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

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    Default 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 at 02:52 AM.
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    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 at 02:56 AM.
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    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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    Quote 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

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    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.
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    Quote Originally Posted by Quelly
    Great pump, felt my chest all over and I couldnt straighten my arms all the way
    Gotta love it !!


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    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!!
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    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
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    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

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    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
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    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
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    Quote 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.

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    Quote Originally Posted by Halosoccer24
    Nice mastercard impression and good lifts. I am really impressed with every one of those lifts.
    thanks I try
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    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

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    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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    Thursday August 30th Day 107

    Intro

    Today was silly....I worked out with a 2.8lb kitchen pan, a wine bottle, my fireplace, and my CoC grippers....Ok I'll start from the beginning. Well, I got dropped off at work today by my wife, trained 5 clients and then got picked up and dropped off at home, while at work I noticed how tight my hammies were and I did some foam rolling on them between clients. Got home and called a tow truck to pick up the car and take me and my car over to the shop. While waiting for the tow truck my wife left for work...the tow truck gets here, takes me and my car to the mechanic and leaves....the mechanic says they're closing in 30 minutes and they'd start working my car first thing tomorrow morning. So....I tightened my laces on my running shoes and ran home, it took me just under 20 minutes to get home at a jog, which isnt very impressive because the place is only 2 miles from my house lol....hey I'm a weightlifter not a marathon runner lol....got home and downed some purple wraath and proceeded to do some CoC work, finished that up, opened up my kitchen cabinet grabbed my biggest pan, which weighed 2.8lbs, and proceeded to do some "empty can" rc cuff lateral raises, finished with those and hopped on the ledge in front of my fireplace and proceeded to do one legged bodyweight calf raises and reverse calf raises, then I finished up with some myofascial release using a wine bottle as my foam roller lol....got a pretty good workout too lol.

    Nutrition

    Total for all meals 256.6 g 245.4 g 51.8 g 2450.9 Cal
    Training
    Cardio, Grip, Calves, Tibialis Anterior, RC, Stretching

    Hamstring Foam Rolling

    2 mile jog in 20 minutes (over 100 degrees out today blech!)

    CoC Grippers
    Trainer x 5
    Trainer x 10
    #1 x 5
    #1 x 3
    Trainer x 6
    Trainer x 8

    Emtpy Can RC Raises with big Pan
    2.8lbs x 16
    2.8lbs x 16
    2.8lbs x 16

    1 Legged BW Calf Raises
    x 20
    x 20
    x 20

    BW Reverse Calf Raises (TA Raises)
    x 20
    x 15
    x 12

    Hamstring Wine Bottle Rolling lol

    Hamstring static stretching

    The run kicked my azz...and I actually got a crazy pump and burn doing the calves and tibialis anterior, RC work also was about the same weight I'd use to do that exercise in the gym and I definitely felt it, and my hamstrings are much less tight now.

    Misc

    who needs a car right?
    Last edited by Quelly; 08-31-2007 at 12:41 AM.
    Controlled Labs Athlete

  17. #17
    Join Date
    Apr 2007
    Age
    35
    Posts
    479
    Rep Power
    62

    Default

    Friday August 31st Day 108

    Intro

    Great day, got my car fixed for like $100, apparently it had nothing to do with my little oopsy (I drove over a parking lot curb that I forgot was in front of me...idiot) and it was just my battery needed changing. And I had a great workout, and my nutrition is very solid.

    Nutrition

    Pro 276.1 g Cho 307.0 g Fat 72.2 g 2936.0 Cal

    Training
    Push: Switched it up a little today, felt good, and I got some prs

    Incline Bench Press
    135lbs x 6 warm up
    135lbs x 5 warm up
    205lbs x 5 PR
    185lbs x 6
    185lbs x 6
    185lbs x 5

    Flat Dumbell Press
    120's x 4
    110's x 5
    100's x 5
    100's x 6

    Decline Bench Press
    265lbs x 3
    245lbs x 5
    235lbs x 5
    225lbs x 6

    Standing Military Press
    145lbs x 4
    135lbs x 5
    135lbs x 5
    135lbs x 5

    EZ Bar Skull Crushers
    30lbs/side x 6 not a pr but the most I've done at the end of a push workout
    30lbs/side x 5
    25lbs/side x 6
    25lbs/side x 5

    205lbs on incline is HUUGE for me....I'm gonna flip out when I hit 2 plates on that

    Misc

    gettin ripped, gettin strong
    Controlled Labs Athlete

  18. #18
    Join Date
    Apr 2007
    Age
    35
    Posts
    479
    Rep Power
    62

    Default

    Saturday September 1st Day 109

    Intro

    Man I've dropped a lot of carb/water weight...close to 8lbs....and I'm noticeably leaner already...damn...its only been 6 days of dieting.
    Anywho, pretty good workout today, nutrition was on point too.

    Nutrition

    Pro 298.4 g Cho 294.1 g Fat 72.4 g 2958.7 Cal

    Training
    Pull: Good workout, hard and heavy, managed a pr out of this workout too

    Increased ROM Conventional Deadlifts: Used 25s to increase the ROM
    95lbs x 5
    245lbs x 6
    295lbs x 5
    345lbs x 5
    395lbs x 4
    445lbs x 1.5 could have gotten that second rep with a hitch
    245lbs x 8

    Barbell Rows
    165lbs x 6 overhand
    255lbs x 5 overhand
    255lbs x 5 overhand
    245lbs x 5 underhand
    225lbs x 8 underhand

    Chin Ups from Deadhang each rep
    BW x 8
    BW x 6
    BW x 6
    BW x 6

    Smith Shrugs
    5 plates/side x 6
    5 plates/side x 6
    5 plates/side x 6
    5 plates/side x 7

    Alternating DB Curls
    60lbs x 5 PR
    60lbs x 5 PR

    55lbs x 5
    50lbs x 5

    Good workout, those deads were HARD

    Misc

    I'm enjoying leaning out
    Last edited by Quelly; 09-02-2007 at 04:22 AM.
    Controlled Labs Athlete

  19. #19
    Join Date
    Apr 2007
    Age
    35
    Posts
    479
    Rep Power
    62

    Default

    Monday September 3rd Day 110

    Intro

    Man....frickin got my azz kicked in the gym today....chest and back....holy volume hell batman, 60-90 second rests, felt like doing 90 minutes of cardio while weight training....also I have to cover for another trainer tomorrow....first client I'm training is at 5am....fuuuuck....well I'll be in bed in like 5 minutes....not getting my last meal in because I'm hitting the hay early...not worried about it considering yesterdays "refeed"

    Nutrition

    Pro 253.2 g Cho 268.9 g Fat 54.7 g 2550.7 Cal

    Training
    Chest & Back Hypertrophy: kicked my ass!

    Flat Bench Press
    135lbs x 8
    225lbs x 10
    205lbs x 10
    185lbs x 10

    DB Rows
    120's x 15
    120's x 12
    120's x 10

    Incline DB Press
    80's x 10
    75's x 9
    70's x 10

    Hammer Strength Iso Lateral Front Lat Pulldown
    90lbs/side x 15
    90lbs/side x 12
    90lbs/side x 10

    DB Flys
    40's x 10
    40's x 10
    40's x 10

    Hammer Strength Iso Lateral Row
    135lbs/side x 15
    135lbs/side x 12
    135lbs/side x 10

    Cable Crossovers
    70lbs x 15
    70lbs x 12
    70lbs x 10

    Wide Grip Lat Pulldowns
    180lbs x 15
    180lbs x 10 fatigue!
    150lbs x 12

    Barbell Shrugs
    315lbs x 16
    315lbs x 15
    315lbs x 14

    Misc

    must.....sleep...
    Controlled Labs Athlete

  20. #20
    Join Date
    Apr 2007
    Age
    35
    Posts
    479
    Rep Power
    62

    Default

    Tuesday September 4th Day 111

    Intro

    Well today both sucked and didn't...on the sucky side of life I had to cover a trainer out of town and ended up working from 5am-3pm....yeah....tried to get to bed last night at 10pm....fell asleep at 2am....frickin body....so basically I got three 2 hour naps today spaced apart....I expect I'll be sleeping like a baby tonight....workout was AWESOME today, nutrition was easy, had to try to eat the amount of cals I did...felt like I could have gone on forever in the gym too

    Nutrition

    292.1 g 248.9 g 55.5 g 2572.6 Cal ate lots of fruit today and felt awesome...may have to keep eating lots o' fruit I feel great! had 2 pears, an apple, a nectarine and two plums today

    Training
    Squat Day and Legs Hypertrophy

    ATG Squats...and yeah I mean all the way down...most I've ever done before with 335 was 8 reps to meet depth not atg yipee
    135lbs x 8
    205lbs x 5
    295lbs x 5
    335lbs x 5 PR
    335lbs x 5
    335lbs x 5

    225lbs x 12

    Plyos
    Tuck Jumps x 10
    Squat Jumps onto Plyo Box, box set at knee level for 8 reps, then just above knee level for 8 reps, then set at mid thigh for 3 sets of 8 reps

    Calf Raise on Leg Press
    6 Plates/side x 15
    7 Plates/side x 15
    7 Plates & 25lbs/side x 12
    7 Plates & 35lbs/side x 12
    8 plates/side x 12

    Seated Calf Raise
    3 plates & 10, 5 x 16
    3 plates & 25 x 15
    3 plates & 25 x 14
    3 plates & 25 x 12

    Weighted Hyperextensions
    70lbs x 8
    70lbs x 8
    70lbs x 8

    Bodyweight Sissy Squats
    x 12
    x 10
    x 8

    First time doing the sissy squats, loving the PR on squats, loving the plyos, and first time doing hypers with that much weight and a focus on squeezing my glutes and hammies

    Misc

    feeling very machine like lately....somebody send me back in time to kill somebody
    Controlled Labs Athlete

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