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Approved Log S.Gentz 2024 Offseason Lean Bulk Log

you may have just hit a nerve or some tissue
if that's the case just leave it alone
 
I'm sure you'll be fine
make sure you update us next couple days
 
The sleep issue was from glute discomfort. Hopefully tonight will be better.
Bloods weee just metabolic panel and I had some issues a few weeks back and we made some changes and panels are going the right way.
Everything else was great. Actually better than they have been in a while.
@s.gentz if you have one use it or get one, infrared lamp great for recovery and great before bed, just wear blue blocking glasses
@RoidRage69 I think got one at some point if I remember correctly
 
@s.gentz if you have one use it or get one, infrared lamp great for recovery and great before bed, just wear blue blocking glasses
Normally i sleep fine but i had a lot of pain in my glute that kept me awake. Slept great last night. Glute is about 50%better now.
 
Normally i sleep fine but i had a lot of pain in my glute that kept me awake. Slept great last night. Glute is about 50%better now.
good to hear that your glute is improving and you slept well last night, injections can be a hit and miss sometimes hopefully you make a full recovery soon bro, its a good sign that its starting to feel better 🙏
 
How the reverse pec dec being used (rear delts??)?
Yes, rear delts. I agree with exercise selection. 4 excursuses per muscle group is all that needed unless maybe you are trying to bring up a lagging part but i would do extra sets for that part on a different day,
 
5/15/2024 45weeks out-Mr. Buffalo 2025
Weight 211.8 lbs.
Food-2833Cals/339c/220p/65f

Meal1-1/2c egg whites/1 slice non fat cheese/2 whole eggs/60g oatmeal
Meal2- 4oz chicken breast/150g rice/15g macadamia nut oil
Meal3- 4oz chicken breast/150g rice/15g macadamia nut oil
Meal4- Shake-1 scoop protien/60g oats/8g glutamine
Meal5- 175gr sirloin steak/160g(dry)pasta elbows
Meal6- 1 scoop protien/1c almond milk/50g oatmeal

Back- John Meadow High Evolutionary
All sets are work sets

Meadow row-100x8x2sets
Pullups-BW-8/10/7-These sucked. Haven't done them in a while. May do assisted next week to squeeze out more reps
Lying cable pullover-120x12x2sets
Narrow grip stretch lat pull-120x10x2sets
Lying DB row-45x12x3sets
Back hypers-25x12x2sets

Cardio
15min treadmill post WO

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
Daily greens
15g glutamine post WO
2,000mg L-Carnitine pre-WO

Notes
Glute getting better. Today was a good baseline. Will push harder next week.

Pics
None Today
 
I’m not currently on prep. I’m in a growth phase. Will grow for 16 more weeks then take an 8 week health phase and then into 18ish week contest prep.

Ok that explains it lol
 
5/15/2024 45weeks out-Mr. Buffalo 2025
Weight 211.8 lbs.
Food-2833Cals/339c/220p/65f

Meal1-1/2c egg whites/1 slice non fat cheese/2 whole eggs/60g oatmeal
Meal2- 4oz chicken breast/150g rice/15g macadamia nut oil
Meal3- 4oz chicken breast/150g rice/15g macadamia nut oil
Meal4- Shake-1 scoop protien/60g oats/8g glutamine
Meal5- 175gr sirloin steak/160g(dry)pasta elbows
Meal6- 1 scoop protien/1c almond milk/50g oatmeal

Back- John Meadow High Evolutionary
All sets are work sets

Meadow row-100x8x2sets
Pullups-BW-8/10/7-These sucked. Haven't done them in a while. May do assisted next week to squeeze out more reps
Lying cable pullover-120x12x2sets
Narrow grip stretch lat pull-120x10x2sets
Lying DB row-45x12x3sets
Back hypers-25x12x2sets

Cardio
15min treadmill post WO

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
Daily greens
15g glutamine post WO
2,000mg L-Carnitine pre-WO

Notes
Glute getting better. Today was a good baseline. Will push harder next week.

Pics
None Today
@s.gentz carbs real high today, how did you feel? lets see how you sleep later

noticed pullups an issue, lets work on those bro :)
 
carbs real high today, how did you feel? lets see how you sleep later
This is my normal training day diet now. Non training days my protien and fats stay the same but carbs go from 340g down to 215g.

noticed pullups an issue, lets work on those bro :)
These were brutal. Haven't done pullups in a while. My plan call for them to be banded but i just went for it with a full hang/stretch at the bottom with a pause. Will prob go assisted next week to squeeze out more reps. :ROFLMAO:
 
This is my normal training day diet now. Non training days my protien and fats stay the same but carbs go from 340g down to 215g.


These were brutal. Haven't done pullups in a while. My plan call for them to be banded but i just went for it with a full hang/stretch at the bottom with a pause. Will prob go assisted next week to squeeze out more reps. :ROFLMAO:
@s.gentz following your new diet lets see where it goes.

on the training, yea looks brutal when you back into it and feels like it. Go assisted for about 3-4 weeks and you'll be back in action. Helps build the lower lats, which you'll need to win the Mr. Baffalo bro. :)
 
5/14/2024 45weeks out-Mr. Buffalo 2025
Weight 210.6 lbs.
Food-2831Cals/342c/212p/68f

Meal1-1/2c egg whites/1 slice non fat cheese/2 whole eggs/60g oatmeal
Meal2- 4oz chicken breast/150g rice/15g macadamia nut oil
Meal3- 4oz chicken breast/150g rice/15g macadamia nut oil
Meal4- Shake-1 scoop protien/60g oats/8g glutamine
Meal5- 175gr sirloin steak/600g red potato
Meal6- 1 scoop protien/1c almond milk/50g oatmeal

Push- John Meadow High Evolutionary
All sets are work sets

Flat DB press-90x8x2sets
Slight decline DB press 90x8x2sets
Cable flye-45x10x2sets
Pec dip machine-150x15x2sets
Arsenal reverse pec deck-100x20x3sets
Bent over partial lateral swings-20x20x3sets
Lying Y raise-15x12x2sets


Cardio
15min treadmill post WO

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
Daily greens
15g glutamine post WO
2,000mg L-Carnitine pre-WO

Notes
Feeling very sluggish today. Didn't sleep for shit due to the glute. WO was ok but a little impeded. Feeling a bit better as the day goes on. Will just relax tonight and keep tension off the glute.
Bloodwork came back. ALT/AST are both back midrange and creatinine went down from 1.54 to 1.49 over the last 3 weeks. Gonna stay the course with diet and supps and retest in 4 weeks.

Pics
None Today
Killer bro
 
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