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Approved Log S.Gentz contest prep log

3/28/2023 1.5 weeks out

Weight 166

Food- 1775cals/117c/28f/254p
Meal1 1c egg whites/6 slices turkey bacon/35g no fat cheese
Meal2 6oz sliced turkey/1 cheese stick/carrots/pickles
Meal3 6 chicken breast/1c rice
Mea4 4 rice cakes pre WO
Meal5 10.5oz tilapia/2c spinach/130g potato
Meal6 shake

Training

Push
incline machine press 4x15
peck deck 4x15
tricep press 4x15
rope pull down 4x15
shoulder press 4x15
Ab machine 6x20

Cardio
AM cardio 45min treadmill
PM cardio 45min treadmill
20 min posing x 2
 
3/28/2023 1.5 weeks out

Weight 166

Food- 1775cals/117c/28f/254p
Meal1 1c egg whites/6 slices turkey bacon/35g no fat cheese
Meal2 6oz sliced turkey/1 cheese stick/carrots/pickles
Meal3 6 chicken breast/1c rice
Mea4 4 rice cakes pre WO
Meal5 10.5oz tilapia/2c spinach/130g potato
Meal6 shake

Training

Push
incline machine press 4x15
peck deck 4x15
tricep press 4x15
rope pull down 4x15
shoulder press 4x15
Ab machine 6x20

Cardio
AM cardio 45min treadmill
PM cardio 45min treadmill
20 min posing x 2

lets see some pictures only 10 days left bro :) post them up
 
lets see some pictures only 10 days left bro :) post them up

I’m posing with my trainer tomorrow. He should be able to get some good ones for me.
 
3/29/2023 1.5 weeks out

Weight 166

Food- 1814cals/104c/44f/239p
Meal1 1c egg whites/6 slices turkey bacon/35g no fat cheese
Meal2 Shake
Meal3 6 chicken breast/1c rice
Mea4 4 rice cakes pre WO
Meal5 2 burger patties/2 slices no fat cheese/lettuce wraps
Meal6 shake

Training

Pull
Wide pull down 3x15
straight bar curls 3x15
bent over rows 3x15
single arm dumbbell curls 3x15
reverse fly 3x15
rope hammers 3x15
reverse grip pull down 3x15
Preacher curls 3x15
Ab machine 6x20

Cardio
PM cardio 30min treadmill
30 min posing

This kicked my ass. Posing was a bit lax as i was beat. 30min cardio is all i have today. May reduce cardio to 2x30min.





 
great job man. you look great
 
3/29/2023 1.5 weeks out

Weight 166

Food- 1814cals/104c/44f/239p
Meal1 1c egg whites/6 slices turkey bacon/35g no fat cheese
Meal2 Shake
Meal3 6 chicken breast/1c rice
Mea4 4 rice cakes pre WO
Meal5 2 burger patties/2 slices no fat cheese/lettuce wraps
Meal6 shake

Training

Pull
Wide pull down 3x15
straight bar curls 3x15
bent over rows 3x15
single arm dumbbell curls 3x15
reverse fly 3x15
rope hammers 3x15
reverse grip pull down 3x15
Preacher curls 3x15
Ab machine 6x20

Cardio
PM cardio 30min treadmill
30 min posing

This kicked my ass. Posing was a bit lax as i was beat. 30min cardio is all i have today. May reduce cardio to 2x30min.






You're VERY lean this is perfect!

For your weight class, you should fill out perfectly.

You're so close to the show, a few things.

1 slow down on the training at least 70% less training
2 increase posing to 60 minutes per day
3 keep cardio at 30min on treadmill
4 start small refeeds with carbs to fill up a bit, you don't need to be fully FULL but at least 50-70% full before the show so you dont overspill
 
keep the posing strong
 
great super LEAN man
 
Lower the training volume and bump up the posing time, be careful with injuries now.

I would rate you top 3 for your weight class.
 
You're VERY lean this is perfect!

For your weight class, you should fill out perfectly.

You're so close to the show, a few things.

1 slow down on the training at least 70% less training Thats what i've done. Switched to a push/pull/leg split and just doing a few sets per execrcise
2 increase posing to 60 minutes per day Working on it. I can't believe how much it takes out of you.
3 keep cardio at 30min on treadmill Should i go 30 per day or 30 x 2?
4 start small refeeds with carbs to fill up a bit, you don't need to be fully FULL but at least 50-70% full before the show so you dont overspill Trainer wants me to go pretty much no carb from saterday through wednesday and then a start carbing up thursday. Start with wet carbs thursday and friday morning and then dry carb to the show.



Do you think this is a good strategy? This is what he has always done and worked well for him. Thoughts?

- - - Updated - - -

Include poundages too


Pull
Wide pull down 3x15 80lbs
straight bar curls 3x15 Just the straight bar(35lbs)
bent over rows 3x15 30lbs dumbbell
single arm dumbbell curls 3x15 20 down to 15lbs
reverse fly 3x15 25lbs dumbbells
rope hammers 3x15 40lbs
reverse grip pull down 3x15 80lbs
Preacher curls 3x15 30lbs
Ab machine 6x20 stack



Everything was just done very light with good squeeze. Just getting a little bit of a pump.

- - - Updated - - -

great job man. you look great

bros you getting shredded NICE

your body fully lean, dont stop the posing

perfect precontest body bro

keep the posing strong

sgentz will take a high placing i feel it

great super LEAN man

APPROVED LOG

shred level to the MAX

Lower the training volume and bump up the posing time, be careful with injuries now.

I would rate you top 3 for your weight class.



Thanks bros! Really appretiate all the help and support getting through this process. Been a rough last few weeks but almost at the finish line!!!
 
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