Luquillo workout journal

[luquillo78]

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

Thanks evanss. I've found heavy hypers to be a great excersice. Excellent complement for deads and squats.

 

[luquillo78]

25 sep 06

Back/bis

Deadlift:
370 x 4
392 x 4
414 x 2 *PR* (for reps)
436 x 1
458 x miss
447 x miss (Pulled it up but didn't lock due to my grip. Didn't drop it but almost)

I think I can pull 447 next time if my grip doesn't get to fried on the before sets.

Cable row:
250 x 7 *PR*
250 x 7
250 x 6

Pullups:
bw x 10
bw x 7

Shoulder press machine:
200 x 7
215 x 6

DB hammer curls:
30 x 11
30 x 8

Today I was very motivated to go to the gym. On the deadlifts warm ups I felt strong. The 458 didn't even move, but as I said before, 447 was almost there. I think that the good rest I had during the weekend helped a lot.

 

[adidamps2]

whew nice work Luq...good job on the PR's!

 

[AngryMuscles]

sweet workout bro. when i deadlift at our gym, even those not doing back will deadlift...funny really

 

[Winter]

Great PRs man! Maybe you should try getting some straps and see how heavy you can pull

 

[evansss]

nice work on the deads brotha. you've come a long way. good shit.

 

[luquillo78]

Thanks adida, angry, winter and evans!

27 sep 06

Chest

Flat bench:
194 x 5
194 x 5
200 x 5
205 x 4
210 x 3
227 x 1

Dips:
66 x 6
77 x 5

Lateral raises:
25 x 16
25 x 15

Good workout, but no prs. Bench progress comes VERY slow.

 

[tman55]

Ever add in Incline or decline? Maybe 2-3 heavy sets?

 

[luquillo78]

I'm doing dips instead of decline. Do you think it would be good to add incline (and keep flat)? Or replace flat for some time?

 

[luquillo78]

29 sep 06

Legs

Squats:
286 x 5
297 x 3
308 x 3
330 x 1 *PR* (used a belt)

330 felt very heavy on my back, specially when I was ass to grass. But I felt really good after getting this PR!

Hypers:
110 x 10 *PR*
110 x 10

These felt heavy on my hams!

Calves:
220 x 30
220 x 25
220 x 25
220 x 24

Leg extensions:
185 x 11
185 x 10

Today I had a very good workout. I was a little insecure because I had no spotter on squats. Whole workout was less than 60 min. I could barely walk out the gym!

 

[Winter]

I'm doing dips instead of decline. Do you think it would be good to add incline (and keep flat)? Or replace flat for some time?

I think you should add 2sets of incline and keep flat as well as maybe only doing 2sets of dips. This might be a bit more volume than what you're used to, but it might turn out for the better.

& congrats on your PR.

 

[luquillo78]

Thanks winter. I also was thinking that maybe I'll start benching mondays, so that I'll have 2 full rest days before.
Right now I'm benching wed, and I think I don't recover from monday deadlifts.
What do you think?

 

[Winter]

It sounds good. You have a tough back so I'm sure you can go heavy on deads on wednesdays without being phased.

 

[AngryMuscles]

solid as always. i'm on your butt too, luqui...damn you freaking strong guys ..aarrgghhh lol!!!

 

[luquillo78]

thanks angry!

2 oct 06

Chest

Flat bench:
198 x 5
209 x 5
220 x 3
231 x 2
253 x 1 *PR*
264 x 1 *PR*

Today I had a spotter and was confident to go heavier. I was surprised about my prs.

Dips:
45 x 7
65 x 6

Incline:
154 x 6 Stopped doing these because I had a pain on my left shoulder

Lateral raises:
25 x 16
25 x 15

It's amazing how much confident you feel when someone is spotting you. Also I think that benching on mondays, after 2 full resting days, is much better.

 

[Brat]

Good job man...congrats on the PRs!

 

[Winter]

Great job Luq! If the incline barbell is hurting your shoulder, you might want to switch it to Incline DB Press, that eases the pain off your shoulders a bit.

 

[luquillo78]

Good job man...congrats on the PRs!

Thanks Brat!

Great job Luq! If the incline barbell is hurting your shoulder, you might want to switch it to Incline DB Press, that eases the pain off your shoulders a bit.

Yes winter, I think I'll do incline DB press instead of BB. At least for some time untill I get used to the movement.

 

[MANOWAR]

Damn man, good job on the bench and nice dips
Keep it up!

 

[AngryMuscles]

especially when the one spotting you knows how to fucking do it too, luqui bro