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rest and drink hot bone broth12/26/2024
Rest day-Taking one more day. Feeling about 99% but don't wanna push it and go backwards.
you're back @s.gentz good to see you recovered well12/27/2024
Weight 212lbs
Food-2573calc/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- 1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal5- 8oz turkey/60g avocado
RP Hypertrophy 6 week build
Push
Smith flatbbench-245x8x3sets plus back off
Pec deck- 150x15x3sets
Cross body tricep extension-15x15x3sets
3 way raises-20x30x4sets
Cable curls-25x12x4sets plus 1 drop to failure
Cardio
20min 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 great to get back at it today!!
Yeah feeling great. Had a great wo today as well. Busy day though. I’ll log it in the morning.you're back @s.gentz good to see you recovered well![]()
I'm still at the same gym. The one with all the arsenal stuff. I do go to my wife's gym occasionally but not a reg thing.I had to remind myself you're at a different gym now
I can see your training is already on a high build bro @s.gentz and carbs are moving up so lets get it going12/30/2024
Weight 211.4lbs
Food-2457calc/245P/250C/59F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 6oz chicken thighs/225g rice
Meal3- Apple fritter pre WO
Meal4-Shake post WO
Meal5- 1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal6- 8oz turkey/60g avocado
RP Hypertrophy 6 week build
Push1
Smith flatbbench-250x7x2sets/250x4x1set plus back off
Pec deck- 150x15x3sets
Single arm overhead extensio-20x15x3sets
Three way raises-20x30x4sets
Machine preacher curls-70x10x4sets plus drop to failure
Hammer curls-15xfailure
Cardio
20min 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
Switching split to PPL/rest/PPL/rest so i’m getting a day off every 4 days instead on 1 rest day per week. Main lifts still progressing.
Extra rest should be a good change. Overtraining is easily overlooked. Recovery is very important. I saw that Apple fritter snuck in there, pre workout. Might have to try that technique. Lol12/30/2024
Weight 211.4lbs
Food-2457calc/245P/250C/59F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 6oz chicken thighs/225g rice
Meal3- Apple fritter pre WO
Meal4-Shake post WO
Meal5- 1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal6- 8oz turkey/60g avocado
RP Hypertrophy 6 week build
Push1
Smith flatbbench-250x7x2sets/250x4x1set plus back off
Pec deck- 150x15x3sets
Single arm overhead extensio-20x15x3sets
Three way raises-20x30x4sets
Machine preacher curls-70x10x4sets plus drop to failure
Hammer curls-15xfailure
Cardio
20min 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
Switching split to PPL/rest/PPL/rest so i’m getting a day off every 4 days instead on 1 rest day per week. Main lifts still progressing.