PZT's Pretty Little Princess Diary

[Yano]

Bout time you be pickin up one of these

Huge In Here - STRINGER TANK TOP

You can't do much hiding when wearing a stringer from Ironville. Let all of those hours at the gym shine with this newly redesigned stringer tank. Watch everybody else in the room do the hiding.

www.ironville.com

 

[PZT]

Bout time you be pickin up one of these

Huge In Here - STRINGER TANK TOP

You can't do much hiding when wearing a stringer from Ironville. Let all of those hours at the gym shine with this newly redesigned stringer tank. Watch everybody else in the room do the hiding.

www.ironville.com

I got too much gyno for dat ish lol

 

[PZT]

8/9/2022


Eating:


75 g whey
2 c coffee
2 tbsp creamer

80 g protein bar

10 oz raw 93/7 ground turkey
150 g cooked white rice
2.5 oz habanero papas fritas

60 g protein bar
16 oz energy drink

1 oz protein chips

12 oz orange chicken
9 oz fried rice


Calories: 3425
Macros: 237/381/110

 

[IronSoul]

Those habanero papas Freitas tho


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[PZT]

Those habanero papas Freitas tho


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Days pretty spicy

 

[IronSoul]

Days pretty spicy

I beleee dat.


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[PZT]

I beleee dat.


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100

 

[IronSoul]

100

Frfr brah


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[PZT]

8/10/2022


Eating:


75 g whey
2 c coffee
2 tbsp creamer

100 g protein bar
2 c coffee
2 tbsp creamer

20 tortilla chips
1/4 c hot salsa
8 Super Nachos

8 oz raw 93/7 ground turkey
150 g cooked white rice
2 oz pecan praline

100 g protein bar

6 oz tuna
50 g miracle whip
25 g relish
4 slices white bread


Calories: 3565
Macros: 247/361/128



Workout:

Dynamic Effort Lower Day


Below Parallel Barbell Box Squat:

45x3
135x3
225x2
235x2
245x2
255x2
265x2
8x275x2

*this is a height of where my hip crease is at least 2 inches below the top of knee. Last wave I did to this height, the weights were lower and knew I’d be better and sure enough I needed more weight. Very explosive today. Ended wave at this height at 8x265x3. So I’ll take that as progress.

Barbell Mid Shin Rack Pulls:

135x1
225x1
8x305x1

*have to get super tight to be able to explode on these. Never done them for dynamic work but I can see the possible benefits for sure. After breaking the bar of the rack, it flies up.

Hanging Leg Raise:

5xBWx12

*I hit these with the same intensity I go into the dynamic exercises. Last 2 sets were tough.

Dimel Deadlift:

135x20
155x20
185x20

*basically GPP. Didn’t really know where I’d be on these. Going to keep working up for a couple weeks. Fkin killed the hams and glutes at the same time.

Reverse Grip Barbell Row:

135x12
155x10
185x10
205x10
225x8

*starting to get decent back work in on a more consistent basis.

Barbell Shrugs:

2x225x15

*this is heavy for me for the strict form I was trying to maintain.

Dumbbell Curl:

25x12
30x12
35x8

*more good bicep work.


*this was one of those days you leave the gym and just feel like everything you did was pushing you in the right direction

 

[IronSoul]

This is a day of a beast. You put a lot of big work in bro, especially on those squats. I would be so dead after all of that together. I can only imagine how much this is increasing your strength. Strong day brother and glad you felt it.


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[IronSoul]

This is a day of a beast. You put a lot of big work in bro, especially on those squats. I would be so dead after all of that together. I can only imagine how much this is increasing your strength. Strong day brother and glad you felt it.


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[Trendkill]

Dimels are brutal. Nice work man.

 

[PZT]

Dimels are brutal. Nice work man.

Got 2 more ME upper and lower movements I want to get in before I start cycling through again. Will be nice to have a mark to beat on those days. I really enjoy the DE days as well.

 

[Trendkill]

Got 2 more ME upper and lower movements I want to get in before I start cycling through again. Will be nice to have a mark to beat on those days. I really enjoy the DE days as well.

That's when it really gets fun. Going after improvements on the ME lifts and trying to beat records. 5lb PRs are all it takes. They add up over time.

 

[PZT]

That's when it really gets fun. Going after improvements on the ME lifts and trying to beat records. 5lb PRs are all it takes. They add up over time.

So 5 and then if on that day there is more in the tank take it out on the supplemental/accessories . I will have to do this. That’s where I think I’ve put the most wear and tear on my body. I’ve always had the 5 lbs. mentally but would always go for more if my technique didn’t break

 

[Trendkill]

So 5 and then if on that day there is more in the tank take it out on the supplemental/accessories . I will have to do this. That’s where I think I’ve put the most wear and tear on my body. I’ve always had the 5 lbs. mentally but would always go for more if my technique didn’t break

This is the best way to make long term progress. Take the 5lb PR and move on to the assistance work. This sets you up for repeated long term success with the ME lifts. Everyone once in a while, couple 2-3 times a year, if you are feeling it, go for the gonzo attempt. The 40lb PR kinda thing. But only on those days when everything is clicking, the stars have aligned, the moon is full and you didn't drink 8 budweisers the night before

 

[Yano]

This is the best way to make long term progress. Take the 5lb PR and move on to the assistance work. This sets you up for repeated long term success with the ME lifts. Everyone once in a while, couple 2-3 times a year, if you are feeling it, go for the gonzo attempt. The 40lb PR kinda thing. But only on those days when everything is clicking, the stars have aligned, the moon is full and you didn't drink 8 budweisers the night before

It took me a while to learn that for sure I would try for max every couple weeks instead of once a month or so. Some times it would go ok , other times ya just feel lousy and ruin yourself for the next work out.

 

[PZT]

This is the best way to make long term progress. Take the 5lb PR and move on to the assistance work. This sets you up for repeated long term success with the ME lifts. Everyone once in a while, couple 2-3 times a year, if you are feeling it, go for the gonzo attempt. The 40lb PR kinda thing. But only on those days when everything is clicking, the stars have aligned, the moon is full and you didn't drink 8 budweisers the night before

Yeah every things long term for me at this point

 

[PZT]

Yeah every things long term for me at this point

I’ll tell you what. Max effort lower day on a Sunday is a bad idea lol

 

[Btcowboy]

I’ll tell you what. Max effort lower day on a Sunday is a bad idea lol

Its funny ME lower for me is also every Sunday lol