PZT's Pretty Little Princess Diary

[lifter6973]

1/17/2023

Workout:

Push A


Incline Dumbbell Press:

55x12
65x10
75x8
85x5
95x13
75x17

Neutral Grip Shoulder Press Machine:

155x5
170x15
140x13

JM Press:

135x3
155x7
135x11

High Cable Fly:

65x17
50x21

Cuffed Cable Side Lateral
Raise:

40x15
30x17

Cuffed Cable Tricep Extensions:

50x14
45x15
40x15

Hanging Leg Raise:

2xBWx15

High Cable Oblique Crunch:

2x75x15

Standing Rope Cable Crunch:

2x100x20

Good stuff bro. Keep it up.

 

[PZT]

Good stuff bro. Keep it up.

Thanks. Feeling good

 

[PZT]

1/19/2023

Workout:

Legs


SSB Parallel Box Squat:

151x5
241x5
331x5
421x2

Sumo Deadlift:

135x5
225x5
315x5
405x2

Leg Press 1.5s:

90x8
180x8
270x8
360x8

Lying Leg Curl:

50x10
60x10
70x10

Leg Extension:

100x10
110x10
120x10

 

[Yano]

 

[PZT]

View attachment 34431

For sure yesterday, almost lost an adductor too lol

 

[Yano]

For sure yesterday, almost lost an adductor too lol

I work them now and then its taken me a lot of time to get em up there. Way more technical than I originally thought

 

[PZT]

I work them now and then its taken me a lot of time to get em up there. Way more technical than I originally thought

Nothing felt good yesterday. Low back still thrashed from last lower day.

 

[PZT]

1/20/2023

Workout:

Arms & Shoulders: 30 sets


Single Arm Smith Machine Shrug:

3x50x12

Super Set:
Wide Grip Cable Curl / Wide Grip Press-down:

3x75x12 / 3x10x12

Dumbbell Side Laterals + Partials:

30x12 + 15
35x10 + 15
40x8 + 12

Super Set:
EZ Bar Preacher Curls / Short Rope Press-down:

3x75x8 / 3x75x10

3-Way Single Arm Rear Delt Cable Flies:

20x24
20x22

Super Set:
Straight Bar Reverse Cable Curls / EZ Bar Cable Overhead Extensions

3x75x12 / 3x100x12

Straight Bar Cable Upright Row

3x75x12

 

[PZT]

1/22/2023

Workout:

Pull B (Hungover)


Single Arm Pulldown:

50x12
60x8
70x5
80x2
90x1
100x8
80x11

Plate Loaded Chest Support Row:

45x5
90x3
110x10
90x14

Single Arm Seated Cable Row:

70x10
60x12

Chest Supported Row Machine:

140x3
170x6
130x11

Dumbbell Shrug:

80x12
55x17

Short Rope Face Pulls:

(Myo-Reps)
85x15-9-5-3

Seated Rear Delt Dumbbell Raises:

15x23

Single Arm Preacher Curl Machine:

40x6
50x3
60x10
40x12

Single Arm Rope Hammer Cable Curl:

30x15

Away Facing Single Arm Cable Curl:

20x15

 

[PZT]

1/23/2023

Workout:

Push B


Slight Incline Dumbbell Press:

40x12
60x10
80x8
100x6
120x15
120x12

Seated Shoulder Press Machine:

165x5
185x13
145x14

Football Bar JM Press:

95x7
120x12
100x12

Pec Deck:

130x3
150x12
120x12

Side Lateral Machine:

180x14
150x17

Back Supported V Bar Press-down:

70x20
60x15

 

[PZT]

1/26/2023

Workout:

Pull A (Deload)


Supinated Single Arm Chest Supported High Cable Pulldown:

65x8
75x8
85x15

Chest Supported Dual Dumbbell Row:

40x8
50x8
60x10

Single Arm Chest Supported Row Machine:

50x8
60x8
70x10

Wide Grip Pulldown:

90x8
100x8
120x15

Smith Machine Shrug:

140x8
150x8
160x12

Chest Supported Rear Delt Dumbbell Raises:

15x8
20x8
25x15

Single Arm Dumbbell Preacher Curls:

25x8
30x15

Standing Dumbbell Curl:

25x8
30x15

 

[Diesel59]

120 for 15 reps on slight incline? 😮👍

 

[PZT]

120 for 15 reps on slight incline? 😮👍

Yeah it’s coming back. Been on a bit of goodies for 2 months now. My best in these rep ranges was a workout where I did 140x12 and a back off set of 120x19. I was also really hung over. It’s been a year and a half since I did that. Hoping to get 8-10 w/ 140s next time that workout hits rotation.

 

[PZT]

1/27/2023

Workout:

Push A


Incline Dumbbell Press:

40x12
55x10
70x8
85x6
100x13
80x15

Neutral Grip Shoulder Press Machine:

160x4
175x15
140x16

Barbell JM Press:

135x3
155x9
135x11

High Cable Fly:

70x16
55x22

Cuffed Side Cable Lateral:

45x12
35x18

Cuffed Tricep Cable Extension:

55x14
40x20

 

[PZT]

1/31/2023

Workout:

Pull B (with no electricity)


Single Arm Pulldown:

50x10
60x8
70x5
80x2
90x1
(Drop Set)
100x6 / 80x4 / 60x9

Plate Loaded Chest Supported Row:

90x3
115x15
95x16

Single Arm Seated Cable Row:

80x9
70x10

Chest Supported Row Machine:

130x3
(Rest Pause)
170x6-3-2

Behind the Back Smith Machine Shrug:

170x15
120x17

Short Rope Face Pulls:

90x20
70x23

Single Arm Preacher Curl Machine:

40x8
50x4
60x2
70x5
50x10

Incline Dumbbell Curl:

30x10
20x13

Short Rope Cable Hammer Curl:

75x12
60x16

 

[Diesel59]

What happened to your electricity?

 

[PZT]

What happened to your electricity?

Most of my small towns power was down. Got the old flashlight app going and got it done lol

 

[PZT]

2/2/2023

Workout:

Push B (Cold ASF)


Slight Incline Dumbbell Press:

40x12
60x10
80x8
100x4
120x2
140x7
110x13

Seated Shoulder Press Machine:

170x3
190x12
150x16

Football Bar JM Press:

95x3
125x10
105x12

Pec Deck:

160x11
130x13

Seated Side Lateral Machine:

190x11
160x15

Back Support V Bar Press-down:

80x16
70x12

 

[PZT]

2/5/2023


Eating:

1 scoop whey
3 whole eggs
1 c dry oats
1 scoop mct powder

6 oz raw 93/7 ground beef
200 g cooked white rice
2 oz green beans

20 oz Gatorade

2 scoops whey

6 oz raw chicken tenderloin
1 c cooked white rice
1/2 c sliced carrot

6 oz raw chicken tenderloin
2 c cooked white rice
1 tbsp avocado oil
2 tbsp whipped cream cheese

100 g protein bar


Calories: 2920
Macros: 257/334/61


*going to start practicing tracking again before I go on my business trip. Haven’t had a day like this in I don’t know how long. Also got in over a gallon of water.



Workout:

Density Day & Cardio


Romanian Deadlift:

45x6
95x6
135x6
185x5
225x4
2x275x8

*been babying a SI issue and I lost my belt. So fun times for me lol.

Single Arm Dumbbell Row:

2x100x8

*babying tendons here and wasn’t too friendly on the SI either.

Single Arm Supinated Pulldown:

2x70x10

*intensity was pretty low today through whole workout.

Lying Leg Curl:

2x50x15

Leg Press:

180x6
2x360x12

Leg Extension:

2x100x15

*my legs are so newbie right now lol.

Treadmill:

20 minutes @ 3.0 MPH

*I think our stair master gets fixed soon so that’ll be good :/



Weight Updates:

This past Friday a bro asked why my weight was, so I decided to finally weigh after like 3 months. In sweats & a hoodie pre-workout, maybe 5 meals in I was 267.8 and post without sweats/hoodie I was 264.7 pounds.

 

[Yano]

2/5/2023


Eating:

1 scoop whey
3 whole eggs
1 c dry oats
1 scoop mct powder

6 oz raw 93/7 ground beef
200 g cooked white rice
2 oz green beans

20 oz Gatorade

2 scoops whey

6 oz raw chicken tenderloin
1 c cooked white rice
1/2 c sliced carrot

6 oz raw chicken tenderloin
2 c cooked white rice
1 tbsp avocado oil
2 tbsp whipped cream cheese

100 g protein bar


Calories: 2920
Macros: 257/334/61


*going to start practicing tracking again before I go on my business trip. Haven’t had a day like this in I don’t know how long. Also got in over a gallon of water.



Workout:

Density Day & Cardio


Romanian Deadlift:

45x6
95x6
135x6
185x5
225x4
2x275x8

*been babying a SI issue and I lost my belt. So fun times for me lol.

Single Arm Dumbbell Row:

2x100x8

*babying tendons here and wasn’t too friendly on the SI either.

Single Arm Supinated Pulldown:

2x70x10

*intensity was pretty low today through whole workout.

Lying Leg Curl:

2x50x15

Leg Press:

180x6
2x360x12

Leg Extension:

2x100x15

*my legs are so newbie right now lol.

Treadmill:

20 minutes @ 3.0 MPH

*I think our stair master gets fixed soon so that’ll be good :/



Weight Updates:

This past Friday a bro asked why my weight was, so I decided to finally weigh after like 3 months. In sweats & a hoodie pre-workout, maybe 5 meals in I was 267.8 and post without sweats/hoodie I was 264.7 pounds.