Luquillo workout journal

[tman55]

i see progress already. good work.

 

[luquillo78]

1 Feb 06

Weight: 170 lbs

Chest/delts/tris

Incline Bench:
99 x 10
110 x 10
121 x 9
132 x 6
143 x 5

Flat Bench:
132 x 8
143 x 5

DB shoulder press:
41 x 7
41 x 6

Lateral raises:
25 x 10
25 x 9

Weighted dips:
bw+11 x 10
bw+22 x 7
bw+33 x 6

Today I had a good workout.

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

3 Feb 06

Legs

Squat:
154 x 10
165 x 8
176 x 6
187 x 4

Calves:
154 x 33
154 x 30
154 x 27
154 x 26

Abs

 

[luquillo78]

7 feb 06

Weight: 170 lbs

Back/bis

Pullups (narrow grip):
bw x 10
bw x 10
bw x 7

BB row:
110 x 10
121 x 10

Deadlift:
220 x 9
264 x 6
286 x 4
308 x 2
330 x 1
341 x 1 ** PR ** (failed last time and pulled it today)

Hammer bicep curl:
25 x 17 reps
25 x 14

Very good workout. I got a deadlift PR!

 

[Winter]

Nice lifting!

Nice PR too.

 

[luquillo78]

Nice lifting!

Nice PR too.

Thanks Winterlong!

 

[tman55]

nice lifting bro.

 

[luquillo78]

nice lifting bro.

Thanks tman.

 

[adidamps2]

gongrats on the DEAD PR luquillo...nice simple back work too. keep it man.

 

[luquillo78]

gongrats on the DEAD PR luquillo...nice simple back work too. keep it man.

Thanks adida!

Yes, I like to keep my workouts as simple as I can.

 

[luquillo78]

8 feb 06

weight: 171 lbs

Chest/delts/tris

Incline bench:
110 x 11
121 x 9
132 x 7
143 x 5

Flat bench:
132 x 7
143 x 5

DB shoulder press:
41 x 8
41 x 7

Lateral raises:
25 x 10
25 x 10

Weighted dips:
bw+11 x 10
bw+22 x 8
bw+33 x 6

Today I had a good workout. Progress on chest comes very very slow. As I said many times, it's my worst body part.


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

10 feb 06

Legs

Squats:
154 x 10
165 x 9
176 x 6
187 x 5
198 x 3
209 x 2
220 x 2 (didn't feel it that heavy. I think I'll add weight next week)

Calves:
165 x 30
165 x 27
165 x 22
165 x 22

Abs

Good day. Today I did more sets of squats. I felt strong.

 

[adidamps2]

nice work outs Luquillo..i feel ya on the chest too..mine moves kinda slow..as odes my deads..the only things that seem to move fast for me is squats and arms.

 

[Winter]

My squats never go up. If you, me and adidamps were one person, we'd be unstopable. We would be breaking PRs every week.

Spreaking of PRs, adidamps, you were supposed to start a trend.

 

[luquillo78]

nice work outs Luquillo..i feel ya on the chest too..mine moves kinda slow..as odes my deads..the only things that seem to move fast for me is squats and arms.

Thanks adida.
Yes, I noticed you're having a great progress on squats. Congrats.

My squats never go up. .

Anyway, your squat #s are pretty good (at least bigger than mine! )

Also good for the pics winter!

 

[luquillo78]

13 feb 06

Weight: 171 lbs

Back/bis

Pullups (narrow grip):
bw x 11
bw x 10
bw x 7

BB row:
121 x 10
132 x 8

Deadlift:
I did the warm up but couldn't do the workout. I was not recovered from my last week PR.

Reverse Hypers:
bw+33 x 17
bw+33 x 16

Bicep curl:
30 x 11
30 x 9

Except for deads, it was a good workout.

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

14 feb 06

Chest/delts/tris

Incline bench:
110 x 11
121 x 8
132 x 6
143 x 4
** did about 1 rep less than last week. I guess it's because I was now going to the chest. **

Flat bench:
132 x 6
143 x 3

** The same as with incline, I did less reps. I was going to the chest now. **

DB shoulder press:
41 x 7
41 x 6

Lateral raises:
25 x 11
25 x 10

Weighted dips:
bw+11 x 9
bw+22 x 8
bw+33 x 6

Today I had a real bad workout. Went back on reps. I guess that on incline and flat bench it was becuase I was now touching the chest with the bar. I'll try to bench this way from now on.
On other excercises also went back... maybe it was too hot. I felt weak.

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

16 feb 06

Legs

Squat:
165 x 10
176 x 9
187 x 6
198 x 5
209 x 4
220 x 3
231 x 2 ** PR **

Calves:
176 x 30
176 x 27
176 x 24
176 x 23
198 x 16
198 x 16

Today I had a really good workout. It seems that my squat is the only thing that is coming up.

 

[tman55]

love pr's. keep working bro.

 

[adidamps2]

nice squat PR bro! keep at it. and dont worry everyone stagnates lil, you'll move past it shortly.

 

[SteelSouth]

Nice PR, keep it up bro!!!

 

[Winter]

Ahhh. The trend of PRs are coming back! All thanks to Tman LOL. Good job man, keep it up!

 

[luquillo78]

Thanks for replies!

 

[luquillo78]

20 feb 06

Weight: 172 lbs

Back/bis

Pullups (narrow grip):
bw x 12
bw x 10
bw x 7

Deadlift:
264 x 6
286 x 4
308 x 3
330 x 1 (wanted to do 2 reps but I'd loose grip)
341 x 1 (felt heavy but easier than last time, which was my PR)

BB row:
121 x 10
132 x 9

Reverse hypers:
bw+33 x 17
bw+33 x 17

Bicep DB hammer curl:
30 x 14
30 x 12

Today I had a good day even weather was too hot. I can't wait for the winter.