PZT's Pretty Little Princess Diary

IronSoul

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That’s how I feel about my abs lol. I’ve developed a Chester’s hot fries addiction like your taki one.


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PZT

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9/27/2022


Eating:


15 oz coffee drink

1 c coffee
1 tbsp creamer

8 oz raw 93/7 ground beef
1 c cooked white rice

8 oz raw top sirloin steak
1 c cooked white rice
75 g chocolate chip cookie

100 g protein bar

1 oz whiskey

12 oz bud light
1/2 of 1/4 lbs cheeseburger

8 oz raw 93/7 ground beef
1 c cooked white rice
25 g shredded cheese
Meat lover breakfast bowl


Calories: 3860
Macros: 243/339/151


*been battling respiratory and congestion issues for weeks. Got bad last night and this morning. Cycling meds harder now lol.
 

IronSoul

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9/27/2022


Eating:


15 oz coffee drink

1 c coffee
1 tbsp creamer

8 oz raw 93/7 ground beef
1 c cooked white rice

8 oz raw top sirloin steak
1 c cooked white rice
75 g chocolate chip cookie

100 g protein bar

1 oz whiskey

12 oz bud light
1/2 of 1/4 lbs cheeseburger

8 oz raw 93/7 ground beef
1 c cooked white rice
25 g shredded cheese
Meat lover breakfast bowl


Calories: 3860
Macros: 243/339/151


*been battling respiratory and congestion issues for weeks. Got bad last night and this morning. Cycling meds harder now lol.

Hope you feel better dude. I hate getting that shit


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Yano

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Chicken soup and rest up man , hope ya feel better
 
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IronSoul

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I found a pic of PZT!!!

73e01f770ec133f09ab60f86114ed0a9.jpg



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PZT

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9/28/2022


Eating:


15 oz coffee drink
1 c coffee
1 tbsp creamer
100 g protein bar

8 oz raw top sirloin steak

Salmon-avocado roll

1 oz protein chips

75 g whey
1.5 c reduced fat milk

275 g chili
100 g fries
50 g shredded cheese

2 pop tarts
500 ml reduced fat milk


Calories: 3405
Macros: 249/308/130



Workout:

Dynamic Effort Lower


Barbell Back Squat:

45x2
135x2
225x2
315x1
12x325x2

*perfect weight to start this wave.

Mid Shin Conventional Rack Pull:

135x1
225x1
315x1
325x1
335x1
2x345x1
4x355x1

*had to switch up here due to platform being used. Also didn’t remember the weights I used here last wave so went by feel.

SSB Parallel Box Squat:

241x5
3x331x5

*this was tough after all the dynamic work.

Kettle Bell Roman Chair Hyper Extension:

3x50x10

*good work.

Leg Press:

360x12
3x360x10

*I was fked at this point.

Dumbbell Suitcases:

3x60x12

Standing Cable Crunch:

2x85x25

Standing Single Leg Curl:

2x20x10

Seated Single Leg Extension:

2x40x10

Seated Calf Raise:

2x55x15
 

IronSoul

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9/28/2022


Eating:


15 oz coffee drink
1 c coffee
1 tbsp creamer
100 g protein bar

8 oz raw top sirloin steak

Salmon-avocado roll

1 oz protein chips

75 g whey
1.5 c reduced fat milk

275 g chili
100 g fries
50 g shredded cheese

2 pop tarts
500 ml reduced fat milk


Calories: 3405
Macros: 249/308/130



Workout:

Dynamic Effort Lower


Barbell Back Squat:

45x2
135x2
225x2
315x1
12x325x2

*perfect weight to start this wave.

Mid Shin Conventional Rack Pull:

135x1
225x1
315x1
325x1
335x1
2x345x1
4x355x1

*had to switch up here due to platform being used. Also didn’t remember the weights I used here last wave so went by feel.

SSB Parallel Box Squat:

241x5
3x331x5

*this was tough after all the dynamic work.

Kettle Bell Roman Chair Hyper Extension:

3x50x10

*good work.

Leg Press:

360x12
3x360x10

*I was fked at this point.

Dumbbell Suitcases:

3x60x12

Standing Cable Crunch:

2x85x25

Standing Single Leg Curl:

2x20x10

Seated Single Leg Extension:

2x40x10

Seated Calf Raise:

2x55x15

God bless son! Way to come out swinging for the fences starting this wave. Impressive day. I bet all those doubles sucked so good.


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PZT

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God bless son! Way to come out swinging for the fences starting this wave. Impressive day. I bet all those doubles sucked so good.


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I learned my lesson last wave. I started adding weight on like 2-4 sets and regretted it lol. The first like 4 sets are nothing, then you start to think “better hold form” because if not those last 4 are gonna be hell.
 

Trendkill

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For me the first half are always the hardest. Everything is still loosening up but after that the second half just flies. How are your rest periods?
 

PZT

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For me the first half are always the hardest. Everything is still loosening up but after that the second half just flies. How are your rest periods?
With that weight I was able to keep my 30-35 seconds to start getting under the bar approach.
 

PZT

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9/29/2022


Eating:


50 g whey
15 oz coffee drink
2 c coffee
2 tbsp creamer

8 oz raw top sirloin steak
125 g jasmine rice

Brisket Quesadilla
Beef Quesadilla

8 oz raw 93/7 ground turkey
125 g jasmine rice

50 g whey

2 oz whiskey

1.5 oz takis

2 pop tarts
400 ml reduced fat milk


Calories: 4125
Macros: 280/346/155
 

Yano

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For me the first half are always the hardest. Everything is still loosening up but after that the second half just flies. How are your rest periods?
Yeah it kind of goes in a wave for me like that too , first sets a bitch , second one everything is ready to accept weight and it goes better , 3rd ones just normal work effort and the 4th is the grinders.
 

PZT

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Yeah it kind of goes in a wave for me like that too , first sets a bitch , second one everything is ready to accept weight and it goes better , 3rd ones just normal work effort and the 4th is the grinders.
The 12 set week is just a different beast. Just in black and white it can kinda of be intimidating
 

PZT

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9/30/2022


Eating:


100 g protein bar
15 oz coffee drink
2 c coffee
2 tbsp creamer

8 oz raw 93/7 ground turkey
1 c cooked white rice

8 oz raw 93/7 ground turkey
1 c cooked white rice

100 g protein bar

Double 1/4 lbs. cheeseburger

60 oz coors light

6 slices honey ham
2 slices cheddar cheese
2 slice whole grain bread
25 g miracle whip
1 flakey biscuit
25 g peanut butter
25 g strawberry jam
1 c reduced fat milk

2 lemon bites
1 c reduced fat milk


Calories: 3635
Macros: 257/450/157



Workout:

Max Effort Upper


Football Bar 2-Board Press:

45x3
95x3
135x3
185x3
225x3
275x2

*well not going to be able to use this bar for max effort on flat bench. 275 alone was hell un-racking.

Close Grip Barbell 1-Board Press:

225x1
275x1
315x1

*should have just called it on the football bar. These felt too off to try for a real Max effort.

Fat Bar Incline Barbell Press:

4x180x5
200x5

*did an extra heavier set because these felt good and max effort work was a fail.

Rolling Dumbbell Extensions:

4x30x15

*ok work.

Seated Dumbbell Side Laterals:

10x35
2x10x30

*sweet burn. Need to do this more often.

Chest Supported Wide MAG Grip Low Cable Row:

4x100x10

*this could be promising.

Seated Forward Lean Dumbbell Shrug:

2x50x20

*this was 100% junk volume.

Dumbbell Hammer Curl:

5x25x12

Banded Overhead Extensions:

1x100
3x80

Banded Face Pulls:

4x80
 

PZT

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10/2/2022


Eating:


50 g whey
1.5 c reduced fat milk
1/2 c dry oats

50 g whey
1.5 c reduced fat milk
1/2 c dry oats

2 McDoubles
2 McChickens

2 pop tarts
500 ml reduced fat milk

1 slice lemon loaf
1 c reduced fat milk


Calories: 3575
Macros: 216/369/140



Workout:

Max Effort Lower


Mid Shin Rack Pull:

45x3
135x3
225x3
315x2
405x1
465x1

*up 5 lbs. but was actually surprised when it broke as easily as it did because I wasn’t feeling too hot.

Barbell Parallel Box Squat:

285x5
295x5
305x5
315x5

*these weren’t heavy but was really concern with driving hips from the box to lock out.

Romanian Deadlifts:

225x10
235x10
245x10
255x10

*gasers lol.

Banded 45 Degree Back Extensions:

2x15

*was dying at this point.

Standing Cable Crunch:

2x120x25

*fk me.

Single Leg Extension:

2x50x12

*blah.


**decent day but man I need to do some kind of GPP lol. Or eat right and not drink alcohol haha.
 

Metalhead1

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9/30/2022


Eating:


100 g protein bar
15 oz coffee drink
2 c coffee
2 tbsp creamer

8 oz raw 93/7 ground turkey
1 c cooked white rice

8 oz raw 93/7 ground turkey
1 c cooked white rice

100 g protein bar

Double 1/4 lbs. cheeseburger

60 oz coors light

6 slices honey ham
2 slices cheddar cheese
2 slice whole grain bread
25 g miracle whip
1 flakey biscuit
25 g peanut butter
25 g strawberry jam
1 c reduced fat milk

2 lemon bites
1 c reduced fat milk


Calories: 3635
Macros: 257/450/157



Workout:

Max Effort Upper


Football Bar 2-Board Press:

45x3
95x3
135x3
185x3
225x3
275x2

*well not going to be able to use this bar for max effort on flat bench. 275 alone was hell un-racking.

Close Grip Barbell 1-Board Press:

225x1
275x1
315x1

*should have just called it on the football bar. These felt too off to try for a real Max effort.

Fat Bar Incline Barbell Press:

4x180x5
200x5

*did an extra heavier set because these felt good and max effort work was a fail.

Rolling Dumbbell Extensions:

4x30x15

*ok work.

Seated Dumbbell Side Laterals:

10x35
2x10x30

*sweet burn. Need to do this more often.

Chest Supported Wide MAG Grip Low Cable Row:

4x100x10

*this could be promising.

Seated Forward Lean Dumbbell Shrug:

2x50x20

*this was 100% junk volume.

Dumbbell Hammer Curl:

5x25x12

Banded Overhead Extensions:

1x100
3x80

Banded Face Pulls:

4x80
I've tried the football bar numerous times, and I hate it. I can't say I've had any benefit from it in the ME rotation.
 

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