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

12/11/2023 11 weeks out from vacation
Weight 215lbs
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

Push1-deload
Arsenal incline press 90x15wu/140x15/180x15/230x8/BO
Incline DB fly 35x15x3
Prime seated cable press 80x15x4
Cross cable tricep extension 30x15x4
Arsenal dip 135x15x3
tricep kickbacks 35x15x3

Cardio
15min fasted AM treadmill
10min post WO stairmill

Deload this week. Feeling pretty beat up.
Did a ham/glute leg day with the wife over the weekend. Started doing 50g carbs or less on non training days which will be one or both days on the weekend. Had a giant ribeye on Saturday with some asparagus. Sunday was low carb just around training.

Saturdays leg day
seated calves 4x15
lying leg curl 3x15
booty blaster 4x20
Seated single leg curls 3x15/double leg curls to failure x1
Leg extension 3x15 single leg/double leg to failure x1
 
12/11/2023 11 weeks out from vacation
Weight 215lbs
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

Push1-deload
Arsenal incline press 90x15wu/140x15/180x15/230x8/BO
Incline DB fly 35x15x3
Prime seated cable press 80x15x4
Cross cable tricep extension 30x15x4
Arsenal dip 135x15x3
tricep kickbacks 35x15x3

Cardio
15min fasted AM treadmill
10min post WO stairmill

Deload this week. Feeling pretty beat up.
Did a ham/glute leg day with the wife over the weekend. Started doing 50g carbs or less on non training days which will be one or both days on the weekend. Had a giant ribeye on Saturday with some asparagus. Sunday was low carb just around training.

Saturdays leg day
seated calves 4x15
lying leg curl 3x15
booty blaster 4x20
Seated single leg curls 3x15/double leg curls to failure x1
Leg extension 3x15 single leg/double leg to failure x1
@s.gentz always enjoyed your high protein days, keep growing and ripping up
 
12/12/2023 11 weeks out from vacation
Weight 215.2lbs
Food-2229cals/193c/280p/23f

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- 7oz grilled chicken breast/150g rice
Meal5- 1c egg whites/2 slices Ezekiel toast

Pull1-deload
Rope pullovers 130x15/140x15/150x15
Reverse grip lat pull 130x15/140x15/150x12
Close grip lat pull 120x15/130x15/140x15
Straight bar cable curls 60x15/70x15/80x15/90x15
Standing alternating DB curls 25x15/30x15/30x15
SS rope hammers/drag curls 15x4 sets each

Cardio
15min fasted AM treadmill
20min post WO treadmill
Dropped to 4 meals. Post WO shake is out. Eating meal 4 about 45min after training.
Gonna hold it here for a while.
 
12/12/2023 11 weeks out from vacation
Weight 215.2lbs
Food-2229cals/193c/280p/23f

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- 7oz grilled chicken breast/150g rice
Meal5- 1c egg whites/2 slices Ezekiel toast

Pull1-deload
Rope pullovers 130x15/140x15/150x15
Reverse grip lat pull 130x15/140x15/150x12
Close grip lat pull 120x15/130x15/140x15
Straight bar cable curls 60x15/70x15/80x15/90x15
Standing alternating DB curls 25x15/30x15/30x15
SS rope hammers/drag curls 15x4 sets each

Cardio
15min fasted AM treadmill
20min post WO treadmill
Dropped to 4 meals. Post WO shake is out. Eating meal 4 about 45min after training.
Gonna hold it here for a while.
@s.gentz keep the cardio strong i like your tempo and protein is up, add some omega 3s i see that low bro
 
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