PZT's Pretty Little Princess Diary

[PZT]

4/5/2024:


Calories: 3250
Macros: 223/273/143



Workout:

Back & Biceps


Smith Machine Row:

0x12
50x10
100x8
150x3
170x10

Smith Machine Shrug:

150x14
150x11

Plate Loaded Lat Pulldown:

(Dual)
180x8
270x6
320x10
(Single)
135x10

Duante Row:

55x16
55x10

Face Pull on Seated Cable Row:

55x12
55x10

Preacher Curl Machine:

65x8
80x6
95x4
100x12
100x10

Chest Supported Dumbbell Hang Curl:

20x8
25x6
30x10

EZ Bar Drag Curl:

65x13
65x10

Hanging Leg Raise:

BWx12
BWx10

Dumbbell Suitcase:

50x16
50x13

Standing Cable Crunch:

50x16
50x15


Weigh In: 251.2 lbs.


*weight finally trending down. Workout felt great!

 

[PZT]

4/6/2024:


Calories: 3090
Macros: 160/275/110



Workout:

Chest & Triceps


Converging Incline Press:

0x10
50x8
100x6
150x4
200x10
220x8

Incline Dumbbell Fly:

30x10
35x8
40x6
50x8

Dips:

(Assisted)
75x8
50x6
(Unassisted)
BWx12
BWx9

Elevated Push Ups:

BWx12
BWx10

High Cable Fly:

25x12
25x10

V Bar Press-down on Pulldown:

30x12
40x10
50x8
70x8

EZ Bar Overhead Cable Extension:

100x12
120x10
140x8
170x10

Single Arm Crossbody Press-down:

40x11
40x9

Toe Press Machine:

200x17
200x15

 

[PZT]

4/7/2024:


Calories: 4770
Macros: 276/455/205

 

[Berserker_D]

Hell yeah brother! Those are some solid numbers keep banging that shxt

 

[PZT]

4/8/2024:


Calories: 3405
Macros: 208/348/124



Workout:

Posterior Day


Smith Machine Shrug:

50x15
100x12
150x13
150x11

Wide Grip Seated Cable Row:

100x12
115x10
130x8
145x10
145x8

Short Rope Straight Arm Pulldown:

50x12
70x10
90x12
90x10

Low Back Machine:

175x12
2x200x10

Seated Leg Curl:

50x12
65x14
65x9

Standing Dumbbell Bicep Curl:

20x12
25x10
2x30x8

Bent Over Rear Delt Raises:

20x15
25x12
30x13
30x10

Standing Cable Crunch:

3x100x20

Abduction Machine:

100x18
125x14

 

[PZT]

4/9/2024:


Calories: 3420
Macros: 251/318/121



Workout:

ISO Push Day


Incline Dumbbell Fly:

20x12
30x10
40x8
50x8

V Bar Press-down:

50x12
60x10
2x80x12

EZ Bar Overhead Cable Extension:

110x12
120x10
130x12
130x10

High Cable Flies:

25x12
2x30x10

Standing Dumbbell Side Laterals:

20x12
25x10
2x30x15

Standing Dumbbell Front Raises:

10x12
20x12
25x10

 

[PZT]

4/10/2024:


Calories: 3765
Macros: 263/400/125

 

[PZT]

4/11/2024:


Calories: 2140
Macros: 267/132/63

*first day integrating carb cycling into my intermittent fasting.



Workout:

Full Pull Day


Prone Leg Curl:

40x12
50x10
60x12
60x9

Dumbbell Stiff Leg Deadlift:

50x12
55x10
60x15
60x13

Abduction Machine:

100x12
125x10
175x8
155x8

Plate Loaded Single Arm Chest Supported Row:

45x12
55x10
2x65x8

Plate Loaded Dual Arm Chest Supported Row:

2x110x12

Preacher Curl Machine:

55x12
65x10
70x12
70x10

Standing Reverse Dumbbell Curl:

20x12
25x10
30x12
30x8

Standing Cable Crunch:

120x15
130x15
140x15

Standing Oblique Cable Crunch:

3x70x15

Hanging Leg Raise:

3xBWx12
3xBWx8

 

[PZT]

4/12/2024:


Calories: 2845
Macros: 251/200/113



Workout:

Shoulder & Lower Day


Leg Extensions:

100x12
110x10
115x8
125x11
125x9
95x14
95x11

Toe Press Machine:

200x12
205x10
2x210x8
175x12
175x10

Chest Supported Dumbbell Side Laterals:

10x15
15x12
20x10
25x11
25x9

Seated Rear Delt Dumbbell Raises:

20x12
25x10
30x9 + 8 Partials
30x8 + 8 Partials

Seated Dumbbell Overhead Press:

60x8
80x6
100x6

Seated Dumbbell Shrugs:

2x50x12
50x10

Short Rope Press-downs:

30x12
40x10
50x8
60x15


Weigh In: 250.4 lbs.

*still trending down but nothing drastic.

 

[PZT]

4/13/2024:


Calories: 3260
Macros: 300/246/116

 

[PZT]

4/14/2024:


Calories: 2150
Macros: 162/170/94



Workout:

Pull Day


Single Arm Plate Loaded Lat Pulldown:

45x12
90x10
135x8
145x8
155x8

Close Neutral MAG Grip Seated Cable Row:

100x12
115x10
130x8
135x8

Single Arm Dumbbell Row:

80x8
2x90x8

Seated Dumbbell Shrug:

2x50x12
50x10

Standing Dumbbell Curl:

25x12
25x10
25x8

Standing Dumbbell Hammer Curl:

2x25x12
25x10

Single Arm Dumbbell Hang Curl:

20x12
25x10
2x30x8

 

[PZT]

4/15/2024:


Calories: 2645
Macros: 272/119/118



Workout:

Push Day


Incline Dumbbell Fly:

25x12
35x10
2x45x10

Dips:

(Assisted)
75x12
50x10
20x8
(Unassisted)
BWx16
BWx12

Flat Barbell Bench Press:

135x12
185x10
225x8

V Bar Press-down:

50x15
60x12
70x12
80x12
90x12
90x16

Blast Strap Overhead Cable Extensions:

2x100x12

Blast Strap Press-downs:

100x10
70x10

Wide Grip Barbell Upright Row:

45x31
45x25

Converging Shoulder Press:

100x24
100x17

Bent Over Plate Rear Delt Raises:

25x19
25x16

 

[PZT]

4/16/2024:


Calories: 2745
Macros: 252/165/115

 

[PZT]

4/17/2024:


Calories: 2460
Macros: 216/210/86



Workout:

Pull Day


Smith Machine Row:

50x12
100x10
150x10
200x6

Smith Machine Shrug:

100x15
100x13

Single Arm Barbell Row:

45x12
45x10

Plated Loaded Lat Pulldown:

3x180x12

Low Back Machine:

175x15
175x12

Blast Strap Cable Hammer Curl:

50x15
60x12
60x10

Preacher Curl Machine:

2x70x10

Standing Dumbbell Curl:

2x30x8

 

[PZT]

4/18/2024:


Calories: 3235
Macros: 182/300/146



Workout:

Push Day


Incline Press Machine:

50x12
100x10
130x8
175x12
200x8

Flat Dumbbell Press:

120x8
90x15

Incline Dumbbell Fly:

50x10
35x10

V Bar Press-down:

50x12
55x10
65x10
45x12

Dip Machine:

200x13
200x12

EZ Bar Overhead Cable Extension:

150x10
120x15

Seated Rear Delt Dumbbell Raises:

5x40
5x30

Standing Dumbbell Side Laterals:

30x8
(Drop Set)
35x12 / 20x10 / 10x8

Converging Shoulder Press:

150x15
200x6

Standing Cable Crunch:

3x150x15

 

[PZT]

4/19/2024:


Calories: 3040
Macros: 77/374/132

 

[PZT]

4/20/2024:


Calories: 2855
Macros: 90/285/142



Workout:

Pull Day


Close Pronated MAG Grip Seated Cable Row:

75x12
100x10
150x10

Wide Supinated MAG Grip Seated Cable Row:

125x8
150x10
115x10

Wide Pronated MAG Grip Pulldown:

100x12
120x8
130x10

Standing Dumbbell Shrug:

3x50x12

Low Back Machine:

200x12
175x12

Standing Reverse Dumbbell Curl:

20x12
25x10

Standing Dumbbell Hammer Curl:

30x12
35x10

Standing Supinating Dumbbell Curl:

40x6
30x12

 

[PZT]

4/21/2024:


Calories: 2730
Macros: 58/337/120


Workout:

Push Day


Neutral Grip Converging Incline Press:

50x10
100x10
150x10
200x8

Incline Machine Press:

125x8
175x8

Cable Fly:

25x12
25x10
20x10

Short Rope Press-down:

35x15
35x10

Wide Grip Press-down:

35x15
35x12

Single Arm Overhead Cable Extension:

2x5x15

Bent Over Rear Delt Dumbbell Raises:

10x30
10x25

Seated Dumbbell Side Laterals:

20x20
20x15

Neutral Grip Converging Shoulder Press:

2x100x15

Abdominal Machine:

125x15
125x12

Dumbbell Suitcases:

60x12
60x12

Toe Press Machine:

2x200x12

 

[PZT]

4/22/2024:


Calories: 2630
Macros: 236/138/119

 

[PZT]

4/23/2024:


Calories: 3005
Macros: 242/236/114



Workout:

Pull Day


Close Pronated MAG Grip Seated Cable Row:

70x12
85x10
100x8
130x8
160x8

Close Supinated MAG Grip Seated Cable Row:

130x8
160x8

Medium Neutral MAG Grip Seated Cable Row:

105x8
120x8
135x8
150x8

Smith Machine Shrug:

2x90x12
90x10

Preacher Curl Machine:

70x12
80x10
85x8

Short Rope Hammer Cable Curl:

2x50x10

Standing Dumbbell Curl:

2x25x10

Standing Cable Crunch:

3x100x30


Weigh In: 249.6 lbs.

*weight still trending down. Lightest I’ve been since June 2023 lol.