Quelly Powerbuilding til 09': Big, Lean & Powerlifting

[Quelly]

Monday Aug 11th Day 456

Definitely attributed to an inadequate water intake thing from yesterday...but i weighed in at 204.4 this morning!!! Lol...so yeah....I think I'm probably a pound heavier than that hydrated.
Anyway, awesome workout today, accidentally went a little over my cals...by 30cals lol...no biggie there. In other news my shoulder is A LOT better....but the pain is nagging and it is affecting my workouts a bit....SO I'm going to take a week off of all left arm pushing, and do a strict regimen of ice...and SIGH...anti inflammatories when its acting up...I hate to do it...but its better than stagnating and keeping my shoulder slightly injured.
Today was my last day pushing with my left arm for a week, and in an attempt to get over our little overhead plateau we did some machine work and some arnolds.

Nutrition

2,751 63.9 253.1 286.7

Training

Shoulders and Arms

Machine Press
couple warm ups
200 x 8
200 x 10
200 x 9

Arnold Press
couple warm ups
60's x 8
60's x 7
55's x 9

1 arm power DB laterals
couple warm ups
75 x 10
75 x 9
75 x 8

Hyper Bench DB rear delts
a warm up
40's x 12
40's x 11
40's x 10

Decline Close Grip Bench
couple warm ups
275 x 5
255 x 5
225 x 8

Seated Overead DB Extension
couple warm ups
100 x 6
90 x 7
80 x 8

Reverse Grip Pushdowns
a warm up
80 x 7
70 x 9
70 x 10 lol wut?

Double Arm seated DB Curls
couple warm ups
55's x 4
50's x 6
45's x 8

Single Arm Spider Curls
35 x 8
35 x 6
35 x 6

Cable Curls
120 x 9
110 x 10 DROP 85 x 6 DROP 55 x 5 DROP 30 x 7

Misc

arms were TOAST!

[Quelly]

Wednesday Aug 13th Day 458

Whipped some ass in the gym today I tell you what...thanks berto for the suggestion it was awesome.
First workout of no pushing for my left shoulder, and I found a chest exercise I can do that doesnt bother it at all. The vertical pec deck, you know the one where you put your forearm against the pads. So I can still get some pec stimulation.
Todd and I also have been getting some tight hips lately, and I tried on a whim to switch my squat stance to a more narrow stance...and halleluyah did it feel perfect....I remember about 2 years ago I strained my hip flexor and attributed it to squatting too narrow...but looking back on it, I didn't really understand the biomechanics as I do know...and I think I just went too heavy too frequently, which caused the strain...trying to squat wider has actually created some minor muscular imbalances in my gluteus medius and hip flexors, and between my tibialis anterior and my calves because I have been squatting with my feet turned out to facilitate the wider stance, and thus having my feet cave inward and my knees bow out, actually putting more strain on my hips and lower back...so I think this will really be a good change for me.

Nutrition

Working on 240 330 50

Training

Legs and weak points

Squats, hammies on calves baby
bunch of warm ups from bar to 315
355 x 3 little to heavy to maintain for what we had planned....
340 x 3
340 x 3
340 x 3
340 x 3
340 x 3
340 x 3
340 x 3
340 x 3
340 x 3

Standing 1 leg Hamstring Curl
1 warm up
90 x 12
90 x 10
90 x 9

Vertical Pec Deck
1 warm up
120 x 8 gettin a feel
120 x 12
120 x 10
120 x 8

Cable Rows
2 warm ups
270 x 6
260 x 7
250 x 8

Seated Calves 5 sec negative
1 warm up
3 plates + 10 x 15
3 plates + 10 x 11
3 plates + 10 x 9

1 legged DB Calf Raise SLOOW negative
100lbs x 10
100lbs x 9
100lbs x 9

Barbell Shrugs
2 warm ups
405 x 5...weird fluttering twinge in trap
405 x 9 wider grip was a little better but still felt it

DB Shrugs 5 sec isometric 5 sec eccentric
100's x 8
100's x 7

Misc

ten sets of triples was awesome, if I'd done that with my regular stance my hip flexors and lumbar would be done....I see big things in the future for squats.

[Quelly]

Saturday Aug 16th Day 461

Ok, had to work around the shoulder today, which is getting much better, but i did my best to leave it alone and still get in a good chest workout...and I added in a bit of tricep work to make up for the lack of pressing.
Also took and passed my NASM exam...and that was pretty anticlimactic...a good test...but hey I guess I was well prepared, because it was easy for me....although it was only easy because I studied hard...but it was kinda cool to sit down all jittery and then look up and realize I had answered a ton of questions without even having to second guess myself...took a load off.
Anywho, mom took me out to eat to celebrate passing my exam and getting my AA degree, kinda felt silly...but who am I turn down salmon and mashed potatoes and steamed carrots...and yes it hit my macros nicely

Nutrition

2,486 71.0 224.8 236.1
so I got like 25g of cho and 40g of pro left

Training

Chest + Right Shoulder

Cable Crossovers
1 warm up
65/side x 12
65/side x 12
65/side x 10
65/side x 10
65/side x 10
65/side x 10

Vertical Pec Deck
1 warm up
130 x 10 lil strain on shoulder
100 x 12
100 x 12

Machine Dips, shorter ROM
1 warm up
160 x 16
160 x 14
160 x 14

Rope Pushdowns(inside cable)
120 x 7
100 x 10
90 x 12

DC Pec Stretch
2 reps held 20sec each

Seated R Shoulder DB press
1 warm up
55 x 10
55 x 8
55 x 8

Standing, Leaning 1 arm DB Lateral
1 warm up
30 x 16
30 x 13
30 x 12

Misc

pretty wacky chest pump actually, probably some good variety doing that many sets of flying, and hopefully my shoulder will thank me...I can't wait for it to heal up, I feel like a some good 2-6 rep lifting on bench with some heavy weights is just what I need.

[Quelly]

Sunday Aug 17th Day 462

Awesome back workout today, def getting stronger, I can't wait to see what happens when we're healed and on a surplus...something wicked this way comes NAMEAN!!!

Nutrition

working on 240 330 50

Training

Back and Calves

Weighted Pull Ups, overhand wider than shoulders by a touch
bw x 5
+45lbs x 6
+45lbs x 6
+45lbs x 5

Cable Rows, used a wider handle got more ROM
2 warm ups
230 x 7
220 x 8
210 x 8

Weighted Hammer Grip Pull Ups, got chin all the way over the bar, crazy lat contraction at top
bw x 3
+25lbs x 6
+25lbs x 6
+25lbs x 6

Single Arm DB Rows, 1 sec pause at peak, strict form
1 warm up
100's x 15
100's x 12
100's x 10

HS Shrugs
2 warm ups
4 plates/side x 8
4 plates/side x 8
4 plates/side x 7

Standing Calf Raise 5 sec eccentric, pause at top
1 warm up
420 x 10
420 x 8
420 x 7

Misc

pretty awesome workout, looking forward to the next one!

[Quelly]

Monday Aug 18th Day 463

Well shoulders and arms was a little "meh" for me today because I didnt do any pressing with my left shoulder but I kept the intensity up and worked as hard as I could despite that....I think I'm going to start a formulated rotator cuff strengthening and stretching program next week to complement my lifting and we'll see what happens.

Nutrition

working on 275 250 70

Training

Shoulders and Arms

Right Arm Arnold Press
2 warm ups
70 x 6
65 x 7
65 x 7

Right Arm Machine Press
110 x 5
90 x 6
70 x 8

Seated Strict Lateral Raises, pause at top, slow eccentric
1 warm up
30's x 12
30's x 10
25's x 12

Upright Rows
2 warm ups
135 x 10 PR
135 x 8
115 x 10

Simultaneous DB Hammer Curls
65's x 8 PR
60's x 8
55's x 9

Single Arm Supported Overhead Preacher Curl (lol, you'd have to see the machine lol)
1 warm up
45 x 7
40 x 8
40 x 8

Barbell SkullCrushers
2 warm ups
100 x 5
90 x 6
80 x 7

Tricep Pushdowns
110 x 7
100 x 7
90 x 9

1 arm Rope Pushdowns
50 x 7
45 x 8
40 x 9

Misc

next week back to pressing with both arms, I'm stoked

[Quelly]

Wednesday Aug 20th Day 465

Okay, well today I met with one of my clients who happens to be an MD specializing in rehab, and we pinned down my shoulder injury: Very minor strain in my supraspinatus....so I'm not going to be doing any pressing until I wake up and its not hurting...then I can start doing RC strengthening work...for now, nothing that hurts it, and only stretching no direct work yet. I'm ok with that...I was able to do some hammer grip chest presses today, and I'm learning to work around it.

Nutrition

2,594 48.5 328.3 218.2

Training

Legs + Weak Points

Squats, ATG beeeitch
3 warm ups
345 x 3
345 x 3
345 x 3
345 x 3
345 x 3
345 x 3
345 x 3
345 x 3
345 x 3
345 x 3

Single Leg Lying Hamstring Curls
1 warm up
90 x 8
80 x 9
70 x 10

Single Leg Leg Extensions
1 warm up
110 x 12
110 x 11
110 x 10

Hammer Grip Chest Press, w/slight fly motion at top
2 warm ups
65's x 12
65's x 11
65's x 10

Body Rows, feet elevated, body perpendicular to floor, row to just below chest
BW x 15
BW x 12
BW x 10

Standing Calf Raise, FAST explosive reps, full ROM though
2 warm ups
660 x 9
660 x 8
660 x 7

Seated Calf Raises, same, little less ROM on first 2 sets
1 warm up
6 plates x 10
6 plates x 8
5 plates x 10 full rom

Seated Overhead Smith Shrugs (hold arms, above head like overhead press, elevate scapula)
2 warm ups
2 plates/side x 10 gettin a feel
2 plates/side x 12
2 plates/side x 12

Misc

awesome workout, overhead shrugs are COOL! saw them in a t-nation article, hits the upper traps a lot. Probably going to start my lean bulk next week! woot!

[Quelly]

Saturday Aug 23rd Day 468

Couple milestones today....at the gym yesterday todd and I did some abs, rc work, and cardio, we agreed that if I lost a pound this week and hit 203 dry this morning my cut would be over....well I I was 203.2 this morning lol. Walk around weight mid day is 205-206. So I'm transitioning to a lean bulk, macros are as follows
240/400/60
And I'll stick with those numbers until I stop gaining weight. The other milestone was this was my first full chest day, shoulder was feeling great, and I hit some prs. Incline pissed it off a bit, so I'm not out of the woods yet but everything else is moving like clockwork...and also Controlled Labs new product Blue Gene has cissus in it so hopefully with the caloric surplus, that and Orange Triad with its joint complex I should get healed up.

Nutrition

working on 240 400 60

Training

Chest and Right Delt

Decline Bench
3 warm ups
275 x 8
275 x 6
275 x 5

Incline Bench...this my shoulder didn't like, stabilzing heavy wasnt happnin
2 warm ups
195 x 4
185 x 3
165 x 8

Flat Bench
2 warm ups
255 x 4
225 x 7
225 x 5

DB Flys
1 warm up
50's x 8
50's x 8
50's x 7

Right Arm Machine Press
70 x 7
70 x 7
70 x 6

Right Arm Lateral DB Negatives (cheat weight up, control down slow as poss)
35 x 6
30 x 7
30 x 6
25 x 6

Misc

stoked about that pr on decline

[Quelly]

Sunday Aug 24th Day 469

Wonderful day today, even with 400g of carbs in me I weighed in at 205.8 after 2 meals today, I think this is going to be a good lean bulk, didnt feel crazy bloated at all, just harder and bigger....although the top ramen I had last night to hit my carb grams gave me some mud butt....but hey, can't have it all eh?
My back is officially healed all the way...without pain I pulled 405 for 2 EASY singles today after hitting 335 for ten. With the ancilliary core work and my form getting better, and stretching and activation work its all coming together, I honestly see myself hitting 405 for triples next month and probably getting close to my old 5 plates/side 1RM from back in the day by the end of the year if all goes well. I'm stoked.
Only bad news is my shoulder is very displeased with me...definitely shouldnt have done incline lol! Not injured bad but definitely not happy with me, I need to be a little more carefull...you'd think I'd have learned this after reinjuring my back...anyway....shoulder is knotted up to the point where my neck and trap on the same side are also knotted up, so I left shrugs out today since last time I shrugged with that stuff being tight my neck got way out of alignment and that sucked.

Nutrition

working on 240 400 60

Training

Back

Deadlifts
4 warm ups
335 x 10
405 x 1
405 x 1

Underhand Lat Pulldowns
2 warm ups
300 x 5
270 x 7
250 x 8

Barbell Rows
2 warm ups
275 x 8
275 x 8
275 x 7 OVERALL PR, never stayed with that weight for 3 sets before

Cable Rows
2 warm ups
260 x 7 sloppy, overshot my strength, little burnt from bb rows
240 x 6 strict
220 x 8 strict

Lat Pushdowns
2 warm ups
120 x 10
120 x 10
120 x 9
120 x 9

Calf Raises On Leg Press, fast and explosive
8 plates/side + 10lbs x 16
8 plates/side + 10lbs x 14
8 plates/side + 10lbs x 10

Misc

excellent workout, oh and I love being able to

[Quelly]

Monday Aug 25th Day 470

Looking nice and full on 400g of carbs, and still weighing about the same, so I think I've found some good numbers to start with. Strength and stamina are up in the gym, and my bicep veinage is more prominent now while working out...pretty cool

Nutrition

3,072 53.0 409.2 245.6

Training

Shoulders and Arms

Machine Shoulder Press
2 warm ups
260 (stack + 10) x 5
250 x 5
240 x 7

Arnold Press
1 warm up
70's x 5
65's x 7
60's x 8

Cable Lateral Raise
1 warm up
45lbs x 6
40lbs x 8
40lbs x 8

BB Upright Rows
2 warm ups
115 x 8
125 x 8
135 x 7.5 barely got the last rep to my nips lol

Overhead Tricep Extension Machine
1 warm up
170 x 7
160 x 7
150 x 7

Dip Machine
1 warm up
210 x 6
200 x 7
190 x 8

DB Skullcrushers
1 warm up
35's x 7
30's x 8
30's x 7

Back & Elbows Against Wall BB Curls
1 warm up
80lbs x 8
80lbs x 7
80lbs x 7

Seated Alternating DB Hammer Curls
50's x 8
50's x 8
40's x 12

Misc

pretty awesome workout, I liked the switch up on curls, and getting prs on overhead stuff after a shoulder injury is pretty neat.

[Quelly]

Wednesday Aug 27th Day 472

Felt like I got hit by a friggin mack truck after today's workout lol....AWESOME. We're gonna do a deload next leg day, and do some oly stuff...its gonna be fun.
Nutrition is GOING GREAT...except I've got a minor tummy bug which is giving me mud butt...so the result of eating isnt fun...but eating is Spent $150 at whole foods last night and I've been eating so damn healthy its ridiculous....greek yogurt with honey, blueberries, blackberries, cinnamon and occasionally almond butter mixed in, seaweed and wasabi brown rice *****, bananas, organic boneless skinless chicken breasts, organic brown rice, and these cool "Raw Foods and Whey" bars, that get this...are only whey isolate, and raw fruits and nuts all smashed together...awesome. Oh and purple wraath and fish oil caps

Nutrition

working on 240 400 60

Training

Legs and Weak Points

ATG Squats
4 warm ups
350 x 3
350 x 3
350 x 3
350 x 3
350 x 3
350 x 3
350 x 3
350 x 3
350 x 3
350 x 3

Standing Leg Curls
1 warm up
100 x 10
90 x 12
85 x 12

Sissy Squats (DBs held behind legs in hands)
1 bw warm up
15's x 10
12's x 10
10's x 10

Incline Pushups (shoulder was beign a bitch, best I could do )
3 sets of 20

Double Arm Rope Motorcycle Rows
2 warm ups
150 x 12
170 x 12
180 x 9

Seated Calf Raises, slow negative pause at top and bottom
1 warm up
3 plates x 12
3 plates x 11
3 plates x 11

DONE

Misc

Between deads on sunday and the squats today, and the decline on saturday, and the arnies and machine press yesterday...my whole body is wrecked....I love it.

[Quelly]

Saturday Aug 30th Day 475

Chest day today...no incline, and flat still isnt happening, but decline is happening like a mofo I tell you what! That, some vertical pec deck, cable crossovers, and incline pushups is about all I can do right now until the shoulder is healed, but that aint bad!!

Nutrition

3,056 57.6 398.4 243.6

Training

Chest + Right Delt

Decline Bench
3 warm ups
285 x 6
285 x 6
285 x 5

Vertical Pec Deck
1 warm up
120 x 11
120 x 10
120 x 10

Incline Push Ups
BW x 25
BW x 20
BW x 21

Cable Crossovers
1 warm up
65/side x 10
65/side x 10
65/side x 10

Seated R Arm Arnold Press
1 warm up
65 x 5
60 x 7
55 x 8

DB Lateral to Front Raise and Back
25 x 8
25 x 7
25 x 6

Misc

yams, bananas, rice *****, chicken breasts, organic milk, almond butter, high fiber whole wheat cereal, purple wraath, fish oil, and olive oil...HEALTHY EATING!

[Quelly]

Sunday Aug 31st Day 476

Woke up knocked down a banana, a big ole yam, some purple wraath and some milk and hit the gym, came home, knocked out a protein bar, another yam, and some more milk, and then I sat on my butt until around 5:30 and then myself and my wife, and todd and his wife all went out for todd's b-day and we had ourselves some thin crust pizza! I had 50g of fat, 200g of cho and lots of protein left...so I just ate everything lol...it was light mozarella, and not greasy at all....its pizza so I can't call it healthy...but compared to dominos this pizza was downright health food. Anywho, ballparked my cals, and probably went over on fat and under on carbs....not too worried about it....so far in my week and a half of "bulking" I've lost about a half pound lol.
The gym was a lot of fun today, we did some oly stuff, some high pulls and clean pulls to start with, and went all out from there...good times.

Nutrition

pizza bitches

Training

Back + Calves

A1 Clean Pulls
couple warm ups
225 x 6
225 x 6
275 x 6
275 x 6

A2 High Pulls
couple warm ups
225 x 6
225 x 6
225 x 6
225 x 6

Lat Pulldowns
couple warm ups
250 x 8
250 x 7
250 x 6

T-Bar Rows
all plates 35lb
couple warm ups
6 plates x 6
5plate+25 x 8
5plate+25 x 7

Weighted Hammer Grip Pullups
BW x 6
BW+25 x 7
BW+25 x 6
BW+25 x 6

Body Rows
BW x 12
BW x 12
BW x 10

Standing Calf Raise
all reps slow eccentric
couple warm ups
500 x 9
500 x 8
500 x 7

Misc

looking forward to going back to fruit, grains, lean meats, nut butters and healthy oils...as good as pizza is...I enjoy being kind to my body more in the long run.

[Quelly]

Monday Sept 1st Day 477

Healthy eating today, organic chicken, salmon, whey and raw foods bar, organic sprouted wheat bread, organic high fiber cereal, organic 1% milk, purple wraath, organic almond butter, blueberries, grapes, bananas, a nectarine, a plum, and I haven't decided what before bed.
Labor day today, our regular gym was closed today, and the gym we went to closed early so we had to rush through our workout...which resulted in an awesome pump, some beautiful bicep veins, and a new found love for my sleeveless workout shirts

Nutrition

65.4 352.0 196.8 w/1 meal left

Training

Shoulders and Arms

Arnold Press
2 warm ups
75's x 6 w/spot
70's x 6
65's x 8

Machine Press (dont care about weight it was a diff machine than normal)
2 warm ups
6RM
8RM
8RM w/spot

Lateral Raises, standing w/db
2 warm ups
45's x 8
40's x 10
35's x 12

Standing Alternating DB Curl
2 warm ups
60's x 5
55's x 6
45's x 9

Reverse Grip Cable Curl (diff cable stack dont care about weight)
1 warm up
10RM
9RM
9RM

EZ Bar SkullCrushers
1 warm up
45/side x 4
35/side x 7
35/side x 7 w/spot

Tricep Pushdowns (diff cable stack dont care about weight)
1 warm up
12RM
9RM
9RM

EZ Bar seated French Press
25/side x 6
20/side x 9
20/side x 9

Misc

feeling great with being 10% and eating 400g of cho....I think I can maintain this level of leaness and add muscle for the rest of the offseason I am STOKED!

[Quelly]

Wednesday Sept 3rd Day 479

Awesome day in the gym! We did a deload on the legs which was some oly speed work and some higher rep lower volume machine work. Should be back to heavy 10 x 3 work on squats next week. Shoulder is getting better I was able to do some flat db work today, and I hit a massive pr on barbell rows. Good shit!

Nutrition

3,087 60.6 403.4 231.9

Training

Legs and Weak Points

1 arm DB snatches
45 x 6
55 x 6
70 x 6
80 x 5
90 x 2
100 x 3

ATG Front Squats
135 x 6
185 x 6
205 x 5
225 x 4
255 x 3

Leg Extensions
1 warm up
200 x 20
200 x 17

Lying Leg Curls
1 warm up
120 x 20
120 x 20

DB Chest Press
1 warm up
80's x 10
80's x 10
80's x 10

Barbell Rows, suprisingly strict
2 warm ups
315 x 6
315 x 6
315 x 4.7 lol

Seated Leg Curls, deep slow eccentric, stretch at bottom, pause at top
1 warm up
3 plates +25 x 9
3 plates +25 x 8
3 plates +25 x 7

Standing Calf Raise, same form
1 warm up
500 x 7
460 x 8
440 x 7

Misc

it was awesome doing 1 arm snatches, my form felt REALLY on point, lots of leg shoulder and back action there.

[Quelly]

Saturday Sept 6th Day 482

Shoulder was feeling really good today, so I went ahead and did some pushing today for chest, no incline, and nothing too heavy, kept it higher reps today, but it was good!

Nutrition

working on 200p 400c 60f

Training

Chest + Right Delt

Bench
couple warm ups
225 x 11
225 x 9
225 x 7

Decline
Couple warm ups
225 x 12
225 x 10
225 x 9

Vertical Pec Deck
1 warm up
130 x 10
130 x 10
130 x 8

DB Flys
1 warm up
50 x 10
50 x 8
45 x 10

Seated R Arm Arnold Press
1 warm up
65 x 7
60 x 7
55 x 8

Misc

I don't want to jinx it...but I think my shoulder and my back might eventually both be healed...simultaneously!