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

no salad with that chicken?
Nope, just peppers, onions and mushrooms that I cook in with it. I'll add salad in when the food gets a bit lower.
 
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so cardio before and after your workout. wow nice dedication
In the morning around 5am then second cardio after WO at 430pm or so.
 
12 weeks out from vacation, dayum you plan vacations way out
Got to otherwise get too busy at work and hard to get away. Plus cheaper further out you book.
 
I would be pins and needles having to wait three more months to go on vacation lol
Time is going fast for me. This year flew by.
 
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.
great workout
 
12/8/2023 12 weeks out from vacation
Weight 217.8lbs
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

Pull2-modified
Face pulls 100x15x4
Arsenal chest supported row 70x15x2sets/50x15x2sets
Reverse peck deck 130x15x4sets
LF seated row 90x15x4sets
Cable hammer curls 30x15x4sets
EZ bar curls 40x15/50x15/60x15x2sets
cable drag curls 30x15x3sets-will be implementing these into my normal rotation. Love these!

Cardio
15min fasted AM treadmill
10min post WO stairmill

Deviated today a bit today from normal pull2. Trained with normal partner and the wife. Everything was slow and controlled. Made sure to pick a weight or rep scheme that allowed me to barley hit 15.Think next week is gonna be a deload. Feelin pretty beat up.
No shoulder issues today so hopefully the weekend rest days will help.
NPC nationals today and tomorrow!! Womens pre judge was great this morning. Jasmine Shier looked incredible!!
Guy from my gym is competing in super heavy tomorrow!! Gonna be awesome.
 
Stream is starting. It not often you can sit outside and have a cigar in December in New York!!!
IMG_1654.jpeg
 
12/8/2023 12 weeks out from vacation
Weight 217.8lbs
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

Pull2-modified
Face pulls 100x15x4
Arsenal chest supported row 70x15x2sets/50x15x2sets
Reverse peck deck 130x15x4sets
LF seated row 90x15x4sets
Cable hammer curls 30x15x4sets
EZ bar curls 40x15/50x15/60x15x2sets
cable drag curls 30x15x3sets-will be implementing these into my normal rotation. Love these!

Cardio
15min fasted AM treadmill
10min post WO stairmill

Deviated today a bit today from normal pull2. Trained with normal partner and the wife. Everything was slow and controlled. Made sure to pick a weight or rep scheme that allowed me to barley hit 15.Think next week is gonna be a deload. Feelin pretty beat up.
No shoulder issues today so hopefully the weekend rest days will help.
NPC nationals today and tomorrow!! Womens pre judge was great this morning. Jasmine Shier looked incredible!!
Guy from my gym is competing in super heavy tomorrow!! Gonna be awesome.
@s.gentz i like your high protein you keeping it steady even on a cut

NPC nationals will be big will see how it goes
your super heavy guy, you have some pics?

Stream is starting. It not often you can sit outside and have a cigar in December in New York!!!
View attachment 18754
nice Cigar, very oldschool
 
Shoulders are basically made of glass if you think about how they are built and held together, very easy 2 injury them, I know from experience back in 2016 when I had my surgery
Yeah I had my left repaired in 2018. Was just a bone spur and some fraying luckily.
 
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