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Now the work begins.
Loving the updates
to get huge you gotta get the protein up big man
@s.gentz have a great weekend want to see you back with higher protein man
Nice taking a whole week Deload!! Body loves a good week of Deload. Now go get shit done!
@s.gentz Good updates on the log.......
10/28/2024
Weight 207lbs
Food-2613cals/240P/255C/69F
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
25g carb intra not in totals
Meal4-Shake post WO
Meal5-1c egg white/1 slice no fat cheese/80g oatmeal
Meal6- 225g 2% greek yogurt/20g oatmeal/mixed berries
Upper-RP Hypertrophy 6 week build
All sets are working sets
Smith bench-225x10x2sets
Cable fly-60x10x2sets
EZ bar OH tricep extension-60x12x2sets
Three way raise-20x30x3sets
DB preacher curls-30x12x3sets
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
Starting upper/lower build plan. Never tried this before. I’ll see how the week goes and decide if i like it. Today was good. Massive pump in all groups worked
Weight 207lbs
Food-2613cals/240P/255C/69F
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
25g carb intra not in totals
Meal4-Shake post WO
Meal5-1c egg white/1 slice no fat cheese/80g oatmeal
Meal6- 225g 2% greek yogurt/20g oatmeal/mixed berries
Upper-RP Hypertrophy 6 week build
All sets are working sets
Smith bench-225x10x2sets
Cable fly-60x10x2sets
EZ bar OH tricep extension-60x12x2sets
Three way raise-20x30x3sets
DB preacher curls-30x12x3sets
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
Starting upper/lower build plan. Never tried this before. I’ll see how the week goes and decide if i like it. Today was good. Massive pump in all groups worked
Are you training to failure on your working sets?
My program has me at 2RIR for this week on most movements but the 30 rep ones are my design.
It will be 1 RIR next week and then failure the rest of the program. I will also start to use intensity techniques after this week once i determine how recovery is.
10/29/2024
Weight 206.5lbs
Food-2613cals/240P/255C/69F
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
25g carb intra not in totals
Meal4-Shake post WO
Meal5-1c egg white/1 slice no fat cheese/80g oatmeal
Meal6- 225g 2% greek yogurt/20g oatmeal/mixed berries
Lower1-RP Hypertrophy 6 week build
All sets are working sets
Stiff leg deads-225x7x2/225x4
Arsenal squat-360x8x3sets
Standing calve-200x30x2sets
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
Haven’t done any squatting or deadlifting in quite some time. Completely buried myself!! May switch the stiffies for RDL. We will see. Could barely get in my truck after training!!
Pics
None today
Weight 206.5lbs
Food-2613cals/240P/255C/69F
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
25g carb intra not in totals
Meal4-Shake post WO
Meal5-1c egg white/1 slice no fat cheese/80g oatmeal
Meal6- 225g 2% greek yogurt/20g oatmeal/mixed berries
Lower1-RP Hypertrophy 6 week build
All sets are working sets
Stiff leg deads-225x7x2/225x4
Arsenal squat-360x8x3sets
Standing calve-200x30x2sets
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
Haven’t done any squatting or deadlifting in quite some time. Completely buried myself!! May switch the stiffies for RDL. We will see. Could barely get in my truck after training!!
Pics
None today
Deffo worked then lol
@s.gentz solid log right here!
love your weekend updates
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