Quelly Powerbuilding til 09': Big, Lean & Powerlifting

[Quelly]

Sunday Sept 7th Day 483

My back is 100%...now I just gotta regain the lost muscle and strength....should be no prob its coming back FAST, thank god for neural memory and muscle memory, awesome workout today, and todd was wearing the semi serious b-day shirt I got him...a classic y back golds gym tank Lots of fun
The man is looking like a bodybuilder I'm proud to say, he should be hitting 4 plates on deads by the end of the year its awesome!

Nutrition

3,040 64.1 397.0 235.7

Training

Deadlift
lots of warm ups
405 x 3

365 x 4
345 x 5

Lat Pulldown
couple warm ups
260 x 7
260 x 6
220 x 10

Seated Cable Rows
couple warm ups
260 x 7
260 x 6 got strict
210 x 10 strict

Pullups
fairly wide grip
BW x 12
BW x 12 holy stamina
BW x 9 or 11 I'm almost positive I got 9...todd would be his life on 11....I almost want to average em and say 10 lol

Machine Row
couple warm ups
stack +10 x 6
stack +10 x 6
stack +10 x 6

Cable Shrugs, cool angle doing them in the cable tower
couple warm ups
stack +10/hand x 15
stack +10/hand x 20 straps are good
stack +10/hand x 18

Jump Rope SUPERSET Single Leg Calf Raises on block
1 minute//Left leg BW x 10
1 minute//Right leg BW x 10

Misc

my back....is back

[Quelly]

Monday Sept 8th Day 484

Shoulder is getting much better, and I've figured out I can go really heavy on arnolds and jerks, got some awesome prs, and had a great workout....also starting tomorrow I'm kicking up my numbers to 240g protein, 425g carbs, 65g fat.

Nutrition

2,975 49.7 402.0 254.7

Training

Arnold Presses
couple warm ups
80's x 5 w/spot
75's x 5
70's x 6

Jerks
couple warm ups
185 x 5
195 x 5
205 x 5

Power lateral raises
couple warm ups
80's x 8
80's x 8
80's x 7

Bent over Db rear delt raises
couple warm ups
55's x 8
55's x 8
55's x 7

Close Grip Bench Press
couple warm ups
275 x 5 w/spot
255 x 6 w/spot
225 x 9

Rope Pushdowns
couple warm ups
120 x 11
120 x 9
120 x 8

Overhead Machine Tricep Press
160 x 7
150 x 7
140 x 7

Seated Simultaneous DB Curl
couple warm ups
60's x 4
50's x 6
45's x 8

Bent Over single arm curl (ala arnold)
couple warm ups
60 x 6
50 x 8
40 x 10

Misc

I'm SO close to having no injuries...gain train is a coming.

[Quelly]

Wednesday Sept 10th Day 486

First day hitting my new numbers, I went out and spent like 170 bucks at trader joes, so I'm set with all kinds of healthy yummies.
Also first leg day back doing 10 sets of triples...man it was rough....see below lol.

Nutrition

2,465 29.5 351.3 215.9 one meal left

Training

Legs and Weak Points

Squats
bunch of warm ups
365 x 3
365 x 3
365 x 3
365 x 3
365 x 3
365 x 2.5 got pancaked on my third rep, tough stuff
360 x 3
360 x 3 w/spot
355 x 3
355 x 3 w/spot

Lying Leg Curls
couple warm ups
200 x 7
200 x 5
190 x 7

V Handle Lat Pulldowns
couple warm ups
250 x 8
250 x 7
240 x 7

Incline Machine Press (shoulder buggin me couldnt do free weights)
couple warm ups
250 x 8
250 x 8
250 x 8

One legged DB Calf Raises
100 x 14
100 x 13
100 x 11
100 x 10

Misc

squats frickin took it out of me....but man did we knuckle up and pullthrough...may have not got a full ten sets w/365 but we did have progression from last time.

[Quelly]

Saturday Sept 13th Day 489

Good day in the gym, nothing massive or crazy but I was able to flat Db press with some actual weight, and I did a set of Db incline press...yes just one set, but that's progress with my pissy shoulder. Liking my macros, and I'm actually hungry and not struggling to hit my 3245kcals...which I expect will be increased probably again when I weigh in next saturday.
So...left the gym and I was heading home, I'm about 45 seconds from my house about to turn onto my street, and a car a few cars up in the right lane, (I'm in the left) brakes really hard, the car behind it does to, but the white civic behind THAT car, driven by some punk 18 year old who is speeding and tail gating, of course doesn't have enough time to brake, swerves left into my lane and still manages to hit the car he was behind HARD, then comes to a dead stop in front of me while I'm going about 40...actually the speed limit....rare for me lol...and as anybody knows...1 car length isnt enough to go from 40 to 0...and I sure as hell aint swerving into traffic (I'm smarter than said douche), so I say "mother****er" hit the brakes, and slide my ass into this kid's rear end. Good times. If he hadn't been speeding an tail gating it would have just been three cars braking hard...but noooo...he had to slam not only into the car in front of him, which made it hit the car in front of it...but also swerve in front of the innocent guy (me) in the left lane just trying to come home to his wife and eat some yams, milk and organic poptarts, and now we have a 4 car accident at a very minor intersection and three CHP officers sorting things out and 2 cars getting towed home....sigh.
Anywho, I'm fine, my car is not drivable though, and so far the police and my insurance company both think the kid is at fault...BUT I own my car and I only have liability insurance, so the real question is does HIS insurance company think its his fault...I don't see how they can't so hopefully after a week or so of getting my wife to drive me around I should be getting my car fixed on his bill...but nontheless, an annoying hassle....needless to say I missed my post workout window...so this kid owes me a 20th of an ounce of his pecs that I would have gained...I'll be showing up at his door with a scalpel very soon.

Nutrition

working on 240 425 65

Training

Chest and Right Delt

DB Press
couple warm ups
100's x 5 shoulder not warmed up
100's x 6 getting better
100's x 8 there we go no pain
100's x 7

Incline DB press
40's x 8 cool no pain
60's x 5 awesome!
80's x 7 just a little bit at the end...so I stopped there

Decline Bench Press
couple warm ups
225 x 12
225 x 9
225 x 8

vertical pec Deck
140 x 9
130 x 8
120 x 10

Right Arm Machine Press
60 x 12
60 x 10
60 x 9

Right Arm Leaning DB Lateral
30 x 12
35 x 12
40 x 11

Misc

I'm not letting the car thing ruin my day damnit!

[Quelly]

Sunday Sept 14th Day 490

Great back workout today, looking forward to next week when I get to deadlift again. Eating has been great, macros are treating me well, and I've been calling the kid who caused the accident non-stop trying to get his insurance info, because its going to take weeks if I wait for the police report to get processed....and until then I'm carless, ah well.

Nutrition

working on 240 425 65

Training

Back + Calves

Barbell Rows
couple warm ups
275 x 12
275 x 10
275 x 9

Double Arm Rope Motorcyle Rows
couple warm ups
200 x 8
190 x 8
180 x 9

Incline Bench Braced DB Rows
couple warm ups
100's x 7
90's x 7
80's x 10

Weighted Hammer Grip Pull Ups
35lbs x 7
35lbs x 6
BW x 10

Snatch Grip Barbell Shrugs
couple warm ups
315 x 12
315 x 12
315 x 20 got a feel for it

1 leg Leg Press Calf Raise
2 plates/side x 10
2 plates/side x 9
2 plates/side x 8

Misc

more food to eat!

[timberwolf]

Saturday Sept 13th Day 489

Good day in the gym, nothing massive or crazy but I was able to flat Db press with some actual weight, and I did a set of Db incline press...yes just one set, but that's progress with my pissy shoulder. Liking my macros, and I'm actually hungry and not struggling to hit my 3245kcals...which I expect will be increased probably again when I weigh in next saturday.
So...left the gym and I was heading home, I'm about 45 seconds from my house about to turn onto my street, and a car a few cars up in the right lane, (I'm in the left) brakes really hard, the car behind it does to, but the white civic behind THAT car, driven by some punk 18 year old who is speeding and tail gating, of course doesn't have enough time to brake, swerves left into my lane and still manages to hit the car he was behind HARD, then comes to a dead stop in front of me while I'm going about 40...actually the speed limit....rare for me lol...and as anybody knows...1 car length isnt enough to go from 40 to 0...and I sure as hell aint swerving into traffic (I'm smarter than said douche), so I say "mother****er" hit the brakes, and slide my ass into this kid's rear end. Good times. If he hadn't been speeding an tail gating it would have just been three cars braking hard...but noooo...he had to slam not only into the car in front of him, which made it hit the car in front of it...but also swerve in front of the innocent guy (me) in the left lane just trying to come home to his wife and eat some yams, milk and organic poptarts, and now we have a 4 car accident at a very minor intersection and three CHP officers sorting things out and 2 cars getting towed home....sigh.
Anywho, I'm fine, my car is not drivable though, and so far the police and my insurance company both think the kid is at fault...BUT I own my car and I only have liability insurance, so the real question is does HIS insurance company think its his fault...I don't see how they can't so hopefully after a week or so of getting my wife to drive me around I should be getting my car fixed on his bill...but nontheless, an annoying hassle....needless to say I missed my post workout window...so this kid owes me a 20th of an ounce of his pecs that I would have gained...I'll be showing up at his door with a scalpel very soon.

Nutrition

working on 240 425 65

Training

Chest and Right Delt

DB Press
couple warm ups
100's x 5 shoulder not warmed up
100's x 6 getting better
100's x 8 there we go no pain
100's x 7

Incline DB press
40's x 8 cool no pain
60's x 5 awesome!
80's x 7 just a little bit at the end...so I stopped there

Decline Bench Press
couple warm ups
225 x 12
225 x 9
225 x 8

vertical pec Deck
140 x 9
130 x 8
120 x 10

Right Arm Machine Press
60 x 12
60 x 10
60 x 9

Right Arm Leaning DB Lateral
30 x 12
35 x 12
40 x 11

Misc

I'm not letting the car thing ruin my day damnit!

Glad to hear you're okay. That's the most important thing... though sympathize with the hassle dealing with insurance and so forth.

[Quelly]

Glad to hear you're okay. That's the most important thing... though sympathize with the hassle dealing with insurance and so forth.

You're right, that is the most important thing...i should look at the big picture and thank my stars I'm alive and healthy.

Monday Sept 15th Day 491

Great workout today, getting stronger overhead, and I just have a lot more energy and stamina lately. Arms are looking bigger and denser, and they are leaner than they have ever been in the offseason.

Nutrition

3,209 63.1 425.6 249.2

Training

Shoulders + Arms

Machine Press
couple warm ups
250 (stack) x 7
250 x 7 w/spot
250 x 6

DB Press, seated
couple warm ups
80's x 5
75's x 6
70's x 7

DB Upright Rows
couple warm ups
60's x 8
55's x 10
55's x 8

Strict Lateral Raises
couple warm ups
30's x 13
30's x 11
30's x 9 DROP 20's x 8

Incline Curls
couple warm ups
45's x 7
45's x 6
40's x 7

Rope Cable Hammer Curls
155 (stack +5) x 9
155 x 8
150 x 9

EZ Bar French Press
couple warm ups
30/side x 10
30/side x 10
30/side x 9

Tricep Pushdowns
100 x 8
100 x 7
90 x 7

Decline DB Tricep Extensions
30's x 7
25's x 12
25's x 10

Misc

awesome workout today, getting 80's on dumbell press AFTER machine press is nuts for me.

[Quelly]

Wednesday Sept 17th Day 493

Kicked some ass in the gym today....10 sets of triples on squats, and we did some different stuff for legs...also went to a different gym that has an angled standing calf raise machine and a donkey calf raise machine, best calf workout EVER. We also used some freemotion machines on chest press to avoid our achey shoulders.

Nutrition

3,258 61.8 429.0 258.5

Training

Squats
bunch of warm ups
360 x 3
360 x 3
360 x 3
360 x 3
360 x 3
360 x 3
360 x 3
360 x 3
360 x 3
360 x 3 w/spot

Leg Press
couple warm ups
6 plates/side x 8
6 plates/side x 7
6 plates/side x 7

Glute Ham Raises
2 unassisted 3 assisted
2 unassisted 3 assisted
1 unassisted 3 assisted

FreeMotion Chest Press
couple warm ups
50/side x 10
55/side x 10
60/side x 8

Double Arm Bent Over DB Lat Rows
couple warm ups
85's x 10
85's x 10
85's x 9

Angled Standing Calf Raise
couple warm ups
200 x 17
240 x 10
240 x 10
240 x 9

Donkey Calf Raise
couple warm ups
180 (stack) x 15
180 (stack) x 13
180 (stack) x 12

Misc

awesome workout today, getting 80's on dumbell press AFTER machine press is nuts for me.

[Quelly]

Saturday Sept 20th Day 496

So we gave our shoulders a break today and did incline, decline, flat and flys standing on a freemotion cable machine, we're probably going to stick with it until our shoulders improve...if we lose a little strength so be it....BUT I have to say killer pump and soreness in the chest from the stabilization, and just the fact that its totally new.
Went to my wife's 10 year reunion in Redding and basically just ate my face off since I upped my macros to 250/450/70 since my weight hasnt budged...left right after our workout so I had A LOT of food left to eat....I was probably over on fats and short on carbs, but hey what can you do...it won't happen again for another 10 years lol.

Nutrition

120 200 18 before we went to redding

Training

Chest and Right Delt

FreeMotion Press, Incline Press, Decline Press and Flys
couple warm ups on each and then 3 working sets on each 8-15 reps on everything, heavy as possible without losing stabilization.

DB Right Arm forward raise SUPERSET Machine right arm delt lateral
25 x 15 SS 60 x 8
25 x 12 SS 50 x 9
25 x 10 SS 40 x 11

Misc

big things planned for tomorrow

[Quelly]

Sunday Sept 21st Day 497

Amazing workout today, getting VERY confident with my deadlifting now, I'm pretty sure my back is not going to unexpectedly break on me...which is a new, and GREAT feeling lol. We utilized some cool machines today, found a "biangular" pulldown machine which was cool, hits the upper back at the top of the motion and the lats at the bottom...and we have totally fallen in love with the calf machines at our new gym...the seated calf has good traction and is angled right, and the pads don't kill our quads...the donkey calf raise machine is awesome and different, and our favorite, the angled standing calf raise machine causes no foot slippage and gives us the most insane pump throughout the whole gastroc....we will have calves.
Todd also wrecked his hammies today supersetting DB SLDLs with hamstring curls...and the machine he did the curls on is awesome because the hip pad is angled up so you can't cheat with your back and glutes, great hammie isolation....we were wrecked after this workout.

Nutrition

working on 250 450 70

Training

Back and Calves

Deadlifts
bunch of warm ups
425 x 2
405 x 2
385 x 3

Magnum Biangular Back Pulldown Machine
couple warm ups
225 x 10
225 x 8
225 x 7 + 2 forced reps

Wide Grip Cable Rows
couple warm ups
200 x 8
200 x 7
200 x 7

Rope Lat Pushdowns
couple warm ups
170 x 8
160 x 9
150 x 11

1 Arm DB Rows
couple warm ups
100 x 20
100 x 16
100 x 12

Angled Standing Calf Raise Machine
couple warm ups
260 x 12
260 x 10
260 x 9

Seated Calf Raise
couple warm ups
3 plates x 12
3 plates x 11
3 plates x 10

Donkey Calf Raise Machine
coupe warm ups
190 (stack) x 14
190 (stack) x 12
190 (stack) x 10

Misc

Next time I deadlift I'm hitting 405 x 5, I'm excited

[Quelly]

Monday Sept 22nd Day 498

Pretty awesome arms and shoulders workout today, macros are working for me pretty good, hunger is still going even on 3400kcals. WRECKED from yesterday, I think we aren't going to be doing any heavy squatting on wednesday, knees and back are feeling it pretty good.

Nutrition

3,389 69.9 448.3 250.9

Training

Shoulders and Arms

DB Arnold Press
couple warm ups
85's x 3 w/spot
80's x 5 w/spot
75's x 5 w/spot SUPERSET 55's x 6

Machine Shoulder Press
215 x 7
205 x 7
200 x 8

Machine Lateral Raise
70 x 9
60 x 10
50 x 12

Freemotion Rear Delt Raise
25/side x 8
22.5/side x 10
20/side x 16

Overhead Tricep Extension Machine
couple warm ups
150 x 6
130 x 7 started hurting elbow

Seated Overhead DB Extensions, done right after machine
90 x 3 SUPERSET 65 x 5
80 x 7
80 x 8
80 x 8

Tricep Pushdowns
couple warm ups
150 x 8
140 x 8
130 x 10

Alternating DB Curls, standing
couple warm ups
60's x 6
55's x 7
50's x 7

Double Arm DB Hammer Curls
couple warm ups
45's x 8
40's x 8
35's x 8 SUPERSET 25's x 6

Misc

awesome workout

[Quelly]

Wednesday Sept 24th Day 500

AWESOME workout today! Blew the legs the FUCK up! And also the shoulder is healing up very well, got some good sets of DB presses in.

Nutrition

2,692 44.2 368.5 218.5 one meal left

Training

Legs + Weak Points

Walking Lunges
60's x 14 steps/leg (3 sets)

DB SLDL
couple warm ups
100's x 15
125's x 10
125's x 10

Hamstring Curls
couple warm ups
200lbs x 11
200lbs x 10
200lbs x 9

Machine Leg Press
couple warm ups
350 x 12
390 x 10
390 x 10

Angled Standing Calf Press
a warm up
280 x 12
280 x 10
280 x 8

Seated Calf Raise
a warm up
3 plates + 10 x 10
3 plates + 10 x 10
3 plates + 10 x 9

Donkey Calf Raise machine
190 (stack) x 15
190 x 14
190 x 12

DB Chest Press (PAIN FREE WOOT!)
50's x 10
65's x 6
80's x 10
80's x 10
80's x 10

LatPulldowns (found a HEAVY one)
couple warm ups
200lbs x 8
187.5 x 7
162.5 x 9

Misc

INSANE quad pump from the lunges, it was beautiful!

[Quelly]

Saturday Sept 27th Day 503

Went to the Celtic festival in Nevada City today with my mom and wife, its about an hour north of Sac, and spent the day there from about 1pm-7pm. Saw a little bit of highland games stuff; caber tossing etc. That was cool, and saw a lot of celtic folk music, blacksmithing, weapon smithing, sculpture, dance etc. Good times....macro tracking didnt happen today lol. Sue me. Also I forgot our gym closes at 9pm on saturday so I had to pay the fee and work out at 24...first day doing chest and back on our new split...crazy pump.
Oh and I'm pretty sure Blue Gene is doing something...both Todd and my shoulders have been feeling much better and my libido has been RIDICULOUS.

Nutrition

2 meat pies, whole wheat organic chicken wrap, whole wheat organic beef wrap, ice cream cone dipped in chocolate and nuts , 12oz turkey, 3 organic pop tarts, bowl of trader o's in rice milk, purple wraath.

Training

Chest and Back

A1 DB Chest Press (no shoulder pain woot!)
few warm ups
85's x 10
85's x 10
85's x 10

A2 HS Row
few warm ups
4plates/side x 8
3plates +25/side x 8
3plates/side x 12

B1 Lat Pulldown
few warm ups
210 x 10
210 x 8
195 x 8

B2 Decline Bench (again no shoulder pain haleluyah!)
few warm ups
245 x 8
225 x 8
205 x 9 getting tired lol

C1 Barbell Row (this is hard third lol)
few warm ups
245 x 8
225 x 10
225 x 10

C2 Freemotion Incline Press
a warm up
x 12
x 10
x 10

D1 Hammer Grip Chins
bw x 8
bw x 7
bw x 5 SUPERSET V Grip Pulldwons 135 x 8

D2 Freemotion Flys (this compound set pumped the shit out of my bis!)
a warm up
x 12
x 10
x 10

Misc

flys and pull ups secondary muscle is both biceps....woops lol.
Got a upper power workout on wednesday, I'll do shrugs then...forgot my straps today

[Quelly]

Sunday Sept 28th Day 504

Just got back from a near puker folks. LEGS was BRUTAL today, we did squats and we did sets of 10...our legs are used to heavy triples...holy crap was this hard. Awesome workout though!

Nutrition

working on 250 450 70

Training

LEGS

Squats
bunch of warm ups
315 x 10
315 x 10
315 x 10 spot on last rep

1 legged Hamstring curls
couple warm ups
120 x 10
110 x 11
110 x 10

Leg Extensions
couple warm ups
240 (stack) x 15
240 x 12
240 x 11

Angled Calf Raise
couple warm ups
300 x 10
300 x 8
260 x 10

Seated Calf Raise
couple warm ups
3 plates + 25 x 10
3 plates + 25 x 9
2 plates + 25 x 15 DROP 2 plates x 7

Donkey Calf Raise Machine
couple warm ups
200 (stack + 10) x 16
200 (stack + 10) x 15
200 (stack + 10) x 13 pause at top

Misc

off to the store I'm outta meat!

[Quelly]

Monday Sept 29th Day 505

Man was the gym fun today, hit up some shoulders and arms, kept the rep ranges in the hypertrophy range since I got a power upper body workout coming on wednesday.

Nutrition

3,037 69.6 382.1 216.1 one meal left

Training

Shoulders and arms hypertrophy

DB Press
couple warm ups
80's x 7 w/spot
70's x 9
60's x 10

Machine Press
couple warm ups
180 x 14 w/spot
160 x 13
140 x 15

DB Laterals
couple warm ups
30's x 16
30's x 12
30's x 10 DROP 20's x 7

Seated DB Rear Delt Raises
couple warm ups
45's x 16
45's x 12
45's x 10

Double Arm DB Curl
couple warm ups
40's x 11
40's x 10
40's x 8 DROP 25's x 7

Single Arm DB hammer Curl
couple warm ups
45 x 7
40 x 10
40 x 10

DB Floor Presses
couple warm ups
80's x 6 bad grip
75's x 9
70's x 10
55's x 12

1 arm overhead DB extension, seated
couple warm ups
35 x 10
30 x 12
30 x 10

Tricep Pushdowns (inside cable)
couple warm ups
110 x 20
110 x 16
110 x 15

Misc

bicep veins were out to play today, got a really awesome pump on bis and shoulders today, I think having a power upper day and a upper body part hypertrophy split is gonna do some good for me, I'm excited about wednesday.