Quelly Powerbuilding til 09': Big, Lean & Powerlifting

[Quelly]

Monday April 21st Day 344

Intro

Had a LOOONG workout today, were gonna have to do this different next time barb comes, maybe have 2 of us lift at the same time, over 2 hours is a bit much in terms of staying focused and motivated and not feeling like I need to eat.
Nontheless, an awesome workout

Nutrition

3613 79 446 288

Training

Shoulders + Arms

Seated DB Shoulder Press
40 x 10
60 x 6
80 x 10 (wasnt happy with my rom)
80 x 7
70 x 8 (all reps deep and pause at bottom)

Single Arm Leaning Lateral Raises
30 x 10
45 x 12
45 x 12
45 x 10

Bent Over DB Rear Delt raises
30 x 10
55 x 3
60 x 8
55 x 10
55 x 8

Seated DB Overhead Tricep Extension
50 x 10
80 x 3
100 x 10
100 x 8
100 x 7

Weighted Dips didnt go all the way down to so to only hit tris
BW x 10
BW+35 x 15
BW+60 x 12
BW+60 x 10

Single Arm Cable Extensions
40 x 6
45 x 10
Switched to rope extensions for drop sets
110 x 8, 80 x 5, 60 x 5, 40 x 5
100 x 7, 70 x 5, 50 x 4, 30 x 8

Seated DB Alternating Curls
All reps each arm
35 x 8
50 x 3
60 x 8
60 x 7
55 x 8

Drop set Cable Curls
120 x 11, 90 x 6, 70 x 5, 50 x 7
110 x 9, 80 x 5, 60 x 5, 40 x 4

Misc

those drop sets were awesome, crazy arm pump.

[Quelly]

Wednesday April 23rd Day 348

Intro

was able to get nice and deep on my squats this time, didn't bother my back but I didn't push it, hit a low rep set and a higher rep set with close to maximal weights on squats, and then moved on. Hit up incline bench today, that was awesome, and hit up higher rep pulldowns...good stuff

Nutrition

3587 78 440 289

Training

Full Body

Squats
Bar x 10
135 x 10
185 x 6
225 x 5
275 x 3
315 x 1

365 x 3 going conservative w/my back
315 x 8 again

DB Single Leg SLDL
All Each Leg
40 x 10
60 x 8
90 x 15
90 x 12


Single Leg extensions
60 x 10
80 x 6

120 x 12
130 x 10
130 x 9

BB Incline
Bar x 10
135 x 5
165 x 3

205 x 4
185 x 9
185 x 7

Standing Calf Raises
260 x 15
340 x 10
580 x 12 (PR)
500 x 16 more rom
500 x 12 again

Seated Calf Raises
3 plates x 12
4 plates x 15 (PR)
4 plates x 12
4 plates x 10

Underhand Pull downs
140 x 10
170 x 8
220 x 14 (PR for reps)
220 x 10

Misc

glad to be able to squat deep and heavier, and incline felt real good.

[Quelly]

Saturday April 26th day 349

Intro

Oh man did we have an awesome workout today, friggin destroyed it in there, hit some huge numbers and met some goals I've been working on for over a year.

Nutrition

GOAL: 3720 80 450 300

Training

Chest + Right Anterior and Medial Delt

Bench
Bar x 10
135 x 8
185 x 5
225 x 2
275 x 1

315 x 1!!! woot! been trying to get back to 3 plates since aug 06, got 320 back then...but its been so long this is a pr now
275 x 4 w/spot
225 x 10 w/spot

Incline DB
40 x 10
65 x 5

90 x 8 no spot
90 x 8 w/spot
90 x 7 w/spot

Decline Bench
bar x 8
135 x 8
185 x 5

245 x 10 w/spot
245 x 9 w/spot
245 x 7 w/spot

DB Flys
30 x 8
45 x 3

55 x 8
50 x 9
45 x 11

Seated R Arm Arnold Press
35 x 6

55 x 9
50 x 9
45 x 11

Misc

****ing awesome....I strained my rotator cuff back in 06 and couldnt bench heavy, then I started cutting for my show, lost a bunch of strength, and I haven't benched more than 305 since....until now
decided to take it light on my shoulder work since I went heavy on everything else.

[Quelly]

Sunday April 27th Day 350

Good workout today, ate well, and trained solidly, getting really good at keeping my lower back out of back days and hitting everything else really well.

Nutrition

3615 90 430 277

Training

Back + Calves

Wide Grip Lat Pulldowns
100 x 10
160 x 8

220 x 9
220 x 8
220 x 8

BB Rows
Bar x 10
135 x 10
185 x 6

225 x 15
225 x 13
225 x 12

Single Arm Lat Pulldowns
70 x 10
100 x 5

120 x 8
110 x 9
100 x 12

Machine Rows
150 x 10
220 x 10
230 x 12 straps
250(stack) x 8 straps

DB Shrugs Seated
100's x 22
100's x 21
100's x 20

Leg Press Calf Raises
All done with stretch pause at bottom
Sled x 15
2 plates x 10

4 plates x 18
4 plates x 14
4 plates x 12

Misc

really good workout....4 weeks til deadlifting

[Quelly]

Monday April 28th Day 351

Really good workout today, high intensity lots of prs
Eating is good...I've actually leaned up slightly since I have my carbs upped...
physique is really starting to look more bodybuilder like to me....also weighed in at 220 in the evening a couple days ago...I was weighing in at 214 in the evening when i first started training with todd about as lean

Nutrition

3183 73 400 237 w/1 meal left

Training

Shoulders and Arms

Seated Shoulder Press
Bar x 10
95 x 10
135 x 4

165 x 6 w/spot lower back pretty tight couldnt stabilize like normal so I dropped down and got some reps
135 x 10
135 x 9

Cable Laterals
All each arm
30 x 8
45 x 8 (PR)
40 x 10
35 x 12

Reverse Pec Dec
80 x 10
120 x 15
120 x 14
120 x 13

BB Curls
Bar x 10
95 x 3
115 x 12 (PR for reps)
115 x 10
115 x 9

Incline curls
All each arm
35 x 10
35 x 11
35 x 9

Close Grip Decline Press
Bar x 10
135 x 8
185 x 4
235 x 9 (PR)
235 x 9
235 x 8

Single Arm over head Tricep Extension
20 x 10
30 x 5
40 x 8
35 x 10
35 x 9

Kick Backs
Done with about 10 second breather between sets
All each arm
25 x 20
25 x 17
25 x 14

crazy tricep pump....good stuff

misc

once my back is done being all inflammed I'm going to run a cycle of x factor, excited!

[Quelly]

Wednesday April 30th Day 353

Intro

My right side of my lower back has been tight for a bit now, havent been able to stretch it out, foam roll it out, get it to relax from chiro adjustments, or get it to relax after inverted hanging...hindered my workout a bit today...but we worked around it and actually had a cool workout because of it....I've got a massage scheduled tomorrow so hopefully she can get that erector to relax.

Nutrition

2975 73 354 228 one meal left

Training

Legs + Weak points

Hack Squats had to go lighter because of my back
sled x 8
1 plate/side x 8
2 plates/side x 5
2 plates + 35/side x 8
2 plates + 35/side x 8
2 plates + 35/side x 8

Hamstring Curls, very slow and controlled to avoid lower back
80 x 10
120 x 12
120 x 10
110 x 11

Single Leg extensions
60 x 10
100 x 15
100 x 12
100 x 10

BB Incline
Bar x 10
135 x 5
195 x 6
185 x 7
185 x 6

Lat Pull downs
100 x 10
170 x 8
210 x 10
210 x 9
210 x 9

Seated Calf Raises, fast and explosive reps
2 plates x 15
3 plates x 10
4 plates x 6
5 plates x 15
5 plates x 13
5 plates x 11
4 plates x 10

Standing Calf Raises, fast and explosive
480 x 10
580 x 13
500 x 12 feet pointed in
500 x 12 again

Drop Set Barbell Shrugs
135 x 10
225 x 30 DROP 135 x 21
275 x 20 DROP 225 x 17 135 x 15
275 x 20 DROP 225 x 13 135 x 13

Misc

the higher rep work was a change of pace and variation, I bet I'll be sore...happy about 195 x 6 on incline, very happy about calf strength, and I'm really getting good at feeling my lats on pulldowns now

[Quelly]

OK

so I havent updated in the last few days, been signing up for classes and been in the bay area watching my boy get his pro card...so anyway...here was the chest day on sat and yesterday's back session...eating has been all over a bit, calories around 3300 saturday, and about the same yesterday...I was away friday and saturday so Barb and i saw iron man and went out to eat and spent some time just hanging out on sunday...needless to say I didn't bring my oats and protein, brown rice, scale and chicken breasts with me
back on the diet now though

Saturday
Chest + Right delt

Incline Bar
Bar x 10
135 x 8
185 x 10
185 x 8
175 x 8

DB press
50 x 10
80 x 6
110's x 9
100's x 9
90's x 11

Decline Bar
Bar x 10
135 x 8
185 x 5
245 x 10
245 x 8
225 x 10

Pec Dec
3 sets of 10-15
not gonna put the weight, different machine than I'm used to, I doubt I REALLY got a 100lb PR for weight and reps

Right Delt
Full Rom Lateral SUPER SET Full Rom Forward Raise
15 x 15/15 x 15
15 x 15/15 x 12
15 x 10 DROP 10 x 10/15 x 11 DROP 10 x 8 DROP my arm x 10 TOTAL FAILURE

Sunday
Back + cavles

Pull down for warm up
140 x 10
170 x 6
170 x 6

BW Hyperextensions, getting more ROM in these, back feeling better
4 sets

BB Rows, strict or my back would explode...so I was pleased w/#'s
135 x 10
185 x 6
225 x 3
265 x 9
245 x 12
225 x 10

Lat Pulldown
140 x 10
170 x 6
230 x 10 PR w/this grip
230 x 8
220 x 9

Bench Supported DB Rows
80 x 8
100 x 18
100 x 15
100 x 15

Then we killed ourselves...did a Tri set w/bb shrugs, calf raises and pull ups...

BB Shrugs // Pull Ups // Standing Calf raises (stretch pause at bottom)
225 x 10// // 380 x 8

315 x 12 // 8 // 400 x 12
365 x 12 // 6.5 // 400 x 11
405 x 10 // 5.5 // 400 x 9

who needs cardio? got a little pukey on that after doing the high rep db rows...excellent workouts though...pr on incline and bb rows made me very happy both days...after watching berto get his pro card, I know I need to put on some quality muscle these next 7 months

[Quelly]

Monday May 5th Day 358

Friggin wrecked our arms today, diet is perfect and will continue to be, training is intense, smart, and progressive. I'm being completely honest with myself, I see my flaws, I correct my flaws, I set my goals, I achieve my goals.
Adding as much lean muscle as possible staying 12-14% bodyfat, fixing asymetry, and bringing up my calves, back width, and traps...making it happen everyday in the gym and kitchen.

Nutrition

3670 91 426 289

Training

Shoulders and Arms

Seated DB Press FULL ROM done doing half reps
40's x 10
60's x 5
70's x 3

80's x 7
75's x 8
70's x 8

Full ROM Lateral Raises (arms end straight up in air)
10's x 10
15's x 6

20's x 12
20's x 10
20's x 9

Cable Rear Delt Flys
40/side x 10
50/side x 4

65/side x 7
55/side x 10
50/side x 12

Seated Overhead DB Extensions
60 x 8
80 x 5

100 x 7 wow shoulders so cooked stabilization was HARD!
100 x 8
100 x 7

Decline DB Tricep Roll Outs
35's x 10
30's x 9 wow, hit the wal
25's x 11

Tricep Rope Pushdowns
80 x 11
75 x 11
70 x 12

Seated Alternating DB Curls
30's x 6
45's x 4

65's x 6
60's x 8
55's x 8

Cable Rope Curls
85 x 13
85 x 11
85 x 11 HOLY PUMP!!!

misc

arms were wrecked....and good news...measured my arms this morning with no carbs in me, flat and tired at work because I had to cover an early morning trainer's shift who had food poisoning....17.5 inches on my bigger arm, just over 17 inches on my smaller arm...

[Quelly]

Wednesday May 7th Day 360

Intro

Really focusing on getting my macros more precise and I'm looking at increasing my calories by 100...I'm only 220 after all my meals...I'm sitting at 218 most of the time....but considering I'm just as lean as I was when I was sitting at 214 3 months ago I'm happy...I just need to eat more to keep growing.

Nutrition

3639 78 464 273

Training

Legs + Weak points

Barbell Lunges, Alternating
bar x 8/leg
135 x 6/leg
185 x 3/leg
225 x 8/leg
225 x 8/leg
225 x 8/leg almost needed a spot...intense work!

Hamstring Curls, 1 leg
50 x 10
90 x 8
80 x 9
70 x 12

BB Incline
Bar x 10
135 x 6
185 x 2
205 x 5
195 x 6
185 x 7

Motorcycle Rows
50 x 8
80 x 3
100 x 12
100 x 11
100 x 10

1 legged calf raise, foot on quarter w/dumbell in hand
60 x 8
80 x 5

100 x 10
100 x 9
100 x 8

Seated Calf Raises, full stretch at bottom explode up
1 plate x 15
2 plates x 10
3 plates x 3
3 plates + 25 x 12
3 plates + 25 x 10
3 plates + 25 x 8 DROP 2 plates + 25 x 6 DROP 2 plates x 7

Strict Barbell Shrugs
135 x 10
225 x 8
315 x 5
405 x 10
315 x 20

Misc

incline is getting stronger, motorcycle rows feel GREAT, new calf exercise was awesome, back feeling better.

[Quelly]

last three days...

Saturday May 10th Day 363

Really busy and fun day today, bud of mines birthday who is an avid paint baller...so we headed out to the local paintball field and shot the crap out of eachother and others, then hit the gym and got a great chest session in, and then came home changed and went to the bay area to watch the NPC Contra Costa...only stayed through the novice, masters and women's bodybuilding, met up with some friends there and watched an awesome natty bber from my gym win the light weight class and BARELY lose the overall...first show of hers too.
Got 2 footlong chicken breast subs to hit my macros on the road.

Nutrition

3557 82 403 304

Training

Chest + Right delt

Incline DBs
40's x 10
60's x 5
75's x 3

90's x 11 w/spot
90's x 8
90's x 6

Bench Press
Bar x 8
135 x 7
185 x 5

245 x 7
225 x 8
205 x 10

Decline Bench
135 x 8
185 x 5

225 x 10
225 x 9
225 x 10 took too long of a break cuz we bsed a bit lol

Cable Crossovers
60/side x 6

80/side x 11
75/side x 10
70/side x 11

DC Stretching 2 sets of 30 seconds

Right Arm Seated Arnold Press
35 x 8
45 x 3

55 x 11
55 x 9
50 x 11
45 x 11

Misc

Really pleased with the incline DB pr...in a month or so I should be using the 100's for working weight...that's crazy for me....and awesome

Sunday May 11th Day 364

Really good day in the gym today, also took my mom to see iron man, and then grabbed some grub with my wife...good ole weekends...screw up your macros...but hey....its mom right? she's worth it

Nutrition

about 2600-2700 plus hot wings and chicken tacos with fries

Training

Lat Pulldown warm up
140 x 10
170 x 6
170 x 6

BB Rows
135 x 10
185 x 6
225 x 3
265 x 12 (PR)
265 x 10
265 x 9

Motorcycle Rows
70 x 10
110 x 10 (PR for reps)
100 x 12
100 x 10

Rack Chins
BW x 10
BW+40 x 8
BW+70 x 5

BW+90 x 9 (PR on weight and reps)
BW+90 x 8 +4 BW reps
BW+90 x 8 +1 BW rep

Standing Rope Cable Rows LOVE this move, best mmc ever
155 x 20
155 x 18
155 x 16
155 x 14

Behind the Back Shrugs
glutes got in the way but a good switch up lol
135 x 10
225 x 8
315 x 10
275 x 12
275 x 15 got a better feel for it

Standing Calve Raise
400 x 12
500 x 10
595 x 15 (PR on weight and reps)
595 x 12
595 x 11

Misc

good session, good day, love ya mom


Monday May 12th Day 365

Weighing consistently about 220 now...very pleased with that. Really starting to fill out my shirts bigger, actually have a bber shape now, got asked if I compete by a guy at the gym a week ago...I feel good...getting stronger, nutrition is very on point...I'm making success a habit.

Nutrition

3541 67 458 283

Training

Shoulders and Arms

Seated BB military press bar below chin
bar x 10
95 x 8
135 x 3

155 x 8 PR for this depth
155 x 8
155 x 7

Standing DB Laterals
20's x 10
35's x 6

45's x 12
45's x 10
45's x 8 DROP 25's x 8

Bent Over Cable Rear Delt Raise
30 x 6

35 x 11
30 x 14
30 x 11

EZ Bar Curls
25/side x 8

50/side x 7
50/side x 6
45/side x 7

Incline Curls
30's x 8

40's x 10 PR
40's x 8
35's x 8

Decline CGBP
135 x 8
185 x 6

245 x 8 PR
245 x 7
245 x 8

Seated Overhead Rope Extension
60 x 10
85 x 6

130 x 8 PR
120 x 9
110 x 10

Reverse Grip Cable Pushdowns
85 x 8

110 x 14 PR
110 x 11
110 x 9

misc

my arms are really starting to look a lot bigger...however my right tricep is noticeably lagging...I'm going to start adding in extra right tricep work on wednesdays now.

[Quelly]

Wednesday May 14th Day 367

Intro

In the gym for over 2 hours tonight, ate 45 mins pre gym, and immediately after, and had a kick butt workout.
New chipotle opened near my work and had a free food day!! Had 2 burritto bowls today lol.

Nutrition

3638 95 417 282

Training

Legs + Weak points

Hack Squats
Sled x 10
1 plate x 8
2 plates x 5
2 plates + 25 x 2

3 plates x 8
3 plates x 8
3 plates x 8

Standin Hamstring Curls, 1 leg
50 x 10
60 x 5

85 x 10
80 x 10
75 x 10

Alternating DB Lunges
30's x 6
60's x 3

75's x 10 excruciatingly hard
75's x 10 barely made it to my 10th
75's x 10 I don't remember the last 4 reps, it was nearly impossible @ 6

BB Incline
Bar x 10
135 x 6
185 x 2

195 x 8 w/spot
190 x 8 w/spot
185 x 7 w/spot

Calf Raise on Leg Press, full stretch pause at top
2 plates x 15
4 plates x 8

5 plates x 13
5 plates x 11
5 plates x 9

Seated Calf Raises, full stretch at bottom explode up
1 plate x 15
2 plates x 10
3 plates x 3
4 plates x 10
4 plates x 8
3 plates x 12

Underhand Lat Pulldown
140 x 8
190 x 5
250 x 3
280 x 1

300 x 6 PR
290 x 6
250 x 10

Strict Barbell Shrugs SS Seated 1 arm DB Tricep Extension only right arm
225 x 8 // 20 x 10
315 x 5 // 30 x 10
365 x 20 // 40 x 6
365 x 16 //35 x 9
365 x 14 // 35 x 9

Misc

Great friggin day, free chipotle, awesome workout...everything the off season should be

[Quelly]

Saturday May 17th Day 370

So far so good today, 2 meals down, and an awesome workout. Trying to get my carb intake higher, especially around workouts, steadily pushing the numbers up in the gym.

Nutrition

1659 15 268 121 so far w/2 meals, goal 3600 78 450 275

Training

Chest + Right delt

Incline Bench
bar x 10
135 x 7
155 x 5
185 x 2

190 x 9 w/spot
190 x 7 w/spot
185 x 7 w/spot

Flat DB Bench, DEEP reps
45's x 10
60's x 8
80's x 2

100's x 9
100's x 8
100's x 7

Decline DB Bench
60's x 8
80's x 5

100's x 10
100's x 9
100's x 9 w/spot

Pec Deck
80 x 10
120 x 4

150 x 11
140 x 10
120 x 9

R arm Lateral Raises
20 x 10

30 x 18
30 x 15
20 x 17

R arm Forward Raises
20 x 10

30 x 15
30 x 12
20 x 8 DROP 10 x 14

Misc

Todd my workout partner was killing it on squats today, his legs are growing nicely...inspiring stuff.

[Quelly]

Sunday May 18th Day 371

First day back deadlifting woohoo! Absolutely no pain doing it too, and not even sore....only lifted 135 today but hey gotta start somewhere
Perfect macros, awesome training, and my Natural Pro buddy Alberto is coming to train with me and todd tomorrow, stoked!

Nutrition

3620 80 451 274

Training

Back + Calves
Lat pulldown to warm up

Deadlift
135 x 10 x 5 sets

Lat Pulldown
140 x 10
170 x 6
200 x 3
230 x 2
260 x 7
250 x 7
240 x 8

BB Row
Bar x 10
135 x 10
185 x 6
225 x 3
245 x 9 underhand
245 x 9 underhand
225 x 14 overhand

Under hand Pulldown
140 x 10
190 x 5
230 x 8
220 x 9
210 x 10

Standing Cable Rope Rows
100 x 10
155 x 20 (PR)
155 x 17
155 x 15

Shrugs SS Seated Calf Raise
Shrugs done behind back
Calves stretch pause at bottom explode up
225 x 10 // 2plate x 20
275 x 15 // 3plate x 13
275 x 15 // 3plate x 12
275 x 15 // 3plate x 12

Misc

feels great getting back over the bar again and being able to deadlift, I'm going to take it easy, weighted back extensions next week, and then only 185 the week after on deads....gonna slowly rebuild my base since its not my muscles that are weak but my ligaments and stabilizing muscles now.

[Quelly]

Monday May 19th Day 372

amazing workout with alberto today, it was a great time hanging with him, talking bbing and just chillin with a good friend. The man looks completely crazy, he looks every bit the pro bodybuilder that he is. Awesome workout.
I predict two more victories at the next two shows.

Nutrition

3562 77 452 272

Training
Shoulders + arms

DB Shoulder Press
40 x 10
60 x 6
All reps weights touched shoulders
80 x 7
80 x 6
75 x 8

Dom Style Single Arm Laterals
30 x 10
40 x 5
50 x 12
70 x 12
70 x 10
70 x 8

Rear Delt Machine Row
140 x 12
200 x 12
230 x 12
250 (stack) x 10

Seated Alternating Curls
Each Arm
30 x 10
45 x 6
65 x 9
65 x 7
45 x ? (Done super strict with peak hold I went to my happy place here, I think I got like 12-15? crazy pump)

DB Spider Curls
20 x 10
40 x 7
35 x 9
30 x 10

Seated DB Tricep Overhead Extension
45 x 10
75 x 6
90 x 2
100 x 10
100 x 9
100 x 8

Decline Close Grip
135 x 10
185 x 7
225 x 10
225 x 9
225 x 9

Rope Tricep extension
65 x 10
85 x 6
95 x 11
95 x 10
85 x 11

[Quelly]

Wednesday May 21st Day 374

Intro

Got back under the bar and squatted some semi heavy weight without back pain, I'm nearly 100% again
For bad news, one of my wisdom teeth is coming in and doesnt fit...the other 3 are totally impacted and will likely never bother me or come in, but this one is killing me....I'm giong to get it out ASAP, and I may have to miss some gym, but hey that's life...and I'll have to put off the X Factor until the swelling and healing finishes.

Nutrition

3577 73 442 289

Training

Legs + Weak points

ATG Squats
bar x 10
135 x 10
205 x 8
225 x 5
275 x 3

315 x 5
315 x 5
315 x 5

1 legged lying hamstring curls, alternate legs each rep
50 x 10
70 x 15
80 x 12
70 x 12

1 legged leg extensions, alternate legs each rep
80 x 10
110 x 20
120 x 15
130 x 13

BB Incline
Bar x 10
135 x 6
185 x 2

205 x 6 w/spot
195 x 7 w/spot
185 x 9 w/spot

Barbell Rows, strict
bar x 12
135 x 10
185 x 8
225 x 5

275 x 8
275 x 7

1 legged DB Calf Raise on 25 plate
60 x 8
100 x 15
100 x 15
100 x 12

Seated Calf Raises, full stretch at bottom explode up
1 plate x 15
2 plates x 10
3 plates x 3
4 plates x 12
4 plates x 11
4 plates x 10

Right arm reverse grip pushdowns
30 x 10
45 x 12
50 x 11
45 x 10
40 x 12

Misc

great workout, didn't do shrugs, but honestly, I'm feeling them after the 1 legged deads, the heavy squats, and the barbell rows anyway. Stoked about the prs.