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

In the Seattle area. They are always on sale at one of the 4 stores we shop. If you have the app on your phone you get better deals. We always bargain shop. Heck we even got those expensive omega3 loaded brown eggs for $2.50 18 pack 6 weeks ago that normally sells for $5.
I’m in New York. Everything is expensive and heavily taxed here.
 
12/6/2023 12 weeks out from vacation

Food-2495cals/205c/298p/45f

Meal1-1c egg whites/1 slice non fat cheese/6 slices turkey bacon/2 slices Ezekiel toast
Meal2- 7oz ground turkey/150g rice
Meal3- 7oz ground turkey/150g rice
Meal4- Shake post WO
Meal5- 7oz ground turkey/150g rice
Meal6- 1c egg whites/40g oatmeal

Legs
Arsenal Hack Squat 90x15/140x12/180x12/230x10
Arsenal leg press 540x15/630x15/720x12
Abductor/adductor 130x15x4stes / 150x15/170x15/190x15/190x15
Lying leg curls 95x15/110x15/125x15/125x15
Standing calves 300x15x8sets
Leg extensions 115x15/130x15/145x15 plus 1 drop to failure

Cardio
14min fasted AM vigorous love making
20min post WO treadmill
 
This log will detail my recomp/cut from 12/1 to my vacation on 2/23/2024.

Starting weight was 219lbs.(down from 223lbs) currently 217.2
Starting macros 200carb/60fat/300protien. This will evolve as the diet progresses.
Diet will be my typical. Boring. Repetitive.

Cycle will be as follows:
Week 1-12
250mg/wk. TestE
400mg/wk. DHB
400mg/wk. TrenE
2iu HGH 5 on/2off AM pre fasted cardio
50mg/day osterine
20mg/day carderine
t3 80mcg/day
Yohimbine HCL 5mg
Week 8-12
50mg/day anavar
50mg/day winstrol

N2Guard daily and Aromison if needed.

Training is still PPLPP and rest on weekends. Some weekends will add in a second ham/glute focused leg day with the wife.
Dealing with a shoulder issue so taking BPC157 and TB500. Working on mobility. Still able to lift heavy.
Currently in recomp phase of the diet until 1/1/2024 then the harder cut will begin.
Goal is to retain as much muscle as possible while dropping fat to get shredded for vacation.(and maybe a late spring show)
killing the log again bro
 
12/7/2023 12 weeks out from vacation
Weight 216.4lbs
Food-2403cals/211c/294p/33f

Meal1-1c egg whites/1 slice non fat cheese/6 slices turkey bacon/2 slices Ezekiel toast
Meal2- 7oz ground turkey/150g rice
Meal3- 7oz grilled chicken breast/150g rice
Meal4- Shake post WO
Meal5- 7oz grilled chicken breast/150g rice
Meal6- 1c egg whites/40g oatmeal

Push2
Converging chest press 130x15x4sets
Arsenal flat bench 180x12/230x12/270x6 plus BO-shoulder started to hurt on the outer delt
Arsenal Peck deck 170x15/180x15/190x15/100x22-shouldeer didn't like this
Rope tricep extension 70x15/80x15/90x15/100x15
Single arm reverse grip tricep extension 30x15x4sets
Single arm overhead tricep extension 20x15x3

Cardio
15min fasted AM treadmill
10min post WO stairmill

Skipped shoulder work today. Had sharp pain on outside of delt. Bothered me at the top of the press near lockout on converging and flat. Couln't get the arm together on the peck deck.
 
I’m not doing any shoulder work either. Get healed first. Maybe you should try slow 8 sec reps. You can get a great pump with light weight.
I just have pull tomorrow then two days off before push again so I’ll see how it feels. Actually felt good today until I started training.
Luckily I’m starting to diet so I could just drop the heavier training all together if needed. Hittin it with tb500 and bpc157 for the last week so hopefully today was just a fluke.
 
12/7/2023 12 weeks out from vacation
Weight 216.4lbs
Food-2403cals/211c/294p/33f

Meal1-1c egg whites/1 slice non fat cheese/6 slices turkey bacon/2 slices Ezekiel toast
Meal2- 7oz ground turkey/150g rice
Meal3- 7oz grilled chicken breast/150g rice
Meal4- Shake post WO
Meal5- 7oz grilled chicken breast/150g rice
Meal6- 1c egg whites/40g oatmeal

Push2
Converging chest press 130x15x4sets
Arsenal flat bench 180x12/230x12/270x6 plus BO-shoulder started to hurt on the outer delt
Arsenal Peck deck 170x15/180x15/190x15/100x22-shouldeer didn't like this
Rope tricep extension 70x15/80x15/90x15/100x15
Single arm reverse grip tricep extension 30x15x4sets
Single arm overhead tricep extension 20x15x3

Cardio
15min fasted AM treadmill
10min post WO stairmill

Skipped shoulder work today. Had sharp pain on outside of delt. Bothered me at the top of the press near lockout on converging and flat. Couln't get the arm together on the peck deck.
@s.gentz 12 weeks out thats perfect, be careful with the shoulders smart to go slow
 
Maybe rest them a day or two
That’s the plan. Pull today which shouldn’t give me any issues then two day off to next push. Prob will go lighter next week and skip shoulders.
 
very nice job on the cardio work
I'm about to hit it myself so this motivates me
Gotta get it done. Keep the heart healthy!
 
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