Veteran Log S.gentz 2024-2025 Build Log

[25homes]

You the man Bru

 

[s.gentz]

12/1/2024
Weight 214.6lbs
*Food-2712calc/284P/254C/67F
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
Meal6-1/2c egg white/2 whole eggs/1 slice no fat cheese/4 slices Ezekiel toast
Meal7- 8oz sliced turkey/60g avocado

RP Hypertrophy 6 week build
All sets are working sets
Cable pullover-140x13x3sets
Meadows row-115x8x3sets
Low row-230x10x3sets
Reverse fly-130x12x5sets
Cable curl-60x13x3sets

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
Last day of this training block. Up about 7lbs in the last 5 weeks. Deload next week and then the building continues. Think i’m gonna run the same block again.

 

[Npcclassicphysique champ]

12/1/2024
Weight 214.6lbs
*Food-2712calc/284P/254C/67F
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
Meal6-1/2c egg white/2 whole eggs/1 slice no fat cheese/4 slices Ezekiel toast
Meal7- 8oz sliced turkey/60g avocado

RP Hypertrophy 6 week build
All sets are working sets
Cable pullover-140x13x3sets
Meadows row-115x8x3sets
Low row-230x10x3sets
Reverse fly-130x12x5sets
Cable curl-60x13x3sets

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
Last day of this training block. Up about 7lbs in the last 5 weeks. Deload next week and then the building continues. Think i’m gonna run the same block again.

deload next week what you plan to do? @s.gentz

up 7lbs I checked back your pics you looking real thick legit bro

 

[stevesmi]

looks really good man, solid job on this

 

[s.gentz]

deload next week what you plan to do? @s.gentz

up 7lbs I checked back your pics you looking real thick legit bro

My plan just has me working at about 60% and less sets. 1-2 per exercise.
I'm trying to stay as tight as I can while still growing. Last build I put on weight too fast and I was done after 10 weeks. Wanna go longer this time like i planned for last time. Would rather grow slow over time then put on size fast and have too much of it be fat. I'm feeling good right now with what i'm doing.

 

[Quadsweep]

looks like a nice protein mix
I like the variety of food

 

[BodyMonster34]

bro hit that red meat nice!
beef beef and more beef!

 

[JasonPriest]

nice job on this
keep an eye on the fermented foods though, they could irritate the gut

 

[Austin316]

i never expect anything less then perfection from you sgentz
you are a model for it

 

[sambee38]

sgentz you are something special
we love what you are doing

 

[BookerTNY]

you are definitely showing how it's done with consistency
every update is on point

 

[Arabian]

sgentz another great job on this one
i love how you take time on the weekend for an update

 

[Npcclassicphysique champ]

My plan just has me working at about 60% and less sets. 1-2 per exercise.
I'm trying to stay as tight as I can while still growing. Last build I put on weight too fast and I was done after 10 weeks. Wanna go longer this time like i planned for last time. Would rather grow slow over time then put on size fast and have too much of it be fat. I'm feeling good right now with what i'm doing.

good plan bro
how are we doing for the 2025 show? @s.gentz

 

[Mobster]

Liking that workout

 

[s.gentz]

good plan bro
how are we doing for the 2025 show? @s.gentz

No plans yet. Wanna see where I am on the other side of this build.

 

[Npcclassicphysique champ]

No plans yet. Wanna see where I am on the other side of this build.

you got our support bro @s.gentz but honest would love to see you on stage with the EVO family support

 

[Tiger Salman Khan]

12/1/2024
Weight 214.6lbs
*Food-2712calc/284P/254C/67F
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
Meal6-1/2c egg white/2 whole eggs/1 slice no fat cheese/4 slices Ezekiel toast
Meal7- 8oz sliced turkey/60g avocado

RP Hypertrophy 6 week build
All sets are working sets
Cable pullover-140x13x3sets
Meadows row-115x8x3sets
Low row-230x10x3sets
Reverse fly-130x12x5sets
Cable curl-60x13x3sets

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
Last day of this training block. Up about 7lbs in the last 5 weeks. Deload next week and then the building continues. Think i’m gonna run the same block again.

@s.gentz great going bro.....keep us posted......

 

[s.gentz]

12/2/2024
Weight 214.6lbs
Food-2548calc/264P/248C/57F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz chicken thighs/200g rice/kimchi
Meal3-Shake
Meal4-4oz chicken thighs/200g rice/kimchi
Meal5-Shake post WO
Meal6-1/2c egg white/2 whole eggs/1 slice no fat cheese/4 slices Ezekiel toast
Meal7-Shake

RP Hypertrophy 6 week build
Deload week
Smith bench-225x5/275x1/295x1/305x1/315x1PR
DB fly-35x9x1set
Single arm overhead extension-20x15x2sets
Three way raises-15x30x2sets
Preacher single arm DB curl-25x10x2sets

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
Well first day of the “deload” started with a bench PR at 315lbs. It moved much easier than anticipated. Wouldn’t doubt i could have gotten 325lbs but that’s for another day. I’ll take the PR. Now the deload can commence for the rest of the week!

 

[Npcclassicphysique champ]

12/2/2024
Weight 214.6lbs
Food-2548calc/264P/248C/57F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz chicken thighs/200g rice/kimchi
Meal3-Shake
Meal4-4oz chicken thighs/200g rice/kimchi
Meal5-Shake post WO
Meal6-1/2c egg white/2 whole eggs/1 slice no fat cheese/4 slices Ezekiel toast
Meal7-Shake

RP Hypertrophy 6 week build
Deload week
Smith bench-225x5/275x1/295x1/305x1/315x1PR
DB fly-35x9x1set
Single arm overhead extension-20x15x2sets
Three way raises-15x30x2sets
Preacher single arm DB curl-25x10x2sets

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
Well first day of the “deload” started with a bench PR at 315lbs. It moved much easier than anticipated. Wouldn’t doubt i could have gotten 325lbs but that’s for another day. I’ll take the PR. Now the deload can commence for the rest of the week!

@s.gentz first day of deload with 315 bench bro you legit for sure
and protein staying high which is perfect

 

[ballin2504]

Awesome job. Loving the log