Luquillo workout journal

[Winter]

Nice job bro. Oh, congrats on your PR for bench as well - you're makin progress, good job.

 

[luquillo78]

Nice job bro. Oh, congrats on your PR for bench as well - you're makin progress, good job.

Thanks winter! I'm trying to make as much prs as you! hehe

 

[adidamps2]

Luquillo great work bro on bench and squat days...congrats on the hard work for those PR's too man. 300 squat is right around the corner.

 

[AngryMuscles]

keep us posted!

 

[luquillo78]

3 jun 2006

Weight:176 lbs

Legs

Squats:
215 x 8 * PR for reps *
226 x 7 * PR for reps *
237 x 6 * PR for reps *
248 x 5 * PR for reps *
260 x 3

Calves:
215 x 30
226 x 23
226 x 21
226 x 20

Leg extensions:
4 sets to failure, about 14 reps each

Weighted abs


Today I had a good day.
Last week I was on vacations and worked out at the hotel. Didn't write down anything. I gained 2 lbs during this week and I felt stronger today.

 

[Winter]

Great job on those PRs bro! What are you aiming to weigh in at?

 

[luquillo78]

Great job on those PRs bro! What are you aiming to weigh in at?

I don't know. I'm always wanting to get stronger and bigger. I like slow bulking so I don't get fat. I'm gaining about 1 lb per month.

 

[adidamps2]

good work Luquillo..nice PR's

 

[Winter]

I don't know. I'm always wanting to get stronger and bigger. I like slow bulking so I don't get fat. I'm gaining about 1 lb per month.

Try eating some more cals and shit & just hit the tredmill and you'll be fine. You should try to gain about 1lb/week.

 

[luquillo78]

6 jun 06

Weight: 176 lbs

Back/bis

Deadlift:
334 x 5
356 x 4 * PR for reps *
378 x 2
400 x 1

Bent Row:
180 x 8
191 x 6
191 x 6
191 x 6

Pullups:
bw x 8
bw x 6
bw x 4

Felt weak after rows and deads!

Reverse hypers:
bw+55 x 17
bw+55 x 16

BB shoulder press:
100 x 8
110 x 6
110 x 6
120 x 4 * PR *

Today I went to the gym feeling tired. Didn't sleep well last night, but once there I managed to have a quiet good workout.
My weight is at 176 (gained 2 lbs since last week) and my bf is the same or lower. I'll post some pics soon.

 

[SteelSouth]

Nice work luquillo, deads are looking great!!

 

[Winter]

Great job bro.
Good to hear that you gained a few extra lbs.

 

[luquillo78]

Thanks winter and JT!

And I'll be happy reaching 182 lbs by the end of the year.

 

[Winter]

You can gain 6lbs in less than 2months on a clean bulk, IMO.

 

[luquillo78]

Yes I know winter. I went from 130 lbs to 170 in one year. On feb 2005 my weight was at 130! But now I prefer to get stronger and go up slowly with my bodyweight. I feel I need to take it easy with the bulking for some time. I want my body to get used to the new weight and also prevent health problems, strech marks, and so.
I want to keep gaining just a little weight as a motivation.

 

[Winter]

Oh, okay.
Yeah, I blew up real fast from january to mid feburary from a dirty bulk and gained about 30lbs. My stretchmarks are all over the place and its pissing me off lol.

Smart move.

 

[luquillo78]

8 jun 2006

Chest/tris/delts

Flat bench:
160 x 7
172 x 6 * PR for reps *
183 x 4
194 x 3 * PR *

Dips:
bw+22 x 10
bw+33 x 8
bw+44 x 6

BB shoulder press:
94 x 6 * PR for reps *
105 x 4
117 x 2 * PR *

Lateral raises:
22 x 13
22 x 12

 

[Winter]

Nice PRs bro. I wanna see 200 on bench soon

 

[luquillo78]

Nice PRs bro. I wanna see 200 on bench soon

Yes Winter, I hope I can hit it soon!


10 jun 2006

Weight: 176 lbs

Legs

Squats:
215 x 8
227 x 7
237 x 6
249 x 5

Calves:
227 x 23
227 x 23
227 x 23
227 x 21

Leg ext:
4 sets to failure

Abs

 

[Winter]

Nice and simple workout, I like. Good job