Anabolic steroids, bodybuilding discussion forums. - Steroidology

**adidamps2** · 03-10-2006, 11:13 AM

nice work Luquillo.

**Winter** · 03-10-2006, 10:17 PM

Lookin good man.

**luquillo78** · 03-13-2006, 03:49 PM

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.

**adidamps2** · 03-13-2006, 06:02 PM

nice work bro, nice! solid numbers.

**Winter** · 03-13-2006, 06:03 PM

Nice deads.

**luquillo78** · 03-14-2006, 06:41 AM

Originally Posted by adidamps2

nice work bro, nice! solid numbers.

Originally Posted by Winterlong

Nice deads.

Thanks- lower back and traps are really sore today.

**tman55** · 03-14-2006, 10:29 AM

looks like you are lifting really hard L. nice work. nice numbers.

**AngryMuscles** · 03-14-2006, 11:33 AM

approved!!!

can you suggest anything if a gym doens't have reverse hyper machines

**luquillo78** · 03-14-2006, 03:17 PM

thanks for replies adida, winter, tman and angry!

Originally Posted by AngryMuscles

can you suggest anything if a gym doens't have reverse hyper machines

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** · 03-14-2006, 11:14 PM

DL numbers lookin' good luquillo.

**luquillo78** · 03-15-2006, 03:40 PM

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.

**Winter** · 03-15-2006, 06:34 PM

Where are you getting stuck, at the lockout point since you have long arms?

**adidamps2** · 03-15-2006, 11:01 PM

luquillo do you do any CGBP or rev grip bench?? i looked over your last few chest days and seen none. also do you do any DB work for chest?

**luquillo78** · 03-16-2006, 06:44 AM

@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!

**adidamps2** · 03-16-2006, 07:14 AM

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.

**SteelSouth** · 03-16-2006, 11:49 PM

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** · 03-17-2006, 06:44 AM

Originally Posted by JT190

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

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).

**SteelSouth** · 03-17-2006, 11:17 AM

Originally Posted by luquillo78

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).

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** · 03-17-2006, 03:37 PM

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.

**tman55** · 03-17-2006, 03:44 PM

Originally Posted by luquillo78

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.

good job on the pr. very nice bro.

**luquillo78** · 03-17-2006, 03:48 PM

Originally Posted by tman55

good job on the pr. very nice bro.

thanks tman!

**adidamps2** · 03-17-2006, 03:57 PM

nice work Luquillo. short leg session.

**luquillo78** · 03-17-2006, 04:03 PM

Originally Posted by adidamps2

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** · 03-17-2006, 04:19 PM

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

**luquillo78** · 03-20-2006, 03:24 PM

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!!

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