Luquillo workout journal

[luquillo78]

good job on the pr. very nice bro.

thanks tman!

 

[adidamps2]

nice work Luquillo. short leg session.

 

[luquillo78]

nice work Luquillo. short leg session.

Yes adida, I've been having great results with this very short leg sessions. But consider that I'm only writing down my workout sets, not the warm ups. With warm ups I'm doing about 10 sets squats.

 

[adidamps2]

wow! ok thats not as short as i figured then. lol. nice wor still.

 

[luquillo78]

20 mar 06

Weight: 172 lbs

Back/bis

Deadlift:
312 x 5
334 x 3
356 x 1 (easy for 1 rep but not enough for 2 reps I think, didn't try)
367 x 1
378 x 1 **PR** (oh shit it felt heavy)

Pullups:
bw x 9
bw+11 x 6 (started adding weight to my pullups)
bw+11 x 5
bw+11 x 4

DB row:
60 x 15
60 x 14

Reverse hypers:
bw+55 x 13
bw+55 x 13

BB militar press:
88 x 7
100 x 6
100 x 5
I started doing some delts on back day.

Run out of fuel. Not enough energy for bicep curls. Anyway, they got hit big from pullups and rows.

Today I felt strong and plenty of energy. I made a dead PR!!

 

[tman55]

20 mar 06

Weight: 172 lbs

Back/bis

Deadlift:
312 x 5
334 x 3
356 x 1 (easy for 1 rep but not enough for 2 reps I think, didn't try)
367 x 1
378 x 1 **PR** (oh shit it felt heavy)

Pullups:
bw x 9
bw+11 x 6 (started adding weight to my pullups)
bw+11 x 5
bw+11 x 4

DB row:
60 x 15
60 x 14

Reverse hypers:
bw+55 x 13
bw+55 x 13

BB militar press:
88 x 7
100 x 6
100 x 5
I started doing some delts on back day.

Run out of fuel. Not enough energy for bicep curls. Anyway, they got hit big from pullups and rows.

Today I felt strong and plenty of energy. I made a dead PR!!

very nice pr brother!

i have a question. how come your (dl for example) numbers are not in 5 lb increments? like 360, 375, 380 etc.

 

[luquillo78]

very nice pr brother!

i have a question. how come your (dl for example) numbers are not in 5 lb increments? like 360, 375, 380 etc.

it's because here in Argentina we use kgs.

For example, this last PR was 160 kgs + 12 kgs bar= 172 kgs

172 kgs x 2,2 = 378,4 lbs

Everytime I write down on this journal, I have to go from kgs to lbs.

 

[tman55]

it's because here in Argentina we use kgs.

For example, this last PR was 160 kgs + 12 kgs bar= 172 kgs

172 kgs x 2,2 = 378,4 lbs

Everytime I write down on this journal, I have to go from kgs to lbs.

that is what i was thinking. thanks for the explanation. in us they teach us lbs, not so much kgs cause we don't use them. you are getting strong my man!

 

[luquillo78]

that is what i was thinking. thanks for the explanation. in us they teach us lbs, not so much kgs cause we don't use them. you are getting strong my man!

Thanks tman for your comments. I changed my routine a lot since reading yours and other people journals, and I got much better results. I'm very thankful.

Today I added some front delt work to my back day as I saw you did that too. My delt strengh/size is lacking so I thought that this could help.

 

[adidamps2]

looking strong Luquillo. congrats on the PR!!! keep it up bro.

 

[tman55]

Thanks tman for your comments. I changed my routine a lot since reading yours and other people journals, and I got much better results. I'm very thankful.

Today I added some front delt work to my back day as I saw you did that too. My delt strengh/size is lacking so I thought that this could help.

that's great stuff bro. doing good.

 

[luquillo78]

looking strong Luquillo. congrats on the PR!!! keep it up bro.

Thanks a lot adida!

 

[SteelSouth]

Nice PR bro!!

 

[Winter]

Kickass job pro. Nice PR!

 

[luquillo78]

22 mar 06

Chest/delts/tris

Flat bench:
138 x 7
150 x 6
160 x 5
160 x 5
171 x 4
171 x 4

Weighted dips:
bw+11 x 10
bw+22 x 8
bw+33 x 6
bw+38 x 4

BB shoulder press:
72 x 6
72 x 6
83 x 5
101 x 2

Lateral raises:
22 x 12
22 x 11
22 x 9

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

23 mar 06

Legs

Squat:
193 x 7
204 x 7
215 x 7
226 x 5
237 x 4
248 x 3
260 x 2
270 x 1 ** PR **

Calves:
226 x 28
226 x 21
226 x 20

Good day. Squats are still going up!

 

[luquillo78]

27 mar 06

Back/bis

Deadlift:
237 x 5
259 x 6
281 x 6
303 x 6

Couldn't go any heavier because I didn't have more plates! (worked out at home)

DB row:
56 x 15
56 x 15

Pullups:
bw x 8
bw x 6
bw x 5
bw x 4

BB shoulder press:
83 x 6
83 x 6
94 x 3
94 x 3

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

29 mar 06

Chest/delts/tris

Flat bench:
138 x 7
150 x 6
160 x 6
160 x 5
171 x 5 ** PR **

Weighted dips:
bw+11 x 10
bw+22 x 8
bw+33 x 6
bw+38 x 5

BB shoulder press:
83 x 6
83 x 6
94 x 3

Lateral raises:
22 x 12
22 x 11
22 x 10

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

30 mar 06

Legs

Squat:
204 x 7
215 x 7
226 x 5
237 x 5
248 x 3
259 x 2
270 x 1

Calves:
226 x 28
226 x 22
226 x 22
226 x 20

 

[adidamps2]

i see some one set a few PR's! nice work Luquillo.

 

[luquillo78]

i see some one set a few PR's! nice work Luquillo.

Thanks adida!

 

[SteelSouth]

Good work my man, congrats on the PR!

 

[luquillo78]

Good work my man, congrats on the PR!

Thanks JT!