Quelly Powerbuilding til 09': Big, Lean & Powerlifting

[Quelly]

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.

yeah I got a bit of size and set endurance out of it, and I'm getting better at my mind muscle connection on lat movements, it was good I did it for 3 weeks I think. But progress is starting to really set in, I've got my mindset locked in and my nutrition has been solid, but its been a struggle, I can't remember the last time I've been hungry, I feel like I could skip 2 days of eating and not even notice...anyway, below is a good summary of my progress

Wednesday Feb 13th Day 276

Intro

Just got over a 48 hour bug...mostly...and I managed to still eat my 3500kcals during the sickosity...and man that sucked...I'm never hungry when I'm healthy...so yeah a lot of force feeding. Good news is my strength was good in the gym today, and I kept the sets down a bit to make sure I didn't sabatoge my immune system. Going out to eat tonight...and get this, I've been getting comments about having bigger arms and lats...and I weighed myself, sweaty, drinking water and fully clothed at the gym....229lbs...yeah I was stoked...probably puts me close to 220 w/o clothes and water weight...but that's what I get for upping carbs and training hard...I've gained a bit of fat, but I'm getting bigger and stronger too. I think in a few more weeks I'll do a 2-3 week mini cut.

Nutrition

3467 85 381 296

Training

Full Body

ATG Squats
bar x 8
135 x 8
225 x 6
275 x 3

325 x 10 big atg pr!
315 x 10

1 Leg Lying Ham Curl
70lbs x 14
70lbs x 12
70lbs x 10

Calf Raise on Leg Press
2 plates/side x 16 (1 leg)
3 plates/side x 12 (1 leg)
6 plates/side x 20 (2 legs)

Seated Calf Raise
3 plates x 15
3 plates x 12
3 plates x 12

Bench Press
135 x 8
185 x 5
225 x 10

Underhand grip Lat Pulldowns wow did I feel my lats on this
160lbs x 15
180lbs x 12
180lbs x 10

Misc

feeling stronger every time I do squats, pretty cool, and I think I'm headed for 225 x 12 on bench when we do it fresh and I'm not sick. Normally that means 315 x 1...although didn't pan out last time...when I can get 225 x 13....we're gonna get 3 plates baby.

[rich55]

Sounds like you are continuing to make progress. Keep it up! Cyclical dieting (alternating gaining and cutting phases) helps out with appetite issues. Cut for a bit and you'll get hungry again, haha.

Feeling lats work is an issue for many. Heck, I had a national level figure chick tell me she couldn't really feel her lats. I taught her a thing or two real quick. The key is the stretch. Let your scapulae and lats stretch on each exercise. A slower negative and slight hold in the full stretch position goes a LONG way. Showing in the gym is easier to convey.

[Quelly]

Sounds like you are continuing to make progress. Keep it up! Cyclical dieting (alternating gaining and cutting phases) helps out with appetite issues. Cut for a bit and you'll get hungry again, haha.

Feeling lats work is an issue for many. Heck, I had a national level figure chick tell me she couldn't really feel her lats. I taught her a thing or two real quick. The key is the stretch. Let your scapulae and lats stretch on each exercise. A slower negative and slight hold in the full stretch position goes a LONG way. Showing in the gym is easier to convey.

no I understand what you're saying, and doing just that I've been feeling my lats a lot more for the first time in over 3 years of bodybuilding...so yeah good advice. And yes, it also about time for a mini cut

Sunday Feb 17th Day 281

Intro

Just finally got over being sick....lame. Got back from tahoe with some of my family, we had a good trip. And then worked out, macros were a little off because I was limited to what was at the cabin and then made up for it at home but it was still alright.

Nutrition

3202 103 325 246

Training

Back

Rack Chins
Bw x 8

+40lbs x 10
+30lbs x 10
+30lbs x 8 BW x 4
BW x 12

DB Rows
100 x 12
100 x 12
100 x 10

Pull Ups
x 10
x 8 +2 assisted
Lat Pulldown
180lbs x 10

Motorcyle Cable Rows
60lbs x 10
60lbs x 10
50lbs x 12

Barbell Shrugs
225 x 10
315 x 10 no straps
405 x 10 straps
365 x 12 strict w/straps

Misc

good workout today, didn't record yesterdays session since I hit the gym ran home, packed and left for tahoe, but it was good...highlight was benching 235 x 9...nearly back up to my best of 235 x 10. 3 plates is a coming.

[Quelly]

Monday Feb 18th Day 282

Intro

Very happy to not wake up feeling like fermented ass this morning, being sick blows and I'm glad its over. Got adjusted this morning at the chiro, trained til about 6pm, and then hit the gym around 7:30pm. Weight despite that 229 weigh in at the gym has actually not budged for a while now...I guess that was just weird sick water retention. But I'm hovering right around 213-214 dry weight in the morning all nekked. SO, I've decided to push the cals up, at first I was thinking BOOM 4k cals but I decided on 3700-3800. And that began today.

Nutrition

3882 116 420 299

Training

Shoulders + Arms

Standing Military Press
bar x 10
95 x 7

135 x 8
135 x 8 spot on last 2
115 x 10 115 x 10 push presses

Leaning 1 arm DB Lateral
35 x 12
35 x 12
30 x 15

Standing Bent Over Delt Raises
40's x 12
40's x 12
40's x 10

Barbell Curls
bar x 8

115 x 10 spot on last
115 x 8 spot on last
85 x 12 spot on last

Incline DB Curls
25's x 10
25's x 10
20's x 12

Rope Cable Curls
80lbs x 10
75lbs x 12
75lbs x 12

Close Grip Bench
185 x 9
185 x 9
185 x 9

Decline DB Extensions
40's x 8
35's x 8
30's x 10

Rope Pushdowns
75lbs x 12
75lbs x 12
70lbs x 12

Seated Machine Shoulder Press
140lbs x 12
130lbs x 12
120lbs x 12

Misc

intense workout today, a lot of forced reps, it was awesome, insane pump.

[Quelly]

Thursday Feb 21st Day 285

Intro

Trained a few clients after a long 10 hours of sleep. Ate real well today and got in a really tough full body workout with a focus on legs today. Barely had any gas left for the bit of upper we did, and was actually hungry enough to put down the 3700k cals.

Nutrition

3710 106 429 261

Training

Full Body

Bodymasters Hack Squat (this thing is the heaviest hack sled ever)
rack x 10
1 plate x 8

2 plates/side x 10
3 plates/side x 6
2 plates +25/side x 9

Foot inverted Leg extensions
1 leg 60lbs x 15
1 leg 80lbs x 15
1 leg 120lbs x 12
2 legs 210lbs x 12

Seated Leg Curl
160lbs x 15
210lbs x 15
280lbs (stack) x 12
280lbs x 10

Peak Contraction Calf Work
30 seconds plyo calf jumps/leg x 2
1 leg bodyweight calf raise to failure

Bench Press
135 x 10

225 x 9 wasn't surprised, totally winded at this point
225 x 7

Underhand Grip Pulldowns HOLY LATS!
100lbs x 10

190lbs x 12
190lbs x 10
180lbs x 10

Misc

friggin crazy workout, felt like I'd been dragged by a pick up going 60mph through rought gravel.

[LiGymRatt]

Nice numbers bro!
60mph? that sucks kat.. lol

[Quelly]

new laptop, back online woot!

Nice numbers bro!
60mph? that sucks kat.. lol

it sucked but it was awesome lol

Wednesday March 5th Day 299

Intro

Finally got our new laptop and i'm back online, thank god...Anyway, been eating everything in sight lately, and i've been staying right around 14-15% bodyfat, weight right around 214-215 and I'm getting comments on my lats and arms pretty regular now....cool stuff. Big PRs lately too.

Nutrition

alot roughly 290g pro, 400g carbs, 100g fat

Training

Full Body

Bodymasters Hack Squat (this thing is the heaviest hack sled ever)
rack x 10
1 plate x 8

3 plates/side x 8
3 plates/side x 7
3 plates +10/side x 7

RDL's we decided we hate sldl, and rdl, they don't work for us tall guys, just all lower back
bar x 6
135 x 6

225 x 8
275 x 8
275 x 8 sumo stance

Standing Leg Curls
40 x 7

75 x 10/side
55 x 14/side
55 x 12/side

Walking DB Lunges
60's x 10 steps/leg
60's x 10 steps/leg

Standing Calf Raise
280lbs x 25
380lbs x 19
480lbs x 15

Seated Calf Raise
3 plates x 20
3 plates + 25 x 16
4 plates x 12

Bench press
135 x 8
205 x 4

250 x 7
245 x 7
225 x 9

Underhand Lat Pulldowns
120 x 8
160 x 5

220 x 9 w/spot
220 x 9 w/spot
220 x 9 w/spot

Misc

hack squats were INSANE, barely got my 3rd rep on the third set, I don't remember how but I got 7...rdls blew ass and we lost a little umph until we hit lunges, those toasted us and then todd and I both hit big pr's on bench, he got 205 x 3...we were stoked.

[LiGymRatt]

i SEE NUMBERS RISING!!! NIce

[LiGymRatt]

Sounds like you are continuing to make progress. Keep it up! Cyclical dieting (alternating gaining and cutting phases) helps out with appetite issues. Cut for a bit and you'll get hungry again, haha.

Feeling lats work is an issue for many. Heck, I had a national level figure chick tell me she couldn't really feel her lats. I taught her a thing or two real quick. The key is the stretch. Let your scapulae and lats stretch on each exercise. A slower negative and slight hold in the full stretch position goes a LONG way. Showing in the gym is easier to convey.

I def agree.. its all about the stretch!

[Quelly]

I def agree.. its all about the stretch!

yeah i agree...only took me three years + to learn though lol

Saturday March 8th day 300

Intro

Smashed a chest workout this early afternoon with a bit of calves, the only weakpoint in my legs, gonna start hitting them twice a week now. Got some nutty prs on chest today, got a pr on decline, and it was my 3rd exercise! Eating a lot today, and clean...its rough...3 cups of oats, corn, turkey chili, 4 eggs, pasta, tuna, whey, and top ramen lol...ok mostly clean.

Nutrition

3661 85 432 295

Training

Chest + Calves

DB Bench Press
45's x 8
70's x 5

100's x 13
100's x 10
100's x 8

Incline Bench
135 x 5

165 x 10
165 x 8
155 x 10

Decline Bench
135 x 10

225 x 12
225 x 10
225 x 8

Cable Crossovers
60/side x 11
55/side x 12
55/side x 10

Machine Press
170lbs x 13
150lbs x 15
130lbs x 18

Calf Press on Leg Press SS DC Extreme chest stretch
2 plates/side x 25
4 plates/side x 25
6 plates/side x 20
6 plates/side x 15

Misc

getting stronger very steadily...i'm in the zone as of late

[Quelly]

Sunday March 9th Day 301

Intro

Just had a great back workout, my lower back is getting alot better, it doesnt feel disc related at all anymore, now its a localized ache right to the right of my lower spine, pretty sure I've got a healing strain in some deep soft tissue, but I can be smart and work around it and its helping it heal.

Nutrition

will update when I'm done plowing goal P300 C400 F100

Training

Back

little bit of elliptical and Lat PullDowns to get warmed up

Deadlifts
135 x 10
185 x 10
225 x 8

315 x 5
315 x 5

Hammer Grip Pull Ups
x 12
x 10
x 9
x 8

DB Rows
100 x 15
100 x 15
100 x 16

Overhand Grip Lat Pulldowns
180 x 10
160 x 12
140 x 15

Cable Rows w/rope leaning forward
120 x 13
100 x 18
90 x 20

Shrugs
135 x 12
225 x 10

315 x 20
315 x 20
315 x 20

Misc

deadlifts are getting better, my hams and back thickness are coming back

[Quelly]

Monday March 10th Day 302

Intro

Oh man is my back smoked today, not lower back, but lats, and traps. Eating big today too. Got some red potatoes, chicken, turkey, tuna, milk, oats, brown rice, wheat bread, pasta, and bananas at trader joes and I've been plowing nice and clean today.
Gym performance is getting ridiculous, moving weight up everytime we come back to an exercise without fail, shoulders are looking BIG lately, and I've actually got an upper chest and my lats are growing like they have never been trained.

Nutrition

3666 92 424 304

Training

Shoulders + Arms

Seated DB Press
40's x 10
55's x 5

80's x 8 got this for 5 last time we did it
75's x 8
65's x 12

Cable Lateral Raise
35 x 8
30 x 10
25 x 12
25 x 12

Rear Delt Deck rear delts smoked from yesterday lol
120 x 10
110 x 12
100 x 12

Seated Overhead Rope Tricep Extension
110 x 9
100 x 10
90 x 10

Close Grip Bench Press
135 x 8

185 x 12 got this for 9 last time
185 x 10
185 x 9

Tricep Kickbacks
25 x 15
25 x 14
25 x 12

Seated Alternating Curls
30's x 10
40's x 4

55's x 8 got 8 with 50's last week
50's x 10
45's x 11

Straight Bar Spider Curls
60 x 10
60 x 9
50 x 12

Full ROM Lateral Raise (arms come all the way to ceiling)
15's x 12
15's x 10
15's x 8 DROP 10's x 6

Misc

insane workout prs on every bodypart, ridiculous pump, arms felt like they were gonna fall off.

[Quelly]

Wednesday March 12th Day 306

Intro

Fucking PR city today boys and girls! And my weight is up, weighed in at 217.4, and by all appearances I'm the same leanness....which isnt that lean lol, around 15%. Even my wife can notice some changes....which is amazing...that woman couldnt tell a difference until I'd lost 20lbs during contest prep....sigh...lol.
Anyway, been eating like a champ and training as hard as possible and as smart as possible. Gonna start hitting calves twice a week, and hitting my medial and front delts on my right shoulder twice a week, bring up my imbalances.

Nutrition

3068 71 332 287 + Bowl of Penne with light white sauce w/chicken, artichoke

Training

Full Body

ATG Squats
Bar x 10
135 x 8
185 x 6
225 x 5
275 x 3

335 x 6 accidentally came a little too far forward and had to dump it
335 x 9
315 x 9

Lying Hamstring Curls
90 x 10

170 x 12 w/spot
170 x 8
150 x 10

Standing Calf Raise
340 x 16

380 x 18
400 x 16
400 x 15

Seated Calves
2 plates x 20
3 plates x 16
3 plates x 16

Bench Press
Bar x 10
135 x 8
185 x 4
225 x 2

275 x 4
245 x 8 w/spot
225 x 9 w/spot

Underhand Grip Lat pulldown
140 x 10
160 x 5

230 x 9 w/spot
230 x 8 w/spot
220 x 8 w/spot

Misc

PR on squats, ham curls, bench, and lat pulldowns....in one workout....fuck yeah.

[LiGymRatt]

Hey Big Guy! hows things going? Looks like the numbers are getting heavier!

[Quelly]

Hey Big Guy! hows things going? Looks like the numbers are getting heavier!

things are growing great, my shoulders chest and lats are the biggest theyve been and I'm finally attaining that thing called a "taper"...very new for me

had a pretty crazy weekend, cousins birthday and some other stuff, ate out a lot to make sure I got the cals in and had a good back workout and a good chest workout

Highlites:

Bench
245 x 8
245 x 8 w/spot on last rep
225 x 9 w/spot on last rep

Decline DB Press (after flat bench and incline db)
100's x 12

Shrugs with pause at top and slow negative
405 x 13

Weighted Hyperextensions
+40lbs x 12
x 10
x 8
not impressive, but what I was happy about is I'm not sore at all after...last week my back was toe up after the hypers...lower back is healing up quick now!