Luquillo workout journal

[AngryMuscles]

wide grip or shoulder width?

 

[luquillo78]

Shoulder width. I can't bench wider than that. My shoulders get hurt.
My body is very badly designed for benching.

 

[adidamps2]

14 sep 06

Chest

Flat bench:
194 x 5
194 x 5
205 x 4
216 x 3 *PR*

PR was with spotter. He said that he didn't pull, but I think he did. I don't like having spotted prs, I'll feel it's a real pr when I do it alone.

Dips:
25 x 10
45 x 8
60 x 6
65 x 6

Lateral raises:
25 x 16
25 x 14

Normal workout. Very short, it was about 40 min. I'm still feeling sore from back workout.

nice job Luq..and congrats on that PR

 

[luquillo78]

15 sep 06

Legs

Squats:
282 x 5
293 x 3
304 x 2 *PR*

Finally I repped 300 lbs. I had a spotter but didn't touch me. I wanted him to be there just in case.

Leg extensions:
185 x 10
185 x 11

Hypers:
115 x 13
125 x 10 *PR*

Calves:
260 x 28
260 x 26
260 x 24

I felt good today. 1st set of squats felt heavy but next 2 went ok. Hypers fried my hams and glutes and I ran out of breath again after these. Felt dizzy for a min, even I did them slow.

 

[Winter]

Great workout Luq

 

[AngryMuscles]

i am so proud and pissed at the same time for luqui...

proud because of the 300

pissed because no vids

next time ok

 

[adidamps2]

nice sqts bro...

 

[luquillo78]

Thanks winter, angry and adida.

Hey adida, how are you coming along with your squats? I remember you were also about to rep 300.

 

[luquillo78]

18 sep 06

Back

Deadlift:
350 x 4
392 x 4
414 x 1
436 x 1 *PR*

New dead PR! 180kg + 18kg bar= 436 lbs
414 was a little shaky, but 436 was heavy, slow but not shaky. Low back was fried after this.

Cable row:
240 x 7
250 x 5
250 x 5

Pullups:
bw x 10
bw x 7
bw x 6

Shoulder press machine:
200 x 7
215 x 6

DB bicep culrs:
25 x 16 rep
25 x 11

Well, today was a deadlift day. Next goal is to rep 414! Maybe I should rest from deads for 1 week.

 

[AngryMuscles]

nothing like banging the gym's floor with loaded barbell

 

[luquillo78]

20 sep 06

Chest

Flat bench:
194 x 5
200 x 5
200 x 5
205 x 4

Dips:
55 x 6
66 x 6
77 x 5 *PR*

Lateral raises:
25 x 15
25 x 15
25 x 11

Good workout. No bench prs but felt strong on dips.

 

[AngryMuscles]

wow.. solid dips bro.

 

[Winter]

Good chest work Luq

 

[luquillo78]

Thanks winter and angry.


22 sep 06

Legs

Squats:
282 x 5
293 x 3
304 x 3 *PR* (with spotter)

Hypers:
bw+125 x 12 *PR*
bw+125 x 11

Dizzy after these!

Leg extensions:
185 x 11
185 x 10

Calves:
260 x 28
260 x 26
260 x 25
215 x 23

Today I was very unmotivated to workout, but once in the gym, I felt ok and strong.

 

[AngryMuscles]

wow..fucking sweet man. i bet I could get my numbers up like yours when i'm working out with ya..damn!

 

[luquillo78]

Thanks angry. I'm pleased with my squat/deadlift progress. Not with my bench. I guess my genetics are very bad for bench.

 

[AngryMuscles]

same here. my triceps are just weak ya know..but i am not blaming them. the one to blame is me myself. i am just not working hard enough...god i have to work harder then. grrrr....angry..want o go to gym now......oh it's late at night...lol!!!

 

[tman55]

Thanks angry. I'm pleased with my squat/deadlift progress. Not with my bench. I guess my genetics are very bad for bench.

hey Luq. Keep hammering the Bench. I also have had to battle through poor bench numbers for years. it may take you years to get it to where you are somewhat happy with it, but you will get there.

 

[luquillo78]

Thanks tman. I have to keep at it.

As you said once to me, dips helped a lot. I also trust they can help me.

 

[evansss]

Thanks winter and angry.


22 sep 06

Legs

Squats:
282 x 5
293 x 3
304 x 3 *PR* (with spotter)

Hypers:
bw+125 x 12 *PR*
bw+125 x 11

Dizzy after these!

Today I was very unmotivated to workout, but once in the gym, I felt ok and strong.

Nice job on the squats and hypers....good feeling to get your grove when you hit the weights finally....