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

[RoidRage69]

How do your hips feel after doing the dead’s? I imagine pretty sore since you’re not used to them. Make sure you roll them out as well as your IT Bands.

 

[s.gentz]

How do your hips feel after doing the dead’s? I imagine pretty sore since you’re not used to them. Make sure you roll them out as well as your IT Bands.

Hips feel fine at the moment. They will def get stretched and rolled tonight and in the morning. See how leg day feels tomorrow!!!!

 

[Masonic Bodybuilder]

I'm just here waiting for a picture of the 5 guys meal, lol.

 

[RoidRage69]

Hips feel fine at the moment. They will def get stretched and rolled tonight and in the morning. See how leg day feels tomorrow!!!!

Yuck. I couldn't imagine doing squats the day after deadlifts. LOL. I am glad I installed an arm day in between deads and legs. This guarantees I have at least 3 days in between deadlifts and squats as I don't train more than 2 days in a row.

 

[s.gentz]

I'm just here waiting for a picture of the 5 guys meal, lol.

Way too late for that. You'll have to wait until next time. Thinking sushi tomorrow though!!!!

 

[s.gentz]

Yuck. I couldn't imagine doing squats the day after deadlifts. LOL. I am glad I installed an arm day in between deads and legs. This guarantees I have at least 3 days in between deadlifts and squats as I don't train more than 2 days in a row.

My split is

mon-chest/shoulders heavy
Tues-Back
Wed-Legs
Thurs-chest pump
Fri-arms
sat-off
sun-off

How would you rearrange this? Don't wanna do any of this on the weekends as i am usually to busy to train those days.

 

[RoidRage69]

My split is

mon-chest/shoulders heavy
Tues-Back
Wed-Legs
Thurs-chest pump
Fri-arms
sat-off
sun-off

How would you rearrange this? Don't wanna do any of this on the weekends as i am usually to busy to train those days.

I have mine set like this:
Legs
Chest/Tris
Back/Traps
Delts/Arms

I go 2 on 2 off. My wife has a rotating work schedule 2 on 2 off and every other weekend she has 4 days off in a row Friday-Monday, so it changes things a little. Its taken me years to finally get a lifting schedule that I feel gives my delts time to heal. Experimented with many different things but this seems to be as good as it gets from what I am seeing and feeling. Ideally a day of rest in between Chest and Back is a good idea but we only lift on her days off so its not an option.

 

[s.gentz]

I have mine set like this:
Legs
Chest/Tris
Back/Traps
Delts/Arms

I go 2 on 2 off. My wife has a rotating work schedule 2 on 2 off and every other weekend she has 4 days off in a row Friday-Monday, so it changes things a little. Its taken me years to finally get a lifting schedule that I feel gives my delts time to heal. Experimented with many different things but this seems to be as good as it gets from what I am seeing and feeling. Ideally a day of rest in between Chest and Back is a good idea but we only lift on her days off so its not an option.

Meadows has the plan set up
Mon legs
Tues heavy chest ahoulders
Wed back
Thurs chest shoulder pump
Fri arms

Is this really any better than what I’m doing now?
If I had time on the weekends I’d mix in the rest days but I can’t do it consistently.

 

[RoidRage69]

Meadows has the plan set up
Mon legs
Tues heavy chest ahoulders
Wed back
Thurs chest shoulder pump
Fri arms

Is this really any better than what I’m doing now?
If I had time on the weekends I’d mix in the rest days but I can’t do it consistently.

I just think that doing deadlifts one day and then squats the very next day would kill my knees, ankles, and lower back.

 

[s.gentz]

I just think that doing deadlifts one day and then squats the very next day would kill my knees, ankles, and lower back.

Guess we will find out tomorrow. Can always change it up for next week.

 

[RoidRage69]

Guess we will find out tomorrow. Can always change it up for next week.

Your going light enough on your deads that you probably wont even notice it. When you start pushing the weight up above 400lbs you might start feeling it though. Ice your knees at night before bed.

 

[Eddie Haskell]

That is gonna be the plan for the 20 week bulk.
4iu GH
insulin with meals
IGF post WO

@s.gentz I dont suggest insulin use for you. I think you can do fine with just hgh with IGF, no need insulin.

You can easily grow without it.

 

[s.gentz]

3/20/2024
Weight 200.4lbs/Goal before Bulk 190-195lbs
Food-2246cals/193c/231p/57f
Meal1-1c egg whites/1 slice non fat cheese/6 slices turkey bacon/2 slices Ezekiel toast
Meal2- 5oz flank steak/200g butternut squash/1c green beans
Meal3- 5oz ground turkey/150g rice
Meal4- Shake-30g whey/30goatmeal/almond milk
Meal5- Sushi!!!!
Meal6- 1.5c mixed frozen barriers/1c non-fat greek yogurt

Jon Meadows Reactive Pump Program week 1 of 12
Legs
Arsenal lying leg curls-60x8x4sets plus partials to failure on the last set
Arsenal squat-450x6/540x6/630x6
Leg press-450x5x5 rest/pause
Leg extension-110/10/110x15/110x12 plus partials to failure after each set\
DB stiff leg deads-70x15x2
Standing calves-280x30x2sets 10-10second hold x 3 each set

Cardio
40min treadmill post WO

Supps/Meds
250mg/wk test E
12g fish oil daily
15g fiber daily on top of food fiber
5mg Cialis daily
Amlodipine/Benazepril 10/20mg daily
Meloxicam 15mg daily
7 caps N2Guard daily
8 caps "Kidney stuff" daily
500mg Citrus Bergamot daily

Notes
Was tough WO. That's why Meadows was a beast!!!!!

Pics

 

[stevesmi]

that sushi looks like a work of art!

 

[s.gentz]

that sushi looks like a work of art!

It was good. Went hard in the gym and at dinner!!!!

 

[Mobster]

I fkin love those machines

 

[s.gentz]

I fkin love those machines

Arsenal makes awesome stuff. Some of it is humbling!!!

 

[ceo]

Bros the best sushi you need to come to San Diego for and go to Asian restaurant

 

[ROIDDERS]

I'm not a fan of sushi at all the stuff gives me the irks

 

[chesty]

you look and really good I like the machine as well