Luquillo workout journal

[luquillo78]

5 jan 05

Legs

Squat:
154 x 11
176 x 10
187 x 6
198 x 4
209 x 4 (did 1 rep more than last squat day)

Calves (standing raises):
165 x 30
165 x 28
165 x 24
165 x 22
Strech

Very good workout today. I went for more reps on squat, also on my last PR. Weahter really hot (almost 40ºC = 104ºF).

 

[tman55]

that is good progress.

 

[Winter]

(almost 40ºC = 104ºF).

Wow.

Nice lifting, by the way.

 

[luquillo78]

that is good progress.

Thanks. Squats are getting stronger every week. I hope it can help in some way to improve my other lifts, specially my bench.

Nice lifting, by the way.

Thanks winterlong

 

[tman55]

Thanks. Squats are getting stronger every week. I hope it can help in some way to improve my other lifts, specially my bench.



Thanks winterlong

i think you are on a mission. you will meet your goals.

 

[SteelSouth]

Keep it up bro, nice work.

 

[luquillo78]

9 jan 06

Weight: 169 lbs

Back/bis

Pullups:
bw x 10
bw x 9
bw x 7
bw x 7

Bent over row:
110 x 9
110 x 9
110 x 8

Deadlift:
220 x 8
264 x 5
286 x 4
286 x 3 (Today I went light on deadlift, heavy again next week)

Reverse Hypers:
bw+33 x 15
bw+33 x 15

DB curls:
55 x 13
55 x 11

Grip work (shrugs):
110 x 20
154 x 12
198 x 9

Today I felt a bit weak because it's too hot.

 

[tman55]

nice job.

 

[luquillo78]

nice job.

Thanks tman. I started doing bent over BB rows. I feel it very different than chest support row or cable row.

 

[tman55]

Thanks tman. I started doing bent over BB rows. I feel it very different than chest support row or cable row.

i noticed. imo those are very good exercise.

 

[Winter]

Update? =(

 

[luquillo78]

Took a week off.

19 jan 06

Weight: 170 lbs

Legs

Squat:
154 x 10
165 x 7
176 x 5
176 x 5

Calves:
154 x 31
154 x 26
154 x 25
154 x 25

Abs

I went light today after a week off.

 

[Winter]

Nice to see you're back. I thought you left us lol.

 

[luquillo78]

Nice to see you're back. I thought you left us lol.

I think I'll be updating my workout journal maybe once a week. The training/diet/forum was taking too much time from me.

 

[luquillo78]

23 jan 06

Weight: 170 lbs

Back/bis

Pullups:
bw x 10
bw x 9
bw x 4

BB row:
110 x 9
110 x 9
110 x 9

Deadlift:
220 x 8
264 x 6
286 x 4

Reverse Hypers:
bw+33 x 16
bw+33 x 15

DB Shrugs:
65 x 20
65 x 20

Hammer DB curl:
25 x 15
25 x 15

-----------------------------------------------------------------------

25 jan 06

Weight: 170 lbs

Chest/tris/delts

Incline BB bench press:
99 x 10
110 x 10
121 x 8
132 x 6
143 x 3

Flat bench press:
132 x 8
143 x 4
148 x 3

DB shoulder press:
38 x 8
38 x 8
38 x 7

Lateral raises:
22 x 11 reps
22 x 11

Weighted dips:
bw+11 x 10
bw+22 x 8
bw+33 x 5

Today I felt weak and went down on almost every #, but I think it's due to my week off. I know many say that after resting a week, you might feel stronger, but I think that happens when overtraining. For me it was the opposite.

 

[luquillo78]

27 jan 06

Legs

Squat:
154 x 10
165 x 7
176 x 5
187 x 4
198 x 2

Calves:
154 x 31
154 x 29
154 x 26
154 x 25

Abs

 

[adidamps2]

dont worry much about it..your numbers will jump back quick and more than likey shot past were they were last time in very little time...keep it man

 

[luquillo78]

dont worry much about it..your numbers will jump back quick and more than likey shot past were they were last time in very little time...keep it man

Thanks adida

 

[Winter]

Keep it up, you'll get your old strength back.

 

[luquillo78]

Keep it up, you'll get your old strength back.

Thanks- Today it was a better day.

30 jan 06

Weight: 170 lbs

Back/bis

Pullups:
bw x 10
bw x 9
bw x 6

BB row:
110 x 10
121 x 9
121 x 9

Deadlift:
220 x 9
264 x 6
286 x 4

Reverse Hypers:
33 x 16 reps
33 x 15

DB shrugs:
65 x 21
65 x 21

DB Hammer bicep curls:
25 x 14
25 x 14

Today I felt better than last back day. I did 1 more rep on pullups. Also 1 more rep on my 1st deadlift set. Added more weight to my BB row.