Luquillo workout journal
- Thread starter luquillo78
- Start date
luquillo78
New member
13 mar 06
Weight: 172 lbs
Back/bis
Pullups (narrow grip):
bw x 12
bw x 11
bw x 7
bw x 6
Deadlift:
286 x 7
308 x 5
330 x 3
352 x 1
363 x 1
DB row:
60 x 15
60 x 14
Reverse hypers:
bw+55 x 13
bw+55 x 13 (Felt sick after these. Had to rest 5 min before continue.)
DB hammer curl:
30 x 14 (just 1 set because I was too exhausted)
Deads felt good. When I started I felt the weights very heavy and thought I wouldn't be able to pull the 363 but finally I did it.
Weight: 172 lbs
Back/bis
Pullups (narrow grip):
bw x 12
bw x 11
bw x 7
bw x 6
Deadlift:
286 x 7
308 x 5
330 x 3
352 x 1
363 x 1
DB row:
60 x 15
60 x 14
Reverse hypers:
bw+55 x 13
bw+55 x 13 (Felt sick after these. Had to rest 5 min before continue.)
DB hammer curl:
30 x 14 (just 1 set because I was too exhausted)
Deads felt good. When I started I felt the weights very heavy and thought I wouldn't be able to pull the 363 but finally I did it.
luquillo78
New member
adidamps2 said:
Winterlong said:
Thanks- lower back and traps are really sore today.
AngryMuscles
New member
approved!!!
can you suggest anything if a gym doens't have reverse hyper machines
can you suggest anything if a gym doens't have reverse hyper machines
luquillo78
New member
thanks for replies adida, winter, tman and angry!
I don't if you can call it machine what I use... it's just a bench where you lie face down and your feet get hooked so you don't fall head down. I add weight by using a bar behind my neck.
I found reverse to be a great excersice for hams, butt and lower back.
AngryMuscles said:
I don't if you can call it machine what I use... it's just a bench where you lie face down and your feet get hooked so you don't fall head down. I add weight by using a bar behind my neck.
I found reverse to be a great excersice for hams, butt and lower back.
SteelSouth
New member
DL numbers lookin' good luquillo.
luquillo78
New member
15 mar 06
Weight: 171 lbs
Chest/delts/tris:
Bench:
137 x 7
147 x 5
158 x 4
158 x 4 (assisted)
Weighted dips:
bw x 8
bw+11 x 10
bw+22 x 9
bw+33 x 6
bw+33 x 5
Militar press:
88 x 5
88 x 5
88 x 4
I'm always angry after my chest days because my #s are so poor! I don't know what's my problem with chest. Maybe arms too long, I don't know. Back and legs progress in size and strengh but chest doesn't.
Weight: 171 lbs
Chest/delts/tris:
Bench:
137 x 7
147 x 5
158 x 4
158 x 4 (assisted)
Weighted dips:
bw x 8
bw+11 x 10
bw+22 x 9
bw+33 x 6
bw+33 x 5
Militar press:
88 x 5
88 x 5
88 x 4
I'm always angry after my chest days because my #s are so poor! I don't know what's my problem with chest. Maybe arms too long, I don't know. Back and legs progress in size and strengh but chest doesn't.
luquillo78
New member
@winter - I get stuck at the middle of the lift.
@adida - What's CGBP? No, I'm not doing reverse grip. Would that help?
Thanks for helping!
@adida - What's CGBP? No, I'm not doing reverse grip. Would that help?
Thanks for helping!
CGBP= close grip bench press
** keeps hands next to the smooth area but not in it, bring wt down towards sternum area stopping 4-6 inches before it touches**
i due all my rev grip bench in the power rack, keeping the same grip as a reg bench press. i bring the bar down all but 6-8inches away from my chest/sternum.
i believe that both of those movements have helped my bench move a long nicely.
** keeps hands next to the smooth area but not in it, bring wt down towards sternum area stopping 4-6 inches before it touches**
i due all my rev grip bench in the power rack, keeping the same grip as a reg bench press. i bring the bar down all but 6-8inches away from my chest/sternum.
i believe that both of those movements have helped my bench move a long nicely.
SteelSouth
New member
Where are you gripping the bar? If your bar is like the ones we use, it should have a ring on each side where you would normally place your hands. I like to place my ring fingers on the rings, but that can vary depending on your shoulder width. Basically, when you bring the bar down and it touches your chest, you want your forearms to be perpendicluar with the bar, not pointed in or out. It's kinda tough to explain, you need to feel it all in your chest, and not triceps. Does that make sense? lol
luquillo78
New member
JT190 said:
Yes, my grip is as you say.
I understood what you said about forearms being perpendicular. I'll pay attention to that next time I bench. Thanks a lot for the advices.
I tried different elbow positions. Out, in, but it didn't make much difference to my strengh. I feel more comfortable with elbows not so open.
The thing is that after chest days, my pecs are very very sore. I know it doesn't indicate anything, but at least I know I worked them. So I guess that at least the problem is not that I'm not working them.
I'm thinking that maybe the problem is that I've been benching for a long time before without coming all the way down (not touching chest).
Last edited:
SteelSouth
New member
luquillo78 said:
Yeah, I bet that's it. Those last 2-4 inches basically haven't been worked and they're just now learning to push the weight up. Just keep at it, you'll get stronger.
luquillo78
New member
17 mar 06
Weight: 172 lbs
Legs
Squat:
209 x 8
231 x 5
242 x 3
254 x 2 ** PR **
209 x 7
Calves:
231 x 27
231 x 20
231 x 19
231 x 18
209 x 18
Weighted abs
Squats felt good today, going all the way down as usual. I decided to add a little more weight and go for a PR. I did those 2 reps and didn't feel them that heavy but I think I couldn't have made another one.
Weight: 172 lbs
Legs
Squat:
209 x 8
231 x 5
242 x 3
254 x 2 ** PR **
209 x 7
Calves:
231 x 27
231 x 20
231 x 19
231 x 18
209 x 18
Weighted abs
Squats felt good today, going all the way down as usual. I decided to add a little more weight and go for a PR. I did those 2 reps and didn't feel them that heavy but I think I couldn't have made another one.
