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

1/11/2024 7 weeks out from vacation
Weight 207.4lbs
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/100g green beans
Meal3- 6oz grilled chicken breast/150g rice/100g green beans
Meal4- Shake
Meal5- 5oz 95/5 ground beef/150g rice/100g green beans
Meal6- shake

Push2
Converging chest press 90x15/140x15/180x14/230x5 plus backoff to failure
DB flat press 70x12/75x10/75x7 plus backoff to failure
Peck deck 120x15/130x15/140x15/150x12 plus 2 drops to failure
Single arm tricep extension 20x15/30x15/30x12
Rope tricep extension 60x15/70x15/80x15 plus 2 drops to failure
SS reverse peck deck/smith shrugs 115x15x3/135x15/3

Cardio
20min fasted AM treadmill
25min post WO treadmill

Lower cals/carbs are definitely coming onto play now. Pretty much backed off of everything.
Anavar/winstrol in today for last 6 weeks.
 
1/11/2024 7 weeks out from vacation
Weight 207.4lbs
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/100g green beans
Meal3- 6oz grilled chicken breast/150g rice/100g green beans
Meal4- Shake
Meal5- 5oz 95/5 ground beef/150g rice/100g green beans
Meal6- shake

Push2
Converging chest press 90x15/140x15/180x14/230x5 plus backoff to failure
DB flat press 70x12/75x10/75x7 plus backoff to failure
Peck deck 120x15/130x15/140x15/150x12 plus 2 drops to failure
Single arm tricep extension 20x15/30x15/30x12
Rope tricep extension 60x15/70x15/80x15 plus 2 drops to failure
SS reverse peck deck/smith shrugs 115x15x3/135x15/3

Cardio
20min fasted AM treadmill
25min post WO treadmill

Lower cals/carbs are definitely coming onto play now. Pretty much backed off of everything.
Anavar/winstrol in today for last 6 weeks.
Are you using the EP Summer Cutting Cycle pills for your Anavar/winstrol combo?
 
Ok. I wont be using mine until summertime. Never used winstrol.
I’ve used it a bunch. Great for an extra push when dieting. Use a joint support with it. It will dry you out.
 
I’ve used it a bunch. Great for an extra push when dieting. Use a joint support with it. It will dry you out.
Wonder if low dose NPP would be a good idea to add in?
 
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
Nice job!
 
Wonder if low dose NPP would be a good idea to add in?
Depends on what your goals are at the time. If you’re still dieting I would just use a supplement. If building is the goal then 125mg deca would be good.
 
Depends on what your goals are at the time. If you’re still dieting I would just use a supplement. If building is the goal then 125mg deca would be good.
@s.gentz npp maybe but I prefer deca like you also
deca always better for me than npp

Wonder if low dose NPP would be a good idea to add in?
 
Walking at an incline.
Honestly I do the same I don't see the point in messing my knees up or beating myself up more than I need 3.0-3.5 speed for 45-60 minutes at an Incline is perfect
 
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
Nice lifts bro!
I like the sound of those drag curls. I’ve been having some lingering soreness in my forearms from overdoing it with hammer curls. I think I’ll give these a go with a barbell.
 
Sorry I cut the log short everyone. Life got in the way ahead of my vacation. Things will be calming down in the next couple weeks and i'll start logging my new 10 week training split in preparation for the next build period cycle that I will be running starting either may or june. Goal is to be on stage next april 2025.
Weight was down to 198lbs before we left. Sitting at 204lbs currently. The entire diet phase I lost almost 0 strength so I would consider this last diet phase a complete success. Off all drugs now and just on 200/wk test. Will be working back toward maintenance cals in a few weeks. More to come.
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Looking good brother
Thanks brother. Hoping to put on some good size this year. Put on a solid 5-6 last bulk.
Need to get rid of a touch of fat before I start gaining again.
 
Sorry I cut the log short everyone. Life got in the way ahead of my vacation. Things will be calming down in the next couple weeks and i'll start logging my new 10 week training split in preparation for the next build period cycle that I will be running starting either may or june. Goal is to be on stage next april 2025.
Weight was down to 198lbs before we left. Sitting at 204lbs currently. The entire diet phase I lost almost 0 strength so I would consider this last diet phase a complete success. Off all drugs now and just on 200/wk test. Will be working back toward maintenance cals in a few weeks. More to come.
View attachment 25445View attachment 25447
@s.gentz beautiful place and thank you for coming back to us and sharing, we are happy to see you back.

you look great, legs are growing clearly and arms large with wide shoulders, this is the way, prep for the next show lets do this :) thanks again for coming back to the evolutionary family
 
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