5/20/2025
Weight 199lbs
Food-2143cals/249P/178C/40F
Meal1- 2whole eggs/.5c egg whites/1 slice no fat cheese/4 slices Ezekiel toast
Meal2- 8oz chicken breast/200g rice
Meal3- Shake post WO
Meal4- 8oz chicken breast/200g rice/kimchi
RP Hypertrophy
Cybex squat press-270x5x5x4sets
Lying leg curls-110x15x4sets
Seated calves-90x15x4sets
Arsenal leg extension-70x12x4sets
Cardio
30min post WO treadmill
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
Kept it relatively light today. Lower weight and very little rest between sets.
Thechickenpound
10%off discount at checkout: sgentz10
4 Likes
5/203/2025
Weight 198.4lbs
Food-1983cals/237P/178C/38F
Meal1- 2whole eggs/.5c egg whites/1 slice no fat cheese/4 slices 647 toast
Meal2- 8oz chicken breast/200g rice
Meal3- Shake post WO
Meal4- 8oz chicken breast/200g rice/kimchi
RP Hypertrophy
Cable curl-70x15x4sets
Rope extension-70x15x4sets
BB curl-60x15x4sets
Reverse EZbar curl-40x15x4sets
V handle pressdown-50x15x4sets
Seated incline DB curl-15x15x4sets
Pressdown machine-180x15x4sets
Tricep extension machine-95x15x4sets
Preacher curl-40xfailureX4sets
Hanging leg raises-15x4sets
Cardio
30min post WO treadmill
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
Thechickenpound
10%off discount at checkout: sgentz10
5 Likes
5/24/2025
Weight 199bs
Food-?
Meal1- 2whole eggs/.5c egg whites/1 slice no fat cheese/4 slices 647 toast
Meal2- 8oz ground turkey/200g rice
Meal3- 8oz chicken thigh/200g rice/kimchi
Night snack-Rice cakes/peanut butter
RP Hypertrophy
single arm Lat pull-12x4sets
Cable pullover-15x4sets
Standing srow-12x4sets
Hanging leg raises
Cardio
30min post WO treadmill
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
WWent to my wifes gym today and all the machines are different so really didn’t keep track of how much weight I was using just found what worked for the rep range.
Thechickenpound
10%off discount at checkout: sgentz10
6 Likes
5/26/2025
Weight 200lbs
Food-1983cals/237P/178C/38F
Meal1- 2whole eggs/.5c egg whites/1 slice no fat cheese/4 slices 647 toast
Meal2- 8oz chicken breast/200g rice
Meal3- Shake post WO
Meal4-8oz chicken breast/200g rice/kimchi
RP Hypertrophy
Flat bench-225x10x4sets
LF Converging press-`130x12x4sets
Pec deck-130x15x4sets
Pushups-15x4sets
Reverse pec deck-130x15x4sets
Ab Machine-100x15x4sets
3-way raise-15x30x4sets
Leg raises-15x4sets
Cardio
30min post WO treadmill
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 week.
Thechickenpound
10%off discount at checkout: sgentz10
8 Likes
5/27/2025
Weight 200.2bs
Food-1983cals/237P/178C/38F
Meal1- 2whole eggs/.5c egg whites/1 slice no fat cheese/4 slices 647 toast
Meal2- 8oz chicken breast/200g rice/kimchi
Meal3- Shake post WO
Meal4- 8oz chicken breast/200g rice/kimchi
RP Hypertrophy
Cable curl-70x15x4sets
Rope extension-70x15x4sets
BB curl-60x15x4sets
Reverse EZbar curl-40x15x4sets
V handle pressdown-50x15x4sets
Seated incline DB curl-15x15x4sets
Pressdown machine-180x15x4sets
Tricep extension machine-95x15x4sets
Preacher curl-40xfailureX4sets
Hanging leg raises-15x4sets
Cardio
30min post WO treadmill
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
Thechickenpound
10%off discount at checkout: sgentz10
7 Likes
5/28/2025
Weight 196.9bs
Food-1983cals/237P/178C/38F
Meal1- 2whole eggs/.5c egg whites/1 slice no fat cheese/4 slices 647 toast
Meal2- 8oz chicken breast/200g rice/kimchi
Meal3- Shake post WO
Meal4- 8oz chicken breast/200g rice/kimchi
RP Hypertrophy
Glute kick machine-130x15x4sets
Seated leg curl-100x15x4sets
Seated calves-90x15x4sets
Leg extension-100x15x4sets
Cardio
30min post WO treadmill
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
Took it a bit easier today. Lighter weights, 30sec rest between sets. Sleep sucked last night.
Thechickenpound
10%off discount at checkout: sgentz10
6 Likes
5/29/2025
Weight 197bs
Food-1983cals/237P/178C/38F
Meal1- 2whole eggs/.5c egg whites/1 slice no fat cheese/4 slices 647 toast
Meal2- 8oz chicken breast/200g rice/kimchi
Meal3- Shake post WO
Meal4- 8oz chicken breast/200g rice/kimchi
RP Hypertrophy
Alternating DB curls-25x15x4sets
Tricep rope extension-50x15x4sets
Cable curls-15x15x4sets
JM press-135x15x4sets
EZbar curls-50x15x4sets
Reverse EZbar curls-40x15x4sets
Single arm cable extension-15x15x4sets
Tricep pushdown machine-180x15x4sets
Preacher curl-40xfailure x 4sets
Hanging leg raises-15x4sets
Cardio
30min post WO treadmill
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
Light weight, little rest between sets again. Great pump today!.
Thechickenpound
10%off discount at checkout: sgentz10
7 Likes
5/30/2025
Weight 197bs
Food-1983cals/237P/178C/38F
Meal1- 2whole eggs/.5c egg whites/1 slice no fat cheese/4 slices 647 toast
Meal2- 8oz chicken breast/200g rice/kimchi
Meal3- Shake post WO
Meal4- 8oz chicken breast/200g rice/kimchi
RP Hypertrophy
Lat pull-14012x4sets
Narrow lat pull-140x12x4sets
Cable pullover-100x12x4sets
Standing single arm row-95x15x4sets
Cardio
30min post WO treadmill
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 week down! Have a great weekend all!
Thechickenpound
10%off discount at checkout: sgentz10
6 Likes
5/30/2025
Weight 195.7bs
Food-1983cals/237P/178C/38F
Meal1- 2whole eggs/.5c egg whites/1 slice no fat cheese/4 slices 647 toast
Meal2- 8oz chicken breast/200g rice/kimchi
Meal3- Shake post WO
Meal4- 8oz chicken breast/200g rice/kimchi
RP Hypertrophy
Smith Bench-4sets
Converging press-4sets
Pec Deck-4sets
Reverse Pec deck-4sets
3-way raises-3sets
Hanging leg raises-3sets
Cardio
30min post WO treadmill
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
WO sucked. Everything felt hard. Sleep was crap last couple nights. Exhausted!!
Thechickenpound
10%off discount at checkout: sgentz10
4 Likes
6/3/2025
Weight 195.7bs
Food-2074cals/211P/184C/72F
Meal1- 5 whole eggs/1 slice no fat cheese/4 slices 647 toast
Meal2- 8oz chicken breast/200g rice/kimchi
Meal3- Shake post WO
Meal4- 5 whole eggs/1 slice no fat cheese/4 slices 647 toast
RP Hypertrophy
Rope hammer-70x15x4sets
Rope extensions-70x15x4sets
Alternating DB curls-35x10x4sets
Reverse EZbar curls-40x15x4sets
V handle tricep pushdown-50x15x4sets
Machine pushdown-170x15x4sets
Hanging leg raises-15x4sets
Preacher curls-50xfailure x 4 sets
Cardio
30min post WO treadmill
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
Still a bit tired today. Made it happen.
Thechickenpound
10%off discount at checkout: sgentz10
5 Likes
6/4/2025
Weight 193.7bs
Food-2019cals/219P/185C/61F
Meal1- 5 whole eggs/1 slice no fat cheese/4 slices 647 toast
Meal2- 8oz chicken breast/200g rice/kimchi
Meal3- Shake post WO
Meal4- 4 whole eggs/.25c egg whites/1 slice no fat cheese/4 slices 647 toast
RP Hypertrophy
Leg extensions-WUx3sets/130x15x4sets
Lying leg curls-WUx3sets/110x15x4sets
Standing calves-200x15x4sets
Cardio
30min post WO treadmill
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
And still tired. Not sleeping great lately for some reason ,
Thechickenpound
10%off discount at checkout: sgentz10
4 Likes
6/5/2025
Weight 191.7bs
Food-1969cals/208P/184C/62F
Meal1- 4 whole eggs/1 slice no fat cheese/4 slices 647 toast
Meal2- 8oz chicken breast/200g rice/kimchi
Meal3- Shake post WO
Meal4- 4 whole eggs/1 slice no fat cheese/4 slices 647 toast
RP Hypertrophy
Rope hammer-70x15x4sets
Rope extensions-70x15x4sets
Alternating DB curls-35x10x4sets
Reverse EZbar curls-40x15x4sets
V handle tricep pushdown-50x15x4sets
Machine pushdown-170x15x4sets
Hanging leg raises-15x4sets
Preacher curls-50xfailure x 4 sets
Cardio
30min post WO treadmill
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
Thechickenpound
10%off discount at checkout: sgentz10
6 Likes
6/6/2025
Weight 192bs
Food-?
Meal1- 4 whole eggs/1 slice no fat cheese/4 slices 647 toast
Meal2- 8oz chicken breast/200g rice/kimchi
Meal3- Shake post WO
Meal4- 2 won ton soup/2 egg rolls
RP Hypertrophy
Rope pullovers-100x15x4sets
Single standing machine row-90x15x4sets
Cardio
30min post WO treadmill
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
Exhausted today. Cut WO short. This whole week i’ve been plagued with poor sleep. Hopefully a relaxing weekend will fix me up.
Thechickenpound
10%off discount at checkout: sgentz10
7 Likes
I blame the increased fat-free cheese intake. I mean two slices per day - that’s just craziness! 
4 Likes
6/9/2025
Weight 196.6bs
Food-? Prob less than 2000cals
Meal1- 2whole eggs/.5c egg whites/1 slice no fat cheese/4 slices 647 toast
Meal2- 8oz chicken breast/200g rice/kimchi
Meal3- Shake post WO
Meal4- Chicken salad
RP Hypertrophy
HS incline press-180x12x4sets
Pec Deck-130x15x4sets
Pushups-4setsxfailure
Reverse Pec deck-130x15x4sets
LF converging press-100x12x4sets-chest was spent by this point.
3-way raises-15x30x3sets
Hanging leg raises-3sets
Cardio
30min post WO treadmill
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
Still feeling a bit run down. Almost feel like i’m on prep and 5 weeks out even though i don’t even look close. Sleep was a bit better over the weekend. Think I just had to clear my head a bit.
Thechickenpound
10%off discount at checkout: sgentz10
7 Likes
6/10/2025
Weight 194.6bs
Food-1969Cals/208P/184C/62F
Meal1- 4whole eggs/1 slice no fat cheese/4 slices 647 toast
Meal2- 8oz chicken breast/200g rice/kimchi
Meal3- Shake post WO
Meal4- 4whole eggs/1 slice no fat cheese/4 slices 647 toast
RP Hypertrophy
Rope Hammers-80x15x4sets
Rope extwnsions-80x15x4sets
Preacher curls-60x12x4sets
Reverse EZ Bar-40x15x4sets
Single arm cable extensions-20x15x4sets
Machine pushdown-170x15x4sets
Alternating hammer curls-20x15x4sets
Hanging leg raises-15x4sets
Cardio
30min post WO treadmill
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
Thechickenpound
10%off discount at checkout: sgentz10
5 Likes
6/11/2025
Weight 194.6bs
Food-1969Cals/208P/184C/62F
Meal1- 4whole eggs/1 slice no fat cheese/4 slices 647 toast
Meal2- Chipotle double chicken bowl
Meal3- Shake post WO
Meal4- Cheeseburger/fries/Caesar salad
RP Hypertrophy
Leg extensions-175x15x4sets
Single leg curls-35x15x4sets
Seated calves-90x15x4sets
Glute kicks-130x15x4sets
Machine abs-100x15x4sets
Cardio
30min post WO treadmill
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
Thechickenpound
10%off discount at checkout: sgentz10
6 Likes
Standby. On break for a bit!!
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