S.Gentz training log-RP Hypertrophy

Training Training Logs
81

First world problems.

2 Likes
82

:joy:

2 Likes
83

6/21/2024
Weight 220.6 lbs.
Food-2741Cals/327c/235p/55f
Meal1-1/2c egg whites/1 slice non fat cheese/2 whole eggs/2 slices Ezekiel toast
Meal2- 4.8oz chicken thigh/130g rice
Meal3- 4.8oz chicken thigh/130g rice
Meal4- 4.8oz chicken thigh/130g rice
50g carb drink intra WO(not included in totals)
Shake post WO-40g oatmeal/30g whey/15g glutamine
Meal5- 1/2c egg whites/1 slice no fat cheese/100g rice cereal
Meal6- 70g greek yogurt/2 slices Ezekiel toast w/jam

Arms- John Meadows High Evolutionary
All sets are work sets
Standing EZ bar drag curls-60x16x3sets
Concentration curls-30x15x3sets-This was tough but powered through. Sat backward on lat pull and had arm locken in against the pad.
Prime cable curls-50x15x2/50x15x1set
Cable tricep press down-150x18x3sets
V handle tricep extension-150x14x3sets
DB skull crusher-25x15x2sets
Prime cable curl-35x5x6

Cardio
15min treadmill post WO

Supps/Meds
12g fish oil daily
30g 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
Daily greens
15g glutamine post WO
3,000mg L-Carnitine pre-WO

Notes
Nothing to report today. All felt good. Weights/reps up a bit. Great arm pump!!

Pics
None today

4 Likes
84

noobie question, whatā€™s the cialis do? is it just because itā€™s a vasodilator?

85

I actually started using it to help with blood pressure but once the doc switched me to reg blood pressure meds i kept the cialis on for the vasodilation.

2 Likes
86

I use it for better stiffies and reduced blood pressure from permablast.

Iā€™m a bit more vascular as well, so thatā€™s nice.

I only do 5mg EOD because the stuff gives me headaches (36 hour half-life).

1 Like
87

Also do you not use creatine when running gear? I just assumed you would.

88

I was using creatine. I went for bloodwork and my creatinine was elevated and i realized i was using 5g creatine and i also had 10g from a pre workout i was using which caused kidney strain. I stopped taking it for the last few months and all numbers came back to where they should be via additional bloodwork.
I just havenā€™t added it back in yet.

89

I found that it really does nothing for erection quality for me.

1 Like
90

6/22/2024
Weight 220.3 lbs.
Food-??
Meal1-1/2c egg whites/1 slice non fat cheese/2 whole eggs/2 slices Ezekiel toast
Meal2- 4.8oz chicken thigh/130g rice
Meal3- 4.8oz chicken thigh/130g rice
Shake post WO-40g oatmeal/30g whey/15g glutamine
Meal4- Steak sandwich

Back2- John Meadows High Evolutionary
All sets are work sets
HS high pull-170x10x3sets
Lat pull-160x12x3sets
Narrow grip stretch pull-140x12x3sets
Cable pullover-130x16x3sets
Prime cable curls-35x20x3sets

Cardio
15min treadmill post WO

Supps/Meds
12g fish oil daily
30g 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
Daily greens
15g glutamine post WO
3,000mg L-Carnitine pre-WO

Notes
This is Saturdays WO. Itā€™s also the last week of this back focused training block aside from next weeks deload. Then itā€™s 4 weeks of chest focused work.
Also next week i will begin to diet i bit.

Pics
None today

3 Likes
91

N2GUARD/NTBM is still around?

92

Yes they are.

93

Iā€™m surprised. Thatā€™s a name from greater than 10 years ago. I had forgotten about them.

94

Still makin good products

95

6/24/2024
Weight 222.6 lbs.
Food-2265Cals/225c/226p/52f-If i get all meals in.
Meal1-1/2c egg whites/1 slice non fat cheese/2 whole eggs/2 slices Ezekiel toast
Meal2- 4.8oz chicken thigh/130g rice
Meal3- 4.8oz chicken thigh/130g rice
50g carb drink intra WO(not included in totals)
Shake post WO-40g oatmeal/30g whey/15g glutamine
Meal4- 1/2c egg whites/1 slice non fat cheese/2 whole eggs/2 slices Ezekiel toast
Meal5- 70g greek yogurt/2 slices Ezekiel toast w/jam

Chest- John Meadows High Evolutionary
Deload Week
Pec Deck-110x10/130x15x3sets
DB flat press-80x8x2sets
Arsenal incline press-180x10x2sets
Prime cable fly-40x7x2sets
Pec dip-165x7x2sets
Reverse pec deck-120x20x3sets
Partial side lateral swings-20x15x2sets
Lying Y raise-15x10x2sets

Cardio
15min treadmill post WO

Supps/Meds
12g fish oil daily
30g 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
Daily greens
15g glutamine post WO
3,000mg L-Carnitine pre-WO

Notes
Felt like shit all day. Had trouble sleeping last night. Prob the cheat meal and ice cream. Donā€™t feel like eating today. Meals above are planned. Iā€™m not sure if iā€™ll get meal 5 in or not. This will be close to my diet for the next week or so until i finish up the meals I made. I may use the meal prep service at my gym for a few weeks.

Pics
None today

3 Likes
96

6/25/2024
Weight 219.6 lbs.
Food-2505Cals/254c/229p/63f
Meal1-1/2c egg whites/1 slice non fat cheese/2 whole eggs/2 slices Ezekiel toast
Meal2- 4.8oz chicken thigh/130g rice
Meal3- 4.8oz chicken thigh/130g rice
Meal4-4.8oz sirloin/130g rice
50g carb drink intra WO(not included in totals)
Shake post WO-40g oatmeal/30g whey/15g glutamine
Meal5- 1/2c egg whites/1 slice non fat cheese/2 whole eggs/2 slices Ezekiel toast
Meal6 70g greek yogurt/2 slices Ezekiel toast w/jam

Back1- John Meadows High Evolutionary
Deload Week
Meadows Row-100x8x2sets
Seated cable row-160x12x2sets
Cable pullover-120x15x2sets
Arsenal single arm low row-180x12x2sets
Lying two arm DB row-50x12x2sets
Back hypers-25x15x2sets
Machine crunch-100x15x2sets

Cardio
20min treadmill post WO

Supps/Meds
12g fish oil daily
30g 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
Daily greens
15g glutamine post WO
3,000mg L-Carnitine pre-WO

Notes
Still a little off today but able to get the food in at least. Felt good to go a little lighter. Cardio up to 20min starting today.

Pics
None today

5 Likes
97

is the NAC that you take N-Acetylcysteine?

98

N-Acetyl-L-Cysteine
Not sure if the added ā€œLā€ in there is different.

1 Like
99

6/26/2024
Weight 218.6 lbs.
Food-2505Cals/254c/229p/63f
Meal1-1/2c egg whites/1 slice non fat cheese/2 whole eggs/3 slices Ezekiel toast
Meal2- 4.8oz chicken thigh/130g rice
Meal3- 4.8oz chicken thigh/130g rice
Meal4-4.8oz sirloin/130g rice
50g carb drink intra WO(not included in totals)
Shake post WO-40g oatmeal/30g whey/15g glutamine
Meal5- 1/2c egg whites/1 slice non fat cheese/2 whole eggs/3 slices Ezekiel toast
Meal6 70g greek yogurt/2 slices Ezekiel toast w/jam

Legs- John Meadows High Evolutionary
Deload Week
Seated leg curl-145x12x4sets
Leg extension-150x12x4sets
DB Stiff leg DL-65x10x2sets
Bulgarian split squat-20x12x1set
Arsenal standing calves-200x30x2sets

Cardio
20min treadmill post WO

Supps/Meds
12g fish oil daily
30g 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
Daily greens
15g glutamine post WO
3,000mg L-Carnitine pre-WO

Notes
N/A

Pics
None today

6/27/2024
Weight 219.8 lbs.
Food-2505Cals/254c/229p/63f
Meal1-1/2c egg whites/1 slice non fat cheese/2 whole eggs/3 slices Ezekiel toast
Meal2- 4.8oz chicken thigh/130g rice
Meal3- 4.8oz chicken thigh/130g rice
Meal4-4.8oz sirloin/130g rice
50g carb drink intra WO(not included in totals)
Shake post WO-40g oatmeal/30g whey/15g glutamine
Meal5- 1/2c egg whites/1 slice non fat cheese/2 whole eggs/3 slices Ezekiel toast
Meal6 70g greek yogurt/2 slices Ezekiel toast w/jam

Arms- John Meadows High Evolutionary
Deload Week
Standing EZ bar drag curls-40x15x3sets
Concentration curl-20x15x3sets
Prime cable curl-30x15x3sets
Cable tricep extention-100x15x2sets
V-Handle press down-100x15x2sets
DB skull crusher-15x15x3sets
Prime cable curl-30x30x1set

Cardio
20min treadmill post WO

Supps/Meds
12g fish oil daily
30g 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
Daily greens
15g glutamine post WO
3,000mg L-Carnitine pre-WO

Notes
N/A

Pics
None today

3 Likes
100

6/28/2024
Weight 217.8 lbs.
Food-2505Cals/254c/229p/63f
Meal1-1/2c egg whites/1 slice non fat cheese/2 whole eggs/3 slices Ezekiel toast
Meal2- 4.8oz chicken thigh/130g rice
Meal3- 4.8oz chicken thigh/130g rice
Meal4-4.8oz sirloin/130g rice
50g carb drink intra WO(not included in totals)
Shake post WO-40g oatmeal/30g whey/15g glutamine
Meal5- 1/2c egg whites/1 slice non fat cheese/2 whole eggs/3 slices Ezekiel toast
Meal6 70g greek yogurt/2 slices Ezekiel toast w/jam

Back2- John Meadows High Evolutionary
Deload Week
HS high row single arm-90x15x2sets
Lat pull-100x15x2sets
Narrow grip stretch lat pull-100x15x2sets
Cable pullover-100x15x2sets
Prime cable curl-30x30x3sets
Ab machine-100x15x3sets

Cardio
20min treadmill post WO

Supps/Meds
12g fish oil daily
30g 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
Daily greens
15g glutamine post WO
3,000mg L-Carnitine pre-WO

Notes
This will complete the back focused block. Next 4 weeks will be chest focused. Back at it monday!!
Hope everyone has a great weekend!!

Pics
None today

5 Likes