Veteran Log S.gentz 2024-2025 Build Log

[s.gentz]

1/20/2025
Weight 207.9lbs
Food-2482cals/268P/226C/50F
Meal1- 4 whole eggs/6 kodiak pancakes
Meal2- 4oz chicken breast/1c rice/1c green beans
Meal3- 4oz chicken breast/1c rice/1c broccoli
Meal4- Post WO shake
Meal5- 8oz chicken breast/120g egg noodles

RP Hypertrophy 6 week back/bicep focus
Prime cable curl-20x13x3sets
SS EZ bar curl/Reverse grip curl-70x15x3/40x15x3
Reverse fly-145x12x3sets
Single arm overhead cable extension-20x16x3sets
Cross body extension-15x16x2 plus drop to failure
DB hammers-20x3sets to failure

Cardio
20min incline treadmill pre 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
15mg iron

Notes
Good arm day. Great pump!!

 

[Npcclassicphysique champ]

1/20/2025
Weight 207.9lbs
Food-2482cals/268P/226C/50F
Meal1- 4 whole eggs/6 kodiak pancakes
Meal2- 4oz chicken breast/1c rice/1c green beans
Meal3- 4oz chicken breast/1c rice/1c broccoli
Meal4- Post WO shake
Meal5- 8oz chicken breast/120g egg noodles

RP Hypertrophy 6 week back/bicep focus
Prime cable curl-20x13x3sets
SS EZ bar curl/Reverse grip curl-70x15x3/40x15x3
Reverse fly-145x12x3sets
Single arm overhead cable extension-20x16x3sets
Cross body extension-15x16x2 plus drop to failure
DB hammers-20x3sets to failure

Cardio
20min incline treadmill pre 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
15mg iron

Notes
Good arm day. Great pump!!

@s.gentz very good arm day and pumps must be maxed bro let me ask, why dont you up the fats a bit? like adding 1 avocado I know you want to keep calories in range but 1 avocado wont throw you off too much imo

 

[s.gentz]

@s.gentz very good arm day and pumps must be maxed bro let me ask, why dont you up the fats a bit? like adding 1 avocado I know you want to keep calories in range but 1 avocado wont throw you off too much imo

I just do well with the macros I’ve become accustomed to.
I’m at 62g with the fish oil.
For me fats are too calorie dense vs satiety.

 

[Npcclassicphysique champ]

I just do well with the macros I’ve become accustomed to.
I’m at 62g with the fish oil.
For me fats are too calorie dense vs satiety.

sure bro i get it but consider it you'll feel better actually from a bit more fats

 

[RoySimpson]

1/19/2025
Weight 208.6lbs
Food-2212cals/219P/226C/45F
Meal1- 4 whole eggs/6 kodiak pancakes
Meal2- 4oz chicken breast/1c rice/1c green beans
Meal3- 4oz chicken breast/1c rice/1c broccoli
Meal4- 8oz chicken breast/120g egg noodles

RP Hypertrophy 6 week back/bicep focus
Rest Day

Cardio
45min dog walk

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
15mg iron

Notes
Rest day today. Took Lucy to the trail for some fun!!

Pics
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@s.gentz I do not miss the snow ill tell you that!!

 

[s.gentz]

sure bro i get it but consider it you'll feel better actually from a bit more fats

I feel fine. I think my fat content is more than adequate for my needs.
Where would you have my marcos on 2500cals? Tell me why you would have them there.

 

[s.gentz]

@s.gentz I do not miss the snow ill tell you that!!

Yeah it sucks. I'm ready to get the fuck outta here but the wife doesn't want to move away from her parents. They need our help.
F snow and cold!!!!!

 

[Npcclassicphysique champ]

I feel fine. I think my fat content is more than adequate for my needs.
Where would you have my marcos on 2500cals? Tell me why you would have them there.

i think your macros are perfect bro might a bit of extra fat like 20 grams not much

 

[s.gentz]

1/20/2025
Weight 206.9lbs
Food-2482cals/268P/226C/50F
Meal1- 4 whole eggs/6 kodiak pancakes
Meal2- 4oz chicken breast/1c rice/1c green beans
Meal3- 4oz chicken breast/1c rice/1c broccoli
Meal4- Post WO shake
Meal5- 8oz chicken breast/120g egg noodles

RP Hypertrophy 6 week back/bicep focus
Converging machine press-135x12x3sets
Pec deck-145x15x3sets
Tricep extenson-40x15x3sets
Flat DB press-95x8x3sets
3 way shoulder raises-20x30x3sets
SS pushups/plate raise-20/25x3sets

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
15mg iron

Notes
Gym was busy with broccoli heads today. Very annoying as most of them have little to no respect. Had to do my WO out of my usual order.
Was fatigued one I finally got down to pressing.

i think your macros are perfect bro might a bit of extra fat like 20 grams not much

Why do you think I need more fat? Your telling me i need more but not why i need more. What is the benefit to me? I don't like eating a lot of fat as it does not satiate me. 20g of fat is 180cals and i'm really not interested in adding more cals in. The build is essentially done. Just focusing on arm and back details for a few weeks then will start to prep for a slow diet through spring. Plan for right now at least is to be in shape for summer. I have been trying to grow through the summer the last few years so i would like to look good at the beach for this year and then hit it again in the fall.

 

[Npcclassicphysique champ]

Why do you think I need more fat? Your telling me i need more but not why i need more. What is the benefit to me? I don't like eating a lot of fat as it does not satiate me. 20g of fat is 180cals and i'm really not interested in adding more cals in. The build is essentially done. Just focusing on arm and back details for a few weeks then will start to prep for a slow diet through spring. Plan for right now at least is to be in shape for summer. I have been trying to grow through the summer the last few years so i would like to look good at the beach for this year and then hit it again in the fall.

it would help you grow, increase your natural hormone levels, help your joints, help you lose bodyfat, and a myriad of other benefits bro like I said i aint married to this, just a brother to brother suggestion from a bodybuilder to bodybuilder, you play this how you see fit you get EVO family support no matter

1/20/2025
Weight 206.9lbs
Food-2482cals/268P/226C/50F
Meal1- 4 whole eggs/6 kodiak pancakes
Meal2- 4oz chicken breast/1c rice/1c green beans
Meal3- 4oz chicken breast/1c rice/1c broccoli
Meal4- Post WO shake
Meal5- 8oz chicken breast/120g egg noodles

RP Hypertrophy 6 week back/bicep focus
Converging machine press-135x12x3sets
Pec deck-145x15x3sets
Tricep extenson-40x15x3sets
Flat DB press-95x8x3sets
3 way shoulder raises-20x30x3sets
SS pushups/plate raise-20/25x3sets

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
15mg iron

Notes
Gym was busy with broccoli heads today. Very annoying as most of them have little to no respect. Had to do my WO out of my usual order.
Was fatigued one I finally got down to pressing.

lol broccolli heads thats funny bro

 

[25homes]

Love dogs

 

[s.gentz]

1/23/2025
Weight 209.1lbs
Food-2553cals/267P/236C/56F
Meal1- 4 whole eggs/6 kodiak pancakes
Meal2- 4oz chicken breast/1c rice/1c green beans
Meal3- 4oz chicken breast/1c rice/1c broccoli
Meal4- 8oz chicken breast/120g egg noodles
Meal5- 57g avocado/Shake

RP Hypertrophy 6 week back/bicep focus
Rest Day

Cardio
Rest Day

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
15mg iron

Notes
Rest Day

 

[Npcclassicphysique champ]

1/23/2025
Weight 209.1lbs
Food-2553cals/267P/236C/56F
Meal1- 4 whole eggs/6 kodiak pancakes
Meal2- 4oz chicken breast/1c rice/1c green beans
Meal3- 4oz chicken breast/1c rice/1c broccoli
Meal4- 8oz chicken breast/120g egg noodles
Meal5- 57g avocado/Shake

RP Hypertrophy 6 week back/bicep focus
Rest Day

Cardio
Rest Day

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
15mg iron

Notes
Rest Day

have a good rest day bro you going full oldschool here all chicken breasts love it

 

[s.gentz]

have a good rest day bro you going full oldschool here all chicken breasts love it

Dinner actually has been chicken breast meatballs from the chicken pound!!!

 

[Npcclassicphysique champ]

Dinner actually has been chicken breast meatballs from the chicken pound!!!

nice one bro chicken pound i get their food all the time

 

[s.gentz]

1/24/2025
Weight 209.1lbs
Food-2482cals/268P/231C/50F
Meal1- 1/2c egg whites/2 whole eggs/1 slice no fat cheese/4 slices Ezekiel toast
Meal2- 4oz chicken breast/1c rice/1c green beans
Meal3- 4oz chicken breast/1c rice/1c broccoli
Meal4- Shake post WO
Meal5- 8oz chicken breast/120g egg noodles

RP Hypertrophy 6 week back/bicep focus
Cable pullover-150x14x3sets
BB bent over row-185x10x3sets
HS high row-140x11x2sets
BB curl-60x14x3sets
Rope hammers-80x12x3sets plus drops
Reverse BB curl-40x15x3sets

Cardio
20min incline treadmill poet 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
15mg iron

Notes
Decent WO. Low occurrence of broccoli heads today.

 

[RoidRage69]

" broccoli heads "

Is that a term used for groups of teenage boys who all stand in the way in one crowded area?

 

[LevButlerov]

" broccoli heads "

Is that a term used for groups of teenage boys who all stand in the way in one crowded area?

Seems like the best insult an iron brother can do. @s.gentz is oldschool lol.

 

[LevButlerov]

1/24/2025
Weight 209.1lbs
Food-2482cals/268P/231C/50F
Meal1- 1/2c egg whites/2 whole eggs/1 slice no fat cheese/4 slices Ezekiel toast
Meal2- 4oz chicken breast/1c rice/1c green beans
Meal3- 4oz chicken breast/1c rice/1c broccoli
Meal4- Shake post WO
Meal5- 8oz chicken breast/120g egg noodles

RP Hypertrophy 6 week back/bicep focus
Cable pullover-150x14x3sets
BB bent over row-185x10x3sets
HS high row-140x11x2sets
BB curl-60x14x3sets
Rope hammers-80x12x3sets plus drops
Reverse BB curl-40x15x3sets

Cardio
20min incline treadmill poet 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
15mg iron

Notes
Decent WO. Low occurrence of broccoli heads today.

Broccoli heads DOWN, Training UP, perfect.

Bent over rows on point, would bump 1 set higher reps to squeeze the back more.

you have a training partner or you doing alone today?

 

[s.gentz]

" broccoli heads "

Is that a term used for groups of teenage boys who all stand in the way in one crowded area?

They also need to have a specific haircut. Which all of them do because why would you want to be your own person when you can be the same as all the others.