/2025
Weight 214.5bs
Food-?
Meal1- 4whole eggs/1 slice no fat cheese/5 slices 647 toast
Pre WO- 2 blueberry pop tarts
Post WO-Shake/banana
Meal2- 8oz chicken breast/250g rice
Meal3- Prob pizza/wings-wifes choice as her last meal allowed prior to surgery.
Meal4- 1.5c cottage cheese/30g dark chocolate

RP Hypertrophy Deload Week
Flat bench-135x12/225x6/275x3/300x1/315x1/325x1/135x10
Converiging press-140x8x2
Pec deck-145x8x2
Pushups-BWx10x2
Reverse pec deck-145x8x2
Three way raise-15x30x2
Machine abs-120x15x2

Cardio
15min 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
200mg DHEA
100mg Ashwagandha
10mg Pregnenolone
6mg Boron
15mg Iron
Digestive Enzymes

Notes
Monday became sunday due to weekly obligations. Day1 of deload today. Bench PR of 325x1. Felt pretty heavy. Moved really slow from midway to top. No spotter.1rm calc had me at 365x1. Honestly the way 325lbs felt I think 365 wasn’t gonna happen. Only caveat here is that I trained in the AM with only one meal and 2 pop tarts in the system. I’ll up this 1rm attempt later in this build. Today is just too close to my wife’s surgery to mess around and get injured.



Thechickenpound
10%off discount at checkout: sgentz10

Strong deload day even with the heavy bench. The 325 lbs press solo was a tough grind but still solid you close!
Pop tarts and post-shake fit fine, but make sure the rest of your meals push total protein up over 270

 

[stevesmi]

10/19/2025
Weight 214.5bs
Food-?
Meal1- 4whole eggs/1 slice no fat cheese/5 slices 647 toast
Pre WO- 2 blueberry pop tarts
Post WO-Shake/banana
Meal2- 8oz chicken breast/250g rice
Meal3- Prob pizza/wings-wifes choice as her last meal allowed prior to surgery.
Meal4- 1.5c cottage cheese/30g dark chocolate

RP Hypertrophy Deload Week
Flat bench-135x12/225x6/275x3/300x1/315x1/325x1/135x10
Converiging press-140x8x2
Pec deck-145x8x2
Pushups-BWx10x2
Reverse pec deck-145x8x2
Three way raise-15x30x2
Machine abs-120x15x2

Cardio
15min 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
200mg DHEA
100mg Ashwagandha
10mg Pregnenolone
6mg Boron
15mg Iron
Digestive Enzymes

Notes
Monday became sunday due to weekly obligations. Day1 of deload today. Bench PR of 325x1. Felt pretty heavy. Moved really slow from midway to top. No spotter.1rm calc had me at 365x1. Honestly the way 325lbs felt I think 365 wasn’t gonna happen. Only caveat here is that I trained in the AM with only one meal and 2 pop tarts in the system. I’ll up this 1rm attempt later in this build. Today is just too close to my wife’s surgery to mess around and get injured.



Thechickenpound
10%off discount at checkout: sgentz10

@s.gentz nice supplement list as always. i like how you take great care of your organs. especially your heart on this one

 

[Allupfromhere]

Solid bench brother

 

[Mobster]

How you hitting PRs in a deload?

 

[s.gentz]

How you hitting PRs in a deload?

@Mobster
I do this occasionally. Big bench on the first day of the deload then take it easy the rest of the week. I'll start another 6 week build next week with a deload on the 7th. Depending on how i'm feeling I may attempt another PR/1RM.

 

[2Thick]

10/19/2025
Weight 214.5bs
Food-?
Meal1- 4whole eggs/1 slice no fat cheese/5 slices 647 toast
Pre WO- 2 blueberry pop tarts
Post WO-Shake/banana
Meal2- 8oz chicken breast/250g rice
Meal3- Prob pizza/wings-wifes choice as her last meal allowed prior to surgery.
Meal4- 1.5c cottage cheese/30g dark chocolate

RP Hypertrophy Deload Week
Flat bench-135x12/225x6/275x3/300x1/315x1/325x1/135x10
Converiging press-140x8x2
Pec deck-145x8x2
Pushups-BWx10x2
Reverse pec deck-145x8x2
Three way raise-15x30x2
Machine abs-120x15x2

Cardio
15min 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
200mg DHEA
100mg Ashwagandha
10mg Pregnenolone
6mg Boron
15mg Iron
Digestive Enzymes

Notes
Monday became sunday due to weekly obligations. Day1 of deload today. Bench PR of 325x1. Felt pretty heavy. Moved really slow from midway to top. No spotter.1rm calc had me at 365x1. Honestly the way 325lbs felt I think 365 wasn’t gonna happen. Only caveat here is that I trained in the AM with only one meal and 2 pop tarts in the system. I’ll up this 1rm attempt later in this build. Today is just too close to my wife’s surgery to mess around and get injured.



Thechickenpound
10%off discount at checkout: sgentz10

let us know how the surgery goes. hopefull it isn't anything too bad where takes a long time to recover. EVO family supports your wife! @s.gentz

 

[Ulter]

10/19/2025
Weight 214.5bs
Food-?
Meal1- 4whole eggs/1 slice no fat cheese/5 slices 647 toast
Pre WO- 2 blueberry pop tarts
Post WO-Shake/banana
Meal2- 8oz chicken breast/250g rice
Meal3- Prob pizza/wings-wifes choice as her last meal allowed prior to surgery.
Meal4- 1.5c cottage cheese/30g dark chocolate

RP Hypertrophy Deload Week
Flat bench-135x12/225x6/275x3/300x1/315x1/325x1/135x10
Converiging press-140x8x2
Pec deck-145x8x2
Pushups-BWx10x2
Reverse pec deck-145x8x2
Three way raise-15x30x2
Machine abs-120x15x2

Cardio
15min 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
200mg DHEA
100mg Ashwagandha
10mg Pregnenolone
6mg Boron
15mg Iron
Digestive Enzymes

Notes
Monday became sunday due to weekly obligations. Day1 of deload today. Bench PR of 325x1. Felt pretty heavy. Moved really slow from midway to top. No spotter.1rm calc had me at 365x1. Honestly the way 325lbs felt I think 365 wasn’t gonna happen. Only caveat here is that I trained in the AM with only one meal and 2 pop tarts in the system. I’ll up this 1rm attempt later in this build. Today is just too close to my wife’s surgery to mess around and get injured.



Thechickenpound
10%off discount at checkout: sgentz10

the food looks solid as usual @s.gentz go with fresh wings or homemade pizza all day. no junk food!

 

[s.gentz]

the food looks solid as usual @s.gentz go with fresh wings or homemade pizza all day. no junk food!

Usually do. Wife wanted pizza/wings from a local place for her last good meal before surgery so just went with it. 12 wings and 2 slices of cauliflower crust pizza. Was delicious!!!

 

[ceo]

Usually do. Wife wanted pizza/wings from a local place for her last good meal before surgery so just went with it. 12 wings and 2 slices of cauliflower crust pizza. Was delicious!!!

@s.gentz bros cauliflower crust pizza dayum. you both hardcore! hope surgery go good!

 

[ROIDDERS]

Usually do. Wife wanted pizza/wings from a local place for her last good meal before surgery so just went with it. 12 wings and 2 slices of cauliflower crust pizza. Was delicious!!!

i must have missed the surgery thing. your wife is having surgery they told me? hope its not anything serious! @s.gentz

 

[s.gentz]

i must have missed the surgery thing. your wife is having surgery they told me? hope its not anything serious! @s.gentz

It’s not minor but nothing crazy. Tomorrow is the day.

 

[s.gentz]

10/20/2025
Weight 216.2bs
Food-2335Cals/245P/237C/71F
Meal1- 4whole eggs/1 slice no fat cheese/5 slices 647 toast
Meal2- 8oz chicken breast/250g rice
Meal4- 4whole eggs/1 slice no fat cheese/5 slices 647 toast
Meal5-1.5c cottage cheese/blueberries

RP Hypertrophy-Deload
Rope hammers-100x15x2
Rope extensions-100x15x2
BB curl-60x15x2
Machine pushdown-210x15x2
DB curl-35x10x1
Cable single arm overhead extension-15x15x1
Reverse curl-60x15x2
Machine cruch-110x15x2

Cardio
15min post WO incline treadmill

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
200mg DHEA
100mg Ashwagandha
10mg Pregnenolone
6mg Boron
15mg Iron
Digestive enzymes

Notes



Thechickenpound
10%off discount at checkout: sgentz10

 

[RoySimpson]

10/16/2025
Weight 215.5bs
Food-2245Cals/226P/228C/57F
Meal1- 4whole eggs/1 slice no fat cheese/5 slices 647 toast
Meal2- 8oz chicken breast/250g rice
Meal4- 8oz chicken breast/250g rice
Meal5-1.5c cottage cheese/blueberries

RP Hypertrophy
Rest Day!

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
200mg DHEA
100mg Ashwagandha
10mg Pregnenolone
6mg Boron
15mg Iron

Notes
PR bench attempt monday. Not going for a 1rm PR as my wife is having surgery tuesday and I can’t risk getting injured. I’m only 5lbs off my current bech PR though so adding 10lbs to set a new PR is in the cards.
Monday also start a deload week.
Have a great weekend everyone!!!


200×200 23 KB

Thechickenpound
10%off discount at checkout: sgentz10

@s.gentz cottage cheese is hella underrated!

 

[Pigsy]

Putting in the work

 

[LevButlerov]

10/20/2025
Weight 216.2bs
Food-2335Cals/245P/237C/71F
Meal1- 4whole eggs/1 slice no fat cheese/5 slices 647 toast
Meal2- 8oz chicken breast/250g rice
Meal4- 4whole eggs/1 slice no fat cheese/5 slices 647 toast
Meal5-1.5c cottage cheese/blueberries

RP Hypertrophy-Deload
Rope hammers-100x15x2
Rope extensions-100x15x2
BB curl-60x15x2
Machine pushdown-210x15x2
DB curl-35x10x1
Cable single arm overhead extension-15x15x1
Reverse curl-60x15x2
Machine cruch-110x15x2

Cardio
15min post WO incline treadmill

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
200mg DHEA
100mg Ashwagandha
10mg Pregnenolone
6mg Boron
15mg Iron
Digestive enzymes

Notes



Thechickenpound
10%off discount at checkout: sgentz10

Good day! Deload work looks clean with the pump.

15 minutes cardio and light volume is a good combo.

 

[25homes]

10/13/2025
Weight 215.9bs
Food-2879cals/273P/306C/73F
Meal1- 4whole eggs/1 slice no fat cheese/5 slices 647 toast
Meal2- 8oz chicken thighs/250g rice
Intra-30g carb drink
Meal3- Shake/banana post WO
Meal4- 8oz turkey meatballs/112g egg noodles
Meal5- 1.5c cottage cheese/berries

RP Hypertrophy
HS incline ISO press-310x6x3sets plus BO.
Converging chest press-155x10x3sets
Pec deck-200x12x3sets
Push ups-15x3sets
Plate raise-25x3sets
Reverse pec deck-170x12x3sets
Three way raises-20x30x3
Hanging leg raises-15x3sets

Cardio
15min post WO treadmill

Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus
200mg DHEA
100mg Ashwagandha
10mg Pregnenolone
6mg Boron
15mg Iron

Notes
Another PR on weight and reps for the incline press. Was able to get a 1RM of 315 on the flat bench last year. Am supposed to be on a deload next week but I think i’ll be trying to better my flat bench 1RM on monday before taking it easy the rest of the week. Now the question is what to shoot for??



Thechickenpound
10%off discount at checkout: sgentz10

Supps look take good Bru

 

[ROIDDERS]

It’s not minor but nothing crazy. Tomorrow is the day.

Okay, good. Let us know if it goes okay.

 

[s.gentz]

Okay, good. Let us know if it goes okay.

Will do. She’s in surgery right now.