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
Punturin 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
Punturin 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
Punturin 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
Punturin 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
Punturin 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
Punturin 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
Cardio Day
Office 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
https://www.facebook.com/Dimzon-299368093995993/
hahahaha na lunod na nga ako sa alikabok dito sir dimz!
Hahaha 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.
Share ko lang
3rd Powerlifting Meet!
Share ulit!
nabuhay sir ah hehe welcome back!
napapasilip parin naman ako minsan. Hinid lang ako nag la-log