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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
 
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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