No target. Got about 8 more weeks build so I’ll end up where I end up. Only thing that will change plans is if I start getting too fat or my shoulder stops agreeing with what I’m doing.
Appreciate the kind words!!!
2 Likes
11/11/2025
Weight 220.4bs
Food-2934Cals/292P/317C/72F
Meal1- 4whole eggs/1 slice no fat cheese/5 slices 647 toast
Meal2- 8oz chicken breast/300g rice
pre/intra-Carb drink
Post WO-Banana/shake
Meal4- 8oz chicken breast/300g rice
Meal5-1.5c cottage cheese/blueberries/20g dark chocolate chips
RP Hypertrophy-Block 2-5 week arm focus
Rope hammers-115x10x3sets
Rope extensions-115x10x3sets
BB curl-90x9x3sets
V-handle pressdown-80x12x3sets
Alternating DB curl-40x10x3sets
Single arm cable extension-20x14x3sets
Reverse curl-70x16x3sets
Hanging leg raises-15x3sets
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
11/12/2025
Weight 221.4bs
Food-2934Cals/292P/317C/72F
Meal1- 4whole eggs/1 slice no fat cheese/5 slices 647 toast
Meal2- 8oz chicken breast/300g rice
Meal4- 8oz chicken breast/300g rice
Meal5-1.5c cottage cheese/blueberries/20g dark chocolate chips
RP Hypertrophy-Block 2-5 week arm focus
Rest
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
200mg DHEA
100mg Ashwagandha
10mg Pregnenolone
6mg Boron
15mg Iron
600mg Tongkat Ali
840mg Renafood kidney support
Digestive enzymes
Notes
Thechickenpound
10%off discount at checkout: sgentz10
4 Likes
11/13/2025
Weight 221.8bs
Food-?
Meal1- 4whole eggs/1 slice no fat cheese/5 slices 647 toast
Meal2- 8oz chicken breast/300g rice
pre/intra-Carb drink
Post WO-Banana/shake
Meal4- 10 chicken wings/2slices cauliflower crust pizza
Meal5-1.5c cottage cheese/blueberries/20g dark chocolate chips
RP Hypertrophy-Block 2-5 week arm focus
Cable pullover-110x12x3sets
Lat pull-200x8x3sets
Narrow lat pull-200x8x3sets
Seated narrow row-170x8x3sets
Arsenal chest supported row-90x6x3sets
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
600mg Tongkat Ali
840mg Renafood kidney support
Digestive enzymes
Notes
Went for MRI follow up visit. No surgery required. They are giving me a cortisone shot to get me through until this build is done and then I will give the shoulder as much break as I can while dieting back down.
Thechickenpound
10%off discount at checkout: sgentz10
8 Likes
Always good news.
2 Likes
11/14/2025
Weight 221.8bs
Food-2934Cals/292P/317C/72F
Meal1- 4whole eggs/1 slice no fat cheese/5 slices 647 toast
Meal2- 8oz chicken breast/300g rice
pre/intra-Carb drink
Post WO-Banana/shake
Meal4- 8oz chicken breast/300g rice
Meal5-1.5c cottage cheese/blueberries/20g dark chocolate chips
RP Hypertrophy-Block 2-5 week arm focus
Rope hammers-115x10x3sets
Rope extensions-115x10x3sets
Alternating DB curl-45x5x3sets
EZbar skullcrusher-80x10x3sets
Preacher hammer curl-25x10x3sets
Machine triceps pushdown-225x12x3sets
Hanging leg raises-15x3sets
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
600mg Tongkat Ali
840mg Renafood kidney support
Digestive enzymes
Notes
Thechickenpound
10%off discount at checkout: sgentz10
5 Likes
Is this the outcome you were hoping for?
Asking because I often find myself wanting the permanent solve more than the “wait and see”.
Regardless, Im glad you got answers and are moving forward with life as normal.
1 Like
It’s still torn so it will either heal on its own or it won’t. It’s def not gonna heal while I’m still lifting heavy but it’s manageable and the doc has no issue with what I’m doing.
2 Likes
11/15/2025
Weight 223.2bs
Food-?
Meal1- 4whole eggs/1 slice no fat cheese/5 slices 647 toast
pre/intra-2 pop tars/Carb drink
Post WO-shake
Meal2-Turkey sandwich/kettle chips
Meal4- 8oz braised pork/300g potato/carrots
Meal5-1.5c cottage cheese/blueberries/20g dark chocolate chips
RP Hypertrophy-Block 2-5 week arm focus
Leg extensions-215x9x3sets
Cybex squat press-680x6x3sets
Lying leg curls-150x9x2/150x8 plus 1 drop
Seated calves-50x20x3sets
BB RDL-235x5x3sets
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
600mg Tongkat Ali
840mg Renafood kidney support
Digestive enzymes
Notes
Another week down. Right at my all time high weight. See how it settels out over the next couple days. Gonna try to push for 230lbs but it’s getting harder to eat.
Thechickenpound
10%off discount at checkout: sgentz10
7 Likes
wow, great gainz! Keep it up! Hope you get to 230, you’ll be massivee
I’m back in the gym and routine after several months of touch and go with a lot going on around in life…. Now making some time and space to actually take care of me to get in shape. (too many failed attempts)
1 Like
11/17/2025
Weight 224.4bs
Food-2934Cals/292P/317C/72F
Meal1- 4whole eggs/1 slice no fat cheese/5 slices 647 toast
Meal2- 8oz chicken thigh/300g rice
pre/intra-Carb drink
Post WO-Banana/shake
Meal4- 8oz chicken thigh/300g rice
Meal5-1.5c cottage cheese/blueberries/20g dark chocolate chips
RP Hypertrophy-Block 2-5 week arm focus
HS incline press- 320x6x3sets plus BO
Incline converging press-180x12x3sets
Pex deck-200x10x3sets
Pushups-BWx15x3sets
Reverse Pec deck-160x12x3sets
Plate raise-45x10x3sets
3-way raise-15x30x3sets
Machine abs-115x15x3sets
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
600mg Tongkat Ali
840mg Renafood kidney support
Digestive enzymes
Notes
Last week before second deload.
320 moved a lot better then I though it would.
Thechickenpound
10%off discount at checkout: sgentz10
5 Likes
11/18/2025
Weight 224.4bs
Food-2934Cals/292P/317C/72F
Meal1- 4whole eggs/1 slice no fat cheese/5 slices 647 toast
Meal2- 8oz chicken thigh/300g rice
pre/intra-Carb drink
Post WO-Banana/shake
Meal4- 8oz chicken thigh/300g rice
Meal5-1.5c cottage cheese/blueberries/20g dark chocolate chips
RP Hypertrophy-Block 2-5 week arm focus
Rope hammers-120z10x3sets
rope extension-120x10x3sets
BB curl-90x10x3sets
V handle pushdown-87.5.10x3sets
Alternating DB curl-45x6x3sets
Single arm overhead extensions-20x15x3sets
Reverse grip curl-70x16x3sets
Machine abs-115x15x3sets
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
600mg Tongkat Ali
840mg Renafood kidney support
Digestive enzymes
Notes
Thechickenpound
10%off discount at checkout: sgentz10
3 Likes
11/19/2025
Weight 224.4bs
Food-2790Cals/822P/292C/72F
Meal1- 4whole eggs/1 slice no fat cheese/5 slices 647 toast
Meal2- 8oz chicken thigh/300g rice
Snack-shake
Meal4- 8oz chicken thigh/300g rice
Meal5-1.5c cottage cheese/blueberries/20g dark chocolate chips
RP Hypertrophy-Block 2-5 week arm focus
Rest Day
Cardio
NA
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
600mg Tongkat Ali
840mg Renafood kidney support
Digestive enzymes
Notes
Rest Day
Thechickenpound
10%off discount at checkout: sgentz10
3 Likes
11/20/2025
Weight 225bs
Food-2934Cals/292P/317C/72F
Meal1- 4whole eggs/1 slice no fat cheese/5 slices 647 toast
Meal2- 8oz chicken thigh/300g rice
pre/intra-Carb drink
Post WO-Banana/shake
Meal4- 8oz chicken thigh/300g rice
Meal5-1.5c cottage cheese/blueberries/20g dark chocolate chips
RP Hypertrophy-Block 2-5 week arm focus
Lat pulls-200x9x3sets
Narrow lat pull-200x9x3sets
Close grip seated row-180x8x3sets
Arsenal chest supports row-90-7x3sets
Cable pullover-110x13x3sets
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
600mg Tongkat Ali
840mg Renafood kidney support
Digestive enzymes
Notes
Thechickenpound
10%off discount at checkout: sgentz10
4 Likes
11/20/2025
Weight 224.8bs
Food-2974Cals/319P/287C/78F
Meal1- 4whole eggs/1 slice no fat cheese/5 slices 647 toast
Meal2- 10oz chicken thigh/200g rice
pre/intra-Carb drink
Post WO-Banana/shake
Meal4- 10oz 93/7 ground turkey/200g rice
Meal5-1.5c cottage cheese/blueberries/20g dark chocolate chips
RP Hypertrophy-Block 2-5 week arm focus
Rope hammers-120x10x3sets
Rope extensions-120x10x3sets
Alternating DB curls-45x6x3sets
EZBar skull crusher-80x12x3sets
DB Hammer curl-25x12x3sets
Machine triceps pushdown-230x12x3sets
Hanging leg raise-15x3sets
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
600mg Tongkat Ali
840mg Renafood kidney support
Digestive enzymes
Notes
Slight macro change going forward
Thechickenpound
10%off discount at checkout: sgentz10
5 Likes
I don’t know why, but my brain just can’t compute this on plate loaded machines - I can only count how many plates are on a side. Probably because I’m dumb.
The machine is full in your pic! Nice lift. I think really the weight is “all”
1 Like
11/22/2025
Weight 225.2bs
Food-3241Cals/321P/330C/87F
Meal1- 4whole eggs/1 slice no fat cheese/5 slices 647 toast
Meal2- 10oz chicken thigh/200g rice
pre/intra- Carb drink/2 pop tarts
Post WO-shake
Meal4- 10oz chicken thigh/200g rice
Meal5- 1.5c cottage cheese/blueberries/20g dark chocolate chips
RP Hypertrophy-Block 2-5 week arm focus
Leg extension-220x9x3sets
Lying leg curls-155x8x3sets
Cybex squat press-720x6x3sets
Seated calves-60x20x3sets
BB RDL-245x7x3sets Had to fight for the last couple reps on set 3. Squat press took it out of me!!!
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
600mg Tongkat Ali
840mg Renafood kidney support
Digestive enzymes
Notes
Rough leg day!!! So glad for deload next week. One final block left in this growth phase!!!
Thechickenpound
10%off discount at checkout: sgentz10
8 Likes
11/24/2025
Weight 222.8bs
Food-2871Cals/318P/260C/78F
Meal1- 4whole eggs/1 slice no fat cheese/5 slices 647 toast
Meal2- 10oz chicken thigh/200g rice
pre/intra-Carb drink
Post WO-shake
Meal4- 10oz 93/7 ground turkey/200g rice
Meal5-1.5c cottage cheese/pineapple chinks/20g dark chocolate chips
RP Hypertrophy-Deload week
Incline press-240x8x3sets
Converging incline press-135x12x3sets
Pec deck-150x12x3sets
Pushups-12x3sets
Revers pec deck-120x12x3sets
Machine crunch-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
600mg Tongkat Ali
840mg Renafood kidney support
Digestive enzymes
Notes
Comin in hot to the T-ransformation challenge. Will be over 230!!
Thechickenpound
10%off discount at checkout: sgentz10
9 Likes
Looking like a beast!!!
1 Like
And you still look lean - good job!
1 Like