Luquillo workout journal

[luquillo78]

Thanks t, angry and tiotre.

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

15 feb 07

Legs

Squats:
187 x 8
231 x 6
253 x 5
275 x 5
300 x 5
320 x 2

Box squats:
286 x 6 *PR*

SLDL:
280 x 10
290 x 10 *PR*

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

Leg extensions:
200 x 12
200 x 11

Squats are moving up again. I'm finally getting my #s to where they were before cutting.

 

[Aztech]

nice work bro. Ever think about tossing some leg presses in there?

 

[luquillo78]

I really don't like leg press, but maybe I can give it a try.

 

[Winter]

Good leg session Luq

 

[AngryMuscles]

strong squats.

 

[luquillo78]

Thanks winter and angry.

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

16 mar j07

Chest/shoulder/lats:
Pullups:
bw x 10
bw x 10
30 x 5

Dips:
30 x 9
40 x 8
50 x 7
65 x 7
70 x 6
80 x 5

Shoulder press machine:
140 x 10
155 x 8
170 x 7
185 x 5
200 x 5

Lateral raises:
25 x 15
25 x 15

Skulls:
81 x 9
81 x 9
81 x 8

Felt strong today. Shoulder very well on dips and shoulder press.

 

[AngryMuscles]

workout is simple. should be that way ya know. I mean, i once went to gym and till I finish, the guys there are not even half way through their millions of set. i'm not judging them..they are bigger than me..but my god

 

[tiotre]

Thanks winter and angry.

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

Felt strong today. Shoulder very well on dips and shoulder press

Usually have shoulder issues?
I like workin shoulders for the look, but damn it takes forever to get them decent looking.; and they hurt like a son of a bith!

 

[luquillo78]

Usually have shoulder issues?
I like workin shoulders for the look, but damn it takes forever to get them decent looking.; and they hurt like a son of a bith!

tiotre, I hurt my left shoulder about 4 or 5 months ago. I got a tendonitis and once you get one of these it's very diffiucult to heal. Sometimes surgery is needed.

 

[luquillo78]

workout is simple. should be that way ya know. I mean, i once went to gym and till I finish, the guys there are not even half way through their millions of set. i'm not judging them..they are bigger than me..but my god

you're rights angry.

 

[tiotre]

tiotre, I hurt my left shoulder about 4 or 5 months ago. I got a tendonitis and once you get one of these it's very diffiucult to heal. Sometimes surgery is needed.

I see. What's the diagnosis so far, you need surgery or are you just easing it back into the normal day-to-day grind?
I'm surprised you're able to do so much with that kind of problem. Props for being a badass MoFo!

 

[Aztech]

luq is a monstar

 

[luquillo78]

haha! the thing is that I don't have any pain when doing dips or shoulder press at the moment. When I got hurt, at the begining I couldn't do any pushing excersise and stayed about 2 months without training chest. Then started slowly, avoiding movements that made pain. I'll give it time. I know tendonitis can heal if you don't force them, and pain is the indicator if you're forcing it.

 

[luquillo78]

19 mar 07

Back

Bent rows:
202 x 9
224 x 7
235 x 6
246 x 5 *PR*

Pullups:
25 x 8 *PR*
25 x 6
25 x 6
bw x 10

Seated rows:
220 x 7
240 x 5

BB curls:
81 x 10
81 x 9
81 x 9

Shoulder press machine:
155 x 10
170 x 8
185 x 5
200 x 5

Abs

Today I didn't pull deads due to sciatic nerve pain I got on last leg workout. I think that during squats I compressed my nerve.

 

[tiotre]

Nice shoulder press and good rows.

 

[Aztech]

nice work on the rowing...it seems to be getting heavier

 

[AngryMuscles]

wow on the rows

 

[luquillo78]

Thanks guys.

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

23 mar 07

Legs

Squats:
180 x 10
202 x 8
224 x 8
246 x 10
268 x 6
290 x 4

Calves:
290 x 26
290 x 23
290 x 20
290 x 20

SLDL:
224 x 10
290 x 10

That's it. Was very tired and kept it short.

 

[luquillo78]

26 mar 07

Back

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

Bent rows:
231 x 7
253 x 5 *PR*
264 x 4 *PR*

Pullups:
20 x 9
35 x 5
35 x 5

BB curls:
81 x 10
81 x 10
81 x 9

Shoulder press machine:
155 x 10
170 x 9
185 x 6
200 x 6 *PR*
215 x 5 *PR*

Weighted Abs

Finally I'm seeing some progress, but I'm having a hard time gaining weight. I get very tired of forcefeeding!
I'm eating about 300 gr prot a day, and I'm thinking about adding healthy fats calories. Any idea?

 

[Aztech]

drink olive oil. use it make vegtables. i use Promise butter...it has omega 3's in it, i think. Nice work on the deadlifting bro and even a better job on the rows. They start to feel good when you get the heavy weight in there.