S.Gentz training log-RP Hypertrophy

9/26/2024
Weight 197.8lbs.
Food-2309cal/270P/251C/24F
Meal1-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz chicken breast/200g rice
Meal3-4oz chicken breast/200g rice
50g carb intra not in totals
Meal4-Shake post WO
Mael5-4oz chicken breast/200g rice
Meal6-Shake

Back-RP Hypertrophy 6 week Arm Focused
All sets are working sets
HS single arm high row-145x10x2sets’
BB bent over row-185x6x3sets
Lat pull-140x10x2sets
Narrow lat pull-120x12x2sets
Cable pullover-115x12x2sets
Standing calves-200x30x2sets

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
Ostazol/Cardazol pre WO

Notes
Getting more comfortable with the bent over BB rows. Felt good today.
All 2 set movements(except calves) will go to 3 sets next week

Pics
None Today

6 Likes

9/27/2024
Weight 198.7lbs.
Food-?
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz chicken breast/200g rice
50g carb intra not in totals
Meal3-Shake post WO
Mael4-1c egg whites/4 slices Ezekiel toast/1 slice no fat cheese
Meal5-?
Meal6- Prob a shake

Arms2-RP Hypertrophy 6 week Arm Focused
All sets are working sets
DB alternating curls-25x12x2/27.5x12/30x12
Cable EZ bar curl-90x13x2/100x12/110x10
Machine preacher-50x12/70x10x2sets
Reverse EZ bar curl-40x15x4sets
Machine tricep pusdown-190x15x3sets
Machine tricep extension-80x15x3sets
Rope pushdowns-35x13x2/35x8 plus drops
Hanging leg raises-BWx15x3sets

Cardio
20 post WO treadmill

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
Ostazol/Cardazol pre WO

Notes
Another week down!! Have a great weekend everyone!!

Pics
None Today

6 Likes

9/30/2024
Weight 200.1lbs.
Food-2245cals/257P/248C/24F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz chicken breast/200g rice
Meal3-4oz chicken breast/200g rice
50g carb intra not in totals
Meal4-Shake post WO
Meal5-4oz pork shoulder/200g potato/carrots/cabbage :smiling_face_with_tear:
Meal6- Shake

Push-RP Hypertrophy 6 week Arm Focused
All sets are working sets
DB flat press-90x10x3sets
Smith incline press-195x8/195x7/195x4 plus drop to 135xfailure
Pec deck-170x12x3sets
GS-pushups/BBshrug/plate raise-BWx15/135x15/25x15 x 3sets
Machine shoulder press-90x10/90x9
Three way raises-20x30x3sets

Cardio
20 post WO treadmill

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
Ostazol/Cardazol pre WO

Notes
Took most movements up to 3 work sets today and def felt it!!!
Shoulder press sucked. Haven’t done this in a while. Need to commit to it and improve.

Pics

6 Likes

10/1/2024
Weight 199.5lbs.
Food-2245cals/257P/248C/24F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz chicken breast/200g rice
Meal3-4oz chicken breast/200g rice
50g carb intra not in totals
Meal4-Shake post WO
Meal5-4oz chicken breast/200g rice
Meal6- Shake

Arms1-RP Hypertrophy 6 week Arm Focused
All sets are working sets
BB curl-80x10x3sets
Seated lat bench curl-25x13x2/25x15x1
Rope hammers-80x15x3sets
JM press-185x8x3sets
V handle pressdown-130x15x3sets
Rope extension-70x12x3sets
SS Machine crunch/Hammer curls-BWx15/35xfailure x 3sets each

Cardio
20 post WO treadmill

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
Ostazol/Cardazol pre WO

Notes
Able to push arms a bit more. Hopefully a sign of good things. Usually when i get in this situation i end up injured. :crossed_fingers:t3:

Pics
None today

7 Likes

10/2/2024
Weight 199.2lbs.
Food-2245cals/257P/248C/24F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz chicken breast/200g rice
Meal3-4oz chicken breast/200g rice
50g carb intra not in totals
Meal4-Shake post WO
Meal5-4oz chicken breast/200g rice
Meal6- Shake

Legs-RP Hypertrophy 6 week Arm Focused
All sets are working sets
Seated leg curl-160x10x4sets
Leg extensions-215x10x4sets
Cybex squat press-540x8x3sets
Reverse hyper-BXx17x3sets

Cardio
25 post WO treadmill

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
Ostazol/Cardazol pre WO

Notes
Felt great today. Destroyed the legs!!! Even struggled through 5 extra minutes on the mill

Pics
None today

6 Likes

10/3/2024
Weight 199.7lbs.
Food-2315cals/239P/208C/58F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz chicken breast/200g sweet potato
Meal3-4oz chicken breast/200g sweet potato
50g carb intra not in totals
Meal4-Shake post WO
Meal5-4oz chicken breast/sweet potato
Meal6- Shake

Back-RP Hypertrophy 6 week Arm Focused
All sets are working sets
HS single arm high row-150x10x3stes
BB bent over row-195x6x3sets
Lat pull-140x11x3sets
Narrow lat pull-130x10x3sets
Cable pullover-120x11x2sets
Standing calves-200x30x2sets

Cardio
20 post WO treadmill

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
Ostazol/Cardazol pre WO

Notes
Starting to enjoy the BB rows. Feeling more comfortable

Pics


7 Likes

10/4/2024
Weight 200.1lbs.
Food-2315cals/239P/208C/58F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz chicken breast/200g sweet potato
Meal3-4oz chicken breast/200g sweet potato
50g carb intra not in totals
Meal4-Shake post WO
Meal5-4oz chicken breast/sweet potato
Meal6- Shake

Arms2-RP Hypertrophy 6 week Arm Focused
All sets are working sets
Standing DB curls-30x15x4sets
Cable curl-110x10x4sets
Machine preacher-75x8x3sets
Rope tricep extension-35x15x3sets
Machine pressdown-195x15x3sets
Machine extension-75x15x3sets
SS hanging leg raise/DB hammer curls-BWx15/40xfailure x3sets

Cardio
20 post WO treadmill

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
Ostazol/Cardazol pre WO

Notes
Another week down!! Hope everyone enjoys the weekend!!

Pics
None today

4 Likes

2024 Timeline-so far
March7-206.6


April18-204lbs

May27-215lbs

**August2-207lbs

August29-200lbs

September23-199lbs

October3-199lbs

9 Likes

great evolution, nice to see them in one place.

1 Like

magnificent seven months of progress.

your shoulders

outstanding-alesha-dixon

3 Likes

Wow, very cool to see the progress laid out like that!

1 Like

10/7/2024
Weight ?lbs. Didn’t weigh in this morning
Food-2528cals/218P/241C/76F
Meal1-4 whole eggs/4 slices Ezekiel toast
Meal2- 100g oatmeal/1 cup egg whites/1 whole egg/1 slice no fat cheese
50g carb intra not in totals
Meal3-Shake post WO
Meal4-2 spicy tuna rolls/2 spicy salmon rolls

Push-RP Hypertrophy 6 week Arm Focused
All sets are working sets
Flat DB press-90x11x3sets’
Smith incline press-200x8/200x5/135x10
Pec deck-160x15x3sets
SS pushup/plate raise-BW x15/25x15 x 3sets EA
BB upright row-90x12x3sets
Reverse pec deck-115x15x3sets
Three way raises-20x30x2sets

Cardio
No time for cardio today

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
Ostazol/Cardazol pre WO

Notes
Overhead press is out. Shoulder felt like shit all week after last push day.
Feeling hungry!
Back to normal diet tomorrow

Pics
None today

4 Likes

10/8/2024
Weight 199.8lbs.
Food-2315cals/239P/208C/58F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz chicken breast/200g sweet potato
Meal3-4oz chicken breast/200g sweet potato
50g carb intra not in totals
Meal4-Shake post WO
Meal5-4oz chicken breast/200g sweet potato
Meal6- Shake

Arms1-RP Hypertrophy 6 week Arm Focused
All sets are working sets
BB curl-80x11x3sets
Seated lat bench curl-25x16x3sets
Rope hammers-82.5x15x3sets
JM press-190x8x3sets
Overhead cable extension-15x12x3sets
Rope extension-35x15x3sets
SS Machine crunch/Hammer curls-BWx15/35xfailure x 3sets each

Cardio
20 post WO treadmill

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
Ostazol/Cardazol pre WO

Notes
All felt good today. Lifts going up. Weight holding pretty steady.

Pics
None today

5 Likes

10/9/2024
Weight 199lbs.
Food-2315cals/239P/208C/58F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz chicken breast/200g sweet potato
Meal3-4oz chicken breast/200g sweet potato
50g carb intra not in totals
Meal4-Shake post WO
Meal5-4oz chicken breast/200g sweet potato
Meal6- Shake

Legs-RP Hypertrophy 6 week Arm Focused
All sets are working sets
Seated leg curls-165x10x2sets/165x9x2sets
Leg extension-220x10x4sets
Cybex squat press-590x7x3sets
Machine glute kickback-130x15x2sets
Reverse hyper-BWx18x3sets

Cardio
20 post WO treadmill

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
Ostazol/Cardazol pre WO

Notes
Great leg day. Fell apart a little on the seated but advanced all other exercises.
Not fun walking down the stairs after cardio

Pics
None today

5 Likes

10/10/2024
Weight 201lbs.
Food-2375cals/244P/222C/56F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz chicken breast/200g sweet potato
Meal3-4oz 93/7 beef/200g rice
50g carb intra not in totals
Meal4-Shake post WO
Meal5-4oz chicken breast/200g sweet potato
Meal6- Shake

Birthday Back Day-RP Hypertrophy 6 week Arm Focused
All sets are working sets
HS single arm high row- 155x10x3sets
BB bent over row-205x5x2sets/205x3/135x15
Lat pull-150x10x3sets
Close grip lat pull-140x10x3sets
Cable pullover-120x12x3sets
Standing calves-200x30x3sets

Cardio
20 post WO treadmill

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
Ostazol/Cardazol pre WO

Notes
Went a bit too heavy on the BB rows. Gonna back off next week and shoot for higher reps.

Pics
None today

6 Likes

Happy birthday

1 Like

Ty. Feeling old!!!

1 Like

10/11/2024
Weight 200.6lbs.
Food-2375cals/244P/222C/56F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz chicken breast/200g sweet potato
Meal3-4oz 93/7 beef/200g rice
50g carb intra not in totals
Meal4-Shake post WO
Meal5-4oz chicken breast/200g sweet potato
Meal6- Shake

Arms2-RP Hypertrophy 6 week Arm Focused
All sets are working sets
Single arm DB curl-30x16x3/32.5x14
Cable curl-112.5x10x4sets
Machine preacher-50x14x75x10x2sets
Rope cable extention-35x20x3sets
Machine pushdown-200x15x3sets
Machine extension-80x13x3sets
SS hanging leg raise/DB hammer curl-BWx16/40xfailure pluse 3 drops to failure

Cardio
20 post WO treadmill

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
Ostazol/Cardazol pre WO

Notes
None today>

Pics
None today

6 Likes

Happy birthday, enjoy the weekend!!

1 Like

I hope you had a great Birthday!!!

1 Like