PZT's Pretty Little Princess Diary

PZT

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You look great man. I totally understand though, I've got the same issue. It's borderline body dysmorphia. It can be a blessing and a curse though. Bc it will push you to diet and train as hard as possible, but you'll never be satisfied. I've gotten better with it, but it's definitely still there. Just go at your own pace bro. You're doing awesome.

this black tank hides a lot. I have some man boobs going and high cholesterol looking cellulite fate around my belly button. Bad thing is I have been lean before so it’s not as much of body dismorphia right now. Back then it use to be for sure though. I was either too small or too fat at all times lol
 
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You're giving yourself too hard of a time man. You look great, your lifts are also something to be proud of. Shit I'd kill to be moving that much weight.
 

PZT

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You're giving yourself too hard of a time man. You look great, your lifts are also something to be proud of. Shit I'd kill to be moving that much weight.

Just thought about something when I read this. Been awhile since I’ve talked like this. But in the past that’s what’s driven me. So this is a great think.

thanks everyone for following
 

BrotherIron

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Good luck going forward with sumo. Be mindful of the other ailments that could come with it if you're fatigued. Mainly groin injuries if they're taxed enough from your squat workout.

I use block pulls quite often. May not be a bad idea for your first time, or two getting back into using sumo. Even wide stance rack pulls if you can is another option.

I did that for months when I first began pulling sumo before the summer (April'ish). My hips weren't mobile enough so I would pull sumo off a 45lbs bumper plate (bar sitting on the plate). That allowed me to get into proper position and as time when on I would use a 35, then a 25, and eventually the floor. I figured this was the safest, smartest way to work getting into position.
 

PZT

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11/25/2020




Eating:




1 c egg whites
1 c oats
1 scoop whey
1 c reduced fat milk


6 oz 90/10 ground turkey
1/4 c medium grain rice


8 oz chicken tenderloin
275 g veggie delight salad
50 g ranch dressing
1/2 oz shredded cheese
Large Dr Pepper
25 g Croutons
25 g club crackers
3 double chocolate chip caramel cookies


6 oz 90/10 ground turkey
1/4 c medium grain rice


1 c oats
1 c egg whites
1 c reduced fat milk
1 scoop whey


6 oz 90/10 ground turkey
2 c sweet tea




Calories: 4060
Macros: 283/457/120






Workout:


Squat Day




Competition Squat


45x6
95x4
135x3
175x5
225x5
(Added Belt)
265x3
315x3
355x3
405x3


Pause Squat


430x2 PR (VID)


Leg Press


180x20
2x360x15
360x12


Super Set:
Leg Extension / Leg Curl


2x100x15 / 2x100x10
100x10 / 100x8
100x8 / 100x8


Super Set:
Hip Adduction / Hip Abduction


3x90x12 / 3x90x12


Farmers Walks


1x50
1x70
1x90
1x110




Notes: squats felt really good and probably could have gone waaaay heavier but my old training partner talked me out of it. He knows I need more hyper trophy training and he picked everything after pause squat. And it fkin sucked. Almost fell a few times after the ext/curl supersets. I was really pushing my sets cause he was killing me and it made me feel like a lazy slob. I kept having to make my self start the next set cause he was already done with his super set. Me and this guy use to train hard asf and I would try running him into the ground with volume. I’m still stronger but my condition is fuk all now. 430 is a good PR, think I was doing 425x3 in wraps before I started pushing my free squat 5 years ago. Probably could have done this at one point back then but I’ll take it. Basically going to milk Reps on this before I go for a paused 495 in wraps. Every other week I’ll slowly build up my above parallel box squat. Would like to hit 600 on that as a short term goal.

 
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That's awesome man, I just recently started doing some paused squats, and I liked it a lot.
 

Sickman

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I need to start adding pause squats back into my training routine. They are awesome. You made that look easy bro. Nice work.
 
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PZT

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I need to start adding pause squats back into my training routine. They are awesome. You made that look easy bro. Nice work.

pretty sure I had 455x2, did 475 with bare knees a while back... want to keep something to easily increase at though
 

PZT

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11/26/2020




Eating:


1 c egg whites
1 c oats
1 scoop whey
1 c reduced fat milk


1 protein bar


4 oz meatloaf
1 dinner roll
2/3 c potato casserole
1/2 c green bean casserole


1 slice sweet potato pie


1 c egg whites
1 c oats
1 scoop whey
1 c reduced fat milk


6 oz 90/10 ground turkey
1/4 c medium grain rice




Calories: 3255
Macros: 239/333/107
 

PZT

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11/27/2020




Eating:


1 c egg whites
1 c oats
1 scoop whey
1 c reduced fat milk


8 oz chicken tenderloin
1/4 c medium grain rice
3 c sweet tea


Foot Long Italian herbs and cheese foot long cold cut trio
2 tbsp Mayo
Lettuce
5 tomato slices
Black olives
Large Dr Pepper
2 slices Pepper jack cheese


1 scoop whey
1 c egg whites
1/2 c reduced fat milk
1 chocolate chip cookie




Calories: 3090
Macros: 218/362/90






Workout:


Bench Day




Flat Bench Press


(Touch & Go Wide Grip)
45x25
65x20
95x15
115x10
(Paused Close Grip)
135x5
165x3
195x3
(Paused Comp Grip)
225x3
265x2
295x3


Rope Face Pulls on Seated Cable Row


(Single Rest Pause)
3 sets
50x12-8
50x14-5
50x10-6


Dumbbell Flat Press


60x8
80x8
100x
120x


Chest Supported Dumbbell Partials Destroyer Set


(Drop Set)
30x60 Partials / 20x30 Partials / 10x10 Full ROM w/ 3-count Squeezes


Super Set:
Slight Incline Dumbbell Flies / Incline Barbell JM Press


20x12 / 95x5
2x20x12 / 2x1115x5


Barbell Shrug


95x25
135x15
185x12
225x10


Super Set:
Seated Dumbbell Dumbbell Side Laterals / Long Rope Press-downs


10x20 / 40x10
15x20 / 45x10
15x20 / 55x18


Bent Over Single Arm Dumbbell Hang Curl


2x20x15




Notes: bench felt real off. Was supposed to rep out 295 but triceps seemed to have no strength. Probably going to take triceps out of my first pressing day of the week and also change barbell incline to speed bench. Otherwise this workout felt good. Felt big and pumped. Deadlifts on Sunday. Legs aren’t too sore from squat day so hopefully that goes well. Have family thanksgiving Saturday and a after party so that’ll probably effect the workout in a negative way lol.
 

PZT

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11/28/2020

Did not bother tracking at all this day. Had my larger family thanksgiving and a party that night.
 

PZT

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11/29/2020




Eating:


1 c egg whites
1 c oats
1 scoop whey
1 c reduced fat milk


6 oz chicken tenderloin
1/4 c medium grain rice


20 oz Gatorade


3 spicy mcchickens
Large French fries


6 oz chicken tenderloin
1/4 c medium grain rice


1 c egg whites
1 c oats
1 scoop whey
1 c reduced fat milk




Calories: 3710
Macros: 261/444/98






Workout:


Deadlift Day




Sumo Deadlift


135x5
185x5
235x3
275x3
(Add Belt)
325x3
375x3
415x3


Super Set:
Neutral Wide Grip Pulldown / Rope Straight Arm Pulldown


100x10 / 40x10
110x10 / 45x10
120x10 / 50x10
140x10 / 50x10
160x10 / 50x10
180x10 / 55x10


Single Arm Barbell Row


0x10
10x10
20x10
30x10


MAG Supinated Grip Seated Cable Row


100x10
110x10
120x10


Super Set:
Dumbbell Shrug / Dumbbell Hammer Curl


50x21 / 20x18
50x19 / 20x15
50x16 / 20x10
50x15 / 20x10


Low Back Raise


(Drop Sets)
BW+45x10 / BWx10
BW+45x10 / BWx8




Notes: sumo wasn’t too bad. At least makes me hopefully of actually pulling something heavy in the future. Could have gotten more Reps but took it easy. Need to keep my toes pointed out more and work on getting in a actual wider stance. I was pretty much in the same stance I have been squatting ng in lately. Back work felt awesome. Great pumps. Daily caloric intake average goes down to 3400 next week.
 

PZT

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11/30/2020




Eating:


1 c egg whites
1 c oats
1 scoop whey
1 c reduced fat milk


8 oz chicken tenderloin


6 oz chicken tenderloin
1/4 c medium grain rice


6 oz chicken tenderloin
1/4 c medium grain rice


1 c egg whites
1 scoop whey
1 c oats
1 c reduced fat milk


4 oz 90/10 ground turkey
2 oz ground chicken
1/4 c long grain rice
1 tbsp French fry dipping sauce




Calories: 2605
Macros: 285/258/44






Workout:


Bench Day




Competition Bench


(Touch & Go)
45x15
65x12
95x10
115x5
135x5
185x3
(Paused)
205x3
235x3
265x2
295x2
315x2
3x275x5


Standing Rope Face Pulls


40x25
45x25
50x25
55x16
60x11


High Incline Dumbbell Press


2x65x26
65x20


Reverse Pec Deck


30x20
40x20
50x20
60x20


Slight Incline Dumbbell Flies


20x10
25x10
30x10


Seated Dumbbell Side Laterals


(Drop Sets)
30x16 / 20x12 / 5x10
35x8 / 20x8 / 10x12 + 40x10 Standing Partials


Barbell Shrug


2x135x15


Cable Flies (5 High / 5 Mid / 5 Low)


2x50
 

PZT

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12/1/2020




Eating:


1 c egg whites
1 c oats
1 scoop whey
1 c reduced fat milk


6 oz chicken tenderloin
1/4 c long grain rice


6 oz chicken tenderloin
1/4 c long grain rice


6 oz chicken tenderloin
1/4 c long grain rice


10 oz Orange chicken
8 oz Fried rice


1 c egg whites
1 c oats
1 c reduced fat milk
1 scoop whey




Calories: 3535
Macros: 298/413/78
 

PZT

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12/2/2020




Eating:


1 c egg whites
1 c oats
1 scoop whey
1 c reduced fat milk


15 oz coffee energy drink


6 oz chicken tenderloin
1/4 c long grain rice


6 oz chicken tenderloin
1/4 c long grain rice


4 oz chicken tenderloin
2 oz ground chicken
1/4 c long grain rice


1 c egg whites
1 c oats
1 scoop whey
1 c reduced fat milk


6 oz 90/10 ground turkey
1/4 c long grain rice
200 g chili with beans
25 g shredded cheese
5 saltine crackers
1 c sweet tea




Calories: 3365
Macros: 308/369/67






Workout:


Squat Day




Competition Squat


45x5
95x5
135x5
175x5
225x5
265x5
335x5
375x3
425x3


Above Parallel Box Squats


455x5


Beltless Pause Squat


405x1


Leg Extension


50x8
70x8
90x8
110x8
130x8
160x12


Bulgarian Split


3xBWx8


Leg Press


90x30
180x20
(Rest Pause)
270x14-8-6




Notes: squatting feels so good but my groin seems to be getting worse but not while lifting. Tired of this shit. I just want to lift.
 

BrotherIron

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Maybe endorphins are kicking in while lifting so you don't feel it while squatting but actually are hurting it a bit by squatting on it. I'd say wear something to get some compression and some support like compression shorts (rheband has model, the ol blue and supertraining just released a model as well).
 
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PZT

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12/3/2020




Eating:


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


6 oz chicken tenderloin
1/4 c long grain rice


6 oz chicken tenderloin
1/4 c long grain rice


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


190 g Curly fries
30 g rench fry dipping sauce
205 g Chili with beans
45 g Shredded cheese
3 c sweet tea




Calories: 3640
Macros: 231/382/128






Workout:


P.O.S. Day




Competition Bench


(Touch & Go)
45x30
65x20
95x15
115x12
135x10
155x8
185x6
(Paused)
205x5
225x5
250x5


Standing Long Rope Face Pulls on Lat Pulldown


30x25
40x20
50x15
60x15
70x12


Flat Dumbbell Press


2x80x8
80x12


Dumbbell Bent Over Rear Delt Raises


5x30
10x25
15x20
20x15
25x12


Peck Deck


50x15
60x12
70x12
80x10 + 10 Partials


JM Pressdowns


50x16
55x15
60x12
65x10


Chest Supported Row


90x8
2x100x8


Rolling Dumbbell Extensions


30x20
35x15
40x15
45x12


Beltless Conventional Deadlift


455x1


Standing Dumbbell Side
Laterals


25x17
25x20
30x15
(Rest Pause)
35x10-6-4


Single Arm Rope Cross Body Extensions


20x12
25x12
30x10
(Drop Set)
35x8 / 25x10 / 15x12


EZ Bar Cable Curl


40x16
45x15
50x12
55x12


Dumbbell Shrug


50x15
2x50x12
 

PZT

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12/4/2020




Eating:


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


4 oz ground chicken
2 oz chicken tenderloin
1/4 c long grain rice


6 oz 90/10 ground turkey
1/4 c long grain rice


4 oz ground chicken
2 oz chicken tenderloin
1/4 c long grain rice


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


200 g
Beef Street tacos
3 c sweet tea
160 g beef quesadilla




Calories: 3525
Macros: 260/374/109
 

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