Quelly Powerbuilding til 09': Big, Lean & Powerlifting

[Quelly]

Thursday July 17th 2008 Day 431

HIIT session
arc trainer
5 minute warm up
10 intervals
incline #5
pace resistance 30
sprint resistance 60

Seated Calf Raise
all reps done fast
2plate x 15
4plate x 10
5plate + 10 x 12 (PR)
5plate + 10 x 12 (PR)
5plate + 10 x 11

Standing Calf Raise
280 x 12
440 x 10
610 x 15 (PR)
610 x 12
610 x 10
530 x 10, drop x fail, drop x fail (don't know weights adam was droppin the stack)

Friday July 18th Day 432

HIIT at home
5 minute warm up, slow jump rope
12 15 second intervals; jump rope sprints
paced back and forth between intervals
5 minute fast walk cool down

well jump rope is pretty damn brutal, too difficult to jump rope between sprints...maybe one day lol.

Macros for off/cardio days
275p
200c
70f
2530kcals

[Quelly]

Saturday July 19th Day 433

Shoulder is like 95% back...so just to keep it healing I went light and did high reps today. Very good workout.

Nutrition

working on 275/250/70

Training

Chest + Right shoulder

Incline
Bar x 10
135 x 8
155 x 15
155 x 14
155 x 13

DB Press
40's x 8
60's x 5
80's x 13
80's x 13
80's x 11

Decline DB
80 x 5
100's x 9
100's x 8
90's x 11

Cable Crossovers
40/side x 6
60/side x 12
60/side x 10
60/side x 9

Right Arm Arnold Press
45 x 6
55 x 10
55 x 7
45 x 10

Misc

Cut is coming along nicely, I would imagine end of august I should be at a near legit 10%.

[Quelly]

Sunday July 20th Day 434

AWESOME back day, stayed almost completely with cables and machines and got some GREAT mmc with my back, top to bottom lit up!
Mom's B-day tomorrow, so were taking her to see Dark Knight tonight and she's cooking dinner, she works out and tracks her food, so she's already got a lean 8oz steak weighed out along with half a cup of brown rice, green beans and some salad for me....gotta love mom!

Nutrition

refeed: working on 240/330/60

Training

Back and Calves

Cable Row
2 warm ups
250 x 12
250 x 10
250 x 9

Double arm Rope motorcyle Row
1 warm up
150 x 10
170 x 10
180 x 8

Bodymasters Machine Row
2 warm ups
250 (stack) x 12
255 (added a plate) x 10
255 x 9

Wide Grip Lat Pulldowns
2 warm ups
220 x 7
200 x 10
200 x 9

DB Shrugs
1 warm up
100's x 40
100's x 30
100's x 29

Standing Calf Raise, slow eccentric pause at top and bottom
1 warm up
400 x 10
380 x 9
300 x 10

Misc

were gonna start alternating cable and machine focused back days with barbell and dumbell back days...I'm excited.

[Quelly]

Monday July 21st Day 435

Well I'm 211 in the morning, 213.5 after my last meal before bed, and...this is awesome, I've hit that point in dieting where I'm looking bigger. So this is awesome...I'm really seeing how much I overcut last year to get in shape...watching Alberto stay with the same macros for 5 months of dieting and get to striated glutes at 30lbs less lean body mass than me opened my eyes...and considering i've been at an average of 2600kcals and dropping 2lbs/week+ no problem without any dip in strength or increase in hunger is a tell tale sign...GRANTED I've only been cutting since the 5th lol...but hey you get my drift. I think when I get down to 200-205 I'm going to be looking pretty damn good....and I wouldnt be surprised if I was only 15-20lbs over my contest weight...
by the way great workout today, shoulder is nicely healed up and we got back into some heavy lifting FUN

Nutrition

2628 64 252 275

Training

Shoulders and arms

Seated Dumbell Press
3 warm ups
90's x 4 w/spot
80's x 7 w/spot
80's x 6 w/spot

Side Leaned DB laterals
1 warm up
45 x 12
45 x 10
45 x 10 DROP 25 x 8

Upright Rows
2 warm ups
135 x 8
115 x 11
115 x 9

Barbell Curls, strict
2 warm ups
115 x 8
115 x 7 w/spot
115 x 7 w/spot

Incline DB curls
40 x 7
35 x 7
30 x 10

Single Arm DB Overhead Extension
2 warm ups
45 x 5
40 x 8
40 x 8 w/spot

Tricep Pushdowns
2 warm ups
120 x 5
110 x 7
100 x 11

Bench Dips SS Diamond Pushups
26/8
13/5
11/4
TOASTY!!!

Misc

so I'm at that point in my cut where I'm always wearing tank tops and under armor to the gym because I'm a sexy bitch...good times

[Quelly]

Wednesday July 23rd Day 437

Refeed today, and our big ole workout....it was awesome....the hacks were just tearing up my knees and quad insertions today, I dunno why...so we did front squats instead and man was that sweeet!

Nutrition

2444 33 334 219 1 meal left, working towards 60 334 240

Training

Legs and Weak points

Hack Squat
2 warm ups and knees were feelin it

Front Squats
2 warm ups
225 x 8
225 x 6 tried cross grip nearly lost it
225 x 8
225 x 7

Standing hamstring curl
2 warm ups
100 x 10
90 x 8
80 x 14

Leg Extensions
250 (stack) x 14
255 (added a 5lb plate) x 12
255 x 12 w/spot

Incline DB press
2 warm ups
90's x 5...pussy footing around my shoulder
90's x 9 shoulder warmed up, haven't lost any strength!!!
90's x 7

T Bar Rows w/35's STRICT form
2 warm ups
5 plates x 10
5 plates x 9
5 plates x 9

Leg Press Calves, slow controlled reps
2 warm ups
5 plates/side x 12
5 plates/side x 10
5 plates/side x 12

Seated Calf Raise, same
1 warm up
3 plates x 13
3 plates x 12
3 plates x 11

Misc

awesome workout, for the first time in a while my back didn't hurt at all doing front squats or t bar rows, and my shoulder is better, I can still feel it a bit, but not affecting my workouts...90's x 9 after hitting 90's x 5 might actually be a PR....

[Quelly]

Saturday July 26th Day 440

AWESOME chest workout today, only thing my shoulder can't do is dips at this point, so I did some machine dips lighter today to start getting that back. Todd hit some front squats, and I did some right shoulder work and left rotator cuff work.

Nutrition

working on 275/250/70

Training

Chest + Right shoulder

Incline
Bar x 10
135 x 8
155 x 5
185 x 12
185 x 10
185 x 8

Flat Bench
bar x 12
135 x 8
185 x 5
225 x 10
225 x 8
225 x 8

Dip Machine
100 x 15
140 x 15
140 x 13
140 x 12

DB Flys
30's x 8
50's x 10
50's x 8
45's x 10

A1 Right Arm Cable Laterals
1 warm up
30 x 12
30 x 10
25 x 11

A2 Standing right arm DB press
1 warm ups
65 x 5
60 x 7
55 x 6 + 1

right rotator cuff stretches and external rotation work

Misc

hitting 185 x 12, 3 weeks into dieting, and after a shoulder injury is huuuge pr, and then to hit 225 on flat for 10 after that....blows my mind, I havent done flat in over a month, and back when I was uninjured I could hit 225 x 8-9 after inclining....WOOOHOO!

[Quelly]

Sunday July 27th Day 441

Dry weight 209.5 this morning . 3 weeks in, 10lbs down. I think I'll be a ripe 9-11% bodyfat at 200lbs...I'm thinking end of august? That will give me 4 months to lean bulk up to the show....so goal is starting prep in january at around 205-208, 10-12% bodyfat, and only having to drop 20lbs-25lbs....that would be sweet.
Oh friggin awesome workout today! And I went kayaking on the river for about an hour and a half with my coworkers and their and my significant others, lots of fun, and subsequently increased my carbs a bit today, which is cool cuz today is a refeed

Nutrition

working on 240/350/50

Training

Back + Calves

Deadlifts
135 x 8
225 x 5
275 x 3
295 x 10
295 x 8
315 x 5 no pain whatsover, felt feather light...

Pull ups
BW x 16
BW x 12
BW x 10

Barbell Rows
2 warm ups
245 x 10
245 x 9
245 x 9

V Grip Lat Pulldowns
2 warm ups
210 x 10
210 x 9
210 x 8

Standing Double Arm DB Row, these were awesome really worked on bringing the elbows up and back to hit the lats
2 warm ups
100's x 8
90's x 8
80's x 10

Barbell Shrugs, did these explosive...not quite power shrugs, but some hip action
2 warm ups
405 x 8
425 x 8
455 x 8

Seated Calves done slow eccentric pause at peak
1 warm up
3 plates + 10 x 12
3 plates + 10 x 10
3 plates + 10 x 8

Misc

strength is on the UP and I'm down 10lbs...couldnt be happier, fat around my lower abs is waay down, same with chest and trap tie ins, starting to lose the love handles, and quads are separating.

[Quelly]

Monday July 28th Day 442

Been studying for getting NASM CPT certified lately...and I have to say, this is the first cert I actually feel like I've had to study for, ACE, ISSA, Scirion...has all just been basic exercise phys...NASM, I'm impressed with, excellent for the current state of our population and also can be adapted for a non sedentary person, and even athletes....awesome stuff, learning alot about myofascial release and the benefits of balance and stability training for injury prevention and injury recovery...
On other fronts, awesome workout today, decided to work on my endurance and form today...and holy shit did my delts feel it. Also hit some big numbers on arms.

Nutrition

2723 71 253 270

Training

Arms, Shoulders

Seated DB Press, no back arch, 1 second pause w/db touching shoulders, full extension
1 warm up
65 x 9
60 x 8
50 x 10
40 x 12

Lateral Raise, no back arch, no swing, pause above shoulders, slow eccentric
1 warm up
25's x 12
30's x 10
30's x 10
20's x 15

Rear Delt DB Raise on hyperextension bench, no swing, slow eccentric
1 warm up
30's x 12
30's x 12
25's x 15

Close Grip Decline Bench
2 warm ups
295 x 3 w/spot
275 x 5 w/spot
245 x 8 w/spot

Seated Rope Overhead Double Arm Extension
2 warm ups
130 x 5
110 x 8
100 x 12

Cable Rope Kickbacks
1 warm up
40 x 10
35 x 10
30 x 12

Close Grip Chin ups
BW x 10
BW x 10
BW x 9

Rope Hammer Curls
150 x 7
130 x 8
110 x 10

Misc

really DEEP shoulder soreness doing those exercises like that, I think I'm going to alternate using strict form and using looser form to hit more weight...that was cool.

[Quelly]

Wenesday July 30th Day 444

Its been a loong week, but the bulk of it is nearly over. I've got my psych final tomorrow which will be the last class before I'm done at the JC and I'll be starting the coursework on my BS in Fitness and Wellness, and I've been studying for NASM CPT....so sleep has been a little less, there's always work too. And lastly, after those heavier deads, and with those front squats, I tell you what my body was feeling it today, tight back, REALLY tight glutes...and well...Todd apparently had the same reaction to the exercises and lets say we had the first non-amazing workout in a loong time...but we made it up by the end of the time there.

Nutrition

2687 56 332 232

Training

Legs + Weak Points

Started with 5 minutes on the elliptical and then did static stretching and a dynamic warm up...and...didn't end up helping lol

Squats
3 warm ups
315 x 5...lol...yeah not happening today right...so instead of hurting myself or getting pissed with lackluster squats, I did different stuff

Good Mornings
135 x 8
185 x 5
225 x 3

Jump Squats
135 x 8
185 x 5

Leg Extensions
2 warm ups
260 (stack +10lb) x 15
260 (stack +10lb) x 14
260 (stack +10lb) x 14

Single Leg Curls
1 warm up
100 x 7
80 x 10
80 x 8

Incline DB Press
3 warm ups
100's x 6 w/spot
100's x 4 w/spot
90's x 7 w/spot

very pleased with my shoulder allowing me to touch the 100's again

Cable Rows
2 warm ups
240 x 8
230 x 8
220 x 10

Leg Press Calf Raises
explosive reps
1 warm up
8 plates/side x 14
8 plates/side x 12
7 plates/side x 12

Seated Calf Raises
explosive reps
1 warm up
5 plates + 10lbs x 14
5 plates + 10lbs x 12
5 plates + 10lbs x 10

Misc

we came back after the squats...hit prs on leg extensions, and I was able to use the 100's on incline, which is awesome with my shoulder.

[Quelly]

Saturday Aug 2nd Day 447

Great Chest Workout today, shoulder is getting better with the icing it, I stayed away from 100's today and worked on the 90's. Also had a big family bbq for my aunt's b-day....I packed rice *****, egg whites and sunflower seed butter
Ate an extra rice cake because there was lots of physical activity.

Nutrition

281 261 58 2690

Training

Chest + Right shoulder

DB Incline
2 warm ups
90's x 9
90's x 7
90's x 7

DB Press
2 warm ups
100's x 9
100's x 8
100's x 8

Decline Bench
2 warm ups
275 x 5
255 x 8
245 x 9

DB Flys
2 warm ups
55's x 7
50's x 8
45's x 9

Right Arm Machine Press SS R Arm Fwd raise SS R Arm Lateral Raise
1 warm up
70 x 5 SS 15 x 10 SS 15 x 10
60 x 6 SS 15 x 10 SS 15 x 10
50 x 8 SS 15 x 10 SS 15 x 10

Misc

I cant wait to see what I can decline after my shoulder is 100% and for shits and giggles I start with it

[Quelly]

Sunday Aug 3rd Day 448

So I'm consistently weighing 208lbs! Wow....1 month of cutting 11lbs down...strength steady or up everywhere...have to say I'm pleased...the hiit 2x/week really gets the shit going. So I've got serratus, intercostals, 6 pack, and the chest is squared off, and I'm almost bicep veined and I can see the top chest split coming in...getting close to being done with my cut ladies and gents!

Nutrition

working on 240 330 50

Training

Back + Calves

Cable Rows
2 warm ups
250 x 7
240 x 8
230 x 9

V Handle Lat Pulldowns
2 warm ups
240 x 7
230 x 8
220 x 9

Standing Double Arm DB Rows
1 warm up
75's x 12
75's x 11
75's x 11

Wide Grip Lat Pulldowns
1 warm up
220 x 8
210 x 9
200 x 10

DB Shrugs 5 second hold at top, 5 second negative
100's x 8
100's x 5 stapped badly, rest pause 100's x 4
100's x 8
CRAZY TRAP PUMP!

Standing Calves, fast explosive reps
1 warm up
640lbs x 16
640lbs x 14
640lbs x 12

Misc

I'm loving the double arm db rows, really can get the lats going, and the db shrugs I had to do because my neck is kinky...and I'm pretty sure I'd be f'ed up right now if I was barbell shruggin 400+

[Quelly]

Monday Aug 4th Day 449

I was 207 this morning...dry...after peeing...no clothes...kinda ridiculous how fast I'm cutting up. And today in the gym, while doing hammer curls...yeah I had bicep veins...

Nutrition

2679 71 250 280

Training

Shoulders + Arms

Seated DB Press
2 warm ups
80s x 6
80s x 6
80s x 5

Cable Lateral Raise
1 warm up
35 x 12
35 x 10
30 x 12

Upright Rows
1 warm up
135 x 10
135 x 8
115 x 10

Barbell Curls, Loose form
1 warm up
135 x 6
135 x 5
115 x 9

Double Arm Hammer Curls SS Incline DB Curls
60's x 7 SS 30's x 6
50's x 7 SS 25's x 6
40's x 7 SS 20's x 6

Dip Machine
1 warm up
230 x 13
270 (stack) x 7
270 x 6

Rope Pushdowns
1 warm up
120 x 9
120 x 8
110 x 9

Overhead Leaning Rope Extensions
1 warm up
120 x 8
110 x 8
100 x 10

Misc

we need to throw some more variety in our overhead work, stagnated pretty bad on those...maybe machine presses since I cant overhead barbell yet.

[Quelly]

Wednesday Aug 6th Day 451

Friggin awesome workout today, legs were cooperative ...shoulder was too...for a while...lol...anywho, refeed today, so I had me some carbs...and that's about it...the highlite of the day is definitely the #'s in the session.

Nutrition

2678 49 328 235

Training

Legs + Weak Points
Squats
bar x 8
135 x 8
185 x 5
225 x 5
275 x 3
315 x 2
365 x 1

405 x 1
355 x 3
315 x 8

Hamstring Curls
2 warm ups
200 (stack) x 11 w/spot
200 x 7 w/spot
180 x 6 DROP 130 x 6 DROP 80 x 8

Alternating DB Lunges
2 warm ups
70's x 8 steps/leg
80's x 6 steps/leg
100's x 5 steps/leg

Incline Bench
3 warm ups
225 x 4 w/spot
205 x 5 w/spot left shoulder would not stabilize me
185 x 5 again

Lat Pushdowns
1 warm up
150 x 8
140 x 10
140 x 10

Standing Calves, 5 sec eccentric
1 warm up
400 x 10
400 x 9
400 x 9

Seated Calves, 5 sec eccentric
3 plates +5lbs x 10
3 plates +5lbs x 8
2 plates +30lbs x 10

Barbell Shrugs STRICT
3 warm ups
405 x 12
425 x 10
435 x 8

Misc

it was awesome to hit 4 plates on squats again, literally haven't done that in nearly a year. Shrugs felt great, they were strict...and hitting 2 plates on incline was amazing....that's like....decent weight lol! Although afterwards my shoulder said "screw you guys I'm going home" and I couldnt stabilize for shit...and here I am icing it lol.

[Quelly]

Saturday Aug 9th Day 454

...Can't....resist....the....HEAVY!!!! AHHHHHH

So anyway, this workout was AWESOME!!! In other news, back and shoulder I can feel improving, and I've made a focused effort on eating a more anti inflammatory diet...fish oil caps, and a lot more tuna and tilapia. Big focus on stretching after cardio, and I've added in some core work which noticeably has improved my back pain...good things to come
The cut has slowed down slightly, first thing in the morning I'm about 206.5, last saturday I was 207.8 to 208...so I've only lost a little over a pound...I have a feeling after 1-2 more weeks the cut will be over...guy at the gym today thought I HAD to be 8%, I told him sorry bud no less than 11%....he didn't like what that meant for him...oh well, the truth hurts.

Nutrition

workin on 275 250 70

Training

Chest + Right shoulder

Decline Bench
bunch of warm ups
315 x OOOPS! almost gave myself a nose job, thanks for the save todd..
315 x 2
275 x 7 w/spot
275 x 6 w/spot

Flat Bench
a couple warm ups
275 x 3 w/spot
245 x 6 w/spot
235 x 7 w/spot

Incline Bench...my left shoulder would NOT stabilize me for shit...kept relaxing and "letting go"
1 warm up
185 x 5
185 x 5
185 x 5

Standing Cable Flys
1 warm up
70lbs/side x 10
70lbs/side x 9
70lbs/side x 8

Right Arm Arnold Press
40 x 13 + 2 partials
40 x 12 + 3 partials
40 x 11 + 2 partials

Right Arm Machine Lateral Raise
90lbs x 12
90lbs x 11
90lbs x 11

Misc

Well like I said in the Misc section for this workout last week "I cant wait to see what I can decline for shits and giggles when my shoulder is better and I start with it" well folks...it feels good to get a double with 3 plates

[Quelly]

Sunday Aug 10th Day 455

So I was wrong when I mentioned I thought my weight loss was slowing down....205.4 this morning...lol...consistently losing 2.25lbs/week since July 5th...so that's cool.
Awesome back workout today, just throwing down on some weights, we watched olympic weightlifting whie we were deadlifting, I'm loving it!

Nutrition

workin on 240 330 50

Training

Back + Calves

Deadlift
bunch of warm ups
315 x 10 (back is healing up nicely!!!)
335 x 5
335 x 3

Weighted Pull ups
1 bw warm up
+35lbs x 7
+35lbs x 7
+35lbs x 7 w/spot

T-Bar Rows
all plates 35lb. Strict form
Couple warm ups
6 plates x 5
5 plates + 10 x 8
5 plates + 10 x 7

Double Arm Rope Motorcycle Rows
Couple Warm ups
200lbs x 8
200lbs x 7
200lbs x 6

Double Arm DB Rows
couple warm ups
90's x 10
90's x 9
90's x 9

BB Shrugs
held at top for a pause, strict form
445 x 6
435 x 7
425 x 8

Leg Press Calf Raise
All reps slow eccentric explosive contraction
couple warm ups
6 plates/side x 11
6 plates/side x 10
6 plates/side x 9

Misc

Prs, olympic weightlifting, and 2 and half hours in the gym....wonderful sunday