Luquillo workout journal

[luquillo78]

Yes angry, that's a good stretch and pump for shoulders. It seems that the pump helps the healing tendons.

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25 oct 06

Legs

Squats:
Warm up
220 x 15 (wanted to do 20 and didn't make it. Brutal set)
220 x 10

Those 2 squats sets fried me. Rested 5 min before continueing

Calves:
220 x 34
220 x 28
220 x 20
220 x 18
Stretch

Hypers:
136 x 12 *PR*
136 x 11
Stretch

Leg extensions:
185 x 12,8,4 (rest pause) amazing pump
Stretch

This workout was brutal, almost puke after squats and hypers. Could barely walk out the gym.

 

[Winter]

Nice work. I hate the feeling of being light headed and naucious after squats as well

 

[luquillo78]

Yes winter, those 220 x 15 were brutal. After 2 days I'm still sore.

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27 oct 06

Back

Deadlift:
Warmup (220x8 , 308x5, 352x4)
400 x 4

Only 1 workout set. I was still sore from 2 days ago squats.

Seated row:
250 x 8 *PR* rest-pause and 250 x 4, 3

Hammer db curls:
30 x 14 ,8 (rest-pause)
25 x 8

Today I was not 100% recovered from squats 2 days ago. I kept it short but I had a good workout.

 

[Winter]

Nice workout Luq. Does your shoulder hurt when you do pullups?

 

[luquillo78]

Nice workout Luq. Does your shoulder hurt when you do pullups?

I'm trying to avoid every movement that puts my arms over my head level. At least for something like 2 weeks.
Shoulder is getting better but I don't want to go backwards with the healing precess. This is the 1st time I fucked a tendon and it really pissed me off.

 

[AngryMuscles]

damn you strong

 

[adidamps2]

nice sqts Luq.
i dont look foward to the 220 and 225 i plan on doin X15..210 was a bitch.
rest up and eat man. heal and hit it again.

 

[luquillo78]

I've not been around here for some weeks due to work issues. I've been out of city and without internet conection.

I managed to continue lifting but without much progress. I'm planning to be fully back next week and start writing down my lifts again.

 

[AngryMuscles]

welcome back. we are all busy nowadays.

 

[Winter]

Good to hear you're still lifting while working.

 

[SteelSouth]

Hang in there Luq and keep up the good work.

 

[luquillo78]

1 dec 06

Legs

Due to lack of time I had a very short workout.

Squats:
242 x 10 *PR for reps*
264 x 7
286 x 4

Calves:
220 x 34
220 x 30

That's it. Next week I'll be fully back!

I've been doing 20 rep squats (220 lbs x 20) for the last month. They were brutal and felt good, but I'm getting back to low reps squats now.

Shoulder is still bad. I'm not being able to bench.

 

[luquillo78]

4 dec 06

Back

Deadlift:
Warmup (220x8 , 308x5, 352x4)
400 x 4

Seated row:
200 x 9
210 x 8
220 x 7
230 x 5

Pulldowns:
150 x 10
150 x 10

Went light on these in order to test my shoulder. I seems it didn't hurt at all.

Bicep BB curls:
65 x 13
65 x 13
65 x 11

Shoulder felt ok today. I was very careful and because of these my #s were lighter.

 

[Winter]

Nice workout Luq. Great to hear that the shoulder is holdin up

 

[AngryMuscles]

whoa...that's your warm up on deads?? damn bro. nothing but strong...

 

[SteelSouth]

Nice work luquillo, strong back!

 

[MANOWAR]

Nice deadlifts and squats Luq

 

[luquillo78]

Thanks guys. Deads is my favorite lift.

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6 dic 06

Legs

Squats:
Warmup (0 x 15 , 110 x 10 , 176 x 8 , 220 x 6)
242 x 8
242 x 10
264 x 7
286 x 4 (hard one)

SLDL:
220 x 10
264 x 12 *PR*

Calves:
220 x 34
220 x 31
220 x 25
220 x 23

So I decided to cut some bodyfat for the summer. I'm already 5 lbs down but it's being hard to keep my #s. My goal is to get to around 10% bf and keep all my #s. Let's see how it goes.

About my shoulder, I decided to stop every pressing for 2 months and let the tendinitis heal. I'm going to a doctor on monday or tuesday. I'm with ibuprofen, ice/heat and rotator cuff excersices.

 

[Winter]

Good job on the PR & squats bro. It's hard losing weight while keeping up numbers, but if you eat clean and do everything right, you might even be able to hit some PRs

As for the shoulder, I hope that heals up fast man. You're smart for not pushing yourself to do exercises that might potentially hurt the shoulder more.

 

[luquillo78]

Thanks winter. I've almost been bulking for 2 years with non stop. I hope I can keep my #s during this cutting. Cutting is very easy for me as I'm almost a ectomorph. I think that in 2 more weeks I may be near my goal. Once there, I'll keep that weight for the summer. My wife likes me better without my goat!

Here're some partial progress pics. I'll post some final progress on the pic forum once there.