Quelly Powerbuilding til 09': Big, Lean & Powerlifting

[Quelly]

Wednesday June 18th Day 402

****ing killed it in the gym today....squats are back, oh and I figured out that putting my feet on the ground instead of on the pedals allows me to actually lift like someone with testicles on incline, so that's cool....oh and 2nd day of x factor...2nd day of 4000kcals....not easy to do lol.

Nutrition

3952 99 481 288

Training

Legs + weak points

Squats
bar x 10
135 x 10
225 x 5
275 x 3

345 x 5
345 x 5
345 x 5

Lying Ham curl
110 x 10
150 x 5

200(stack) x 6
190 x 7
180 x 9

1 legged machine leg press
140 x 8/leg

200 x 8/leg
215 x 8/leg

Incline Bench press
bar x 10
135 x 8
185 x 3

205 x 7 w/spot
205 x 7 w/spot
205 x 6 w/spot

Cable Rows
140 x 10

180 x 20
190 x 20
200 x 13

Leg Press Calf Raise fast and explosive
4 plates/side x 10
6 plates/side x 5

8 plates/side x 12
7 plates/side x 15
7 plates/side x 12

Seated Calf Raise fast and explosive
3 plates x 10

4 plates +25 x 15
4 plates +25 x 14
4 plates +25 x 13

Shrugs
225 x 10
315 x 8

405 x 16
405 x 14
405 x 10

Misc

awesome workout

[Quelly]

Friday June 20th Day 404

Nutrition

4031 105 480 292

Training
Chest + Right Shoulder

Incline DB
40 x 10
60 x 6
80 x 3
100's x 7 equal to PR
100's x 6
90's x 8

Bench
135 x 8
185 x 6
225 x 3
275 x 4
245 x 6
225 x 9

Decline
135 x 8
225 x 5
255 x 7
225 x 9
225 x 9

DB Fly
30 x 8
40 x 10, 30 x 7
40 x 9, 30 x 6

Seated Arnold Press SS Seated Lateral Raise
35 x 6//20 x 5
45 x 10//20 x 10
45 x 9//20 x 8

Sunday June 22nd Day 406

Nutrition

2832 52 407 192 + 2 slices deep dish chicago fire meat lovers pizza

Training

Back + Calves

Lat Pulldowns to warm up

BB Rows
Bar x 10
135 x 10
185 x 6
225 x 6
275 x 10
275 x 9
275 x 8

Lat Pulldowns
150 x 8
200 x 5
230 x 12
220 x 12
210 x 12

Cable Rows
150 x 8
200 x 6
260 x 7
240 x 8
220 x 9

Motorcycle Rows
60 x 10
90 x 3
120 x 5 HEAVY
100 x 7
100 x 7

HS Shrugs
2 plates/side x 10
3 plates/side x 18
4 plates +25/side x 8
4 plates +25/side x 8
4 plates +25/side x 8

Seated Calf Raise
all reps done stretch pause
2plate x 10
3plate x 12
3plate x 9
2plate+25 x 10

Monday June 23 Day 407

Nutrition

3933 91 503 279

Training

Shoulders + Arms

Seated BB Military Press
bar x 10
95 x 8
135 x 5

165 x 5 PR at this depth
155 x 6
135 x 8

Strict Standing Lateral Raise
20 x 8
30 x 5

35 x 12
35 x 10
30 x 10 DROP 20 x 8

Upright Row
bar x 10
75 x 8
95 x 5

115 x 10
135 x 8
115 x 10

Seated Overhead DB Extension
60 x 10
80 x 5
100 x 9 w/spot
100 x 6
90 x 10 w/spot

1 arm rope tricep pushdown
30 x 8
45 x 5
50 x 10
45 x 12
45 x 10

Dip Machine
120 x 10

160 x 23
210 x 17
210 x 17

BB Drag Curls (wore a dress for this...get it...drag curls? eh!)
bar x 10
85 x 5
115 x 5
95 x 8
95 x 7

Incline DB Curls
40's x 9
35's x 10
30's x 9 DROP 20's x 4

Misc

so the reason I've been not posting is because my buddy Alberto came to stay with me friday night and saturday morning to compete in the NGA Mr Natural California competition, and friday i was driving him around to get his athlete brief and take his polygraph, and then saturday morning it was apply tanner, take him to prejudging, take him to eat, take him to finals, watch him win his second pro card and go eat! So its been awesome, but BUSY, and I can't wait to do it all again on the 12th for the INBF Capitol City Championships...he'll have 3 pro cards from 3 natty orgs after that lol! The MAN!

[Quelly]

Wednesday June 25th Day 409

wow....so we started the workout with todd saying he thinks he needs to work harder on leg day because....well...because he can lol...and his recovery is fine....so we did....and ended up having probably the hardest workout we've ever had together and possibly one of the hardest I've EVER had....yeah I even puked in my mouth a bit and swallowed it back down.

Nutrition

3972 91 508 282

Training

Legs + weak points

Hack Squat
Sled x 10
1plate/side x 10
2plate/side x 6
3plate/side x 3 (PR)

4 plate/side x 4
3 plates +25/side x 6
3 plates/side x 11

DB SLDL this was new
60 x 5
80 x 10

90 x 8
100 x 8
100 x 8
took it easy with this one, stopped as soon as I felt my back working more than my hams

Grown Man Cry TUT
Leg Curl
100 x 52 seconds
Leg Extension
70 x 50 seconds
Leg Curl
70 x 55 seconds
Leg Extension
60 x 1 minute

here's where we both fell apart and I stood up and yacked a tad in my mouth

High Incline DB, put it up 2 holes from normal
40 x 10
60 x 6
80 x 3

90 x 8
80 x 9
80 x 8
Definitely different, went with more flared elbows to feel this more in my chest, surprisingly didnt cook my delts, really hit the tie in.

Machine Row
100 x 10
150 x 5
200 x 3
250 x 11
220 x 11
250 x 12 w/spot

Standing Calf Raise
All rep done stretch pause with 5 second eccentric and 1 sec hold at top
240 x 10
300 x 11
300 x 9
300 x 7

Seated Calf raise
Same as standing style
2plate x 8
3plate x 11
3plate x 10
3plate x 8 DROP 2plate x 2 lol
calves were fuuuucked up

DB Shrugs
60 x 10
80 x 5
100 x 25 friggin todd got 35! lol fucking endurance athletes lol
100 x 24
100 x 23

Misc

incredible.

[Quelly]

Saturday June 28th Day 412

had a great workout then hung out with todd and some of his friends at bad movie night...basically watch horrible movie make fun of it, laugh.

Nutrition

roughly 4000kcals, had to guestimate due to bbq

Training

Chest and right delt

Incline BB
Bar x 10
135 x 8
165 x 5
195 x 9
185 x 9
175 x 11

DB Press
wider and max depth
40 x 10
65 x 5
80 x 3
100's x 9
90's x 9
80's x 11

Dips
BW x 16
BW x 12
BW x 10 Push Ups x 6 LOL

Pec Dec
150 x 10
130 x 12
120 x 10

Lateral Raise SS Forward Raise
20 x 10/20 x 10

30 x 16/30 x 18
30 x 15/30 x 16
30 x 12/30 x 13

Sunday June 29th Day 413

Deadlifts today, was really pleased to be moving more weight, had a meeting today with some possible future business partners, and ended up not packing a meal and didn't hit my macros but it wasnt that bad.

Nutrition

3359 79 426 235

Training

Deadlift
135 x 10
225 x 6
245 x 10
245 x 10
245 x 10

Underhand Pulldowns
140 x 10
190 x 5
240 x 3
250 x 12
300 x 7
250 x 10

DB Rows
each arm
80 x 8
100 x 12 weird ab pain?
100 x 16 and gone?
100 x 16

Close Hammer Grip Pulldowns
150 x 8
200 x 12
200 x 10
200 x 10

Standing Cable Rope Rows
160 x 25
160 x 20
160 x 18

HS Shrugs // Seated Calf Raise
all reps on calves done stretch pause
2plate x 10 // 2plate x 10
4plates/side x 10 // 3plate x 10
4plates/side x 10 // 3plate x 9
4plates/side x 10 // 3plate x 9


Monday June 29th Day 414

Really solid arm day today, some big numbers I was pleased with, and really good mmc.

Nutrition

3903 84 507 281

Training

Shoulders + Arms

DB Press seated
45 x 6
65 x 5
75 x 3
90 x 6 w/spot
90 x 4 w/spot
80 x 7 w/spot

Full ROM Lateral Raise
15 x 8

25 x 10
20 x 12
20 x 10

Seated Rear Delt Raise
35 x 10

50 x 12
55 x 12
55 x 10

Seated DB Curl Simultaneous
30 x 8
50 x 8 w/spot
45 x 8 w/spot
40 x 9 w/spot

Standing DB Hammer Curl Simultaneous
55's x 8
50's x 8
40's x 10

Tricep Pushdowns
70 x 6
100 x 3

130 x 6
120 x 7
110 x 8

Overhead Tricep Extension Machine
70 x 8
120 x 15
150 x 6
120 x 10

Leaning Overhead Rope Extension
75 x 8
100 x 10
90 x 12
90 x 10

[Quelly]

Wednesday July 2nd Day 416

great workout today, although we were moving slow...we both feel like were feeling the wear and tear from the increased volume and intensity lately...but despite the slower pace we still moved some big weight and did some work...I also, didn't realize it at the time, inflamed my shoulder pretty bad, got some pretty painful tendonitis in my left shoulder today, probably have to be very conservative on saturday for chest day.
Todd was killing it today stayed with 295 for 2 sets on squats, and did the 90's on incline...bastard is catching me!

Nutrition

3904 85 473 315

Training
Legs + Weak Points

Squats
Bar x 10
135 x 10
185 x 8
225 x 5
275 x 3
315 x 1
355 x 5
345 x 5
345 x 5

Standing Single Leg Hamstring Curl
each leg
50 x 10
70 x 5
100 x 7
95 x 8
90 x 10

Leg Extension
100 x 10
remaining sets for 1 minute working time non stop
140 x 35 seconds, 100 x 20 seconds, 50 x 5 seconds
140 x 35 seconds, 100 x 10 seconds, 50 x 10 seconds
140 x 30 seconds, 100 x 10 seconds, 50 x 20 seconds

Incline DB
50's x 8
70's x 5
90's x 3
100's x 7
100's x 6
100's x 5

Seated Cable Rows
150 x 8
220 x 5
250 x 10
240 x 9
230 x 9

Standing Calf Raise
360? x 15
480? x 5
600 x 15
600 x 12
600 x 10

Jump rope for 1 minute SUPERSET Single leg calf raise on block to failure
repeat

Misc

going to a family pool volleyball and bbq tomorrow, and I might have to drive up to stockton and give my cousin a ride to the airport on saturday, so posting and stuff might be wacky for a bit.

[Quelly]

Saturday July 5th Day 419

So my left anterior deltoid has a minor strain, at least that's what myself, and my cousin and his wife and my other cousin came to decide after a little exercise pow wow...between the four of us there are an ACE, two NASM, and an NSCA personal trainer certifications, a BS in dance, a BS in biology, a M.S. in nutrition, a M.S. in Exercise Psychology, an M.S. in Exercise Science (in progress), and a BS in Exercise science (also in progress, that's me, the youngest lol, just got my associates WOOT!)
So needless to say I trust what we ascertained, and sadly I had to only do pushing with my right arm and could only do some limited stuff with my left for chest...the good news is my left delt is bigger than my right...so if I atrophy it will improve my symmetry haha.
OH!....and I decided I'm carrying more fat than I want to and its impairing my ability to gauge my progress...SO I'm cutting for a month or so, looking to drop maybe 10lbs...get myself to 10-12%. THEN I'll go back to the bulk and just focus on lean bulking until january....NO ARGUMENTS....I HAVE DECIDED, that means you Todd, Alberto, Adam...and anybody else lol.

Nutrition

2689 74 254 257

Training

Chest

Incline DB Press, right arm only, made stabilization a lot harder couldnt go heavy
50 x 8
65 x 6
80 x 7
80 x 6
80 x 6

Machine Press, right arm only,
80 x 8
100 x 10
90 x 12
90 x 10

Dip Machine, right arm only
70 x 8
100 x 3
120 x 9
110 x 10
110 x 8

Pec Deck, 50% ROM on right arm, slow and controlled SUPERSET Med Ball presses (lay on floor on back, hold med ball, tuck elbows press ball...a lot)
80 x 6
100 x 3
120 x 8 SS 5kg x 50
110 x 9 SS 5kg x 50
100 x 10 SS 5kg x 50

Misc

Got a crazy right pec workout, really intense...makes me think uninlateral training might be something to try out in the future...and believe it or not just from trying to contract my left pec on everything else despite not using my left arm, and the final superset I got a pretty good pump in my other pec too....not so bad all things considered.

Sunday July 6th Day 420

Spent some time icing my shoulder today, and in the gym I had to really keep my form tight, and thus on some things i couldnt go really heavy, pull ups I had to reduce my rom and pull downs I had to go light, shrugs were harder just because my shoulder is tight, and same with DB rows, but I made it work, even got some prs

Nutrition

so far 1486 18 173 159 GOAL 2730 70 250 275

Training

Back and Calves

Chin Ups underhand, slightly reduced ROM long rest between sets
BW x 12
BW x 10
BW x 10

Cable Rows
150 x 8
220 x 5

260 x 9 w/spot
250 x 9 w/spot
240 x 11 w/spot

Lat Pulldwons REALLY STRICT, slightly reduced ROM
120 x 8
180 x 4

220 x 6
200 x 8
180 x 11

DB Rows, REALLY strict, started with left arm and matched w/right
80 x 7

100 x 12
100 x 12
100 x 10

Shrugs, slow, no leg drive at all, took it light, shoulder didn't hurt but it wasn't moving as much as normal
135 x 8
225 x 6

315 x 12
365 x 10
405 x 8

Seated Calf Raise, rest pause at bottom and peak, slow eccentric
2 plates x 6

3 plates x 12
3 plates x 10
3 plates x 10

Misc

Pretty pleased with the cable rows, I'm really liking these lately, and tomorrow is going to be interesting...shoulders and arms with a jacked up shoulder...booooo.

[Quelly]

Monday July 7th Day 421

Shoulder is healing up nicely, was able to overhead press today, standing single arm at a time, and lighter on my left, and was able to do light lateral raises on my left...rear delt raises weren't happening but oddly enough upright rows were fine lol. So the shoulder will be fine soon...BUT I managed to totally mangle my finger putting a dumbell away at work, and couldnt grip the weights well today with teh tape lol...anywho....Cut is going good, 3 days down...month and a bit left?

Nutrition

2690 68 253 266

Training

Shoulders and Arms

Unilateral Standing Military DB press L/R
warm ups x 2

55 x 10/75 x 6
55 x 8/70 x 7
55 x 9/65 x 8

Standing Unilateral DB Lateral Raise
warm ups x 2

20 x 15/35 x 12
20 x 15/35 x 12
20 x 15/35 x 11

Upright rows, shoulder still tight so couldnt go heavy but I made up in volume
warm ups x 1

95 x 12
95 x 12
95 x 12
95 x 12
95 x 11

1 arm seated overhead DB extensions
warm ups x 2

40 x 8
35 x 11
35 x 10 w/spot

Rope Pushdowns
warm ups x 2

120 x 8
110 x 9
100 x 9 DROP 70 x 6 DROP 40 x 7

Machine Overhead Extensions
warm ups x 2

150 x 8
120 x 9
100 x 10

Simultaneous Hammer Curls, couldnt fully supinate my grip cuz o' shoulder
warm ups x 2

65's x 7
60's x 7
55's x 7

Reverse Grip Cable Curls, again with supination
warm ups x 2

150 x 7 lost grip due to mangled finger
150 x 8 strapped up on mangled finger hand
110 x 15 strapped

Misc

been figurin out my macros...gonna do 2 weekly refeeds ala layne norton style...on my back days wed, sun...macros will be 240 pro, 330 cho, 60 fat 2820kcals...as compared to my 275 pro, 250 cho, 70 fat 2730kcals on reg days...gonna start doing HIIT on thurs and fridays that'll be fun.

[bull.dogz]

Nice!

[rich55]

Oooh, cutting time! Yeah buddy. Looks like you and your peeps are killing it in the gym. Very nice!!

Take care of that shoulder man.

[Quelly]

Nice!

thank you!

[Quelly]

Oooh, cutting time! Yeah buddy. Looks like you and your peeps are killing it in the gym. Very nice!!

Take care of that shoulder man.

shoulder is getting better, just a few things I cant do, and its on my bigger side...so I'll just come away with better symmetry ...and YUP cutting til I'm 10-12%, time to shed some of the extra bulking bulk, and lean bulk until january to start contest prep ahead of the game

Wednesday July 9th Day 423

Hands down...the hardest workout I have had to date today. Literally spent 5 minutes over a stability ball catching my breath, trying not to puke and wondering how I could possibly have hammies just as sore as they were at the end of my last set 5 minutes later.
AWESOME

Nutrition

2662 71 247 257

Training
Legs + Weak Points

Hack Squats
sled x 8
1 plate/side x 6
2 plates/side x 5
3 plates/side x 3
3 plates + 25/side x 8
3 plates + 10/side x 10
3 plates + 10/side x 9 + 1 forced rep

here's the near pukage

1 Leg DB Romanian Deadlift
50 x 8
65 x 5

80 x 15
90 x 12
100 x 10

Leg Extension
100 x 45 seconds, DROP 70 x 15 seconds
80 x 45 seconds DROP 50 x 15 seconds

Lying Hamstring Curl
70 x 60 seconds
50 x 60 seconds

here's where the 5 minutes of wishing the lactate would clear my hammies came

Cable Chest Press (shoulder getting better but couldnt incline) + Push Ups
40/side x 8
70/side x 5
90/side x 8
90/side x 8 SS 20 oush ups
90/side x 10 SS 20 push ups
90/side x 10 SS 16 push ups

Leg Press Calf Raise SLOOOW eccentric
4 plates/side x 4
4 plates/side x 13
4 plates/side x 12
4 plates/side x 11

Seated Calf Raise same as leg press
2 plates x 6
2 plates + 25 x 12
2 plates + 25 x 12
2 plates + 25 x 11

Hang Cleans
bar x 6
95 x 8
135 x 6
155 x 6
185 x 5
205 x 3
135 x 10

Misc

didn't do the refeed macros today....I forgot...lol...but hey I figure I don't need a refeed yet anyway I just started dieting, I'll do my first on saturday.

[Quelly]

Friday July 11th Day 425

First day training with adam my good old friend who was my training partner way back in 04-06 who now visits me yearly to train...last year he came up and we hit up a powerlifting meet this year we're watching our friend alberto compete for his pro card.
Did chest today, shoulder nearly 100%, did some high reppage on incline, couldnt flat but I could do cables, and I can still decline and fly so all is well!

Nutrition

2672 62 259 268

Training
High DB Incline
40 x 10
55 x 6

60 x 25
70 x 12
75 x 10

Cable Press
70 x 10

90 x 10
95 x 10
105 x 9

Decline
Bar x 10
135 x 8
185 x 5

245 x 9
245 x 8
245 x 7

Db Fly SS/ 5kg Medicine Ball Press on back speed presses
30 x 8
40 x 12 (PR) // 1 minute
50 x 9 // 1 minute
55 x 7 // 1minute

HIIT
10 intervals
Arc Trainer
5 minute warm up
incline 5. pace ressitance 30. sprint resistance 50
10 minute cool down on recumbant bike.

Good times

[Quelly]

Sunday July 13th Day 427

Well, yesterday my friend alberto won his third pro card, a wnbf pro card, yesterday, and it was one of the most amazing things I've seen. 38 male competitors, 9 guys in his class, pretty big show. I had the privledge of having him stay with me the last three nights, and helping him prep and get ready...andywho, the show was VERY well put together, and he had some steep competition, but he earned it....and now he's doing a PRO show next month! Inspirational. Also a coworker of mine placed in the top 5 in all 4 classes she competed in, masters and open bodybuilding and figure, in one class she competed against 15 other chicks! She was easily the most shredded competitor on stage, and she's nearly 50! The only and I mean ONLY knock on her is she needs more size, but the posing, proportions, and absolute crazy conditioning are all there. And lastly, a friend of mine and todd's: Angela won her pro card as a female bodybuilder, just an insane physique and a beautiful woman....great day.

Nutrition

refeed: 2729 57 321 237

Training

Back

Deadlifts
135 x 8
225 x 3

275 x 10
275 x 10
275 x 10

Underhand Lat Pulldowns
3 warm ups

300 (stack) x 6
280 x 8
250 x 10

Barbell Rows
3 warm ups

295 x 6
275 x 8
245 x 12

Motorcycle Rows
3 warm ups

120 x 9
120 x 8
120 x 7

Cable Rows
3 warm ups

280 x 6
250 x 8
220 x 11

Barbell Shrugs
2 warm ups

405 x 10
405 x 10
stopped there my left shoulder and trap were REALLY tight

then we each hung on the inversion boots for 3 minutes

forgot calves but we'll make it up tomorrow

Misc

oh...started my cut at 219 at night, weighed in at 214.6 last night lol, doing well

[Quelly]

Monday July 14th Day 428

Excellent arm day with my wife, todd and adam today, hit some prs, and just did some major work. I can tell I'm leaner already in the mirror, pretty noticeable change after just 10 days...so that's cool.

Nutrition

2403 67 235 228 1 meal left

Training

Shoulders, Arms, Calves

DB Press
55 x 8
65 x 5
80 x 3

90's x 2 DROP 80's x 3...well the shoulder isnt 100% yet apparently...
80's x 6
75's x 7

Supported Single Arm cheat Laterals
55 x 6
70 x 10
75 x 10
80 x 8

Bent Over Rear Delt Raise
45's x 6
60's x 6
55's x 8
45's x 12

Alternating Curls
40's x 6
60's x 3

65's x 6 lil swing
60's x 6 strict
55's x 7 strict

Double Arm Hammer Curl
60's x 9
55's x 9
50's x 11

Overhead Seated DB Extension
60 x 8
80 x 4

100 x 8
100 x 8 w/spot
100 x 7 w/spot

Tricep Decline DB Rollouts
30's x 10
30's x 10
30's x 11?

Reverse Grip Tricep Pushdowns
100 x 12
120 x 11
140 x 8
150 x 8

Seated Calf Raises fast and explosive
3 plates x 8

5 plates x 14
5 plates x 13
5 plates x 14

[Quelly]

Wednesday July 16th Day 430

Friggin bad ass workout today. Shoulder is nearly 100%, squatted some big weight ass to grass and did some killer time under tension work. Its awesome training with todd and adam, no lack of intensity to say the least.

Nutrition

Refeed: 2145 41 270 185 1 meal left

Training

Legs + Weak Points

Squats
warm ups
bar
135
185
225
275
315
Working sets
365 x 5 w/spot
355 x 5
315 x 8

1 legged DB Stiff leg deadlift
warm ups
60
80
working sets
100 x 16
100 x 14
100 x 12

A1 Leg Extensions TUT
100 x 45 seconds DROP 50 x 15 seconds
80 x 60 seconds
A2 Leg Curls TUT
90 x 60 seconds
80 x 45 seconds DROP 50 x 15 seconds

Incline Bench
warm ups
bar
135
Working sets, kept it light for shoulder
135 x 15
135 x 15
135 x 15

Lat Pulldowns
warm ups
140
200
working sets
230 x 10
220 x 10
210 x 11

HS Shrugs
warm ups
2 plates/side
3 plates/side
working
3 plates +25/side x 16
3 plates +25/side x 15
3 plates +25/side x 12

SMOKED!!!