Bench
20lbs x 20
50lbs x 15
80lbs x 12
100lbs x 12
130lbs x 10
160lbs x 5, 5, 5

Behind the Neck press / Chin ups / Leg Raises
40lbs x 12 / BW x 10 / BW x 15
40lbs x 15 / BW+25lbs x 8 / BW x 15
60lbs x 12 / BW+35lbs x 8 / BW x 15
70lbs x 12 / BW+45lbs x 8 / BW x 15

KB Shoulder Press / V-bar Lat Pulls
30lbs per arm x 10 / 100lbs x 15 (3sets)

Lat Pressdown / Triceps ext / Side Lateral
60lbs x 15 / 60lbs x 15 / 15lbs per arm x 12 (3sets)

OHP
20lbs x 15
50lbs x 12
75lbs x 10
100lbs x 5, 5, 5, 9

Incline Presses / Rows / Leg Pull-in
40lbs x 20 / 100lbs x 15 / BW x 20
50lbs x 18 / 110lbs x 15 / BW x 20
40lbs x 20 / 100lbs x 15 / BW x 20

Dips / Cable Rows / Leg Raises
BW x 15 / 90lbs x 12
BW+35lbs x 10 / 100lbs x 12 / BW x 15
BW+50lbs x 10 / 110lbs x 12 / BW x 15
BW+65lbs x 10 / 110lbs x 12 / BW x 15
BW+65lbs x 10 / 100lbs x 12 / BW x 15

Machine Flyes / Pullups /Cable Front Raises
??? x 12 / BW+35lbs x 5 / 50lbs x 12 (3sets)

Cable Upright Row / Cable OH tri ext / Cable Curls (3sets)
60lbs x 12 / 60lbs x 12 / 60lbs x 12

Lat pressdown / Hammer Curls (3sets)
60lbs x 10 / 30lbs per arm x 8 per arm

DL
110lbs x 15
160lbs x 12
210lbs x 10
260lbs x 5
290lbs x 5
310lbs x 5, 5

Clean & press
100lbs x 3, 3, 3

OHP
50lbsx 12
70lbs x 12
80lbs x 10
100lbs x 5, 5, 5

Pullups / Dips
BW x 10 / BW x 12
BW+20lbs x 8 / BW+20lbs x 15
BW+35lbs x 8 / BW+35lbs x 8
BW+45lbs x 6 / BW+45lbs x 10
BW+45lbs x 6 / BW+45lbs x 10
BW+45lbs x 6 / BW+45lbs x 10

## Comments

1,552Punturin gym 101 - Valenzuela

7:50pm - 9:30pm

Squat

80lbs x 15

130lbs x 12

170lbs x 12

200lbs x 10

220lbs x 6

240lbs x 5, 5, 5

Clean

100lbs x 3, 3, 3

OH Squat

60lbs x 10, 10, 10

KB Swing

70lbs x 15, 15, 15

Ab Roller x 12 / Landmine Twist x 20 (3sets)

Done

1,552Punturin Gym 101 - Valenzuela

8:15pm - 9:45pm

Bench

20lbs x 20

50lbs x 15

80lbs x 12

100lbs x 12

130lbs x 10

160lbs x 5, 5, 5

Behind the Neck press / Chin ups / Leg Raises

40lbs x 12 / BW x 10 / BW x 15

40lbs x 15 / BW+25lbs x 8 / BW x 15

60lbs x 12 / BW+35lbs x 8 / BW x 15

70lbs x 12 / BW+45lbs x 8 / BW x 15

KB Shoulder Press / V-bar Lat Pulls

30lbs per arm x 10 / 100lbs x 15 (3sets)

Lat Pressdown / Triceps ext / Side Lateral

60lbs x 15 / 60lbs x 15 / 15lbs per arm x 12 (3sets)

Cable curls 2x12

Done

1,552Punturin Gym 101 - Valenzuela

8:20pm - 10:00pm

Deadlift (hook grip)

100lbs x 12

150lbs x 10

210lbs x 10

260lbs x 5

300lbs x 5, 5, 5

Front Squat

120lbs x 12

140lbs x 10, 10, 10

RDL

160lbs x 12, 12, 12

Reverse Lunges

25lbs per arm x 10 per leg (3sets)

Side bends / Plate twist

50lbs x 12 / 25lbs x 30 (3sets)

Done

1,552Punturin Gym 101 - Valenzuela

5:00pm - 7:00pm

OHP

20lbs x 15

50lbs x 12

75lbs x 10

100lbs x 5, 5, 5, 9

Incline Presses / Rows / Leg Pull-in

40lbs x 20 / 100lbs x 15 / BW x 20

50lbs x 18 / 110lbs x 15 / BW x 20

40lbs x 20 / 100lbs x 15 / BW x 20

Dips / Cable Rows / Leg Raises

BW x 15 / 90lbs x 12

BW+35lbs x 10 / 100lbs x 12 / BW x 15

BW+50lbs x 10 / 110lbs x 12 / BW x 15

BW+65lbs x 10 / 110lbs x 12 / BW x 15

BW+65lbs x 10 / 100lbs x 12 / BW x 15

Machine Flyes / Pullups /Cable Front Raises

??? x 12 / BW+35lbs x 5 / 50lbs x 12 (3sets)

Cable Upright Row / Cable OH tri ext / Cable Curls (3sets)

60lbs x 12 / 60lbs x 12 / 60lbs x 12

Lat pressdown / Hammer Curls (3sets)

60lbs x 10 / 30lbs per arm x 8 per arm

Done

1,5521,5521,552Punturin Gym 101 - Valenzuela

8:45pm - 10:00pm

Low Bar Squat

40lbs x 15

80lbs x 12

110lbs x 12

140lbs x 12

170lbs x 10

210lbs x 8

230lbs x 5

250lbs x 5, 5, 5

Hang Snatch

20lbs x 5

40lbs x 5

50lbs x 3

60lbs x 3, 3, 3

High bar Squat

140lbs x 12, 12, 12 - focusing not to shift my hips to the left side.

Reverse Lunges

25lbs per arm x 10 per leg (2sets)

Done

1,552Punturin Gym 101 - Valenzuela

5pm - 7pm

DL

110lbs x 15

160lbs x 12

210lbs x 10

260lbs x 5

290lbs x 5

310lbs x 5, 5

Clean & press

100lbs x 3, 3, 3

OHP

50lbsx 12

70lbs x 12

80lbs x 10

100lbs x 5, 5, 5

Pullups / Dips

BW x 10 / BW x 12

BW+20lbs x 8 / BW+20lbs x 15

BW+35lbs x 8 / BW+35lbs x 8

BW+45lbs x 6 / BW+45lbs x 10

BW+45lbs x 6 / BW+45lbs x 10

BW+45lbs x 6 / BW+45lbs x 10

Arms (hindi ko maalala)

Done

1,552Cardio Day

1,552Office Gym - Manila

7:30pm - 8:30pm

Incline DB press

10kg per arm x 15

12.5kg per arm x 12

15kg per arm x 12

20kg per arm x 100 (rest pause)

DB Chest Supported Row

20kg per arm x 100 (rest pause)

Dips

BW+12.5kg x 100 (rest pause)

Machine flyes / Seated Cable row - 3sets

Face pull / Side Lateral raises - 2sets

Arms superset - 2sets

Done

1,5521,552https://www.facebook.com/Dimzon-299368093995993/

1,944hahahaha na lunod na nga ako sa alikabok dito sir dimz!

1,552Hahaha sorry sorry, medyo busy na para makapag log pero sumisilip silip lang minsan.

Basta ang importante kahit kahit inaalikabok journal ko basta ako hindi alikabukin at kalawangin sa ensayo.

1,552Share ko lang

3rd Powerlifting Meet!

1,552Share ulit!

1,944nabuhay sir ah hehe welcome back!

1,552napapasilip parin naman ako minsan. Hinid lang ako nag la-log