Quelly Powerbuilding til 09': Big, Lean & Powerlifting

[Quelly]

Saturday May 24th Day 377

Awesome chest day today, macros were on point, but then todd invited me to a UFC extravaganza at this back room in this great downtown restraunt and I pigged out on italian food....good stuff....knowing I was going to eat that though I ate appropriatedly lower fat and moderate carb

Nutrition

2538 34 354 203 + lots of nasty yummy food

Training
Chest + Right front and medial delt

Incline DB
45's x 10
60's x 6
80's x 3
100's x 7 w/spot
100's x 6 w/spot
90's x 7 w/spot

Bench
Bar x 10
135 x 8
185 x 5
225 x 2
255 x 7 w/spot
235 x 8 w/spot
215 x 10 w/spot

BW Dips real slow and focuse on my chest
BW x 18
BW x 14
BW x 12

DB Flys
35's x 6
45's x 4
60's x 8
55's x 9
50's x 10

Seated R arm arnold press, went nice and wide and slow
30 x 8
40 x 6
50 x 10
45 x 11
45 x 10

misc

awesome workout, pr on incline and my benching strength is holding up better now as a second exercise, also my flying strength is going up pretty awesomely....I remember starting out I would fly 20's....that feels good seeing where I am now.

[Quelly]

Saturday May 25th Day 378

Big back day today, and my mom got a new job and is planning on taking me and my wife to see indiana jones and booked reservations at a fancy shmancy restaurant, so my macros will be approximated again...but I'm going to try to err on the side of more! Since I'm getting stronger, staying relatively lean and weight is hovering.

Nutrition

so far with just pre and post workout nutirtion 1504 16 240 101
looking for 80 450 275 by the end of the day

Training
Back and Calves

Underhand Pulldown
100 x 10
140 x 10
190 x 6
250 x 2
280 x 9 PR for reps
270 x 8
250 x 10

BB Rows
Bar x 10
135 x 10
185 x 6
225 x 4
255 x 10 (super strict)
255 x 9 (strict again)
255 x 8 (yeah)

Motorcycle Rows
each arm
50 x 10
80 x 4
100 x 9
90 x 9
90 x 7 DROP 70 x 3 DROP 60 x 4

Machine Rows
really focusing on pulling with elbows and feeling back
150 x 10
200 x 5
230 x 10
220 x 10
210 x 10

Shrugs strict
135 x 12
225 x 10
315 x 5
405 x 10 strapped up poorly
405 x 10 again...sigh
405 x 12 there we go straps agreed with me

Standing Calves
All reps done stretch pause
220 x 10
320 x 8
420 x 10
420 x 8
400 x 8

Misc

Really get a great mind muscle connection with my back and calves, excellent workout.

[Quelly]

picture update...just wanted to show the improvements I've been making this offseason...here is a side by side comparison of me 2 days before my last show and currently...I've been working as hard as I can on getting more back width and thickness



and some more bulked up shots from last week

[Quelly]

Monday May 26th Day 379

Friggin killed it in the gym today, threw up some unprecedented weight on a few exercises and just felt great. I think I'm nearly up for a mini cut and I'm thinking about hiring layne for the last three months of my off season, which would be oct, nov, dec to really prime me for the prep starting in jan.
And man, my upper back and chest were sore as hell, had to go easy and go for higher reps on shoulders today a bit, but still solid work.

Nutrition

3628 77 442 295

Training
Shoulders + arms

BB Shoulder Press, seated
bar x 10
95 x 6
135 x 11
135 x 10
135 x 8

Cable Lateral Raise
20 x 10
40 x 8
35 x 9
30 x 11

DB standing rear delt raise
35's x 8
55's x 10
50's x 12
50's x 10

Decline Close Grip
135 x 10
225 x 3

245 x 10 PR until...
255 x 8 PR until...
265 x 7 ok real PR

Seated DB Overhead Extension
65 x 8
80 x 5
100 x 8 awesome after decline cgbp
100 x 7
100 x 6

Barbell Curls
bar x 10
95 x 5
135 x 8 cheat curls, equal to current PR
105 x 8 strict
95 x 8 strict

Incline Curls
25's x 12
20's x 12 DROP 15's x 7 CRAZY ASS MOFUGGIN PUMP!

Misc

stoked about hitting 265 x 7 on my third set of decline close grip, that means next time I start with it I'm goin 275...awesome.

[Quelly]

Wednesday May 28th Day 381

Intro

Crazy workout today...and I found these bagels at trader joes, sprouted wheat and sesame with high protein wheat berries....4g fat, 64g of carbs (WOW), 11g of protein....I had 5 today...there are 5 in a bag...I'm gonna be buying TONS of these in the offseason....so easy to get my carb intake in the high 400's. LOVE IT.

Nutrition

3632 67 479 279

Training

Legs + Weak points

Hack Squats
Sled x 10
1 plate/side x 8
2 plates/side x 6
3 plates/side x 4

4 plates/side x 3
3 plates/side x 12 PR for reps
3 plates +25/side x 4 SMOKED

1 legged standing hamstring curls
50 x 10
80 x 12
80 x 10
80 x 8

Barbell Lunges
Bar x 10/leg
135 x 6/leg
185 x 10/leg
205 x 8/leg
225 x 6/leg

BB Incline
bar x 10
135 x 7
185 x 3
205 x 7 w/spot
205 x 5 w/spot
185 x 7 w/spot

Lat Pulldowns real good mmc
100 x 8
150 x 6
230 x 8
240 x 6
230 x 8

Seated Calf Raises, full stretch at bottom explode up
1 plate x 15
2 plates x 10
3 plates x 3
4 plates + 10 x 11
4 plates + 10 x 9
3 plates x 12 slooow eccentric

Calf Raise on Leg press deep stretch and pause at peak
4 plates/side x 15 jacked up foot position
4 plates/side x 18 there we go
4 plates/side x 13

Right arm Overhead Tricep Machine SS BB Shrugs
40 x 7/ 135 x 10
30 x 11/ 225 x 10
30 x 9/ 315 x 20
30 x 8/ 355 x 20
405 x 12

Misc

toughed this workout through, I was downright draggin after legs, and just had to focus on the rest.

[Quelly]

Saturday May 31st Day 384

had a great day today, worked out then spent the day hanging out with my dad, 2 of my uncles and my cousin talking about life, marriage, goals, dreams, family...and we watched v for vendetta great movie.
Really good workout today too, and ate like I was bulking.

Nutrition

2977 56 400 222 + chips, salsa, guac, and chicken tacos at chevys

Training

Chest + Right front and medial delt

Incline Bench
bar x 10
135 x 7
155 x 5
185 x 3
205 x 7 equal to pr but last time I had a teensy bit of help on 6 and 7, this time just 7
195 x 8
185 x 9

DB Press
45's x 8
80's x 4
100's x 10 first time getting 10 as a second exercise
100's x 9
100's x 8

Weighted Dips
BW x 8
+50 x 11
+50 x 9
+50 x 8

Pec Deck
80 x 8
100 x 20 PR for reps
100 x 15
100 x 13

R Arm lateral Raise
25 x 8
40 x 12
40 x 10
40 x 10

R Arm forward Raise
25 x 8
40 x 12
40 x 10
40 x 10

misc

great day, looking forward to deadlifting tomorrow and bringing up the weight a bit.

[Quelly]

Sunday June 1st Day 385

second day deadlifting, which was awesome...but then we ran into some issues during the workout...lol...so I had chevys last night...didn't go crazy, I just had some guac, salsa, chips and a couple of tacos....but oh man....did I have the lava shits today, and it all wanted to happen during the workout...twice I had to stop lifting and dissapear for 15-20 minutes....definitely put a damper on intensity...and todd tweaked his neck...but luckily both issues came after deads...which are pleasing the hell out of me, before, it hurt no matter what weight I did, it just didn't feel right, but I said fuck it...now, it doesnt hurt in a weird way at all...I think I've actually healed, I'm just gonna keep adding 10-20lbs to the bar every 2 weeks and building up my weight while keeping it high rep high volume just to make sure all the connective tissue and stabilizing muscles are up to par with the big movers.


Nutrition

2024 35 288 142 3 meals left

Training
Back and Calves

Pulldowns for warm up
Deadlifts
135 x 10

185 x 5 x 10

Motorcycle Rows
each arm
50 x 10
80 x 4
110 x 11
110 x 8
100 x 8

Rack Chins
BW x 6
60 x 6
90 x 10
and then we stopped...I really try to "feel" these but I just can't get a good mmc, I want to...but they just don't work...so we did some chins

Pull Ups
Bw x 12
Bw x 8

DB Rows
80 x 8
100 x 12
100 x 12
100 x 12

Standing Cable Rope Rows
155 x 20
155 x 20
155 x 17

HS Shrugs SS Seated Calf Raise
2 plates/side x 10 SS 2 plates + 10 x 10
3 plates/side x 12 SS 3 plates + 10 x 15
4 plates/side x 15 SS 3 plates + 10 x 12
4 plates/side x 12 SS 3 plates + 10 x 11

Misc

the HS shrug machine is set at about knee level, and its made to weigh the same amount as a bar unloaded...so I didn't realize it...but I essentially rack pulled 405 pain free twice lol...sweet.

[Quelly]

Monday June 2nd Day 386

Really good workout today, threw some upright rows into the mix for some variation, really hammered my shoulders and made stabilization on triceps really hard lol. Eating really good, keeping my carbs up around 450 pretty consistently on training days, and I actually got just a tad leaner...so that's good. Getting stronger, and my weight came down a bit to about 217-219, so about 1-2lbs over the last couple weeks came off, and my abs are more visible and my quads a little bit too...so there ya go.

Nutrition

3622 82 456 268

Training
Shoulders + arms

DB Shoulder Press, seated, dbs touch shoulders each rep
45's x 8
60's x 5
80's x 8 w/spot pr at this depth
80's x 7 w/spot
80's x 6 w/spot

Upright Rows
bar x 10
65 x 8
95 x 12
105 x 10
105 x 10

Front Raises DBs
15's x 10
20's x 10
25's x 5 shoulder started hurting so we decided to just to lateral raises

Drop Set DB Laterals
30's x 10/25's x 8/20's x 8
30's x 10/25's x 7/20's x 7
30's x 8/25's x 7/20's x 6

Seated Alternating curls, loose form
40's x 6
55's x 3

65's x 10
65's x 8
65's x 6

1 arm DB Spider Curls
25 x 8

35 x 9
30 x 10
25 x 12

Seated Overhead DB extension
60 x 8
80 x 5
100 x 8
100 x 7
100 x 7

Decline Close Grip
135 x 10
225 x 3

275 x 5 PR can't wait til next week when I do this exercise first
265 x 6
245 x 7

1 arm Rev Grip push down
45 x 6
55 x 9
50 x 10
45 x 12 with a few forced reps

Misc

loving how much weight I can move on decline, I can't wait to see what I can do with it as my first tricep exercise, and also what I can do with a regular grip next chest day.

[Quelly]

wednesday and today

Wednesday June 4th Day 388

Intro

been busy as hell, didn't get a chance to log this day until now.

Nutrition

3665 91 463 251

Training

Legs + Weak points

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

Lying Hamstring Curl
80 x 10
150 x 3
180 x 8
180 x 7
150 x 10

Incline nice and slow and controlled
Bar x 10
135 x 8
155 x 3
185 x 8
185 x 7
165 x 9

Standing Calf Raise
did these really slow...not much attention to the weight, I think I did 4 sets of 10-15 in the 400lb range very slow and controlled

Seated Calf raise
Repeat of standing style.
2plates x 12
3platesx 10
2plates x 10
2plates x 9

Cable Rows, awesome contraction in my lats
100 x 10
150 x 6
210 x 10
210 x 10
210 x 10
210 x 8

HS Shrug Machine
2 plates/side x 10
3 plates/side x 15 weird sensation and twinge in my left mid trap
3 plates/side x 15 went away but I played it safe with the weight
3 plates/side x 16

One Handed Tricep Extension machine right arm only
40 x 5
50 x 8
40 x 9
40 x 8

Saturday June 7th Day 391

So I got my wisdom tooth out that was bothering me on friday.....and I expected it to be a lot worse than it was...no pain, even after the local wore off, I can normally and its healing extremely fast. So that's awesome.

Went to my cousin's high school graduation family celebration in petaluma today, so my macros were a bit estimated...made sure to get my protein around 250 and just ate a lot besides that lol.

Training

Chest, went quick today because we had to leave for petaluma, I'll do my right delt training on wednesday.

Incline DB
55's x 8
80's x 3
100's x 7
100's x 6
100's x 5

Flat Bench
135 x 8
185 x 5
225 x 8
225 x 7
225 x 7

Decline Bench
135 x 10
225 x 5
275 x 7
275 x 6
245 x 9

DB Flys
40's x 13 DROP 25's x 10

[Quelly]

Sunday June 8th Day 392

Grabbed a couple of prs today which was awesome, and did T bars for the first time since I re hurt my back, and they were pain free. My back feels like it did before I originally injured it, except I get back pain sitting for too long now...weird...but I'll take it, at least I can deadlift, squat, t bar row and barbell row again.


Nutrition

working towards 3600 kcals

Training
Back and Calves

Barbell Rows
bar x 10
135 x 10
185 x 7
225 x 4
245 x 3

275 x 9 little sloppy
275 x 8 cleaned it up...both would be prs though lol
275 x 7

Lat Pulldowns
140 x 10
190 x 5

250 x 8 w/spot
230 x 9
220 x 10 w/spot

T Bar rows, loaded with 35's for more ROM
1 plate x 10
3 plates x 8
5 plates x 4

6 plates x 7 a bit sloppy
5 plates x 11
5 plates x 9

Motorcycle Rows
each arm
50 x 10
80 x 14 PR for reps
80 x 12
80 x 10

HS Shrugs Leaning forward, feels similar to behind the back bb shrugs
2 plates/side x 10
3 plates/side x 15 crapy straps
3 plates/side x 18 there we go
3 plates +25/side x 12

Standing Calf Raise, 4 second eccentric 1 second pause at stretch, explode up, 1 second hold at top
200 x 8

300 x 10
300 x 10
300 x 8
INTENSE burn throughout the whole calf...DEEP


Misc

pretty awesome workout...my strength just made one of those "jumps" that we are all so fond of, I had been pushing my strength up slowly over the last couple weeks, experimenting on some movements with more weight, and today the confidence, control and neural adaption all synked up...hitting 275 for reps on decline as my third exercise yesterday and rowing 275 strict for reps today was awesome.

[Quelly]

Monday June 9th Day 393

Man did we wreck ourselves in the gym today...easily the most insane bicep pump ever, and I moved some weight on triceps and shoulders, I feel like every joint in my body is out of alignment lol...and I like that...weird huh?

Nutrition

3638 74 475 271

Training
Shoulders + arms

Seated BB Military Press, bar below chin on each rep
bar x 10
95 x 8
135 x 5

155 x 7 w/spot Pr at this depth
155 x 6 w/spot
155 x 6 w/spot

Leaning Lateral Raise
25 x 10
40 x 5

50 x 12
50 x 10
50 x 10 w/spot

Rear Delt Deck
120 x 8

150 x 12
160 x 10
160 x 8

Decline Close Grip Bench
135 x 10
225 x 5

275 x 6 w/spot
275 x 5 w/spot
250 x 7

Seated Overhead DB extension
60 x 8
80 x 5
100 x 9
100 x 7
90 x 9

Rope Pushdowns
50 x 10
80 x 5

100 x 12
100 x 10
90 x 10

Barbell Curls STRICT!
75 x 8
115 x 3

135 x 6 w/spot PR this strict
115 x 7
105 x 8 w/spot

Incline DB Curls
40's x 9 DROP 25's x 7
30's x 10 DROP 20's x 10

Misc

so messed up lol....shoulder, neck, and sternum all feel outta wack, actually popped my sternum today...that always feels weird.

[Quelly]

Wednesday June 11th Day 395

Intro

My left vastus lateralis right at the insertion in the knee cap has had a minor strain for like 4 weeks and its still not getting better, so I went easy on the quads today. Food on point, tooth socket is nearly healed and I will start x factor in a week or so.

Nutrition

3595 72 456 279

Training

Legs + Weak points

Machine Leg Press
light weight x 10 for 4 sets or so, kept leverage off the hurt area.

Standing Hamstring Curl
40 x 10
70 x 5
90 x 10

Lying Hamstring Curl SUPER SLOW and controlled, alternating leg, drop double leg
60 x 12/100 x 10
60 x 12/100 x 8
60 x 10/100 x 8
60 x 10/100 x 7

Incline DB Press
50's x 10
70's x 6
80's x 2
100's x 6 w/spot
90's x 7 w/spot
80's x 9 w/spot

Lat Pulldowns
120 x 10
180 x 8
250 x 4
300 x 7 w/spot underhand
280 x 7 w/spot underhand
200 x 5 DROP 150 x 10 overhand

Standing 1 leg DB Calf Raise, focused on ball of foot, feeling the outside of my calf
70's x 8
100's x 10
100's x 10
100's x 10

Seated Calf raise
3 sec negative, 1 sec pause at bottom and top
2plates x 12
2 plates + 25 x 12
2 plates + 25 x 10
2 plates + 25 x 9

Barbell Shrugs SUPERSET Right arm rope pushdown
225 x 10
315 x 8
425 x 9/40 x 16
425 x 8/40 x 15
425 x 8/40 x 14

Misc

hopefully that quad can get a chance to heal now.

[Quelly]

Saturday June 14th Day 398

So I made the mistake of eating only complex carbs an hour before my workout...and had NO energy in the gym...also todd and I had to workout solo...so the intensity and strength werent there....so instead of bitching and half assing and getting pissed....I just did 4 sets on everything when you can't lift more weight....do more reps.

Nutrition
just to make sure the low energy wasn't me being depleted from friday, I upped my carbs today

3664 74 526 224

Training
the added volume SMOKED me lol, strength went south FAST

Incline Barbell
bar x 12
135 x 8
185 x 4

205 x 3 wow...that was heavy lol
185 x 6
165 x 9
145 x 12

Flat Dumbells
50's x 10
80's x 4

100's x 8
90's x 7
80's x 9
75's x 10

Weighted Dips
BW x 10

+50 x 7
+35 x 10
+25 x 10
BW x 15

Cable Crossovers
50/side x 20
50/side x 16
50/side x 14
50/side x 12

Standing 1 arm Arnold Press SS Forward Raise SS Lateral Raise
25 x 20//25 x 10//25 x 10
25 x 15//25 x 8//25 x 8

misc

had to just ignore the crap strength and focused on the simulation, soreness and pump...good workout for what it was.

[Quelly]

Sunday June 15th Day 399

much better workout today than yesterday, awesome progress on my deadlifts...I am still in shock I can do them pain free

Nutrition

working towards 3600 kcals

Training
Back and Calves

Deadlift
135 x 10

225 x 10
225 x 10
225 x 10

Cable Rows
140 x 10
170 x 10

220 x 12
230 x 11
240 x 10

Lat Pulldowns
140 x 10
180 x 6
200 x 3
240 x 10 w/spot
230 x 10 w/spot
210 x 12 w/spot

Strict BB Rows
135 x 10
Reps done slow eccentric with pause at peak contraction
245 x 10
235 x 10
185 x 20 not slow but strict

V Grip Pulldown
140 x 8
170 x 6

220 x 8
210 x 9
200 x 10

HS Shrugs
1 plate/side x 10
2 plates/side x 10
3 plates/side x 8

4 plates/side x 12
4 plates/side x 10
4 plates/side x 8

Seated Calf Raise
2plate x 15
4plate x 10

5plates x 10
4plate+25 x 12
4plate+25 x 12
All reps done fast explosive

Misc

pretty damn good workout....I've rediscovered cable rows...I can realy feel them in my lower latts now...which is what I need!

[Quelly]

Monday June 16th Day 400

got in about 2800kcals before I went out to eat last night with my wife...should put me around 3700-3800...Started x factor (the bulk powder version) today, and I'm going to try to get my kcals to 4000kcals on training days for the next 50 days and see what happens....hopefully I won't get too fat lol...and even if I do...Its time for a mini cut anyway

Training

Seated DB press, dumbells touch shoulders
40 x 10
60 x 5
80 x 8
80 x 6 w/spot
80 x 6 w/spot

Cable Laterals
each arm
35 x 6
45 x 9
40 x 9
35 x 11

DB upright rows
25 x 8
35 x 15
40 x 12
45 x 10

Seated Alternating Curls SUPER STRICT
35's x 6
50's x 6
50's x 6 w/spot
50's x 6 w/spot

DB Hammer Curl
40's x 10
40's x 8
35's x 10

DB Skull Crushers
30 x 5
45's x 7
40's x 8
40's x 7

Close Grip Decline
135 x 10
225 x 5
265 x 5
245 x 7
225 x 10

Single Arm Rope Tricep Pushdown
each arm
30 x 8
45 x 15
45 x 12
45 x 10