PZT
Elite
- Joined
- May 12, 2020
- Messages
- 6,522
- Reaction score
- 14,847
- Points
- 333
1/1/2021
Eating:
4 whole eggs
1 c whole milk
1 scoop whey
1/2 c oats
6 oz chicken tenderloin
1/4 c white rice
40 g bbq sauce
180 g battered fish
50 g hush puppies
2 whole eggs
4 egg whites
1/2 c oats
1 scoop whey
1 c whole milk
6 oz chicken tenderloin
1/4 c white rice
60 g honey bbq sauce
1 scoop whey
1 c whole milk
1/2 c oats
3/4 c Frosted Flakes
2 c whole milk
1 buttercream cookie
Calories: 3760
Macros: 282/369/126
Workout:
Chest/Shoulder Day
Tri-Set:
Flat Machine Bench Press / Band Face Pulls / Band Press-downs
50x25 / 25 / 25
2x70x25 /2x25 / 2x25
90x25 / 25 / 25
Barbell Flat Bench
45x30
95x25
135x20
185x15
225x12
225x10
(Drop Set)
225x6 / 185x7 / 135x8
High Incline Dumbbell Press
30x25
40x20
50x15
60x12
(Rest Pause)
70x10-8
High Cable Flies
40x25
45x20
50x15
55x12 + 10-Count Loaded Stretch
Reverse Pec Deck
30x35
40x30
50x20 + 12 Partials
60x16 + 8 Partials
70x13 + 10 Partials
Super Set:
Standing Dumbbell Lateral Partials (Bottom ROM) Standing Dumbbell Lateral Partials (Top ROM)
30x30 / 10x20
35x30 / 10x20
40x30 / 10x20
Chest Supported Rear Delt Dumbbell Raises
5x40
10x35
15x30
Wide Grip Barbell Upright Row
45x12
55x12
65x10
75x10
85x8
Dumbbell Front Raise to Overhead
5x15
10x13
15x15
Dumbbell Shrugs
30x30
35x26
30x24
35x22
Dual Single Handle Press-downs
30x40
35x30
40x22
Standing Supinated Dumbbell Curl
5x15
10x15
15x15
Notes: right Pec has been feeling weird so altered my workout. Trained alone today with headphones, which I haven’t done in a while. Zoned out in an empty gym and felt like I time traveled to when I was 26-28. Maybe not as lean yet but look bigger. Had veins in front Delts coming out for first time in a long time. Core still has a lot of tightening up to do. Weight has held steady this week at 260-263 so will be dropping average down to 3100 next week. Been trying to alter carbs day to day but gonna take some tinkering especially with cals dropping again. Probably fry do super low carbs on off days with I tried this week but go too many snacks in. Either way I’m happy in the gym lately. The little tweaks and aches get annoying but when I lift like this it’s way easier to stay positive then obsessing over numbers.
Eating:
4 whole eggs
1 c whole milk
1 scoop whey
1/2 c oats
6 oz chicken tenderloin
1/4 c white rice
40 g bbq sauce
180 g battered fish
50 g hush puppies
2 whole eggs
4 egg whites
1/2 c oats
1 scoop whey
1 c whole milk
6 oz chicken tenderloin
1/4 c white rice
60 g honey bbq sauce
1 scoop whey
1 c whole milk
1/2 c oats
3/4 c Frosted Flakes
2 c whole milk
1 buttercream cookie
Calories: 3760
Macros: 282/369/126
Workout:
Chest/Shoulder Day
Tri-Set:
Flat Machine Bench Press / Band Face Pulls / Band Press-downs
50x25 / 25 / 25
2x70x25 /2x25 / 2x25
90x25 / 25 / 25
Barbell Flat Bench
45x30
95x25
135x20
185x15
225x12
225x10
(Drop Set)
225x6 / 185x7 / 135x8
High Incline Dumbbell Press
30x25
40x20
50x15
60x12
(Rest Pause)
70x10-8
High Cable Flies
40x25
45x20
50x15
55x12 + 10-Count Loaded Stretch
Reverse Pec Deck
30x35
40x30
50x20 + 12 Partials
60x16 + 8 Partials
70x13 + 10 Partials
Super Set:
Standing Dumbbell Lateral Partials (Bottom ROM) Standing Dumbbell Lateral Partials (Top ROM)
30x30 / 10x20
35x30 / 10x20
40x30 / 10x20
Chest Supported Rear Delt Dumbbell Raises
5x40
10x35
15x30
Wide Grip Barbell Upright Row
45x12
55x12
65x10
75x10
85x8
Dumbbell Front Raise to Overhead
5x15
10x13
15x15
Dumbbell Shrugs
30x30
35x26
30x24
35x22
Dual Single Handle Press-downs
30x40
35x30
40x22
Standing Supinated Dumbbell Curl
5x15
10x15
15x15
Notes: right Pec has been feeling weird so altered my workout. Trained alone today with headphones, which I haven’t done in a while. Zoned out in an empty gym and felt like I time traveled to when I was 26-28. Maybe not as lean yet but look bigger. Had veins in front Delts coming out for first time in a long time. Core still has a lot of tightening up to do. Weight has held steady this week at 260-263 so will be dropping average down to 3100 next week. Been trying to alter carbs day to day but gonna take some tinkering especially with cals dropping again. Probably fry do super low carbs on off days with I tried this week but go too many snacks in. Either way I’m happy in the gym lately. The little tweaks and aches get annoying but when I lift like this it’s way easier to stay positive then obsessing over numbers.