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

[s.gentz]

4/8/2024
Weight 205lbs/Goal before Bulk 190-195lbs-This may change to mirror in a few more weeks?
Food-2429cals/219c/286p/36f
Meal1-1c egg whites/1 slice non fat cheese/6 slices turkey bacon/2 slices Ezekiel toast
Meal2- 5oz flank steak/200g butternut squash/125g rice
Meal3- 5oz chicken breast/1c rice noodles/onions/peppers/mushrooms/tomato sauce
Meal4- Post WO shake + 9g glutamine
Meal5- 9oz tilapia/1c rice/shredded lettuce
Meal6- 1.5c mixed frozen barriers/1c non-fat Greek yogurt

Jon Meadows Reactive Pump Program week 4 of 12
Chest/shoulders-heavy
DB decline bench-80x8/85x8/90x8/95x8
DB flat bench-80x5/85x5/90x5/95x5/100x2
DB slight incline bench-65x6x2sets
Pushups-2xfailure
HS shoulder press-90x12x5sets-Getting a little stronger on the OHP. Shoulder nay fatiguing as fast.
Delt destroyer swings-60/30/15 with 5 breaths in between.

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
Felt good today. Battled with the 100's again!
Eclipse was pretty cool. Totality at 320pm. Dark as night. Birds stopped chirping and crickets started just like at normal nightfall. Too bad it was cloudy.

Pics-Eclipse totality at 320p est.

 

[RoidRage69]

That’s pretty cool how dark it got.

 

[s.gentz]

That’s pretty cool how dark it got.

Yeah it was pretty wild. Went from light to dark in a couple minute and stayed dark for five minutes or so then back to daylight again in just a few minutes. Never see it again in my lifetime!

 

[Busted_Not_Broken]

Your program is killing it bro! definitely some Monday motivation.

 

[LevButlerov]

4/8/2024
Weight 205lbs/Goal before Bulk 190-195lbs-This may change to mirror in a few more weeks?
Food-2429cals/219c/286p/36f
Meal1-1c egg whites/1 slice non fat cheese/6 slices turkey bacon/2 slices Ezekiel toast
Meal2- 5oz flank steak/200g butternut squash/125g rice
Meal3- 5oz chicken breast/1c rice noodles/onions/peppers/mushrooms/tomato sauce
Meal4- Post WO shake + 9g glutamine
Meal5- 9oz tilapia/1c rice/shredded lettuce
Meal6- 1.5c mixed frozen barriers/1c non-fat Greek yogurt

Jon Meadows Reactive Pump Program week 4 of 12
Chest/shoulders-heavy
DB decline bench-80x8/85x8/90x8/95x8
DB flat bench-80x5/85x5/90x5/95x5/100x2
DB slight incline bench-65x6x2sets
Pushups-2xfailure
HS shoulder press-90x12x5sets-Getting a little stronger on the OHP. Shoulder nay fatiguing as fast.
Delt destroyer swings-60/30/15 with 5 breaths in between.

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
Felt good today. Battled with the 100's again!
Eclipse was pretty cool. Totality at 320pm. Dark as night. Birds stopped chirping and crickets started just like at normal nightfall. Too bad it was cloudy.

Pics-Eclipse totality at 320p est.
View attachment 31747
View attachment 31748

@s.gentz thats beautiful , and your house WOW! bro I'd like to visit

as always you're protein king almost 300 grams stay steady big man

 

[Mobster]

Nice eclipse pics

 

[stevesmi]

nice man, was hoping someone got some pics of the event.

 

[BodyMonster34]

bro i didn't knows eclipse was here. got confused on ranch. my chickens went and hid during eclipse, thought it was night no one told me that shite was yesterday lolz.. thoughts i was drunk on moonshine

 

[Quadsweep]

that's a crazy good photography took wow

 

[JasonPriest]

wow that was pretty cool it got really dark

 

[s.gentz]

4/9/2024
Weight 204.2lbs/Goal before Bulk 190-195lbs-This may change to mirror in a few more weeks?
Food-2298cals/272c/286p/34f
Meal1-1c egg whites/1 slice non fat cheese/6 slices turkey bacon/2 slices Ezekiel toast
Meal2- 5oz flank steak/200g butternut squash/125g rice
Meal3- 5oz chicken breast/1c rice noodles/onions/peppers/mushrooms/tomato sauce
Meal4- Post WO shake + 9g glutamine
Meal5- 9oz tilapia/1c rice/shredded lettuce
Meal6- 1.5c mixed frozen barriers/1c non-fat Greek yogurt

Jon Meadows Reactive Pump Program week 4 of 12
Back
Meadows row-90x8xsets
Chest supported row-70x6x1/90x6x3sets
Wide stretch pull down-130x12x3sets
DB shurgs-80x12x3stes
Deadlift-245x3/265x3x3stes

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
.Moving cals to 2300. These will be the new macros for a bit.

Pics
None today

 

[Noah Wixx]

That was a cool photo that looked nuts!

 

[SFDom415]

Amazing pics Bros

 

[Eddie Haskell]

4/9/2024
Weight 204.2lbs/Goal before Bulk 190-195lbs-This may change to mirror in a few more weeks?
Food-2298cals/272c/286p/34f
Meal1-1c egg whites/1 slice non fat cheese/6 slices turkey bacon/2 slices Ezekiel toast
Meal2- 5oz flank steak/200g butternut squash/125g rice
Meal3- 5oz chicken breast/1c rice noodles/onions/peppers/mushrooms/tomato sauce
Meal4- Post WO shake + 9g glutamine
Meal5- 9oz tilapia/1c rice/shredded lettuce
Meal6- 1.5c mixed frozen barriers/1c non-fat Greek yogurt

Jon Meadows Reactive Pump Program week 4 of 12
Back
Meadows row-90x8xsets
Chest supported row-70x6x1/90x6x3sets
Wide stretch pull down-130x12x3sets
DB shurgs-80x12x3stes
Deadlift-245x3/265x3x3stes

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
.Moving cals to 2300. These will be the new macros for a bit.

Pics
None today

@s.gentz pretty steady and protein almost same day to day stay strong bro

 

[ballin2504]

4/8/2024
Weight 205lbs/Goal before Bulk 190-195lbs-This may change to mirror in a few more weeks?
Food-2429cals/219c/286p/36f
Meal1-1c egg whites/1 slice non fat cheese/6 slices turkey bacon/2 slices Ezekiel toast
Meal2- 5oz flank steak/200g butternut squash/125g rice
Meal3- 5oz chicken breast/1c rice noodles/onions/peppers/mushrooms/tomato sauce
Meal4- Post WO shake + 9g glutamine
Meal5- 9oz tilapia/1c rice/shredded lettuce
Meal6- 1.5c mixed frozen barriers/1c non-fat Greek yogurt

Jon Meadows Reactive Pump Program week 4 of 12
Chest/shoulders-heavy
DB decline bench-80x8/85x8/90x8/95x8
DB flat bench-80x5/85x5/90x5/95x5/100x2
DB slight incline bench-65x6x2sets
Pushups-2xfailure
HS shoulder press-90x12x5sets-Getting a little stronger on the OHP. Shoulder nay fatiguing as fast.
Delt destroyer swings-60/30/15 with 5 breaths in between.

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
Felt good today. Battled with the 100's again!
Eclipse was pretty cool. Totality at 320pm. Dark as night. Birds stopped chirping and crickets started just like at normal nightfall. Too bad it was cloudy.

Pics-Eclipse totality at 320p est.
View attachment 31747
View attachment 31748

My kids loved seeing the eclipse

 

[s.gentz]

4/10/2024
Weight 203.8lbs/Goal before Bulk 190-195lbs-This may change to mirror in a few more weeks?
Food-2289cals/206c/253p/45f
Meal1-1c egg whites/1 slice non fat cheese/6 slices turkey bacon/2 slices Ezekiel toast
Meal2- 5oz ground turkey/125g rice
Meal3- 5oz ground turkey/1c rice noodles/onions/peppers/mushrooms/tomato sauce
Meal4- Post WO shake + 9g glutamine
Meal5- 3oz chicken breast/1.5oz steak/pita/greek salad
Meal6- 1.5c mixed frozen barriers/1c non-fat Greek yogurt

Jon Meadows Reactive Pump Program week 4 of 12
Legs
Arsenal leg curl-50x12x4sets
Arsenal squat-450x6/540x6/630x6 I think i could push this up but will wait another couple weeks.
Arsenal hack squat 1.25-90x10x3sets
HS leg press-540x8x4sets
BB stiff leg DL-135x15x2sets
Standing calves-220x30x3sets 10h/10h/10h

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
This hurt today!!!!!

Pics
None today

 

[25homes]

4/8/2024
Weight 205lbs/Goal before Bulk 190-195lbs-This may change to mirror in a few more weeks?
Food-2429cals/219c/286p/36f
Meal1-1c egg whites/1 slice non fat cheese/6 slices turkey bacon/2 slices Ezekiel toast
Meal2- 5oz flank steak/200g butternut squash/125g rice
Meal3- 5oz chicken breast/1c rice noodles/onions/peppers/mushrooms/tomato sauce
Meal4- Post WO shake + 9g glutamine
Meal5- 9oz tilapia/1c rice/shredded lettuce
Meal6- 1.5c mixed frozen barriers/1c non-fat Greek yogurt

Jon Meadows Reactive Pump Program week 4 of 12
Chest/shoulders-heavy
DB decline bench-80x8/85x8/90x8/95x8
DB flat bench-80x5/85x5/90x5/95x5/100x2
DB slight incline bench-65x6x2sets
Pushups-2xfailure
HS shoulder press-90x12x5sets-Getting a little stronger on the OHP. Shoulder nay fatiguing as fast.
Delt destroyer swings-60/30/15 with 5 breaths in between.

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
Felt good today. Battled with the 100's again!
Eclipse was pretty cool. Totality at 320pm. Dark as night. Birds stopped chirping and crickets started just like at normal nightfall. Too bad it was cloudy.

Pics-Eclipse totality at 320p est.
View attachment 31747
View attachment 31748

Love the pics bro

 

[Eddie Haskell]

4/10/2024
Weight 203.8lbs/Goal before Bulk 190-195lbs-This may change to mirror in a few more weeks?
Food-2289cals/206c/253p/45f
Meal1-1c egg whites/1 slice non fat cheese/6 slices turkey bacon/2 slices Ezekiel toast
Meal2- 5oz ground turkey/125g rice
Meal3- 5oz ground turkey/1c rice noodles/onions/peppers/mushrooms/tomato sauce
Meal4- Post WO shake + 9g glutamine
Meal5- 3oz chicken breast/1.5oz steak/pita/greek salad
Meal6- 1.5c mixed frozen barriers/1c non-fat Greek yogurt

Jon Meadows Reactive Pump Program week 4 of 12
Legs
Arsenal leg curl-50x12x4sets
Arsenal squat-450x6/540x6/630x6 I think i could push this up but will wait another couple weeks.
Arsenal hack squat 1.25-90x10x3sets
HS leg press-540x8x4sets
BB stiff leg DL-135x15x2sets
Standing calves-220x30x3sets 10h/10h/10h

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
This hurt today!!!!!

Pics
None today

@s.gentz you already legs super pumped? you gotta take some baking soda and water to buffer the lactic acid

hows the fiber treating you?

 

[s.gentz]

@s.gentz you already legs super pumped? you gotta take some baking soda and water to buffer the lactic acid

hows the fiber treating you?

Fiber is good. Couldn’t imagine taking much more than I am though. Two full unloadings per day!!

 

[stevesmi]

nice being Uncomfortable on leg day is a good sign that you're getting stronger