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napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
UGL OZUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsUGL OZUGFREAKeudomestic

Approved Log S.Gentz Recomp/Cut Log 2023-2024

1/8/2024 7 weeks out from vacation
Weight 207lbs
Food-2013cals/170c/272p/14f

Meal1-1c egg whites/1 slice non fat cheese/6 slices turkey bacon/2 slices Ezekiel toast
Meal2- 6oz grilled chicken breast/150g rice
Meal3- 6oz grilled chicken breast/150g rice
Meal4- Shake
Meal5- 7oz grilled chicken breast/150g rice
Meal6- shake

Push1
Arsenal incline press 180x12/230x10/270x6 plus back off
Prime cable fly 35x15x4
Prime seated cable press 80x15/85/12/90x12 plus 3x5 stretch/pause
Tricep rope extension 50x15x4sets
Single arm overhead tricep extension 20x15/25x15/25x12
Arsenal lateral raise 70x15/80x15/90x12 plus 2 drops to failure

Cardio
20min fasted AM treadmill
25min post WO treadmill
 
bro you did everything right with steak except eat medium rare
needs to be more blood, that how a real man in the south eats their steak!
My thoughts exactly bro. cant ruin a good steak by over cooking
 
1/8/2024 7 weeks out from vacation
Weight 207lbs
Food-2013cals/170c/272p/14f

Meal1-1c egg whites/1 slice non fat cheese/6 slices turkey bacon/2 slices Ezekiel toast
Meal2- 6oz grilled chicken breast/150g rice
Meal3- 6oz grilled chicken breast/150g rice
Meal4- Shake
Meal5- 7oz grilled chicken breast/150g rice
Meal6- shake

Push1
Arsenal incline press 180x12/230x10/270x6 plus back off
Prime cable fly 35x15x4
Prime seated cable press 80x15/85/12/90x12 plus 3x5 stretch/pause
Tricep rope extension 50x15x4sets
Single arm overhead tricep extension 20x15/25x15/25x12
Arsenal lateral raise 70x15/80x15/90x12 plus 2 drops to failure

Cardio
20min fasted AM treadmill
25min post WO treadmill
@s.gentz high cardio supported as always
207lbs you feel lean how you doing? because i dont see diet changes in fats etc
 
@s.gentz high cardio supported as always
207lbs you feel lean how you doing? because i dont see diet changes in fats etc
Def tightening up. Just dropped cals last week for hopefully the last time.
I take fish oil for fats. They cut into my cals too much otherwise.
Macros are gonna stay where they are. I can't operate on carbs lower than this. Already starting to feel it. I like being over 200g/day.
 
Def tightening up. Just dropped cals last week for hopefully the last time.
I take fish oil for fats. They cut into my cals too much otherwise.
Macros are gonna stay where they are. I can't operate on carbs lower than this. Already starting to feel it. I like being over 200g/day.
@s.gentz I see thats understandable low carbs are hard lets try to stay under 200 grams if you can and up the cardio
 
1/9/2024 7 weeks out from vacation
Weight 207.9lbs
Food-2038cals/168c/266p/21f

Meal1-1c egg whites/1 slice non fat cheese/6 slices turkey bacon/2 slices Ezekiel toast
Meal2- 6oz grilled chicken breast/150g rice
Meal3- 6oz grilled chicken breast/150g rice
Meal4- Shake
Meal5- 5oz grilled 95/5 ground beef/150g rice
Meal6- shake

Pull1
Lat pull 130x15/140x15/150x15/160x13
Close grip lat pull 120x15/130x15/140x12/150x10
Single arm seated lat pull 100x15x3 sets
Cable curls 60x15x4 sets
Standing EZbar curls 40x12/50x12/60x10/60x8 plus 1 drop to failure
Drag curls 20x15x4sets
DB hammer curls 4 drops from 25-12 each to failure

Cardio
20min fasted AM treadmill
25min post WO treadmill
 
1/8/2024 7 weeks out from vacation
Weight 207lbs
Food-2013cals/170c/272p/14f

Meal1-1c egg whites/1 slice non fat cheese/6 slices turkey bacon/2 slices Ezekiel toast
Meal2- 6oz grilled chicken breast/150g rice
Meal3- 6oz grilled chicken breast/150g rice
Meal4- Shake
Meal5- 7oz grilled chicken breast/150g rice
Meal6- shake

Push1
Arsenal incline press 180x12/230x10/270x6 plus back off
Prime cable fly 35x15x4
Prime seated cable press 80x15/85/12/90x12 plus 3x5 stretch/pause
Tricep rope extension 50x15x4sets
Single arm overhead tricep extension 20x15/25x15/25x12
Arsenal lateral raise 70x15/80x15/90x12 plus 2 drops to failure

Cardio
20min fasted AM treadmill
25min post WO treadmill
nice job on the cardio pre and post
Keep that heart strong as you get older
 
sgentz you are getting better and better
 
much respect on this log
 
nice very high protein consumption
 
1/10/2024 7 weeks out from vacation
Weight 207.9lbs
Food-2038cals/168c/266p/21f

Meal1-1c egg whites/1 slice non fat cheese/6 slices turkey bacon/2 slices Ezekiel toast
Meal2- 6oz grilled chicken breast/150g rice
Meal3- 6oz grilled chicken breast/150g rice
Meal4- Shake
Meal5- 5oz 95/5 ground beef/150g rice
Meal6- shake

Legs2
Hack squat 90x12/140x12/180x10
Booty Blaster 90x10/140x10/180x10/230x10
Standing calves 300x15x6sets
Lying leg curls 95x15/110x115/125x11 plus back off to failure
Glute kicks 130x15x3sets

Cardio
20min fasted AM treadmill
25min post WO treadmill
 
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