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Veteran Log S.gentz 2024-2025 Build Log

1/10/2025
Weight 210.6lbs
Food-2492cal/271P/250C/40F
Meal1- 4 whole eggs/6 kodiak pancakes
Meal2- 4oz chicken breast/1c rice/1c green beans
Meal3- 4oz chicken breast/1c rice/1c broccoli
Meal4- Shake post WO
Meal5-Won Ton soup

RP Hypertrophy 5 week Back/Arm focus
HS squat press-450x10x3sets-
BB RDL-185x10x3sets
Arsenal leg extension-100x12x3sets
HS lying leg curl-125x12/125x9/125x9-Was smoked at this point!
Standing calves-200x30x2sets

Cardio
20min 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
15mg iron

Notes
JC! my legs are destroyed!!! Proper leg day today!
 
s.gentz said:
1/10/2025
Weight 210.6lbs
Food-2492cal/271P/250C/40F
Meal1- 4 whole eggs/6 kodiak pancakes
Meal2- 4oz chicken breast/1c rice/1c green beans
Meal3- 4oz chicken breast/1c rice/1c broccoli
Meal4- Shake post WO
Meal5-Won Ton soup

RP Hypertrophy 5 week Back/Arm focus
HS squat press-450x10x3sets-
BB RDL-185x10x3sets
Arsenal leg extension-100x12x3sets
HS lying leg curl-125x12/125x9/125x9-Was smoked at this point!
Standing calves-200x30x2sets

Cardio
20min 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
15mg iron

Notes
JC! my legs are destroyed!!! Proper leg day today!
Click to expand...
@s.gentz legs KILLED from the looks of it, 450 on the squat you a beast bro
hows is the chicken breast vs the other meats so far?

and read back again you started iron supplements and its in your list now but how you feeling bro?
 
Npcclassicphysique champ said:
@s.gentz legs KILLED from the looks of it, 450 on the squat you a beast bro
hows is the chicken breast vs the other meats so far?

and read back again you started iron supplements and its in your list now but how you feeling bro?
Click to expand...
Yeah was tough today. Switching back to a single leg day is brutal!!!
Meals I’ve been eating are good. Gonna switch to breast from chicken pound.com for while. Keep on the veg.
As far as the iron goes I’ve noticed that I’m not freezing cold all the time now so I assume it’s going good. Gonna get some bloods in a few weeks and adjust from there.
 
Very interesting to see your food meal prep service.
I know some people are super busy and can cook on their own.
 
I do my food prep every Sunday and Wednesday at works well for me.

I store up the food for days.
 
That cupcake looks really good, man. I obviously have not had one in a long time.
 
You should make some protein cupcakes and protein cookies at home.

They have some at the health food store, you can mix up.
 
sgentz you are the man! Always staying consistent.
 
I like how you keep your workout simple.

You stick to certain exercises and you hit them hard.
 
Good job on the post-workout cardio. That's the way it's done.
 
You're doing an amazing job with this.

If steak bothers your stomach, absolutely stay away, maybe a little grass-fed beef with digest easier.
 
Love it bro
 
I really like those Kodiak pancakes. They are good
 
s.gentz said:
Yeah was tough today. Switching back to a single leg day is brutal!!!
Meals I’ve been eating are good. Gonna switch to breast from chicken pound.com for while. Keep on the veg.
As far as the iron goes I’ve noticed that I’m not freezing cold all the time now so I assume it’s going good. Gonna get some bloods in a few weeks and adjust from there.
Click to expand...
should be smooth bro the the chicken pound owner seems legit i respect that guy, so hes a real BB guy
 
1/12/2025
Weight 209.5lbs
Food-2745cals/272P/210C/92F
Meal1- 4 whole eggs/6 kodiak pancakes
Meal2- 4oz chicken breast/1c rice/1c green beans
Meal3- 4oz chicken breast/1c rice/1c broccoli
Meal4-Shake post WP
Meal5- 12oz NY strip/Baked potato/salad

RP Hypertrophy 6 week back/bicep focus
Lat pull-160x12x3sets
Narrow lat pull-150x12x3sets
Arsenal chest supported row-90x10x2sets
Alternating DB curl-35x12x3sets
Tricep dip machinr-180x15x3sets
Tricep extension machine-70x15x3sets

Cardio
20min 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
15mg iron

Notes
Prob a little light on the cals as we went to Texas Roadhouse for dinner. Oh well!!! Not dieting yet!!!
 
s.gentz said:
1/12/2025
Weight 209.5lbs
Food-2745cals/272P/210C/92F
Meal1- 4 whole eggs/6 kodiak pancakes
Meal2- 4oz chicken breast/1c rice/1c green beans
Meal3- 4oz chicken breast/1c rice/1c broccoli
Meal4-Shake post WP
Meal5- 12oz NY strip/Baked potato/salad

RP Hypertrophy 6 week back/bicep focus
Lat pull-160x12x3sets
Narrow lat pull-150x12x3sets
Arsenal chest supported row-90x10x2sets
Alternating DB curl-35x12x3sets
Tricep dip machinr-180x15x3sets
Tricep extension machine-70x15x3sets

Cardio
20min 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
15mg iron

Notes
Prob a little light on the cals as we went to Texas Roadhouse for dinner. Oh well!!! Not dieting yet!!!
Click to expand...
thats perfect ny strip in the pm, you needed the steak, just saw back you were talking about steak bro
iron UP! ;)
 
s.gentz said:
1/12/2025
Weight 209.5lbs
Food-2745cals/272P/210C/92F
Meal1- 4 whole eggs/6 kodiak pancakes
Meal2- 4oz chicken breast/1c rice/1c green beans
Meal3- 4oz chicken breast/1c rice/1c broccoli
Meal4-Shake post WP
Meal5- 12oz NY strip/Baked potato/salad

RP Hypertrophy 6 week back/bicep focus
Lat pull-160x12x3sets
Narrow lat pull-150x12x3sets
Arsenal chest supported row-90x10x2sets
Alternating DB curl-35x12x3sets
Tricep dip machinr-180x15x3sets
Tricep extension machine-70x15x3sets

Cardio
20min 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
15mg iron

Notes
Prob a little light on the cals as we went to Texas Roadhouse for dinner. Oh well!!! Not dieting yet!!!
Click to expand...
Nice work on the pulldowns.
 
s.gentz said:
1/12/2025
Weight 209.5lbs
Food-2745cals/272P/210C/92F
Meal1- 4 whole eggs/6 kodiak pancakes
Meal2- 4oz chicken breast/1c rice/1c green beans
Meal3- 4oz chicken breast/1c rice/1c broccoli
Meal4-Shake post WP
Meal5- 12oz NY strip/Baked potato/salad

RP Hypertrophy 6 week back/bicep focus
Lat pull-160x12x3sets
Narrow lat pull-150x12x3sets
Arsenal chest supported row-90x10x2sets
Alternating DB curl-35x12x3sets
Tricep dip machinr-180x15x3sets
Tricep extension machine-70x15x3sets

Cardio
20min 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
15mg iron

Notes
Prob a little light on the cals as we went to Texas Roadhouse for dinner. Oh well!!! Not dieting yet!!!
Click to expand...
Nice work on the pulldowns.
 
back and bicep training is on point!
that is the way its done!
 
nice hypertrophy workouts.

keep up the good work i love this.
 
cardio is looking on point.
You don't have to do a crazy amount of cardio.
 
texas roadhouse is pretty good, i been there a few times when i'm in the States.

service usually is good too.
 
A++ job on this. another consistent update i love to see it.
 
1/13/2025
Weight 208.9lbs
Food-2492cals/271P/250C/40F
Meal1- 4 whole eggs/6 kodiak pancakes
Meal2- 4oz chicken breast/1c rice/1c green beans
Meal3- 4oz chicken breast/1c rice/1c broccoli
Meal4-Shake post WP
Meal5- 8oz chicken breast/120g egg noodles

RP Hypertrophy 6 week back/bicep focus
Cable curl-20x12x3sets
EZbar curl-60x12/70x12/80x12
Reverse pec deck-140x15x3sets
Single arm overhead cable extension-20x15x3sets
Cross body tricep extensio-15x15x3sets

Cardio
20min 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
15mg iron

Notes
Good arm WO today. Taking the first week of this new focused split a little slow to make sure my biceps acclimate to the additional volume. Last thing I need at this point is tendon issues. All good today!!
 
s.gentz said:
1/13/2025
Weight 208.9lbs
Food-2492cals/271P/250C/40F
Meal1- 4 whole eggs/6 kodiak pancakes
Meal2- 4oz chicken breast/1c rice/1c green beans
Meal3- 4oz chicken breast/1c rice/1c broccoli
Meal4-Shake post WP
Meal5- 8oz chicken breast/120g egg noodles

RP Hypertrophy 6 week back/bicep focus
Cable curl-20x12x3sets
EZbar curl-60x12/70x12/80x12
Reverse pec deck-140x15x3sets
Single arm overhead cable extension-20x15x3sets
Cross body tricep extensio-15x15x3sets

Cardio
20min 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
15mg iron

Notes
Good arm WO today. Taking the first week of this new focused split a little slow to make sure my biceps acclimate to the additional volume. Last thing I need at this point is tendon issues. All good today!!
Click to expand...
Good idea. I am having some serious tendon issues. My body is not liking being off cycle. I need to start back up on GH again I believe. I think the GH along with IGF-1 is the best healing stack there is. I am considering starting on the IGF-1 now but not sure.
 
RoidRage69 said:
Good idea. I am having some serious tendon issues. My body is not liking being off cycle. I need to start back up on GH again I believe. I think the GH along with IGF-1 is the best healing stack there is. I am considering starting on the IGF-1 now but not sure.
Click to expand...
I've got 2 more weeks of IGF then i'm done until next build. HGH and IGF is amazing though. My best 2 growth phases have been with it.
If your feeling pain you may want to back off a bit. You've been dieting for a while. Things start to break down when in deficit for too long.
I'm starting to transition to less weight/more reps/less rest on most of my days. Feeling good so far.
 
s.gentz said:
I've got 2 more weeks of IGF then i'm done until next build. HGH and IGF is amazing though. My best 2 growth phases have been with it.
If your feeling pain you may want to back off a bit. You've been dieting for a while. Things start to break down when in deficit for too long.
I'm starting to transition to less weight/more reps/less rest on most of my days. Feeling good so far.
Click to expand...
I have backed off. I am lifting much lighter now. I am just going to trasition into less accessory lifts and more of the main lifts from now on. Probably also back off on total sets per session as well. Maybe drop an exercise on leg day and back day. Most likely not going to do do anymore shoulder work on my delt/tris day and just do 2 exercises for tries on that day along with rear delts and thats it. I am not going to failure anymore either until I am deep into my next cycle. I think upping my cals for a few weeks may be what the doctor ordered though. Ive been in a deficit for over half a year now.
 
RoidRage69 said:
I have backed off. I am lifting much lighter now. I am just going to trasition into less accessory lifts and more of the main lifts from now on. Probably also back off on total sets per session as well. Maybe drop an exercise on leg day and back day. Most likely not going to do do anymore shoulder work on my delt/tris day and just do 2 exercises for tries on that day along with rear delts and thats it. I am not going to failure anymore either until I am deep into my next cycle. I think upping my cals for a few weeks may be what the doctor ordered though. Ive been in a deficit for over half a year now.
Click to expand...
Sounds like a solid plan. Gotta listen to the body but i don't have to tell you that!!
 
RoidRage69 said:
I have backed off. I am lifting much lighter now. I am just going to trasition into less accessory lifts and more of the main lifts from now on. Probably also back off on total sets per session as well. Maybe drop an exercise on leg day and back day. Most likely not going to do do anymore shoulder work on my delt/tris day and just do 2 exercises for tries on that day along with rear delts and thats it. I am not going to failure anymore either until I am deep into my next cycle. I think upping my cals for a few weeks may be what the doctor ordered though. Ive been in a deficit for over half a year now.
Click to expand...
@RoidRage69 sometimes you gotta slow down a bit bro ;) you're hardcore to the max so only good things will come
 
s.gentz said:
1/12/2025
Weight 209.5lbs
Food-2745cals/272P/210C/92F
Meal1- 4 whole eggs/6 kodiak pancakes
Meal2- 4oz chicken breast/1c rice/1c green beans
Meal3- 4oz chicken breast/1c rice/1c broccoli
Meal4-Shake post WP
Meal5- 12oz NY strip/Baked potato/salad

RP Hypertrophy 6 week back/bicep focus
Lat pull-160x12x3sets
Narrow lat pull-150x12x3sets
Arsenal chest supported row-90x10x2sets
Alternating DB curl-35x12x3sets
Tricep dip machinr-180x15x3sets
Tricep extension machine-70x15x3sets

Cardio
20min 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
15mg iron

Notes
Prob a little light on the cals as we went to Texas Roadhouse for dinner. Oh well!!! Not dieting yet!!!
Click to expand...
@s.gentz solid work bro always grinding!
 
1/14/2025
Weight 208.1lbs
Food-2492cals/271P/250C/40F
Meal1- 4 whole eggs/6 kodiak pancakes
Meal2- 4oz chicken breast/1c rice/1c green beans
Meal3- 4oz chicken breast/1c rice/1c broccoli
Meal4-Shake post WP
Meal5- 8oz chicken breast/120g egg noodles

RP Hypertrophy 6 week back/bicep focus
Smith bench-225x12x3sets
HS converging press-130x12x3sets
SS pec deck/pushups-140x15x3/BWx20x3
Three way raises-20x30x3sets

Cardio
20min 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
15mg iron

Notes
Working toward higher reps and less time i between sets.
Weight dropping a bit.

Pic
IMG_1005.webp

IMG_1001.webp

 
s.gentz said:
1/14/2025
Weight 208.1lbs
Food-2492cals/271P/250C/40F
Meal1- 4 whole eggs/6 kodiak pancakes
Meal2- 4oz chicken breast/1c rice/1c green beans
Meal3- 4oz chicken breast/1c rice/1c broccoli
Meal4-Shake post WP
Meal5- 8oz chicken breast/120g egg noodles

RP Hypertrophy 6 week back/bicep focus
Smith bench-225x12x3sets
HS converging press-130x12x3sets
SS pec deck/pushups-140x15x3/BWx20x3
Three way raises-20x30x3sets

Cardio
20min 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
15mg iron

Notes
Working toward higher reps and less time i between sets.
Weight dropping a bit.

Pic
View attachment 69988
View attachment 69989
Click to expand...
You are looking leaner in the pic @s.gentz , higher reps will pay off big time. :D

Lucy is super cute in the pic. :P
 
LevButlerov said:
You are looking leaner in the pic @s.gentz , higher reps will pay off big time. :D

Lucy is super cute in the pic. :P
Click to expand...
Yeah i'm starting to tighten a bit. Gonna keep macros here for a while. Keep cals as high as possible while moving in the right direction body composition wise. See how far I can take that before going into a proper diet phase. This will be the first summer in a few years where i'm not trying to grow. Can look good for once!!
Yeah Lucy is always super cute!! She can't help t!!!
 
s.gentz said:
Yeah i'm starting to tighten a bit. Gonna keep macros here for a while. Keep cals as high as possible while moving in the right direction body composition wise. See how far I can take that before going into a proper diet phase. This will be the first summer in a few years where i'm not trying to grow. Can look good for once!!
Yeah Lucy is always super cute!! She can't help t!!!
Click to expand...
You already look good and tight, it's just dialing that last 10% is what we need to do. :D @s.gentz you have great shoulders and arms, impressive gains overall and tight.
 
Great job
 
1/15/2025
Weight 209.1lbs
Food-2212cals/219P/226C/45F
Meal1- 4 whole eggs/6 kodiak pancakes
Meal2- 4oz chicken breast/1c rice/1c green beans
Meal3- 4oz chicken breast/1c rice/1c broccoli
Meal4- 8oz chicken breast/120g egg noodles

RP Hypertrophy 6 week back/bicep focus
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
15mg iron

Notes
Rest Day
 
Lucy definitely is a good girl.
She didn't destroy your furniture or anything.
 
damn sgentz you got nice furniture.

Looks very comfortable to watch the game.
 
My dog chewed up all the walls. It looks like Lucy is a good girl. I don't see too many things chewed up.
 
Definitely agree with keeping macros for a while.

This way, you can see how you react to it.
 
Supplement list, looks fantastic. As always.
You can cut back on the fiber if you're getting enough in your meals.
 
Green beans and broccoli are some of my favorites.

And the dinner looks amazing chicken breast with egg noodles.
 
You are the man for sure. Who doesn't enjoy some Kodiak pancakes.
 
s.gentz said:
I just play the fiber by ear. Adjust up and down a little but that is my baseline.
Click to expand...
Youre still doing psyllium husk right?
 
s.gentz said:
1/14/2025
Weight 208.1lbs
Food-2492cals/271P/250C/40F
Meal1- 4 whole eggs/6 kodiak pancakes
Meal2- 4oz chicken breast/1c rice/1c green beans
Meal3- 4oz chicken breast/1c rice/1c broccoli
Meal4-Shake post WP
Meal5- 8oz chicken breast/120g egg noodles

RP Hypertrophy 6 week back/bicep focus
Smith bench-225x12x3sets
HS converging press-130x12x3sets
SS pec deck/pushups-140x15x3/BWx20x3
Three way raises-20x30x3sets

Cardio
20min 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
15mg iron

Notes
Working toward higher reps and less time i between sets.
Weight dropping a bit.

Pic
View attachment 69988
View attachment 69989
Click to expand...
Nice work Bru
 
1/16/2025
Weight 208.9lbs
Food-2482cals/268P/231C/50F
Meal1- 4 whole eggs/6 kodiak pancakes
Meal2- 4oz chicken breast/1c rice/1c green beans
Meal3- 4oz chicken breast/1c rice/1c broccoli
Meal-4Shake post WO
Meal5- 8oz chicken breast/120g egg noodles

RP Hypertrophy 6 week back/bicep focus
Cable pullover-15-x13x3sets
BB bent over row-185x9x3sets
HS single arm high row-140x10x3sets
BB curl-60x13x3sets
Reverse BB curl-40x15x3sets
Cable hammer curl-70x15x3sets

Cardio
20min incline tread 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
15mg iron

Notes
Solid day today!
 
s.gentz said:
1/16/2025
Weight 208.9lbs
Food-2482cals/268P/231C/50F
Meal1- 4 whole eggs/6 kodiak pancakes
Meal2- 4oz chicken breast/1c rice/1c green beans
Meal3- 4oz chicken breast/1c rice/1c broccoli
Meal-4Shake post WO
Meal5- 8oz chicken breast/120g egg noodles

RP Hypertrophy 6 week back/bicep focus
Cable pullover-15-x13x3sets
BB bent over row-185x9x3sets
HS single arm high row-140x10x3sets
BB curl-60x13x3sets
Reverse BB curl-40x15x3sets
Cable hammer curl-70x15x3sets

Cardio
20min incline tread 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
15mg iron

Notes
Solid day today!
Click to expand...
@s.gentz food shifted a lot it seems, you're using meal prep still right bro? just checking back
solid training back bis
 
1/17/2025
Weight 207.9lbs
Food-2482cals/268P/231C/50F
Meal1- 4 whole eggs/6 kodiak pancakes
Meal2- 4oz chicken breast/1c rice/1c green beans
Meal3- 4oz chicken breast/1c rice/1c broccoli
Meal-4Shake post WO
Meal5- 8oz chicken breast/120g egg noodles

RP Hypertrophy 6 week back/bicep focus
Seated row-120x12x3sets
Machine preacher curl-75x113x3sets
Single arm cable curl-25x12x3sets
Incline DB curl-20x15x2/25x13
DB skullcrusher-25x16x2sets

Cardio
20min incline tread 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
15mg iron

Notes
Good arm WO today. Diet feels dialed in again.
 
s.gentz said:
1/17/2025
Weight 207.9lbs
Food-2482cals/268P/231C/50F
Meal1- 4 whole eggs/6 kodiak pancakes
Meal2- 4oz chicken breast/1c rice/1c green beans
Meal3- 4oz chicken breast/1c rice/1c broccoli
Meal-4Shake post WO
Meal5- 8oz chicken breast/120g egg noodles

RP Hypertrophy 6 week back/bicep focus
Seated row-120x12x3sets
Machine preacher curl-75x113x3sets
Single arm cable curl-25x12x3sets
Incline DB curl-20x15x2/25x13
DB skullcrusher-25x16x2sets

Cardio
20min incline tread 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
15mg iron

Notes
Good arm WO today. Diet feels dialed in again.
Click to expand...
food is steady and you're dialed in fact bro but really you gotta get the fats up at least add 1 avocado and some more nuts it wont hurt your macros and will improve gains imo @s.gentz
 
s.gentz said:
1/17/2025
Weight 207.9lbs
Food-2482cals/268P/231C/50F
Meal1- 4 whole eggs/6 kodiak pancakes
Meal2- 4oz chicken breast/1c rice/1c green beans
Meal3- 4oz chicken breast/1c rice/1c broccoli
Meal-4Shake post WO
Meal5- 8oz chicken breast/120g egg noodles

RP Hypertrophy 6 week back/bicep focus
Seated row-120x12x3sets
Machine preacher curl-75x113x3sets
Single arm cable curl-25x12x3sets
Incline DB curl-20x15x2/25x13
DB skullcrusher-25x16x2sets

Cardio
20min incline tread 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
15mg iron

Notes
Good arm WO today. Diet feels dialed in again.
Click to expand...
@s.gentz Numbers are fantastic......
 
1/18/2025
Weight 207.9lbs
Food-? Free day!!!
Meal1- 1/2c egg whites/2 whole eggs/1 slice no fat cheese/4 slices Ezekiel toast/
Meal2- 2 muffins pre WO
Meal3- Shake post WO
Meal- Huge turkey sandwich
Meal5- NY strip/Baked potato/Asparagus

RP Hypertrophy 6 week back/bicep focus
Cybex squat press-500x10x3sets
BB RDL-190x10x3sets
Arsenal leg extension-110x10x3sets
Arsenal standing calves-200x30x2sets
Cybex lying leg curls-130x9x3sets

Cardio
20min incline tread 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
15mg iron

Notes
Another brutal leg day in the books!!!

Pics
IMG_1013.webp

IMG_1011.webp
 
s.gentz said:
1/14/2025
Weight 208.1lbs
Food-2492cals/271P/250C/40F
Meal1- 4 whole eggs/6 kodiak pancakes
Meal2- 4oz chicken breast/1c rice/1c green beans
Meal3- 4oz chicken breast/1c rice/1c broccoli
Meal4-Shake post WP
Meal5- 8oz chicken breast/120g egg noodles

RP Hypertrophy 6 week back/bicep focus
Smith bench-225x12x3sets
HS converging press-130x12x3sets
SS pec deck/pushups-140x15x3/BWx20x3
Three way raises-20x30x3sets

Cardio
20min 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
15mg iron

Notes
Working toward higher reps and less time i between sets.
Weight dropping a bit.

Pic
View attachment 69988
View attachment 69989
Click to expand...
@s.gentz awesome log right here!
 
s.gentz said:
1/18/2025
Weight 207.9lbs
Food-? Free day!!!
Meal1- 1/2c egg whites/2 whole eggs/1 slice no fat cheese/4 slices Ezekiel toast/
Meal2- 2 muffins pre WO
Meal3- Shake post WO
Meal- Huge turkey sandwich
Meal5- NY strip/Baked potato/Asparagus

RP Hypertrophy 6 week back/bicep focus
Cybex squat press-500x10x3sets
BB RDL-190x10x3sets
Arsenal leg extension-110x10x3sets
Arsenal standing calves-200x30x2sets
Cybex lying leg curls-130x9x3sets

Cardio
20min incline tread 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
15mg iron

Notes
Another brutal leg day in the books!!!

Pics
View attachment 70679
View attachment 70678
Click to expand...
Your quads are night and day compared to when you started @s.gentz real results. :D
On the free day, add a protein shake with the muffins so you feel high protein about it lol I do that.
 
LevButlerov said:
Your quads are night and day compared to when you started @s.gentz real results. :D
On the free day, add a protein shake with the muffins so you feel high protein about it lol I do that.
Click to expand...
There’s no way I could have had a shake pre WORK with those muffins. I would have puked in the gym. 😂
 
s.gentz said:
1/18/2025
Weight 207.9lbs
Food-? Free day!!!
Meal1- 1/2c egg whites/2 whole eggs/1 slice no fat cheese/4 slices Ezekiel toast/
Meal2- 2 muffins pre WO
Meal3- Shake post WO
Meal- Huge turkey sandwich
Meal5- NY strip/Baked potato/Asparagus

RP Hypertrophy 6 week back/bicep focus
Cybex squat press-500x10x3sets
BB RDL-190x10x3sets
Arsenal leg extension-110x10x3sets
Arsenal standing calves-200x30x2sets
Cybex lying leg curls-130x9x3sets

Cardio
20min incline tread 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
15mg iron

Notes
Another brutal leg day in the books!!!

Pics
View attachment 70679
View attachment 70678
Click to expand...
Legs looking thick brother!! Muffins looking pretty good too 🤣
 
s.gentz said:
There’s no way I could have had a shake pre WORK with those muffins. I would have puked in the gym. 😂
Click to expand...
Tiny muscle milk lol :P try that.
 
1/19/2025
Weight 208.6lbs
Food-2212cals/219P/226C/45F
Meal1- 4 whole eggs/6 kodiak pancakes
Meal2- 4oz chicken breast/1c rice/1c green beans
Meal3- 4oz chicken breast/1c rice/1c broccoli
Meal4- 8oz chicken breast/120g egg noodles

RP Hypertrophy 6 week back/bicep focus
Rest Day

Cardio
45min dog walk

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
15mg iron

Notes
Rest day today. Took Lucy to the trail for some fun!!

Pics
IMG_1017.webp

IMG_1018.webp

IMG_1020.webp
 
s.gentz said:
1/19/2025
Weight 208.6lbs
Food-2212cals/219P/226C/45F
Meal1- 4 whole eggs/6 kodiak pancakes
Meal2- 4oz chicken breast/1c rice/1c green beans
Meal3- 4oz chicken breast/1c rice/1c broccoli
Meal4- 8oz chicken breast/120g egg noodles

RP Hypertrophy 6 week back/bicep focus
Rest Day

Cardio
45min dog walk

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
15mg iron

Notes
Rest day today. Took Lucy to the trail for some fun!!

Pics
View attachment 70797
View attachment 70798
View attachment 70799
Click to expand...
@s.gentz she looks super happy in the pics :P like excited haha. Lucy is super cool.
The day off is nice , I would up the protein and cut carbs back a bit on days off.
 
Lucy is a good dog. She seems to really like the cold weather is? She one of those cold weather dogs from Alaska.?
 
Very nice Sunday update.

Keeping things simple with the chicken breast and green beans.
 
45 minute dog, walk in the snow, that is beautiful.


what a great way to spend your Sunday.
 
Nice job on the breakfast. Mixing the eggs in the pancakes together. Sounds really good.
 
Nice supplement list as usual.

I like how you're throwing in n2guard and tudca on top of it !
 
1/20/2025
Weight 208.6lbs
Food-2482cals/268P/226C/50F
Meal1- 4 whole eggs/6 kodiak pancakes
Meal2- 4oz chicken breast/1c rice/1c green beans
Meal3- 4oz chicken breast/1c rice/1c broccoli
Meal4- Post WO shake
Meal5- 8oz chicken breast/120g egg noodles

RP Hypertrophy 6 week back/bicep focus
Lat pull-160x13x3sets
Narrow lat pull-150x13x3sets
Arsenal chest supported row-50x12x2sets
Alternating DB curls-35x13x3sets
Machine tricep pushdown-185x15x3sets
Machine tricep extension-75x15x3sets

Cardio
20min incline treadmill pre WO
20min incline treadmill pre 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
15mg iron

Notes
Had to do a little extra cardio so I could motivate my training parrner for today to get it done.
 
s.gentz said:
1/20/2025
Weight 208.6lbs
Food-2482cals/268P/226C/50F
Meal1- 4 whole eggs/6 kodiak pancakes
Meal2- 4oz chicken breast/1c rice/1c green beans
Meal3- 4oz chicken breast/1c rice/1c broccoli
Meal4- Post WO shake
Meal5- 8oz chicken breast/120g egg noodles

RP Hypertrophy 6 week back/bicep focus
Lat pull-160x13x3sets
Narrow lat pull-150x13x3sets
Arsenal chest supported row-50x12x2sets
Alternating DB curls-35x13x3sets
Machine tricep pushdown-185x15x3sets
Machine tricep extension-75x15x3sets

Cardio
20min incline treadmill pre WO
20min incline treadmill pre 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
15mg iron

Notes
Had to do a little extra cardio so I could motivate my training parrner for today to get it done.
Click to expand...
@s.gentz is this the same training partner as before? :D the guy you had in the pic
seems you really did a good training day perfect
 
LevButlerov said:
@s.gentz is this the same training partner as before? :D the guy you had in the pic
seems you really did a good training day perfect
Click to expand...
Yep same guy. Our schedules don't permit us to train together that much. If he goes alone he just noodle's around and looks at girls so nice to get him in a real WO once in a while.
Felt good today.
 
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