PZT's Pretty Little Princess Diary

[PZT]

3/20/2024:


Calories: 3495
Macros: 243/391/103



Workout:

Pull Day


Single Straight Arm Pulldown:

30x12
40x10
3x50x8

Dual Dumbbell Chest Supported Row:

40x12
45x10
2x50x8
35x10

Dante Row:

40x12
45x10
50x10
55x8
60x8

Smith Machine Shrug:

90x12
110x10
2x130x8
90x15

Preacher Curl Machine:

50x12
55x10
65x10
2x70x8

Standing Reverse Dumbbell Curl:

25x12
30x8

Straight Bar Cable Curl:

2x40x8


*got a pretty awesome back pump from the piddly exercises I did.

 

[PZT]

3/21/2024:


Calories: 2980
Macros: 231/259/114



Workout:

Push Day


Converging Incline Press:

0x12
50x10
100x8
150x12

Dumbbell Flat Bench:

120x15
120x12

Assisted Dip:

90x12
75x10
60x8
45x12

V Bar Press-down:

50x15
60x12
70x12
80x10
80x15

Single Arm Crossbody Cable Extension:

10x15
15x12

V Bar Overhead Cable Extension:

100x15
110x15
120x12

Super Set:
Seated Rear Delt Dumbbell Raise /
Seated Side Delt Dumbbell Lateral:

5x20 / 5x20
10x20 / 10x20

Toe Press Machine:

200x17
2x200x15

 

[PZT]

3/22/2024:


Calories: 3150
Macros: 237/303/113

 

[PZT]

3/23/2024:


Calories: 3435
Macros: 118/364/174

*just ate whatever during my eating window and spent the day with my son.



Workout:

Pull Day


Single Arm Plate Loaded Pulldown:

45x12
90x10
2x135x8
145x12

Single Arm Seated Cable Row:

55x12
2x60x10

Chest Supported Plate Loaded Row:

2x90x10
2x110x8

Smith Machine Shrug:

90x15
90x12
90x10

EZ Bar Curl:

45x12
65x12
65x10
65x8
45x12

Standing Dumbbell Curl:

3x15x12

Standing Dumbbell Hammer Curl:

2x20x12

Prone Leg Curl:

50x12
60x10
70x8
(Drop Set)
80x12 / 50x8 + 12 Partials

Dumbbell Stiff Leg Deadlift:

20x12
30x10
40x10
50x10
60x8


Weigh In: 254.8 lbs.

 

[PZT]

3/24/2024:


Calories: 4380
Macros: 186/402/219



Workout:

Shoulder & Quad Day


Leg Press:

90x15
180x12
270x10
360x8
450x8
540x8
630x8
450x15

Leg Extension:

100x15
115x12
130x10
145x8
100x12

Chest Supported Rear Delt Dumbbell Raises:

20x20
3x20x15

Straight Bar Cable Upright Row:

40x15
45x12
50x10
55x8
35x12

Seated Dumbbell Overhead Press:

50x12
60x10
70x8
80x8
90x8

Seated Dumbbell Rear Delt Dumbbell Raises:

10x30
15x25

Standing Dumbbell Side Laterals:

20x25
25x20

Standing Cable Crunch:

5x150x20

 

[PZT]

3/25/2024:


Calories: 3490
Macros: 227/395/112

 

[PZT]

3/26/2024:


Calories: 3770
Macros: 179/461/140


*been sick

 

[Diesel59]

I hope you feel better, man. What kind of illness is it?

 

[PZT]

I hope you feel better, man. What kind of illness is it?

Sinus, respiratory type ish

 

[PZT]

3/27/2024:


Calories: 2085
Macros: 77/272/81


*still sick

 

[PZT]

3/28/2024:


Calories: 2165
Macros: 218/201/51


*still sick

 

[PZT]

3/29/2024:


Calories: 2890
Macros: 221/351/68


*still not 100%

 

[Santa]

Damn, get well soon man.

 

[PZT]

3/30/2024:


Calories: 2950
Macros: 204/292/114



Workout:

Pull Day


Plate Loaded Lat Pulldown:

90x15
180x12
270x10
360x8
270x12

Dual Single Handle Seated Cable Row:

100x12
115x10
2x130x8

Wide Pronated MAG Grip Seated Cable Row:

100x12
115x10
130x8
100x12

Smith Machine Shrug:

90x12
110x10
2x130x8

Standing Dumbbell Curl:

20x15
25x12
30x8

Dumbbell Concentration Curl:

20x12
2x25x10

Standing Dumbbell Reverse Curl:

20x12
25x10


*nothing fancy. Easing back in.

 

[PZT]

3/31/2024:


Calories: 3010
Macros: 112/370/125



Workout:

Push Day


Converging Incline Press:

0x12
50x10
100x8
150x8
200x8
150x12

Seated Fly Machine:

100x12
125x10
145x8
130x10

V Bar Press-down:

30x15
40x12
50x10
60x8
40x20

Dumbbell JM Press:

20x20
25x15
30x12
35x10

Seated Dumbbell Rear Delt Raises:

20x20 + 20 Partials
20x15 + 10 Partials

Standing Dumbbell Side Laterals:

25x15
30x12
(Drop Set)
35x12 / 20x12

 

[PZT]

4/1/2024:


Calories: 2660
Macros: 202/265/86

 

[Yano]

4/1/2024:


Calories: 2660
Macros: 202/265/86

You ? only ate 2600 cals .... is this an April Fools ?

 

[PZT]

4/2/2024:


Calories: 3480
Macros: 256/349/119



Workout:

Pull Day


Prone Leg Curl:

70x12
80x10
90x8

Smith Machine Stiff Leg Deadlift:

90x12
110x10
130x8

Single Arm Plate Loaded Lat Pulldown:

45x15
90x12
135x10

Wide Grip Seated Cable Row:

100x11
115x10
130x8

Preacher Curl Machine:

50x12
55x10
65x8

Standing Dumbbell Hammer Curl:

20x12
25x10
35x8


**lax day

 

[PZT]

4/3/2024:


Calories: 3125
Macros: 248/222/148



Workout:

Quads & Shoulders


Leg Press:

90x20
180x15
270x12
360x12
450x10
540x10

Leg Extension:

100x15
110x12
115x12
125x10

Standing Dumbbell Side Laterals:

20x25
3x20x20

Rear Delt Machine:

3x100x20

Converging Overhead Press:

90x20
110x15
110x12
110x10

Super Set:
Seated Rear Delt Dumbbell Raise /
Seated Dumbbell Shrug:

2x30x15 / 2x30x15

 

[PZT]

4/4/2024:


Calories: 3960
Macros: 180/421/182