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

Great job bro love it
 
48 weeks out. That’s dedication
 
If I write it down then it’s happening!!! Setting goals/benchmarks is important imo.
@s.gentz no joke you're the most dedicated on EVO bro :) you had the protein king title for ages I remember being subbed for your log even last year before you did the show.
 
Setting specific goals Usually “upcoming vacation” or “ upcoming social event” give motivation.
If I write it down then it’s happening!!! Setting goals/benchmarks is important imo.
 
Setting specific goals Usually “upcoming vacation” or “ upcoming social event” give motivation.
DOES!!! 😁 If you want something you make it happen!!!!
 
4/12/2024 48 weeks out
Weight 203.8lbs/Goal before Bulk 190-195lbs-This may change to mirror in a few more weeks?
Food-2298cals/210c/263p/34f

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- 1c egg whites/1 slice non fat cheese/6 slices turkey bacon/2 slices Ezekiel toast
Meal6- 1.5c mixed frozen barriers/1c non-fat Greek yogurt

Jon Meadows Reactive Pump Program week 4 of 12
Arms

SS tricep pushdown 100x15x4stes/DB curls 25x15x4sets
SS BB curl 50x8/60x8/70x8/80x8/Arsenal tricep dip 180x15x4
SS Skull crusher 17x15x4sets/hammer curl 25x25x4sets
Seated angled curl 15x12x3sets

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
1000mg Citrus Bergamot daily
15g glutamine post WO
2,000mg L-Carnitine pre-WO
1/2tsp Celtic sea salt pre WO

Notes
Another week down.

Pics
Non Today
Sweet job
 
4/12/2024 47weeks out
Weight 206.4lbs/Goal before Bulk 190-195lbs-This may change to mirror in a few more weeks?
Food-2332cals/217c/273p/34f

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- 12oz tilapia/125g rice/asparagus
Meal6- 1.5c mixed frozen barriers/1c non-fat Greek yogurt

Jon Meadows Reactive Pump Program week 5 of 12
Chest/Shoulders/Heavy

Machine press-170x8/180x8/190x8
DB flat bench-85x5/90x5/95x5/100x5/110x3
Slight incline DB press-70x8x3sets
Flat DB neutral grip DB press-40x10/50x10/50x10
Cable side laterals-20x12x3sets
Cable face pull-50x15x3sets
HS shoulder press-180x5x4sets

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
1000mg Citrus Bergamot daily
15g glutamine post WO
2,000mg L-Carnitine pre-WO
1/2tsp Celtic sea salt pre WO

Notes
Plan continues to get tougher. 110's felt pretty good. Heavier weight for less reps on the shoulder press wasn't bad.

Pics
IMG_0434.jpeg

IMG_0435.jpeg
 
4/12/2024 47weeks out
Weight 206.4lbs/Goal before Bulk 190-195lbs-This may change to mirror in a few more weeks?
Food-2332cals/217c/273p/34f

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- 12oz tilapia/125g rice/asparagus
Meal6- 1.5c mixed frozen barriers/1c non-fat Greek yogurt

Jon Meadows Reactive Pump Program week 5 of 12
Chest/Shoulders/Heavy

Machine press-170x8/180x8/190x8
DB flat bench-85x5/90x5/95x5/100x5/110x3
Slight incline DB press-70x8x3sets
Flat DB neutral grip DB press-40x10/50x10/50x10
Cable side laterals-20x12x3sets
Cable face pull-50x15x3sets
HS shoulder press-180x5x4sets

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
1000mg Citrus Bergamot daily
15g glutamine post WO
2,000mg L-Carnitine pre-WO
1/2tsp Celtic sea salt pre WO

Notes
Plan continues to get tougher. 110's felt pretty good. Heavier weight for less reps on the shoulder press wasn't bad.

Pics
View attachment 32813
View attachment 32814
@s.gentz 206 is a good weight for you and you LOOK amazing! very thick up top there
thanks for the meal share
and training BOOM
 
looking good you have a big physique
 
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