PZT's Pretty Little Princess Diary

[PZT]

5/26/2020

Eating


2 whole eggs
1 c egg whites
1/2 c oats
1 c low fat chocolate milk

5 oz 93/7 turkey
1/4 c white rice

5 oz 93/7 ground turkey
1/4 c white rice

3/4 scoop preworkout

2 whole eggs
1 c egg whites
1/2 c oats
1 c chocolate milk

4 oz cooked NY Strip Steak
1/4 c white rice
1 c romaine
Apple

3 whole jumbo eggs
1/4 c shredded cheese
1/4 c white rice
1 scoop whey


Calories: 3105
Macros: 265/295/91

Notes: feeling better by the day. After the shitss my gut is down quite a bit. Just gonna keep getting in the meals and stay as clean as possible. I believe I will have to up cals some or I wont be healing and recovering well enough. The weight and volume will only increase by the day.


Lifting

Traps & AW


BB Shrug

115x15
155x12
205x10
3x245x8

Single DB Shrug

7x35x12


Notes: I hate Calf workouts so they are gone lol. I did super sets with trap and AW movements until the traps exercises were done. This workout actually started at home. I did not mention that I built a pulley system to run a high specific AW exercise at home strictly for power. I am actually using the original Cube Method template for this but it will be done at a higher frequency. Possibly everyday. The template will help regulate intensity to reduce soreness in the tendons but increase my actually ability.

 

[PZT]

5/27/2020

Eating


2 whole eggs
1 c egg whites
1/2 c oats
1 c low fat chocolate milk

5 oz. tuna in oil
1/4 c white rice

4 oz cooked NY strip
1/4 c white rice

1 scoop preworkout

2 whole eggs
1 c egg whites
1/2 c oats
1 c low fat chocolate milk

4.5 oz cooked pork chop
1/4 c oats
2 tbsp salsa
1 c romaine
1 apple

1 scoop whey
1 tbsp chia seeds
1/2 c blueberries

Calories: 2777
Macros: 251/270/72


Lifting

Chest


DB Incline Press

10x10
20x10
30x10
40x10
60x12
70x12
80x12
90x12

DB Incline Fly

20x15
25x15
30x15

BB Flat Press

135x8
185x8
225x8
(paused)
245x5
275x3
295x2
325x1

Cable Fly

40x12
45x12
50x12

High Incline DB Press

40x12
45x12
50x12

 

[Metalhead1]

How are you doing the cube and frequency?

 

[PZT]

How are you doing the cube and frequency?

it’s the basic cube template but will be only for a cable pull down to the side on a actual arm wrestling table At home and a static hammer curl on a standard gym Pully system. The movement at home is done with a special handle most call a wrist wrench but mine is 2.8 inches in diameter. Similar to the Thomas inch db. The gym lift is done with a strap similar to a karate belt that runs over the front of the knuckles. These are the 2 most basic movements in arm wrestling. The at home lift right now I am preforming everyday until 1 week before I test the lift again. The in gym lift will only be done twice a week. Both movements are also done from a no load. Similar to a deadlift

 

[PZT]

5/28/2020

Eating

2 whole eggs
1 c egg whites
1/2 c oats
1 c low fat chocolate milk

5 oz tuna in oil
1/4 c white rice

4.5 oz cooked pork chop
1/4 c white rice

1 scoop preworkout

2 whole eggs
1 c egg whites
1 c low fat chocolate milk
1/2 c oats

6 oz chicken tenderloin
1/4 c white rice
1 c romaine
2 tbsp French fry dipping sauce

1.5 apples

4 oz chicken tenderloin
1 c baby spinach
1/4 shredded cheese
1/2 tbsp chia seeds
2 tbsp salsa
1 c strawberry halves
1 tbsp peanut butter
Probiotic

Calories: 2945
Macros: 253/283/86


Lifting:

Back


Neutral Grip Pull Ups

4xBWx8

Wide Grip Pull Down

120x8
140x8
160x8
180x8

Meadows Row

5x30x10

Seated Cable Row

110x12
130x12
150x12
170x12

Straight Arm Pull Down

3x50x15

DB Row

40x12
45x12
50x12


Notes: going into the work out my tendons were iffy but after a few pull ups I was ok. After pull ups I started feeling great. Could have gone much heavier but trying to check myself weight wise to get my volume up a bit. Will be changing order of exercises for this workout next go. And of course increase weight and volume.

 

[DEADlifter]

Good work bro. Do you ever floss your elbows? I just discovered that in the past couple of weeks. Works wonders for me.

 

[PZT]

Good work bro. Do you ever floss your elbows? I just discovered that in the past couple of weeks. Works wonders for me.

never flossed. I’m doing a bit of glide exercises but with the constant abuse to the pronator and such there’s always a discomfort. Especially since I have popped them both a few times competing and practicing.

 

[PZT]

5/29/2020

Eating


2 whole eggs
1 c egg whites
1/2 c oats
1 c low fat milk

6 oz chicken tenderloin
1/4 c white rice
1 c romaine

3/4 scoop preworkout

2 whole eggs
1 c egg whites
1/2 c oats
1 c low fat milk

6 oz chicken tenderloin
1/4 c white rice
1 c broccoli
2 tbsp teriyaki

6 oz chicken tenderloin
1/4 c white rice
1 c baby spinach
2 tbsp soy sauce

protein bar
2 c whole milk
8 oz Greek yogurt
1 apple

calories: 3175
macros: 271/356/73


Lifting

Shoulders & Abs


Seated DB OH Press

20x10
30x10
40x10
60x10
70x10
80x10

Standing DB Side Lateral

3x30x10

Seated DB Side Lateral

7x15x10

Rope Face Pull

3x60x10

Seated Rear DB Raise

3x15x12

Chest Supporter DB Rear Delt Partials

2x20x40

Standing Cable Crunch

3x60x20


Notes: feeling better and better

 

[Gibsonator]

good job dude, for sure ur gonna get burnt out on the chicken, ground turkey/cod are good lean alternatives so you don't go crazy on ur diet

 

[PZT]

good job dude, for sure ur gonna get burnt out on the chicken, ground turkey/cod are good lean alternatives so you don't go crazy on ur diet

thanx man. On the chicken I was just being a bish and needed to get my “this meal weal will take me where I wanna be” mentality back. But I have gotten in some variety this past week. And I can really feel a difference with the added fruits and veggies. Feeling real good about things to come.

 

[Gibsonator]

thanx man. On the chicken I was just being a bish and needed to get my “this meal weal will take me where I wanna be” mentality back. But I have gotten in some variety this past week. And I can really feel a difference with the added fruits and veggies. Feeling real good about things to come.

variety will keep you on track, dont set yourself up for failure

 

[PZT]

5/30/2020

Eating

2 whole eggs
1 c egg whites
1/2 c oats
1 c low fat chocolate milk

6 oz chicken tenderloin
1/4 c white rice
1 c romaine
2 tbsp guacamole sauce

3/4 scoop preworkout
5 g creatine
bcaas

2 whole eggs
1 c egg whites
1 c low fat chocolate milk
1/2 c oats
5 g creatine

6 oz chicken tenderloin
1/4 c white rice
1 c broccoli
2 tbsp orange sauce

5 oz 93/7 ground turkey
1/4 c white rice
1 c baby spinach

1 scoop whey
1/2 c watermelon
1/4 c almonds


Calories: 2748
Macros: 249/282/69


Lifting

AW/Biceps


Strict Standing EZ Bar Curl

25x10
35x8
45x6
55x4
65x2
75x1
95x1
105x1
115x1
125x1

Supinate DB Curl

5x20x10

Preacher DB Hammer Curl

3x20x12


Notes: there was also tons of more specific arm wrestling movements done.

 

[PZT]

5/31/2020


Eating


2 whole eggs
1 c egg whites
1/2 c oats
1 c low fat chocolate milk

5 oz 93/7 ground turkey
1/4 c white rice
1/4 c corn

1 scoop preworkout
5 g creatine
bcaas

2 whole eggs
1 c egg whites
1 c low fat chocolate milk
1/2 c oats
1 banana
5 g creatine

5 oz chicken tenderloin
1/4 c white rice
1/2 c green beans
1 c strawberries

4 oz uncooked Top Sirloin Steak
1 apple

1 scoop whey
1/2 scoop isolate
1 tbsp chia seeds
1/4 c cashews
1/2 black berries
1 probiotic


Calories: 2928
Macros: 241/292/88

Notes: going to do my best to get carbs to average low 200s this week to see if I can hurry the fat loss while still maintaining my strength and size progress.


Lifting

Triceps & Traps


CGBP

65x15
115x12
155x10
185x8
3x225x6

Reverse Grip Bench Press

3x205x8

Standing OH BB Extension

3x75x12

BB Skull Crusher

3x85x12

BB Shrug

95x20
135x15
185x12
205x10
225x8
245x6
2x275x4

Single DB Shrug

7x40x12


Notes: Felt really good. Left inner elbow tendon was pretty tender after the home AW lift but Ill make it lol.

 

[PZT]

6/1/2020


Eating


2 whole eggs
1 c egg whites
1/4 c oats
1 c low fat chocolate milk

6 oz. chicken tenderloin
1 c baby spinach
1/4 c almonds

6 oz. chicken tenderloin
1/4 c white rice
1 apple

2 whole eggs
1 c egg whites
1 c low fat chocolate milk
1/4 c oats
5 g creatine

6 oz chicken tenderloin
1/4 c white rice

4 oz uncooked Top Sirloin Steak
1/2 c black berries
1/2 c cashews
1 probiotic


Calories: 2510
Macros: 241/204/85

Notes: just getting it done. Was a little demoralized last night by some of the fat loss, then realized I have only been hitting it hard for 2 weeks lol. Dumb American mentality I guess lol


Lifting

Legs & Abs


Lying Leg Curl

30x15
40x12
50x10
60x8

Squat

95x10
155x8
205x5
(Paused)
245x3
275x2
325x1
365x1

Leg Press

90x15
180x12
270x10

DB Stiff Leg Deadlift

3x25x15

Leg Extensions

80x12
90x10
100x8


Notes: I am going to take the brake off a bit after this AW training day. Will start pushing bench, squat and other heavy movements. I found so old tracking from 2 years ago where I had a month or two of hard training and I was getting great results but I was doing way more that what I am doing now.

 

[PZT]

6/2/2020


Eating


3 whole eggs
1 c egg whites
1 c low fat chocolate milk

6 oz. chicken tenderloin
1 c baby spinach
1/4 c almonds

1 scoop whey
3 oz tuna in oil
1/4 c white rice
1 apple

2 whole eggs
1 c egg whites
1 c low fat chocolate milk
3/4 c oats
5 g creatine

5 oz 93/7 ground turkey
1/4 c white rice
1/2 apple

4 oz uncooked Top Sirloin Steak
4 oz greek yogurt
1/2 c black berries
1/2 c peanuts
1 probiotic
1 banana

Calories: 3115
Macros: 264/279/107



Lifting

AW

Notes: nothing to right home about here. Hit my lifts on the arm wrestling table at home then went to gym to finish workout. Tested my Finger Pressure & Fat Grip wrist curl strength to start tracking that better and for programming purposes. Then did my program for static hammer curl strength and EZ Bar curl. Hit some DB Hammer Preacher curls and reverse wrist curls. Also, did a very specific exercise for arm wrestling that utilizes both cable stacks to strengthen the bottom fingers while also trains the pronation of the arms at the same time.

 

[PZT]

6/3/2020


Eating


3 whole eggs
1 c egg whites
1 c low fat chocolate milk

5 oz. 93/7 ground turkey
1 c baby spinach
1/4 c almonds

5 oz 93/7 ground turkey
1/2 c white rice
1 apple

1 scoop whey
1 c egg whites
1 c low fat chocolate milk
3/4 c oats
5 g creatine

5 oz 85/15 ground turkey
1/4 c white rice
1 c broccoli

4 oz uncooked Top Sirloin Steak
1/2 c raspberries
1 scoop whey


Calories: 2809
Macros: 254/232/95


Notes: doing great on calories but I still need to get the fat down and the carbs up. The woman getting a random pack of 85/15 turkey and us having a bit of extra top sirloin to get rid of doesn't help. FIRST WORLD PROBLEMS lol.

Lifting

Chest & Traps


Barbell Flat Bench Press

45x15
95x12
115x8
155x5
(Paused)
185x1
205x1
245x1
275x1
295x1
330x1
340x1
355x1

Incline DB Fly

20x15
25x15
30x15

Incline DB Press

70x10
80x10
(Drop Set)
90x13 / 55x10

Cable Fly

5x50x10

BB Shrug

95x20
115x20

Single DB Shrug

3x45x12


Notes: Had a small amount of ache in the brachialis tendon area so did a bunch of warming up. Pretty happy that I did something I haven't in a long time. Plan on programming bench from here on out. I would really like to bench 405 before I die. Was really gassing out going into cable flies. Which made me take out one pressing movement and minimize my trap volume. But besides that failure it was still a good day. Cant wait to lift again.

 

[PZT]

6/4/2020

Eating:


3 Whole eggs
1 egg whites
1 scoop whey

5 oz 93/7 ground beef
1/4 c peanuts
1 c broccoli

5 oz 85/15 ground turkey
1/4 c white rice
1 apple

1 c egg whites
1 scoop whey
3/4 c oats

6 oz chicken tenderloin
1/4 c white rice
1 c spinach

1 scoop whey
1 c whole milk


Calories: 2457
Macros: 265/177/77

Notes: a little low on carbs but my fat ass will live

Lifting

Back


Neutral Pull Up


6xBWx6


Wide Grip Pull-down


160x8
170x8
180x8
190x8


DB Row


50x8
65x8
80x8
95x8
110x8
140x8


Straight Arm Pull-down


50x12
55x12
60x12


Low Cable Single Arm Supinated Row


30x8
35x8
40x8


Single Arm Fat Grip Pull Down


30x8
40x8
50x8


Notes: pretty good work

 

[PZT]

Stomach bug yesterday. Barely got in 500 calories

 

[PZT]

Stomach got better but still only got in 2 chicken and rice meals and that was it.

 

[PZT]

Had a third day of no training. Managed to be able to eat some calories but was mostly fat and carbs from a cheeseburger and fries meal. Felt good after this.

Cant wait to get in gym today. My gym is actually putting on a "powerlifting practice" this week so glad I am rested up. I would normally expect some lift off type challenges but I don't know with these new gym bros. Either way maybe I can help some one with some squat technique.