PZT's Pretty Little Princess Diary

PZT

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15,285
Points
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2/6/2024:


Calories: 3520
Macros: 224/364/132



Workout:

Pull A


EZ Bar Straight Arm Pulldown:

80x10
100x8
120x4
140x10
110x12

Plate Loaded Lat Pulldown:

370x9
285x13

Smith Machine Row:

180x9
140x13

Smith Machine Shrug:

90x18
90x14

Plate Loaded Chest Supported Row:

140x9
90x12

Seated Rear Delt Dumbbell Raise:

35x15
30x17

Supinated Dumbbell Curl:

40x10
35x8

Reverse Dumbbell Curl:

35x10
30x16
 

PZT

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Points
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2/7/2024:


Calories: 3685
Macros: 177/287/205



Workout:

Push B


Slight Incline Dumbbell Press:

75x12
95x10
115x8
135x6
105x16

Incline Dumbbell Press:

100x8
85x10

Dumbbell Shoulder Press:

80x8
65x14

Standing Dumbbell Side Laterals:

25x25
20x23

Standing Dip Machine:

230x13
205x15

Standing Cable Crunch:

170x21
160x20
150x22
140x26
130x29
 

PZT

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2/16/2024:


Calories: 3805
Macros: 263/323/157



Workout:

Push A


Converging Incline Press:

50x12
100x10
150x8
200x4
215x12
175x11

Medium Incline Dumbbell Press:

105x8

Converging Shoulder Press:

170x14
130x10

Seated Dip Machine:

220x15
220x12

Seated Fly Machine:

(Drop Set)
175x8 / 125x7

V Bar Press-down:

85x11
65x11

Standing Cable Crunch:

150x15
140x15
130x17
120x20
110x14
 

PZT

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2/19/2024:


Calories: 4300
Macros: 226/387/200



Workout:

Pull B


V Bar Straight Arm Pulldown:

80x12
100x10
120x5
140x11
100x12

Supinated Close MAG Grip Pulldown:

185x8
150x10

Supinated Wide MAG Grip Seated Cable Row:

180x8
155x11

Smith Machine Row:

175x10
145x11

Smith Machine Shrug:

190x12
155x13

Rear Delt Machine:

185x13
170x15

Dumbell Hang Curl:

40x11
30x11

Dumbbell Hammer Curl:

45x9
40x9
 

PZT

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Points
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2/20/2024:


Calories: 4620
Macros: 241/459/206



Workout:

Shoulders & Triceps


Standing Dumbbell Side Laterals:

20x35
25x25
30x20
35x15

Standing Dumbbell Front Raise:

15x15
20x12
25x10

Seated Dumbbell Side Lateral:

25x20
30x15
35x12

Short Rope Press-downs:

40x20
50x15
60x10

Wide Grip Press-down:

70x15
80x10

Single Arm Crossbody Cable Extension:

10x12
15x12
20x8

Reverse Crunch:

BWx17
BWx13
BWx10
 

PZT

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Points
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2/22/2024:


Calories: 3820
Macros: 248/375/153



Workout:

Pull Pump


Super Set:
Rope Straight Arm Pulldown / Rope Face Pulls:

70x12 / 70x12
3x80x12 / 3x80x12

Super Set:
Plate Loaded Lat Pulldown / Close Neutral MAG Grip Seated Cable Row:

90x12 / 90x12
180x12 / 100x12
270x12 / 105x8

Super Set:
Smith Machine Shrug / Seated Rear Delt Dumbbell Raises:

3x90x12 / 3x20x12

Standing Dumbbell Curl:

2x20x15
20x12

Standing Reverse Dumbbell Curl:

2x20x10
 

PZT

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Messages
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Points
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2/23/2024:


Calories: 5335
Macros: 290/534/238



Workout:

Push Pump


Seated Fly Machine:

100x12
110x12
115x12
125x12

Seated Dumbbell Side Laterals:

25x25
30x20
35x15

Rope Press-down:

40x15
45x15
50x12

Converging Shoulder Press:

100x15
2x100x12

Converging Incline Press:

110x12
2x110x12

Long Strap Press-down:

50x12
60x12
60x10

Standing Cable Crunch:

150x21
140x20
130x20
120x24
110x20
 

PZT

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2/25/2024:


Calories: -
Macros: -



Workout:

Pull Pump


Wide Supinated MAG Grip Pulldown:

100x12
115x12
130x12
160x10
(Drop Set)
190x8 / 130x9

Wide Pronated MAG Grip Seated Cable Row:

100x10
115x10
145x8
(Rest Pause)
145x10-5-3

Plates Loaded Neutral Grip Chest Supported Row:

3x90x8

Dumbbell Shrug:

50x12
55x12
60x12

Seated Rear Delt Dumbbell Raises:

20x25
20x20
20x20 + 12 Partials

Seated Dumbbell Curl:

20x15
20x12
20x10

Standing Dumbbell Hammer Curl:

25x10
30x10
35x10

Standing Cable Crunch:

140x25
140x20
130x20
120x20


**forgot to weigh in but it’s most likely high.
 

PZT

Elite
Joined
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Messages
6,618
Reaction score
15,285
Points
333
2/26/2024:


Calories: 4405
Macros: 273/362/206



Workout:

Push Pump


Incline Dumbbell Fly:

20x10
25x10
30x10
35x10
40x15
45x10

Barbell Wide Grip Upright Row:

65x10
85x15
105x12

Barbell JM Press:

3x95x12

Cable Flies:

20x20
25x15
30x10

Dip Machine:

2x200x12
200x10

Standing Cable Crunch:

140x15
130x25
130x20
120x15
110x25
110x20
 

PZT

Elite
Joined
May 12, 2020
Messages
6,618
Reaction score
15,285
Points
333
2/27/2024:


Calories: 4190
Macros: 227/385/160



Workout:

Leg Day Pump


Prone Leg Curl:

20x20
30x15
40x12
50x8

Leg Extension:

50x20
65x15
80x12
95x8

Leg Press:

90x20
180x15
270x12
360x8

Dumbbell Stiff Leg Deadlift:

20x20
25x15
30x12
35x8

Machine Toe Press:

200x20
205x15
210x12
215x8

Seated Calf Raise:

3x50x10


**easing back into the leg training, again. Been awhile lol.
 

PZT

Elite
Joined
May 12, 2020
Messages
6,618
Reaction score
15,285
Points
333
2/28/2024:


Calories: 4631
Macros: 230/411/214



Workout:

Pull Pump


Plate Loaded Lat Pulldown:

90x12
180x12
270x12
270x10
180x12

Narrow Pronated MAG Grip Seated Cable Row:

105x10
105x12
2x115x8

Narrow Supinated MAG Grip Seated Cable Row:

2x115x8
120x8
125x8

Dumbbell Pullover:

30x12
35x12
40x12

Smith Machine Shrug:

90x15
2x90x12

Straight Bar Straight Arm Pulldown:

2x90x10

Short Rope Face Pulls:

90x12
100x10

Bent Over Rear Delt Dumbbell Raises:

25x20 + 13 Partials
25x15 + 10 Partials
25x12 + 6 Partials

Standing Dumbbell Curl:

3x25x10

Standing Reverse Dumbbell Curl:

2x25x10

EZ Bar Curl 21s:

2x45
 

PZT

Elite
Joined
May 12, 2020
Messages
6,618
Reaction score
15,285
Points
333
2/29/2024:


Calories: 3905
Macros: 264/337/158



Workout:

Shoulders & Chest


Seated Dumbbell Overhead Press:

20x20
30x15
40x12
50x10
60x8
75x8
90x12

Wide Grip Barbell Upright Rows:

45x20
55x15
65x15
85x12
95x12

Incline Dumbbell Fly:

20x20
25x15
30x12
35x12

Seated Fly Machine:

100x15
110x15
115x15 + 15 Partials

Hanging Leg Raise:

BWx21
BWx15
BWx13
 
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