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yes this is what happens when people eat healthy
bro very impressive job I like the Arsenal
Working on it.
APPROVED LOG
@s.gentz good updates with pics.......
Great clean meal, love it.
4/18/2024 47weeks out-Might be longer if I do Detroit Pro instead of Mr. Buffalo-TBD
Weight 204.4lbs/Goal before Bulk 190-195lbs-This may change to mirror in a few more weeks?
Food-2365cals/244c/244p/46f
Meal1-1c egg whites/1 slice non fat cheese/6 slices turkey bacon/2 slices Ezekiel toast
Meal2- 5oz chicken breast/150g rice/10g Macadamia oil
Meal3- 5oz chicken breast/150g rice/10g Macadamia oil
Meal4- Post WO shake + 9g glutamine
Meal5- 6oz tilapia/150g rice/mixed veg/10g Macadamia oil
Meal6- 1.5c mixed frozen barriers/1c non-fat Greek yogurt/30g oatmeal
Jon Meadows Reactive Pump Program week 5 of 12
Chest/Shoulders-Pump
Converging chest press-150x12x4sets
SS pec dip-170x15x4sets/bent over side laterals-20x20x4sets
SS DB hex press-60x10x4sets/face pulls-50x10x4sets
SS 3 way laterals-20x30x3sets/negative pushups-4x faliure
Ab Machine-90x15x3sets
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
Daily greens
15g glutamine post WO
2,000mg L-Carnitine pre-WO
1/2tsp Celtic sea salt pre WO
Notes
Felt great today! Good pump!!! Weight seems to be holding steady at 204lbs after adding in a bit more carbs last few days.
Should have TD all together tomorrow!!!! Will get pics up asap.
Nobody answered about my log. Should I start a new log Monday when the cycle begins or just keep this one going?
Pics
Weight 204.4lbs/Goal before Bulk 190-195lbs-This may change to mirror in a few more weeks?
Food-2365cals/244c/244p/46f
Meal1-1c egg whites/1 slice non fat cheese/6 slices turkey bacon/2 slices Ezekiel toast
Meal2- 5oz chicken breast/150g rice/10g Macadamia oil
Meal3- 5oz chicken breast/150g rice/10g Macadamia oil
Meal4- Post WO shake + 9g glutamine
Meal5- 6oz tilapia/150g rice/mixed veg/10g Macadamia oil
Meal6- 1.5c mixed frozen barriers/1c non-fat Greek yogurt/30g oatmeal
Jon Meadows Reactive Pump Program week 5 of 12
Chest/Shoulders-Pump
Converging chest press-150x12x4sets
SS pec dip-170x15x4sets/bent over side laterals-20x20x4sets
SS DB hex press-60x10x4sets/face pulls-50x10x4sets
SS 3 way laterals-20x30x3sets/negative pushups-4x faliure
Ab Machine-90x15x3sets
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
Daily greens
15g glutamine post WO
2,000mg L-Carnitine pre-WO
1/2tsp Celtic sea salt pre WO
Notes
Felt great today! Good pump!!! Weight seems to be holding steady at 204lbs after adding in a bit more carbs last few days.
Should have TD all together tomorrow!!!! Will get pics up asap.
Nobody answered about my log. Should I start a new log Monday when the cycle begins or just keep this one going?
Pics
@s.gentz you look visibly bigger and thicker
your LEGS quads popping!
its a fact that you're growing
thats fish right in the meal? looks spicy
and the answer my bad i was writing the next article so didnt get to this man, i was prepping the new cycles ebook for irongorillas our ebook site
please start a NEW log when the cycle begins, thats crucial to split so we can follow properly
Ok. This log will close out after this weekend and I’ll start a new log for the bulk.
@s.gentz looking forward to it
and btw if you can PUMP up and do a shirt off pic to start the next log would be HOT, this will be the starting before
be on the lookout for the next ebook we releasing bro
I’d say you can. Man you’re gonna be a fuckin beast
4/19/2024 47weeks out-Might be longer if I do Detroit Pro instead of Mr. Buffalo-TBD
Weight 204.4lbs/Goal before Bulk 190-195lbs-This may change to mirror in a few more weeks?
Food-2279cals/252c/263p/24f
Meal1-1c egg whites/1 slice non fat cheese/6 slices turkey bacon/2 slices Ezekiel toast
Meal2- 5oz chicken breast/150g rice
Meal3- 5oz chicken breast/150g rice
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/30g oatmeal
Jon Meadows Reactive Pump Program week 5 of 12
Arms
SS-V bar pushdown 80x15x4sets/BB curl-60x8x4sets plus 10m partials after each set
SS- DB Hammer curls-25x8/30x8/35x8/40x8 plus 2 drops/DB kickbacks 25x10x4sets
SS- DB lying single arm cross body extension 20x15x4sets/Preacher curl-50x10x4sets plus reverse grips to failure after each set
Extra work-Cable curls 20x12x2sets times three
Ab machine-90x15x3sets
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
Daily greens
15g glutamine post WO
2,000mg L-Carnitine pre-WO
1/2tsp Celtic sea salt pre WO
Notes
Today will wrap up this log. Overall I had success. Started the cutting cycle in late November at 223lbs. Cut down to just over 198lbs at the end of February. Cycle ended at that point and I started the recomp phase. Recomp started at 200lbs when i got back from vacation. Ate approx 2000-1
2100 cals daily and trained very hard. Protien stayed around 250g, carbs around 200 and fats around 35. Dropped a little more fat and brought weight up to 204. Thats where I currently sit. One week ago i added in 300 cals in prep to start the bulk.
New cycle will begin on Monday. It will consist of test, deca, HGH and IGF1-LR3. Anadrol will be added in once lifts start to stall. Will be very diligent on diet and will try to put on as much lean tissue as I can between now and October. I haven't decided on training plan yet but I will follow the John Meadows plan I am currenty on for another 6 weeks then move on. His training style seems to suite me so I will prob use another one of his plans.
October I will take 8-10 weeks to clear out and prepare for prep. I haven't decided which show I will do yet so starting prep will depend on that. I'm looking at either Mr. Buffalo in early April, Detroit pro in late April or NPC Western NY Championships in June. Will do an 18-20 week prep. Last year I only gave myself 12 weeks and I had to diet pretty hard and didn't have the look I think I can on stage.
Thanks everyone for their support on this log!!!
Weight 204.4lbs/Goal before Bulk 190-195lbs-This may change to mirror in a few more weeks?
Food-2279cals/252c/263p/24f
Meal1-1c egg whites/1 slice non fat cheese/6 slices turkey bacon/2 slices Ezekiel toast
Meal2- 5oz chicken breast/150g rice
Meal3- 5oz chicken breast/150g rice
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/30g oatmeal
Jon Meadows Reactive Pump Program week 5 of 12
Arms
SS-V bar pushdown 80x15x4sets/BB curl-60x8x4sets plus 10m partials after each set
SS- DB Hammer curls-25x8/30x8/35x8/40x8 plus 2 drops/DB kickbacks 25x10x4sets
SS- DB lying single arm cross body extension 20x15x4sets/Preacher curl-50x10x4sets plus reverse grips to failure after each set
Extra work-Cable curls 20x12x2sets times three
Ab machine-90x15x3sets
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
Daily greens
15g glutamine post WO
2,000mg L-Carnitine pre-WO
1/2tsp Celtic sea salt pre WO
Notes
Today will wrap up this log. Overall I had success. Started the cutting cycle in late November at 223lbs. Cut down to just over 198lbs at the end of February. Cycle ended at that point and I started the recomp phase. Recomp started at 200lbs when i got back from vacation. Ate approx 2000-1
2100 cals daily and trained very hard. Protien stayed around 250g, carbs around 200 and fats around 35. Dropped a little more fat and brought weight up to 204. Thats where I currently sit. One week ago i added in 300 cals in prep to start the bulk.
New cycle will begin on Monday. It will consist of test, deca, HGH and IGF1-LR3. Anadrol will be added in once lifts start to stall. Will be very diligent on diet and will try to put on as much lean tissue as I can between now and October. I haven't decided on training plan yet but I will follow the John Meadows plan I am currenty on for another 6 weeks then move on. His training style seems to suite me so I will prob use another one of his plans.
October I will take 8-10 weeks to clear out and prepare for prep. I haven't decided which show I will do yet so starting prep will depend on that. I'm looking at either Mr. Buffalo in early April, Detroit pro in late April or NPC Western NY Championships in June. Will do an 18-20 week prep. Last year I only gave myself 12 weeks and I had to diet pretty hard and didn't have the look I think I can on stage.
Thanks everyone for their support on this log!!!
Great work bro!
@s.gentz I want to say that this is another log you've done amazing in bro
true champion styleon the bodybuilding show, i think you should go with Mr Buffalo that show is one of the better ones if you ask me, and 20 week prep is what you want to do maybe even 24 weeks , i know long but worth it bro
i want to see your new log with detail bro
iron brother this will be the big one I see you really getting the base for the show prep this timei want to see you take 1st !!!!! yea baby
and @s.gentz this is a close to the log right? so please do a close out photo pic post if you can bro
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