Luquillo workout journal

[luquillo78]

I'm starting my workout journal. I'm doing a 3 day split. I started lifting 9 months ago.
Gained 31 lbs so far.

Stats:
Age: 27
Height: Between 5'7 and 5'8
Weight: 165 lbs
%bf: About 15% (?)

Last workout was legs:

Squat
165 x 10
165 x 10
165 x 10
165 x 10

BB Lunges
126 x 12 (each leg)
126 x 11 (each leg)

Calves
143 x 26
143 x 27
143 x 28

[Winter]

I'm starting my workout journal. I'm doing a 3 day split. I started lifting 9 months ago.
Gained 31 lbs so far.

Stats:
Age: 27
Height: Between 5'7 and 5'8
Weight: 165 lbs
%bf: About 15% (?)

Last workout was legs:

Squat
165 x 10
165 x 10
165 x 10
165 x 10

BB Lunges
126 x 12 (each leg)
126 x 11 (each leg)

Calves
143 x 26
143 x 27
143 x 28

Your calve reps are exotic... 26,27,28. Where'd you get those numbers from lol.
Why don't you go up on squat weight?

[luquillo78]

Your calve reps are exotic... 26,27,28. Where'd you get those numbers from lol.
Why don't you go up on squat weight?

I go to failure on last set (calves)

Do you say why I don't go from low weight to hight weight on squat?
I don't know, just having results like this... I barely can finish my las 2 reps of my last set.

I keep adding weight every 2 weeks (about 5 pounds). When I add weight, my las 2 sets are usually 9 reps. If next week I can get 10, then the next I add weight again.

Remember I'm still kind of newbie. I'll be glad to hear advices.

[Winter]

Yeah, whenever I do squats / any other compound workout, I usually don't stick with the same number of reps. I usually do 10/8/6/4/2. The 10reps should be a very light warmup and then the last two sets (4reps and 2reps) should be to failure. It works wonders for me.

[luquillo78]

12 dic 05

Today it was Back / Bis

Chest support row:
88 x 11
99 x 8
110 x 6

Pulldowns:
160 x 10
170 x 8
170 x 7

DB row:
55 x 16
55 x 15

Deadlift:
242 x 6
264 x 6
286 x 4
308 x 3

Reverse hypers: (just to finish my low back/hams)
bodyweight+15 x 12
bodyweight+15 x 12

Today no curls, just the back work. Enough.

[luquillo78]

14 dic 05

Chest/tris/delts

45º incline bench:
115 x 10
115 x 10
121 x 9
126 x 8

Flat bench:
126 x 10
132 x 7
143 x 5

DB flys:
28 x 15
28 x 15

Weighted dips:
BWT+11 x 11
BWT+11 x 10

Lateral raises:
17lbs x 16
17lbs x 16

[luquillo78]

15 dic 05

Legs day

Squats:
165 x 11
170 x 10
176 x 8
181 x 7
187 x 5
192 x 4

Calves:
154 x 31
154 x 28
154 x 27
154 x 23

Today it was a good day.

[adidamps2]

15 dic 05

Legs day

Squats:
165 x 11
170 x 10
176 x 8
181 x 7
187 x 5
192 x 4

Calves:
154 x 31
154 x 28
154 x 27
154 x 23

Today it was a good day.

short and sweet..nice work man

[luquillo78]

thanks man

[luquillo78]

19 dic 05

My bodyweight today is 168 lbs.

Back/bis day

Chest supported row:
88 x 11
110 x 7
121 x 5

Pull downs:
160 x 10
160 x 9
170 x 8

Deadlift:
242 x 6
264 x 6
308 x 1
330 x 1 ** PR ** (and almost lost my grip)

Reverse Hypers:
BW+22 x 15
BW+33 x 10

DB curls:
25 x 14 reps
25 x 10

Hammer curl:
25 x 10

I need to work hard on my grip.

[tman55]

19 dic 05

My bodyweight today is 168 lbs.

Back/bis day

Chest supported row:
88 x 11
110 x 7
121 x 5

Pull downs:
160 x 10
160 x 9
170 x 8

Deadlift:
242 x 6
264 x 6
308 x 1
330 x 1 ** PR ** (and almost lost my grip)

Reverse Hypers:
BW+22 x 15
BW+33 x 10

DB curls:
25 x 14 reps
25 x 10

Hammer curl:
25 x 10

I need to work hard on my grip.

good job on the pr! that is great work. you will be doing more on deads in no time just stick with it. i have always had the same prob with grip on deads. it will get better in time. i wouldn't hesitate to regrip between reps if need be.

[luquillo78]

Thanks tman!

If I deadlift on mondays, when would it be best to make grip work? (as double overhand grip shrugs, farmers walks,)

[tman55]

Thanks tman!

If I deadlift on mondays, when would it be best to make grip work? (as double overhand grip shrugs, farmers walks,)

someone may give a better answer but i would say thursday.

when i am being agressive with my approach i like to do the core stuff on mon-wed and then throw some other things in during the later part of the week.

[luquillo78]

Ok, thanks again tman!

[SteelSouth]

Deadlifts are looking good, and so are the squats. You'll like the heavier weight and so will your legs. Keep it up!!

[luquillo78]

Thanks JT190.

I wonder why my squat is so much weaker than my deadlift... shouldn't they be similar?

[SteelSouth]

Thanks JT190.

I wonder why my squat is so much weaker than my deadlift... shouldn't they be similar?

No, your deadlift should be more than your squat. That's perfectly normal.

[pullinbig]

if yu pulll more than you squat you prolly pulling all back and lack leg strength.

most advanced lifters squat more than they pull.

grip work can be done several times per week. after squats is fine.

[luquillo78]

Thanks PB!
Yes I was thinking that my deadlift was probably too much back pull. I always try to do it as much leg as possible.

[SteelSouth]

Oh my bad, I thought it was the other way around. I just see so many high DL numbers and their squats are normally 100-150 lbs. lower. I thought I was doing something wrong with my squat being more than my DL (until just recently).

[luquillo78]

20 dic 05

BW= 168 lbs

Chest/shoulders/tris

45º incline bench press:
99 x 11
110 x 10
121 x 9
132 x 6

Flat bench press:
126 x 11
132 x 7
143 x 5

Weighted dips:
Bw+11 x 10
Bw+14 x 8
Bw+16 x 8 * PR *

DB shoulder press:
33 x 10
33 x 10
33 x 10
33 x 9

Lateral raises:
16 x 16 reps
16 x 12 reps

My chest is my weakest point. Progress comes much slower than back and legs. I'm having a hard time to have ANY progress.
I tried benching with elbows "in" for some time before (about 5 months) and couldn't see much progress (no size gain but quiet good strengh progress). I changed to elbows out and now I see some size gain and less strengh progress. I don't know which form is better.

[tman55]

20 dic 05

BW= 168 lbs

Chest/shoulders/tris

45º incline bench press:
99 x 11
110 x 10
121 x 9
132 x 6

Flat bench press:
126 x 11
132 x 7
143 x 5

Weighted dips:
Bw+11 x 10
Bw+14 x 8
Bw+16 x 8 * PR *

DB shoulder press:
33 x 10
33 x 10
33 x 10
33 x 9

Lateral raises:
16 x 16 reps
16 x 12 reps

My chest is my weakest point. Progress comes much slower than back and legs. I'm having a hard time to have ANY progress.
I tried benching with elbows "in" for some time before (about 5 months) and couldn't see much progress (no size gain but quiet good strengh progress). I changed to elbows out and now I see some size gain and less strengh progress. I don't know which form is better.

stick with it and it will get stronger. good work. also hit the tri's really hard too.

[luquillo78]

Thanks tman. What do you think is best? to bench with elbows in or out?

[luquillo78]

22 dic 05

Bodyweight: 169 lbs

Legs/abs/grip

Squat:
154 x 10
165 x 8
176 x 5
187 x 4
198 x 2 ** PR ** (form not so good- going too much foward but deep)

Calves:
154 x 31
154 x 25
154 x 24
154 x 24

Grip:
Static bar double over hand grip 220 x failure x 4 sets

Abs: Weighted crunches (33 lbs)

Today it was a good day. Squat bar was about 5 lbs heavier than usual one but managed to do a PR anyway. Next time I'll go for 1 more rep same weight.

[inked1]

Thanks tman. What do you think is best? to bench with elbows in or out?

elbows out wide will place more emphasis on your pecs ( and more pressure on your shoulders)

elbows in works your tris more. What are you training for, BB or PL? most PL guys will bench with elbows in and a narrower grip.

what width are you holding the bar at?