Quelly Powerbuilding til 09': Big, Lean & Powerlifting

[Quelly]

Monday March 17th Day 309

Intro

Chest is still lit up from the workout on friday...back to eating by the books today, I think I hit my caloric goals over the weekend...but not too cleanly, had pizza at my cuz's b-day and snuck in shakes when I could...definitely hit my protein and calorie requirements....but I bet my carbs were low and fats high...not a biggie.
Hit up shoulders and arms today, and hit some prs and just got smoked...good stuff

Nutrition

3696 92 414 315

Training

Shoulders + Arms

Seated BB Press
Bar x 10
95 x 5
135 x 3

155 x 7 I think
145 x 9
145 x 7

Seated Lateral Raise
30's x 6

40's x 11
40's x 9
35's x 10

Cable Rear Delts
50/side x 10
45/side x 9
30/side x 12

1 arm Seated DB Overhead Extension
40 x 8
35 x 10
35 x 8

Rope Pushdowns
80 x 11
80 x 10
80 x 7 DROP 45 x 3 smoked

Decline DB Tricep Roll outs
20 x 8

30 x 7 wow smoked!
25 x 8
20 x 11

Barbell Curls
bar x 10
75 x 6

125 x 11 w/spot
125 x 8
115 x 10

Incline Curls
25's x 12
25's x 10
25's x 10 w/spot

Misc

awesome workout

[LiGymRatt]

lol take advantage of that pizza now kid!!!!!!!!!! lol cause we both know its bye bye when its show time!!! EAT UP BUDDY!! once in a while anyway!

[Quelly]

lol take advantage of that pizza now kid!!!!!!!!!! lol cause we both know its bye bye when its show time!!! EAT UP BUDDY!! once in a while anyway!

lol so true

UPDATE

so my in laws were here as of wednesday night and just left, so my last three workouts I haven't logged because we've been in san fran, old sac and out eating and stuff...but awesome updates

Bench
295 x 3!!!!!!!!

I've never hit 295 x 2 before, even when i was benching 320...this is huge.

Deadlift
365 x 3 I havent deadlifted more than 3 plates for nearly 5 months now, this was tough, but it didn't hurt my back at all...I think I'm near 100% healed. A few more weeks to maybe a couple months of stretching, massage and chiro, and smart training and I should be doing deadlifts with the first number being a 4

looking the biggest I've ever looked, comments from everybody, even people at work who see me regularly and my wife...

good times

[Quelly]

Monday March 24th Day 316

Intro

Crazy prs today, awesome workout, and I've been hittin the food hard, but ran out of peanut butter, and nuts, and I'm low on fat....and thus on calories...I've got a meal left and i'm probably going to drink some olive oil and eat a chicken breast...should put me where I need to be.

Nutrition

3049 55 388 250 w/1 meal left

Training

Shoulders + Arms

Seated DB Press
45 x 10
60 x 4

80 x 9
80 x 7
75 x 8

Leaning Lateral Raise
25 x 8

45 x 10
45 x 11
45 x 10

Seated Rear Delt DB Fly
30 x 6

55 x 12 this suprised the hell out of me
55 x 10
55 x 10

Close Grip Bench Press
bar x 8
135 x 8
175 x 5

225 x 8 WOW! best ever was 6 before with perfect form
225 x 8 w/spot
225 x 6

Seated Overhead DB Extension
45 x 8
70 x 5

100 x 7
90 x 9
90 x 8

1 Arm rev grip cable pushdown
30 x 10
30 x 10
20 x 25...yeah we did this on the heavy outside cable, big diff between plates

Seated Alternating DB Curl
30's x 8
45's x 4

60's x 7 this was HEAVY
55's x 8
50's x 10

1 arm hammer grip DB Spider Curl
30 x 10
25 x 15
25 x 10 DROP 15 x 6

Misc

that CGBP PR is nuts...I benched 320 when I could hit 225 x 6...so I don't even know what that means....and I hit 295 x 3 on regular bench wednesday last week.....I think in a month or two I'm gonna put on 315 and fucking triple it.

[Quelly]

posted this on another forum in my other log in response to a question "what has gotten into your pressing lately?" as far as my gains...just wanted to post it here to give credit where credit is due:


thanks...and to answer what has gotten into my pressing lately....well it aint just pressing I've hit prs EVERYWHERE, well except on deads but I'm recovering from injury....BUT thats healing and I'm getting stronger on em...so...what's happening is I'm consistently hitting 3600-3800kcals with good macros on workout days, 3200-3500 on non workout days, I've got laser focus, a GREAT workout partner, and a schedule that gives me the perfect blend of recovery and stimulation, and works on my weak areas, and incorporates a perfect blend of variety and progression on foundational exercises. On top of that, I've been taking in probably 75-100g of whey protein isolate, of the highest quality from Golden Finish and true protein, 14g of EAA's from Purple Wraath, 5g of Leucine post workout from golden finish, and beta alanine, citrulline malate, and creatine from purple wraath and green bulge. I've got every base covered and I'm giving 110%.
I have to thank Controlled Labs for being in my corner for so long...I was nervous when I decided to take a contest season off to gain mass in bodybuilding, but they were cool, and then I was REALLY nervous when I hurt my back and couldn't even powerlift in the interim....yet all I've been getting is support and top quality supplements, I couldnt ask for more.
And meeting my workout partner, who is wiser (read older ) and who has the same injury as me has helped me to get a more patient, focused and relaxed yet motivated attitude in the gym and the kitchen. I'm blessed right now and taking full advantage of it.

[Quelly]

b]Wednesday March 26th Day 320[/b]

Intro

This was probably one of the best workouts I've ever had....I mean....yeah you'll see.
Eating is going good, supplementation is going great, I think my high intake of EAA's and leucine from PW and Golden Finish is helping me out with my gains as of late too. Frickin killin it in the gym.

Nutrition

2906 61 320 273 w/a meal or two left

Training

Full Body

ATG Squats
Bar x 10
135 x 8
185 x 5
225 x 4
275 x 2
315 x 1

365 x 5 best i've ever done is a triple w/365
345 x 7
315 x 8

Lying Hamstring Curls
100lbs x 10
120lbs x 5

180lbs x 11
180lbs x 9
170lbs x 9

Leg Extensions
100lbs x 10

180lbs x 26 WOW lol
200lbs x 15 thats better lol

Bench Press
Bar x 10
135 x 8
185 x 5
225 x 2

255 x 7
235 x 8
225 x 6 out of gas

Standing Calves...decided to try a different approach, really stretch out the fascia, we went to a full stretch for a second then exploded up and held the contraction at the top for each rep....one word....HUMBLED
280lbs x 10
280lbs x 9
280lbs x 10

Seated Calves...same style
2 plates x 15
2 plates + 25 x 12
2 plates + 25 x 13

Underhand Grip Lat Pulldowns
100 x 10
160 x 5
200 x 3

240 x 11 huge pr
240 x 9
240 x 7

Misc

its awesome not knowing what to expect as far as PRs when you walk in the gym....actually I knew what to expect...I said, I'm getting 365 for 5..and I did...and that just set the tone for the workout...feeling GOOD.

[rich55]

PR's everywhere. It looks like training is going well. Nice work!!

Keep it up man!!! Mark is just jealous that he can't have pizza now, haha.

[LiGymRatt]

DAMN IT!!!!!!!! LOL WHY YOU GOT TO CALL ME OUT ABOUT THE PIZZA THING!!!

Its Ok... Its all worth it in the end!
what i really want right now is some Mac and Cheese!!! and i'm not talking about the box crap!

[LiGymRatt]

NiceQuelly!!

you def do have some crazy numbers... A True Lifter!!! NOW THE THREE OF US HAVE TO TRAIN TOGETHER!! LOL Maybe one day..

[Quelly]

Saturday March 29th day 321

Intro

Had to take my car into the shop to get fixed and ended up being forced to workout w/o my partner...oddly enough we both smashed some prs and had a great workout.

Nutrition

2949 66 352 241 w/a meal left

Training

Chest + Right Anterior and Medial Delt

DB Alternating Bench (1 arm continually up)
45's x 8
70's x 5

100's x 6 + initial lift
90's x 5 + initial lift
80's x 7 + initial lift

Incline Bench
bar x 8
135 x 5

175 x 8 pr w/o spot
155 x 10
135 x 12

Decline Bench
135 x 8
185 x 5

225 x 12 pr because no spot
225 x 9
205 x 12

Dumbell Flys
50's x 10 pr because no spot
40's x 12
40's x 10

Dips
BW x 16
BW x 14

2 sets DC Stretching

Cable Lateral Raise
35lbs x 8
25lbs x 10
15lbs x 13

Cable Front Raises
35lbs x 6
25lbs x 10
20lbs x 12

Misc

pretty damn good workout considering I didn't have my workout partner...shit is going good!

[Quelly]

Sunday March 30th Day 322

Intro

2 hour workout today, hit up back HARD and then blasted calves. Feeling really good, weight is holding steady around 217ish...got calipered at work by 3 different people, 13.4-14.7% bodyfat was the spread of readings...so I'm guessing 14-15%. Which is good Lean body mass is up a couple pounds.

Nutrition

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

Training

Back

Rack Chins
BW x 10
BW x 10

50lbs x 8
60lbs x 8
75lbs x 8 BW x 3
75lbs x 6 BW x 4
all the above was a pr, I think a 45lber was the heaviest I did before lol

DB Rows
70lbs x 8
80lbs x 5

100lbs x 20
100lbs x 20
100lbs x 15

Underhand Grip Lat Pulldown
100 x 8
160 x 5

200 x 10
190 x 10
180 x 11

Weighted Hyperextensions
BW x 10
20lbs x 6

50lbs x 12
50lbs x 10
50lbs x 8

Seated Machine Rows
160lbs x 15
160lbs x 12
150lbs x 13

Shrugs no cheating
bar x 8
135 x 8
225 x 8
315 x 6

425 x 10
425 x 10
425 x 9

Seated Calves
1 plate x 10
2 plates x 6

4 plates + 25 x 12
4 plates + 25 x 10
Deep stretch and pause on last set
3 plates x 8 2 plates x 6 1 plate x ? so painful I have no idea but a few at least lol.

Misc

amazing workout

[Quelly]

PR's everywhere. It looks like training is going well. Nice work!!

Keep it up man!!! Mark is just jealous that he can't have pizza now, haha.

cant stop won't stop...aiming for that pro card 09'

and yeah....pizza is good

DAMN IT!!!!!!!! LOL WHY YOU GOT TO CALL ME OUT ABOUT THE PIZZA THING!!!

Its Ok... Its all worth it in the end!
what i really want right now is some Mac and Cheese!!! and i'm not talking about the box crap!

lol...yeah mac and cheese is good...I'm about to get some subway though...love the offseason

NiceQuelly!!

you def do have some crazy numbers... A True Lifter!!! NOW THE THREE OF US HAVE TO TRAIN TOGETHER!! LOL Maybe one day..

working on it...and yeah that would be awesome, or even compete in the same show

[rich55]

Team CL weight smashing! OH YEAHH!!! Some day soon hopefully.


Well Mark, you can have your mac & cheese here in a few weeks haha. I had subway today too, haha. Double meat club extra veggies.

[Quelly]

Team CL weight smashing! OH YEAHH!!! Some day soon hopefully.


Well Mark, you can have your mac & cheese here in a few weeks haha. I had subway today too, haha. Double meat club extra veggies.

good call

Monday March 31st Day 323

Intro

Pr on nearly every exercise today...friggin awesome, took some pics too, I'll upload em soon, and I'll be taking some lifting vids next time I bench and squat.
WOOT
Eating big lifting big getting big.

Nutrition

3620 85 414 303

Training

Shoulders + Arms

Seated Military Press
bar x 10
95 x 7
135 x 4

155 x 9 w/spot
155 x 8 w/spot
155 x 7 w/spot

Cable Lateral Raise
25 x 8

35 x 10
30 x 12
30 x 12

1 arm Bent over Rear Delt Raise
30 x 8
50 x 5

65 x 10
65 x 10
65 x 11

Barbell Curls
bar x 10
95 x 6
115 x 4

135 x 7
135 x 6
115 x 9

Incline Curls
30's x 10
30's x 9
25's x 12

Seated Overhead 2 arm DB extension
45 x 10
75 x 6

100 x 10
100 x 9 with spot
100 x 8 with spot

Cable Pushdowns
60 x 8

100 x 10
90 x 12
90 x 10

Close Grip Push Ups
20
14
16? lol

Misc

huge PR on a lot of stuff...man I'm feeling good lately

[LiGymRatt]

lol Have my Mac & Cheese in OH???
bud i'm not coming all the way to OH for Mac & Cheese!!!
but i am def going to have some after the show at "SUPERMAC" in the city!! yeah thats right the place is called SuperMac!