1/3/2026
Weight 216.4lbs
Food-2509Cals/278P/232C/73F
Meal1- 2 whole eggs/.5c egg whites/4 slices 647 toast
Meal2- 8oz ground turkey/200g rice
Meal3-post WO shake/bar
Meal4- 8oz ground turkey/200g rice
Meal5-1.5c cottage cheese/pineapple chunks/20g dark chocolate chips
RP Hypertrophy-8 week high volume upper focus
Machine press-120x12x6sets
SS
Pec deck-160x12x6sets
Machine crunch
SS
DB shrug-70x12x6sets
Face pull-50x12x6sets
Leg extensions-120x12x6sets
Lying leg curl-100x12x6sets
Cardio
15min incline treadmill post WO
Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus
15mg Iron
600mg Tongkat Ali
840mg Renafood kidney support
1000mg Niacin
Digestive enzymes
Notes
First week of high volume down. Think I have the weights correct for the rep/set scheme i’m shooting for.
Thechickenpound
10%off discount at checkout: sgentz10