S.Gentz training log-High Evolutionary

5/13/2024 45weeks out-Mr. Buffalo 2025
Weight 210.6 lbs.
Food-2831Cals/342c/212p/68f
Meal1-1c egg whites/1 slice non fat cheese/2 whole eggs/4 slices Ezekiel toast
Meal2- 5oz chicken breast/150g rice/15g macadamia nut oil
Meal3- 5oz chicken breast/150g rice/15g macadamia nut oil
Meal4- Shake-1 scoop protien/60g oats/8g glutamine
Meal5- 175gr sirloin steak/600g white rice
Meal6- 1 scoop protien/1c almond milk/50g oatmeal

Legs- John Meadow High Evolutionary
All sets are work sets

Arsenal Lying leg curls-60x12x2sets
Arsenal Hack Squat-130x12x2sets-hold at top
Cybex Leg press 3plates 4 plates 5x5 3 second pauses/no lockout
Bulgarian split squats-skipped glute too sore
Stiff leg RDL-185x10x2sets
Arsenal Standing calves 10-hold/10-hold/10-hold x 2sets
Cardio
15min treadmill post WO

5/14/2024 45weeks out-Mr. Buffalo 2025
Weight 210.6 lbs.
Food-2831Cals/342c/212p/68f
Meal1-1/2c egg whites/1 slice non fat cheese/2 whole eggs/60g oatmeal
Meal2- 4oz chicken breast/150g rice/15g macadamia nut oil
Meal3- 4oz chicken breast/150g rice/15g macadamia nut oil
Meal4- Shake-1 scoop protien/60g oats/8g glutamine
Meal5- 175gr sirloin steak/600g red potato
Meal6- 1 scoop protien/1c almond milk/50g oatmeal

Push- John Meadow High Evolutionary
All sets are work sets

Flat DB press-90x8x2sets
Slight decline DB press 90x8x2sets
Cable flye-45x10x2sets
Pec dip machine-150x15x2sets
Arsenal reverse pec deck-100x20x3sets
Bent over partial lateral swings-20x20x3sets
Lying Y raise-15x12x2sets

Cardio
15min treadmill post WO

6 Likes

Hell yeah brother: this should be awesome to see.

His programs are tough!!! I did 6 weeks of his hypertrophy plan on this site while eating 2300 cals/daily and it crushed me.

1 Like

good stuff . . I’m in

1 Like

I’m doing this too. Currently on week 5 of High Evolutionary. I’ve done a lot of Meadows programs in the past. All great.

1 Like

NIce! You have a log? I’m on day 3 today.

No. I should have done a few by now. I just don’t have the time.
I started with “12 wks of pain and suffering” then " Warlock" then “Gama Bomb” soon to be starting “Creeping Death”

1 Like

5/15/2024 45weeks out-Mr. Buffalo 2025

Weight 211.8 lbs.
Food-2833Cals/339c/220p/65f

Meal1-1/2c egg whites/1 slice non fat cheese/2 whole eggs/60g oatmeal
Meal2- 4oz chicken breast/150g rice/15g macadamia nut oil
Meal3- 4oz chicken breast/150g rice/15g macadamia nut oil
Meal4- Shake-1 scoop protien/60g oats/8g glutamine
Meal5- 175gr sirloin steak/160g(dry)pasta elbows
Meal6- 1 scoop protien/1c almond milk/50g oatmeal

Back- John Meadows High Evolutionary
All sets are work sets
Meadow row-100x8x2sets
Pullups-BW-8/10/7-These sucked. Haven’t done them in a while. May do assisted next week to squeeze out more reps
Lying cable pullover-120x12x2sets
Narrow grip stretch lat pull-120x10x2sets
Lying DB row-45x12x3sets
Back hypers-25x12x2sets

Cardio
15min treadmill post WO

3 Likes

Gaining phase?

Do you have current physique pics?

Subbed as fuck

Unless its to meet Rx, I would stick with bodyweight. I never got better at pull ups by doing lat pulldowns. n=1
*I will say that doing single sided lat pulldowns on a Hammer Strength machine helped me maintain numbers, at least.

1 Like

I’m a few weeks into a 20week building phase. I bulked most of last year and from december to feb i did a cut heading into vacation. Since vaca in feb/march i’ve pretty much been reverse dieting to. Put on a solid 8-9lbs of stage weight last year and hoping to do the same this year.

This was a couple weeks ago.

TY!!! :rofl:

Yeah these will be a work in progress. I haven’t done pullups in a long time. The plan calls for banded but i just went for it. Full stretch and hang for a second at the bottom.

4 Likes

My coach recently had me start doing these and I love them. They hit the lower lats especially well.

1 Like

Looking good man. I’ll be following this one. I’m just on the tail end of wk 5. Then on to “Creeping Death”

1 Like

I may switch it up. I def feel an isolated pull a lot more.

2 Likes

5/15/2024 45weeks out-Mr. Buffalo 2025

Weight 211.8 lbs.
Food-2879Cals/289c/242p/83f

Meal1-1/2c egg whites/1 slice non fat cheese/2 whole eggs/60g oatmeal
Meal2- 4oz chicken breast/150g rice/15g macadamia nut oil
Meal3- 4oz chicken breast/150g rice/15g macadamia nut oil
Meal4- 4oz chicken breast/150g rice/15g macadamia nut oil
Meal5- 4 spicy tuna rolls

Arms- John Meadow High Evolutionary
All sets are work sets
Standing EZ bar drag curls-50x12x3sets
Preacher concentration curls-30x10x3sets
Seated hammer curls-25x12x3sets
Cable rope press down-120x12x3sets
V-handle press down-120x12x3sets
DB skull crusher-25x12x3sets
Standing valves-200x30xsets

Cardio

20min treadmill post WO

4 Likes

Are you calorie/Carb cycling on off days?

Yes. I’m dropping about 100g of carbs off on non training days.

1 Like

5/17/2024 45weeks out-Mr. Buffalo 2025
Weight 212.6 lbs.
Food-2835Cals/340c/230p/61f
Meal1-1/2c egg whites/1 slice non fat cheese/2 whole eggs/60g oatmeal
Meal2- 4oz chicken breast/150g rice/15g macadamia nut oil
Meal3- 4oz chicken breast/150g rice/15g macadamia nut oil
Meal4- 4oz chicken breast/150g rice/15g macadamia nut oil
Meal5- 175g top sirloin/160(dry) pasta elbows
Meal6- 50g oatmeal/1 scoop PP

Legs2- John Meadow High Evolutionary
All sets are work sets

Arsenal Lying leg curls-70x10x2sets
Arsenal squat-270x6/270x8 slow reps no top lockout-brutal
Arsenal hack squat-90x5x5x1set-Another brutal one.
Stiff leg DL-185x10x2sets
Walking lunges(glute focused)-BWx15x2sets

Cardio
20min treadmill post WO

NY Pro!!
What’s your top6? It’s gonna be a great show!!!
1-Nick Walker
2-Martin Fitz
3-Tonio Burton
4-Quint Beastwood
5-Stu Sutherland
6-Angel Calderone

Outliers
Dorian Haywood
Tim Budesheim
Justin Rodriguez

I think Nick and Martin and Tonio and Quint could be interchangeable. Stu might surprise us too!!
Also exited to see womens’ Figure as well.
Would love to see Valerie take this. There is a lot of girls in the this lineup. Ashley Lakomowski looks insane as well!!!

5 Likes

5/20/2024 45weeks out-Mr. Buffalo 2025
Weight 214.5 lbs.
Food-2749Cals/336c/221p/58f

Meal1-1/2c egg whites/1 slice non fat cheese/2 whole eggs/60g oatmeal
Meal2- 4oz chicken breast/150g rice/15g macadamia nut oil
Meal3- 4oz chicken breast/150g rice/15g macadamia nut oil
Meal4- 4oz chicken breast/150g rice/15g macadamia nut oil
Meal5- 4oz 94/6 ground turkey/160(dry) pasta elbows
Meal6- 70g greek yogurt/2 slices Ezekiel toast w/jam

Push- John Meadow High Evolutionary
All sets are work sets
​Flat DB press-90x10x2sets
Slight decline DB press-90x10x2sets
Cable fly-45x12x2sets
Pec dip machine-170x15x2sets
Machine reverse fly-115x20x3sets
Partial lateral swings-20x21x3sets
Lying Y raise-15x15x3sets

Cardio
15min treadmill post WO

3 Likes

5/21/2024 44weeks out-Mr. Buffalo 2025
Weight 214.5 lbs.
Food-2776Cals/336c/224p/59f
Meal1-1/2c egg whites/1 slice non fat cheese/2 whole eggs/60g oatmeal
Meal2- 4oz chicken breast/150g rice/15g macadamia nut oil
Meal3- 4oz chicken breast/150g rice/15g macadamia nut oil
Meal4- 4oz chicken breast/150g rice/15g macadamia nut oil
Meal5- 1/2cup egg whites/2 whole eggs/1 slice non fat cheese/170g puffed rice cereal
Meal6- 70g greek yogurt/2 slices Ezekiel toast w/jam

Leg1- John Meadow High Evolutionary
All sets are work sets

Arsenal Lying leg curl-60x13/60x13/60x10
Cybex Leg extension-150x12x3sets
Cybex Leg press-360x5x5x2sets
Stiff legged deads-205x10/205x8
Bulgarian splits squates-BWx15 both sides
Arsenal Standing calves-200x3x10x2sets

Cardio
20min treadmill post WO

Notes
Stiffies were brutal. Other than that all felt good. Felt great muscle connection.

Pics