Quelly Powerbuilding til 09': Big, Lean & Powerlifting

[Quelly]

Welcome to my world

yeah it sucks for us ectos....but cutting is easy...at least for a few weeks lol

Sunday December 30th Day 231

Intro

Played my annual new years day tackle football game with old high school buddies this year....good news, I got a few td's carried a few defenders for a good 4-5 yards, and didn't get injured
Then I went back and hit the gym later that night....I feel like a freight train hit me I'm sore everywhere lol....didn't count calories today, just tried to get enough protein in, with the post game food I couldnt track it all...I'd guess I'm probably at least in a 1000kcal deficit with the 2 hours of football and hte workout though lol.

Nutrition

?

Training

Back & Bis

BB rows
135 x 12
225 x 12
225 x 10
205 x 12

Pull Ups
x 15
x 11
x 10

Strict 1 arm DB Spider Curls
40 x 5
30 x 7
25 x 9

Cable Shrugs
150 x 20
150 x 20
150 x 20

Cable Row SUPERSET Close Grip Lat Pulldown
180 x 10/165 x 12
165 x 10/150 x 10
150 x 10/135 x 10

Misc

everybody have a good new years!

[Quelly]

Wednesday January 2nd Day 234

Intro

Hello GVT, hello massive pump, hello the reality of not being endurance adapted....well, this will be an enjoyable challenge. GVT was tough, didn't kick my ass per se in terms of being tiring, but I could not get a 10 x 10 with 60% of my 1rm. And I'll be stoked when I can. We'll see by february
Bulking is tough, had to forcefeed to get in 3400kcals today...and when I tallied it all up I was thinking "shit, I was wanting 3500-3600...but anymore and I'll puke...and then I'd have even less" so 3400 will have to do lol.

Nutrition

Totals 3415 F 100 C 350 P 272

Training

Chest, Tris

Bench Press
185 x 10
185 x 10
185 x 10
185 x 10
185 x 8 wow 185 got heavy
155 x 10
155 x 10
155 x 10
155 x 10
155 x 9 lol

Seated Overhead DB Tricep Extension
90lbs x 8
80lbs x 9
70lbs x 11

DB Flys
45's x 10
45's x 8
40's x 9

Cable Tricep Pushdowns
80lbs x 12
80lbs x 10
70lbs x 12

Misc

GVT begins, time to get my muscles and my stomach adapted to this bulk...should last 6-8 weeks unless I get overly fat

[Quelly]

Thursday January 3rd Day 235

Intro

Chest has been getting progressively sorer as the day goes on, I expect it to peak tomorrow, but so far its not as bad as I expected. Hit up back and bis, today GVT style, and I have to say I have much better straight set endurance in my lats than I do in my chest. Nutrition felt like I was going to puke....getting in 3500kcals is not easy right now, but fuck it I'm making it happen.

Nutrition

Cals 3532 F 122 C 360 P 249

Training

Back, Bis

BB Bent Over Row
185 x 10
185 x 10
185 x 10
185 x 10
185 x 10
185 x 10
185 x 10
185 x 10
185 x 10
185 x 10

BB Curls
115 x 10
115 x 7
95 x 10

Close Hammer Grip Lat Pulldown
210 x 8
195 x 8
180 x 8

Shrugs (little bit of momentum)
405 x 12
405 x 12
405 x 12

Alternating Incline DB Curls
30's x 15
30's x 12
30's x 10

Misc

pretty intense workout, worked up quite a sweat and actually could smell myself lol...thats when you know you worked out.

[Quelly]

Friday January 4th Day 236

Intro

I've developed that deep chest soreness now, and my back hasnt gotten sore yet, I expect it soon though. Eating got a little easier today...granted I ate a chipotle burritto...lol...makes 1250kcals go down a little easier than when your trying to get that many calories from hardboiled eggs, wheat bread, and cottage cheese lol.
Hit up a shoulder and core workout today, man 10 x 10 can be humbling, I want to see where I'll be at with these workouts in 3-4 weeks.

Nutrition

Cals 3411 F 127 C 326 P 238

Training

Shoulders, Core

Seated BB Military Press
115 x 10
115 x 10
115 x 10
115 x 10
115 x 10 couldnt fully lock out last rep
105 x 10
105 x 10
105 x 10
105 x 10
105 x 10 couldnt fully lock out last rep

Lateral Raises
50's x 10 cheaty
40's x 12 lil cheaty
30's x 15 strict

Cable Rear Delts
50lbs x 10
40lbs x 12
30lbs x 15

Stacked Feet Roll Ups
x 20
x 20

Bodyweight Hyperextensions
x 20
x 20

Misc

my shoulders getting some DOMS would be cool, havent had that in years...literally.

[Quelly]

Tuesday January 8th Day 240

Intro

2nd chest and tris day on GVT, and I have to say I've made some solid progress, I kept with 185 on bench for 7 as opposed to 5 sets, and kept everything the same, or did more reps or used more weight with the other exercises. Very pleased.

Nutrition

3521 F 114 C 375 P 249

Training

Chest, Tris

Bench Press
185 x 10
185 x 10
185 x 10
185 x 10
185 x 10
185 x 10
185 x 8
155 x 10
155 x 10
155 x 10

Seated Overhead DB Tricep Extension
90lbs x 10
80lbs x 9
70lbs x 10

DB Flys
45's x 12
45's x 9
40's x 10

Cable Tricep Pushdowns
90lbs x 10
80lbs x 10
70lbs x 12

Misc

I think 185 x 10 x 10 is gonna be a reality in a few weeks

[Quelly]

Wednesday January 9th Day 241

Intro

Holy crap is my body responding to GVT, my gym performance has improved on every exercise for the last two workouts. Today was my 2nd back and bis GVT workout, just like yesterday I did the same workout as last weeks session, and will continue to do so until I don't improve. I think my body was just waiting for some volume.

Nutrition

3507 F 102 C 373 P 279

Training

Back, Bis

BB Bent Over Row
190 x 10
190 x 10
190 x 10
190 x 10
190 x 10
190 x 10
190 x 10
190 x 10
190 x 10
190 x 10

BB Curls
115 x 11
115 x 8
95 x 10

Close Hammer Grip Lat Pulldown
210 x 9
195 x 9
180 x 9

Shrugs (less momentum than last week)
405 x 12
415 x 12
415 x 12

Alternating Incline DB Curls
30's x 16
30's x 13
30's x 10

Misc

awesome workout!

[Quelly]

Thursday January 10th Day 242

Intro

I am loving GVT, the improvements I'm making are awesome, I think from here on out I'm going to switch between low volume pling style training and GVT, and just switch everytime I stop making progress one way. Ate A LOT today, downed three big old shakes. My body's temperature is up, I have a lot of energy...I'm definitely adapting to higher cals.

Nutrition

3724 F:104 C:435 P:269

Training

Shoulders, Core

Seated BB Military Press
115 x 10
115 x 10
115 x 10
115 x 10
115 x 10
115 x 10
115 x 10
115 x 10
115 x 10
115 x 9 lol barely couldnt get the last rep on the last set...I'm gonna make 115 x 10 x 10 my beotch next week

Lateral Raises
50's x 12 cheaty
40's x 12 lil cheaty
30's x 15 strict

Cable Rear Delts
50lbs x 11
40lbs x 13
30lbs x 16

Stacked Feet Roll Ups
x 20
x 20

Bodyweight Hyperextensions
x 20
x 20

Misc

pretty happy with the jump I made in getting 115 for all 10 sets, it wasnt always 100% of the full rom and I didn't get that last rep...but next week I will.

[Quelly]

Thursday January 17th Day 249

Intro

Finishing up my third week of GVT, back day went great yesterday got 195 x 10 x 10 on bb rows, chest day, my food was crap and I didn't do to well, but next week I think I'll see maybe 7-8 full sets with 185. Today went well, got 115 for the whole thing, and increased reps and weight on the rest.

Nutrition

3473 F122 C334 P263

Training

Shoulders, Core

Seated BB Military Press
115 x 10
115 x 10
115 x 10
115 x 10
115 x 10
115 x 10
115 x 10
115 x 10
115 x 10
115 x 10

Lateral Raises
50's x 12 cheaty
47.5's x 10 lil cheaty
35's x 15 strict

Cable Rear Delts
50lbs x 12
40lbs x 13
30lbs x 16

Stacked Feet Roll Ups
x 25
x 25

Bodyweight Hyperextensions
x 25
x 25

Misc

one more week of GVT, then I'm starting a new program.

[Quelly]

Wednesday January 30th Day 262

Intro

Okay, took a few days off after GVT, haven't been logging online much, but I'm going to start to again. Just had my first day back in the gym after 5 days off, first work out with my new partner at the new gym, and it was awesome, I think I needed the time off because I did well. Back is doing MUCH better, and I'm consistently getting my food in.

Nutrition

3468 F117 C324 P274

Training

Full Body focus on legs

ATG Squats
135 x 10
185 x 8
225 x 5
275 x 3

315 x 10 ATG PR
315 x 8
315 x 6

Lying Hamstring Curls
150 x 12
160 x 8
140 x 7 DROP 110 x 5

Time Under Tension Leg Extensions
60lbs x 45 seconds
45lbs x 1 minute

Standing Calf Raise
100 x 15

210 x 15
300 x 12
110 x Time Under Tension: 45 seconds

Seated Calf Raise
4 plates x 12 sloppy
3 plates x 12
2 plates x Tim Under Tension: 45 seconds

Bench Press
135 x 8
185 x 5

225 x 8
275 x 3

DB Rows
70 x 8

100 x 12
100 x 10

Misc

I'm feeling really good, looking forward to the new split I'm on, 4 days a week, 1 full body with a focus on legs, then 2 days off, chest, back, shoulders and arms, then a day off. No cardio, more food time to grow.

[LiGymRatt]

nice nubers bro! hope all goes well ith the new split.

[Quelly]

nice nubers bro! hope all goes well ith the new split.

thanks, so far things are going great!

Saturday Feb 2nd Day 265

Intro

Just finished an awesome 40 minute chest workout, I had forgotten how much a good workout partner can help. Strength is coming back , and I'm feeling awesome.

Nutrition

will update when I'm done plowing

Training

Chest

Bench Press
135 x 8
185 x 5

225 x 9
225 x 7
205 x 8

Incline DB Press, very strict form full rom good stretch
40's x 8

70's x 8
55's x 11
45's x 12

DB Flys, very strict form full rom good stretch
35's x 14
30's x 14

Dips
x 15
x 11
x 8

Misc

I can feel myself growing right now, I feel progress ahead.

[Quelly]

Sunday Feb 3rd Day 266

Intro

Just had one of the best back workouts of my life as far as my lats are concerned...did some new stuff, and really focused on the mind muscle connection and being strict with form in terms of working the target muscles it was AWESOME.

Nutrition

will update when I'm done plowing

Training

Back

Pull Ups
x 17
x 12
x 8
Lat PullDowns
180lbs x 10

1 Arm Cable Motorcycle Rows
60lbs x 10
50lbs x 12
50lbs x 10

Strict T Bar Rows w/35 plates for more ROM Lats already were toast!
2 plates x 15
3 plates x 15
4 plates x 10
3 plates x 10

Smith Machine Rack Pulls
2 plates/side x 8

3 plates/side x 5
3 plates/side x 5
3 plates/side x 5

Barbell Shrugs 2 second hold at top
225 x 8

315 x 10
315 x 11

Misc

friggin great workout

oh and cals from yesterday were
3458 138 299 259

[Quelly]

Monday Feb 4th Day 267

Intro

My back is sore from the base of neck to the base of my spine...this is the most sore my back and especially my lats have ever been. And no spinal flare up, I can feel things growing.
Had a great shoulders and arms workout today, I'm loving the new gym and training partner. We had crazy isolation today in the bis, tris, and shoulders. The incline curls made my arms feel like they were going to explode, and the rear delts and tricep work hit exactly where they were supposed to.

Nutrition

3431 F107 C373 P249

Training

Shoulders and Arms

Seated Shoulder Press
40's x 8

70's x 10
60's x 11
50's x 12

Lateral Raises
40's x 12
40's x 12
40's x 10

DB Seated Rear Delt Raises
45's x 12
45's x 12
45's x 10

Barbell Curls
Bar x 10

115 x 11
95 x 11
75 x 10

Incline DB Curls, simultaneous curls on steep incline elbows behind back
25's x 10
20's x 9
15's x 15

Seated Overhead DB Extension
80lbs x 14
80lbs x 10
70lbs x 12

1 Arm Reverse Grip Tricep Pushdown
35lbs x 12
30lbs x 12
25lbs x 15

Decline DB Extensions, steep decline
25's x 9
20's x 10
15's x 15

Misc

had probably the most insane pump i've had in months in my bis and tris.

[Quelly]

Wednesday Feb 6th Day 269

Intro

Great full body workout today, now just workin on gettin the food in, which is hard when you're never hungry *sigh*. Anywho, hit up some hack squats, lunges, calves, bench, militaries and rack chins. Awesome workout.

Nutrition

3364 120 325 256

Training

Full Body

Hack Squat this is a heavy hack squat, feels like there is already a plate on each side just w/sled
sled x 8
1 plate/side x 8

2 plates/side x 10
2 plates/side x 8
2 plates/side x 9

Standing Leg Curl
50lbs x 14/side
55lbs x 12/side
60lbs x 11/side

1 Leg Bodyweight Calf Raise to failure, focus on peak contraction
3 sets

Alternating Barbell Lunges
135 x 12/side
185 x 8/side
185 x 6/side

Seated Calf Raise
3 plates x 12
3 plates x 11
3 plates x 10

Bench Press
135 x 8
185 x 5

225 x 10
245 x 5

Rack Chins
BW x 8

45lbs x 8
35lbs x 8
20lbs x 8 BW x 4

Seated Barbell Military Press
Bar x 8
95 x 7

135 x 7
115 x 10

Misc

bench is gettin stronger again, first workout was 225 x 8, last was 225 x 9 today was 225 x 10

[rich55]

I see you are doing a little German Volume Training...NICE! It looks like everything is going good. How is your progress coming along? Good training partners make a HUGE difference.