Veteran Log S.gentz 2024-2025 Build Log

[Losiol]

11/21/2024
Weight 212.5lbs
Food-2746cals/295P/254C/63F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz 93/7 beef/200g rice
Meal3-Shake
Meal4-4oz 93/7 beef/200g rice
25g carb intra not in totals
Meal5-Shake post WO
Meal6-1c egg white/1 slice no fat cheese/4 slices Ezekiel toast
Meal7- 225g 2% greek yogurt/mixed berries

Upper-RP Hypertrophy 6 week build
All sets are working sets
Smith incline bench-205x10x3sets plus 1 drop to failure
HS converging chest press-230x10/230x8
JM press-135x13x3sets
Cross body tricep extension-17.5x16x2sets
Facepull-55x17x5sets
Prime cable curl-55x17x3sets plus 1 drop to failure

*Cardio
No cardio-Will commence after this weekend.

Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
5mg Cialis daily
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus

Notes
Felt great today. Prob could have pushed a bit harder but sticking to the prescribed progressions. Trying to be very disciplined in both training and diet on this build.
Toe is prob 90%.
Need a new meal7. Not enjoying the yogurt for some reason.
May just have a 3rd shake although i would rather have real food. Any suggestions?

Pics
View attachment 62828

Looking swole big guy!

 

[RoySimpson]

Chicken and rice for the week!!


View attachment 63059

@s.gentz on top of the meal prep!

 

[ballin2504]

Meal prep for the win

 

[s.gentz]

11/25/2024
Weight 214.4lbs
Food-2786cals/316P/251C/62F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz 93/7 beef/200g rice/kimchi
Meal3-Shake
Meal4-4oz 93/7 beef/200g rice/kimchi
25g carb intra not in totals
Meal5-Shake post WO
Meal6-1c egg white/1 slice no fat cheese/4 slices Ezekiel toast
Meal7- 8oz sliced turkey/mustard

Upper-RP Hypertrophy 6 week build
All sets are working sets
Smith flat press-245x9x3sets
DB incline flt-40x13x2sets
Pushups-BW x 20 x 3 sets
Single arm overhead cable extension-22.5x14x3sets
Three way raises-20x30x3sets
Single arm preacher curls-30x16x3sets
Reverse curls-40x15x3sets

*Cardio
20min 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

Notes
Everything good today. Feel like biceps finally starting to improve a bit.

PICS

 

[LevButlerov]

11/25/2024
Weight 214.4lbs
Food-2786cals/316P/251C/62F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz 93/7 beef/200g rice/kimchi
Meal3-Shake
Meal4-4oz 93/7 beef/200g rice/kimchi
25g carb intra not in totals
Meal5-Shake post WO
Meal6-1c egg white/1 slice no fat cheese/4 slices Ezekiel toast
Meal7- 8oz sliced turkey/mustard

Upper-RP Hypertrophy 6 week build
All sets are working sets
Smith flat press-245x9x3sets
DB incline flt-40x13x2sets
Pushups-BW x 20 x 3 sets
Single arm overhead cable extension-22.5x14x3sets
Three way raises-20x30x3sets
Single arm preacher curls-30x16x3sets
Reverse curls-40x15x3sets

*Cardio
20min 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

Notes
Everything good today. Feel like biceps finally starting to improve a bit.

PICS
View attachment 63330
View attachment 63331

@s.gentz wow your LEGS are HUGE now and lats coming out big, wide shoulders and chest and your ARMS THICK! you're improving a lot and the high protein is WINNING
I really think 2025 is your stage year, seriously you can look amazing on stage with your thick now

 

[s.gentz]

@s.gentz wow your LEGS are HUGE now and lats coming out big, wide shoulders and chest and your ARMS THICK! you're improving a lot and the high protein is WINNING
I really think 2025 is your stage year, seriously you can look amazing on stage with your thick

Thanks for the kind works bro! I’m givin it a good run this growth phase. Keeping diet really in check. Not much cheating. Just higher days on the weekend with a few cleanish cheats here and there

 

[LevButlerov]

Thanks for the kind works bro! I’m givin it a good run this growth phase. Keeping diet really in check. Not much cheating. Just higher days on the weekend with a few cleanish cheats here and there

you're night and day in terms of where you started, true EVO family iron brother
gains are coming and strong, its very clear from your pics

 

[25homes]

Chicken and rice for the week!!


View attachment 63059

Love it

 

[s.gentz]

11/26/2024
Weight 214.5lbs
Food-2786cals/316P/251C/62F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz 93/7 beef/200g rice/kimchi
Meal3-Shake
Meal4-4oz 93/7 beef/200g rice/kimchi
25g carb intra not in totals
Meal5-Shake post WO
Meal6-1c egg white/1 slice no fat cheese/4 slices Ezekiel toast
Meal7- 8oz sliced turkey/mustard

Lower-RP Hypertrophy 6 week build
All sets are working sets
RDL-195x10x3sets
Arsenal squat-500x6x3sets
Standing calves-200x30x2sets

*Cardio
20min 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

Notes
Legs felt great after not training them last week due to the toe injury. Firing on all cylinders again. Felt like i could have went heavier on RDL and squats. Didn’t want to push it after the missed week.

 

[Npcclassicphysique champ]

11/26/2024
Weight 214.5lbs
Food-2786cals/316P/251C/62F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz 93/7 beef/200g rice/kimchi
Meal3-Shake
Meal4-4oz 93/7 beef/200g rice/kimchi
25g carb intra not in totals
Meal5-Shake post WO
Meal6-1c egg white/1 slice no fat cheese/4 slices Ezekiel toast
Meal7- 8oz sliced turkey/mustard

Lower-RP Hypertrophy 6 week build
All sets are working sets
RDL-195x10x3sets
Arsenal squat-500x6x3sets
Standing calves-200x30x2sets

*Cardio
20min 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

Notes
Legs felt great after not training them last week due to the toe injury. Firing on all cylinders again. Felt like i could have went heavier on RDL and squats. Didn’t want to push it after the missed week.

Maine support is 300 grams of protein thats perfect bro
and hows your toe?
i see legs all good but concerned about your toe

 

[s.gentz]

Maine support is 300 grams of protein thats perfect bro
and hows your toe?
i see legs all good but concerned about your toe

Tow is 99%
Prob gonna lose the nail though. Hoping it will just grow out intact.

 

[RoidRage69]

Tow is 99%
Prob gonna lose the nail though. Hoping it will just grow out intact.

I got half my nail on little toe. I don't know what to think as it's not growing back.

 

[s.gentz]

I got half my nail on little toe. I don't know what to think as it's not growing back.

This happened to me on the other foot a couple years back. I had bare feet and a trailer hitch fell off a shelf. Lost that nail and it kept in growing as it came back. Was a nightmare for about six months. Hoping it’s not gonna happen again.

 

[Npcclassicphysique champ]

Tow is 99%
Prob gonna lose the nail though. Hoping it will just grow out intact.

if you remove it, new one grows back happened to me when I dropped 120lbs on my foot

 

[stevesmi]

The meals look fantastic keep it up

 

[Quadsweep]

nice job with the consistency
sgentz always is on point

 

[BodyMonster34]

bro sgentz you are my boy
i love yo training

 

[JasonPriest]

yeah I think we've all lost nails and had toe problems
one time a jar fell off the pantry and landed right on my big toe it hurt like hell

 

[s.gentz]

if you remove it, new one grows back happened to me when I dropped 120lbs on my foot

Yeah sometimes it ingrows when coming out. Happened to me a couple years ago. Sucks.

 

[Austin316]

glad to see your feet are doing better
always nice to have fresh legs