S.gentz cycle/training/ log

[s.gentz]

10/11/2022

Weight 201.1

Food 2791 262c/95f/230p
Meal1 4 slices Ezekiel toast/2 whole eggs/half avocado
Meal2 6oz ground turkey/1.5cup rice
Meal3 6oz ground turkey/1.5cup rice
Meal4 shake/peanut butter
Meal5 60z ground turkey/2cups brown rice pasta
Meal6 shake/peanut butter

Training
Morning cardio 15min treadmill plus shoulder PT
Biceps
Single arm cable curl 4x15 x 4
Rope hammer curl 4x15
SS dumbbell preacher curl/overhand ez bar curl 4x15
ez bar curl 4x10-12
seated machine curl 4x15
Preacher machine curl 4x12
Post WO cardio 15min

Shoulder felt pretty good on all exercises. As long as I can keep my hands somewhat neutral i don't have any issues. Shoulder is def rolled forward a little causing the impingement.
This is what I have been doing for PT
roll pecs
roll lats
banded pull aparts
band face pulls
shoulder only pushups
shoulder only pull ups
What else should I be doing?

 

[stevesmi]

10/11/2022

Weight 201.1

Food 2791 262c/95f/230p
Meal1 4 slices Ezekiel toast/2 whole eggs/half avocado
Meal2 6oz ground turkey/1.5cup rice
Meal3 6oz ground turkey/1.5cup rice
Meal4 shake/peanut butter
Meal5 60z ground turkey/2cups brown rice pasta
Meal6 shake/peanut butter

Training
Morning cardio 15min treadmill plus shoulder PT
Biceps
Single arm cable curl 4x15 x 4
Rope hammer curl 4x15
SS dumbbell preacher curl/overhand ez bar curl 4x15
ez bar curl 4x10-12
seated machine curl 4x15
Preacher machine curl 4x12
Post WO cardio 15min

Shoulder felt pretty good on all exercises. As long as I can keep my hands somewhat neutral i don't have any issues. Shoulder is def rolled forward a little causing the impingement.
This is what I have been doing for PT
roll pecs
roll lats
banded pull aparts
band face pulls
shoulder only pushups
shoulder only pull ups
What else should I be doing?

keep the grind going

 

[JasonPriest]

where do you buy ground turkey anyway?

 

[Eddie Haskell]

10/11/2022

Weight 201.1

Food 2791 262c/95f/230p
Meal1 4 slices Ezekiel toast/2 whole eggs/half avocado
Meal2 6oz ground turkey/1.5cup rice
Meal3 6oz ground turkey/1.5cup rice
Meal4 shake/peanut butter
Meal5 60z ground turkey/2cups brown rice pasta
Meal6 shake/peanut butter

Training
Morning cardio 15min treadmill plus shoulder PT
Biceps
Single arm cable curl 4x15 x 4
Rope hammer curl 4x15
SS dumbbell preacher curl/overhand ez bar curl 4x15
ez bar curl 4x10-12
seated machine curl 4x15
Preacher machine curl 4x12
Post WO cardio 15min

Shoulder felt pretty good on all exercises. As long as I can keep my hands somewhat neutral i don't have any issues. Shoulder is def rolled forward a little causing the impingement.
This is what I have been doing for PT
roll pecs
roll lats
banded pull aparts
band face pulls
shoulder only pushups
shoulder only pull ups
What else should I be doing?

your diet is good

but i would still up the fats

 

[BodyMonster34]

bro real men eat meat, good

 

[ceo]

bros good training update PUSH IT

 

[ROIDDERS]

can you get your fats up a bit? maybe +fish oil

 

[Quadsweep]

diet and training on point imo

 

[Ulter]

i checked back in the log
you gots to up the cardio dude

 

[2Thick]

the log is going good dude

 

[e2]

i think he's one of the best transformation on evo
hes going strong

 

[Vadim Fedorov]

great log very nicely done

 

[MONSTRO]

HIGH respect for your log

 

[StevenDarwinMD]

APPROVED LOG

 

[Mobster]

10/11/2022

Weight 201.1

Food 2791 262c/95f/230p
Meal1 4 slices Ezekiel toast/2 whole eggs/half avocado
Meal2 6oz ground turkey/1.5cup rice
Meal3 6oz ground turkey/1.5cup rice
Meal4 shake/peanut butter
Meal5 60z ground turkey/2cups brown rice pasta
Meal6 shake/peanut butter

Training
Morning cardio 15min treadmill plus shoulder PT
Biceps
Single arm cable curl 4x15 x 4
Rope hammer curl 4x15
SS dumbbell preacher curl/overhand ez bar curl 4x15
ez bar curl 4x10-12
seated machine curl 4x15
Preacher machine curl 4x12
Post WO cardio 15min

Shoulder felt pretty good on all exercises. As long as I can keep my hands somewhat neutral i don't have any issues. Shoulder is def rolled forward a little causing the impingement.
This is what I have been doing for PT
roll pecs
roll lats
banded pull aparts
band face pulls
shoulder only pushups
shoulder only pull ups
What else should I be doing?

What kind of weights are you using?

 

[s.gentz]

where do you buy ground turkey anyway?

All the stores in my area sell it. I buy in 3lb packages.

- - - Updated - - -

can you get your fats up a bit? maybe +fish oil

As i add in more cals they will be fats. I'm trying to be around 100g currently. Taking 3000u of fish oil daily.

- - - Updated - - -

i checked back in the log
you gots to up the cardio dude

Most days i'm doing 2x15min or at least 1 15min. I also get 8-10k steps in daily.

- - - Updated - - -

What kind of weights are you using?

I'm not going heavy yet as i was in a deficit most of the summer and I don't wanna get injured any more than I am already.
Bench around 275 for reps before my shoulder issue. Was shooting for 3 plates this year but.......
I'll keep you posted if i hit any pr's.

 

[s.gentz]

10/12/2022

Weight 201

Food 2833 304c/80f/232p little higher carb day today
Meal1 4 slices Ezekiel toast/2 whole eggs/half avocado
Meal2 6oz ground turkey/1.5cup rice/macadamia oil
Meal3 6oz ground turkey/1.5cup rice/macadamia oil
Meal4 Bagel/shake
Meal5 Baked ham/cauliflower/beans/sweet potato
Meal6 peanut butter

Training
Morning cardio 15min treadmill plus shoulder PT
Back
Single arm seated cable rows 3x15/1x12
Single arm standing machine rows 3x15/1x13 3.25 plates
Reverse peck deck
Wide cable pull down
Post WO cardio 15min

 

[Eddie Haskell]

10/12/2022

Weight 201

Food 2833 304c/80f/232p little higher carb day today
Meal1 4 slices Ezekiel toast/2 whole eggs/half avocado
Meal2 6oz ground turkey/1.5cup rice/macadamia oil
Meal3 6oz ground turkey/1.5cup rice/macadamia oil
Meal4 Bagel/shake
Meal5 Baked ham/cauliflower/beans/sweet potato
Meal6 peanut butter

Training
Morning cardio 15min treadmill plus shoulder PT
Back
Single arm seated cable rows 3x15/1x12
Single arm standing machine rows 3x15/1x13 3.25 plates
Reverse peck deck
Wide cable pull down
Post WO cardio 15min

Good update I like to see more cardio pump it up

 

[s.gentz]

Good update I like to see more cardio pump it up

I'm trying to put on some size. You think more than 1/2 hour a day is needed?

 

[stevesmi]

I'm trying to put on some size. You think more than 1/2 hour a day is needed?

10 minutes of HIIT is excellent

if you do light cardio then go longer. its nice to do a light long cardio session. a slow jog through the woods is always fun this time of year