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

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
View attachment 27920
View attachment 27921
My fav! Sushi!
 
3/22/2024
Weight 203.1lbs/Goal before Bulk 190-195lbs
Food-2039cals/193c/223p/35f

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- 5oz ground turkey/150g rice
Meal6- 1.5c mixed frozen barriers/1c non-fat greek yogurt

Jon Meadows Reactive Pump Program week 1 of 12
Arms

SS Rope pushdown 40x15x4sets/DB curls 25x15x4sets
SS BB curl 40x8/50x8/60x8/70x7 Arsenal dip machine 180x10x4sets
SS Decline skull crusher 15x15x4sets/Hammer curls 25x15x4sets plus 3 drops to failure
SS cable abs 2x20/Leg raises 2x15
Cardio
30min 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
15g glutamine post WO

Notes
Well that will complete the first week of this 12 weeks program. Was tough. This is gonna be interesting!!

Pics
Snow is back :cry: Was nothing on the ground when I arrived at the gym


068351C4-07A2-4342-BA5E-C635F6EFB212.jpg

IMG_0323.jpeg

IMG_0321.jpeg
 
the entire East Coast is getting messed up right now
bad time for a cruise LOL
 
3/22/2024
Weight 203.1lbs/Goal before Bulk 190-195lbs
Food-2039cals/193c/223p/35f

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- 5oz ground turkey/150g rice
Meal6- 1.5c mixed frozen barriers/1c non-fat greek yogurt

Jon Meadows Reactive Pump Program week 1 of 12
Arms

SS Rope pushdown 40x15x4sets/DB curls 25x15x4sets
SS BB curl 40x8/50x8/60x8/70x7 Arsenal dip machine 180x10x4sets
SS Decline skull crusher 15x15x4sets/Hammer curls 25x15x4sets plus 3 drops to failure
SS cable abs 2x20/Leg raises 2x15
Cardio
30min 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
15g glutamine post WO

Notes
Well that will complete the first week of this 12 weeks program. Was tough. This is gonna be interesting!!

Pics
Snow is back :cry: Was nothing on the ground when I arrived at the gym


View attachment 28230
View attachment 28231
View attachment 28232
@s.gentz thats super cold I prefer your vacation pics lol :)

how is the fiber treating you? been some time

training with you on point as always!
 
@s.gentz thats super cold I prefer your vacation pics lol :)

how is the fiber treating you? been some time

training with you on point as always!
Been about a week. I would say observations so far are more volume in the bathroom. Much less bloat although I'm really no eating that much food at the moment. I will stay the course. It's def not hurting anything.
 
We had snow threatened and the bloody sun it out lol
I'm done with this shit. 85f and sunny all vacation. We come home to mid 60's-70f which was great and now in the 30's and fucking snow again!!!!!
Supposed to improve after this weekend.
 
3/22/2024
Weight 203.1lbs/Goal before Bulk 190-195lbs
Food-2039cals/193c/223p/35f

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- 5oz ground turkey/150g rice
Meal6- 1.5c mixed frozen barriers/1c non-fat greek yogurt

Jon Meadows Reactive Pump Program week 1 of 12
Arms

SS Rope pushdown 40x15x4sets/DB curls 25x15x4sets
SS BB curl 40x8/50x8/60x8/70x7 Arsenal dip machine 180x10x4sets
SS Decline skull crusher 15x15x4sets/Hammer curls 25x15x4sets plus 3 drops to failure
SS cable abs 2x20/Leg raises 2x15
Cardio
30min 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
15g glutamine post WO

Notes
Well that will complete the first week of this 12 weeks program. Was tough. This is gonna be interesting!!

Pics
Snow is back :cry: Was nothing on the ground when I arrived at the gym


View attachment 28230
View attachment 28231
View attachment 28232
damn that sucks I hate the snow
 
That looks beautiful I don't know why you're upset
 
I like the snow it's very pretty on the trees you have a beautiful backyard like a postcard
 
monstro thinks it's funny how it gets hot and cold where you live where I live year-round it's nice
 
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