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Veteran Log S.gentz 2024-2025 Build Log

1/20/2025
Weight 207.9lbs
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
Prime cable curl-20x13x3sets
SS EZ bar curl/Reverse grip curl-70x15x3/40x15x3
Reverse fly-145x12x3sets
Single arm overhead cable extension-20x16x3sets
Cross body extension-15x16x2 plus drop to failure
DB hammers-20x3sets to failure

Cardio
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
Good arm day. Great pump!!
 
s.gentz said:
1/20/2025
Weight 207.9lbs
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
Prime cable curl-20x13x3sets
SS EZ bar curl/Reverse grip curl-70x15x3/40x15x3
Reverse fly-145x12x3sets
Single arm overhead cable extension-20x16x3sets
Cross body extension-15x16x2 plus drop to failure
DB hammers-20x3sets to failure

Cardio
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
Good arm day. Great pump!!
Click to expand...
@s.gentz very good arm day and pumps must be maxed bro ;) let me ask, why dont you up the fats a bit? like adding 1 avocado I know you want to keep calories in range but 1 avocado wont throw you off too much imo
 
Npcclassicphysique champ said:
@s.gentz very good arm day and pumps must be maxed bro ;) let me ask, why dont you up the fats a bit? like adding 1 avocado I know you want to keep calories in range but 1 avocado wont throw you off too much imo
Click to expand...
I just do well with the macros I’ve become accustomed to.
I’m at 62g with the fish oil.
For me fats are too calorie dense vs satiety.
 
s.gentz said:
I just do well with the macros I’ve become accustomed to.
I’m at 62g with the fish oil.
For me fats are too calorie dense vs satiety.
Click to expand...
sure bro ;) i get it but consider it you'll feel better actually from a bit more fats
 
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 I do not miss the snow ill tell you that!!
 
Npcclassicphysique champ said:
sure bro ;) i get it but consider it you'll feel better actually from a bit more fats
Click to expand...
I feel fine. I think my fat content is more than adequate for my needs.
Where would you have my marcos on 2500cals? Tell me why you would have them there.
 
s.gentz said:
I feel fine. I think my fat content is more than adequate for my needs.
Where would you have my marcos on 2500cals? Tell me why you would have them there.
Click to expand...
i think your macros are perfect bro might a bit of extra fat like 20 grams not much
 
1/20/2025
Weight 206.9lbs
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
Converging machine press-135x12x3sets
Pec deck-145x15x3sets
Tricep extenson-40x15x3sets
Flat DB press-95x8x3sets
3 way shoulder raises-20x30x3sets
SS pushups/plate raise-20/25x3sets

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
Gym was busy with broccoli heads today. Very annoying as most of them have little to no respect. Had to do my WO out of my usual order.
Was fatigued one I finally got down to pressing.
Npcclassicphysique champ said:
i think your macros are perfect bro might a bit of extra fat like 20 grams not much
Click to expand...
Why do you think I need more fat? Your telling me i need more but not why i need more. What is the benefit to me? I don't like eating a lot of fat as it does not satiate me. 20g of fat is 180cals and i'm really not interested in adding more cals in. The build is essentially done. Just focusing on arm and back details for a few weeks then will start to prep for a slow diet through spring. Plan for right now at least is to be in shape for summer. I have been trying to grow through the summer the last few years so i would like to look good at the beach for this year and then hit it again in the fall.
 
s.gentz said:
Why do you think I need more fat? Your telling me i need more but not why i need more. What is the benefit to me? I don't like eating a lot of fat as it does not satiate me. 20g of fat is 180cals and i'm really not interested in adding more cals in. The build is essentially done. Just focusing on arm and back details for a few weeks then will start to prep for a slow diet through spring. Plan for right now at least is to be in shape for summer. I have been trying to grow through the summer the last few years so i would like to look good at the beach for this year and then hit it again in the fall.
Click to expand...
it would help you grow, increase your natural hormone levels, help your joints, help you lose bodyfat, and a myriad of other benefits bro ;) like I said i aint married to this, just a brother to brother suggestion from a bodybuilder to bodybuilder, you play this how you see fit you get EVO family support no matter

s.gentz said:
1/20/2025
Weight 206.9lbs
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
Converging machine press-135x12x3sets
Pec deck-145x15x3sets
Tricep extenson-40x15x3sets
Flat DB press-95x8x3sets
3 way shoulder raises-20x30x3sets
SS pushups/plate raise-20/25x3sets

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
Gym was busy with broccoli heads today. Very annoying as most of them have little to no respect. Had to do my WO out of my usual order.
Was fatigued one I finally got down to pressing.
Click to expand...
lol broccolli heads thats funny bro ;)
 
Love dogs
 
1/23/2025
Weight 209.1lbs
Food-2553cals/267P/236C/56F
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
Meal5- 57g avocado/Shake

RP Hypertrophy 6 week back/bicep focus
Rest Day

Cardio
Rest Day

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
 
s.gentz said:
1/23/2025
Weight 209.1lbs
Food-2553cals/267P/236C/56F
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
Meal5- 57g avocado/Shake

RP Hypertrophy 6 week back/bicep focus
Rest Day

Cardio
Rest Day

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
Click to expand...
have a good rest day bro ;) you going full oldschool here all chicken breasts love it
 
1/24/2025
Weight 209.1lbs
Food-2482cals/268P/231C/50F
Meal1- 1/2c egg whites/2 whole eggs/1 slice no fat cheese/4 slices Ezekiel toast
Meal2- 4oz chicken breast/1c rice/1c green beans
Meal3- 4oz chicken breast/1c rice/1c broccoli
Meal4- Shake post WO
Meal5- 8oz chicken breast/120g egg noodles

RP Hypertrophy 6 week back/bicep focus
Cable pullover-150x14x3sets
BB bent over row-185x10x3sets
HS high row-140x11x2sets
BB curl-60x14x3sets
Rope hammers-80x12x3sets plus drops
Reverse BB curl-40x15x3sets

Cardio
20min incline treadmill poet 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
Decent WO. Low occurrence of broccoli heads today.
 
RoidRage69 said:
" broccoli heads " 🤣

Is that a term used for groups of teenage boys who all stand in the way in one crowded area?
Click to expand...
Seems like the best insult an iron brother can do. :P @s.gentz is oldschool lol.
 
s.gentz said:
1/24/2025
Weight 209.1lbs
Food-2482cals/268P/231C/50F
Meal1- 1/2c egg whites/2 whole eggs/1 slice no fat cheese/4 slices Ezekiel toast
Meal2- 4oz chicken breast/1c rice/1c green beans
Meal3- 4oz chicken breast/1c rice/1c broccoli
Meal4- Shake post WO
Meal5- 8oz chicken breast/120g egg noodles

RP Hypertrophy 6 week back/bicep focus
Cable pullover-150x14x3sets
BB bent over row-185x10x3sets
HS high row-140x11x2sets
BB curl-60x14x3sets
Rope hammers-80x12x3sets plus drops
Reverse BB curl-40x15x3sets

Cardio
20min incline treadmill poet 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
Decent WO. Low occurrence of broccoli heads today.
Click to expand...
Broccoli heads DOWN, Training UP, perfect. :D

Bent over rows on point, would bump 1 set higher reps to squeeze the back more.

you have a training partner or you doing alone today?
 
RoidRage69 said:
" broccoli heads " 🤣

Is that a term used for groups of teenage boys who all stand in the way in one crowded area?
Click to expand...
They also need to have a specific haircut. Which all of them do because why would you want to be your own person when you can be the same as all the others.
 
LevButlerov said:
Broccoli heads DOWN, Training UP, perfect. :D

Bent over rows on point, would bump 1 set higher reps to squeeze the back more.

you have a training partner or you doing alone today?
Click to expand...
I’m trying to work on bringing up reps. Bent over stuff is tough for me. Hard to breathe.
No partner today. That’s maybe a once a week occurrence. If even once a week.
 
Last edited:
1/25/2025
Weight 208.6lbs
Food-2904cals/283P/231C/93F
Meal1- 1/2c egg whites/2 whole eggs/1 slice no fat cheese/4 slices Ezekiel toast
Meal2- 4oz chicken breast/1c rice/1c green beans
Meal3- 4oz chicken breast/1c rice/1c broccoli
Meal4- Shake post WO
Meal5- 13oz NY Strip/120g egg noodles

RP Hypertrophy 6 week back/bicep focus
Seated cable row-130x13x3sets
Machine Preacher-80x11x2sets
Single arm Cable curl-25x12x3sets
Incline DB curl-25x12x3sets
DB skullcrusher-25x15x3sets
Cable overhead extension-45x15x3sets

Cardio
20min incline treadmill poet 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
Gonna switch out the cable overheads to single arm. Shoulder did not appreciate the additional stress.

Pics
IMG_1038.webp
 
s.gentz said:
1/25/2025
Weight 208.6lbs
Food-2904cals/283P/231C/93F
Meal1- 1/2c egg whites/2 whole eggs/1 slice no fat cheese/4 slices Ezekiel toast
Meal2- 4oz chicken breast/1c rice/1c green beans
Meal3- 4oz chicken breast/1c rice/1c broccoli
Meal4- Shake post WO
Meal5- 13oz NY Strip/120g egg noodles

RP Hypertrophy 6 week back/bicep focus
Seated cable row-130x13x3sets
Machine Preacher-80x11x2sets
Single arm Cable curl-25x12x3sets
Incline DB curl-25x12x3sets
DB skullcrusher-25x15x3sets
Cable overhead extension-45x15x3sets

Cardio
20min incline treadmill poet 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
Gonna switch out the cable overheads to single arm. Shoulder did not appreciate the additional stress.

Pics
View attachment 71993
Click to expand...
Fat is up today with that beautiful steak :D NICE!

I try to limit overheads for all clients, injuries are intense with it @s.gentz
 
RoidRage69 said:
I like the seated tricep ext machine for this reason. Anything that can take the stress off the shoulder joint is good.
Click to expand...
I use that on a different day. Maybe I’ll move it to this day as well. It does hit the triceps hard. I usually ss it with the push down machine.
 
The steak looks incredible next to that pasta.

That's a good meal and good protein and carbs.
 
Surprised, you didn't add in any vegetables with that nice meal.
 
That is a nice knife set in the back as well.

You must be a good Chef in the kitchen.
 
Good job, man. The cardio looks fantastic and the meals are on point.
 
New York strip is an excellent cut of beef, and you got 13 oz.

Looks really good man. You're making me hungry.
 
Nice supplement list.

You won't go wrong with this list of stuff. That you're taking.
 
Great workout. I like the hypertrophy six-week back and bicep lifting.
right on point for sure!
 
1/25/2025
Weight 208.7lbs
Food-?-It’s fuckin leg day!!!
Meal1- 1/2c egg whites/2 whole eggs/1 slice no fat cheese/4 slices Ezekiel toast
Meal2- cinnamon twist doughnut/cranberry-apple muffin pre WO
Meal3- Shake post WO
Meal4- 1/2c egg whites/2 whole eggs/1 slice no fat cheese/4 slices Ezekiel toast
Meal5- 8oc chicken breast/120g egg noodles

RP Hypertrophy 6 week back/bicep focus
Cybex squat press-540x10x3sets
BB RDL-196x19x3sets
Arsenal leg extension-110x11x3sets
Seated leg curl-130x15x3sets
Arsenal standing calves-200x30

Cardio
20min incline treadmill poet 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
WTF!!!
 
You the man
 
s.gentz said:
1/25/2025
Weight 208.7lbs
Food-?-It’s fuckin leg day!!!
Meal1- 1/2c egg whites/2 whole eggs/1 slice no fat cheese/4 slices Ezekiel toast
Meal2- cinnamon twist doughnut/cranberry-apple muffin pre WO
Meal3- Shake post WO
Meal4- 1/2c egg whites/2 whole eggs/1 slice no fat cheese/4 slices Ezekiel toast
Meal5- 8oc chicken breast/120g egg noodles

RP Hypertrophy 6 week back/bicep focus
Cybex squat press-540x10x3sets
BB RDL-196x19x3sets
Arsenal leg extension-110x11x3sets
Seated leg curl-130x15x3sets
Arsenal standing calves-200x30

Cardio
20min incline treadmill poet 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
WTF!!!
Click to expand...
Your hamstrings will be sore tomorrow!!! Sets of 19 on RDL?
 
s.gentz said:
1/25/2025
Weight 208.7lbs
Food-?-It’s fuckin leg day!!!
Meal1- 1/2c egg whites/2 whole eggs/1 slice no fat cheese/4 slices Ezekiel toast
Meal2- cinnamon twist doughnut/cranberry-apple muffin pre WO
Meal3- Shake post WO
Meal4- 1/2c egg whites/2 whole eggs/1 slice no fat cheese/4 slices Ezekiel toast
Meal5- 8oc chicken breast/120g egg noodles

RP Hypertrophy 6 week back/bicep focus
Cybex squat press-540x10x3sets
BB RDL-196x19x3sets
Arsenal leg extension-110x11x3sets
Seated leg curl-130x15x3sets
Arsenal standing calves-200x30

Cardio
20min incline treadmill poet 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
WTF!!!
Click to expand...
s.gentz said:
Yep. Goin out for some Mexican I believe. Knew I should have waited to do my log. Oh well.
Click to expand...
@s.gentz LOL at "wtF!" best leg day like that :D
You didnt add mexican to this but add some pics at least for the EVO family.
 
LevButlerov said:
@s.gentz LOL at "wtF!" best leg day like that :D
You didnt add mexican to this but add some pics at least for the EVO family.
Click to expand...
Yeah no pics. Was out with the wife. I don’t really pull out my phone when we spend time out together.
 
s.gentz said:
Yeah no pics. Was out with the wife. I don’t really pull out my phone when we spend time out together.
Click to expand...
I get it the lady would get upset :D
 
LevButlerov said:
I get it the lady would get upset :D
Click to expand...
She wouldn't care but we just leave our phones away when we are eating out together. We won't be those people who sit there on their phones the whole time instead of just being with each other and that being enough. It's pretty sad to see some of these couples both buried in their phone and seemingly can't be bothered to talk to each other.
If I wanted to stare at my phone I could have saved $70 bucks and stayed home and done that. :ROFLMAO:
 
1/27/2025
Weight 209.2lbs
Food-2516cals/238P/244C/64F
Meal1- 1/2c egg whites/2 whole eggs/1 slice no fat cheese/4 slices Ezekiel toast
Meal2- 4oz chicken breast/1c rice/1c green beans
Meal3- 4oz chicken breast/1c rice/1c broccoli
Meal4-Shake
Meal5- 8oz turkey meatballs/120g egg noodles

RP Hypertrophy 6 week back/bicep focus
Rest

Cardio
Rest

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. Had chiro today. All moving good. Shoulder mobility seeing some improvement.
 
s.gentz said:
1/25/2025
Weight 208.6lbs
Food-2904cals/283P/231C/93F
Meal1- 1/2c egg whites/2 whole eggs/1 slice no fat cheese/4 slices Ezekiel toast
Meal2- 4oz chicken breast/1c rice/1c green beans
Meal3- 4oz chicken breast/1c rice/1c broccoli
Meal4- Shake post WO
Meal5- 13oz NY Strip/120g egg noodles

RP Hypertrophy 6 week back/bicep focus
Seated cable row-130x13x3sets
Machine Preacher-80x11x2sets
Single arm Cable curl-25x12x3sets
Incline DB curl-25x12x3sets
DB skullcrusher-25x15x3sets
Cable overhead extension-45x15x3sets

Cardio
20min incline treadmill poet 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
Gonna switch out the cable overheads to single arm. Shoulder did not appreciate the additional stress.

Pics
View attachment 71993
Click to expand...
@s.gentz that meal looks incredible!
 
s.gentz said:
She wouldn't care but we just leave our phones away when we are eating out together. We won't be those people who sit there on their phones the whole time instead of just being with each other and that being enough. It's pretty sad to see some of these couples both buried in their phone and seemingly can't be bothered to talk to each other.
If I wanted to stare at my phone I could have saved $70 bucks and stayed home and done that. :ROFLMAO:
Click to expand...
@s.gentz thats true lol
 
1/28/2025
Weight 209.6lbs
Food-2516cals/238P/244C/64F
Meal1- 1/2c egg whites/2 whole eggs/1 slice no fat cheese/4 slices Ezekiel toast
Meal2- 4oz chicken breast/1c rice/1c green beans
Meal3- 4oz chicken breast/1c rice/1c broccoli
Meal4-Shake post WO
Meal5- 8oz turkey meatballs/120g egg noodles

RP Hypertrophy 6 week back/bicep focus
Lat pull-165x13x3sets
Narrow lat pull-155x13x3sets
Arsenal chest supported row-50x13x2sets
DB alternating curl-35x14x3sets
Machine oushdown-190x15x3sets
Machine extension-80x15x3sets
DB hammer cul-20xfailure with hold/squeeze

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
While i’m still working on bringing up my arms/back a bit the growing phase has come to an end. Tomorrow I will begin more of a recomp/cleanup phase. Macros/diet will shift a bit to start. This process I anticipate to last 3 months or so. I’m still undecided whether or not I will get on stage later this year or not. I prob should have this all planned out by now but mentally i’m not in it yet. Will see what the next month or so brings.
Igf is done and EQ will be pulled next week. Test will be at 300mg/wk going forward. May keep deca in at 125mg/wk. Undecided yet.
 
RoidRage69 said:
Now the goal is to keep everything you just gained.
Click to expand...
That's the plan. Just shifting macros a round a bit and will ride this out for a while. If my lifts start to suffer i'll make some changes to diet or drugs to keep on the right path. For some reason the thought of low tren has been creeping in my head a bit the last couple days. We will see.
 
1/30/2025
Weight 207.9lbs
Food-2482cals/280P/207C/51F
Meal1- 1/2c egg whites/4 whole eggs/1 slice no fat cheese/2 slices Ezekiel toast/6 slices turkey bacon
Meal2- 4oz chicken breast/1c rice/1c green beans
Meal3- 4oz chicken breast/1c rice/1c broccoli
Meal4-Shake post WO
Meal5- 8oz chicken breast/120g egg noodles

RP Hypertrophy 6 week back/bicep focus
Prime cable curl-20x14x3sets
EZ bar curl-70x16x3sets
Reverse EZ bar curl-40x15x3sets
Reverse pec deck-150x12x2sets
Machine tricep extension-95x15x3sets
Cross body tricep extension-15x17x3sets
DB hammer with hold-20xfailure

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
Will be running this diet/macros for a bit.
 
1/30/2025
Weight 208.3lbs
Food-2482cals/280P/207C/51F
Meal1- 1/2c egg whites/4 whole eggs/1 slice no fat cheese/2 slices Ezekiel toast/6 slices turkey bacon
Meal2- 4oz chicken breast/1c rice/1c green beans
Meal3- 4oz chicken breast/1c rice/1c broccoli
Meal4-Shake post WO
Meal5- 8oz chicken breast/120g egg noodles

RP Hypertrophy 6 week back/bicep focus
Flat bench-235x10x2/235x8 plus 1 drop
Machine converging press-140x11x3sets
Pec deck-160x15x3sets
Push ups-BWx20x3sets
Plate raise-25x15x3sets
Cable pushdowns-55x16x2
3 way raise-20x30x1

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
Well this build has ended so this will be the last post in this log. Just gonna switch up macros now and tighten up a bit. Thanks all for following and commenting.

Pic
IMG_1046.webp
 
s.gentz said:
1/30/2025
Weight 207.9lbs
Food-2482cals/280P/207C/51F
Meal1- 1/2c egg whites/4 whole eggs/1 slice no fat cheese/2 slices Ezekiel toast/6 slices turkey bacon
Meal2- 4oz chicken breast/1c rice/1c green beans
Meal3- 4oz chicken breast/1c rice/1c broccoli
Meal4-Shake post WO
Meal5- 8oz chicken breast/120g egg noodles

RP Hypertrophy 6 week back/bicep focus
Prime cable curl-20x14x3sets
EZ bar curl-70x16x3sets
Reverse EZ bar curl-40x15x3sets
Reverse pec deck-150x12x2sets
Machine tricep extension-95x15x3sets
Cross body tricep extension-15x17x3sets
DB hammer with hold-20xfailure

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
Will be running this diet/macros for a bit.
Click to expand...

s.gentz said:
1/30/2025
Weight 208.3lbs
Food-2482cals/280P/207C/51F
Meal1- 1/2c egg whites/4 whole eggs/1 slice no fat cheese/2 slices Ezekiel toast/6 slices turkey bacon
Meal2- 4oz chicken breast/1c rice/1c green beans
Meal3- 4oz chicken breast/1c rice/1c broccoli
Meal4-Shake post WO
Meal5- 8oz chicken breast/120g egg noodles

RP Hypertrophy 6 week back/bicep focus
Flat bench-235x10x2/235x8 plus 1 drop
Machine converging press-140x11x3sets
Pec deck-160x15x3sets
Push ups-BWx20x3sets
Plate raise-25x15x3sets
Cable pushdowns-55x16x2
3 way raise-20x30x1

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
Well this build has ended so this will be the last post in this log. Just gonna switch up macros now and tighten up a bit. Thanks all for following and commenting.

Pic
View attachment 72905
Click to expand...
@s.gentz first my comment you look great in the build, your legs are MUCH thicker than when you started, shoulders wider, chest wider, you've made great gains, EVO family respect. I really see a night tightening cut in the game for you now.
 
LevButlerov said:
@s.gentz first my comment you look great in the build, your legs are MUCH thicker than when you started, shoulders wider, chest wider, you've made great gains, EVO family respect. I really see a night tightening cut in the game for you now.
Click to expand...
That’s the plan. Just gonna eat around maintenance and gear the macros toward recomp.
 
Nice training session. Love the core training and I love to push-ups.
 
Looks like you're all over that chicken breast.

I like the broccoli and green beans, good greens.
 
Nice job, as usual sgentz.
Great dedication as a moderator.
 
RoidRage69 said:
Your legs much bigger imo. Now we just need to figure out how to build your arms up.
Click to expand...
Workin on it. This training block is arm/back focused. 2 more weeks then a deload. Biceps are there in front and back shots but the muscle itself is thin side to side. Might just be a genetic thing. Just gonna keep plugging away.
 
We have opposite problems you can grow a big lower body, i cant, i can grow a big upper body but not a lower body, genetics is a mofo lol.
 
Love it
 
You the man Bru
 
s.gentz said:
1/30/2025
Weight 208.3lbs
Food-2482cals/280P/207C/51F
Meal1- 1/2c egg whites/4 whole eggs/1 slice no fat cheese/2 slices Ezekiel toast/6 slices turkey bacon
Meal2- 4oz chicken breast/1c rice/1c green beans
Meal3- 4oz chicken breast/1c rice/1c broccoli
Meal4-Shake post WO
Meal5- 8oz chicken breast/120g egg noodles

RP Hypertrophy 6 week back/bicep focus
Flat bench-235x10x2/235x8 plus 1 drop
Machine converging press-140x11x3sets
Pec deck-160x15x3sets
Push ups-BWx20x3sets
Plate raise-25x15x3sets
Cable pushdowns-55x16x2
3 way raise-20x30x1

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
Well this build has ended so this will be the last post in this log. Just gonna switch up macros now and tighten up a bit. Thanks all for following and commenting.

Pic
View attachment 72905
Click to expand...
Legs are looking big bro!
 
4/22/2025
Weight 196lbs
Food-2117cals/235P/170C/52F
Meal1- 2whole eggs/.5c egg whites/1 slice no fat cheese/4 slices ezekiel toast
Meal2- Chipotle Chicken bowl
Meal3- Shake post WO
Meal4- 85g rice noodles/6oz chicken breast

RP Hypertrophy
Cable curl-70x15x3sets
Rope extension-70x15x3sets
BB curl-60x15x3sets
Reverse EZbar curl-40x15x3sets
V handle pressdown-50x15x3sets
Alternating DB curl-25x15x3sets
Pressdown machine-180x15x3sets
Tricep extension machine-90x15x3sets
Preacher curl-40xfailureX3sets

Cardio
20min 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
15mg iron

Notes

image


Thechickenpound
10%off discount at checkout: sgentz10
 
s.gentz said:
4/22/2025
Weight 196lbs
Food-2117cals/235P/170C/52F
Meal1- 2whole eggs/.5c egg whites/1 slice no fat cheese/4 slices ezekiel toast
Meal2- Chipotle Chicken bowl
Meal3- Shake post WO
Meal4- 85g rice noodles/6oz chicken breast

RP Hypertrophy
Cable curl-70x15x3sets
Rope extension-70x15x3sets
BB curl-60x15x3sets
Reverse EZbar curl-40x15x3sets
V handle pressdown-50x15x3sets
Alternating DB curl-25x15x3sets
Pressdown machine-180x15x3sets
Tricep extension machine-90x15x3sets
Preacher curl-40xfailureX3sets

Cardio
20min 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
15mg iron
Click to expand...
i like your protein is back tracked high bro
any pics to share? throw up some gym pics @s.gentz
 
s.gentz said:
4/22/2025
Weight 196lbs
Food-2117cals/235P/170C/52F
Meal1- 2whole eggs/.5c egg whites/1 slice no fat cheese/4 slices ezekiel toast
Meal2- Chipotle Chicken bowl
Meal3- Shake post WO
Meal4- 85g rice noodles/6oz chicken breast

RP Hypertrophy
Cable curl-70x15x3sets
Rope extension-70x15x3sets
BB curl-60x15x3sets
Reverse EZbar curl-40x15x3sets
V handle pressdown-50x15x3sets
Alternating DB curl-25x15x3sets
Pressdown machine-180x15x3sets
Tricep extension machine-90x15x3sets
Preacher curl-40xfailureX3sets

Cardio
20min 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
15mg iron

Notes

image


Thechickenpound
10%off discount at checkout: sgentz10
Click to expand...
@s.gentz another fantastic update.

I like how you include your supplements on each update as well. That's a great lineup that you're doing.
 
s.gentz said:
4/22/2025
Weight 196lbs
Food-2117cals/235P/170C/52F
Meal1- 2whole eggs/.5c egg whites/1 slice no fat cheese/4 slices ezekiel toast
Meal2- Chipotle Chicken bowl
Meal3- Shake post WO
Meal4- 85g rice noodles/6oz chicken breast

RP Hypertrophy
Cable curl-70x15x3sets
Rope extension-70x15x3sets
BB curl-60x15x3sets
Reverse EZbar curl-40x15x3sets
V handle pressdown-50x15x3sets
Alternating DB curl-25x15x3sets
Pressdown machine-180x15x3sets
Tricep extension machine-90x15x3sets
Preacher curl-40xfailureX3sets

Cardio
20min 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
15mg iron

Notes

image

Thechickenpound
10%off discount at checkout: sgentz10
Click to expand...
@s.gentz bro hypertrophy lookin good

What the deal with no red meat? I need to see more of it in your diet.
 
s.gentz said:
4/22/2025
Weight 196lbs
Food-2117cals/235P/170C/52F
Meal1- 2whole eggs/.5c egg whites/1 slice no fat cheese/4 slices ezekiel toast
Meal2- Chipotle Chicken bowl
Meal3- Shake post WO
Meal4- 85g rice noodles/6oz chicken breast

RP Hypertrophy
Cable curl-70x15x3sets
Rope extension-70x15x3sets
BB curl-60x15x3sets
Reverse EZbar curl-40x15x3sets
V handle pressdown-50x15x3sets
Alternating DB curl-25x15x3sets
Pressdown machine-180x15x3sets
Tricep extension machine-90x15x3sets
Preacher curl-40xfailureX3sets

Cardio
20min 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
15mg iron

Notes

image

Thechickenpound
10%off discount at checkout: sgentz10
Click to expand...
@s.gentz Bros. you in da house for sure!

supps look sweet. love the tudca and nac
 
s.gentz said:
4/22/2025
Weight 196lbs
Food-2117cals/235P/170C/52F
Meal1- 2whole eggs/.5c egg whites/1 slice no fat cheese/4 slices ezekiel toast
Meal2- Chipotle Chicken bowl
Meal3- Shake post WO
Meal4- 85g rice noodles/6oz chicken breast

RP Hypertrophy
Cable curl-70x15x3sets
Rope extension-70x15x3sets
BB curl-60x15x3sets
Reverse EZbar curl-40x15x3sets
V handle pressdown-50x15x3sets
Alternating DB curl-25x15x3sets
Pressdown machine-180x15x3sets
Tricep extension machine-90x15x3sets
Preacher curl-40xfailureX3sets

Cardio
20min 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
15mg iron

Notes

image

Thechickenpound
10%off discount at checkout: sgentz10
Click to expand...
@s.gentz your supplements are looking incredible! i like what you are doing here. keep up the good work!
 
s.gentz said:
4/22/2025
Weight 196lbs
Food-2117cals/235P/170C/52F
Meal1- 2whole eggs/.5c egg whites/1 slice no fat cheese/4 slices ezekiel toast
Meal2- Chipotle Chicken bowl
Meal3- Shake post WO
Meal4- 85g rice noodles/6oz chicken breast

RP Hypertrophy
Cable curl-70x15x3sets
Rope extension-70x15x3sets
BB curl-60x15x3sets
Reverse EZbar curl-40x15x3sets
V handle pressdown-50x15x3sets
Alternating DB curl-25x15x3sets
Pressdown machine-180x15x3sets
Tricep extension machine-90x15x3sets
Preacher curl-40xfailureX3sets

Cardio
20min 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
15mg iron

Notes

image

Thechickenpound
10%off discount at checkout: sgentz10
Click to expand...
@s.gentz You are one of the best.

This is an excellent training session, you're showing how it's done.
 
4/23/2025
Weight 196lbs
Food-?
2 slices toast with butter
Won Ton Soup

RP Hypertrophy

Cardio

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

Notes
Unplanned rest day. Had some kind of stomach bug.

image


Thechickenpound
10%off discount at checkout: sgentz10
 
Looking good bro
 
4/24/2025
Weight 196lbs
Food-2242cals/246P/107C/89F
Meal1- 2whole eggs/.5c egg whites/1 slice no fat cheese/4 slices ezekiel toast
Meal2- Chipotle Chicken bowl
Meal3- Shake post WO
Meal4- 12oz NY strip

RP Hypertrophy
Cable curl-70x15x3sets
Rope extension-70x15x3sets
BB curl-60x15x3sets
Reverse EZbar curl-40x15x3sets
V handle pressdown-50x15x3sets
Alternating DB curl-25x15x3sets
Pressdown machine-180x15x3sets
Tricep extension machine-90x15x3sets
Preacher curl-40xfailureX3sets
Hanging leg raises-15x3sets

Cardio
20min 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
15mg iron

Notes
Went with arm day 2 today. Same as the other day. Higher frequency seems to be what my arms need. Didn’t want to get to deep after yesterdays stomach bug.

Pics
IMG_1176.webp

image

Thechickenpound
10%off discount at checkout: sgentz10
 

Attachments

  • IMG_1176.webp
    IMG_1176.webp
    671.8 KB · Views: 50
Last edited:
s.gentz said:
4/23/2025
Weight 196lbs
Food-?
2 slices toast with butter
Won Ton Soup

RP Hypertrophy

Cardio

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

Notes
Unplanned rest day. Had some kind of stomach bug.
Click to expand...
sorry about the stomach bug bro @s.gentz get some activated charcoal and probiotics high dose
s.gentz said:
4/24/2025
Weight 196lbs
Food-2242cals/246P/107C/89F
Meal1- 2whole eggs/.5c egg whites/1 slice no fat cheese/4 slices ezekiel toast
Meal2- Chipotle Chicken bowl
Meal3- Shake post WO
Meal4- 12oz NY strip

RP Hypertrophy
Cable curl-70x15x3sets
Rope extension-70x15x3sets
BB curl-60x15x3sets
Reverse EZbar curl-40x15x3sets
V handle pressdown-50x15x3sets
Alternating DB curl-25x15x3sets
Pressdown machine-180x15x3sets
Tricep extension machine-90x15x3sets
Preacher curl-40xfailureX3sets
Hanging leg raises-15x3sets

Cardio
20min 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
15mg iron

Notes
Went with arm day 2 today. Same as the other day. Higher frequency seems to be what my arms need. Didn’t want to get to deep after yesterdays stomach bug.

Pics
View attachment 88010
Click to expand...
@s.gentz steak medium looks good bro finally
 
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