Veteran Log S.Gentz 2024 Cut-Recomp Log

[RoidRageWife]

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.

That’s really smart. That’s ok Da how we lift sometimes. Just do 1 main compound exercise maybe go heavier. Then drop back other exercises. But really hard to hold back sometimes! Just gotta say I got next week!! Test is just as important as workout days.

 

[s.gentz]

8/13/2024
Weight 200.8lbs.
Food-2667cals/123C/332P/93F
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
Meal5-15oz strip steak/asparagus
Meal6-Shake

Arms- John Meadows High Evolutionary(modified)Arm Focused Block
All sets are working sets
BBcurl-60x16x3sets
Cable curl-70x10x3sets
DB alternating curl-25x12x3sets
JM press-155x10x3sets
Rope extension-70x13x3sets
DB overgead extension-20x15x2sets
Machine crunch-110x16x3sets

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
Good arm pump today. Shared some steak with Lucy. No training tomorrow. Had a mole removed this afternoon and they want me to take it easy for a day.

Pics

 

[Npcclassicphysique champ]

8/13/2024
Weight 200.8lbs.
Food-2667cals/123C/332P/93F
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
Meal5-15oz strip steak/asparagus
Meal6-Shake

Arms- John Meadows High Evolutionary(modified)Arm Focused Block
All sets are working sets
BBcurl-60x16x3sets
Cable curl-70x10x3sets
DB alternating curl-25x12x3sets
JM press-155x10x3sets
Rope extension-70x13x3sets
DB overgead extension-20x15x2sets
Machine crunch-110x16x3sets

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
Good arm pump today. Shared some steak with Lucy. No training tomorrow. Had a mole removed this afternoon and they want me to take it easy for a day.

Pics
View attachment 47783
View attachment 47784

@s.gentz your dog is SUPER cute

and the steak, is, PERFECTION, you cook perfect thanks for the share

332 grams of protein, protein KING crow has been reclaimed

 

[stevesmi]

Lucy deserves the whole steak lol

 

[Mobster]

Steak looks great

 

[s.gentz]

Lucy deserves the whole steak lol

Oh she got her fair share. Prob 1/5 of it. She is having her teeth cleaned today so she couldn't eat after 7 last night so i wanted her to have a great meal.

 

[zedhed]

Excellent work my man keep it up

 

[caligirl85]

very nice consistency that's the key

 

[Shrine]

nothing better than a nice asparagus and steak beef meal

 

[Zyglamail]

wow man you definitely eat like a king

 

[Arabian]

food looks incredible nice protein

 

[BookerTNY]

love your supplement list as well

 

[sambee38]

that's good that you share food with the dog that is good bonding between human and pet

 

[Austin316]

I love that you got a good pump today that's a good sign

 

[25homes]

Foods solid

 

[ballin2504]

8/13/2024
Weight 200.8lbs.
Food-2667cals/123C/332P/93F
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
Meal5-15oz strip steak/asparagus
Meal6-Shake

Arms- John Meadows High Evolutionary(modified)Arm Focused Block
All sets are working sets
BBcurl-60x16x3sets
Cable curl-70x10x3sets
DB alternating curl-25x12x3sets
JM press-155x10x3sets
Rope extension-70x13x3sets
DB overgead extension-20x15x2sets
Machine crunch-110x16x3sets

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
Good arm pump today. Shared some steak with Lucy. No training tomorrow. Had a mole removed this afternoon and they want me to take it easy for a day.

Pics
View attachment 47783
View attachment 47784

That food looks great

 

[s.gentz]

8/15/2024
Weight 199.6lbs.
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
50g carbs not included in cals
Meal4-Post WO shake
Meal5-5oz chicken breast/200g rice
Meal6-Shake

Back- John Meadows High Evolutionary(modified)Arm Focused Block
All sets are working sets
Arsenal chest supported row-50x13x3sets
Narrow grip stretch pulldown-145x10x3sets
Parallel grip pulldown-155x10x2/155x9
Seated cable row-145x10x3sets
Cable pullover-130x10x3sets
Standing calves-100x30x2sets-10-hol-10-hold10-hold

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
I think i'm at the point in the diet where I need to back off a little and shoot for high reps with intensifiers. Was a struggle today to advance weights/reps.
Def don't need to push it and get hurt. I've played that game too many times over the last couple years with my shoulder.

Pics
None Today

 

[Npcclassicphysique champ]

8/15/2024
Weight 199.6lbs.
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
50g carbs not included in cals
Meal4-Post WO shake
Meal5-5oz chicken breast/200g rice
Meal6-Shake

Back- John Meadows High Evolutionary(modified)Arm Focused Block
All sets are working sets
Arsenal chest supported row-50x13x3sets
Narrow grip stretch pulldown-145x10x3sets
Parallel grip pulldown-155x10x2/155x9
Seated cable row-145x10x3sets
Cable pullover-130x10x3sets
Standing calves-100x30x2sets-10-hol-10-hold10-hold

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
I think i'm at the point in the diet where I need to back off a little and shoot for high reps with intensifiers. Was a struggle today to advance weights/reps.
Def don't need to push it and get hurt. I've played that game too many times over the last couple years with my shoulder.

Pics
None Today

@s.gentz if you push too hard for sure injury
you're kind of recomping so I think you dont need intense volume here imo you got long steady growth

 

[s.gentz]

@s.gentz if you push too hard for sure injury
you're kind of recomping so I think you dont need intense volume here imo you got long steady growth

Yep. Not trying to grow as I’m in deficit. I was just following my plan. Last week I was three reps in reserve. This week was supposed to be one rep but I was pretty much at my max without dropping form. Think I will drop weight to last weeks and shoot for 15 reps across the board with drop sets and rest pause. See how it goes.

 

[Npcclassicphysique champ]

Yep. Not trying to grow as I’m in deficit. I was just following my plan. Last week I was three reps in reserve. This week was supposed to be one rep but I was pretty much at my max without dropping form. Think I will drop weight to last weeks and shoot for 15 reps across the board with drop sets and rest pause. See how it goes.

@s.gentz you're doing well I think next week will be pivotal to see direction