Approved Log S.Gentz contest prep log

[ROIDDERS]

post up more updates as you go

 

[Quadsweep]

log going very strong UP cardio

 

[Ulter]

you are close to show cardio should be 1 hour

 

[e2]

i agree 1 hour cardio already needed

 

[2Thick]

this close to show 1 hour do it

 

[StevenDarwinMD]

APPROVED LOG

 

[Mobster]

What weights are you using on exercises?

 

[BodyMonster34]

bro yo gonna look good man

 

[Masonic Bodybuilder]

Sounds good man. Crushing those workouts and sticking to the diet.

 

[s.gentz]

What weights are you using on exercises?

Nothing spectacular. I can't really go to heavy on bicep stuff or I have tendon issues. Just try for good squeeze.

single arm cable curl 4x15 4 plates/30lbs
SS single arm dumbbell curl/reverse grip ez bar curl 4x15 30lbs/50lbs ez bar
dumbbell hammer curls 4x15 35lbs
cable curls 4x15 to 75lbs
seated single arm curl machine 4x15 70lbs
seated ab machine 4x15 stack

- - - Updated - - -

you're keeping carbs low still good but fats have to come up

i want to see your cardio at 30min already

bros bump that cardio up and up

log going very strong UP cardio

you are close to show cardio should be 1 hour

i agree 1 hour cardio already needed

this close to show 1 hour do it

Currently at 20min 2x per day. Will up it to 30x2 next week.

 

[Mobster]

Nothing spectacular. I can't really go to heavy on bicep stuff or I have tendon issues. Just try for good squeeze.

single arm cable curl 4x15 4 plates/30lbs
SS single arm dumbbell curl/reverse grip ez bar curl 4x15 30lbs/50lbs ez bar
dumbbell hammer curls 4x15 35lbs
cable curls 4x15 to 75lbs
seated single arm curl machine 4x15 70lbs
seated ab machine 4x15 stack

- - - Updated - - -













Currently at 20min 2x per day. Will up it to 30x2 next week.

On my other arm workout I do a squeeze/contraction with just 36lbs on alternate dumbbell curls. The other is crazy heavy

 

[s.gentz]

1/11/2023 13 weeks out

Weight 206.6

Food 2627kals/76c/74f/420p
Meal1 2 whole eggs/1c egg beaters/6 slices turkey bacon/1 slice cheese
Meal2 shake
Meal3 8oz sliced turkey/2 cheese sticks
Meal4 2 rice cakes pre WO/shake post WO
Meal5 8 oz London broil/2 cheese sticks
Meal6 Shake

Training
AM fasted cardio 20min treadmill
Chest circuit
flat bench 4x15
SS lying high to lox cable flys/light dumbbell press 4x14
alternating ball pushups 4x15 per side
pec deck 4x15
standing single arm low to high cable fly 4x15
Cardio 20min treadmill

These circuits were done fast. Took less than 45min. Was good though. Will be alternating this type with more heavier/traditiional chest movements for a few weeks.

 

[Npcclassicphysique champ]

1/11/2023 13 weeks out

Weight 206.6

Food 2627kals/76c/74f/420p
Meal1 2 whole eggs/1c egg beaters/6 slices turkey bacon/1 slice cheese
Meal2 shake
Meal3 8oz sliced turkey/2 cheese sticks
Meal4 2 rice cakes pre WO/shake post WO
Meal5 8 oz London broil/2 cheese sticks
Meal6 Shake

Training
AM fasted cardio 20min treadmill
Chest circuit
flat bench 4x15
SS lying high to lox cable flys/light dumbbell press 4x14
alternating ball pushups 4x15 per side
pec deck 4x15
standing single arm low to high cable fly 4x15
Cardio 20min treadmill

These circuits were done fast. Took less than 45min. Was good though. Will be alternating this type with more heavier/traditiional chest movements for a few weeks.

your protein is killer 420 grams, keep this up you will do well

 

[ballin2504]

Great update brother

 

[s.gentz]

1/12/2023 13 weeks out

Weight 202.2

Food 2313kals/738c/69f/398p
Meal1 1c egg beaters/6 slices turkey bacon/1 slice cheese
Meal2 6oz sliced london broil/2 cheese sticks
Meal3 6oz sliced turkey/2 cheese sticks
Meal4 shake post WO
Meal5 12oz tilapia/3 cups kale
Meal6 Shake

Training
AM fasted cardio 20min treadmill
Triceps +
Cross cable tricep extension 6x15
Push down machine 4x15
behind head singe dumbbell raise 4x15
Extension machine 4x15
Rope push down 6x15
leg extension single leg 4x15
ab machine 6x20
20min cardio treadmill

 

[stevesmi]

nice to see someone eating green veggies for a change

 

[Npcclassicphysique champ]

1/12/2023 13 weeks out

Weight 202.2

Food 2313kals/738c/69f/398p
Meal1 1c egg beaters/6 slices turkey bacon/1 slice cheese
Meal2 6oz sliced london broil/2 cheese sticks
Meal3 6oz sliced turkey/2 cheese sticks
Meal4 shake post WO
Meal5 12oz tilapia/3 cups kale
Meal6 Shake

Training
AM fasted cardio 20min treadmill
Triceps +
Cross cable tricep extension 6x15
Push down machine 4x15
behind head singe dumbbell raise 4x15
Extension machine 4x15
Rope push down 6x15
leg extension single leg 4x15
ab machine 6x20
20min cardio treadmill

View attachment 14452

meal is looking good and I like your training updates, beast mode

 

[ceo]

bros your training is perfect loving it

 

[ROIDDERS]

so far log going good

 

[Ulter]

contest prep is good