Week 1 Day 1 (171 came from Coron)

Exercise Weight Reps completed Reps Sets

Squats 115 5,5,5,5,5 5 5
Front Squat 65 8,8,8 8 3
Box squat 105 3,3,3,3,3,3 3 6

Week 1 Day 2
Exercise Weight Reps completed Reps Sets
Bench 75 2,2,2,2,2,2 2 6
Military Press 35 12,12,12 12 3
Dumbell flyes 15lbs 12,12,12 12 3
DB Tricep extension 25lbs 12,12,12 12 3
 Week 1 Day 3 (185.75)
Exercise Weight Reps completed Reps Sets
Deadlifts 110 8,8,8,8,8 8 5
Bench 75 3,3,3,3,3,3 3 6
Pull-ups 8,8,6
Military Press 35kg (75lbs) 12,12,11 12 3
Dumbell flyes 15lbs 12,12,12 12 3
DB tricep extension 25 lbs 12,12,12 12 3

Week 1 Day 4 (169)

Exercise Weight Reps completed Reps Sets
Bench 75 2,2,2,2,2,2 2 6
Military Press 35kg 12,12,12 12 3
Dumbell flyes 15lbs 12,12,12 12 3
DB tricep extension 25lbs 12,12,12 12 3
 Week 1 Day 5
Exercise Weight Reps completed Reps Sets
m Coron)
Notes
Always look up

Box squat (lowest box with three plates)

Notes
bar should be at my chest when setting up
)
Notes
Check videos, kinda hard to deadlift in Marikina

Fatigued at last set due to faster rest period

Notes
Did it in Ayala malls
Notes
 Week 2 Day 1 (169)
Exercise Weight Reps completed Reps Sets

Squats 105 5,5,5,5,5 5 5

Box squat (on bench) 100 2,2,2,2,2,2 2 6
Front squat 70 6,6,6 6 3

Week 2 Day 2
Exercise Weight Reps completed Reps Sets
Deadlifts 125 6,6,6,6 6 4
Bench 75 3,3,3,3,3,3 4 6
straight leg DLs 100 8,8,8 8 3
Dumbell press 50lbs 12,12,12 12 3
plate raises 35lbs 12,12,12 12 3
 Week 2 Day 3 (76.6 kg)
Exercise Weight Reps completed Reps Sets
Deadlifts 135 5,5,5,5,5 5 5
Bench 75 2,2,2,2,2,2 2 6
reverse hypers 70lbs 10,10,10 10 3
good morning 70kg 8,8,8 8 3
 Notes
Did it in condo gym, distance is last finger for squats, first two sets
without belt

Notes
kinda felt weak
Should have been 4 reps
Reverted back to old form withNotes
more focus on back contraction, will
figure it out more next session, feet slightly wider
Raw

bend the knees a little

 Week 3 Day 1 (172lbs)
Exercise Weight Reps completed Reps Sets

Squats 112 5,5,5,5 5 4

Bench (carry over from week 2) 75 5,5,5,5,5,5 5 6
box squats 105 3,3,3,3,3 3 5
Bench squats 120 3,3,3,3,3 3 5
DB press 50 12,12,12 12 3
Plate raises 35lbs 12,12,12 12 3
Pull overs 40 12,12,12 12 3

Week 3 Day 2
Exercise Weight Reps completed Reps Sets

Deadlifts 145 5,5,5,5,5 5 5

Bench 75 2,2,2,2,2,2 2 6
straight leg DLS 110 8,8,7 8 3
Military Press 40 10,10,10 10 3
 Week 3 Day 3 (170.5 at night)
Exercise Weight Reps completed Reps Sets
Deadlifts 155 3,3,3,3,3 3 5
leg curls 125lbs 10,10,10 10 3
Bench 75 6,6,6,6,6,5 6 6
Pull-ups 6,5,4
Dips 12,12,12
 Notes
Felt really weak, came from China, have not recovered
from puyat
Felt easier than the squats
4 plates with box too high, use 3 plates instead
easy

Notes
fatigued from session yesterday, FIX FORM, try to have a
neutral back
fatigued from bench yesterday
depleted already
 Notes
Super weak, gym at night, feeling feverish from pimple,
trying out new deadlift forms

Failed at last rep, hassle

 Week 4 Day 1 (188.5)
Exercise Weight Reps completed Reps Sets

Squats 120 4,4,4,4,4 4 5

Bench 75 2,2,2,2,2,2 2 6
Box squats

Week 4 Day 2
Exercise Weight Reps completed Reps Sets
Deadlifts 162.5 3,3,3,3,3 3 5
Partial DL 110 3,3,3,3,3,3 3 6
 Week 4 Day 3
Exercise Weight Reps completed Reps Sets
Bench 80 5,5,5,5,5 5 5
Pause DLS 120 3,3,3 3 6
Midrange squats
Lockout squats
 Notes
Had some difficulty with the sets, maybe bec I didn’t get
enough recovery, trying to lose weight again

Notes
Had some difficulty with the sets, maybe bec I didn’t get
enough recovery, trying to lose weight again
Super depleted day, reduced the weight of the exercise
 Notes
easier than my 6 set workout
only did 3 x 3 bec of fatigue
 Week 5 Day 1
Exercise Weight Reps completed Reps
Squats 132 4,4,4,4 4
Midrange (6) 135 3,3,3 3
Lockout squats (9) 160 3,3,3 3
Bench 75 2,2,2,2,2,2 2

Week 5 Day 2 (167.5)

Exercise Weight Reps completed Reps

Deadlifts 172.5 3,3,3,3,3,3 3

Pull-ups 15

Week 5 Day 3 (76.5kg)

Exercise Weight Reps completed Reps
Bench (end of week
4) 85 4,4,4,4 4
6" 90 5,5,5 5
4" 92.5 3,2,2 3
 2" 90 3, 2 @87.5,0 3
Pull-ups 18
 Sets Notes
4
3
3
6 should be 2nd bench of week 4

5)
Sets Notes

had difficulty with the first four sets, recovery from

squat only one day, fixed back on last two sets. NEW
TIP: before going down, brace your back and keep it
6 straight.

g)
Sets Notes
Completed them well, going to go with the wider grip,
4 didn’t really rest from Batangas
3 Should have done 95kg
3 I fail every last rep
 really weak, reduced the weight but still had no energy.
3 Maybe I need time to practice the middle part of the lift
 Week 6 Day 1 (155.5)
Exercise Weight Reps completed Reps Sets

Squats 140 2,1,3 @ 93% (300) 3 3

Midrange 140 3,3,3 3 3
Lockout 170 3,3,3 3 3
Bench Press 75 2,2,2,2,2,2 2 6
Pull-ups 15
Abs

Week 6 Day 2 (78 but ate during workout and drank 3L water)
Exercise Weight Reps completed Reps Sets
177.5
Deadlift (96%) 2,2,2,2 2 3
Bench Press 90 3,3,3 3 3
Board Press 2" 92.5 3,3,3 3 3
4" 95 3,3,3 3 3
6" 100 3,3,3 3 3

Week 6 Day 3 (done on wed middle of week 7)

Exercise Weight Reps completed Reps Sets
Bench 75 2,2,2,2,2,2 2 6
5) Didn’t really feel the day, fatigued from travel that day, went to
gym the day before, diet that day was not a good build-up for
lifting, underestimated the 90%+ Notes
workouts, depleted (went 165.5
that night) NOTE: For 90%+ plus workouts, make sure to rest well
and eat well, delay the workout day if possible

ut and drank 3L water)

Notes
feeling good that day, was able to do an exta set, restructured my
workout
Felt okay

dle of week 7)
Notes
 Week 7 Day 1 (165)
Exercise Weight Reps completed Reps Sets
Squat 135 2,2,2,2,2 2 5
Half Squats 140 3,3,3 3 3
Lockout squats 170 3,3,3 3 3
below knee DL 143 3,3,3 3 3
Pull-ups 15

Week 7 Day 2 (wed)

Exercise Weight Reps completed Reps Sets
Bench 75 refer to last week 2 6

Week 7 Day 3 (75.5)

Exercise Weight Reps completed Reps Sets
Deadlifts 181 1 (180), 1,1,1 1 3

Week 7 Day 4 (75.9 with water)

Exercise Weight Reps completed Reps Sets

92.5 (but
mixed up the
Bench computation) 1 @ 95,2 @ 90,2 @90 2 3
Board Bench 4" 95 3,3,3 3 3
Lockout 100 3,3,3 3 3
 65)
Notes
Manageable but was depleted for lack of food

was already depleted

wed)
Notes

5.5)
Notes

th water)
Notes

Should have done a 92.5 @ 2x3, but mixed up the computation. 90 felt easy.
Try to hold the press more
same
 Week 8 Day 1 (165)
Exercise Weight

Squats 143

Pull-ups

Abs

Week 8 Day 2
Exercise Weight
Bench 75

Week 8 Day 3
Exercise Weight

Deadlifts 175

Week 8 Day 4
Exercise Weight

Bench 95
 Week 8 Day 1 (165)
Reps completed Reps Sets

0,0, 3 @ 275, 2 @ 295, 1, 1 2 2

18

Week 8 Day 2
Reps completed Reps Sets
2,2,2,2,2,2

Week 8 Day 3
Reps completed Reps Sets

1,1 1 2

Week 8 Day 4
Reps completed Reps Sets

1 @ 92.5, 0 @95, 0@95, 60 @ 6x3 1 2

 Notes
failed the first two attempts,
although the second one was
lacking in rest. Tried my new knee
sleeves. Went back to 275 and
tried again for 315 + I drank shake.
Completed 315 for 2 but was
spotted with for second rep. did
315 first rep second set on my own
but failed the second, maybe due
to fatigue already.

Notes

Notes

Not that fast, maybe since I ate less

carbs that morning. DO NOTE THAT
I HAD A BOIL THIS DAY, GOT
FEVERISH THAT NIGHT

Notes

Food and rest was okay but I was

feverish up until the afternoon
because of my boil.