Luquillo workout journal

[adidamps2]

thanks adida!

Most of those things I have no idea what they are. Maybe because I don't know the translation.
What I can easyly get in the supermarket are:
- almonds, nuts, peanuts
- soy, olive, sunflower, corn and canola oils

IMO almonds are staple food for healthy fats and a good source of fiber and vitamins/minerals.

i am not a fan of peanuts, but i know how a lot of people like them and that they provide a good surce of fat.

i would not use soy, but that again that is a persoanl preference. i would go with the olive oil and see if they have Safflower oil available for you in the store.

hey Luq is your milk in the store pasterized (super high heated to kill bacteria) or is it considered "raw" straight from cow to self with little to no processing?

 

[luquillo78]

hey Luq is your milk in the store pasterized (super high heated to kill bacteria) or is it considered "raw" straight from cow to self with little to no processing?

yes milk here is pasterized adida.
Thanks for the pics. Yeah know I know the "avacodo". I thought it was not healthy fats. Coconut I know, but it's not common. They come from tropical countries as brazil.

 

[adidamps2]

yes milk here is pasterized adida.
Thanks for the pics. Yeah know I know the "avacodo". I thought it was not healthy fats. Coconut I know, but it's not common. They come from tropical countries as brazil.

avacado is filled full of healthy fats.
a typical whole avacado can yield close to 25g fat 14g carb 14g fiber and around 5g protien.

too bad the milk is pasterized. i would love to get a hold of some good "raw" milk.

Coconut is filled full of saterated fat, however it does not act like saterated fat. it ACTS more like carbs in the human body. and used before carbs for energy. if you can't get coconuts, you might be able to find MCT oil or coconut oil and still get the same results out of it. you just won't be able to eat the tasty coconut meat.

if ya want to read up on it this is a good discription of it usefullness and mechanics of how it works in the body.
http://www.pdrhealth.com/drug_info/nmdrugprofiles/nutsupdrugs/med_0172.shtml

 

[luquillo78]

Very interesting reading adida. Thanks very much.

 

[adidamps2]

no problem Luq
what ever i can to help.

 

[luquillo78]

29 mar 07

Chest/shoulders/lats

Pullups:
bw x 16
35 x 6 *PR*

Dips:
35 x 9
45 x 8
55 x 8
65 x 7
70 x 6 *PR*

Shoulder press machine:
170 x 8
185 x 6
200 x 6
215 x 6 *PR*

Lateral raises:
25 x 15 reps
25 x 15

Skulls:
70 x 14
81 x 10
92 x 5

Today I felt very strong. Maybe because I raised the cals of my diet. It feels great! Let's see if tomorrow I can get some progress on squats!

 

[adidamps2]

nice job Luq congrats on the PR's too

 

[Aztech]

Pr's all around today..nice work

i better get a pr on my squat today just to keep the pace.

 

[Winter]

Awesome PRs bro!

 

[AngryMuscles]

nothing like a good chest pump

 

[luquillo78]

Thanks guys!

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31 mar 07

Legs

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

SLDL:
290 x 10
312 x 7 *PR*

Calves:
300 x 27 *PR*
300 x 23
300 x 21
300 x 19

Leg extensions:
200 x 12
200 x 9

Finally did 320 x 3 which was my best # for 3 reps in december. I'm fried now. Tomorrow I'll be pretty sore!

 

[adidamps2]

wow Luq PR's every were now huh?
good job.

 

[Senri]

do you do low bar squats or high bar squats? is it narrow stance or wide stance your squatting style?

 

[luquillo78]

thanks adida!

@senri: hight bar, medium stance, atg

 

[Winter]

Great leg workout Luq!

 

[AngryMuscles]

very strong.

 

[tman55]

Thanks guys!

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31 mar 07

Legs

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

SLDL:
290 x 10
312 x 7 *PR*

Calves:
300 x 27 *PR*
300 x 23
300 x 21
300 x 19

Leg extensions:
200 x 12
200 x 9

Finally did 320 x 3 which was my best # for 3 reps in december. I'm fried now. Tomorrow I'll be pretty sore!

Nice work. You go deep on those and that is pretty heavy. good work.

 

[Aztech]

Thanks guys!

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

31 mar 07

Legs

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

SLDL:
290 x 10
312 x 7 *PR*

Calves:
300 x 27 *PR*
300 x 23
300 x 21
300 x 19

Leg extensions:
200 x 12
200 x 9

Finally did 320 x 3 which was my best # for 3 reps in december. I'm fried now. Tomorrow I'll be pretty sore!

Nice work luq, very nice. Lots of volume on those cavles

 

[AngryMuscles]

275 is heavy alredy

 

[luquillo78]

Thanks winter, angry, T and Acz!

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

3 apr 07

Back

Light deads: (standing on 2 plates, about 4 inches hight)
224 x 10
268 x 10
312 x 8
356 x 7

Bent rows:
224 x 7
246 x 5
257 x 4

Pullups: (Full arm ext on these.)
35 x 6
35 x 6
35 x 6
40 x 4 *PR*

Seated row:
220 x 7
230 x 7

Shoulder press machine:
185 x 6
200 x 7
215 x 6 *PR*

BB curls:
81 x 11 *PR*
81 x 10
81 x 8

Abs

After a resting weekend and plenty of food, I was very lazy today and was unmotivated to go to the gym. Once there, workout was good.