Luquillo workout journal

[Winter]

Does your gym have any HammerStrength chest presses? If you have those, try those maybe?

 

[AngryMuscles]

take care bro. shoulder problems are a major ass no no

 

[tman55]

Thanks guys. I appreciate your words.

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25 jan 07

Chest/lats

Pullups:
bw x 13
bw x 12
bw x 10
bw x 8
bw x 6

Dips:
bw x 10
bw x 14
25 x 10
35 x 7
35 x 7
40 x 7

Shoulder was ok on dips.

Flat bench:
70 x 6 Shoulder had little pain so stopped.

Skulls:
70 x 10
70 x 10
70 x 7

Shoulder press machine:
15 x 15
30 x 12
50 x 11
66 x 10

Shoulder was ok on this machine.

Weighted abs

Today I wanted to try flat bench but it seems I need some more time. Dips and shoulder press machine felt ok so I'm to stay with those.

just do what you can to work around it. it will get better if you let it.

 

[luquillo78]

@winter: what are hammer strengh machines?

@angry: I'll do!

@tman: yes I'll work around it and see.

 

[Winter]

Hamm Strength is a brandname of many great machines out there ranging from chest presses(incline and flat) to shoulder presses to tricep pushdowns. They have great machines.

I'm taking it that you don't have any at your gym and that's a shame because I think it could help you work around your shoulder problem to hit your chest a bit more.

 

[luquillo78]

Yes, there are machines at the gym, but not for chest. The one I used for shoulders is something like this.

 

[AngryMuscles]

oh those....yeah..those <<;

 

[luquillo78]

26 jan 2007

Legs

Squats:

Warmup
bar x 18
143 x 12
187 x 8
231 x 7
Working sets:
253 x 6
275 x 6
300 x 4
275 x 5 (box)
275 x 5 (box)

Leg extensions:
185 x 11 *PR*
185 x 10

Calves:
275 x 25 *PR*
275 x 21
275 x 20
275 x 20

SLDL:
268 x 12 *PR*

Today I was alone at the gym. I like to workout like that!
Finished my weight loss and started to throw in more food. And more food=PRs.

edit: corrected sldl number

 

[tman55]

26 jan 2007

Legs

Squats:

Warmup
bar x 18
143 x 12
187 x 8
231 x 7
Working sets:
253 x 6
275 x 6
300 x 4
275 x 5 (box)
275 x 5 (box)

Leg extensions:
185 x 11 *PR*
185 x 10

Calves:
275 x 25 *PR*
275 x 21
275 x 20
275 x 20

SLDL:
253 x 12 *PR*

Today I was alone at the gym. I like to workout like that!
Finished my weight loss and started to throw in more food. And more food=PRs.

Nice work on the PR's Luq.

 

[luquillo78]

Thanks bro.

Good news is that my shoulder is fine after working chest and delts on thursday. Cuff didn't get worse. Just sore muscles.

 

[tman55]

Thanks bro.

Good news is that my shoulder is fine after working chest and delts on thursday. Cuff didn't get worse. Just sore muscles.

that is good news. still use caution Luq.

 

[Winter]

Good workout and nice job on the PRs! Glad to hear the shoulder is feelin better, but like what T said, still be cautious.

 

[Aztech]

congrats on all the PR's!!!

Luq, Luq, he's our man!

 

[luquillo78]

Thanks Tman, winter, aczech!

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28 jan 07

Cardio
Today I did 1 hr footing

 

[Winter]

Footing? Do you mean walking?

 

[luquillo78]

Footing? Do you mean walking?

Yes, isn't any specific name for fast walking?

 

[AngryMuscles]

brisk walking?

 

[Winter]

Yes, isn't any specific name for fast walking?

Power-walking is generally used as a synonym for "fast walking."

 

[Aztech]

"You must spread some Reputation around before giving it to luquillo78 again."

there's something about the matching black and the curves of that ass...damn!

 

[luquillo78]

Nice av aczech!

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

29 jan 07

Back

Deadlift:
231 x 10
275 x 5
319 x 5
363 x 5
420 x 5

Bent rows:
187 x 10
210 x 9
210 x 8

Pullups:
bw x 10
bw x 9
bw x 8
bw x 7

BB curls:
70 x 10
70 x 9
70 x 8
70 x 8

Abs:
22 x 20 reps
22 x 15
22 x 11
22 x 10

Shoulder press machine:
15 x 15 reps
30 x 10
65 x 5

Did some light shoulder work at the end. It seems light work helps my recovery. Shoulder was ok during workout.