Luquillo workout journal

[luquillo78]

Thanks adida.

Manowar: I'll go for 461 lbs (210 kgs) in about 2 weeks. Before that I want to pull 418 x 3.

 

[AngryMuscles]

go for 500 already dammit!...lol!

 

[luquillo78]

go for 500 already dammit!...lol!

lol! I would like to, but it would be imposible to add 50 lbs at once! Maybe in some months, I don't know.

 

[tman55]

I am impressed with your lifting. Keep at it Luq! Oh and 500 will be yours soon. it is not much harder than 450 imo. Now you start to believe 500 isn't that heavy and kick its butt.

 

[Winter]

Great work man! I gotta catch up haha

 

[luquillo78]

Thanks tman and winter!

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17 oct 06

Chest:

Shoulder is feeling better. Almost no pain but I'll do a very light workout today.

Flat bench:
Warm up
132 x 12
154 x 8
176 x 5
176 x 5

Shoulder feels ok.

Dips:
0 x 12
35 x 8
45 x 8
55 x 5
65 x 4

I feel dips are less harm for my shoulder than bench.

Shoulder press machine:
I did a warm up in order to see how my shoulder reacts. Doesn't feel very good, so didn't do any set.

Pullups:
bw x 12
bw x 10

Added some pullups to my chest day because workout was too light and short.
Shoulder is getting better. Let's see how it feels tomorrow.

 

[Winter]

Good work, Luq. Hope that shoulder heals up fast

Maybe you should try doing DB Presses, it puts a lot less stress on your shoulders. This is the reason why I do a lot of incline DB Presses because if I use a barbell, it puts a lot of stress on my shoulders and it hurts.

Strange, dips usually hurt my shoulders, a lot.

 

[luquillo78]

Good work, Luq. Hope that shoulder heals up fast

Maybe you should try doing DB Presses, it puts a lot less stress on your shoulders. This is the reason why I do a lot of incline DB Presses because if I use a barbell, it puts a lot of stress on my shoulders and it hurts.

Strange, dips usually hurt my shoulders, a lot.

Yes, I know most people say that dips hurt their shoulders. But I guess that it depends on each body structure.

Today I did my warm ups with DBs. The thing is that for working sets, the gym doesn't have heavy DBs. Biggest ones are 65 lbs.

 

[luquillo78]

18 oct 06

Legs

Squats:
286 x 4
297 x 3
308 x 3
264 x 6

Calves:
220 x 34
220 x 30
220 x 26
220 x 23
220 x 20

Weights felt heavy today. I kept it short.

 

[evansss]

thats good bro. listen to your body. if they feel heavier than usually keep it shorter as u did but never the less nice numbers brosky.

 

[luquillo78]

20 oct 06

Back

Rack pulls: (2 inch below knee)
396 x 6
440 x 4
462 x 2
484 x 2 (stayed at top untill grip faliure)

Did these for 1st time. Wanted to see how heavier weights felt.

Bent row:
220 x 5
220 x 5
220 x 5

Seated row:
250 x 7
250 x 7

Hypers:
154 x 11
154 x 11

DB hammer curls:
30 x 13
30 x 11
30 x 11

Today I replaced deads by rack pulls. Didn't like them very much. Most stress on my grip. Deads are a much more complete excersice. The good thing about rack pulls is that I saw how heavier weights feel on my hands.

 

[AngryMuscles]

ah yes..heavier weights on rack deads...man those kill my oxygen and felt like a huge freak when dropping it ^^ cheers mate!

 

[Winter]

Good work Luq. I don't like Rack deads much either because like you said, it doesn't feel like a complete exercise.

 

[AngryMuscles]

true it's not a complete exercise..but you can go a lot heavier and hey, it saves your cns by miles..but that's my opinion

 

[luquillo78]

true it's not a complete exercise..but you can go a lot heavier and hey, it saves your cns by miles..but that's my opinion

True.

 

[luquillo78]

23 oct 06

Chest

Still healing from left shoulder injury. Of course I'm not doing any shoulder excersice because it makes it worse.
Flat bench is quiet harmful also. Can't go heavy.

Flat bench:
Warmup
176 x 5
176 x 5

Dips:
bw x 8
35 x 8
45 x 8
55 x 6
65 x 5

Dips don't hurt my shoulder. I can do them well.

Skull crushers:
50 x 12
50 x 11
70 x 4

Chest/shoulder Stretch

I had the idea of not having any shoulder pain but it's not 100 % yet.

 

[Winter]

Nice work. Is it a nagging pain or does it only hurt when you do pressing movements?

 

[evansss]

im surprised the dips dont mess with your shoulders abit...good to see your in the gym making it regardless of the injury.

 

[luquillo78]

@winter: Pain is when doing presses.

@evans: Dips are ok. It seems they don't target the injured tendon.

Today after workout I started doing this excersice:
http://intensemuscle.com/showthread.php?t=6997

Seems to be a miracle one.

edit: added pic

 

[AngryMuscles]

oh that....yeah..it's a good stretch for your shoulders and arms...cute pic