Luquillo workout journal
- Thread starter luquillo78
- Start date
luquillo78
New member
tman55 said:
Thanks tman!
luquillo78
New member
Winterlong said:
adidamps2 said:
mister69 said:
Thanks winter, adida and mister69 for replies!
luquillo78
New member
22 feb 06
Weight: 172 lbs
Chest/delts/tris
Incline: (corrected numbers, added the bar weight!)
143 x 11
154 x 6
165 x 4
165 x 3
165 x 3 (still correcting my form. #s went a little back again but form was good)
Flat bench: (corrected numbers)
165 x 4
165 x 4
Standing BB militar press: (corrected #s, added bar weight)
77 x 6
77 x 6
77 x 6
77 x 6 (first time I did these, going heavier next week)
Lateral DB raises:
32 x 11
32 x 11
Weighted dips:
bw+11 x 10
bw+22 x 8
bw+33 x 6
-------------------------------------------------------
23 feb 06
Legs (Corrected all #s, added bar weight)
Squat:
202 x 9
213 x 7
224x 5
235 x 4
246 x 3
257 x 3 ** PR ** (1 more rep than last week)
Calves:
224 x 22
224 x 21
224 x 20
224 x 19
Good day. Squats are still having good progress. Also do calves. I'm starting to see some more size there.
-------------------------------------------------------------
27 feb 05
Weight: 172 lbs
Back/bis (Corrected all #s, added bar weight!)
Pullups:
bw x 12
bw x 11
bw x 7
Deadlift:
290 x 7
312 x 5
334 x 3
356 x 1 (Going to do 367 next week again, not today.)
BB row:
158 x 10
158 x 9
Reverse hypers:
bw+33 x 18
bw+33 x 18
Bicep hammer curl:
36 x 14 reps
36 x 12
Good day. Did more reps on some excersices.
I have this question, maybe a stupid one, but do you count the weight of the bar when writing down the weights? I don't
Weight: 172 lbs
Chest/delts/tris
Incline: (corrected numbers, added the bar weight!)
143 x 11
154 x 6
165 x 4
165 x 3
165 x 3 (still correcting my form. #s went a little back again but form was good)
Flat bench: (corrected numbers)
165 x 4
165 x 4
Standing BB militar press: (corrected #s, added bar weight)
77 x 6
77 x 6
77 x 6
77 x 6 (first time I did these, going heavier next week)
Lateral DB raises:
32 x 11
32 x 11
Weighted dips:
bw+11 x 10
bw+22 x 8
bw+33 x 6
-------------------------------------------------------
23 feb 06
Legs (Corrected all #s, added bar weight)
Squat:
202 x 9
213 x 7
224x 5
235 x 4
246 x 3
257 x 3 ** PR ** (1 more rep than last week)
Calves:
224 x 22
224 x 21
224 x 20
224 x 19
Good day. Squats are still having good progress. Also do calves. I'm starting to see some more size there.
-------------------------------------------------------------
27 feb 05
Weight: 172 lbs
Back/bis (Corrected all #s, added bar weight!)
Pullups:
bw x 12
bw x 11
bw x 7
Deadlift:
290 x 7
312 x 5
334 x 3
356 x 1 (Going to do 367 next week again, not today.)
BB row:
158 x 10
158 x 9
Reverse hypers:
bw+33 x 18
bw+33 x 18
Bicep hammer curl:
36 x 14 reps
36 x 12
Good day. Did more reps on some excersices.
I have this question, maybe a stupid one, but do you count the weight of the bar when writing down the weights? I don't
Last edited:
luquillo78
New member
WOW, so I'm lifting some more weight!! That was the best words I heard lately! thanks!
luquillo78
New member
So I added the bar weight to all my last 3 days. I guess I made all PRs! 
looking good Luquillo..and now your NUMBERS even look better. the only wt i dont add to my lifts is the sled to the legpress, and thats cause i dont know how much it wieghts. wow. i'm starting to feel left behind on deads. you and Winter are killing my deads. oh well i will catch up eventually. (hopefully you 2 hit a platue soon..lol) and congrats on the PR on squats
luquillo78
New member
Don't worry adida, I envy your bench.
SteelSouth
New member
DL numbers are lookin' good bro. Keep it up!!
luquillo78
New member
Thanks JT!
luquillo78
New member
01 mar 06
Chest/tris/delts
Incline:
128 x 11
139 x 6
150 x 4
150 x 4
139 x 6
139 x 6
Standing militar press:
62 x 9
62 x 8
73 x 5
73 x 5
This excercise was very painfull for my back. I think I'm going to return doing sit shoulder press.
Lateral raises:
26 x 11
26 x 12
Dips:
bw x 7
bw+11 x 10
bw+22 x 9
bw+33 x 6
This was a good workout.
--------------------------------------------------------
2 mar 06
Legs
Squats:
197 x 9
205 x 7
216 x 6
227 x 4
238 x 4
249 x 3
Calves:
216 x 27
216 x 24
216 x 22
216 x 21
Today I had a good workout. I did more reps on both squats and calves.
Chest/tris/delts
Incline:
128 x 11
139 x 6
150 x 4
150 x 4
139 x 6
139 x 6
Standing militar press:
62 x 9
62 x 8
73 x 5
73 x 5
This excercise was very painfull for my back. I think I'm going to return doing sit shoulder press.
Lateral raises:
26 x 11
26 x 12
Dips:
bw x 7
bw+11 x 10
bw+22 x 9
bw+33 x 6
This was a good workout.
--------------------------------------------------------
2 mar 06
Legs
Squats:
197 x 9
205 x 7
216 x 6
227 x 4
238 x 4
249 x 3
Calves:
216 x 27
216 x 24
216 x 22
216 x 21
Today I had a good workout. I did more reps on both squats and calves.
luquillo78
New member
6 mar 06
Back/bis
Pullups (narrow grip):
bw x 12
bw x 11
bw x 7
bw x 5
BB row:
154 x 10
154 x 9
Reverse hypers:
bw+33 x 18
bw+55 x 12
DB hammer curl:
30 x 14
30 x 12
Today I didn't deadlift. I'm going to let my low back recover for next week.
---------------------------------------------------------------
8 mar 06
Chest/delts/tris
Incline:
128 x 11
139 x 6
150 x 4
150 x 4
139 x 7
139 x 6
BB militar press:
62 x 10
62 x 9
73 x 6
73 x 6
Lateral raises:
26 x 12
26 x 11
26 x 9
Weighted dips:
bw x 7
bw+11 x 10
bw+22 x 8
bw+33 x 6
-------------------------------------------------------------
9 mar 06
Legs
Squat:
194 x 9
205 x 8
216 x 6
227 x 4
238 x 4
Calves:
216 x 27
216 x 24
216 x 22
216 x 21
I missed my 249 lbs squat because I felt really heavy the 238 lbs. I've been having great progress on my last squat days but today I felt a little weak. Anyway, my form was very good, going very deep.
Back/bis
Pullups (narrow grip):
bw x 12
bw x 11
bw x 7
bw x 5
BB row:
154 x 10
154 x 9
Reverse hypers:
bw+33 x 18
bw+55 x 12
DB hammer curl:
30 x 14
30 x 12
Today I didn't deadlift. I'm going to let my low back recover for next week.
---------------------------------------------------------------
8 mar 06
Chest/delts/tris
Incline:
128 x 11
139 x 6
150 x 4
150 x 4
139 x 7
139 x 6
BB militar press:
62 x 10
62 x 9
73 x 6
73 x 6
Lateral raises:
26 x 12
26 x 11
26 x 9
Weighted dips:
bw x 7
bw+11 x 10
bw+22 x 8
bw+33 x 6
-------------------------------------------------------------
9 mar 06
Legs
Squat:
194 x 9
205 x 8
216 x 6
227 x 4
238 x 4
Calves:
216 x 27
216 x 24
216 x 22
216 x 21
I missed my 249 lbs squat because I felt really heavy the 238 lbs. I've been having great progress on my last squat days but today I felt a little weak. Anyway, my form was very good, going very deep.
