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Research Chemical SciencesUGFREAKeudomestic
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Approved Log S.Gentz Recomp/Cut Log 2023-2024

flank steak sounds really good with squash
 
I like how you're avoiding sugar in your diet
 
Hopefully you can get a good workout in over the weekend
 
Hopefully you can get a good workout in over the weekend
Weekends are my rest days. Sometimes i'll go if my wife want to train and i'll just do whatever needs more work.
 
4/5/2024
Weight 204lbs/Goal before Bulk 190-195lbs-This may change to mirror in a few more weeks?
Food-2744cals/169c/286p/118f

Meal1-1c egg whites/1 slice non fat cheese/6 slices turkey bacon/2 slices Ezekiel toast
Meal2- 5oz flank steak/200g butternut squash
Meal3- 5oz chicken breast/8oz sweet potato
Meal4- Post WO shake + 9g glutamine
Meal5- 12oz beef tenderloin/asparagus with carrot ginger drizzle
Meal6- 1.5c mixed frozen barriers/1c non-fat Greek yogurt

Jon Meadows Reactive Pump Program week 3 of 12
Arms

SS-rope pushdown 35x15x4sets/Cable curl 65x10x4sets
SS-Cross body hammer 32x10x4sets/Single arm cable extension 40x15x4sets
SS-Incline skull crusher 15x15x4sets/Preacher curl 60x8x4sets

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
2,000mg L-Carnitine pre-WO
1/2tsp Celtic sea salt pre WO

Notes
High cal/protien day to finish out the week. Ready for the weekend!!!
Steak was off the hook. Shared with Lucy!!

Pics
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IMG_0404.jpeg

IMG_0405.jpeg
 
4/5/2024
Weight 204lbs/Goal before Bulk 190-195lbs-This may change to mirror in a few more weeks?
Food-2744cals/169c/286p/118f

Meal1-1c egg whites/1 slice non fat cheese/6 slices turkey bacon/2 slices Ezekiel toast
Meal2- 5oz flank steak/200g butternut squash
Meal3- 5oz chicken breast/8oz sweet potato
Meal4- Post WO shake + 9g glutamine
Meal5- 12oz beef tenderloin/asparagus with carrot ginger drizzle
Meal6- 1.5c mixed frozen barriers/1c non-fat Greek yogurt

Jon Meadows Reactive Pump Program week 3 of 12
Arms

SS-rope pushdown 35x15x4sets/Cable curl 65x10x4sets
SS-Cross body hammer 32x10x4sets/Single arm cable extension 40x15x4sets
SS-Incline skull crusher 15x15x4sets/Preacher curl 60x8x4sets

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
2,000mg L-Carnitine pre-WO
1/2tsp Celtic sea salt pre WO

Notes
High cal/protien day to finish out the week. Ready for the weekend!!!
Steak was off the hook. Shared with Lucy!!

Pics
View attachment 31163
View attachment 31164
View attachment 31165
@s.gentz best meal is the medium rare steak, try it a bit more rare YUMMM!

just fyi you can add more arms, you're already in the gym maybe a few more volume sets
 
just fyi you can add more arms, you're already in the gym maybe a few more volume sets
Yeah i kinda felt this way yesterday. Thought abound adding in another SS. The workout wasn't quite as fulfilling as I'd hoped. Just following the plan though. Next week i'll add in at least another machine bicep at the end and then after week 4 the plan will modify again.
 
I had to discipline myself with following programs, I always wanted to add in to much, if it felt easy I was like I need more, sometimes sticking with the program is the right call for recovery purposes.
 
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