Luquillo workout journal

[luquillo78]

I'm using medium grip (on the rings). And I train for size. When putting elbow in, I have a stronger bench.

[inked1]

what finger on the rings? IMO ring finger on the rings is wide, outside the rings is very wide.

I go medium ( a couple of cm inside the rings). narrow is way inside the rings.

Elbows in will almost always give you a stronger bench as your triceps are in a better mechanical position

[luquillo78]

I put my ring finger on the rings. So that is wide grip? If I get any narrower, my bench becomes even weaker. The same with wider.

[inked1]

if that works for you stick with it. I have just experimented with other grips on light days to find out what works best for me.

You would be better checking with some of the experienced PL guys like BB,PB and JCP as to what grips to use.

I am just talking from personal experience and might be wrong, those guys really know their shit

[luquillo78]

26 dic 05

Today I weight 169 lbs

Back/bis

Pullups (wide grip):
BW x 9
BW x 8
BW x 8
BW x 6

Cable row:
160 x 8
170 x 7

Deadlift: (today I went light)
198 x 7
220 x 7
242 x 6
264 x 3

DB row:
60 x 15
60 x 13

Reverse hypers:
BW+33 x 15
BW+33 x 13

DB curl:
25 x 14
25 x 12

Today I felt weak. I guess it's because of too much drinking and bad eating during chrismas. Anyway, I went light on deadlifts to allow better recovery. I'll go heavy again next week.

[tman55]

26 dic 05


Today I felt weak. I guess it's because of too much drinking and bad eating during chrismas. Anyway, I went light on deadlifts to allow better recovery. I'll go heavy again next week.

I bet you are not alone in that you didn't feel it during the workout. I talked to a few people at the gym that said they drank and ate bad over the Holiday. Get it done this week and have a good New Years celebration and then you can concentrate on discipline for the new year.

[luquillo78]

Get it done this week and have a good New Years celebration and then you can concentrate on discipline for the new year.

Yeah, I'll do that.

[luquillo78]

28 dic 05

Weight: 168 lbs

Chest/tris/delts

45º bench press:
99 x 11
110 x 10
121 x 9
132 x 7

Flat bench press:
132 x 8
143 x 6
148 x 4

Weighted dips:
Bw+11 x 10
Bw+16 x 9
BW+22 x 6 *PR*

DB shoulder press:
33 x 10
33 x 10

Lateral raises:
16 x 16 reps
16 x 13 reps

Today I felt good. Weather was too hot but I managed to have a good workout.

[luquillo78]

29 dic 05

Legs

Squats:
154 x 11
165 x 10
176 x 8
187 x 5
198 x 4
209 x 3 **PR**

Calves:
154 x 32
154 x 30
154 x 27
154 x 24

Today it was a very good day. I'm having great progress with my squat. I hope I can keep getting stronger on this lift.

[Winter]

Congrats on the PR! Keep up the solid work.

[luquillo78]

Thanks winter!

[luquillo78]

2 jan 06

Weight:168 lbs

Back/bis

Wide grip pullups:
Bw x 9
Bw x 9
Bw x 8
Bw x 7
All of them full range of motion

Cable row:
160 x 8
170 x 8

Deadlift:
220 x 8
264 x 5
286 x 3
308 x 2
330 x 1
341 failed (I think I was afraid to loose my grip and drop the bar so I couldn't pull it)

Reverse hypers:
bw+33 x 15
bw+33 x14

Bent DB row:
60 x 15
60 x 12

DB curl:
25 x 14
25 x 12

It's getting hard to workout with these hight temperatures. I wish summer ended but I still have several months of heat.

[tman55]

2 jan 06

Weight:168 lbs

Back/bis

Wide grip pullups:
Bw x 9
Bw x 9
Bw x 8
Bw x 7
All of them full range of motion

Cable row:
160 x 8
170 x 8

Deadlift:
220 x 8
264 x 5
286 x 3
308 x 2
330 x 1
341 failed (I think I was afraid to loose my grip and drop the bar so I couldn't pull it)

Reverse hypers:
bw+33 x 15
bw+33 x14

Bent DB row:
60 x 15
60 x 12

DB curl:
25 x 14
25 x 12

It's getting hard to workout with these hight temperatures. I wish summer ended but I still have several months of heat.

good progress. you work out outside or what?

[luquillo78]

good progress. you work out outside or what?

I work in the country side (I'm agriculture engineer) so many times I workout in the house there without air conditioning. To hot now in summer. My workouts are so simple due to the equipment I have.
When I'm back in the city I go to a gym.

[luquillo78]

4 jan 05

Weight: 167 lbs

Chest/delts/tris:

45º bench press:
99 x 10
110 x 10
121 x 9
132 x 8
143 x 4

Flat bench press:
132 x 8
143 x 5
148 x 4

DB shoulder press:
33 x 11
33 x 11
33 x 10

Lateral raises:
16 x 16 reps
16 x 14

Weighted dips:
bw+11 x 10
bw+16 x 9
bw+22 x 7
bw+27 x 6 *PR*

Today it was a good workout. My benches are really poor but I'm getting stronger at dips. I hope it'll help my bench.

[luquillo78]

5 jan 05

Legs

Squat:
154 x 11
176 x 10
187 x 6
198 x 4
209 x 4 (did 1 rep more than last squat day)

Calves (standing raises):
165 x 30
165 x 28
165 x 24
165 x 22
Strech

Very good workout today. I went for more reps on squat, also on my last PR. Weahter really hot (almost 40ºC = 104ºF).

[tman55]

that is good progress.

[Winter]

(almost 40ºC = 104ºF).

Wow.

Nice lifting, by the way.

[luquillo78]

that is good progress.

Thanks. Squats are getting stronger every week. I hope it can help in some way to improve my other lifts, specially my bench.

Nice lifting, by the way.

Thanks winterlong

[tman55]

Thanks. Squats are getting stronger every week. I hope it can help in some way to improve my other lifts, specially my bench.



Thanks winterlong

i think you are on a mission. you will meet your goals.

[SteelSouth]

Keep it up bro, nice work.

[luquillo78]

9 jan 06

Weight: 169 lbs

Back/bis

Pullups:
bw x 10
bw x 9
bw x 7
bw x 7

Bent over row:
110 x 9
110 x 9
110 x 8

Deadlift:
220 x 8
264 x 5
286 x 4
286 x 3 (Today I went light on deadlift, heavy again next week)

Reverse Hypers:
bw+33 x 15
bw+33 x 15

DB curls:
55 x 13
55 x 11

Grip work (shrugs):
110 x 20
154 x 12
198 x 9

Today I felt a bit weak because it's too hot.

[tman55]

nice job.

[luquillo78]

nice job.

Thanks tman. I started doing bent over BB rows. I feel it very different than chest support row or cable row.

[tman55]

Thanks tman. I started doing bent over BB rows. I feel it very different than chest support row or cable row.

i noticed. imo those are very good exercise.