Luquillo workout journal

[adidamps2]

nice pulls Luq, and i prefer no prefernce on resest or touch-n-go, depending on the set and wt i may do a lil bit of both on a set or change from set to set.

 

[luquillo78]

Thanks winter, angry and adida.

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8 mar 07

Chest/shoulders/lats

Pullups:
bw x 16 *PR*
bw x 10

Dips:
30 x 9
40 x 8
50 x 7
60 x 7
65 x 7
70 x 5
80 x 5 *PR* (1st 4 sets were warmups)

Shoulder press machine:
125 x 11
140 x 9
155 x 5
170 x 5

Lateral raises:
20 x 16 reps
20 x 15

Skulls:
70 x 12 *PR*
70 x 12

Today I felt very strong. Dips are my principal chest excercise since they don't hurt my shoulder. So my goal is to progress on them until my shoulder gets healed and I can do bench again. I tried some pushups on sunday and they hurt.

 

[Winter]

Good work & grats on the PR!

 

[Aztech]

good fucking work on the pull-ups bro...you're getting to be a beast. Glad to see this shoulder is getting in shape

 

[luquillo78]

Thanks winter and aczech.

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9 mar 07

Legs

Squats:
187 x 8
231 x 6
253 x 5
275 x 5
300 x 5
308 x 3

Box squats:
275 x 6
286 x 5

SLDL:
280 x 12

Calves:
300 x 26
300 x 22
300 x 19
300 x 18

Leg extensions:
200 x 11
200 x 10

I felt strong today. And again I can't walk straight now. I'll be sore the whole weekend

 

[AngryMuscles]

a word on calf workouts:

don't fuck with it. i did and ended up so sore i had to leave work for 3 days

 

[luquillo78]

It's funny I don't even get any soreness on calves.

 

[Winter]

Nice leg workout Luq

 

[SteelSouth]

Nice job luq, how's the shoulder coming along???

 

[luquillo78]

Thanks winter and jt.
jt, shoulder is getting better, but very slowly.

 

[tman55]

Thanks winter and aczech.

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9 mar 07

Legs

Squats:
187 x 8
231 x 6
253 x 5
275 x 5
300 x 5
308 x 3

Box squats:
275 x 6
286 x 5

SLDL:
280 x 12

Calves:
300 x 26
300 x 22
300 x 19
300 x 18

Leg extensions:
200 x 11
200 x 10

I felt strong today. And again I can't walk straight now. I'll be sore the whole weekend

nice work as always Luq!

 

[luquillo78]

Thanks T.

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12 mar 07

Back

Deadlift:
231 x 10
275 x 6
319 x 5
363 x 5
420 x 5

Pullups:
bw x 14
bw x 10
bw x 8
bw x 8

Seated row:
220 x 7
230 x 7

BB curls:
70 x 14
81 x 9 *PR*
81 x 8

Shoulder press machine:
110 x 10
125 x 10
140 x 9
155 x 7
170 x 6

Abs

Finally got to 230 x 7 on seated rows. That was what I was doing before cutting bf on dec.

 

[Aztech]

nice work on the deads...no more gas in the tank for another set at a heavier weight?

 

[Winter]

Nice workout Luq

 

[luquillo78]

Thanks winter.

@aczech: Yes, I could've done a single 470 but I wanted to keep something for the rest of the workout.

 

[Aztech]

Thanks winter.

@aczech: Yes, I could've done a single 470 but I wanted to keep something for the rest of the workout.

i hear ya bro, i usually have a 5 minute breather outside after a full deadlifting session

 

[tman55]

strong work Luq

 

[AngryMuscles]

i can see luq going into meets

 

[tiotre]

High dips, Bro, nice. Good poundage on the squats. My row will be like that someday!

 

[tiotre]

*Dude, we're going to have to have some kind of AV trading session cause yours are killing me. I'm gonna post some up for you later since you hooked me up before!

* Oh yeah, and nice BW pullups; I hate doing those. I think I only do 3.