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  1. #1
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    PZT's FU Dad Bod Log

    Well its time to get back into it. I got to the point four years ago where I really knew my body and had decent strength. Had my son at 30 and slowly became a really good Dad. From the years where I learned a lot I know exactly what needs to be done, which is depressing at times because I know how much work I need to put in. I am still trying to get stricter on diet but that will come. Actually was able to get back in the gym yesterday for the first time since Covid. My volume and poundage is laughable to me right now but still feels good. And added not is that I also train for arm wrestling which was also a slight reason my physique struggles now. But I will leave out that type training for now. I will start posting my eating habits and routine to see in print where I need to get my ass in gear and help drive me to be as big, strong and lean as I can get. Detail will increase in log as I get more serious.



    5/12/2020



    Diet:


    2 scoops whey

    0 calorie energy drink

    4 oz. 93/7 beef
    1/2 c uncooked white rice

    4 oz. 93/7 beef
    1/2 c uncooked white rice

    2 scoops whey protein

    6 oz orange chicken
    1/2 c cooked chicken and rice

    4 oz greek yogurt
    1/4 c flax seed/ oat mix

    2 scoops whey protein


    Notes: Still a shitty diet but waaaay better that what my normal days have been lately. Once I get back into tracking macros I will post those.



    Lifting:


    Chest & Abs

    DB Incline Press

    20x12
    40x12
    60x12
    80x12
    100x10

    DB Incline Fly

    30x12
    35x12
    40x12

    BB Flat Bench Press

    135x12
    185x10
    225x8
    (paused)
    275x1
    315x1

    Cable Flies

    20x12
    25x12
    30x12
    35x12
    2x45x12
    50x10
    55x8

    Roman Chair Leg Raises

    2xBWx20

    Low Cable Oblique Suitcases

    2x50x10


    Notes: Low volume compared to old me but was glad I could still bench 315. I had been doing many many push ups at home over the last month or 2 so maybe that helped. Also did some arm wrestling movements to strengthen my hand, wrist, etc but not very exciting lol. Back workout coming tonight. See you guys later.

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  3. #2
    Elite Metalhead1's Avatar
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    Nice work. Competitive arm wrestling?

  4. #3
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    Originally Posted by Metalhead1 View Post
    Nice work. Competitive arm wrestling?
    Thanks, yes sir. If someone trains for arm wrestling and not to compete they probably bat shitt crazy. Too much pain involved to be anything else lol

  5. #4
    Elite Metalhead1's Avatar
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    Originally Posted by PZT View Post
    Thanks, yes sir. If someone trains for arm wrestling and not to compete they probably bat shitt crazy. Too much pain involved to be anything else lol
    Hahah fair enough. Good luck with that

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    PZT (05-14-2020)

  7. #5
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    5/13/2020



    Diet:


    2 scoops whey

    0 calorie energy drink

    5 oz tuna
    1/2 c uncooked rice
    1 scoop bcaas

    5 oz tuna
    1/2 c uncooked rice
    1 scoop bcaas

    2 scoops whey

    6 oz chicken tenderloin
    1/2 c uncooked rice

    2 scoops whey


    Notes: a little better eating but I'm sure I need more protein. And quality protein at that. I have seen the drastic difference in say using oats/eggs in the place of shakes and it is incredible. Hopefully slowly get back into that. I forgot in my previous post to add in bcaa. I had this left over from along time ago and figure I would throw it in. Not a big fan of supplements either but figured why not. I have seen results from high dosing creatine and probiotics so picked some of those up today. Also, got some pre workout just to get a kick start going in my workouts. Been years since I used one.



    Lifting:


    Back & Abs


    Treadmill

    5 minute walk

    Standing Cable Crunch

    2x50x20

    Standing Broomstick Twists

    2xBWx20

    Neutral Grip Pull Ups

    BWx13
    BWx10
    BWx8

    Wide Grip Pulldowns

    60x12
    80x12
    100x12
    120x10
    140x10
    160x10
    180x8

    Meadows Row

    10x12
    20x10
    30x8
    40x8

    Seated Cable Row

    100x12
    150x10
    200x8

    Standing Straight Arm Pulldown

    30x15
    35x15
    40x15
    45x15
    50x15
    55x15
    60x15


    Notes: my muscular strength and endurance is so weak right now. I will develop a linear progression weight wise to increase this. No arm wrestling training.

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  9. #6
    Elite DEADlifter's Avatar
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    Good job brother

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  11. #7
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    Is it possible to edit a post? I not seeing where I can.

  12. #8
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    Originally Posted by PZT View Post
    Is it possible to edit a post? I not seeing where I can.
    you should edit out 4 of those 6 scoops of whey and replace them with food

    the edit button has been know to disappear and reappear mysteriously...
    aka; the roc

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  14. #9
    Veteran snake's Avatar
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    Take your measurements and some pics. You'll thank me a year from from now when Dad bod goes to banin' bod.
    Hard work beats talent when talent doesn’t work hard.

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  16. #10
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    Originally Posted by Gibsonator View Post
    you should edit out 4 of those 6 scoops of whey and replace them with food

    the edit button has been know to disappear and reappear mysteriously...
    I should be editing out all 6. Protein powder is shitt compared to eggs & oats. Ive been there before and know this. But I am so far out of the grove I am slowly working on it.

  17. #11
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    Originally Posted by snake View Post
    Take your measurements and some pics. You'll thank me a year from from now when Dad bod goes to banin' bod.
    Hardest part about getting back into it is knowing where I have been and what it took to get there. But yes I need to start taking them every two weeks like in the past life

  18. #12
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    5/14/2020



    Diet:


    2 scoops whey

    0 calorie energy drink

    Protein Bar
    Probiotic

    6 oz chicken tenderloin
    1/2 c uncooked rice
    1 scoop bcaas
    5 g creatine

    6 oz chicken tenderloin
    1/2 c uncooked rice
    1 scoop bcaas
    5 g creatine

    1/2 scoop preworkout

    2 scoops isolate

    6 oz chicken tenderloin
    1/2 c uncooked rice

    1/2 c whole strawberries

    2 scoops whey
    1/2 c blueberries


    Notes: bit better by the day. As suggested by a previous poster I really need to cut out the shakes. When I get back to having full blinders on for my goal I will be doing a egg/oat shake upon waking and post workout. 4 chicken/rice meals in-between those and 2 more of the same meal post workout shake. This would be best case scenario for me because in the past this was easiest to maintain and alter according to my goals at the time. When leaning out I would lower my oat and rice intake, cut out yokes and raise my protein intake. Vice verse if I was wanting size. Was so easy to track macros this way. Right now my mail goals are a lot simpler.... Establish frequent meals and frequent progressive workouts. At my best I was 245 lbs. w/ abs at 6'1".



    Lifting:


    Deltoids & Abs


    Leg Pull Ins

    2xBWx20

    Seated DB Shoulder Press

    10x12
    20x12
    30x12
    40x12
    50x12
    60x12
    70x12

    Standing DB Front Raise

    5x12
    10x12
    15x12
    20x12
    25x12

    Standing DB Side Laterals

    5x12
    10x12
    15x12
    20x12
    25x12
    30x12

    Seated DB Side Laterals

    7x5x12

    Face Pulls

    3x50x15

    Seated Rear Delt Raises

    7x5x12

    Crunches

    2xBWx20


    Notes: Shoulders is actually one of my dominate body parts but as stated many times around I am waaaaay out of shape. Once my shape gets better I tend to drop shoulders presses out all together to allow for more rear and side delt movements which also allows for more incline movements on my chest day. Chest being a very stubborn body part second to arms. These workouts are based of of FST-7 but I am mainly using to establish where I am at for feeder/warm ups sets and working sets.

    I WOULD LIKE TO THANK YOU ALL THAT HAVE BEEN POSTING. LOOKING BACK IT IS SO FUNNY SEEING HOW MUCH ANOYMOUS ONLINE FORUMS HELPED ME PROGRESS TOWARDS MY GOALS, WHAT SEEMS SO LONG AGO.

    I will continue to get more detailed in my log and post pics when I am comfortable and vids when I a believe my strength is increasing.

    Added note: My previous heaviest lifts were 575 squat in belt/wraps, 375 paused bench & 545 deadlift. All gym lifts and not on the same day but at the time my gym had a leaderboard for certain weights and they were judge pretty stick. Even more so by myself. Most were done at 240-245 pounds.

    Currently when I have got in the rare workouts I seem to always be able to do 405/315/500.

    Starting to already get excited about more and more to come. I really miss the confidence that doing things others don't on a daily basis gave me.

    I also plan to compete again in arm wrestling once covid is over, so tendon issues clear up and I get to a mangle weight for weight classes. Which weight for competing isn't bad if you are just concerned with the scale. Which is thing I think messed me up diet wise. One of my first tournaments I did was for a 225 class and I had been around 250-255 for a year and was still lifting weight and eat to big and strong. I did a 8 week cut by the book and rehydrate intelligently. I did horrible at the event and really wasn't the same after physique wise. I think I did keto with the woman a year later an started to get abs back. Went on a week long business trip and then another year of no consistency. The arm-wrestling practices and competition can also be detrimental toward regular gym lifts for up to 2 weeks after and cause huge set back. I really wont this right now though and have put some other things in lift to the side to do it.

    See yall later

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  20. #13
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    5/15/2020



    Diet:


    2 scoops whey
    1/4 c blackberries
    Probiotic

    6 oz chicken tenderloin
    1/2 c uncooked rice
    1 scoop bcaas
    5 g creatine

    1/2 scoop preworkout
    1 scoop bcaas
    5 g creatine

    4 whole jumbo eggs
    1/4 c dutch chocolate milk
    1/4 c oats

    8 oz chicken tenderloin
    1/2 c uncooked rice

    1 scoop isolate
    1/4 c ducth chocolate mil
    1/4 c whole milk
    1/4 c oats

    6 oz ground turkey
    1/2 c uncooked rice


    Notes: diet is getting better but really feeling not getting in enough meals. Strong DOMS setting in



    Lifting:


    Traps/Calves/Abs/AW

    BB Shrug

    95x12
    135x12
    185x12
    225x12
    275x8

    Single Arm DB Shrug

    5x12
    10x12
    15x12
    20x12
    25x12
    30x12
    35x12


    Seated Calf Raise

    3x100x12

    Elevated Standing Calf Raise

    3xBWx12

    Reverse Crunch

    2xBWx10

    DB Suitcases

    50x10
    55x10

    Standing Cable Crunch

    2x55x20


    Notes: All above posted was done as super sets with arm wrestling Exercises.

  21. #14
    Elite TODAY's Avatar
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    Great job keeping up with your log thus far.

    Are you not consuming any vegetables?

  22. #15
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    Originally Posted by TODAY View Post
    Great job keeping up with your log thus far.

    Are you not consuming any vegetables?
    Thanks for following.

    i love vegetables but even when I was consuming 8 meals a day in the past I was very bad about getting them in. This did make for a bit of a distended stomach even with abs but the probiotic then started helping a bit. Hopefully get same results now.

  23. #16
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    5/16/2020

    Diet:

    1 scoop isolate
    4 whole jumbo eggs
    1/4 c oats
    probiotic
    5 g creatine

    5 oz tuna
    1/2 c uncooked rice
    5 g creatine
    bccaas

    1/2 scoop preworkout
    5 g creatine
    bcaas

    4 whole eggs
    1/4 c oats
    1/4 c chocolate milk
    5 g creatine

    8 oz ground beef
    1 c uncooked rice
    5 g creatine
    bcaas

    1 scoop whey
    1/4 c oats/flax seed mix

    Notes: noticing that with the covid schedule I’ll have trouble with getting in a lot of meals. So I plan on making the meals larger moving forward. This is optima all but I need to get in more calories with out adding any bull shitt.


    Lifting:

    Arms


    CGBP

    45x12
    95x12
    135x12
    185x12
    225x8

    Reverse Grip Bench

    135x12
    185x10
    225x8

    Standing BB Overhead Extension

    45x12
    55x12
    65x12
    75x12

    BB Skullcrusher

    3x75x12

    Standing Supinating DB Curl

    5x12
    10x12
    15x12
    20x12

    DB Hammer Preacher Curl

    5x12
    10x12
    15x12
    20x12

    Standing EZ Bar Curl

    25x12
    35x12
    45x12

    Notes: nothing fancy. I will keep up the compound tricep movements until my volume on chest day becomes to much. Biceps was done here more as a blood flood time training. With the previous day being a lot of arm wrestling movements, the bicep tendons can take a beating quickly. Plus I will be doing a lot of work several times a week.

  24. #17
    Elite DEADlifter's Avatar
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    Good work PZT!

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  26. #18
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    5/17/2020

    Diet:


    6 whole eggs
    1/2 c oats
    1/2c dutch chocolate milk
    probiotic
    5 g creatine

    6 oz 93/7 ground beef
    1/2 c uncooked rice
    5 g creatine
    bccaas

    3/4 scoop preworkout
    5 g creatine
    bcaas

    6 whole eggs
    1/2 c oats
    1/2c dutch chocolate milk
    probiotic
    5 g creatine

    6 oz chicken tenderloin
    1/2 c uncooked rice
    5 g creatine
    bcaas

    2 scoops isolate
    4 eeg whites


    Calories: 2836
    Macros: 239/249/91


    Notes: finally started tracking and realized where I needed to catch up. Would rather more carbs and less fat but hell its waaaaay better than what I have been doing.


    Lifting:


    Legs

    Leg Extensions

    50x15
    60x12
    70x10
    80x8

    Squats

    45x12
    95x10
    135x8
    185x6
    225x4
    275x2
    315x1

    Leg Press

    3x90x15

    DB Stiff Leg Deadlift

    5x15
    10x15
    15x15

    Lying Leg Curl

    3x30x15


    Notes: So I usually would never do extensions before squats but ehh. Then I san bagged hard on squats. Squats is the movement that comes most natural to me, so cut them short to make sure I got in the following isolation type movements. Which I have not done In forever and hardly ever do anything but squats or deads. Nor do I tend to go over three reps, even on warmups. So you will quickly see this become a squat/deadlift day.

  27. #19
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    5/18/2020

    Diet:


    5 whole eggs
    1/4 c oats
    1/4 c dutch chocolate milk
    probiotic
    5 g creatine

    6 oz chicken tenderloin
    1/4 c uncooked rice
    5 g creatine

    6 oz chicken tenderloin
    1/4 c uncooked rice
    5 g creatine

    1/2 scoop preworkout
    5 g creatine

    5 whole eggs
    1/4 c oats
    1/4 c dutch chocolate milk
    5 g creatine

    6 oz chicken tenderloin
    1/4 c uncooked white rice
    5 g creatine
    bcaas

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


    Calories: 2434
    Macros: 232/180/74


    Notes: Fats down better but didn't get enough carbs in.


    Lifting:


    Traps/Calves/AW/Abs

    BB Shrug

    135x12
    185x10
    3x245x8

    Single DB Shrug

    7x25x12

    Seated Calf Raise

    3x110x12

    Standing Elevated Calf Raise

    3xBWx15

    Roman Chair Knee Ups

    2xBWx20


    Notes: Every exercise above was a super set with a AW movement. It is hilarious right now the amount of soreness I have in my legs from the little girl leg day I had.

  28. #20
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    5/18/2020

    Diet:


    5 whole eggs
    1/2 c oats
    1/4 c dutch chocolate milk
    probiotic
    5 g creatine

    6 oz tilapia
    1/4 c uncooked rice
    5 g creatine

    6 oz chicken tenderloin
    1/4 c uncooked rice
    5 g creatine

    3/4 scoop preworkout
    5 g creatine

    2 c egg ewhites
    1/2 c oats
    1/2 c dutch chocolate milk
    1 banana
    5 g creatine

    6 oz chicken tenderloin
    2 oz beef sirloin
    1/4 c uncooked white rice
    5 g creatine
    bcaas

    1 scoop isolate
    1/2 c blueberries


    Calories: 2409
    Macros: 240/249/48


    Notes: much better day. feeling good


    Lifting:


    Chest

    Incline DB Press

    15x10
    25x10
    35x10
    55x12
    65x12
    75x12
    85x12

    Incline DB Fly

    3x35x12

    BB Flat Press
    135x10
    155x10
    185x10
    225x12
    (paused)
    275x2
    295x2

    Cable Flies

    6x35x12
    55x12


    Notes: Felt good.

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