Veteran Log S.gentz 2024-2025 Build Log

[ballin2504]

I hope you’re not getting sick either brother

 

[25homes]

12/11/2024
Weight 209.2lbs
Food-2834calc/239P/259C/66F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 6oz chicken thighs/225g rice
Meal3-6oz chicken thighs/225g rice
Meal4-Shake
Meal5-1/2c egg white/2 whole eggs/1 slice no fat cheese/4 slices Ezekiel toast
Meal6-8oz turkey/60g avocado

RP Hypertrophy 6 week build
Pull1
Cable pullover-140x12x2sets
BB bent over row-185x8x2sets
HS single arm high row-135x10x2sets
Reverse pec deck-130x15x3sets
Cable curls-25x12x3sets

Cardio
20 min 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

Notes
Still tired today but got it done.

Killin it

 

[s.gentz]

12/13/2024
Weight 209.5lbs
Food-2750calc/282P/256C/70F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 6oz chicken thighs/225g rice
Meal3- 6oz chicken thighs/225g rice
Meal4- Shake
Meal5- 4 whole eggs/4 slices Ezekiel toast
Meal6- 8oz turkey

RP Hypertrophy 6 week build
Push2
Smith incline bench-205x8x2sets
HS converging chest press-230x10x2sets
JM press-135x10x2sets
Cross body tricep extension-20x12x2sets
Cable facepull-55x15x3sets
Cable curls-25x12x3sets

Cardio
20 min 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

Notes
Legs are smoked from yesterday!!!

 

[LevButlerov]

12/13/2024
Weight 209.5lbs
Food-2750calc/282P/256C/70F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 6oz chicken thighs/225g rice
Meal3- 6oz chicken thighs/225g rice
Meal4- Shake
Meal5- 4 whole eggs/4 slices Ezekiel toast
Meal6- 8oz turkey

RP Hypertrophy 6 week build
Push2
Smith incline bench-205x8x2sets
HS converging chest press-230x10x2sets
JM press-135x10x2sets
Cross body tricep extension-20x12x2sets
Cable facepull-55x15x3sets
Cable curls-25x12x3sets

Cardio
20 min 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

Notes
Legs are smoked from yesterday!!!

@s.gentz high protein day but all chicken, anyway we can add red meat to this? not sure if you have the budget.

Legs clearly smoked hardcore

 

[s.gentz]

@s.gentz high protein day but all chicken, anyway we can add red meat to this? not sure if you have the budget.

Legs clearly smoked hardcore

I'll prob be doing flank and sweet potato this week for one of my meals daily.

 

[Tiger Salman Khan]

12/13/2024
Weight 209.5lbs
Food-2750calc/282P/256C/70F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 6oz chicken thighs/225g rice
Meal3- 6oz chicken thighs/225g rice
Meal4- Shake
Meal5- 4 whole eggs/4 slices Ezekiel toast
Meal6- 8oz turkey

RP Hypertrophy 6 week build
Push2
Smith incline bench-205x8x2sets
HS converging chest press-230x10x2sets
JM press-135x10x2sets
Cross body tricep extension-20x12x2sets
Cable facepull-55x15x3sets
Cable curls-25x12x3sets

Cardio
20 min 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

Notes
Legs are smoked from yesterday!!!

@s.gentz legit updates so far bro.......

 

[LevButlerov]

I'll prob be doing flank and sweet potato this week for one of my meals daily.

Flank is a good cut, I like it with a bit of grass fed butter.

 

[s.gentz]

12/14/2024
Weight 209.2lbs
Food-2957calc/297P/241C/88F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- Shake/100g oatmeal
Meal3- 6oz chicken thighs/225g rice
Meal4- 12oz NY strip/Baked potato/salad

RP Hypertrophy 6 week build
Pull2
Lat pull-160x12x2sets
Narrow lat pull-150x12x2sets
Cable pullover-140x12x2sets
Single arm DB curl-25x12/30x12/35x12
Cable curl-25x11x3sets plus 1 drop to failure

Cardio
20 min 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

Notes
Felt strong today. Will go to 3 work sets on the pulls next week.
Def ate more cals than recorded

 

[s.gentz]

12/15/2024
Weight 211.4lbs
Food-2896calc/286P/267C/74F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 6oz chicken thighs/225g rice
Meal3- 6oz chicken thighs/225g rice
Meal4- Shake
Meal5- 150g flank steak/225g rice
Meal6- 8oz turkey/60g avocado

RP Hypertrophy 6 week build
Legs2
Seated leg curls-150x12x2sets
Arsenal leg extension-100x12/110x12
Machine glute kicks-150x12x2sets
Back raise-BW x12

Cardio
20 min 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

Notes
Legs crushed again!!!

Another tiny calorie bump. The hard work starts tomorrow!!

 

[Pigsy]

12/15/2024
Weight 211.4lbs
Food-2896calc/286P/267C/74F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 6oz chicken thighs/225g rice
Meal3- 6oz chicken thighs/225g rice
Meal4- Shake
Meal5- 150g flank steak/225g rice
Meal6- 8oz turkey/60g avocado

RP Hypertrophy 6 week build
Legs2
Seated leg curls-150x12x2sets
Arsenal leg extension-100x12/110x12
Machine glute kicks-150x12x2sets
Back raise-BW x12

Cardio
20 min 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

Notes
Legs crushed again!!!

Another tiny calorie bump. The hard work starts tomorrow!!

Get after it brother

 

[Cronus402]

Diet looks incredible! Always killing it bro!

 

[Eddie Haskell]

12/14/2024
Weight 209.2lbs
Food-2957calc/297P/241C/88F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- Shake/100g oatmeal
Meal3- 6oz chicken thighs/225g rice
Meal4- 12oz NY strip/Baked potato/salad

RP Hypertrophy 6 week build
Pull2
Lat pull-160x12x2sets
Narrow lat pull-150x12x2sets
Cable pullover-140x12x2sets
Single arm DB curl-25x12/30x12/35x12
Cable curl-25x11x3sets plus 1 drop to failure

Cardio
20 min 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

Notes
Felt strong today. Will go to 3 work sets on the pulls next week.
Def ate more cals than recorded

12/15/2024
Weight 211.4lbs
Food-2896calc/286P/267C/74F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 6oz chicken thighs/225g rice
Meal3- 6oz chicken thighs/225g rice
Meal4- Shake
Meal5- 150g flank steak/225g rice
Meal6- 8oz turkey/60g avocado

RP Hypertrophy 6 week build
Legs2
Seated leg curls-150x12x2sets
Arsenal leg extension-100x12/110x12
Machine glute kicks-150x12x2sets
Back raise-BW x12

Cardio
20 min 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

Notes
Legs crushed again!!!

Another tiny calorie bump. The hard work starts tomorrow!!

@s.gentz killer leg day, but checking you had like 6 sets right on legs?

flak steak, I wish you had a pic I like flank

 

[s.gentz]

@s.gentz killer leg day, but checking you had like 6 sets right on legs?

flak steak, I wish you had a pic I like flank

6 sets today and 8 sets on Tuesday. Will be adding sets this upcoming week. This is the first week of the next build period so mostly finding weights/reps and getting the body back to hard lifting after the deload week.

 

[Eddie Haskell]

6 sets today and 8 sets on Tuesday. Will be adding sets this upcoming week. This is the first week of the next build period so mostly finding weights/reps and getting the body back to hard lifting after the deload week.

you can't do squats right? I think some knee issues

 

[25homes]

12/15/2024
Weight 211.4lbs
Food-2896calc/286P/267C/74F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 6oz chicken thighs/225g rice
Meal3- 6oz chicken thighs/225g rice
Meal4- Shake
Meal5- 150g flank steak/225g rice
Meal6- 8oz turkey/60g avocado

RP Hypertrophy 6 week build
Legs2
Seated leg curls-150x12x2sets
Arsenal leg extension-100x12/110x12
Machine glute kicks-150x12x2sets
Back raise-BW x12

Cardio
20 min 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

Notes
Legs crushed again!!!

Another tiny calorie bump. The hard work starts tomorrow!!

Great work man

 

[s.gentz]

you can't do squats right? I think some knee issues

I don’t do bb squat. Working on shoulder mobility to ba able to do them again.
I use the arsenal squat machine on tuesdays along with rdl and calves. No knee issues.

 

[Eddie Haskell]

I don’t do bb squat. Working on shoulder mobility to ba able to do them again.
I use the arsenal squat machine on tuesdays along with rdl and calves. No knee issues.

I remember now a log back some shoulder issues cropped up, will read back tomorrow

 

[stevesmi]

Always with great consistency in the supplements are fantastic

 

[Mobster]

Love me some access to Arsenal training kit

 

[s.gentz]

Love me some access to Arsenal training kit

Whole first floor of my gym is Arsenal!!! They make some great equipment.