PZT's Pretty Little Princess Diary

Trenbolonely

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10/20/2023:



Workout:

Pull-up Day


Pronated Assisted Pull-ups:

125x8
105x8
3x90x8

Supinated Assisted Pull-Ups:

80x5
80x7

Neutral Medium MAG Grip Pulldown:

150x8
155x8

Forward Lean Smith Machine Shrugs:

5x140x10

Machine Toe Press:

5x205x10

Hanging Leg Raise:

5xBWx10

Treadmill:

20 Minutes

What is the rationale for so many pull up and pull down movements? Rather than like 50/50 pull-down/ups and rowing variations on the same day. Is there a benefit for two days split up?
 

PZT

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What is the rationale for so many pull up and pull down movements? Rather than like 50/50 pull-down/ups and rowing variations on the same day. Is there a benefit for two days split up?
Im like 4-5 weeks into an experimental phase, that start as a similar split to 1 Lift a day routine. Quickly it has transitioned into more of a 1 Body Part a day type split.

So as of now it as follows…

Supplemental Day
Posterior Day
Deltoid Day
Row Day
Pec Day
Quad Day
Pull Up Day

I had also started with percentages each day when it started as a routine of dead’s, ohp, row, pull up, bench, squat, etc. So I am actually experimenting with that as well which of course the days that had rep ranges lower than 6 quickly went away. They were based off the Cube Method.

This is all a result of life changing for me. Minus the weekend, all of these workouts and maybe for a month or so prior, are all on my lunch break. I also wanted to do cardio every day so that reduces the time I have to train as well. Of course there are other methods I could use but I am enjoying trying this.
 

PZT

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What is the rationale for so many pull up and pull down movements? Rather than like 50/50 pull-down/ups and rowing variations on the same day. Is there a benefit for two days split up?
Optimally I think there is a benefit in splitting though. The potential for more focus on a certain area and ability to maintain an intensity is there with splitting but I am no scientist haha
 

PZT

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10/25/2023:



Eating:


1 scoop whey
3 c coffee
3 tbsp creamer

200 g raw chicken breast
125 g cooked white rice

200 g raw chicken breast
125 g cooked white rice
3.25 oz Takis

1 c coffee
1 tbsp creamer

20 chicken fries
50 g spicy ketchup
500 ml sweet tea

2 scoops whey
3 whole eggs
1 c dry oats
100 g low-fat yogurt
100 g strawberries

1 c sweet tea
1 c Dr Pepper
1/2 slice lemon loaf


Calories: 3710
Macros: 249/390/126



Workout:

Pectoral Day


Converging Incline Press:

50x8
100x8
150x8
3x170x8

High Incline Smith Machine Press:

90x8
2x140x8

Flat Dumbbell Press:

80x12
100x10
120x10

EZ Bar Overhead Cable Extensions:

5x140x10

EZ Bar Press-down:

2x140x10

Cable Crunch:

100x25
110x25
120x25

Oblique Cable Crunch:

60x25
70x25

Treadmill:

30 Minutes


**pretty good workout.
 

PZT

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10/26/2023:



Eating:


2 c coffee
2 tbsp creamer

12 oz orange chicken
9 oz fried rice

8 oz dr pepper
2/8 stuffed crust pepperoni pizza
3.25 oz Mexican Street Corn Cheetos

2 scoops whey
3 whole eggs
1 c dry oats
1.5 c whole milk

Beef & Bean Burrito

125 g banana walnut bread
500 ml whole milk

1 lemon drop bite
1 pop tart
2 c whole milk


Calories: 5250
Macros: 225/581/235



Workout:

Quad Day


Front Squat:

45x3
95x3
135x3
185x3
205x6
225x4
245x4
275x3
295x1
3x315x1

Leg Press:

270x8
450x8
630x10

Leg Extension:

100x8
130x8
140x12

Single Leg Extension:

70x8

Treadmill:

20 Minutes


**who is a puss-puss on quad day? Lol.
 

PZT

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10/27/2023:



Eating:


4 c coffee
4 tbsp sugar free creamer
2 tbsp creamer

200 g raw chicken breast
125 g cooked white rice

275 g raw chicken breast
200 g cooked white rice
55 g Takis
1 sugar cookie

2 scoops whey
1 c dry oats
1.5 c whole milk
1 pop tart

350 g orange chicken
500 ml sweet tea

2 pop tarts
500 ml whole milk


Calories: 4190
Macros: 246/529/119



Workout:

Pull-up Day


Pronated Assisted Pull-ups:

120x8
105x8
90x7
3x80x8

Supinated Assisted Pull-Ups:

2x60x6

Neutral Medium MAG Grip Pulldown:

2x155x10

Straight Bar Straight Arm Pulldown:

25x12
30x12

Smith Machine Shrug:

3x160x8

Hanging Leg Raise:

3xBWx12

Treadmill:

25 Minutes
 

PZT

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10/28/2023:



Eating:


-tried to rest for upcoming business trip and went to a Mexican Halloween Party-


Calories:
Macros:



Workout:

Supplemental Day


Assisted Dips:

105x12
90x12
60x10
2x20x8

Standing Barbell Overhead Press:

65x6
95x6
2x145x6

Seated Machine Fly:

50x8
85x8
2x125x12

Rope Press-down:

50x20
70x20
90x15
100x12
110x10

Standing Dumbbell Curl:

20x15
25x12
30x10
35x8

Treadmill:

25 Minutes
 

PZT

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10/29/2023:



Eating:


-more rest and won’t be tracking for the next week either haha-


Calories: -
Macros: -



Workout:

Posterior Chain Day


Prone Leg Curl:

40x15
50x12
60x12
70x10
80x8

Conventional Deadlift:

135x5
225x3
315x1
405x1
(Rest Pause LOL)
495x0-0

Low Back Machine:

175x15
185x15

Abduction Machine:

125x20
130x15

Adduction Machine:

50x15
70x15

Prone Single Leg Curl:

30x15
32.5x

Rope Face Pulls:

2x50x20

Rope Straight Arm Pull-down:

2x50x20

Smith Machine Shrug:

2x90x20

Treadmill:

30 Minutes

Weigh In: 257.4 lbs.


*so the bars at the new gym have practically no knurling. Basically did two reps to 3 inches from lock out, back to back haha. Bar just kept rolling out of my left hand (over hand). Right (under hand) held up but probably only due to me still training my hand for arm wrestling. Sucks because this would have been my first 5 plate lift of 2023 :’( … so probably will be my first year in a long time that I haven’t hit a 5 plate lift…. Excuse #37: I was also hung over haha.
 

Yano

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10/29/2023:



Eating:


-more rest and won’t be tracking for the next week either haha-


Calories: -
Macros: -



Workout:

Posterior Chain Day


Prone Leg Curl:

40x15
50x12
60x12
70x10
80x8

Conventional Deadlift:

135x5
225x3
315x1
405x1
(Rest Pause LOL)
495x0-0

Low Back Machine:

175x15
185x15

Abduction Machine:

125x20
130x15

Adduction Machine:

50x15
70x15

Prone Single Leg Curl:

30x15
32.5x

Rope Face Pulls:

2x50x20

Rope Straight Arm Pull-down:

2x50x20

Smith Machine Shrug:

2x90x20

Treadmill:

30 Minutes

Weigh In: 257.4 lbs.


*so the bars at the new gym have practically no knurling. Basically did two reps to 3 inches from lock out, back to back haha. Bar just kept rolling out of my left hand (over hand). Right (under hand) held up but probably only due to me still training my hand for arm wrestling. Sucks because this would have been my first 5 plate lift of 2023 :’( … so probably will be my first year in a long time that I haven’t hit a 5 plate lift…. Excuse #37: I was also hung over haha.
My bar here at home is a 30 yr old stiff bar , knurling is all but a memory , just get some chalk and you'll be set man.
 

PZT

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10/30/2023:



Eating:


- prep for trip and watching boy play football -


Calories: -
Macros: -



Workout:

Deltoid Day:


Seated Rear Delt Machine:

70x25
80x25
95x20
100x15
110x15

Standing Dumbbell Side Laterals:

10x30
15x25
20x20
25x15
30x15

Seated Rear Delt Dumbbell Raises:

5x30
10x20
15x15
20x12

Wide Grip Barbell Upright Row:

45x15
55x15
65x15
75x12

Machine Toe Presses:

205x20
210x15
215x12

Seated Calf Raise:

2x70x12

Hanging Leg Raise:

BWx20
3xBWx15

Treadmill:

25 Minutes
 

PZT

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10/30/2023:



Eating:


- prep for trip and watching boy play football -


Calories: -
Macros: -



Workout:

Deltoid Day:


Seated Rear Delt Machine:

70x25
80x25
95x20
100x15
110x15

Standing Dumbbell Side Laterals:

10x30
15x25
20x20
25x15
30x15

Seated Rear Delt Dumbbell Raises:

5x30
10x20
15x15
20x12

Wide Grip Barbell Upright Row:

45x15
55x15
65x15
75x12

Machine Toe Presses:

205x20
210x15
215x12

Seated Calf Raise:

2x70x12

Hanging Leg Raise:

BWx20
3xBWx15

Treadmill:

25 Minutes
 

PZT

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10/31/2023:



Eating:


- full day of traveling-


Calories: -
Macros: -



Workout:

Bent Over Row Day
(Hotel Gym Edition)


Dual Dumbbell Row:

20x12
35x10
3x50x10

Single Arm Dumbbell Row:

2x50x15

Seated Supinated Single Arm Cable Row:

25x8
50x8
100x8
120x8
150x8

Seated Double Handle Cable Row:

150x8
170x8
200x8

Chest Support Dual Dumbbell Row:

25x15
35x12

Dumbbell Shrug:

2x50x12

Dumbbell Curl:

20x15
25x15
30x8
 
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