Week 1 Day 1 171.

5lbs
Exercise Weight Reps completed Reps Sets
Skwat 94.5kg 6,6,6,6,6 6 5
Front Squat 60 (4,4) 8,8 8 3
Box Squat 70 3,3,3,3,3,3 3 6
0 0
0 0

Week 1 Day 2
Exercise Weight Reps Completed Reps Sets
Bench Press 70 2,2,2,2,2,2 2 6
Military press 40, 35 40kg@10 (too heavy), 35kg @ 12, 12 12 3
DB tricep extension 15lbs 12,12,12 12 3
Pullover 60 Done 12 3
0 0
0 0

Week 1 Day 3
Exercise Weight Reps Completed Reps Sets
Deadlif 117 8,8, 8, 8, 8 but hitched at last rep, round back 8 5
Stiff Leg DL 75 8,8,8 8 3
Good Morning 60 40kg x 8,8,8 (di kaya yung 60 pa) 8 3
Leg Curl 60 12,12,12 10 3
0 0
0 0

Week 1 Day 4
Exercise Weight Reps Completed Reps Sets
Bench Press 70 3,3,3,3,3,3 3 6
Military press 35 kg 12,12,12 12 3
DB tricep extension (skullcrushers) 15lbs 12,12,12 12 3
Pullover 35 lbs 12,12,12 12 3
0 0
0 0

Week 1 Day 5
Exercise Weight Reps Completed Reps Sets
Squats 97 5,5,5,5,5 5 5
Bench 70 2,2,2,2,2,2 2 6
Military press 35kg 12,12,12 12 3
Front squat 65 8,8,8 8 3
Box squat 75 3,3,3,3,3,3 3 6
DB skullcrusher 20lbs 12,12,12 12 3
Pullover 35lbs 12,12,12 12 3
 Notes

Had a hard time doing the front squat

Notes

For accessories, do it everytime you bench

not yet complete

Notes
still recovering, got tired easily

60 not achieved. Started with 40

not yet complete

Notes
Hold for two seconds, maintain pressure
For accessories, do it everytime you bench
 lower it some more

Notes
had a hard time getting the proper dish at the back
bench was a little lower than competition

lower it some more, staggered reps

 Week 2 Day 1
Exercise Weight Reps completed Reps Sets Notes
Bench 70 4,4,4,4,4,4 4 6 Bench in condo has better height than in Sher
DB press 35lbs 12,12,12 12 3 Superset with plate raises
Plate raises 10kg 12,12,12 12 3
Dips 12,12,12 12 3
Bicep curls 15lbs 12,12,12 12 3

Week 2 Day 2
Exercise Weight Reps Completed Reps Sets Notes
Squats 105 5,5,5,5,5 5 In ayala 530th, difficulty at last rep, maybe because I came from a
Bench 70 2,2,2,2,2,2 2 ANG BABA 6 NG BENCH, easier with a better set-up but felt weake
Front squats 70 8,8,8 8 3 Felt easier in the Smith machine, did a superset w
Dips 12,12,12 12 3
Box squats 80 2,2,2,2,2,2 2 6
Dumbell Press 35lbs 12,12,12 12 3 Superset with plate raises
Plate raises 25lbs 12,12,12 12 3
Pull-over 35lbs 12,12,12 12 3 Finished an incomplete exercise for week 1
Farmer's walk 70lbs 3

Week 2 Day 3 (around 174lbs)-173.25

Exercise Weight Reps Completed Reps Sets Notes
Deadlifs 130kg 5,5,5,5,5 Felt
5 fucking weak.
5 Right side uneven. Back slightly curving at last set, d
Bench Press 70kg 5,5,5,5,5,5 5 6
Straight Leg DL 80kg 8,8,8 8 3
Pause and Pull DL 100kg 3,3,3,3,3,3 3 6 Sakit na ng ulo ko, super fatigued, back not entire
Dumbell Press 35lbs 12,12,12 12 3
Plate Raises 25lbs 12,12,12 12 3
Dips 12,12,12 12
Pause Squats 80 3,3,3,3,3 3 5
Bench Squats 90 3,3,3,3,3,3 3 6
 Week 1 Day 2
Exercise Weight Reps Completed Reps Sets Notes

Week 1 Day 2
Exercise Weight Reps Completed Reps Sets Notes
 Notes
Bench in condo has better height than in Sheridan
Superset with plate raises

Notes
difficulty at last rep, maybe because I came from a 4-day rest (in Taiwan)
BENCH, easier with a better set-up but felt weaker than usual for bench
Felt easier in the Smith machine, did a superset with dips

Superset with plate raises

Finished an incomplete exercise for week 1

Notes
ight side uneven. Back slightly curving at last set, did not recover fully yet from squat day
Felt really weak already, difficult leg drive

Sakit na ng ulo ko, super fatigued, back not entirely straight anymore

EZ
Completed on Sunday
Notes

Notes
 Week 3 Day 1 (173.5lbs)
Exercise Weight
Squats 110
Bench 70
Box squats 90
DB Press 40lbs
Front squats 75
Plate front raise 25lbs
Dips

Week 3 Day 2
Exercise Weight
Deadlif 145
Bench press 70
DB press 40lbs
Plate raises 25lbs
Dips
leg curls Unknown weight

Week 3 Day 3
Exercise Weight
Bench 70
Stiff Leg DL 95 (210)
Below Knee DL 150
Above Knee DL 180 (395)

DB Press 40
Plate raises 10kg
Dips
 Week 3 Day 4
Exercise Weight
Pause squat 85 (185)
Mid range squat 115 (255)
 Week 3 Day 1 (173.5lbs)
Reps completed Reps Sets
4,4,4,4 4 4
2,2,2,2,2,2 2 6
3,3,3,3,3 3 5
12,12,12 12 3
6,4,2,3,3,4,2 6 4
12,12,12 12 3
12,12,12 12 3

Week 3 Day 2
Reps completed Reps Sets
4,4,4,4,4 4 5
6,6,6, 6,6,6 6 6
12,12,12 12 3
12,12,12 12 3
12,12,12 12 3
12,12,12 12 3

Week 3 Day 3
Reps completed Reps Sets
2,2,2,2,2,2 2 6
8,8,8 8 3
3,3,3 3 3
5,5,5 5 3

12,12,12 12 3
12,12,12 12 3
12,12,12 12 3
 Week 3 Day 4
Reps completed Reps Sets
2,2,2,2,2,2 2 6
3,3,3,3 3 3 5
 Notes
a headache, difficult 3rd set, 4th set easier. Pumped myself up. Did also bench on the same day in Zest
easy session, headache and kind of depleted, used a 3-inch pipe for arch
should be 85 kg but did it anyway (completed on Sunday)
Superset
Staggered reps. Hirap talaga

Notes
ult to complete. Sufficient food intake. Maybe add back the kroc rows. Did it anyway. Refer to videos for form.
fairly easy for 6 reps. Did it with 3-inch tubo
Superset with plate raises

Notes
Difficult
kinda hard, did it as last exercise for W4, D3
Encountered a bad stomach problem. Went home aferwards
did it during W4, D3

Superset with Bench workout for week 4, 2nd bench day

 Notes
Did it during Week 4 day 3
 Week 4 Day 1
Exercise Weight Reps completed Reps Sets
Skwatss 115 (250lbs) 4,4,4,4 4 4
Bench 74 5,5,5,5,5 5 5
Front squat 80 5 5
Box squat 90 2,2,2,2,2,2 2 6
military press 35kg 12,12,12 12 3
DB tricep extension 20lbs 12,12,12 12 3
Pullover 40lbs 12,12,12 12 3

Week 4 Day 2
Exercise Weight Reps completed Reps Sets
Bench 72 2,2,2,2,2,2 2 6
Military press 35kg 12,11,11 12 3
Tricep extension 20lbs 12,12,12 12 3
Pullover 40lbs 12,12,12 12 3

Week 4 Day 3
 Exercise Weight Reps completed Reps Sets
Skwatsss 100 2,2,2,2,2,2 2 6
Pause squats REFER TO WEEK 3
Midrange squats REFER TO WEEK 3
Above knee deadlifs REFER TO WEEK 3
Pull-ups 6,6,6 6 3
Shrugs 225lbs 12,12,12 12 3
Straight leg DLs REFER TO WEEK 3
Midrange squats 120 3,3,3 3 3
Lockout squats 140 5,5,5,5,5 5 3

Week 4 Day 4
Exercise Weight Reps completed Reps Sets
Deadlifs 115 3,3,3,3,3,3 (90% lockout at last rep) 3 6
Straight leg DLs 100 6,6,6 6 3

Week 4 Day 5
 Exercise Weight Reps completed Reps Sets
Front squats REFER TO WEEK 3
Box squats REFER TO DAY 1
Midrange squats 110 (wrong weight) REFER TO WEEK 3, DAY 3
Lockout squats REFER TO WEEK 3, DAY 3

Week 4 Day 6
Exercise Weight Reps completed Reps Sets
Bench 78 4,4,4,4 4 4
Military press 35kg 12,12,12 12 3
Tricep extension 20lbs 12,12,12 12 3
Pullover 40lbs 12,12,12 12 3
 Notes
brang init. Pinky in sof part of knurling. Still recovering from a bad stomach. Rest between 8-9 mins
Depleted already. Heat fatigue. Stomachache. Rest between 3-4 mins

Notes
also did the W3, last day accessory exercises for bench
Weakened state. Did not complete reps
 Notes

Utang from week 3

Utang from week 3

Superset with Shrugs

WRONG WEIGHT! Did only 110kg. FFF

Notes
y 1 day rest from previous workout. Oats only for breakfast. Look up/chest out cue helps in straightening upper back
Already exhausted from the Deadlif
 Notes

Notes
Fatigued from gym 2 days before, and hungry
Weakened state. Did not complete reps
 Week 5 Day 1 (173)
Exercise Weight Reps completed Reps Sets
Skwats 120 3,3,3 3 3
below knee DL 155 utang from week 4 3 3
above knee DL 165 utang from week 4 5 3
Box squats 95 2,2,2,2,2,2 2 6
Kroc Rows 70lbs 15,15,15 15 3
Pull ups 22 reps

Week 3 Day 2
Exercise Weight Reps completed Reps Sets
Bench 70 2,2,2,2,2,2 2 6
Military press 35 12,12,12 12 3
DB skullcrusher 20 12,12,12 12 3
Pullover 40 12,12,22 12 3
bicep curls 20 10,10,10 10 3

Week 3 Day 3
 Exercise Weight Reps completed Reps Sets
Deadlifs 120 3,3,3,3,3 5 3
Squats 105 2,2,2,2,2,2 2 6

Week 5 Day 4
Exercise Weight Reps completed Reps Sets
Bench 83 3,3,3 3 3
Midrange squats 120 3,3,3 3 3
Lockout squat 150 3,3,3 5 3
Kroc Rows 70lbs 15,15,15 15 3
Pull ups 23 reps

Week 5 Day 5
Exercise Weight Reps completed Reps Sets
 Bench 70 2,2,2,2,2,2 2 6
Kroc Rows 70lbs 15,15,15 15 3
Pull ups 21 reps
 Notes
Easy but not fluid due to basketball last Sunday (today is tues)
reduced the weight by 10kg
reduced the weight by 10kg

Notes
 Notes
orean the night before so I was having acid. My boil popped so hard to focus. Reps per set had some 10-20 sec intervals. Kinda ugly form. But still completed
Difficulty in completing the exercise

Notes
ugly bar, did it in zest

Notes
ut still completed
 Week 6 Day 1 (173.5)
Exercise Weight Reps completed Reps Sets
Below knee DLs 163 (360lbs) 3,3,3 3 3
above knee DLs 175 5,5,5 5 3
Front Squats 155lbs 5,5,5,5,5 5 5

Week 6 Day 2 173.25 lbs

Exercise Weight Reps completed Reps Sets
Squatss 130 2,2 2 2
Bench 190lbs 2,1 2 2
pull ups 25 25
Kroc Rows 70lbs 15,15,15 15 3

Week 6 Day 3
Exercise Weight Reps completed Reps Sets
Deadlif 165, 170, 175 1,1,1 1 3
Bench 70 2,2,2,2,2,2 2 6

Week 6 Day 4 (173.3)

Exercise Weight Reps completed Reps Sets
Squats 143.2 (315lbs) 1 1 1

Week 6 Day 5 (173.25)

Exercise Weight Reps completed Reps Sets
Bench 94 1 1 1
 Notes

Notes
Easy, bar kind of slipped at last rep of 2nd set, not yet used to proper bracing
Failed at the last rep of last set, lacked energy, should have separated it from the squats
 Notes
Max out week, didnt carb up enough, burping issues, but otherwise okay session
Practiced the new technique

Notes
5 fairly easy, rest of 9-10 mins, carb up was good, tried for 325 but failed. I could have probably done 320.

Notes
d 95 but failed, did bench afer low bar squats, pain in shoulders and wrists, kind of hungry at that day
 Week 7 Day 1 (172.5)
Exercise Weight Reps completed Reps Sets
Bench 55 10,10,10 10 3

Squats 70 10,10,10 10 3

Week 7 Day 2 (172.5)

Exercise Weight Reps completed Reps Sets

Deadlifs 100 10,10,10 10 3

7 Day 1 (172.5)
Notes
Remember to do something about slippery floor in Zest for leg drive
tried looking down slightly neutral but looking forward is better for me. Tried
the adidas shoes and they were also okay

7 Day 2 (172.5)
Notes
Tried the higher hip form but my back is slightly curved in that position, tried
also sumo and I must study the form for practice