Luquillo workout journal

[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!

[luquillo78]

03 apr 06

Weight: 172 lbs

Back/bis

Deadlift:
312 x 6
334 x 4
356 x 2
378 x 1 (pulled it 2 weeks ago, felt heavy. Today it felt also heavy as hell)

Reverse hypers:
bw+55 x 14
bw+55 x 13

Cable row:
160 x 7
170 x 6
180 x 6
190 x 5

Pullups:
bw x 10
bw x 7
bw x 4 (today I did pullups almost at the end of sesion and I felt tired)

BB shoulder press:
88 x 7
100 x 5
100 x 5

Today I felt good. My pullups went down but I think it's because I did them at the end.

[Winter]

Very nice job bro. Keep it up!

Any new progress pics? Are you still bulking?

[tman55]

it feels heavy because it is. keep at it it will get lighter.

[luquillo78]

it feels heavy because it is. keep at it it will get lighter.

I'll do that tman! thanks

Very nice job bro. Keep it up!

Any new progress pics? Are you still bulking?

Thanks winter. I'm not being able to bulk because I'm very busy with my work. Don't have enough time to eat (and cook). But I'm keeping my weight and having strengh progress. Maybe next month I'll try to bulk up again.
This is the only pic I took lately.

[tman55]

looking strong

[adidamps2]

looking thick Luquillo. thick traps and shoulders. nice deads too.

[Winter]

Where you at bro?

[luquillo78]

Where you at bro?

After 1 month without internet access, I'm here again. I'll post from todays workout.

2 may 2006

Weight: 174 lbs

Back/bis:

Deadlift:
312 x 7
334 x 4
356 x 2
378 x 1
389 x 1 ** PR **

The last 4 workouts I've been deadlifting lighter and highter reps (because lack of plates). Today I went heavy again and felt very strong.

Reverse Hypers:
bw+55 x 14
bw+55 x 14

Pullups (wide grip):
bw x 8
bw x 7
bw x 6

Felt weak after deads and reverse hypers!

Cable row:
180 x 7
190 x 6

Shoulder bb press:
88 x 7
99 x 5
99 x 5
99 x 5

Hammer curl:
25 x 15
25 x 12

Summer is gone and weather is much colder. Nice to workout. Today I had a good workout with a PR.

[Winter]

Nice workout & PR bro.

[adidamps2]

nice work Luquillo..was wondering where you were too bro..nice to have you back