s.gentz
February 4, 2025, 9:05pm
383
2/4/2025
Weight 207.9lbs
Food-2441cals/269P/244C/38F
Meal1- 1/2c egg whites/2whole eggs/1 slice no fat cheese/4 slices Ezekiel toast
Meal2- 4oz chicken breast/1c rice/1c broccoli
Meal3- 4oz chicken breast/1c rice/1c broccoli
Meal4- 8oz chicken meatballs/120g egg noodles
Meal5- Shake
RP Hypertrophy 6 week back/bicep focus
Rest Day
Cardio
Rest
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
Notes
As predicted the stairs suck today!!!
5 Likes
s.gentz
February 5, 2025, 9:59pm
384
2/5/2025
Weight 209lbs
Food-2493cals/284P/207C/52F
Meal1- 1/2c egg whites/4whole eggs/1 slice no fat cheese/4 slices Ezekiel toast/6 slices turkey bacon
Meal2- 4oz chicken breast/1c rice/1c broccoli
Meal3- 4oz chicken breast/1c rice/1c broccoli
Meal5- Shake post WO
Meal4- 8oz chicken meatballs/120g egg noodles
RP Hypertrophy 6 week back/bicep focus
Lat pull-170x13x3sets
Narrow lat pull-160x13x3sets
Arsenal chest supported row-50x15x2sets
Alternating bicep curls-35x15x3sets
Reverse ez bar curl-40x15x3sets
Tricep pushdown machine-195x15x3sets
Tricep extension machine-90x15x3sets
EZBar preacher curl-50x15x3sets
hanging leg raise-15x3sets
Cardio
20min 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
Notes
Great back/arm day today. Felt strong on all movements!
4 Likes
s.gentz
February 6, 2025, 10:16pm
385
2/6/2025
Weight 208.8lbs
Food-2493cals/284P/207C/52F
Meal1- 1/2c egg whites/4whole eggs/1 slice no fat cheese/4 slices Ezekiel toast/6 slices turkey bacon
Meal2- 4oz chicken breast/1c rice/1c broccoli
Meal3- 4oz chicken breast/1c rice/1c broccoli
Meal5- Shake post WO
Meal4- 8oz chicken meatballs/120g egg noodles
RP Hypertrophy 6 week back/bicep focus
Prime cable curl-20x15x4sets
EZbar curl-70x17x4sets
Reverse grip EZbar curl-40x15x4sets
Machine reverse fly-155x15x2sets
Tricep extension machine-95x15x3sets
Cross body extensions-15x18x2sets
Machine abs-100x15x3sets
Cardio
20min 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
Notes
Another good arm day. Hope these fuckers are growing!!! Weights/reps still going up after 4 weeks on this plan.
5 Likes
s.gentz
February 7, 2025, 10:26pm
386
2/7/2025
Weight 209lbs
Food-2493cals/284P/207C/52F
Meal1- 1/2c egg whites/4whole eggs/1 slice no fat cheese/4 slices Ezekiel toast/6 slices turkey bacon
Meal2- 4oz chicken breast/1c rice/1c broccoli
Meal3- 4oz chicken breast/1c rice/1c broccoli
Meal5- Shake post WO
Meal4- 8oz chicken meatballs/120g egg noodles
RP Hypertrophy 6 week back/bicep focus
Smith flat bench-245x9x3sets
Converging chest press-145x11x3sets
Pec dec-165x15x3sets
SS pushups/plate raise-BWx20/25x15x3sets
Rope extension-55x15x3sets
Three way raise-20x30x3sets
Cardio
20min incline treadmill post WO
25min vigorous love making 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
Notes
Worked out at Mrs. S.gentzās gym today. Always like training with her.
6 Likes
s.gentz
February 9, 2025, 11:35am
387
2/8/2025
Weight 209lbs
Food-2293cals/232P/207C/52F
Meal1- 1/2c egg whites/4whole eggs/1 slice no fat cheese/4 slices Ezekiel toast/6 slices turkey bacon
Meal2- 4oz chicken breast/1c rice/1c broccoli
Meal3- 4oz chicken breast/1c rice/1c broccoli
Meal4- 8oz chicken meatballs/120g egg noodles
RP Hypertrophy 6 week back/bicep focus
Rest day
Cardio
Rest day
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
Notes
Rest Day
5 Likes
s.gentz
February 9, 2025, 7:21pm
388
2/9/2025
Weight 208.8lbs
Food-?
Meal1- 1/2c egg whites/4whole eggs/1 slice no fat cheese/4 slices Ezekiel toast/6 slices turkey bacon
Meal2- 4oz chicken breast/1c rice/1c broccoli
Meal3- Shake post WO
Meal4- 4oz chicken meatballs/60g egg noodles
Meal5- 2 slices GF pizza/12 chicken wings
RP Hypertrophy 6 week back/bicep focus
Cable pullover-150x16x3sets
BB bent over row-195x10x195x9/185x10
HS high row-147.5x11x2sets
BB curl-60x16x3sets
Reverse EZbar curl-40x16x3sets
Rope hammers-35x16x3sets
close grip ezbar preacher-50x15x3sets
Cardio
20min 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
Notes
Back a little sore today. Think I strained it a bit yesterday moving some gym equipment. Bent overs didnāt feel great. Backed off a little.
4 Likes
s.gentz
February 10, 2025, 11:22pm
389
Weight 209lbs
Food-2493cals/284P/207C/52F
Meal1- 1/2c egg whites/4whole eggs/1 slice no fat cheese/2 slices Ezekiel toast/6 slices turkey bacon
Meal2- 4oz chicken breast/1c rice/1c broccoli
Meal3- 4oz chicken breast/1c rice/1c broccoli
Meal4- Shake post WO
Meal5- 8oz chicken meatballs/100g egg noodles
RP Hypertrophy 6 week back/bicep focus
Seated cable row-140x12x3sets
Machine preacher-85x9x3sets
Cable curl-25x14x3sets
Incline DB curl-25x14x3sets
DB skull cruaher-25x17x3sets
Machine extension-95x15x2sets
Close grip ezbar preacher-50x17x3sets
Hanging leg raises-15x3sets
Cardio
20min 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
5 Likes
s.gentz
February 11, 2025, 10:39pm
390
2/11/2025
Weight 209.4lbs
Food-2493cals/284P/207C/52F
Meal1- 1/2c egg whites/4whole eggs/1 slice no fat cheese/2 slices Ezekiel toast/6 slices turkey bacon
Meal2- 4oz chicken breast/1c rice/1c broccoli
Meal3- 4oz chicken breast/1c rice/1c broccoli
Meal4- Shake post WO
Meal5- 8oz chicken meatballs/100g egg noodles
RP Hypertrophy 6 week back/bicep focus
Seated leg curls-130x15x5sets
Glute kicks-150x15x4sets
Leg extensions-150x15x5sets
Arsenal calves-200x30x3sets
Cardio
40min 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
Notes
Was not feeling heavy weights today so changed it up a bit.
Little extra cardio with friend post WO.
4 Likes
s.gentz
February 12, 2025, 10:22pm
391
2/12/2025
Weight 209.8lbs
Food-2095cals/216P/169C/59F
Meal1- 1/2c egg whites/4whole eggs/1 slice no fat cheese/2 slices Ezekiel toast/6 slices turkey bacon
Meal2- 4oz chicken breast/1c rice/1c broccoli
Meal3- 4oz chicken breast/1c rice/1c broccoli
Meal4-1/2c egg whites/4whole eggs/1 slice no fat cheese/2 slices Ezekiel toast/6 slices turkey bacon
RP Hypertrophy 6 week back/bicep focus
Rest Day
Cardio
Rest
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
Notes
Rest
4 Likes
s.gentz
February 14, 2025, 12:23am
392
2/13/2025
Weight 208.8lbs
Food-?
Meal1- 1/2c egg whites/4whole eggs/1 slice no fat cheese/2 slices Ezekiel toast/6 slices turkey bacon
Meal2- 4oz chicken breast/1c rice/1c broccoli
Meal3- 4oz chicken breast/1c rice/1c broccoli
Meal4-14oz NY Strip/baked potato/salad/garlic bread
RP Hypertrophy 6 week back/bicep focus
Lat pull-170x14x3sets
Narrow lat pull-160x14x3sets
Arsenal chest supported row-50x16x2sets
Alternating DB curl-35x16x3/20xfail
Machine pushdown-200x15x3sets
Machine extension-95x15x3sets
Cardio
20min 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
Notes
Everything felt heavy today.
Had to eat meal3 early so 3 hours passed until WO. Should have grabbed a snack pre WO.
5 Likes
s.gentz
February 14, 2025, 10:00pm
393
2/14/2025
Weight 207.9lbs
Food-2405casl/263P/201C/58F
Meal1- 1/2c egg whites/4whole eggs/1 slice no fat cheese/2 slices Ezekiel toast/6 slices turkey bacon
Meal2- 4oz chicken breast/1c rice/1c broccoli
Meal3- 4oz chicken breast/1c rice/1c broccoli
Meal4-1/2c egg whites/2whole eggs/1 slice no fat cheese/4 slices Ezekiel toast
Meal5-Shake
RP Hypertrophy 6 week back/bicep focus
Cable curls-20x16x4sets
EZbar curl-70x18x4sets
Reverse EZbar curl-40x15x4sets
Reverse pec deck-160x15x3sets
Machine tricep extension-100x14x3sets
Machine Tricep pushdown-200x15x3sets
Cardio
20min 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
Notes
Decent arm pump today. Glad tomorrow is the last day before the deload. Feeling a little beat up.
Think the diet will change starting next week. Starting a fat loss phase.
5 Likes