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bro make sure you kill it in the gym always
Thanks for sharing! Lots of people deal with shoulder issues so this could help a bunch of people out.
@s.gentz Awesome log right here I enjoy following!10/14/2024
Weight 206lbs.**
Food-2375cals/244P/222C/56F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz chicken breast/200g sweet potato
Meal3-4oz 93/7 beef/200g rice
50g carb intra not in totals
Meal4-Shake post WO
Meal5-4oz chicken breast/200g sweet potato
Meal6- Shake
Push-RP Hypertrophy 6 week Arm Focused
All sets are working sets
DB flat press-90x12x3sets
Smith incline press-195x10x2sets/135x15
Pec deck-165x15x2sets/165x13
SS Pushups/Plate raise-BWx20/25x15 x 3sets each
BB upright row-90x13x3sets
Reverse pec deck-120x15x3sets
Three way raises-20x30x2sets
Cardio
20 post WO treadmill
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
Ostazol/Cardazol pre WO
Notes
Shoulder feels like crap again 2 weeks after thinking it was a good idea to do overhead press. Not holding me back from training how i want but soreness is there. Thinking it may be time to deploy the BPC/TB stack for a month or so.
Weight way up after a refeed weekend!!!
Pics
None today
10/15/2024
Weight 202.6lbs
Food-2392cals/224P/254C/53F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz chicken breast/200g sweet potato
Meal3-4oz 93/7 beef/200g rice
50g carb intra not in totals
Meal4-Shake post WO
Meal5-4oz chicken breast/200g sweet potato
Meal6- 300g greek yogurt/20g oatmeal/mixed berries
Arms1-RP Hypertrophy 6 week Arm Focused
All sets are working sets
BB curl-80x12x3sets
Single arm DB preacher curl-25x17x3sets
Rope hammers-85x15x3sets
JM press-195x8x3sets
Single arm overhead cable extension-15x13x2sets/15x15
Strap extensions palm down-35x16x3sets Palm down hit it hard!!!
SS hanging leg raise/DB hammer curl-BWx17/40xFailure x 4sets each
Cardio
20 post WO treadmill
Supps/Meds
12g fish oil daily
15g 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
Ostazol/Cardazol pre WO
Notes
Arms felt great today, unfortunately back and shoulder do not. Shoulder is better than yesterday but it appears i may have a pinched nerve in the back. Gonna get on some heat/ice and see where i’m at tomorrow.
Had every intention of trying what @RoidRage69 suggested but my back hurt so bad i just focused on getting through the WO. Will hit it tomorrow and report back!
Pics
None today
Weight 202.6lbs
Food-2392cals/224P/254C/53F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz chicken breast/200g sweet potato
Meal3-4oz 93/7 beef/200g rice
50g carb intra not in totals
Meal4-Shake post WO
Meal5-4oz chicken breast/200g sweet potato
Meal6- 300g greek yogurt/20g oatmeal/mixed berries
Arms1-RP Hypertrophy 6 week Arm Focused
All sets are working sets
BB curl-80x12x3sets
Single arm DB preacher curl-25x17x3sets
Rope hammers-85x15x3sets
JM press-195x8x3sets
Single arm overhead cable extension-15x13x2sets/15x15
Strap extensions palm down-35x16x3sets Palm down hit it hard!!!
SS hanging leg raise/DB hammer curl-BWx17/40xFailure x 4sets each
Cardio
20 post WO treadmill
Supps/Meds
12g fish oil daily
15g 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
Ostazol/Cardazol pre WO
Notes
Arms felt great today, unfortunately back and shoulder do not. Shoulder is better than yesterday but it appears i may have a pinched nerve in the back. Gonna get on some heat/ice and see where i’m at tomorrow.
Had every intention of trying what @RoidRage69 suggested but my back hurt so bad i just focused on getting through the WO. Will hit it tomorrow and report back!
Pics
None today
@s.gentz back and shoulder issue? can you get a massage and infrared lamp? not sure your budget bro
the infrared you can get fairly cheap and use yourself
your meal 6 I like clean
I actually had a massage on Friday of last week. He beat me up pretty good. I think this back thing has been festering. I was at the Chiron this morning and maybe the adjustment agitated things a bit. Gonna ice/heat it tonight once I sit down and hopefully will be going in the right direction tomorrow.@s.gentz back and shoulder issue? can you get a massage and infrared lamp? not sure your budget bro
the infrared you can get fairly cheap and use yourself
your meal 6 I like clean
Yeah for meal6 I needed a little more volume. The shake wasn’t cutting it. Was hungry overnight. I’ll try this for a few days and make adjustments if needed.
Maybe it's time to stack HGH/IGF-1 and heal up?
I was gonna save it for a few more weeks when I start building again. Next week is a deload so I’ll get though this week and next and reassess. Hopefully all will be good to start getting huge again!!!!!!
We a handheld gun pretty much eod.@s.gentz if you can get an infrared lamp it will help a lot bro
thats perfect bro
10/16/2024
Weight 202.4lbs
Food-2392cals/224P/254C/53F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz chicken breast/200g sweet potato
Meal3-4oz 93/7 beef/200g rice
50g carb intra not in totals
Meal4-Shake post WO
Meal5-4oz chicken breast/200g sweet potato
Meal6- 300g greek yogurt/20g oatmeal/mixed berries
Legs-RP Hypertrophy 6 week Arm Focused
All sets are working sets
Leg extensions-225x10x4sets
Lying leg curls-95x15x4sets
Glute kick machine-130x15x3sets
Skipped the squat press. Felt it would be detrimental to the back.
Skipped the reverse hypers-Def would be detrimental to the back
Cardio
40 post WO treadmill
Supps/Meds
12g fish oil daily
15g 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
Ostazol/Cardazol pre WO
Notes
Just noodled through WO today. Dealing with the back issue(which is 75% better today) and didn’t want to aggravate anything. Just kept it pretty light with very slow reps a very little rst in between sets.
Shoulder actually feels much better today as well.
Pics
None today
Weight 202.4lbs
Food-2392cals/224P/254C/53F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz chicken breast/200g sweet potato
Meal3-4oz 93/7 beef/200g rice
50g carb intra not in totals
Meal4-Shake post WO
Meal5-4oz chicken breast/200g sweet potato
Meal6- 300g greek yogurt/20g oatmeal/mixed berries
Legs-RP Hypertrophy 6 week Arm Focused
All sets are working sets
Leg extensions-225x10x4sets
Lying leg curls-95x15x4sets
Glute kick machine-130x15x3sets
Skipped the squat press. Felt it would be detrimental to the back.
Skipped the reverse hypers-Def would be detrimental to the back
Cardio
40 post WO treadmill
Supps/Meds
12g fish oil daily
15g 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
Ostazol/Cardazol pre WO
Notes
Just noodled through WO today. Dealing with the back issue(which is 75% better today) and didn’t want to aggravate anything. Just kept it pretty light with very slow reps a very little rst in between sets.
Shoulder actually feels much better today as well.
Pics
None today
I was reviewing a few pages back, the back issue, have you started a bit of yoga? I would think it would help in your case to squeeze and tighten the core bro @s.gentz and adding fats would help, not sure why you wont do it, cals or not but it would help recovery
I'm not doing yoga but i have some exercises my chiro gave me that i do for my core/back/shoulder.
I'm gonna shift to a higher fat yogurt. I bought 0 fat by accident. Gonna go to a plain 2%. I'll prob be closer to +/-80g between food and supps. IMO that is more than enough fat in a 2300cal diet. That will be 30% of my intake. My body seems to be hyper sensitive to cals right now so i'm really trying to be diligent with what i'm eating. Cals are not ready to go up right now. This is not the time for experiments.
The back and shoulder both are feeling much better today. I was at the chiro yesterday so i'm sure the adjustment pissed off the back.
i would add yoga daily if you can 5-10 min it will help the lower back @s.gentz
