PZT's Pretty Little Princess Diary

PZT

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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.
 

PZT

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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
 

Metalhead1

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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

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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.
 

PZT

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

snake

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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.
 

PZT

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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.
 

PZT

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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.

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
 

PZT

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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
 

PZT

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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.
 

TODAY

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Great job keeping up with your log thus far.

Are you not consuming any vegetables?
 

PZT

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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.
 

PZT

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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.
 

PZT

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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.
 

PZT

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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.
 

PZT

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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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