PZT's Pretty Little Princess Diary

[PZT]

Solid benching.

appreciate it man

 

[PZT]

11/22/2020




Eating:


1 egg whites
1 c oats
1 c whole milk
1 scoop whey
1 banana


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


4 oz cooked turkey
1/4 c medium grain rice


Double quarter pounder w/ cheese
Large French fries
Large mocha Frappuccino

1 c egg whites
1 scoop whey
1 c whole milk




Calories: 3995
Macros: 262/406/148






Workout:


Deadlift Day




Conventional Deadlift


89x5
135x5
185x5
215x5
255x5
(Add Belt)
295x5
345x5
395x5


MAG Close Supinated Grip Pull-down


100x12
120x10
140x8
160x6
170x6


Dead-stop Dumbbell Rows


70x6
80x6
90x6


Dumbbell Pull Overs


2x40x15


Super Set:
Barbell Shrug/Barbell Row


3x135x12 / 3x135x10


Dumbbell Concentration Curls


4x20x12


Dumbbell Shrugs


(Drop Sets)
50x15 / 40x15
50x12 / 40x12




Notes: gawd awful workout. Had some serious DOMs since last squat workout. I’ll alter squat day a bit but think I was just newbie type pain and I haven’t been doing squats and deadlifts this close rest day wise. I hate deadlifting right now. Probably switching to sumo next workout. Tired of this shit. Lower back didn’t feel too bad, just not liking the way it feels deadlifting. Got down to a tank top for first time in forever while at the gym. Gonna use it as a progress pic as I bring cals down. Wasn’t too depressed by it especially for how bad I eat.

 

[Sickman]

I'm going through the same thing with my deadlifts. They just dont feel good to me like they used to, and I'm scared I'm going to hurt my back. Bc I always do whenever I really start to focus on them. My form is good too. I've got a childhood back injury in my L5 that gets irritated. For as strong as my bench and squat are right now, my deadlift is still extremely lacking.

Nice work man. Overall, our lifts are almost exactly the same.

 

[Metalhead1]

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.

 

[PZT]

I'm going through the same thing with my deadlifts. They just dont feel good to me like they used to, and I'm scared I'm going to hurt my back. Bc I always do whenever I really start to focus on them. My form is good too. I've got a childhood back injury in my L5 that gets irritated. For as strong as my bench and squat are right now, my deadlift is still extremely lacking.

Nice work man. Overall, our lifts are almost exactly the same.

Yeah I messed up my SI back in August and hasn't felt the same since

 

[PZT]

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 pulled sumo before. Usually the only problem I have with them is my hip shift issue and it will make one leg lock out early if my form is not spot on. I have pulled two sets sumo in the last 6 months and I could feel my groin was weak compared to how it use to be. Just gotta change something up. I have pulled witin like 15-20 pounds of my conventional best before so isn't too bad

 

[PZT]

11/23/2020




Eating:


1/2 egg whites
1/2 c oats
1 c whole milk
1 scoop whey


6 oz 90/10 ground turkey


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


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


1/2 c egg whites
1/2 c oats
1 c whole milk
1 scoop whey


8 oz chicken tenderloin
1/4 c medium grain rice


6 oz chicken tenderloin
1/4 c medium grain rice
2 sweet tea




Calories: 2970
Macros: 271/273/79






Workout:


Light Pressing Day




Incline Barbell Bench


45x20
65x15
95x10
105x5
125x5
145x5
175x5
200x5
225x8


Rope Face Pulls on Lat Pulldown


30x20
40x17
50x15
60x15
70x11


High Incline Dumbbell Press


60x25
60x21
60x13


Lying on Side DB Rear Delt Raise


5x15
2x5x12


Pec Deck


4x50x10


Decline Rolling Dumbbell Tricep Extension


3x40x8


Wide Grip Cable Upright Row


50x15
60x12
65x10


Banded Tricep Press-Downs


2x50


Alternating Dumbbell Supination Curl


(Drop Set)
2x25x8 / 15x8




Note: another shitty workout. Been getting this know in my lower right rap for the past week but just now started effecting workout. Got the woman to some deep tissue on it when I got home.

 

[PZT]

Since I am going to start focusing a bit more on the way I look I figured I needed to get up a pic for future reference. Be gentle, use lube, love me like you use to. K Thanx bye

 

[CohibaRobusto]

Lookin beefy bro!

 

[PZT]

Lookin beefy bro!

like a chunk of 80/20 ground beef haha

 

[PZT]

11/24/200

app deleted again

Calories: 3420
macros: 278/355/79

 

[CJ]

11/24/200

app deleted again

Calories: 3420
macros: 278/355/79

Any snacks? :32 (20):

 

[Skullcrusher]

Any snacks? :32 (20):

4 fried chickens and a coke! :32 (19):

 

[Skullcrusher]

yea my Reps don’t convert over well. I should be doing this for 5. I feel like in the video I’m tucking too much but it helps so much with the shoulder pain but my triceps are feeling stronger than ever. I’d highly recommend doing nothing but the JMs and rolling dumbbells to anyone concerned with bench max.

I hit a plateau on my max bench press. So close grip incline jm...but what are rolling dumbbells?

 

[Sickman]

Looking thick asf bro. Keep up the good work

 

[PZT]

Any snacks? :32 (20):

300 g taco soup
1.5 oz shredded cheddar
25 g tortilla chips
25 g saltine crackers

16 oz Budweiser

 

[PZT]

4 fried chickens and a coke! :32 (19):

would have been fried chicken tenders and whiskey and coke if anything lol

 

[PZT]

I hit a plateau on my max bench press. So close grip incline jm...but what are rolling dumbbells?

search on YouTube to get a look at them. There is kind of a rhythm to it. Its kinda a negative like a skull crusher, a slight pullover in bottom of the movement and then a pressing motion to finish. It puts a lot of pressure real close to the point of the elbow. Be careful though, sometimes I have gotten over excited and used alittle pbit too much of the pullover type portion and when the weight transfers to your triceps it can hurt

 

[PZT]

Looking thick asf bro. Keep up the good work

Thanks man. Hoping to hold as much mass and strength as possible and shed a few pounds of fat. Then fill back out lol. Idk maybe extend longer so that I can go shirtless never summer. I am super self conscious shirtless even when I had a 6 pack so its ruff for me around that time of year.

 

[Sickman]

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.