PZT's Pretty Little Princess Diary

[PZT]

1/1/2021




Eating:


4 whole eggs
1 c whole milk
1 scoop whey
1/2 c oats


6 oz chicken tenderloin
1/4 c white rice
40 g bbq sauce


180 g battered fish
50 g hush puppies


2 whole eggs
4 egg whites
1/2 c oats
1 scoop whey
1 c whole milk


6 oz chicken tenderloin
1/4 c white rice
60 g honey bbq sauce


1 scoop whey
1 c whole milk
1/2 c oats


3/4 c Frosted Flakes
2 c whole milk
1 buttercream cookie




Calories: 3760
Macros: 282/369/126






Workout:


Chest/Shoulder Day




Tri-Set:
Flat Machine Bench Press / Band Face Pulls / Band Press-downs


50x25 / 25 / 25
2x70x25 /2x25 / 2x25
90x25 / 25 / 25


Barbell Flat Bench


45x30
95x25
135x20
185x15
225x12
225x10
(Drop Set)
225x6 / 185x7 / 135x8


High Incline Dumbbell Press


30x25
40x20
50x15
60x12
(Rest Pause)
70x10-8


High Cable Flies


40x25
45x20
50x15
55x12 + 10-Count Loaded Stretch


Reverse Pec Deck


30x35
40x30
50x20 + 12 Partials
60x16 + 8 Partials
70x13 + 10 Partials


Super Set:
Standing Dumbbell Lateral Partials (Bottom ROM) Standing Dumbbell Lateral Partials (Top ROM)


30x30 / 10x20
35x30 / 10x20
40x30 / 10x20


Chest Supported Rear Delt Dumbbell Raises


5x40
10x35
15x30


Wide Grip Barbell Upright Row


45x12
55x12
65x10
75x10
85x8


Dumbbell Front Raise to Overhead


5x15
10x13
15x15


Dumbbell Shrugs


30x30
35x26
30x24
35x22


Dual Single Handle Press-downs


30x40
35x30
40x22


Standing Supinated Dumbbell Curl


5x15
10x15
15x15




Notes: right Pec has been feeling weird so altered my workout. Trained alone today with headphones, which I haven’t done in a while. Zoned out in an empty gym and felt like I time traveled to when I was 26-28. Maybe not as lean yet but look bigger. Had veins in front Delts coming out for first time in a long time. Core still has a lot of tightening up to do. Weight has held steady this week at 260-263 so will be dropping average down to 3100 next week. Been trying to alter carbs day to day but gonna take some tinkering especially with cals dropping again. Probably fry do super low carbs on off days with I tried this week but go too many snacks in. Either way I’m happy in the gym lately. The little tweaks and aches get annoying but when I lift like this it’s way easier to stay positive then obsessing over numbers.

 

[PZT]

1/2/2021




Eating:


6 egg whites
1 c whole milk
1 scoop whey


8 oz chicken breast
50 g honey bbq sauce


3 spicy chicken sandwiches
1 oz honey mustard
1 oz chikfila sauce


5 egg whites
1 whole egg
1 scoop whey
1 c whole milk


1 slice blue berry creme cake
2 c whole milk
75 g Danish




Calories: 3345
Macros: 259/268/136








1/3/2020




Eating:


6 egg whites
1/2 c oats
1 c whole milk
1 scoop whey


6 oz chicken tenderloin
1/4 c white rice
50 g honey bbq sauce


5 whole eggs
1 scoop whey
1 c oats
1 c whole milk


300 g taco soup
25 g saltine crackers
50 g shredded cheese


1 scoop whey
1 whole egg
20 g oats
1 c fat free milk




Calories: 2760
Macros: 246/250/85






Workout:


Leg Day




Lunges


3xBWx10


High Box Squat in Sleeves


45x10
135x8
225x6
315x5
405x3
(Add Belt)
495x3
585x3
600x5


Leg Extension


50x20 + 20 Partials
60x20 + 20 Partials
70x20 + 20 Partials
80x20 + 20 Partials


Lying Leg Curl


40x12
50x12
60x12
70x10
(Rest Pause to Drop Set)
90x8-4-3 / 50x4


Pull Throughs


2x50x15
55x15
65x15
80x15




Notes: had to actually tighten my belt one notch today, fk me right? Lol... calories gotta drop more next week.

 

[PZT]

1/4/2021




Eating:




3 whole eggs
20 g oats
1 c fat free milk
1 scoop whey


6 oz chicken tenderloin
1/2 oz zesty Buffalo sauce
4 oz blueberry Greek yogurt


6 oz chicken tenderloin
1/4 c white rice
1/2 oz pistachios
1 oz honey mustard


6 oz chicken tenderloin
100 g cooked broccoli
1 oz sweet & sour Siracha
3 salted caramel rice cakes


3 whole eggs
1 scoop whey
1 c oats
1 c fat free milk


6 oz chicken breast
1/2 c rice
40 g ranch dressing




Calories: 2805
Macros: 268/259/75






Workout:


Arm Day




EZ Bar Cable Curl


25x12
35x12
45x12
55x12
65x12
75x12
(Drop Set)
85x10 / 65x7 / 45x8


Wide Grip Press-down
(Away From Rack)


50x12
60x12
70x12
80x12
90x12


Wide Grip Press Down (Close to Rack)


100x20
120x16
140x13


Supinated DB Curl


20x20
25x13
2x30x10
30x8


Incline EZ Bar JM Press


35x12
65x12
105x12
2x125x12


Dumbbell Hammer Curl


20x20
25x15
2x25x12


Overhead Rope Tricep Cable Extension


50x20
60x15
70x15




Notes: had slight tendinitis flare up in left arm after squating yesterday, then today made it way worse after having to clean the bar on JMs. Made rest of the workout extremely painful bu got it done.

 

[PZT]

1/5/2021




Eating:


4 whole eggs
1 c fat free milk
1 scoop whey


6 oz chicken tenderloin
100 g cooked broccoli
1 oz chikfila sauce


6 oz chicken breast
1/4 c white rice
1 oz honey mustard


6 oz chicken tenderloin
100 g broccoli
1 oz sweet and sour siracha


3 whole eggs
1 scoop whey
1 c fat free milk


5 whole eggs
35 g shredded cheese


4 oz blueberry Greek yogurt




Calories: 2475
Macros: 268/132/95






1/6/2020




Eating:




3 whole eggs
1 c oats
1 scoop whey
1 c fat free milk


6 oz chicken breast
1/4 c white rice
1 oz sweet and sour siracha


150 g tuna
1/4 c white rice


6 oz chicken breast
1/4 c white rice
1 oz zesty Buffalo sauce
4 Caramel rice cakes


3 whole eggs
1 c oats
1 scoop whey
1 c fat free milk


20 g shredded cheese
2 whole eggs
4 egg whites
1/8 c white rice


100 g blueberry muffin




Calories: 3395
Macros: 280/371/81






Workout:


Back Day




Meadow’s Row on Landmine


0x8
10x8
20x8
30x8
40x8
3x50x8


Smith Machine Bent Over Row


3x50x6
70x6
3x100x6
(Drop Set)
100x12 / 50x6


Wide Neutral Grip Pulldown


110x10
130x10
150x10


Close Neutral Grip Pulldown


3x150x10


Bent Over Cross Cable Row


2x25x12
20x12


Single Arm Supinating Pulldown


20x15
30x15
40x15
(Rest Pause)
60x10-6-4


Reverse Peck Deck


2x50x30
(Drop Set)
70x12+15 Partials / 40x10 w/ 2-count Squeeze


Banded Barbell Shrug


4x45x15


High Cable Single Arm Bicep Curl


20x15
25x12
20x10


Low Back Raise


2xBW+45x12
(Drop Set)
BW+45x12 / BWx10

 

[Sickman]

Good volume. Keep on training hard bro.

 

[PZT]

Good volume. Keep on training hard bro.

thanks man

 

[PZT]

1/7/2021




Eating:


4 whole eggs
1 c fat free milk
1 scoop whey


6 oz chicken tenderloin
90 g cooked cut green beans
3/4 oz honey mustard
1 stick string cheese


6 oz chicken breast
90 g cooked cut green beans
15 g chili sauce
1 oz pistachios


6 oz chicken breast
90 g cooked cut green beans
15 g spicy three pepper sauce
4 oz blueberry Greek yogurt


3 whole eggs
1 c fat free milk
1 scoop whey


3 whole eggs
2 oz chicken breast
30 g shredded cheese
15 g salsa verde




Calories: 2505
Macros: 281/113/99

 

[PZT]

1/8/2021




Eating:


2 whole eggs
1 c fat free milk
1 scoop whey
1 c oats


6 oz chicken tenderloin
1/4 c white rice
1 oz chikfila sauce


6 oz chicken tenderloin
1/4 c white rice
3/4 oz zesty Buffalo sauce


6 oz chicken tenderloin
1/4 c white rice
1 oz honey mustard


3 Apple cinnamon rice cakes


2 whole eggs
1 c oats
1.5 fat free milk
1 scoop whey


2 whole eggs
2 oz cooked chicken breast
1/8 c white rice
30 g shredded cheese


90 g lemon creme cake




Calories: 3395
Macros: 266/369/87






Workout:


Chest/Shoulders




Flat Chest Press Machine


60x8
80x8
100x8
120x8
140x8
160x8
180x8
200x8
220x8
230x8


Incline Barbell Spoto Press


45x6
95x6
135x6
185x6
3x225x6


Slight Decline Dumbbell Press


50x15
60x15
70x15
80x15
90x15
(Drop Set)
100x10 / 60x10 / 40x10


Peck Deck


50x10
60x10
70x10
90x10
(Rest Pause)
100x10-8-4


Standing Dumbbell Side Laterals


15x35
20x25
(Drop Set)
25x12 / 10x9


Rope Face Pulls


40x36
45x27
50x20


Chest Supported Dumbbell Y Raises


5x20
5x16
5x15


Seated Machine Shoulder Press


55x24
70x16
85x15


Seated Dumbbell Shrug


30x32
35x24
40x20


Cross Body Cable Tricep Extension


20x20
25x16
30x12


EZ Bar Cable Curl


30x21
35x17
40x13




Notes: hard to get through chest but finally got warm and felt great the rest of the workout pump wise. Really wanna bring up my traps and arms while I’m baby the pecs. Planning on deadlifting from the floor Wednesday for the first time in awhile. In my head I feel like I can hit some kind of rep PR but that have to be something like 495x5 I think. Not sure if possible but I’m wear strap too so we will see. Really wanna take 650 for a ride on high box squats next Sunday. This Sunday will be just straight hypertrophy though.

 

[PZT]

1/9/2021




Eating:


2 scoops whey


2 spicy chicken sandwiches


8 oz chicken breast
100 g broccoli
50 g carrots
25 g French fry dipping sauce


8 oz chicken breast
100 g broccoli
50 g onions
35 g honey bbq sauce


130 g house salad
30 g ranch dressing
6 croutons


2 scoops whey
50 g banana nut bread




Calories: 2510
Macros: 271/182/82

 

[PZT]

1/10/2021




Eating:




3 whole eggs
1 c oats
1 c reduced fat milk
1 scoop whey


4 caramel rice cakes


4 whole eggs
1 c oats
1 scoop whey
1 c reduced fat milk


5 oz cooked NY Strip Steak
3 c sweet tea


100 g blueberry muffin
2 c reduced fat milk


488 g orange chicken


Sausage egg cheese on a croissant




Calories: 4215
Macros: 252/459/146






Workout:


Leg Day




Bulgarian Split Squat


3xBWx10


Lying Leg Curl


40x8
50x8
2x60x8
80x8
(Rest Pause)
90x10-4-3 + 20 Partials + 10-Count ISO-Hol


Leg Extension


110x8
130x8
2x150x8
170x15


Close Stance Leg Press


90x12
180x11
270x10
450x9
630x8


Wide Stance Leg Press


2x630x8
(Drop Set)
630x8 / 450x8 / 180x6


Walking Lunges


3xBWx10




Notes: those lunges really sucked. Dropped way too much weight this week. Was down three pounds this week but was only averaging 2800 calories a day going into Sunday.

 

[CohibaRobusto]

I used to do lunges a lot, but haven't been lately. They do seem to take a toll.

Was that leg press one of those angle leg presses with the sled? I like those.

 

[PZT]

I used to do lunges a lot, but haven't been lately. They do seem to take a toll.

Was that leg press one of those angle leg presses with the sled? I like those.

i hate lunges & split squats but hate hack squats even more

yes it’s a sled leg press

 

[PZT]

1/11/2021




Eating:




1.5 scoop whey
1 c reduced fat milk


6 oz chicken breast
100 g broccoli
4 oz Greek yogurt


6 oz chicken breast
1/4 c white rice


6 oz chicken tenderloin
1/4 c white rice


4 Apple cinnamon rice cakes


1/4 c reduced fat milk
1/2 c oats
1 scoop whey
3 egg whites
2 whole eggs


4 oz fried rice
3.5 oz Chow mein
1.5 oz orange chicken
4 oz honey sesame chicken
3 oz general tsu chicken


50 g lemon creme cake




Calories: 3215
Macros: 269/341/82






Workout:


Arm Day




Wide Grip Press-Down


50x42
60x36
70x27
80x20
90x16
100x13
120x10


Standing Supinating Dumbbell Curl


5x41
10x20
15x18
20x14
25x12
30x10


Rolling Dumbbell Extensions


3x30x15


Preacher Curl Machine


30x20
35x16
40x15
45x12
(Rest Pause)
50x12-6-5-4


Close Grip Spoto Press


135x8
185x7
225x6
2x245x5
225x5


Reverse Barbell Curl w/ 2-count Squeezes


25x8
45x8
2x55x8
65x8


JM Press


95x10
2x135x5
95x10


Standing Dumbbell Shrug


30x32
35x22
40x21
45x15


Standing Cable Crunch


50x50
60x38
70x25
80x16


High Cable Leaning Oblique Crunch


50x26
55x22
60x20




Notes: serious pump until I got to close grips but been awhile since I did some heavier Tricep work.

 

[CJ]

You actually weighed your Chinese food, you silly bastard!!! :32 (18)::32 (18)::32 (18):

 

[PZT]

You actually weighed your Chinese food, you silly bastard!!! :32 (18)::32 (18)::32 (18):

its a must lol

 

[PZT]

1/12/2021




Eating:




1.5 scoop whey
1 c reduced fat milk


6 oz chicken tenderloin
100 g broccoli


6 oz chicken tenderloin
100 g broccoli
1 oz sweet and sour sauce


6 oz chicken tenderloin
100 g broccoli
1 oz teriyaki sauce


2 apple cinnamon rice cakes


2 chorizo sausages


6 egg whites
1 scoop whey
1 c reduced fat milk


1 slice blueberry loaf cake




Calories: 2560
Macros: 257/159/101

 

[PZT]

1/13/2021




Eating:




1 scoop whey
1 c reduced fat milk
1 c oats
2 whole eggs


6 oz chicken tenderloin
1/4 c white rice
3 apple cinnamon rice cakes


6 oz chicken tenderloin
1/4 c white rice
8” banana for Jin & CJ


6 oz chicken tenderloin
1/4 c white rice


2 apple cinnamon rice cakes


1 scoop whey
2 whole eggs
3/4 c oats
1 c reduced fat milk


5 whole eggs
3 egg whites
90 g cooked asparagus
30 g shredded cheese


1 slice banana nut bread
1 c reduced fat milk




Calories: 3415
Macros: 283/356/92






Workout:


Back Day




Straight Bar Straight Arm Pulldown


50x20
60x20
(Drop Set)
80x16 / 50x8


Single Arm Barbell Row


0x8
10x8
25x8
45x8
70x8
80x8


Chest Supported Row


45x6
70x6
115x6
120x6
130x6
145x6
180x6


Supinated MAG Grip Pulldown


120x10
140x10
160x10


Cable EZ Bar Upright Row


40x15
55x15
60x12


Bent Over Rear Delt Dumbbell Raise


3x25x20


Banded Shrug


3x15


Low Back Raise


BWx20
(Drop Set)
BW+45x15 / BWx5
BW+45x10 / BWx10
BWx11
BWx13
BWx16




Notes: ok workout. Had three others with me today. And my main training partner had serious dental work today so his intensity was done. Still went heavy on single arm and chest supported rows though. Probably should have spent more time on pulldowns and lower back. The shrugs, rear Delts and upright rows seemed useless today. Most volume I have done on lower back in a long time. Wanted to deadlift today but was still recouping from day. interested to see if some of the stuff i have been doing carries over. Also want to see if the weight loss allows me to get in a better position. Really need to hit some squats to depth soon or even some low box squats. Bench will still be taking a back see cause of the pec issue. think its being cause by a knot i have under/beside my scapula. been trying to rehab that along with not doing what causes it, the way i drive and sit at my desk while working.

 

[PZT]

1/14/2021




Eating:




1 scoop whey
1 c reduced fat milk
1/2 oats
3 whole eggs


6 oz chicken tenderloin
90 g cooked asparagus
1/4 oz soy sauce


3/4 oz pepper jack cheese


6 oz chicken tenderloin
1/4 c white rice
1/4 oz soy sauce


6 oz tenderloin
90 c cooked asparagus
1/4 oz soy sauce


3 whole eggs
1 scoop whey
1/2 c oats
1 c reduced fat milk


3 whole eggs
6 egg whites
30 g shredded cheese
90 g chorizo sausage


3 mini chocolate donuts
1 mini powdered donuts
1 c reduced fat milk




Calories: 3090
Macros: 292/180/127

 

[PZT]

1/15/2021




Eating:




1 scoop whey
1 c reduced fat milk
1/2 oats
1 whole eggs


6 oz chicken tenderloin
100 g cooked green beans


6 oz chicken tenderloin
1/4 c white rice


6 oz chicken tenderloin
1/4 c white rice


3 caramel rice cakes


1 scoop whey
1/2 c oats
1 c reduced fat milk
1 whole egg


2 whole eggs
6 oz chicken tenderloin
1/4 white rice
50 g shredded cheese


3 powdered mini donuts
1/3 c reduced fat milk




Calories: 2755
Macros: 262/269/65






Workout:


Chest & Shoulder Day




Slight Decline Dumbbell Press


10x20
20x20
30x20
40x20
50x15
60x15
70x15
80x15
90x12
100x12
110x12
120x15


Wide Grip Incline Spoto Press


45x8
135x8
205x8
215x8
220x8


Super Set:
Flat Machine Press / Band Shoulder Rotaions


100x10 / 10
110x10 / 10
120x10 / 10


High Incline Dumbbell Fly


3x20x12


Super Set:
6-Ways / Rope Face Pulls


5x12 / 50x12
5x10 / 50x12
5x10 / 50x10


Chest Supported Dumbbell Rear Delt Partials


2x20x35
20x31
20x30


Wide Grip Upright Row


45x8
50x8
55x10
60x8
65x9
70x8


Standing Dumbbell Side Lateral


(Drop Sets)
25x12 / 15x12
(Drop Set to Rest Pause)
25x10 / 25x9-5


Leaning Single Cable Shrug


30x20
35x20
45x20
60x13


Rope Press-down


30x20
40x20
50x16


EZ Bar Cable Curl


40x20
50x20
60x17


Kneeling Cable Crunch


50x20
60x20
70x20




Notes: Pec was feeling a tad better so tried not to push it too much. I really miss hitting some heavy pressing and want to get better to do so. Need to really crack down eating wise next week.

 

[PZT]

1/16/2021




Eating:




1 scoop whey
1 c reduced fat milk
1/2 oats
2 whole eggs


90 g chorizo sausage
1/4 c white rice


6 oz chicken tenderloin
1/4 c white rice
25 g honey bbq sauce
25 g French fry dipping sauce


1 scoop whey
2 whole eggs
1/2 c oats
1.25 c reduced fat milk
50 g lemon creme cake


20 g collagen peptides
7 oz chicken tenderloin
1/4 c white rice
100 g green beans cooked
25 g soy sauce


7 oz chicken tenderloin
1/4 c white rice
100 g green beans cooked
40 g ranch dressing


2 scoops whey
1/4 c oats
1/2 c whole milk




Calories: 3445
Macros: 304/315/103






Workout:


Leg Day




High Box Squat w/ 63 lbs. Chain


45x8
135x8
225x8
(Add Sleeves)
315x8
(Added Belt)
405x5
495x5


Banded Below Knee Cap Rack Pulls (Maybe 140 lbs. at top end)


135x5
225x5
315x5
(Add Belt)
405x2


Leg Extensions


3x150x10


Leg Curl


3x100x10


Leg Press 1.5s


3x180x10


Banded Low Back Raise


BWx20
BWx15


Hanging Leg Raise


2xBWx10




Notes: felt tiny, fat, weak and tired today. Weight has stayed the same. Finally was real with myself and sat down and crunched the numbers. Gotta be more consistent. Protein has been too low and fat too high most days. Concentrated on carb intake so much I’ve been blind. Pretty much gonna start at 3100 310/310/75. This will be a third week averaging 3100 but I’ll do it more steady and at hopefully better macros. Also going to get fiber intake up through greens and maybe introduce a fiber supplement. Tried start half way through Saturday but fat was already passed my needs lol.