Luquillo workout journal

[tman55]

Thanks T, right now I'm cutting some bf so my goal is at least to keep my #s. I'm already 11 lbs down and I still have pretty much fat on my waist. My legs are thinner. I think I had more bf than I thought.

i know what you mean. trhe first time i cut down to less than 8-9% i was surprised how light i had to get to lose the fat. don't worry about it, just stay with your goals.

 

[luquillo78]

i know what you mean. trhe first time i cut down to less than 8-9% i was surprised how light i had to get to lose the fat. don't worry about it, just stay with your goals.

Thanks for the motivation bro. I was really about to quit the cutting these days because I was getting so light. But I'll keep at it. For me it's very easy to loose weight. The hard thing will be to gain 25 lbs after the summer. I sometimes get tired of force feeding myself when bulking!

 

[tman55]

Thanks for the motivation bro. I was really about to quit the cutting these days because I was getting so light. But I'll keep at it. For me it's very easy to loose weight. The hard thing will be to gain 25 lbs after the summer. I sometimes get tired of force feeding myself when bulking!

you can do whatever you want to do with your body. too often i see people try to cut, then they find out it is hard and they stop. i see poeple trying to bulk and they eat so dirty that not only is it unhealthy for them, but they gain shit pounds.

i think to make goals and acheive them is the way to go. keeps it fun.

Luq, people always tell me i look bigger at 172 than i do at 190, i guess because of the definition.

 

[luquillo78]

you can do whatever you want to do with your body. too often i see people try to cut, then they find out it is hard and they stop. i see poeple trying to bulk and they eat so dirty that not only is it unhealthy for them, but they gain shit pounds.

i think to make goals and acheive them is the way to go. keeps it fun.

Luq, people always tell me i look bigger at 172 than i do at 190, i guess because of the definition.

You're right big man!

 

[luquillo78]

21 dic 06

Cardio

1 hr slow running/fast walking

 

[luquillo78]

22 dic 06

Legs

Squats:
Warmup (bar x 12 , 143 x 10 , 187 x 5)
275 x 5 (atg)
297 x 5 (box, below parallel)
297 x 4 (box, parallel)
231 x 7 (box, below parallel)

Squats felt heavy!

SLDL:
268 x 13 *PR*

Calves:
231 x 34
231 x 28
231 x 25
231 x 25

Leg curls:
170 x 12
170 x 12

Abs:
crunches, leg raises

It's being very hard to keep my #s while cutting. Specially on squats. I think that all the weight I put down comes from legs.

 

[Winter]

Good work Luq. Nice job on the PR

 

[luquillo78]

25 dec 06

Cardio

I managed to do some cardio after 2 days of bad eating/sleeping.

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26 dec 06

Back / Legs

Pullups:
bw x 11
bw x 10
bw x 9
bw x 8
bw x 8 (cg)
bw x 6 (cg)

Bent rows:
165 x 8
209 x 8
231 x 5

Seated rows:
200 x 9
230 x 7
240 x 6

Hack squats:
253 x 6
297 x 6

BB curl:
66 x 13
66 x 12
66 x 9

Bis were burnt after back work!

Abs.

Today I was feeling tired and weak, so I didn't do deads but as compound lift I did hack squats. I liked them a lot. I think I'll start doing them more often.

 

[Aztech]

i really feel the isolation when i do the hack squats...nice numbers

 

[Winter]

Good workout Luq. The only reason I stopped doing Hack Squats was because my knees started to really hurt when I started going heavy on them.

 

[AngryMuscles]

doesn't hack squat bother your knees at all?

 

[luquillo78]

doesn't hack squat bother your knees at all?

It doesn't bother my knees at all angry. Maybe because I didn't go too heavy.

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29 dic 06

Legs

Squats:
268 x 5
268 x 5
290 x 3 (-) couldn't get my 4 reps
224 x 9
224 x 9
224 x 8

As I couldn't do 290 x 4, which I've done many times before, I decided to do some more lighter sets.

Calves:
224 x 35
224 x 30
224 x 28

SLDL:
268 x 13

Today I was weak on squats. I think it's due to my weight loss. The strange thing is that I'm only weaker on squats. All other lifts stayed the same.

BW= 175 lbs

 

[Aztech]

that's a lot of calf raises..nearly a 100 reps

 

[luquillo78]

yes aczech, I usually work hight reps on calves.

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2 jan 06

Back

Deadlift:
275 x 8
319 x 5
363 x 5
418 x 5 *PR* (Deep breath after 4th rep and then did last one. Very tough set.)

Pullups:
bw x 11
bw x 8
bw x 7
bw x 7

Pulldowns:
150 x 10
150 x 9

Seated rows:
220 x 8
230 x 7
230 x 7

BB curls:
66 x 14
66 x 12
66 x 12
66 x 11

Abs

Today I felt tired and no motivation, but once at the gym, I managed to have a decent workout and even do a deadlift pr.

Shoulder is getting better. Little discomfort with pullups. I did some dips after workout and had no pain at all.

 

[Winter]

Great deadlifts Are you doing a touch-and-go or do you stop and re-grip after each rep on the last set of deads?

Good to hear that the shoulder is doing well - don't push yourself into doing chest just yet, be careful.

 

[Aztech]

i'm def got people to chase down on this deadlift business..hahah..good job..keep ahead of me by just a little

 

[luquillo78]

Great deadlifts Are you doing a touch-and-go or do you stop and re-grip after each rep on the last set of deads?

Good to hear that the shoulder is doing well - don't push yourself into doing chest just yet, be careful.

Last set of deads was touch and go on first 3 reps. 4th and 5th was with re-grip.
You're right about being careful. I want a full recovery before training chest again.

i'm def got people to chase down on this deadlift business..hahah..good job..keep ahead of me by just a little

It is motivating

 

[luquillo78]

5 jan 07

Legs
Squats:
Warmup (0 x 18 , 110 x 12 x 180 x 8)
224 x 10
246 x 9
268 x 7 (box)

Calves:
224 x 35
224 x 31
224 x 25
224 x 25

SLDL:
268 x 13 *PR*

Today I was very tired. Day was too hot and made it very hard to train.

 

[tman55]

nice one anyway

 

[Aztech]

nice straight leggers!!! whipping those hammies into shape