S.Gentz training log-High Evolutionary

I’m hoping to be in the 190’s. I’ve had 2 successful growth periods since last show and I’ve def put on a fair bit of stage weight. I’ll get a better feel for where I’m at in a few weeks of diet.

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You look good. Looking forward to the end product.

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7/10/2024
Weight 218lbs.
Food-2402Cals/229c/241p/58f
Meal1-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal2- Meal prep mexican bowl
Meal3-Meal prep spicy chicken
Meal4-Post WO shake
Meal5-1c egg whites/3 slices Ezekiel toast/1 slice no fat cheese
Meal6-Shake

Chest2- John Meadows High Evolutionary
All sets are working sets

HS incline press-250x8x2sets
Arsenal pec deck-160x15x2sets
Prime cable low to high fly-40x16x2sets
Deficit pushups-BW x 15x2sets
Reverse pec deck-125x15x3sets
Prime cable curls-35x16x4sets

Cardio
20min TM post WO

Supps/Meds
12g fish oil daily
30g fiber daily on top of food fiber
5mg Cialis daily
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
15g glutamine post WO

Notes
Another week down. WO felt great today but sleep was not ideal last night so felt tired most of the day. On vacation from now until sunday. Hopefully will be rested and ready to hit it next week!! Have a great weekend everyone!!

Pics
None Today

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Enjoy! Doing anything interesting?

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We are heading to out land in the finger lakes of NY for a long weekend. Prob end up working all weekend but working in the woods is better than working at a desk!!

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Beautiful! Lucy must love it there. :slightly_smiling_face:

Have fun!

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Thanks. She does. She’s been hunting a woodchuck we named Kyle for the last few weeks. :joy:

It’ll be good for her to have a vacation.

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7/15/2024
Weight 215.2lbs.
Food-2385Cals/202c/252p/63f
Meal1-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal2- 2.5oz ground turkey/2.5oz ground beef/130g rice
Meal3-2.5oz ground turkey/2.5oz ground beef/130g rice
Intra WO drink-40g carbs(not in macro totals)
Meal4-Post WO shake
Meal5-1/2c egg whites/2whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal6-Shake

Chest1- John Meadows High Evolutionary
All sets are working sets

Flat DB press-90x12x2sets
Arsenal incline chest press-240x8/240x7
Pec Deck-160x20x3sets
Arsenal shoulder press-190x6/190x5 felt weak on this today. Think I will drop to 140lbs next week and shoot for 15reps
Bent over DB fly-25x22x2sets
Lying Y raise-15x14x2sets

Cardio
20min TM post WO

Supps/Meds
12g fish oil daily
30g fiber daily on top of food fiber- Haven’t been taking fiber. Digestion has been amazing since dropping food volume**.**
5mg Cialis daily
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
15g glutamine post WO

Notes
Back from Vaca. Done fucking around!! Back to work!! Managed to keep diet tight all weekend and dropped a couple pounds.
Think I will add an additional work set to flat DB and Incline press next week.

Pics
None Today

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7/16/2024
Weight 215.4lbs.
Food-2390Cals/203c/253p/62f
Meal1-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal2- 2.5oz ground turkey/2.5oz ground beef/130g rice
Meal3-2.5oz ground turkey/2.5oz ground beef/130g rice
Intra WO drink-40g carbs(not in macro totals)
Meal4-Post WO shake
Meal5-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal6-Shake

Back- John Meadows High Evolutionary
All sets are working sets

DB row-100x12x2sets
Seated cable row-160x10x2sets
Cable pullover-140x10x2sets
Wide grip stretch pulldown-170x10x2sets
DB lying 2 arm row-60x11x2sets
Standing calves-200x30x2sets

Cardio
20min TM post WO

Supps/Meds
12g fish oil daily
30g fiber daily on top of food fiber- Haven’t been taking fiber. Digestion has been amazing since dropping food volume**.**
5mg Cialis daily
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
15g glutamine post WO

Notes
Felt strong today. AC was down at the gym so i was sweating my ass off!!

Pics
None Today

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7/17/2024
Weight 215.2lbs.
Food-2282Cals/189c/259p/55f
Meal1-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal2- 2.5oz ground turkey/2.5oz ground beef/130g rice
Meal3-2.5oz ground turkey/2.5oz ground beef/130g rice
Intra WO drink-40g carbs(not in macro totals)
Meal4-Post WO shake
Meal5-1/2c egg whites/3 slices Ezekiel toast/1 slice no fat cheese/6 slices turkey bacon
Meal6-Shake

Legs- John Meadows High Evolutionary
All sets are working sets

Arsenal lying leg curls-60x11x3/70x8
Arsenal leg extension-90x10/90x10/90x13/100x11
Arsenal adductor-130x15x4sets
Hammer squat press-270x5x5x4sets
Ab machine-100x15x4sets

Cardio
20min TM post WO

Supps/Meds
12g fish oil daily
30g fiber daily on top of food fiber- Haven’t been taking fiber. Digestion has been amazing since dropping food volume**.**
5mg Cialis daily
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
15g glutamine post WO

Notes
Slept like crap last night. Low energy by the time i got to the gym.

Pics

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7/19/2024
Weight 213.7lbs.
Food-2282Cals/189c/259p/55f
Meal1-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal2- 2.5oz ground turkey/2.5oz ground beef/130g rice
Meal3-2.5oz ground turkey/2.5oz ground beef/130g rice
Intra WO drink-40g carbs(not in macro totals)
Meal4-Post WO shake
Meal5-1/2c egg whites/3 slices Ezekiel toast/1 slice no fat cheese/6 slices turkey bacon
Meal6-Shake

Arms- John Meadows High Evolutionary
All sets are working sets

Standing EZ bar drag curls 60x17x3sets
Concentration curls-30x12x3sets
Prime cable curl-40x17x2/40x15
Cable tricep pushdown-135x14/140x15
V handle pressdown-140x15x2sets
JM Press-155x10x3sets
Ab Machine- 110x20x2sets

Cardio
20min TM post WO

Supps/Meds
12g fish oil daily
30g fiber daily on top of food fiber- Haven’t been taking fiber. Digestion has been amazing since dropping food volume**.**
5mg Cialis daily
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
15g glutamine post WO

Notes
Nice pump today

Pics
None Today

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7/20/2024
Weight 213.6lbs.
Food-2911Cals/143c/299p/127f</b>
Meal1-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal2- 2.5oz ground turkey/2.5oz ground beef/130g rice
Meal3-2.5oz ground turkey/2.5oz ground beef/130g rice
Intra WO drink-40g carbs(not in macro totals)
Meal4-Post WO shake
Meal5-2 burger patty’s/2 non fat cheese/salad/no sugar catsup
Meal6-Shake

Chest2- John Meadows High Evolutionary
All sets are working sets

HS incline press-255x8x2/255x7
Arsenal pec deck-170x15x3sets
Low to high cable fly-40x17x2sets
Deficit pushup-BW x17/BW x14
Reverse pec deck-130x17x4sets
Cable curl-35x17x4sets

Cardio
10min stairs post WO

Supps/Meds
12g fish oil daily
30g fiber daily on top of food fiber-Fiber is back in 7/20
5mg Cialis daily
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
15g glutamine post WO

Notes
Good finish to the week. High cal day today.

Pics

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nice numbers on the incline press!

what kind of fish oil do you take?

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Thanks.
I take the vitamin shop brand. 1200mg
image

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7/21/2024
Weight 212.7lbs.
Food-?
Meal1-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal2- 2.5oz ground turkey/2.5oz ground beef/130g rice
Meal3-2.5oz ground turkey/2.5oz ground beef/130g rice
Intra WO drink-40g carbs(not in macro totals)
Meal4-Post WO shake
Meal5-Not sure yet. May go for sushi
Meal6-Shake

Chest2- John Meadows High Evolutionary
All sets are working sets

DB row-100x13x2sets
Seated cable row-160x10x2sets
Cable pullover-140x10x2sets
Wide grip stretch pulldown-140x10x2sets
Lying DB row-60x12x2sets
Standing calves-200x30x2sets

Cardio
20min TMpost WO

Supps/Meds
12g fish oil daily
30g fiber daily on top of food fiber-Fiber is back in 7/20
5mg Cialis daily
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
15g glutamine post WO

Notes
Didn’t feel great in the gym today. Sleep has been shit the last couple nights prob due to not having the AC on and being a little hotter than I would like. This will change tonight!! Back to the ice box!!!
Weight is still dropping almost daily.

Pics
None Today

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7/22/2024
Weight 212.7lbs.
Food-2023cal/198c/208p/46f
Meal1-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal2- 2.5oz ground turkey/2.5oz ground beef/130g rice
Meal3-2.5oz ground turkey/2.5oz ground beef/130g rice
Intra WO drink-40g carbs(not in macro totals)
Meal4-Post WO shake
Meal5-1c egg whites/3 slices Ezekiel toast/1 slice no fat cheese
Meal6-Shake

Arms- John Meadows High Evolutionary
All sets are working sets

Standing EZ bar drag curls-20x18x3sets
DB preacher curls-30x13x3sets
Cable curl-40x18x3sets
Cable tricep pushdown-140x15x2sets
V handle pressdown-140x15x2sets
JM Press-135x10x3sets
DB alternating curls-30x12x3sets

Cardio
20min TMpost WO

Supps/Meds
12g fish oil daily
30g fiber daily on top of food fiber-Fiber is back in 7/20
5mg Cialis daily
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
15g glutamine post WO

Notes
Last WO for a few days. Have to travel for work.

Pics
None Today

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