Quelly Powerbuilding til 09': Big, Lean & Powerlifting

[Quelly]

Bulked pics

ok I've attached 3 photos, the side chest I think is a good illustration of how my upper body mass is starting to equal my lower body mass....the front double and rear double I think are showing my taper increasing and more lats.

[Quelly]

Wednesday April 2nd Day 327

Intro

Crazy workout today, totally gassed, and we hit some good prs and just killed it in general. Ate some awesome food thanks to Todd via Father Flex...my workout partner cooked up his recipe for chicken piccata(sp?) and Ezekiel bread pudding....had it post workout after my golden finish DELICIOUS.

Nutrition

2964 54 353 270 w/a meal left

Training

Full Body

Bodymasters Hack Squat
1 plate x 10
2 plates x 6
3 plates x 2

3 plates + 25 x 6
3 plates + 25 x 5
3 plates x 9

1 Legged DB Romanian Deadlift LOVE these, able to keep focus on hammie not lumbar
50 x 8

70 x 8
90 x 8
100 x 8

Walking DB Lunges
65's x 12 steps/leg
65's x 11 steps/leg
65's x 11/steps/leg

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

275 x 5 w/spot tried to record this but my camera died lol
265 x 5 w/spot

Calf Raise on Leg Press full stretch at bottom explode up
2 plates/side x 15

4 plates/side x 15
4 plates/side x 12
4 plates/side x 11

Seated Calf Raise fast explosive reps
2 plates x 30
2 plates x 30 SMOKED!

Motorcycle Rows
50 x 8
70 x 6

100 x 10
100 x 8
90 x 10

Misc

dude I love motorcycle rows, never been able to truly isolate lats like this, definitely, for those of you who are bicep, rear delt, or rhomboid dominant, give these a try, they are literally turning my bodybuilding career around possibility wise.

[Quelly]

Saturday April 5th day 328

Intro

First chest workout in three weeks where Todd and I could hit it together, of course it produced some friggin prs . Also working on increasing my carb intake, pasta has been doing it...crazy that a cup of pasta is like 80g and yet it isnt that much food....great for offseason....OH and a chipotle is nearly opened a few minutes from my house....next nine months are gonna be productive lol.

Nutrition

3700 300 450 80 goal

Training

Chest + Right Anterior and Medial Delt

Flat bench
bar x 8
135 x 8
185 x 5
225 x 2

260 x 8 w/spot on last
245 x 8 w/spot on last
235 x 8 w/spot on last

Incline DB Press
45's x 8
65's x 4

80's x 12 w/spot on last
80's x 10 w/spot on last
75's x 10 w/spot on last

Decline DB Press
65's x 8

100's x 11
100's x 10
100's x 8

Pec Deck
100 x 8

140 x 12
140 x 10
130 x 11

1 arm DB Arnold Press
45 x 10
45 x 10
45 x 10

1 arm lateral raise
25 x 15
25 x 12

1 arm front raise
30 x 12
30 x 10

Misc

260 x 8 with a spot is pretty nuts looking back on it...I was just recently getting stoked about hitting 255 for 7 with a spot on the last rep...really solid progression, we are definitely doing something right.

[Quelly]

here was sunday's workout

Deadlifts
135 x 8
225 x 8
225 x 8
275 x 3
335 x 1

385 x 1...then I went for the second and heard and felt a pop in my lumbar spine, and my back tightened up....lol....I knew it wasnt anything to serious, just out of alignment and maybe a slight pull in the surrounding muscles...but I tightened up pretty bad, I was smart though and took some anti inflammatories, iced it all night, and then got adjusted this morning, was able to workout today no problem, back flexibility is coming back, i'm icing it again and i've got another adjustment tomorrow....I was worried yesterday, today I'm seeing that by the end of the week I won't even know I hurt it.

[Quelly]

Monday April 7th Day 330

Intro

Got adjusted this morning, then got iced, went to work and had another trainer with a low client load take my clients, and hung out and foam rolled and stretched, went home and spent the day icing my back, and I was nice and lose come gym time. Only slightly limited in overhead strength today just because my lumbar couldnt support me as well, but all things considered very good workout, pr on close grip bench, stoked about that, and my back is MUCH better. Spent some time stretching after I worked out too...this morning I couldnt even bend over and touch my knees...after the workout I could nearly touch my toes.

Nutrition

3600-3700 kcals, couple meals left

Training

Shoulders + Arms

Seated DB Press
45's x 8
65's x 5

80's x 8
80's x 6
70's x 8

Full ROM Lateral Raise
15's x 10

20's x 12
20's x 10
15's x 15

Cable Rear Delts
25/side x 10

35/side x 15
45/side x 13
50/side x 10

Close Grip Bench
Bar x 8
135 x 8
185 x 5

225 x 9 w/spot
225 x 8 w/spot old pr
205 x 10

Decline DB Roll Outs
15's x 10

30's x 14
35's x 11
35's x 9

Tricep DB Kickbacks
25 x 16
30 x 15
30 x 15

Chin Ups, all the way up bar to chest no leg kick
8
6
6

1 arm DB Spider Curls
30 x 13
30 x 13 w/spot
30 x 13 w/spot

Misc

all in all good workout, glad to have done chins for bis because I got nearly no back work yesterday due to injury.

[jiritt0]

what are these motorcycle rows you talk of?!

good score on the chiptole -- there is a qdoba like 3 blocks from my house (500feet?or less)

very similiar, possibly better? i duno, chiptole is darn good, burritos are always tasty unless their horrible i says

[Quelly]

Wednesday April 9th Day 334

Intro

Well since my back is healing, and I had to stop my sunday back workout after 1 set of deadlifts, today's full body workout was some make-up back work, and for squats I decided to go light weight and high rep it...the results were some sick shit...AMAZING workout to say the least.

Nutrition

2825 54 373 215 w/meals left

Training

Full Body

Squats
bar x 10
135 x 8
185 x 5
225 x 4
275 x 2

275 x 20 previous 20 rep pr was 225 lol
275 x 18 VID wanted 20...but didn't want to risk dumping it and f'in my back
http://www.youtube.com/watch?v=R5HU-g1FwEY

1 Leg Standing Hammie Curl
65 x 6

75 x 10
75 x 8
65 x 11

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

295 x 3 VID
http://www.youtube.com/watch?v=5waZR6IJnTU
265 x 5

Motorcyle rows
70 x 8

100 x 11
90 x 12
80 x 13

Seated Calf Raise fast explosive reps SS Seated Row Machine
2 plates x 8/120 x 8

3 plates x 25/180 x 15
3 plates + 25 x 18/190 x 12
3 plates + 25 x 17/200 x 10

DB Shrugs SS Standing Calf Raise w/DBs
100's x 15/100's x 25
100's x 15/100's x 20
100's x 15/BW 1 legged donkey calf raise to failure

Misc

never a day wasted baby...even when I think about the day I hurt myself...I still deadlifted 385 x 1 before I jacked my back...havent gone that heavy in nearly 9 months.

[Quelly]

what are these motorcycle rows you talk of?!

good score on the chiptole -- there is a qdoba like 3 blocks from my house (500feet?or less)

very similiar, possibly better? i duno, chiptole is darn good, burritos are always tasty unless their horrible i says

http://www.t-nation.com/readTopic.do?id=1524088

check out the first exercise in that article....and yeah man....burrittos are as essential as squats and creatine

[Quelly]

Saturday April 12th day 335

Intro

Excellent chest workout, prs on every pushing movement, spent some time at a family get together, so basically focused on eating ALOT, but I got my golden finish and pre and post workout shakes in, really good, I had a cup of strawberries, vanilla whey isolate, a cup of oats and honey pre and post....delic.

Nutrition

3700 300 450 80 goal

Training

Chest + Right Anterior and Medial Delt

Flat DB Press
45's x 10
60's x 8
80's x 3

100's x 14
100's x 12 w/spot
100's x 10.5 w/spot

Incline Bench
bar x 8
135 x 8
165 x 5

185 x 8 w/spot
175 x 9 w/spot
175 x 8 w/spot

Decline Bench
135 x 10
185 x 8

235 x 10
235 x 11
235 x 9

A Trainer Cable Flys
50/side x 10
45/side x 10
40/side x 10

Seated R Arm Arnold Press
30 x 6

50 x 11
50 x 8
40 x 12

Cable Lateral Raise
30 x 12
25 x 12
20 x 14

Cable Forward Raise
25 x 13
20 x 14

Misc

feeling great about my incline stamina, I used to have to drop in weight drastically each set....doing great.

[Quelly]

Sunday April 13th day 336

Intro

first back workout since my injury, so it has been officially 1 week...it takes 6 weeks for ligament strains to repair...so here's the countdown 35 days to deadlifting
Just did some bodyweight small ROM lower back work along with all the lat, traps, and mid back work we did today...its crazy....the only thing this injury is really preventing me from doing is deadlifts...and hyperextensions....that's it though....could be A LOT worse.

Nutrition

3549 77 443 274

Training

Back + Calves

Under Hand Grip Lat Pulldowns
80 x 10
120 x 8
160 x 5
200 x 3

240 x 9
240 x 8
240 x 7

Seated Machine Rows
120 x 8
160 x 5

210 x 12
210 x 12 w/spot
210 x 10 w/spot

Hammer Grip Pull ups
BW x 12 w/spot
BW x 10 w/spot
BW x 9 w/spot

Barbell Rows was really careful here...but it was fine, as long as I didn't totally bend over and be 90 degrees
135 x 10
155 x 10
185 x 8

205 x 12
225 x 12
225 x 12

Supermans, Hanging Leg Raises, Lower Back Stability Work, Planks

Standing Calf Raise
280 x 15
340 x 10
440 x 6

580(stack) x 11
580 x 10
580 x 9

Barbell Shrugs, went light on these and set it up so I didnt have to rack pull it to pick it up
135 x 10
225 x 10

275 x 20
315 x 20

Misc

feeling great, morning weight is holding steady at 218, left arm is nearly 17.5inches, right is just over 17inches, calves are nearly 17inches....those numbers haven't moved in a LOONG time...strength is up literally every workout....this back injury is minor and has taught me to train smarter, I'm feeling GOOD.

[jiritt0]

http://www.t-nation.com/readTopic.do?id=1524088

check out the first exercise in that article....and yeah man....burrittos are as essential as squats and creatine

thanks for the link!!! goodluck with your training

[Quelly]

thanks for the link!!! goodluck with your training

you're welcome, and thanks

Monday April 14th Day 337

Intro

Had a LOOONG workout today, did some shoulders and arms, and we did some new stuff....great workout, loving being consistently strong and improving.

Nutrition

3613 82 412 312

Training

Shoulders + Arms

Seated Military Press
Bar x 12
95 x 10
135 x 5

165 x 7
155 x 6
155 x 8

Single Arm Lateral Raise
35 x 10
50 x 5

70 x 10
70 x 10
70 x 8

Pec Dec Rear Delt Raise
90 x 10

120 x 12
120 x 12
120 x 12

BB Curl
Bar x 10
65 x 10

105 x 8 (done super strict)
105 x 8 (strict again)
105 x 7 (yep strict)

Incline DB curls
35 x 10
35 x 9
35 x 8

Close Grip Decline Press
Bar x 10
135 x 8
185 x 5

225 x 10
225x 9
225 x 8
I think I like this more than flat cgbp

Single Arm Over Head Tricep Extension
20 x 8/each arm
35 x 5/each arm

40 x 8/each arm 30 x 10/each arm
35 x 10/each arm
35 x 8/each arm

Tricep Extension W/V handle
100 x 10, Drop 70 x 5, Drop, 40 x 6
90 x 8, Drop 60x 6
Smoked!

Misc

good workout, I think we'll be sticking with decline close grip...its a winner

[jiritt0]

finally did them motorcycle rows.. loved em! good lookin on that link, never visited T nation before, ill have to check it out some

[Quelly]

finally did them motorcycle rows.. loved em! good lookin on that link, never visited T nation before, ill have to check it out some

yeah they have a lot of quality articles on there, glad you liked the motorcyle rows

Wednesday April 16th Day 341

Intro

Big Leg Day today....got really close to puking...we had to slow waay down for the end of it...but the end was worth it, we did some hanging with the inversion boots...felt good...and weird...but good...felt like I was 6'3 afterwards. Hit a few prs today...most of them high rep prs so they were EARNED.

Nutrition

3535 73 424 298

Training

Full Body

Hack Squats
sled x 10
1 plate/side x 8
2 plates/side x 5

3 plates/side x 10
3 plates/side x 9
3 plates/side x 8

Lying Hammie Curl
90 x 8
120 x 6
150 x 3

180 x 8 slow and strict
170 x 9 same
160 x 10 uh huh

Walking Lunges...puke city baby....9 out of 10 on the vomitometer....10 is actually puked...9 is a bit in my mouth.
70's x 12/steps per leg
70's x 11/steps per leg
70's x 10/steps per leg

Seated Calf Raise
1 plate x 8
2 plates x 6

2 plates + 25 x 15 full rom pause at top
2 plates + 35 x 12 same
2 plates + 35 x 12 yeah same

Bench Press
Bar x 10
135 x 8
185 x 5

245 x 9
265 x 4

Motorcyle rows
50 x 8
90 x 5

120 x 7
110 x 8
100 x 9

Standing Calf Raise Machine DROP SET MADNESS!
580 x 11 DROP 480 x 8 DROP 380 x 7 DROP 280 x 8 DROP 180 x 6 DROP 80 x 7 DROP Bodyweight x 6
580 x 8 DROP 480 x 6 DROP 380 x 7 DROP 280 x 6 DROP 180 x 6 DROP 80 x 7 DROP Bodyweight x 6

Misc

inverted boot hanging felt great...and getting 245 x 9 when I was feeling pukey and hypo is pretty cool...I got 245 x 9 as my first exercise last time...I'll get that shit for 10-11 on saturday

[Quelly]

Saturday April 19th day 342

Intro

Friggin killed it today in the gym...insane prs on incline, and a pr on bench too. And...drum roll....a chipotle less than 10 minutes from my house just opened up....yup I had some post workout, barbacoa burritto baby...no guac or sour cream...YUM.

Nutrition

3605 75 427 310

Training

Chest + Right Anterior and Medial Delt

Bench
Bar x 10
135 x 8
185 x 5
225 x 2
245 x 10 w/spot
245 x 7
205 x 12

Incline DB
40 x 10
65 x 5

90 x 8 technically is equal to my old pr, but that was when I hit incline first!
90 x 8 w/spot holy staying power
80 x 12/w spot (equal to old pr!)

Decline DB
50 x 10
80 x 5

100's x 11
100's x 10
100's x 9

Cable Cross over
35/side x 10
45/side x 8
55/side x 6 wow...so light I made it a warm up...old pr was 50/side

60/side x 15
60/side x 12
60/side x 11

DC Chest Stretch
1 set

Seated R Arm Arnold Press
35 x 6

55 x 10
55 x 9
55 x 8

Leaning Lateral Raise SS Forward Raise
25 x 15/25 x 10
25 x 15/25 x 9

Misc

strength and stamina increasing in leaps and bounds....back feeling much better...another 4.5 weeks to deadlifting again, I should be nice and healed up