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Yeah i feel the same way. I've always struggled to grow my arms. They are growing but not matching the rest of the body.
My next training block is scheduled to be arm focused but i'm dieting so not sure what I will be able to get accomplished.
My next training block is scheduled to be arm focused but i'm dieting so not sure what I will be able to get accomplished.
personally I think you look fantastic most guys would kill for that body
looks good man I like how you hit the cardio post-workout consistently
bro you look good for a white dude I will admit it and very lean
Looking good bro
Definitely putting on some clean muscle
Looking good bro!
@s.gentz Looking solid bro.......
8/5/2024
Weight 205lbs.
Food-2085cal/140c/266p/51f
Meal1-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal2- Shake
Meal3-2.5oz ground turkey/2.5oz ground beef/130g rice
Meal4-Post WO shake
Meal5-2.5oz ground turkey/2.5oz ground beef/130g rice
Meal6-Shake
Chest- John Meadows High Evolutionary(modified)Arm Focused Block
All sets are working sets
Flat DB Press-95x8x2sets
Arsenal incline press-270x6/180x5-Overreached on first top set. Top sets will prob be 225 next week to start
Arsenal pec deck-150x15x2sets
Deficit pushup-12
Upright row-80x15x3sets
Bent over DB rear fly-25x25x3sets
Three way raises-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
Decided to finish off the 5-day plan I was following instead of going to 4 days. This block will be arm focused as I need some bicep size.
First day of ostazol/cardazol. holy F, I can't remember the last time i sweated so bad while training!!
Still feeling great even in a +/-1000 cal deficit. Weight is tumbling down, lifts are still up. Down 20lbs since bulk ended.
Pics
None today
Weight 205lbs.
Food-2085cal/140c/266p/51f
Meal1-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal2- Shake
Meal3-2.5oz ground turkey/2.5oz ground beef/130g rice
Meal4-Post WO shake
Meal5-2.5oz ground turkey/2.5oz ground beef/130g rice
Meal6-Shake
Chest- John Meadows High Evolutionary(modified)Arm Focused Block
All sets are working sets
Flat DB Press-95x8x2sets
Arsenal incline press-270x6/180x5-Overreached on first top set. Top sets will prob be 225 next week to start
Arsenal pec deck-150x15x2sets
Deficit pushup-12
Upright row-80x15x3sets
Bent over DB rear fly-25x25x3sets
Three way raises-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
Decided to finish off the 5-day plan I was following instead of going to 4 days. This block will be arm focused as I need some bicep size.
First day of ostazol/cardazol. holy F, I can't remember the last time i sweated so bad while training!!
Still feeling great even in a +/-1000 cal deficit. Weight is tumbling down, lifts are still up. Down 20lbs since bulk ended.
Pics
None today
Told you that stuff would make you sweat.
Sweat I did!!!! Holy F!!Told you that stuff would make you sweat.
@s.gentz ostazol/cardazol pre cardio made me sweat so crazy i had to bring my gym bag towel to wipe machine lol its hardcore
down 20lbs! you're leaning smoothly here
hardcore sweatTold you that stuff would make you sweat.
Lucky I had a stringer on cause the tshirt came of after the first set!! Shit is crazy!@s.gentz ostazol/cardazol pre cardio made me sweat so crazy i had to bring my gym bag towel to wipe machine lol its hardcore
down 20lbs! you're leaning smoothly here
hardcore sweat
cardazol and ostazol the real deal
8/6/2024
Weight 204.2lbs.
Food-2085cal/140c/266p/51f
Meal1-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal2- Shake
Meal3-2.5oz ground turkey/2.5oz ground beef/130g rice
Meal4-Post WO shake
Meal5-2.5oz ground turkey/2.5oz ground beef/130g rice
Meal6-Shake
Arms1- John Meadows High Evolutionary(modified)Arm Focused Block
All sets are working sets
BB curl-60x15x3sets
Prime cable curl-35x10x2sets
DB alternating curl-30x10/30x10/30x8
JM press-135x12x2sets
Rope tricep extention-70x12x3sets
DB overhead extension-15x12/15x15
Machine crunch-110x15x2sets
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
Pump not spectacular today. Weight still dropping daily. Diet unchanged. Will be switching to chicken breast later this week.
Pics
None today
Weight 204.2lbs.
Food-2085cal/140c/266p/51f
Meal1-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal2- Shake
Meal3-2.5oz ground turkey/2.5oz ground beef/130g rice
Meal4-Post WO shake
Meal5-2.5oz ground turkey/2.5oz ground beef/130g rice
Meal6-Shake
Arms1- John Meadows High Evolutionary(modified)Arm Focused Block
All sets are working sets
BB curl-60x15x3sets
Prime cable curl-35x10x2sets
DB alternating curl-30x10/30x10/30x8
JM press-135x12x2sets
Rope tricep extention-70x12x3sets
DB overhead extension-15x12/15x15
Machine crunch-110x15x2sets
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
Pump not spectacular today. Weight still dropping daily. Diet unchanged. Will be switching to chicken breast later this week.
Pics
None today
@s.gentz protein is real steady, have you considered adding a bit of omega 3 fats? walnuts, avocado etc, not required but would help your fat loss and joints and heart health
overall strong training, rope triceps you do overheads too?
I don’t have the cals available right now to add any fats. In fact tomorrow my macros are changing a little. I need more carbs. Gonna be like 280p/190c/30f. Gonna try this for two weeks or so and see how I feel.@s.gentz protein is real steady, have you considered adding a bit of omega 3 fats? walnuts, avocado etc, not required but would help your fat loss and joints and heart health
overall strong training, rope triceps you do overheads too?
I did single arm DB overhead. The rope overhead messes with my shoulder.
stay at this, I see you going to next level
I can't go to heavy on curls. I tend to get injured. Starting this week i'm adding in a second arm day for 6 weeks. Always struggled growing my arms.
Can u do close grip bench and db overhead ext?
I already am doing close grip press(JM Press). It's hard on my joints though going heavy on overhead extensions. I'm doubling my weekly arm volume for the next 6 weeks. See if that can spur some growth although I don't expect much as i'm dieting. Also bringing carbs back up a little. I feel closer to 200g is my sweet spot. I've been on 150ish for the last few weeks and i can feel it.
I love your no sugar and high protein diet
8/7/2024
Weight 202.4lbs.
Food-???
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-Half brisket sandwich/10 french fries
Meal6-Shake
Legs- John Meadows High Evolutionary(modified)Arm Focused Block
All sets are working sets
Arsenal lying leg curl-60x10x3sets
Arsenal leg extension-100x10x3sets-These are really heavy. Pushed it hard!
HS squat press-270x5x5x2sets
Glute kickbacks-110x15x3sets
Hypers(ham focused)-BW x 10x3sets
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
Leg session was tough today. The 5x5's are killer. Pretty much fell out of the machine. Today is usually sushi day but the wife wanted BBQ so BBQ we got. I ate 1/2 my sandwich and shared the meat from the other half with the dog. Maybe 10-12 fries.
Pics
Weight 202.4lbs.
Food-???
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-Half brisket sandwich/10 french fries
Meal6-Shake
Legs- John Meadows High Evolutionary(modified)Arm Focused Block
All sets are working sets
Arsenal lying leg curl-60x10x3sets
Arsenal leg extension-100x10x3sets-These are really heavy. Pushed it hard!
HS squat press-270x5x5x2sets
Glute kickbacks-110x15x3sets
Hypers(ham focused)-BW x 10x3sets
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
Leg session was tough today. The 5x5's are killer. Pretty much fell out of the machine. Today is usually sushi day but the wife wanted BBQ so BBQ we got. I ate 1/2 my sandwich and shared the meat from the other half with the dog. Maybe 10-12 fries.
Pics
@s.gentz half brisket sandwich thats perfect
you sharing to the max love itbtw im a fan of bbq places just eat the meat no bun, its kilelr
the fries not sure, i like the sweet potato type
good leg push today
When we go there I usually just get a pound of brisket but I wanted some carbs today after legs.@s.gentz half brisket sandwich thats perfect
btw im a fan of bbq places just eat the meat no bun, its kilelr
the fries not sure, i like the sweet potato type
good leg push today
Lucy got a lot!!
Go check out Napa1020 thread and look at video of his carbs. I stuffed but I bet I could force it down.
Your diet is great
8/782024
Weight 200.8lbs.
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
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-50x12x3sets
Narrow grip stretch pulldown-140x10x3sets
Parallel grip pulldown-150x10x3sets
Seated cable row-140x10x3sets
Cable pullover-120x10x3sets
Arsenal standing calves-100x30x2sets
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
This is the new diet/macro distribution for the next six weeks or so. Upped the carbs a bit as I feel i need them to continue to lift at the same level.
Went light on the calves today as strained my right calf getting out of my truck yesterday so didn't wanna push it.
Pics
None Today although looked pretty ripped in a stringer!!!!
Weight 200.8lbs.
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
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-50x12x3sets
Narrow grip stretch pulldown-140x10x3sets
Parallel grip pulldown-150x10x3sets
Seated cable row-140x10x3sets
Cable pullover-120x10x3sets
Arsenal standing calves-100x30x2sets
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
This is the new diet/macro distribution for the next six weeks or so. Upped the carbs a bit as I feel i need them to continue to lift at the same level.
Went light on the calves today as strained my right calf getting out of my truck yesterday so didn't wanna push it.
Pics
None Today although looked pretty ripped in a stringer!!!!
LevButlerov
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@s.gentz you cant say you look great in a stringer and no pic bro? lol come on8/782024
Weight 200.8lbs.
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
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-50x12x3sets
Narrow grip stretch pulldown-140x10x3sets
Parallel grip pulldown-150x10x3sets
Seated cable row-140x10x3sets
Cable pullover-120x10x3sets
Arsenal standing calves-100x30x2sets
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
This is the new diet/macro distribution for the next six weeks or so. Upped the carbs a bit as I feel i need them to continue to lift at the same level.
Went light on the calves today as strained my right calf getting out of my truck yesterday so didn't wanna push it.
Pics
None Today although looked pretty ripped in a stringer!!!!
you got the new calories in lets see, the level, LOVE high protein
I know. Totally bad form on my part!!!
LevButlerov
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Head Moderator
Raptor Labs VIP
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now making me think you super rippedI know. Totally bad form on my part!!!
i see the stage
Smart
True lol@s.gentz you cant say you look great in a stringer and no pic bro? lol come on
you got the new calories in lets see, the level, LOVE high protein
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
LevButlerov
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Head Moderator
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@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.
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.
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
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
@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
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.
very nice consistency that's the key
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
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
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 if you push too hard for sure injury
you're kind of recomping so I think you dont need intense volume here imo
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