PZT's Pretty Little Princess Diary

PZT

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11/26/2023:



Eating:


- blah -


Calories:
Macros:



Workout:

Ham Day


Seated Leg Curl:

40x15
50x12
65x10
80x16
55x22

Beltless Conventional Deadlift:

(with straps)
135x5
225x3
315x1
405x1
495x2

Prone Leg Curl:

50x15
60x12
70x14
60x14

Abduction Machine:

50x15
80x8
125x5
95x9

Machine Toe Press:

120x8
140x8
165x20
135x22

Abdominal Machine:

125x30
125x25

Treadmill:

23 Minutes


Weigh In: 255.4 lbs.
 

PZT

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11/27/2023:



Eating:


2 scoops whey
4 c coffee
4 tbsp creamer

150 g raw 93/7 ground beef
125 g cooked white rice

150 g raw 93/7 ground beef
125 g cooked white rice
2 c coffee
2 tbsp creamer

150 g raw 93/7 ground beef
125 g cooked white rice

75 g raw 93/7 ground beef
1 whole egg
125 g cooked white rice
25 g shredded cheese
13 mini corn dogs

400 ml whole milk
2 Glazed donuts
Chocolate donut


Calories: 3430
Macros: 214/342/133



Workout:

Push Day B


Seated Machine Fly:

50x20
65x15
80x12
95x10
110x8
125x14
100x19

High Incline Dumbbell Press:

70x16
60x13

High Cable Flies:

20x18
25x13

Standing Dumbbell Side Laterals:

25x33
30x17

Seated Dumbbell Side Laterals:

20x20
15x17

EZ Bar Press-down:

50x15
55x12
50x12
60x10
65x8

Treadmill:

25 Minutes
 

PZT

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11/28/2023:



Eating:


- Day off work, running errands. I am going to start only tracking macros and see if it makes a difference -


Calories: 3250
Macros: 232/358/90



Workout:

Thick Day


Plate Loaded Pronated Chest Supported Row:

90x12
140x10
180x9
160x11

Dual Single Handle Neutral Grip Seated Cable Row:

40x10
55x10
70x10
85x10
115x12
100x13

Supinated Single Arm High Cable Row:

50x8
55x8
65x9
60x10

Seated Single Arm Dumbbell Shrug:

2x50x20

Short Rope Cable Face Pull:

80x15
90x15

Seated Rear Delt Machine:

140x20
145x13

Bent Over Rear Delt Dumbbell Raise:

30x16
25x15

Standing Cable Crunch:

3x100x30

Treadmill:

30 Minutes
 

PZT

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11/29/2023:



Calories: 2925
Macros: 246/348/60



Workout:

Arm Day B


Super Set:
V Bar Press-down / EZ Bar Cable Curl:

40x12 / 40x12
50x12 / 40x12
60x12 / 40x12
70x12 / 40x12
75x12 / 50x12

Super Set:
EZ Bar Overhead Cable Extensions / Short Rope Hammer Cable Curl:

120x12 / 30x12
130x12 / 30x12
140x12 / 40x12
150x / 50x12

Super Set:
Cross Body Single Arm Cable Press-down / Single Arm Rope Pronation Cable Curl:

2x30x15 / 2x30x12

Super Set:
Reverse EZ Bar Curl / Barbell JM Press:

25x20 / 45x20

Standing Dumbbell Side Delt Dumbbell Raises:

30x26
35x18
(Drop Set)
25x18 / 10x12

Treadmill:

25 Minutes
 

PZT

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11/30/2023:


*company Christmas party. Macros were looking good before that haha. The BBQ will getcha ass.


Calories: 3585
Macros: 244/319/143



Workout:

Quad Day


Leg Press:

90x20
180x15
270x12
360x10
450x8
540x6
630x4
660x11
2x480x13

Leg Extension:

50x20
85x15
115x12
145x10
175x13
130x14
130x10

Seated Calf Raise:

50x20
70x21
2x50x12

Abdominal Machine:

145x25
155x20

Treadmill:

30 Minutes


*perfect pump for quads.
 

PZT

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12/1/2023:



Calories: 3125
Macros: 249/364/76



Workout:

Push Day A


Converging Incline Press:

50x15
100x12
150x8
190x10
140x14
140x10

Incline Dumbbell Press:

50x12
75x6
95x11
70x14
70x13

Dip Machine:

125x15
155x15
185x12
200x10
215x10

Super Set:
Seated Rear Delt Dumbbell Raises / Seated Side Delt Dumbbell Raises:

10x20 / 10x20
15x20 / 10x20

Treadmill:

21 Minutes


**workout was good but had to take a phone call that threw it off a bit.
 

PZT

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12/3/2023:



Calories: 2865
Macros: 215/299/89



Workout:

Wide Day


Pronated Wide MAG Grip Pulldown:

75x20
100x15
125x12
150x10
175x8
200x8
145x12
145x9

Supinated Wide MAG Grip Pulldown:

210x7
160x9
160x10

Neutral Wide MAG Grip Pulldown:

185x8
135x13
135x11

Seated Rear Delt Machine:

155x21
125x16
125x15

Short Rope Face Pulls on Pulldown:

55x20
70x13
45x14

Hanging Leg Raise:

BWx18
BWx15
BWx12

Treadmill:

33 Minutes


Weigh In: 256.6 lbs.
 

PZT

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12/4/2023:



Calories: 2375
Macros: 247/217/58



Workout:

Arm Day A


Super Set:
Short Rope Press-down / Standing Supinating Dumbbell Curl:

40x15 / 20x15
50x12 / 25x12
60x10 / 30x10

Super Set:
Wide Grip Press-down / Standing Dumbbell Hammer Curl:

70x12 / 35x12
80x12 / 40x12
90x12 / 45x10

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

150x12 / 20x12
160x12 / 25x12
170x12 / 30x12

Super Set:
Seated Dumbbell Side Laterals / Standing Dumbbell Side Laterals:

20x20 / 15x20
15x20 / 10x20

Treadmill:

20 Minutes
 

PZT

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12/5/2023:



Calories: 3215
Macros: 282/357/74



Workout:

Ham Day


Seated Leg Curl:

50x15
65x12
80x16
55x23

Super Set:
Adduction Machine / Abduction Machine:

50x20 / 100x20
70x15 / 125x15
85x10 / 145x12
65x13 / 115x16

Prone Leg Curl:

75x15
47.5x17

Machine Toe Press:

100x15
150x12
200x13
120x14

Treadmill:

25 Minutes
 

PZT

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12/6/2023:


Calories: 2425
Macros: 251/251/47

**long work day.



Workout:

Push Day B


High Incline Dumbbell Press:

50x12
60x10
70x8
80x10
60x12

Seated Chest Fly Machine:

100x10
125x8
160x13
130x11

Parallel Bar Dips:

BWx12
BWx10

EZ Bar Press-down:

50x20
60x15
70x10
60x10

Super Set:
Standing Bent Over Rear Delt Dumbbell Raise / Seated Dumbbell Side Lateral:

10x20 / 10x20
15x15 / 15x15

Machine Shoulder Press:

100x15
125x12
155x8

Treadmill:

28 Minutes


**tried starting with a free weight movment first in the routine, been a while since I did that. Need way more of a warm up for that if I’m going to move any kind of weight. Probably just go back to doing a machine first.
 

PZT

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12/7/2023:


Calories: 3395
Macros: 256/361/105



Workout:

Thick Day


Pronated Wide Grip Seated Cable Row:

100x15
130x10
160x6
180x10
150x11
150x9

Single Arm Dumbbell Row:

100x11
80x13
80x12

Narrow Supinated MAG Grip Seat Cable Row:

100x8
130x6
160x8
(Drop Set)
115x8 / 85x5

Short Bar Straight Arm Pulldown:

25x12
35x12
45x10

Smith Machine Shrug:

140x12
140x10

Treadmill:

20 Minutes


**above normal back pump today.
 

PZT

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12/8/2023:


Calories: 4425
Macros: 278/467/142



Workout:

Arm Day B


Super Set:
V Bar Press-down /
Standing Dumbbell Supinating Curl:

50x20 / 15x20
55x15 / 20x15
60x15 / 25x12
65x12 / 30x10

Super Set:
EZ Bar Overhead Cable Extensions / Standing Dumbbell Hammer Curl:

120x15 / 30x15
130x15 / 35x15
140x15 / 40x15
150x12 / 45x12

Super Set:
Cross Body Single Arm Cable Press-down / Reverse EZ Bar Curl

30x15 / 25x20
40x12 / 35x20
50x10 / 45x15

Super Set:
Seated Rear Delt Dumbbell Raises / Seated Dumbbell Side Laterals:

10x15 / 10x15
25x12 / 25x12

Standing Cable Crunch:

3x140x20

Treadmill:

25 Minutes


**probably shittiest arm pump since I have been testing out the super sets. May do 1 or 2 workouts with more intensity less volume then come back to the supersets.
 

PZT

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12/9/2023:


Calories: 2320
Macros: 145/221/98

*did not have much of an appetite.



Workout:

Altered Push Day


Parallel Cable Fly:

10x15
15x12
20x10
30x13
20x16

Flat Dumbbell Press:

100x8
130x8
80x16

Converging Shoulder Press:

100x8
150x12
100x13

Standing Dumbbell Front Raise:

25x15
15x16

Treadmill:

35 Minutes


*had a bad quad inject recently, so skipped quads.
 

PZT

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12/10/2023:


Calories: 2730
Macros: 96/392/87


**pretty much just played Call of Duty with my son, drank coffee and ate pasta all day.



Workout:

Altered Pull Day


Wide Supinated MAG Grip Pulldown:

100x12
120x10
140x8
160x6
180x4
200x9
165x11

Smith Machine Bent Over Row:

90x8
140x6
160x8
110x14

Neutral Grip Chest Supported Row:

90x8
180x9
140x11

EZ Bar Straight Arm Pulldown:

80x18
90x13

Smith Machine Shrug:

140x14
110x17

Short Rope Face Pulls:

60x25
70x22

Abdominal Machine:

170x20
155x25

Treadmill:

36 minutes


Weigh In: 252.2 lbs.


**watched calories pretty good this week, so weight finally dropping. Would like to be under 250 soon.
 
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