Luquillo workout journal

[luquillo78]

20 dic 05

BW= 168 lbs

Chest/shoulders/tris

45º incline bench press:
99 x 11
110 x 10
121 x 9
132 x 6

Flat bench press:
126 x 11
132 x 7
143 x 5

Weighted dips:
Bw+11 x 10
Bw+14 x 8
Bw+16 x 8 * PR *

DB shoulder press:
33 x 10
33 x 10
33 x 10
33 x 9

Lateral raises:
16 x 16 reps
16 x 12 reps

My chest is my weakest point. Progress comes much slower than back and legs. I'm having a hard time to have ANY progress.
I tried benching with elbows "in" for some time before (about 5 months) and couldn't see much progress (no size gain but quiet good strengh progress). I changed to elbows out and now I see some size gain and less strengh progress. I don't know which form is better.

 

[tman55]

20 dic 05

BW= 168 lbs

Chest/shoulders/tris

45º incline bench press:
99 x 11
110 x 10
121 x 9
132 x 6

Flat bench press:
126 x 11
132 x 7
143 x 5

Weighted dips:
Bw+11 x 10
Bw+14 x 8
Bw+16 x 8 * PR *

DB shoulder press:
33 x 10
33 x 10
33 x 10
33 x 9

Lateral raises:
16 x 16 reps
16 x 12 reps

My chest is my weakest point. Progress comes much slower than back and legs. I'm having a hard time to have ANY progress.
I tried benching with elbows "in" for some time before (about 5 months) and couldn't see much progress (no size gain but quiet good strengh progress). I changed to elbows out and now I see some size gain and less strengh progress. I don't know which form is better.

stick with it and it will get stronger. good work. also hit the tri's really hard too.

 

[luquillo78]

Thanks tman. What do you think is best? to bench with elbows in or out?

 

[luquillo78]

22 dic 05

Bodyweight: 169 lbs

Legs/abs/grip

Squat:
154 x 10
165 x 8
176 x 5
187 x 4
198 x 2 ** PR ** (form not so good- going too much foward but deep)

Calves:
154 x 31
154 x 25
154 x 24
154 x 24

Grip:
Static bar double over hand grip 220 x failure x 4 sets

Abs: Weighted crunches (33 lbs)

Today it was a good day. Squat bar was about 5 lbs heavier than usual one but managed to do a PR anyway. Next time I'll go for 1 more rep same weight.

 

[inked1]

Thanks tman. What do you think is best? to bench with elbows in or out?

elbows out wide will place more emphasis on your pecs ( and more pressure on your shoulders)

elbows in works your tris more. What are you training for, BB or PL? most PL guys will bench with elbows in and a narrower grip.

what width are you holding the bar at?

 

[luquillo78]

I'm using medium grip (on the rings). And I train for size. When putting elbow in, I have a stronger bench.

 

[inked1]

what finger on the rings? IMO ring finger on the rings is wide, outside the rings is very wide.

I go medium ( a couple of cm inside the rings). narrow is way inside the rings.

Elbows in will almost always give you a stronger bench as your triceps are in a better mechanical position

 

[luquillo78]

I put my ring finger on the rings. So that is wide grip? If I get any narrower, my bench becomes even weaker. The same with wider.

 

[inked1]

if that works for you stick with it. I have just experimented with other grips on light days to find out what works best for me.

You would be better checking with some of the experienced PL guys like BB,PB and JCP as to what grips to use.

I am just talking from personal experience and might be wrong, those guys really know their shit

 

[luquillo78]

26 dic 05

Today I weight 169 lbs

Back/bis

Pullups (wide grip):
BW x 9
BW x 8
BW x 8
BW x 6

Cable row:
160 x 8
170 x 7

Deadlift: (today I went light)
198 x 7
220 x 7
242 x 6
264 x 3

DB row:
60 x 15
60 x 13

Reverse hypers:
BW+33 x 15
BW+33 x 13

DB curl:
25 x 14
25 x 12

Today I felt weak. I guess it's because of too much drinking and bad eating during chrismas. Anyway, I went light on deadlifts to allow better recovery. I'll go heavy again next week.

 

[tman55]

26 dic 05


Today I felt weak. I guess it's because of too much drinking and bad eating during chrismas. Anyway, I went light on deadlifts to allow better recovery. I'll go heavy again next week.

I bet you are not alone in that you didn't feel it during the workout. I talked to a few people at the gym that said they drank and ate bad over the Holiday. Get it done this week and have a good New Years celebration and then you can concentrate on discipline for the new year.

 

[luquillo78]

Get it done this week and have a good New Years celebration and then you can concentrate on discipline for the new year.

Yeah, I'll do that.

 

[luquillo78]

28 dic 05

Weight: 168 lbs

Chest/tris/delts

45º bench press:
99 x 11
110 x 10
121 x 9
132 x 7

Flat bench press:
132 x 8
143 x 6
148 x 4

Weighted dips:
Bw+11 x 10
Bw+16 x 9
BW+22 x 6 *PR*

DB shoulder press:
33 x 10
33 x 10

Lateral raises:
16 x 16 reps
16 x 13 reps

Today I felt good. Weather was too hot but I managed to have a good workout.

 

[luquillo78]

29 dic 05

Legs

Squats:
154 x 11
165 x 10
176 x 8
187 x 5
198 x 4
209 x 3 **PR**

Calves:
154 x 32
154 x 30
154 x 27
154 x 24

Today it was a very good day. I'm having great progress with my squat. I hope I can keep getting stronger on this lift.

 

[Winter]

Congrats on the PR! Keep up the solid work.

 

[luquillo78]

Thanks winter!

 

[luquillo78]

2 jan 06

Weight:168 lbs

Back/bis

Wide grip pullups:
Bw x 9
Bw x 9
Bw x 8
Bw x 7
All of them full range of motion

Cable row:
160 x 8
170 x 8

Deadlift:
220 x 8
264 x 5
286 x 3
308 x 2
330 x 1
341 failed (I think I was afraid to loose my grip and drop the bar so I couldn't pull it)

Reverse hypers:
bw+33 x 15
bw+33 x14

Bent DB row:
60 x 15
60 x 12

DB curl:
25 x 14
25 x 12

It's getting hard to workout with these hight temperatures. I wish summer ended but I still have several months of heat.

 

[tman55]

2 jan 06

Weight:168 lbs

Back/bis

Wide grip pullups:
Bw x 9
Bw x 9
Bw x 8
Bw x 7
All of them full range of motion

Cable row:
160 x 8
170 x 8

Deadlift:
220 x 8
264 x 5
286 x 3
308 x 2
330 x 1
341 failed (I think I was afraid to loose my grip and drop the bar so I couldn't pull it)

Reverse hypers:
bw+33 x 15
bw+33 x14

Bent DB row:
60 x 15
60 x 12

DB curl:
25 x 14
25 x 12

It's getting hard to workout with these hight temperatures. I wish summer ended but I still have several months of heat.

good progress. you work out outside or what?

 

[luquillo78]

good progress. you work out outside or what?

I work in the country side (I'm agriculture engineer) so many times I workout in the house there without air conditioning. To hot now in summer. My workouts are so simple due to the equipment I have.
When I'm back in the city I go to a gym.

 

[luquillo78]

4 jan 05

Weight: 167 lbs

Chest/delts/tris:

45º bench press:
99 x 10
110 x 10
121 x 9
132 x 8
143 x 4

Flat bench press:
132 x 8
143 x 5
148 x 4

DB shoulder press:
33 x 11
33 x 11
33 x 10

Lateral raises:
16 x 16 reps
16 x 14

Weighted dips:
bw+11 x 10
bw+16 x 9
bw+22 x 7
bw+27 x 6 *PR*

Today it was a good workout. My benches are really poor but I'm getting stronger at dips. I hope it'll help my bench.