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Quelly Powerbuilding til 09': Big, Lean & Powerlifting

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  • Quelly Powerbuilding til 09': Big, Lean & Powerlifting

    Alrighty folks....well this is my progress log, just to get everyone up to date I started tracking my progress after my last bbing show on May 12th...I competed at a very lean 180lbs.....fast forward to the present.....
    I am now 216 @ about 14% bodyfat, I have competed in a powerlifting competition, a push pull meet to be exact, pulling 475 and benching 305...both raw. I took second in my weight class and I am planning on competing in another couple meets in late oct/early nov...my PRs to date are a 405 squat, 495 dead, and a 320 bench...my goal is to surpass these in these upcoming meets, my strength has been on a very drastic rebound and is now getting to the point where it is surpassing my old bests in most areas....I fully expect to pull over 500, bench in the 330ish range, and squat over 400.....this log I will be keeping as I add mass in cylical bulks and cuts to stay relatively lean, and compete in pling meets until 09 when I step back on stage to place in the novice division of the npc contra costa, one of the biggest shows in cali that is a regional qualifier, and to take a shot at my natural pro cards in a ABA/INBA pro qualifier, an NGA pro qualifier, and a INBF pro qualifier, these shows will be spread out from early may to mid july...I plan to be 200lbs on stage shredded.....


    My training split:

    Mon Chest & Tris Hypertrophy
    Tue Back & Bis Hypertrophy
    Wed Shoulders Hypertrophy
    Thu Legs Powerlifting/Hypertrophy hybrid
    Fri Push Powerlifting
    Sat Pull Powerlifting
    Sun Grip/Core/GPP or Cardio/Forearms/Abs/Calves & Tibialis Anterior

    take 2-3 consecutive off days after 3 cycles of my split, a mild overreaching pattern

    Diet

    Cyclical Bulks and Cuts based on bodyfat level, macros when bulking are approximately 40/40/20

    Supplements

    always on Orange Triad, Green Bulge, and Purple Wraath, other supplements used will be mentioned in daily logging

    this is my journey
    Last edited by Quelly; 08-19-2007, 02:52 AM.
    Controlled Labs Athlete

  • #2
    Saturday August 18th Day 95

    Intro

    Had an amazing workout today...I was feeling strong going in so on a hunch I told Barb to grab our digital camera and film my big lift attempts...I got a PR on ever single exercise by BIG amounts

    Nutrition

    Pro 338.9 g Cho 351.1 g Fat 74.9 g 3400.1 Cal

    Training

    Pull: The numbers speak for themselves, enjoy the vids

    High Pulls
    135lbs x 8 warm up
    185lbs x 5 warm up
    225lbs x 6
    245lbs x 6
    275lbs x 5 PR
    275lbs x 5
    275lbs x 5


    notice that purple drank
    http://www.youtube.com/watch?v=t_TPVBcnIlU

    Barbell Rows
    225lbs x 6
    245lbs x 6
    275lbs x 6
    295lbs x 6 PR
    295lbs x 5


    notice less of that purple drank
    http://www.youtube.com/watch?v=gwhaI-HNdAY

    Power Shrugs
    405lbs x 6
    425lbs x 6
    455lbs x 6
    495lbs x 6 PR
    495lbs x 6


    notice the war against genetics in full effect
    http://www.youtube.com/watch?v=P8FHkMCqyvY

    Barbell Curls SUPERSET Hammer Grip Pull Ups
    135lbs x 6 semi cheaty/BW x 12
    135lbs x 5 very cheaty/BW x 7

    not that cheaty right?
    http://www.youtube.com/watch?v=QvbkndsYKcI

    friggin awesome workout....I mean unbelievable...just to give some perspective...most I've done on powershrugs before was 455lbs...most on high pulls was 225lbs, maybe 245lbs...most I've done on bb rows was a sloppy 275lbs for 4 reps....yeah...crazy PRage.

    Misc

    what's left to say...awesome.
    Last edited by Quelly; 08-19-2007, 02:56 AM.
    Controlled Labs Athlete

    Comment


    • #3
      Nice man, good to see you journaling here. Taking some time off to make some gains is wise, and will be doing the same soon. Offseason is where the gains are made. I would like to do some powerlifting this next offseason as well.
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      • #4
        Originally posted by rich55
        Nice man, good to see you journaling here. Taking some time off to make some gains is wise, and will be doing the same soon. Offseason is where the gains are made. I would like to do some powerlifting this next offseason as well.
        good idea man, you are very strong for your weight too, definitely look for some tested raw meets you could take home some hardware

        Sunday August 19th Day 96

        Intro

        Decent workout today, looking forward to this next week of lifting, its weird, I'm feeling small, and I'm feeling like I'm carrying more bodyfat than I want....too bad I can't bulk and cut simultaneously..ah well

        Nutrition

        Pro 340.9 g Cho 379.6 g Fat 74.1 g 3521.6 cals

        Training

        Weighted Hangs w/straps
        BW + 20lbs x 1 min PR
        BW + 20lbs x 1 min


        DB Pull Overs
        105lbs x 7 PR
        105lbs x 6
        100lbs x 6

        Farmers Walks grip was dead from hangs
        120's + 20lb vest x 2 lengths
        120's + 20lb vest x 1.5 lengths
        120's + 20lb vest x 1 lengths
        120's + 20lb vest x 1 lengths

        Power Clean Conditioning
        135lbs x 1 min
        135lbs x 1 min
        135lbs x 45 seconds wow got tired

        Standing Calf Raises
        210lbs x 20
        210lbs x 16
        210lbs x 15
        210lbs x 15

        Nautilus Ab Crunch
        130lbs x 8
        140lbs x 6 PR
        140lbs x 5

        Planks
        1 min 15 seconds on hands, then went to forearms and did another 45 secs

        Adducter/Abducter Machines Supersetted
        190lbs x 5/190lbs x 8 PR
        170lbs x 8/190lbs x 7

        Stronger every workout...should be happy about that, but honestly I just want to look like a bodybuilder....at this point I feel like I look like a strong athletic guy...ticks me off, and I know it'll just take time but it ticks me off

        Misc

        lol...if this attitude continues I may say **** the photo shoot opportunity and start seriously bulking lol
        Controlled Labs Athlete

        Comment


        • #5
          Monday August 20th Day 97

          Intro

          Alright well I've finally made a firm decision....I'll be bulking until I hit 220, then doing month long mini cuts, then repeating....ideally this should get me to 220lbs over and over, but leaner each time....this way I can stay in my weight class for pling, and eventually put me at 200lbs in contest condition.
          In other news....eating 3800 cals is hard for me right now...just not that hungry....ah well, it aint as bad as eating 1700 cals while doing cardio and weight training lol.
          On the training front, good workout, really working on separating the hypertrophy and pling style training, today was a good workout, tough, short rest times higher reps with as high a weight I could handle....good sweat...no prs today, but strong nontheless.

          Nutrition

          Pro 334.9 g Cho 400.7 g Fat 100.5 g 3811.7 Cal

          Training

          Flat Bench Press
          155lbs x 8 warm up
          185lbs x 4 warm up
          225lbs x 10 equal to my pr
          205lbs x 9
          185lbs x 10

          Incilne Dumbell Press
          80's x 8
          70's x 8
          60's x 10

          FreeMotion Cable Crossovers
          80lbs x 10
          70lbs x 10
          60lbs x 12

          Dips
          BW x 16
          BW x 13
          BW x 12

          Close Grip Bench
          155lbs x 8
          135lbs x 9
          135lbs x 9

          Overhead DB Extension
          75lbs x 10
          70lbs x 10
          65lbs x 12

          Tricep Cable Pushdown
          80lbs x 10
          70lbs x 10
          60lbs x 12

          Great pump, felt my chest all over and I couldnt straighten my arms all the way

          Misc

          I like having a plan...and I really want to get bigger...at least now I feel like I'm working towards that.
          Controlled Labs Athlete

          Comment


          • #6
            Originally posted by Quelly
            Great pump, felt my chest all over and I couldnt straighten my arms all the way
            Gotta love it !!

            Comment


            • #7
              Tuesday August 21th Day 98

              Intro

              Very solid workout today, nutrition on point, although that isnt hard when you're eating this much
              Liking Activate Xtreme, my waist measurement is down a little bit (1/2 inch) and I weighed in at 220 this afternoon around 3pm after a couple meals and a lot of water...this bulk won't last long lol.

              Nutrition

              Pro 283.3 g Cho 481.5 g Fat 88.0 g 3810.3 Cal

              Training
              Back and Bis: Good workout, lotta sweat, short rest times, lotta reps, and plenty of spotting from the wife to get my reps as high as they were.

              DB Rows
              120's x 16 Reps PR
              120's x 13
              120's x 12

              Hammer Strength Lat Pulldown (close underhand grip)
              2 plates + 10lbs/side x 10
              2 plates + 10lbs/side x 10
              2 plates + 10lbs/side x 10

              Wide Grip Cable Rows
              180lbs x 15
              180lbs x 15
              180lbs x 12

              Wide Grip Lat Pulldowns
              165lbs x 12
              165lbs x 10
              165lbs x 10

              Smith Machine Shrugs
              4 plates/side x 16 reps PR
              4 plates/side x 15
              4 plates/side x 15

              Concentration Curls
              40lbs x 10
              35lbs x 8
              30lbs x 8

              Rope Hammer Cable Curls
              120lbs x 12
              110lbs x 10
              100lbs x 10

              Couple prs, great pump, quick intense workout

              Misc

              GFH!!
              Controlled Labs Athlete

              Comment


              • #8
                Wednesday August 22th Day 99

                Intro

                Hitting my 3800 calorie mark very well these days, even incorporating some sweets in that my wife wont stop making, of course I throw them in post workout so that I can take good advantage of the fats and simple sugars, but nontheless its nice being able to eat em....workout was solid today, did pretty good with my shoulder workout.

                Nutrition

                Pro 304.0 g Cho 479.7 g Fat 73.5 g 3835.8 Cal

                Training
                Shoulders: Good workout, but I keep noticing that I never feel sore in the "meat" of my shoulders, always feel it in the "inside", makes me wonder if my rotator cuffs are holding back my delt development....any thoughts if you are reading this feel free to chime in.

                Seated DB Press
                40's x 8 warm up
                75's x 8 Reps PR
                70's x 8
                65's x 10

                Standing DB Laterals
                40's x 10 PR
                37.5's x 10
                35's x 12

                Drop Set Cybex Shoulder Press
                105lbs/side x 10 75lbs/side x 5 45lbs/side x 6 20lbs/side x 10
                95lbs/side x 10 65lbs/side x 6 45lbs/side x 10
                85lbs/side x 10 65lbs/side x 6 40lbs/side x 7

                Freemotion Single Arm Cable Laterals
                20lbs x 12
                25lbs x 12
                25lbs x 12

                Freemotion Double Arm Forward Raises
                25lbs/side x 8
                20lbs/side x 10
                15lbs/side x 12

                Freemotion Double Arm Rear Delt Flys
                25lbs/side x 12
                25lbs/side x 12
                25lbs/side x 12

                and a lil bit of rc work, like 2 sets total

                ...like I said about the rc vs delt feeling....hmmm

                Misc

                looking forward to legs starting off my pling workout days
                Controlled Labs Athlete

                Comment


                • #9
                  Thursday August 23th Day 100

                  Intro

                  Its hard to believe I've been in my offseason for 100 days now...Everybody reading that put down a protein shake with me *cheers*
                  lol, anyways, had an awesome workout today, I decided to really start to focus on my leg day as a squat + assistance work day primarily, with hypertrophy as an afterthought (except for calves)...I've got my wheels in terms of size and shape (except for calves), what I don't have is a 500lb squat.....yet.

                  Nutrition
                  Pro 308.5 g Cho 463.2 g Fat 94.5 g 3894.8 Cal

                  Training
                  Legs: Did a lot of squat assistance work, and it felt very good, worked on form and explosive power/speed today.

                  Box Squats: Box set to Meet Depth
                  135lbs x 8
                  225lbs x 5
                  275lbs x 5
                  315lbs x 5 PR
                  335lbs x 4 New PR
                  345lbs x 3 Newest PR lol


                  Squat Jumps onto Plyo Block: 11 levels under box (2 1/2 feet abouts)
                  8 squat Jumps x 4 1-2 minutes between each set

                  Standing Calf Raises
                  280lbs x 7 PR
                  280lbs x 7
                  280lbs x 7
                  280lbs x 7


                  Seated Calf Raises SUPERSET Tibialis Anterior Raises
                  3 plates + 2 10's x 15/105lbs x 10
                  3 plates + 2 10's x 15/105lbs x 10
                  3 plates + 2 10's x 15/105lbs x 10
                  3 plates + 1 10 x 15/105lbs x 10

                  Walking DB Lunges
                  75's x 8 steps/leg
                  75's x 8 steps/leg
                  75's x 8 steps/leg
                  75's x 8 steps/leg

                  Glut Ham Raises
                  BW x 8
                  BW x 6
                  BW x 5

                  Lying Hamstring Curl Machine
                  110lbs x 8

                  Hips are feeling much stronger in my squats, I think the adducter/abducter work, box squats and stretching I've been doing are making a big difference

                  Misc

                  Next Thursday I'm gonna try for a new 1rm on squats
                  Controlled Labs Athlete

                  Comment


                  • #10
                    Friday August 24th Day 101

                    Intro

                    My cousin and his gf invited me and barb out to eat at this really good indian restraunt and then we all went bowling afterwards...good fun, I cut back my cals today to compensate for 2 big azz plates o indian, probably came close to my macros though from eyeballing it. Decent workout today...getting a little frustrated with my pushing strength lately...but I'm hoping after taking 2-3 days off after sunday that the next 3 week cycle will be more productive.

                    Nutrition
                    Pro 230.4 g Cho 296.0 g Fat 54.2 g 2563.5 Cals + lots of indian food, maybe as much as 1200-1400kcals?

                    Training
                    Push: ehhh....tried upward pyramiding today...went ok I guess

                    Bench
                    185lbs x 5
                    205lbs x 4
                    225lbs x 3
                    275lbs x 2
                    295lbs x 1
                    305lbs x 0 damnit

                    Incline Bench
                    135lbs x 5
                    155lbs x 4
                    175lbs x 3
                    205lbs x 2 big spot on last rep....damnit again

                    Decline DB Press (some idiots doing like 2 sets in 40 minutes were on the decline bench)
                    105's x 6
                    110's x 5
                    115's x 5
                    120's x 4

                    Seated DB Press
                    70's x 5
                    75's x 4
                    80's x 3
                    85's x 2 big spot on last rep....mother****er!

                    EZ Bar Skull Crushers
                    35's/side x 5 spot on last 2....GRRRR!
                    25's/side x 6
                    25's/side x 6
                    25's/side x 6

                    I can feel that my pushing strength is stronger....I think I just need some recovery to let it sink in...trying not to get too pissed about this workout...

                    Misc

                    Sooner or later a PRless workout had to arrive....ah well....RACK PULLS TOMORROW! Pulling over 500lbs gauranteed....going to get a pr
                    Controlled Labs Athlete

                    Comment


                    • #11
                      Saturday August 25th Day 102

                      Intro

                      Had to wake up early today (which means like 845am for me lol) and go to a CPR/AED class to get recerted, lame but hey, necessary. Needless to say my nutrition wasnt totally in my control but I made it work, had some cereal, beef jerky, a kashi bar and a harboiled egg, and then my coworkers and I got mexican for lunch...got the macros for it all so I was good to go...took a 2 1/2 hour nap after that because I only got like 4 hours of sleep last night, man did that nap feel good....and I think it helped because when I finally woke up I was alert, hit my pslin and preworkout meal and had a kickazz workout.

                      Nutrition
                      Total for all meals 355.7 g 401.4 g 92.5 g 3822.0 Cal this is a little more approximate than normal....may be upwards of 3900....

                      Training
                      Pull:
                      Ipod Shuffle loaded with Rage against the machine: $60
                      Tight fruit of the loom undershirt: $10/pack of 3
                      24 hour membership: $40/month
                      Forgetting your straps and pulling over 500lbs: Priceless

                      Rack Pulls: Bar at knee level
                      225lbs x 5
                      315lbs x 5
                      405lbs x 4
                      455lbs x 3 PR
                      495lbs x 2 PR
                      525lbs x 1 PR

                      405lbs x 5

                      Close Grip Lat Pulldown strict form
                      270lbs x 5
                      270lbs x 5
                      270lbs x 5
                      270lbs x 5

                      Close Grip Cable Rows strict form
                      255lbs x 6
                      255lbs x 6
                      255lbs x 6
                      255lbs x 6

                      Mixed Grip Barbell Shrugs Strict form
                      405lbs x 8
                      425lbs x 6
                      425lbs x 6
                      425lbs x 6 PR


                      Barbell Curls
                      135lbs x 5 cheaty
                      115lbs x 6
                      95lbs x 8

                      525lbs wasnt even that hard, no hitch, I think I could rack pull 535-550 for a single...next 3 week cycle I'm definitely going to work on doing some deadlifts off a box or with 35's on the bar, obviously the lower ROM is holding me back from deadlifting more.

                      Misc

                      I told you I'd pull over 500
                      Controlled Labs Athlete

                      Comment


                      • #12
                        Originally posted by Quelly
                        Saturday August 25th Day 102

                        Intro

                        Had to wake up early today (which means like 845am for me lol) and go to a CPR/AED class to get recerted, lame but hey, necessary. Needless to say my nutrition wasnt totally in my control but I made it work, had some cereal, beef jerky, a kashi bar and a harboiled egg, and then my coworkers and I got mexican for lunch...got the macros for it all so I was good to go...took a 2 1/2 hour nap after that because I only got like 4 hours of sleep last night, man did that nap feel good....and I think it helped because when I finally woke up I was alert, hit my pslin and preworkout meal and had a kickazz workout.

                        Nutrition
                        Total for all meals 355.7 g 401.4 g 92.5 g 3822.0 Cal this is a little more approximate than normal....may be upwards of 3900....

                        Training
                        Pull:
                        Ipod Shuffle loaded with Rage against the machine: $60
                        Tight fruit of the loom undershirt: $10/pack of 3
                        24 hour membership: $40/month
                        Forgetting your straps and pulling over 500lbs: Priceless

                        Rack Pulls: Bar at knee level
                        225lbs x 5
                        315lbs x 5
                        405lbs x 4
                        455lbs x 3 PR
                        495lbs x 2 PR
                        525lbs x 1 PR

                        405lbs x 5

                        Close Grip Lat Pulldown strict form
                        270lbs x 5
                        270lbs x 5
                        270lbs x 5
                        270lbs x 5

                        Close Grip Cable Rows strict form
                        255lbs x 6
                        255lbs x 6
                        255lbs x 6
                        255lbs x 6

                        Mixed Grip Barbell Shrugs Strict form
                        405lbs x 8
                        425lbs x 6
                        425lbs x 6
                        425lbs x 6 PR


                        Barbell Curls
                        135lbs x 5 cheaty
                        115lbs x 6
                        95lbs x 8

                        525lbs wasnt even that hard, no hitch, I think I could rack pull 535-550 for a single...next 3 week cycle I'm definitely going to work on doing some deadlifts off a box or with 35's on the bar, obviously the lower ROM is holding me back from deadlifting more.

                        Misc

                        I told you I'd pull over 500
                        Nice mastercard impression and good lifts. I am really impressed with every one of those lifts.

                        Comment


                        • #13
                          Originally posted by Halosoccer24
                          Nice mastercard impression and good lifts. I am really impressed with every one of those lifts.
                          thanks I try
                          Controlled Labs Athlete

                          Comment


                          • #14
                            Tuesday August 28th Day 105

                            Intro

                            Alrighty...back in the gym today....but get this, my car wouldnt start this afternoon...yeah....friggin wonderful...my wife dropped me off at the gym...this sucks...this cut might end up involving a lot more cardio if I don't get my car fixed...ie I start running to work and the gym everyday....yeah I need to get this bitch fixed lol.

                            Nutrition

                            Pro 304.5 g Cho 332.9 g Fat 58.5 g 3007.9 Cal

                            Training
                            Squat Day & Leg Hypertrophy

                            Squats: Slightly Below Meet Depth
                            135lbs x 8 warm up
                            225lbs x 6 warm up
                            315lbs x 5
                            335lbs x 4
                            365lbs x 3
                            385lbs x 2
                            405lbs x 1 equal to PR but this time no question as to depth
                            315lbs x 6

                            Standing Calf Raises
                            210lbs x 15
                            210lbs x 12
                            210lbs x 10

                            Seated Calf Raises
                            3 plates x 16
                            3 plates x 15
                            3 plates x 14

                            Anterior Tibialis Raises
                            110lbs x 12 PR
                            110lbs x 10
                            110lbs x 8

                            Good Mornings
                            135lbs x 8
                            155lbs x 8
                            185lbs x 6
                            205lbs x 5 PR

                            Leg Extensions
                            Stack (305lbs) x 12
                            Stack (305lbs) x 10
                            Stack (305lbs) x 8

                            Adducters/Abducters Superset
                            190lbs x 6/190lbs x 6
                            190lbs x 6/190lbs x 6 PR


                            Felt really good hitting those squats, most happy about that triple with 365lbs, pretty easy actually....I think I'll be able to do a 5 x 5 atg with 335 or a little more pretty soon....we'll see either next week or the week after

                            Misc

                            3000 cals was cake today...actually didnt feel like eating that much
                            Controlled Labs Athlete

                            Comment


                            • #15
                              Wednesday August 29th Day 106

                              Intro

                              Wow had an intense session today, 1 minute most of the time between sets, maybe near 90 secs a few times, keeping that in mind I spent an hour and a half in the gym today This split with the Hiit is going to get me pretty damn lean, chest and back and shoulder and arms days are going to be intense with the amount of volume I'll have!

                              Nutrition

                              Pro 297.0 g Cho 290.4 g Fat 77.1 g 2994.4 Cal

                              Training
                              Shoulders & Arms Hypertrophy: Holy pump and high intensity batman!

                              Smith Machine Shoulder Press
                              25's x 8 warm up
                              45's x 12
                              55/side x 10
                              55/side x 8 DROP 45/side x 4

                              EZ Bar Curls
                              135lbs x 6 PR for strictness
                              115lbs x 8
                              95lbs x 10

                              Overhead Seated DB Tricep Extension
                              85lbs x 10
                              85lbs x 8
                              75lbs x 9

                              Lateral Raises
                              35's x 12 PR for how strict these reps were
                              35's x 10
                              35's x 8 DROP 20's x 8

                              Alternating Hammer Curls
                              55's x 10
                              55's x 8
                              45's x 10

                              EZ Bar Skull Crushers
                              95lbs x 10
                              95lbs x 8
                              95lbs x 7

                              Rear Delt Deck
                              200lbs x 8
                              180lbs x 9
                              160lbs x 10

                              Reverse Grip Cable Curls
                              110lbs x 14
                              110lbs x 11
                              110lbs x 10

                              Arnold Press
                              55's x 10
                              55's x 8
                              45's x 8 shoulders toast

                              Dumbell Tricep Kickbacks
                              40lbs x 15 PR
                              40lbs x 12
                              35lbs x 12

                              I like having some workouts focused more on hypertrophy, I don't have to worry as much about the weight...you can't always throw up a heavy PR on a compound movement...but you can always pump it up with your 8-12RM on an isolation move while taking short rest times....flow growth hormone flow!

                              Misc

                              so far so good on this mini cut....as weird as it sounds I'm really looking forward to hitting up the sprints tomorrow at my college track
                              Controlled Labs Athlete

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