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napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
UGL OZUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsUGL OZUGFREAKeudomestic

Approved Log S.Gentz 2023/2024 bulk log

Pass me a bowl to looks delicious.
 
Make sure the dog gets some food, too. Haha.
 
Boring food is what makes bodybuilders look good.
 
Your diet isn't boring at all. You have some amazing dedication and consistency.
 
What's the plan for this week buddy?
Plan for this week is the same as every week.
Eat, train and grow. Maybe mix a little work in there as well. Gotta pay the bills!!!
 
9/18/2023 -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
View attachment 16061
got that food locked down bro
 
9/19/2023 -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!!
IMG_1437.jpg

IMG_1430 (1).webp
 
Nice man. How is your grass so perfect like that my gosh, you must not have any bugs in your yard.
 
9/19/2023 -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!!
View attachment 16080
View attachment 16081
@s.gentz always love seeing your dog bro :)

so you have around january 1st you need to start the diet log?
 
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