Frosted strawberry milkshake. First time i’ve had it. Usually go for frosted strawberry but selection was limited today. Was either that or smores. 
1 Like
Pop tarts are awesome pre WO
I used to eat an entire box on competition days. Typically 2 before each event. It’s like rocket fuel, haha.
Was either that or smores.
HOW DARE YOU SIR!
Of course, it’s a question of if you eat them warm on not. Cold Smores is an abomination.
Blueberry was always my default for competition, simply because that was what I ate at my first powrlifting meet and it became tradition. But in my youth, my favorite flavor was brown sugar and cinnamon.
1 Like
Cold on the way to the gym.
I’ve never tried blueberry. Maybe monday i’ll summon some @T3hPwnisher mojo and crush two if them.
I like the brown sugar as well but strawberry is my first choice.
2 Likes
Who knew we would have something in common.
1 Like
I mean, we’re also both awesome, so we have that going for us.
2 Likes
Strong point. But I think it’s the pop tart thing that really brings us together.
2 Likes
I would wait. At our age it’s a risk and with the surgery what’s the harm in waiting. I haven’t benched in over a year because every time I build a decent one I get shoulder injuries that last months when I try to PR. Heavy dumbbells are a much safer bet so that’s what I use. For your goal… make sure wife is taken care of then rock n roll.
5 Likes
Yeah I agree. I’ll have a couple more opportunities later in the build. I may just see how I feel Monday and hit 320 or so.
Calculator has me at 365 which make me a bit nervous.
I agree about the dumbbells. Def safer.
2 Likes
Don’t blame you! I always wanted a big bench and I look built for it but it was never my strong suit and my shoulders are beat to shit. I’d love to hear you report back a success!
1 Like
I was chasing three plates for years. Every time I would get close I would have shoulder issues. I was prob reaching and being stupid. Last couple years I have slowed it down and did the prescribed progressions and rarely went above what I was supposed to be doing. That def helped mitigate shoulder issues. They still come up but usually go away pretty quickly.
Im def gonna shoot for a PR on Monday as even adding 10lbs to this weeks press will get me there. I’ll see how I feel and don’t let ego get I the way.
2 Likes
10/16/2025
Weight 213.5bs
Food-2879Cals/273P/3306C/73F
Meal1- 4whole eggs/1 slice no fat cheese/5 slices 647 toast
Meal2- 8oz chicken breast/250g rice
Intra-carb drink
Meal3- Shake/banana post WO
Meal4- 6whole eggs/6 slices 647 toast
Meal5-1.5c cottage cheese/blueberries
RP Hypertrophy
Lat Pull-200x9x3sets
Narrow lat pull-200x9x3sets
HS single arm high row-155x9x3sets
HS single arm row-190x11x3sets
Cable pullover-130x13x3sets
Back hyper machine-230x10x2sets
Cardio
15min 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
200mg DHEA
100mg Ashwagandha
10mg Pregnenolone
6mg Boron
15mg Iron
Notes
Thechickenpound
10%off discount at checkout: sgentz10
4 Likes
10/16/2025
Weight 215.5bs
Food-2245Cals/226P/228C/57F
Meal1- 4whole eggs/1 slice no fat cheese/5 slices 647 toast
Meal2- 8oz chicken breast/250g rice
Meal4- 8oz chicken breast/250g rice
Meal5-1.5c cottage cheese/blueberries
RP Hypertrophy
Rest Day!
Cardio
No cardio today!
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
200mg DHEA
100mg Ashwagandha
10mg Pregnenolone
6mg Boron
15mg Iron
Notes
PR bench attempt monday. Not going for a 1rm PR as my wife is having surgery tuesday and I can’t risk getting injured. I’m only 5lbs off my current bech PR though so adding 10lbs to set a new PR is in the cards.
Monday also start a deload week.
Have a great weekend everyone!!!
Thechickenpound
10%off discount at checkout: sgentz10
7 Likes
10/19/2025
Weight 214.5bs
Food-?
Meal1- 4whole eggs/1 slice no fat cheese/5 slices 647 toast
Pre WO- 2 blueberry pop tarts
Post WO-Shake/banana
Meal2- 8oz chicken breast/250g rice
Meal3- Prob pizza/wings-wifes choice as her last meal allowed prior to surgery.
Meal4- 1.5c cottage cheese/30g dark chocolate
RP Hypertrophy Deload Week
Flat bench-135x12/225x6/275x3/300x1/315x1/325x1/135x10
Converiging press-140x8x2
Pec deck-145x8x2
Pushups-BWx10x2
Reverse pec deck-145x8x2
Three way raise-15x30x2
Machine abs-120x15x2
Cardio
15min 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
200mg DHEA
100mg Ashwagandha
10mg Pregnenolone
6mg Boron
15mg Iron
Digestive Enzymes
Notes
Monday became sunday due to weekly obligations. Day1 of deload today. Bench PR of 325x1. Felt pretty heavy. Moved really slow from midway to top. No spotter.1rm calc had me at 365x1. Honestly the way 325lbs felt I think 365 wasn’t gonna happen. Only caveat here is that I trained in the AM with only one meal and 2 pop tarts in the system. I’ll up this 1rm attempt later in this build. Today is just too close to my wife’s surgery to mess around and get injured.
Thechickenpound
10%off discount at checkout: sgentz10
8 Likes
And you can have them as long as you only eat fat-free cheese. #health 
4 Likes
Pretty sure I read that in a research article somewhere. 
3 Likes
It’s all about ratios. 7 no fat cheeses slices to 2 pop tarts!!! 
#macrodistribution #poptartcycling
4 Likes
10/20/2025
Weight 216.2bs
Food-2335Cals/245P/237C/71F
Meal1- 4whole eggs/1 slice no fat cheese/5 slices 647 toast
Meal2- 8oz chicken breast/250g rice
Meal4- 4whole eggs/1 slice no fat cheese/5 slices 647 toast
Meal5-1.5c cottage cheese/blueberries
RP Hypertrophy-Deload
Rope hammers-100x15x2
Rope extensions-100x15x2
BB curl-60x15x2
Machine pushdown-210x15x2
DB curl-35x10x1
Cable single arm overhead extension-15x15x1
Reverse curl-60x15x2
Machine cruch-110x15x2
Cardio
15min post WO incline 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
200mg DHEA
100mg Ashwagandha
10mg Pregnenolone
6mg Boron
15mg Iron
Digestive enzymes
Notes
Thechickenpound
10%off discount at checkout: sgentz10
7 Likes
10/26/2025
Weight 216.5bs
Food-2868Cals/288P/302C/71F
Meal1- 4whole eggs/1 slice no fat cheese/5 slices 647 toast
Meal2- 8oz chicken breast/250g rice
Intra WO-25g carb drink
Post WO-Shake/Banana
Meal4- 8oz chicken breast/250g rice
Meal5-1.5c cottage cheese/blueberries
RP Hypertrophy-Block 2-5 week arm focus
HS incline press-295x6x2sets plus back off
Converging chest press-180x8x2sets
Pec deck-190x8x2sets
Pushups-BWx15x2sets
Plate raise-25x15x3sets
Reverse pec deck-145x12x3sets
Three way raises-20x30x3sets
Machine abs-110x15x3sets
Cardio
15min post WO incline 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
200mg DHEA
100mg Ashwagandha
10mg Pregnenolone
6mg Boron
15mg Iron
Digestive enzymes
Notes
Ok, i’m back. Felt great to get back at it. Deload weeks are always a mind fuck.
Wifes surgery went well. This was the first day since surgery day I have left her alone for more than an hour. Shei’s feeling a lot better. Able to do a little more each day.
Thechickenpound
10%off discount at checkout: sgentz10
9 Likes
10/27/2025
Weight 217.9bs
Food-2764Cals/287P/274C/71F
Meal1- 4whole eggs/1 slice no fat cheese/5 slices 647 toast
Meal2- 8oz chicken breast/250g rice
Intra WO-25g carb drink
Post WO-Shake/Banana
Meal4- 8oz chicken breast/250g rice
Meal5-1.5c cottage cheese/blueberries
RP Hypertrophy-Block 2-5 week arm focus
Rope hammers-100x12x3sets
Rope extensions-100x12x3sets
BB curl-80x12x3sets
V handle pushdown-80x10x3sets
Alternating DB curl-40x8x3sets
Single arm cable extension-20x12x3sets
Reverse curl-70x15x3sets
Machine abs-110x15x3sets
Cardio
15min post WO incline 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
200mg DHEA
100mg Ashwagandha
10mg Pregnenolone
6mg Boron
15mg Iron
Digestive enzymes
Notes
Got shoulder MRI results back. Could be better but could be much worse. We will see what the doc says. Any comments are certainly welcome. Results below
TECHNIQUE:
Multisequence multiplanar images of the right shoulder were obtained without contrast.
FINDINGS:
Supraspinatus Tendon: High-grade partial-thickness undersurface tear. Tear extends to the myotendinous junction.
Infraspinatus Tendon: Intact.
Subscapularis Tendon: Intact.
Teres Minor Tendon: Intact.
Long Head Biceps Tendon: Intact.
Rotator Cuff Muscles: No atrophy.
Labrum: Degenerated and torn, particularly the superior portion.
Glenohumeral Articular Cartilage: Thinned.
Acromioclavicular Joint: Moderate hypertrophy. Mild impression on the subacromial space.
Bones: Degenerative marrow changes. No acute osseous abnormalities.
Fluid: Small amount of joint fluid. No bursal collections.
Thechickenpound
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5 Likes
10/28/2025
Weight 219.4bs
Food-2868Cals/288P/302C/71F
Meal1- 4whole eggs/1 slice no fat cheese/5 slices 647 toast
Meal2- 8oz chicken breast/250g rice
Intra WO-25g carb drink
Post WO-Shake/Banana
Meal4- 8oz chicken breast/250g rice
Meal5-1.5c cottage cheese/blueberries
RP Hypertrophy-Block 2-5 week arm focus
Lying leg curls-140x8x2sets
Leg extensions-200x10x2sets
Cybex squat press-630x6x2sets
BB RDL-185x8x2sets
Seated calves-90x15x2sets
Cardio
15min post WO incline 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
200mg DHEA
100mg Ashwagandha
10mg Pregnenolone
6mg Boron
15mg Iron
Digestive enzymes
Notes
Solid leg day today. Went a little light on the RDL’s to get used to the movement again. Haven’t done them since last year.
Thechickenpound
10%off discount at checkout: sgentz10
3 Likes