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I'll drop one in the mail. Today. You should see it in a week or so!!!Pass me a bowl
Send me your address!!!Pass me a bowl to looks delicious.
She always does!!Make sure the dog gets some food, too. Haha.
Plan for this week is the same as every week.What's the plan for this week buddy?
Appreciate it.Amazing dedication and work as always I love seeing that as it will always pay off greatly in the end.
got that food locked down bro9/18/2023 -phase3 week3
Weight 222.8
Food-3563cals/431C/54F/339P same boring shit.
Meal1-1c egg whites/2 bagels/1 fat free cheese
Meal2-8oz ground turkey/250g rice
Meal3-8oz ground turkey/250g rice
Meal4- Post WO shake/4iuGH
Meal5-8oz ground turkey/250g rice
Meal6-6 Kodiak protien pancakes/shake
Push1
Arsenal Incline press 180x10/230x10/270x5 plus back off
Rope tricep extensions 60x15/70x15/70x15
Prime cable fly 50x15/60x15/70x12
Prime seated press 70x15/75x15/80x15/85x15 plus back off
Arsenal tricep dip machine 135x15/180x15/225x15 plus back off
Arsenal shoulder press 90x12/180x12/225x10 plus back off
20min post WO cardio
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@s.gentz always love seeing your dog bro9/19/2023 -phase3 week3
Weight 222.8
Food-3586cals/428C/56F/343P
Meal1-1c egg whites/2 bagels/1 fat free cheese
Meal2-8oz ground turkey/250g rice
Meal3-8oz ground turkey/250g rice
Meal4- Post WO shake/4iuGH
Meal5-8oz ground turkey/250g rice
Meal6-6 Kodiak protien pancakes/shake
Pull1
Lat pull 170x12/180x10/190x8 plus 1 drop to failure
Seated incline DB curls 20x15x4 sets
Single arm seated lat pull 100x15/110x15/120x15 plus back off
DB hammer curls 35x12x3sets plus 3 drops to failure
Cable pullover 110x15/130x15/150x15 plus 1 back off
GS preacher single arm DB curls/reverse grips ezbar curls/7's 20x15/40x15/40x21- all 4 sets
20min post WO cardio
Felt good today. Elbow doing a little better. BPC and TB on the way. The GS of curls felt great! Dropped the weight on the hammers but added the drops. Crazy pump. Thinking of splitting meals 2,3and4 into 4 meals. I eat meals 1-3 spaced out from 530am to 2pm and then cram 4-6 in from 5pm to 9pm. My gut is feeling better. Only major change i made was no carbonated beverages. I was drinking a diet pop with meals 2 and 3 and after 3 i was getting a lot of bloat. Unfortunately that was my pre WO meal so didn't always feel great going into the gym. All better now though.
Another bit of new. My wife is booking a vacation as we speak for the last week in February. This will mean it's not likely I will be competing in april.
I'm gonna start dieting in about 7 more weeks so. This will give me a pretty long runway to work with so it's still a possibility but will have to play by ear. Either way need to be ripped for vaca!!!!
Nice night for a cigar and a fire!!
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