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sgentz you are my hero
keep up the good work
keep up the good work
beautiful work my man
you are on point A++
you are on point A++
bro need to see some straight grassfed beef
that what we need to see
that what we need to see
Awesome job man
8/9/2024
Weight 202.6lbs.
Food-2127cals/180C/283P/30F
Meal1-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal2- Shake
Meal3-5oz chicken breast/200g rice
Meal4-Post WO shake
Meal5-5oz chicken breast/200g rice
Meal6-Shake
Arms2- John Meadows High Evolutionary(modified)Arm Focused Block
All sets are working sets
Cable curl-80x12x2sets
Machine preacher-70x10x4sets plus drops
SS Narrow EZbar/Reverse grip-50x12x4sets/30x15x4sets
Cable tricep-80x12x3sets plus drops
Cable overhead-60x10x3sets
Single arm tricep extension-10x15x3sets
Leg raises-15x3sets
Cardio
30min TM post WO
Supps/Meds
12g fish oil daily
30g 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
15g glutamine post WO
Ostazol/Cardazol pre WO
Notes
Didn't really get a good bicep pump today. Triceps destroyed.
Pics
None Today
Weight 202.6lbs.
Food-2127cals/180C/283P/30F
Meal1-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal2- Shake
Meal3-5oz chicken breast/200g rice
Meal4-Post WO shake
Meal5-5oz chicken breast/200g rice
Meal6-Shake
Arms2- John Meadows High Evolutionary(modified)Arm Focused Block
All sets are working sets
Cable curl-80x12x2sets
Machine preacher-70x10x4sets plus drops
SS Narrow EZbar/Reverse grip-50x12x4sets/30x15x4sets
Cable tricep-80x12x3sets plus drops
Cable overhead-60x10x3sets
Single arm tricep extension-10x15x3sets
Leg raises-15x3sets
Cardio
30min TM post WO
Supps/Meds
12g fish oil daily
30g 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
15g glutamine post WO
Ostazol/Cardazol pre WO
Notes
Didn't really get a good bicep pump today. Triceps destroyed.
Pics
None Today
NICE NICE
@s.gentz Good work bro....diet looks clean........
Awesome workout right here!
8/12/2024
Weight 202.8lbs.
Food-2127cals/180C/283P/30F
Meal1-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal2- Shake
Meal3-5oz chicken breast/200g rice
25g carbs intra WO not in cal totals
Meal4-Post WO shake
Meal5-5oz chicken breast/200g rice
Meal6-Shake
Chest- John Meadows High Evolutionary(modified)Arm Focused Block
All sets are working sets
DB flat press 95x10/95x9
Arsenal incline press-230x5/230x4 plus drop
Arsenal pec deck-150x12x4sets plus drops
Deficit pushup-14
BB upright row-80x13x3sets
Bent over DB fly-25x26x3sets
Three-way DB raise-15x30x3sets
Cardio
30min TM post WO
Supps/Meds
12g fish oil daily
30g 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
15g glutamine post WO
Ostazol/Cardazol pre WO
Notes
Felt good today. Strength increasing on DB press. Still figuring out weight/rep scheme for this split.
Pics
None Today
Weight 202.8lbs.
Food-2127cals/180C/283P/30F
Meal1-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal2- Shake
Meal3-5oz chicken breast/200g rice
25g carbs intra WO not in cal totals
Meal4-Post WO shake
Meal5-5oz chicken breast/200g rice
Meal6-Shake
Chest- John Meadows High Evolutionary(modified)Arm Focused Block
All sets are working sets
DB flat press 95x10/95x9
Arsenal incline press-230x5/230x4 plus drop
Arsenal pec deck-150x12x4sets plus drops
Deficit pushup-14
BB upright row-80x13x3sets
Bent over DB fly-25x26x3sets
Three-way DB raise-15x30x3sets
Cardio
30min TM post WO
Supps/Meds
12g fish oil daily
30g 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
15g glutamine post WO
Ostazol/Cardazol pre WO
Notes
Felt good today. Strength increasing on DB press. Still figuring out weight/rep scheme for this split.
Pics
None Today
Last edited:
You just started reintroducing db presses again right? How's your shoulder?
i've been doing them for a few months now. Shoulder is good. Haven't touched the 120's in a while though!!!
We will see how it goes once I start building again in a couple months.
How have you been holding up on low cals? Your def still pushing it!
Oh ok that's right I remember you were doing heavy db presses and decided to lighten up a bunch.i've been doing them for a few months now. Shoulder is good. Haven't touched the 120's in a while though!!!
We will see how it goes once I start building again in a couple months.
How have you been holding up on low cals? Your def still pushing it!
Ive actually been holding up well. Sleep is always the issue but at least I am making up for it with naps couple times a day on non lifting days. I think this will be the last week of gains as far as weights go. Stuff starting to feel really heavy now. With the weight dropping 2 lbs per week now I really have to be careful not to overdo it.
Yeah good move. That’s pretty much where I’m at. I’ll hit one exercise with higher weight/reps and then the rest I back off.
@s.gentz strong increase in weights I see you staying real focused on this split
food seems very clean, you able to do the 30 grams fiber easy?
Really only increase on my main lift. Don’t wanna kill myself while dieting.
No prob with the 30g.
