Luquillo workout journal

[mister69]

nice squat work!

 

[evansss]

squats are looking good bro nice job.

 

[luquillo78]

Thanks winter, mister and evansss!

I was going to do 260 x 3 squats but had no spotter, so didn't do it.

 

[luquillo78]

12 jun 2006

Back/bis

Deadlift:
330 x 5
356 x 4
378 x 2
400 x 1

No PRs today. Felt tired.

Bent rows:
180 x 9 * PR *
191 x 7 * PR *
191 x 6

Pullups:
bw x 9
bw x 6

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

BB shoulder press:
110 x 6
110 x 6
121 x 5 * PR *
121 x 4

DB Hammer curl:
30 x 12
30 x 10

Today I felt weak and tired. Was very unmotivated. I hope next time I feel better.

 

[tman55]

good for you to get the workout in even though you didn't feel it today. we all have days like that luq. still a nice wo.

 

[Winter]

Even if you didn't feel like workin out, you still made PRs. Good work.

 

[luquillo78]

14 jun 06

Weight: 176 lbs

Chest/tris/delts

Flat bench:
160 x 7
172 x 6
183 x 5 * PR *
194 x 3

Weighted dips:
bw+33 x 8
bw+44 x 7 * PR *

BB shoulder press:
95 x 6
106 x 4
106 x 4
117 x 2 * PR *

Lateral raises:
25 x 13
25 x 13

Nice day. Some PRs!

 

[mister69]

nice pr brotha

 

[luquillo78]

17 jun 2006

Legs

Squats:
215 x 8
227 x 7
237 x 6
249 x 5
260 x 3

Calves:
227 x 24
227 x 23
227 x 23
227 x 20

Leg ext:
4 sets to failure

Abs

Today I had a regular day. I worked out at morning and I don't feel very strong at mornings.

 

[mister69]

i hear ya, i absolutley hate mornin workouts

 

[luquillo78]

20 jun 2006

Weight: 176 lbs

Back/bis

Deadlift:
330 x 5
356 x 4
378 x 2
400 x 1

Last set felt lighter than last week. Maybe I'll go for 410 next week.

Cable row:
180 x 6
190 x 6
190 x 5
200 x 5 * PR *

Didn't do these for a long time and felt easy compared to bent rows.

Pullups (narrow grip):
bw x 10
bw x 7
bw x 5

Reverse hypers:
bw+55 x 18
bw+55 x 18

BB shoulder press:
110 x 6
121 x 5 * PR *
121 x 5

DB hammer curl:
30 x 13

Today I had a nice day. Deads felt good. I'll go for more weight next week.

 

[luquillo78]

i hear ya, i absolutley hate mornin workouts

Yeah, it's very shitty to workout at mornings, but I'll have to get used because my squat days are going to be on saturdays mornings!

 

[mister69]

Dedication wins the game brotha...good job

Yeah, it's very shitty to workout at mornings, but I'll have to get used because my squat days are going to be on saturdays mornings!

 

[luquillo78]

Dedication wins the game brotha...good job

Nice words, I also believe so!

 

[tman55]

20 jun 2006

Weight: 176 lbs

Back/bis

Deadlift:
330 x 5
356 x 4
378 x 2
400 x 1

Last set felt lighter than last week. Maybe I'll go for 410 next week.

Cable row:
180 x 6
190 x 6
190 x 5
200 x 5 * PR *

Didn't do these for a long time and felt easy compared to bent rows.

Pullups (narrow grip):
bw x 10
bw x 7
bw x 5

Reverse hypers:
bw+55 x 18
bw+55 x 18

BB shoulder press:
110 x 6
121 x 5 * PR *
121 x 5

DB hammer curl:
30 x 13

Today I had a nice day. Deads felt good. I'll go for more weight next week.

great work luq. attitude is good too.

 

[Winter]

Good work bro. Congrats on those PRs

 

[SteelSouth]

Nice work mang, gettin' strong!

 

[Mulligan]

20 jun 2006

Weight: 176 lbs

Back/bis

Deadlift:
330 x 5
356 x 4
378 x 2
400 x 1

Last set felt lighter than last week. Maybe I'll go for 410 next week.

Cable row:
180 x 6
190 x 6
190 x 5
200 x 5 * PR *

Didn't do these for a long time and felt easy compared to bent rows.

Pullups (narrow grip):
bw x 10
bw x 7
bw x 5

Reverse hypers:
bw+55 x 18
bw+55 x 18

BB shoulder press:
110 x 6
121 x 5 * PR *
121 x 5

DB hammer curl:
30 x 13

Today I had a nice day. Deads felt good. I'll go for more weight next week.

Very good lifts

 

[luquillo78]

22 jun 06

Chest/tris/delts

Flat bench:
172 x 7 *PR*
183 x 5
194 x 3
205 x 2 *PR*
216 x 1 *PR*

Finally I hit 200+ lbs!

Weighted dips:
bw+33 x 9 *PR*
bw+44 x 7

BB shoulder press:
95 x 6
106 x 4
106 x 4
117 x 2

Lateral raises:
25 x 13
25 x 13

Very good day. Felt motivated and strong.

 

[luquillo78]

24 jun 06

Weight: 176 lbs

Legs

Squats:
226 x 7
238 x 6
249 x 5
260 x 3
270 x 2
282 x 1 * PR *

Calves:
226 x 25
226 x 24
226 x 24
226 x 24

Leg extentions:
3 sets to failure

Weighted Abs

Today I had a good day. Even it was a morning workout, I felt strong and made a PR on squat.