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@s.gentz Looking strong bro........
@s.gentz Awesome log right here!
Way to keep from aggravating the injury
10/18/2024
Weight 202.5lbs
Food-2392cals/224P/241C/58F
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/giant bowl of shredded lettuce w/Braggs
Meal6- 275g 2% greek yogurt/20g oatmeal/mixed berries
Arms2-RP Hypertrophy 6 week Arm Focused
All sets are working sets
DB single arm curls-30x17x3sets/32.5x15
Cable EZ Bar curl-115x10x4sets
Machine preachers-50x20/75x11x2sets
Rope extensions-35x21x3sets
Machine pressdowns-205x15x3sets
Machine extensions-85x15x3sets
SS Hanging leg raise/DB hammers-BWx20/40xfailure x 3sets 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
Unremarkable training session today. Looking forward to next weeks deload. Back regressed a bit but hopefully will be going in the right direction over the weekend.
Pics
None today
Weight 202.5lbs
Food-2392cals/224P/241C/58F
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/giant bowl of shredded lettuce w/Braggs
Meal6- 275g 2% greek yogurt/20g oatmeal/mixed berries
Arms2-RP Hypertrophy 6 week Arm Focused
All sets are working sets
DB single arm curls-30x17x3sets/32.5x15
Cable EZ Bar curl-115x10x4sets
Machine preachers-50x20/75x11x2sets
Rope extensions-35x21x3sets
Machine pressdowns-205x15x3sets
Machine extensions-85x15x3sets
SS Hanging leg raise/DB hammers-BWx20/40xfailure x 3sets 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
Unremarkable training session today. Looking forward to next weeks deload. Back regressed a bit but hopefully will be going in the right direction over the weekend.
Pics
None today
Dude, you are always on it & an awesome log. Puts a lot of us to shame lol...but a great inspiration of how to do it right.
I have stretches/exercises given to me by my chiro to help with issues i'm having with my shoulder and back. Shoulder is getting better. Back was getting better but i prob aggravated it laying on the floor the other night on the heat pad. About the same this morning. Hopefully will start to improve from low activity this weekend. Training is a deload next week as well so i should also get benefit from that.
Thanks for the kind words. Much appreciated!!
That's what messed me up. HS iso seated shoulder press. I agree it's better than DB or BB overhead but for me it's just the overhead weighted motion seems to give me issues. Prob just not gonna do it anymore. It's just not worth the aggravation of having to deal with shoulder pain due to one movement that I really don't need to do.
Sorry to hear about the back issues brother I've always struggled with lower back pain myself happening since high-school sometimes I go months no issues then out of nowhere it hits like a train, I know what you are going through, I hope it gets better for you brother.
10/21/2024
Weight 205lbs
Food-2392cals/224P/241C/58F
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/giant bowl of shredded lettuce w/Braggs
Meal6- 275g 2% greek yogurt/20g oatmeal/mixed berries
Push-RP Hypertrophy 6 week Arm Focused
Deload Week!!!
DB press-80x8x2sets
Smith incline press-185x7x2sets
Pec deck-150x15x2sets
Pushop-BWx20x1set
Reverse pec deck-120x15x2sets
Three way raises-15x30x2sets
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
Deload felt amazing today. Did everything super slow with pauses in the stretched position. 60 second rest in between sets.
Weight was a little up from the weekend feed up!!
Pics
None today
Weight 205lbs
Food-2392cals/224P/241C/58F
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/giant bowl of shredded lettuce w/Braggs
Meal6- 275g 2% greek yogurt/20g oatmeal/mixed berries
Push-RP Hypertrophy 6 week Arm Focused
Deload Week!!!
DB press-80x8x2sets
Smith incline press-185x7x2sets
Pec deck-150x15x2sets
Pushop-BWx20x1set
Reverse pec deck-120x15x2sets
Three way raises-15x30x2sets
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
Deload felt amazing today. Did everything super slow with pauses in the stretched position. 60 second rest in between sets.
Weight was a little up from the weekend feed up!!
Pics
None today
Deloads seem to happen more and more the older we get. Love them.
I’m good for a five week hard block and then a reload on week 6. Seems to be the norm lately.
I'm thinking every 3 weeks of hard lifting and then a week deload. This of corse while in deficit. If I was bulking 6 weeks would be about the point I need a deload.
I’m pretty much in a maint phase right now. Been right around 200lbs but getting stronger.
Health phase almost over. Back to it!
Test/eq/deca/gh/igf
10/22/2024
Weight 204.2lbs
Food-2392cals/224P/241C/58F
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- 275g 2% greek yogurt/20g oatmeal/mixed berries
Push-RP Hypertrophy 6 week Arm Focused
Deload Week!!!
BB curl-70x8x2sets
Single arm preacher DB curl-22.5x10x2sets
JM press-155x10x2sets-Hold in the stretched
Single arm overhead cable extension-12.5x20x2sets
Hanging leg raises-BWx20x2sets
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
Super slow reps today. Full ROM
Pics
None today
Weight 204.2lbs
Food-2392cals/224P/241C/58F
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- 275g 2% greek yogurt/20g oatmeal/mixed berries
Push-RP Hypertrophy 6 week Arm Focused
Deload Week!!!
BB curl-70x8x2sets
Single arm preacher DB curl-22.5x10x2sets
JM press-155x10x2sets-Hold in the stretched
Single arm overhead cable extension-12.5x20x2sets
Hanging leg raises-BWx20x2sets
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
Super slow reps today. Full ROM
Pics
None today
