PZT's Pretty Little Princess Diary

[PZT]

4/24/2024:


Calories: 2975
Macros: 265/197/131



Workout:

Push Day


Converging Incline Press:

0x12
50x10
100x8
150x6
(Rest Pause to Drop Set)
150x10-5 / 100x7 + 8 Partials + 10-count loaded stretch

High Incline Dumbbell Press:

80x10
65x12

Incline Dumbbell Fly:

50x10
35x12

V Bar Press-down:

40x12
50x10
(Rest Pause to Drop Set)
60x12-6 / 40x6 + 6 Partials

Dip Machine:

175x12
175x10

EZ Bar Overhead Cable Extension:

140x12
140x

Seated Rear Delt Dumbbell Raises:

2x15x20
30x20 Partials

Standing Dumbbell Side Laterals:

25x20
25x15
25x15 + 12 Partials

 

[PZT]

4/25/2024:


Calories: 3295
Macros: 247/334/106

 

[PZT]

4/26/2024:


Calories: 2700
Macros: 139/287/105



Workout:

Pull Day


Smith Machine Row:

90x10
140x8
(Rest Pause)
180x6-3-2

Smith Machine Shrug:

180x8
140x12

Plate Loaded Chest Supported Row:

90x8
(Drop Set)
140x8 / 90x8

Assisted Pull-up:

(Pronated)
125x10
105x8
80x10
(Neutral)
80x8
(Supinated)
80x8

Standing Dumbbell Hammer Curl:

30x12
35x8
20x15

Preacher Curl Machine:

(Drop Set)
80x10 / 50x8

Standing Dumbbell Curl:

25x8
(Rest Pause)
30x6-3-2

 

[PZT]

4/27/2024:


Calories: 3445
Macros: 131/264/163



Workout:

Push Day


Converging Incline Press:

0x12
50x10
100x8
150x6
(Drop Set)
200x8 / 150x5 / 100x5 / 50x6

Parallel Bar Dips:

(Assisted)
125x10
75x8
(Unassisted/Rest Pause)
BWx13-8-5

Incline Dumbbell Press:

60x8
80x6
100x8
75x10

V Bar Press-down:

50x15
70x12
90x10
110x15
120x15

EZ Bar Overhead Cable Extension:

110x12
130x10
160x13
160x12

EZ Bar Upright Cable Row:

50x15
70x12
100x11

Short Rope Face Pulls:

50x15
80x15

 

[PZT]

4/28/2024:


Calories: 3835
Macros: 170/335/188

 

[PZT]

4/29/2024:


Calories: 2775
Macros: 236/185/119



Workout:

Pull Day


Plate Loaded Chest Supported Row:

50x12
100x10
(Drop Set)
150x8 / 100x8 / 50x9

Wide Grip Pulldown:

105x12
135x10
(Rest Pause)
165x8-3-1

Dumbbell Row:

100x8
75x12

Smith Machine Shrug:

3x90x12

Preacher Curl Machine:

55x12
65x10
85x15
95x10

Standing Reverse Dumbbell Curl:

3x20x12

Standing Supinated Dumbbell Curl:

3x20x12


Weigh In: 251.0 lbs.

*weigh up a tad but expected after a higher calorie day prior to this.

 

[PZT]

4/30/2024:


Calories: 3220
Macros: 243/274/132



Workout:

Push Day


Standing Dumbbell Side Laterals:

10x20
15x15
20x12
25x10
30x12
30x10 + 10 Partials

Seated Rear Delt Dumbbell Raises:

10x15
15x12
20x10
25x12
(Rest Pause)
25x10-6-3 + 12 Partials

Neutral Grip Converging Shoulder Press:

50x12
100x10
(Drop Set)
150x10 / 100x6 / 50x6

EZ Bar Press-down:

40x12
60x10
80x15
90x12

Single Arm Crossbody Cable Press-down:

30x12
40x10
50x8

Overhead Rope Cable Extension:

25x12
35x12
45x8

Dip Machine:

200x12
200x10

Standing Cable Crunch:

2x110x15
2x100x15

 

[PZT]

5/1/2024:


Calories: 2705
Macros: 226/212/103

 

[PZT]

5/2/2024:


Calories: 3235
Macros: 137/361/142



Workout:

Pull Day


Close Neutral MAG Grip Seated Cable Row:

100x12
115x10
130x8
145x8
160x8
115x12

Short Rope Straight Arm Pulldown:

30x12
50x10
70x8
90x8
110x8

Smith Machine Shrug:

90x12
110x10
2x140x8

Preacher Curl Machine:

65x12
80x10
95x8
80x10

Standing Dumbbell Supinating Curl:

25x10
25x8

Standing Dumbbell Hammer Curl:

25x12
25x10

Standing Cable Crunch:

3x120x20

Treadmill:

20 minutes


*having to baby my bad shoulder again.

 

[PZT]

5/3/2024:


Calories: 2630
Macros: 127/297/107



Workout:

Push Day


Converging Incline Press:

0x12
50x10
100x8
150x8
(Rest Pause)
170x8-4-3

High Cable Fly:

20x12
25x10
30x8
(Drop Set)
35x8 / 20x8 + 6 Partials + 10-count Load Stretch

V Bar Press-down:

40x12
50x10
(Rest Pause)
60x8-5-3

Dumbbell Rolling Dumbbell Extensions:

25x12
30x10
35x8

Single Arm Crossbody Extension:

40x12
40x10

Bent Over Rear Delt Dumbbell Raise:

5x35
2x5x30

Seated Dumbbell Side Laterals:

10x20
2x10x15

Converging Shoulder Press:

50x15
100x12
150x10

Standing Cable Crunch:

3x100x25

Treadmill:

20 minutes


*good session, especially with the bum shoulder.

 

[PZT]

5/4/2024:


Calories: 3695
Macros: 176/337/167

 

[PZT]

5/5/2024:


Calories: 2780
Macros: 167/180/146



Workout:

Pull Day


Close Pronate MAG Grip Seated Cable Row:

75x12
100x10
125x8
150x8
175x8
140x12

Plate Loaded Lat Pulldown:

180x10
270x8
2x360x8

EZ Bar Straight Arm Pulldown:

50x8
80x8
100x10
70x12

Short Rope Face Pulls:

70x15
70x12

Rope Hammer Cable Curls:

50x12
60x10
2x80x10

Standing Dumbbell Curl:

20x10
25x8
(Drop Set)
30x6 / 20x10

EZ Bar Curl:

45x10
65x10
65x8

Standing Cable Crunch:

3x100x20

Standing Oblique Cable Crunch:

2x70x20

Treadmill:

20 minutes

 

[PZT]

5/6/2024:


Calories: 2785
Macros: 250/173/111



Workout:

Push Day


Short Rope Press-down:

25x20
30x15
35x12
40x11
40x9
30x14

Dip Machine:

175x11
175x9
140x11

Single Arm Crossbody Cable Extension:

15x13
15x12
10x13

Straight Bar Cable Upright Row:

50x16
50x12
50x11

Bent Over Rear Delt Plate Raises:

2x10x25
10x20

Shoulder Press Machine:

125x12
155x10
175x8
140x11

Treadmill:

25 Minutes


Weigh In: 250.6 lbs.

*trending back down.



*no chest because something hurts, which I felt it on my seated cable rows on the previous pull day. I should have cut out the shoulder press movement too.

 

[PZT]

5/7/2024:


Calories: 2475
Macros: 221/132/114

 

[PZT]

5/8/2024:


Calories: 3895
Macros: 282/307/160



Workout:

Pull Day


Smith Machine Row:

50x12
100x10
150x8
150x9
100x12

Dante Rows:

55x12
70x10
70x9
55x8

Smith Machine Shrug:

135x12
2x135x10

Plate Loaded Lat Pulldown:

270x12
270x10
180x8

Preacher Curl Machine:

80x12
80x10
80x9 + Partials

Short Rope Hammer Cable Curl:

40x12
40x8

Standing Supinated Dumbbell Curl:

30x8
15x20

Standing Dumbbell Reverse Curl:

15x20
15x17

 

[PZT]

5/9/2024:


Calories: 3220
Macros: 260/303/105



Workout:

Push Day


Converging Incline Press:

0x12
50x10
100x10
150x8
100x12

V Bar Press-down:

50x12
70x10
90x8
110x17
110x12

Standing Dumbbell Side Laterals:

15x26
15x18

V Bar Overhead Cable Extension:

110x12
130x10
150x10
120x13

Seated Rear Delt Dumbbell Raises:

10x31
10x28

Seated Fly Machine:

100x14
100x12

Treadmill:

20 Minutes


*depressing workout. Pec is still funky.

 

[PZT]

5/10/2024:


Calories: 4035
Macros: 247/344/188

 

[PZT]

5/11/2024:


Calories: 3670
Macros: 147/368/188



Workout:

Pull Day


Smith Machine Row:

50x12
100x10
150x8
200x8
150x13

Smith Machine Shrug:

150x11
100x11

Dante Row:

55x16
55x11

Close Neutral MAG Grip Pulldown:

100x8
115x8
130x8

Preacher Curl Machine:

80x12
80x10
80x8 + 8 Partials

Standing Dumbbell Curl:

25x14
(Drop Set)
25x9 / 15x8

EZ Bar Reverse Curl:

45x18
(Rest Pause)
65x10-4-2

Standing Cable Crunch:

150x18
140x20
130x23

Treadmill:

25 minutes

 

[PZT]

5/12/2024:


Calories: 3305
Macros: 159/320/154



Workout:

Push Workout:


Incline Dumbbell Fly:

20x12
25x10
30x8
40x12
40x10

Neutral Grip Converging Incline Press:

50x10
100x8
150x6
170x10
150x10

High Cable Fly:

25x14
25x10

Dip Machine:

185x12
185x11
185x9

Short Rope Press-down:

40x12
2x40x10

Dumbbell Rolling Dumbbell Extension:

35x10
30x11

Seated Dumbbell Rear Delt Raise:

20x26
20x17
20x11

Seated Dumbbell Side Lateral:

15x14
10x15
5x30

Plate Front Raise:

25x14
25x12

Standing Cable Crunch:

140x22
140x19

Dumbbell Suitcase:

50x16
50x14

Hanging Leg Raise:

BWx15
BWx12

Treadmill:

20 minutes

Stationary Bike:

30 minutes


Weigh In: 250.4 lbs.

*cardio really helping with weight. Averaging more calories but weight going back down.