S.Gentz training log-RP Hypertrophy

Let’s fuckin go baby!
1000012391

2 Likes

10/28/2024
Weight 207lbs
Food-2613cals/240P/255C/69F
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
25g carb intra not in totals
Meal4-Shake post WO
Meal5-1c egg white/1 slice no fat cheese/80g oatmeal
Meal6- 225g 2% greek yogurt/20g oatmeal/mixed berries

Upper-RP Hypertrophy 6 week build
All sets are working sets
Smith bench-225x10x2sets
Cable fly-60x10x2sets
EZ bar OH tricep extension-60x12x2sets
Three way raise-20x30x3sets
DB preacher curls-30x12x3sets

Cardio
40 post WO treadmill

Supps/Meds
12g fish oil daily
15g 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 upper/lower build plan. Never tried this before. I’ll see how the week goes and decide if i like it. Today was good. Massive pump in all groups worked.

Pics
None today

4 Likes

10/29/2024
Weight 206.5lbs
Food-2613cals/240P/255C/69F
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
25g carb intra not in totals
Meal4-Shake post WO
Meal5-1c egg white/1 slice no fat cheese/80g oatmeal
Meal6- 225g 2% greek yogurt/20g oatmeal/mixed berries

Lower1-RP Hypertrophy 6 week build
All sets are working sets
Stiff leg deads-225x7x2/225x4
Arsenal squat-360x8x3sets
Standing calve-200x30x2sets

Cardio
20 post WO treadmill

Supps/Meds
12g fish oil daily
15g 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
Haven’t done any squatting or deadlifting in quite some time. Completely buried myself!! May switch the stiffies for RDL. We will see. Could barely get in my truck after training!!

Pics
None today

3 Likes

10/30/2024
Weight 204.3lbs
Food-2613cals/240P/255C/69F
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
25g carb intra not in totals
Meal4-Shake post WO
Meal5-1c egg white/1 slice no fat cheese/80g oatmeal
Meal6- 225g 2% greek yogurt/20g oatmeal/mixed berries

Upper-RP Hypertrophy 6 week build
All sets are working sets
Lat pull-150x12x3sets
Narrow lat pull-140x12x3sets
Cable pullover-120x12x3sets
BB curl-70x12x3sets
Prime cable curl-40x10x3sets

Cardio
20 post WO treadmill

Supps/Meds
12g fish oil daily
15g 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
Only three WO’s in but liking this split so far.

Pics
None today

3 Likes

10/31/2024
Weight 206.5lbs
Food-2613cals/240P/255C/69F
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
25g carb intra not in totals
Meal4-Shake post WO
Meal5-1c egg white/1 slice no fat cheese/80g oatmeal
Meal6- 225g 2% greek yogurt/20g oatmeal/mixed berries

Upper-RP Hypertrophy 6 week build
All sets are working sets
Smith incline bench-185x8x3sets
Hammer converging press-180x10x2sets
JM Press-135x10x2sets
Cross cable tricep ext-17.5x12x2sets
Machine reverse fly-145x12x3sets
Lying DB curl-30x10x3sets

Cardio
20 post WO treadmill

Supps/Meds
12g fish oil daily
15g 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
Still liking the split. Great WO today.

Pics
None today

3 Likes