Quelly Powerbuilding til 09': Big, Lean & Powerlifting

[rich55]

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.

Very psyched to try Blue Gene! I am gonna stack it with Blue Up though, which should be quite interesting. Definitely saving that one for after the wedding, hehe.

Sets of 10 for legs is where it is at. Burn, panting and a whole lot a pain. I will keep an eye out here a little more to see how you incorporate power training into your bodybuilding.

[Quelly]

Very psyched to try Blue Gene! I am gonna stack it with Blue Up though, which should be quite interesting. Definitely saving that one for after the wedding, hehe.

Sets of 10 for legs is where it is at. Burn, panting and a whole lot a pain. I will keep an eye out here a little more to see how you incorporate power training into your bodybuilding.

yeah blue gene is definitely a honeymoon sup bro lol

as for the power training here is the current split

Mon Shoulders and Arms Hypertrophy
Tue OFF
Wed Upper Power + Calves
Thu LISS cardio + RC work
Fri HIIT cardio + core work
Sat Chest and Back Hypertrophy
Sun Legs Hypertrophy OR Power (alternate weekly)

[Quelly]

Wednesday Oct 1st Day 507

First Day doing my upper body power workout, it was awesome, my shoulder was totally fine, I just had to stick with dumbbells and it was solid. The scale finally moved to, I was 205ish in the morning the last couple days, up from the 203-204 I have been

Nutrition

3,465 75.1 455.0 253.5

Training

Upper Body Power + Calves

DB Chest Press
couple warm ups
90's x 10
90's x 10
90's x 10

T Bar Row
couple warm ups
6 35's x 6
6 35's x 5.5
6 35's x 5.5
6 35's x 5

Low Incline DB Press
couple warm ups
85's x 7
85's x 6
85's x 5

Lat Pulldown (so heavy at the new gym...love it )
couple warm ups
200 x 9
200 x 7
200 x 6

Seated DB Shoulder Press
couple warm ups
75's x 4
70's x 5
70's x 5

Barbell Shrugs, strict
couple warm ups
405 x 8
405 x 8
405 x 8

Angled Calf Raise
couple warm ups
300 x 10
300 x 9
300 x 8

Seated Calf Raise
couple warm ups
3 plates + 25 x 10
3 plates + 25 x 10
3 plates + 25 x 8 DROP the 25 3 plates x 2

Donkey Calf Raise Machine
couple warm ups
200lbs x 20
200lbs x 20
200lbs x 18

Misc

loving the upper day, I think we're gonna see some good growth out of this, a day focused on pushing more weight, and no forced reps....only reason I did 3 sets of 10 on db press is I'm rehabbing my shoulder...I don't want to jump right into 100's.

[Quelly]

Friday Oct 3rd Day 509

No I don't normally train on fridays, but tomorrow is my cousins wedding and I'm a groomsman and basically will be busy from 9am-9pm tomorrow lol...so I hit up my chest and back workout today....although it was hard to do today...because I was BUSY. So, I got the insurance check for my car, and we went ahead and bought me a new car, got a GREAT deal through a car buying service that my bank/insurance/credit union offers (its good to be prior military) and I ended up getting a new 08 hyundai accent at 1500 under its msrp and got a 1000 dollar rebate on top of that. Ended up getting a new car for 12k...not bad Only downside was I had to drive to fairfield to get it (about an hour from sac) So with driving time and paperwork we got back a little after 4....and the rehearsal dinner started at 6pm....and I had to prep some guac and chips....for 30 people!!! thats a lot of avocados....so anyway that took until we needed to leave...and after the rehearsal dinner and hanging with family I didn't get to the gym until 11pm....ended up having to go to work and work out alone since cal fit was closed and paying 15 bucks at 24 just isnt worth it.

nutrition
all over the damn place with the dinner and unexpected time frames
guessing: F90-100 C 350-400 P 150-180 Cals 2800-3300

Training

Chest and Back Hypertrophy

Incline DB Press
few warm ups
80's x 10
80's x 8
70's x 10

Double Arm DB Lat Row
few warm ups
90's x 10
90's x 8
90's x 8

Decline Smith Bench, shallow decline nearly flat
few warm ups
225 x 9
205 x 10
185 x 12

Pull Ups
bw x 12
bw x 10
bw x 8

Flat DB Press
few warm ups
90's x 9
80's x 10
80's x 8

Rope Lat Pushdown, heavy cable
75 x 10
75 x 10
75 x 9

Decline Freemotion Fly
30/side x 20
30/side x 15
30/side x 14

Freemotion Lat Pulldown
70/side x 14
70/side x 10
60/side x 12

Misc

Excellent pump and mmc workout, lots of tut and very short rest times....I'm diggin this hypertrophy focused workout deal

[Quelly]

Sunday Oct 5th Day 511

What an awesome weekend. My cousin had a bad ass wedding and it was an honor to be in it. We played ball saturday morning and danced saturday night and ate our faces off, the ceremony went great and his wife is the coolest chick, got to hang with my family this morning at a big brunch and man...have I been tired...all the running around, setting up, cleaning up and getting up early and going to bed late has taken its tole...but today in the gym....despite being tired, I mafuggin got some.

nutrition

2,659 50.2 377.9 185.8
1 meal left

Training

Legs

Deadlifts
135 x 5
225 x 5
315 x 3
365 x 1
405 x 5 WOOT, back is nearly back to old strength now
405 x 3
315 x 8

B1 Leg Extensions
couple warm ups
240 (stack) x 15
240 (stack) x 12
240 (stack) x 10

B2 Lying Leg Curls
couple warm ups
200 (stack) x 15
200 (stack) x 12
200 (stack) x 10

Angled Standing Calf Raise
couple warm ups
300 x 12
300 x 10
300 x 8

Seated Calf Raise
couple warm ups
3 plates x 13
3 plates x 11
3 plates x 10

Donkey Calf Raise Machine
couple warm ups
200 (stack + 10) x 20
200 (stack + 10) x 20
200 (stack + 10) x 20 had to fight to get that last rep lol
we'll call this a pr since last time I only got 18 after gettting 20 twice

Misc

405 x 5...that was a bad deadlifting day for me before I got injured meaning...that I am performing at pre injury levels on deads again WOOT!

[Quelly]

Monday Oct 6th Day 512

Really good shoulders and arms workout today, I'm enjoying the change of hypertrophy focused workouts, I get to do some drop sets, and hit more reps, sweat a little more....good times

nutrition

3,343 71.5 451.4 235.5

Training

Shoulders and Arms Hypertrophy

Seated DB Shoulder Press
couple warm ups
70's x 10 w/spot
60's x 10 w/spot
55's x 12 DROP 40's x 6

Machine Shoulder Press
couple warm ups
150 x 12 used the farther back grip felt not right
150 x 14 there we go used the front grip
150 x 12

Single Arm Cable Lateral Raises
couple warm ups
30 x 13
30 x 11
30 x 10

Rear Delt Deck
couple warm ups
180 x 10
180 x 10
180 x 8

Standing alternating Db Curl, strict
couple warm ups
60's x 7
55's x 7
50's x 8

Reverse Grip EZ Bar Curls
25/side x 10
25/side x 9.5
25/side x 9

DB Floor Press
couple warm ups
85's x 8
85's x 10 got the feel
85's x 10...10th rep took about 2 minutes to lock out lol

Dip Machine, messed with my grip a lot here, reps were all over
couple warm ups
250 x 7
250 x 8
250 x 7

Rope Pushdowns
couple warm ups
120 x 10
120 x 9
110 x 10

Misc

awesome workout, felt very strong, and I think hitting high reps on shoulder presses is going to help, I've been in the 4-7 rep range for a loong time now.

[Quelly]

Wednesday Oct 8th Day 514

Friggin loving my upper body power workout, easy to track progress and just downright fun. Also, if the dry weight on saturday morning isnt over 205 we're getting a food bump up to 250/475/70...so far I'm still experiencing a bit of hunger on my current macros...so we'll see what happens with those numbers....I fully expect to hit 500g of carbs before my next mini cut (or before contest prep depending on how lean I stay)

nutrition

3,421 70.5 455.3 244.4

Training

Upper Power

DB Chest Press, stopped short of failure, but I think I can start going full out the shoulder is healing nicely
couple warm ups
100's x 10
100's x 8
100's x 7

Barbell Rows, pretty strict
couple warm ups
315 x 5
295 x 7
275 x 8
275 x 7

Low Incline DB Press
couple warm ups
90's x 6
90's x 5
90's x 5

Lat Pulldown, HEAVY cable
couple warm ups
200 x 8
200 x 6
200 x 6

Seated DB Shoulder Press
couple warm ups
75's x 5
75's x 5
75's x 5

Barbell Upright Row
couple warm ups
135 x 6
135 x 6
135 x 6

Misc

Going to have to start changing the order on this day so that my shoulder pressing isnt hindered by my incline and flat.

[Quelly]

Saturday Oct 11th Day 517

Alberto Nunez, WNBF, PNBA, and NGA pro bodybuilder and a close friend of mine came up from the bay area and stayed with me saturday, and todd and myself got a couple awesome training sessions in while he was here.
Ate some good food, hung out, shot the shit, watched Layne's DVD (GOOD STUFF BUY IT!! biolayne.com), and basically da 3 amigos chillin like villains.

nutrition

3,499 68.6 482.4 244.3

Training

Chest and Back



Flat DB Press
couple warm ups
100's x 12
100's x 10.5
100's x 8

Lat Pulldown
couple warm ups
200 x 10
200 x 10
200 x 8

Low Incline DB Press
couple warm ups
90's x 8
85's x 9
80's x 10

DBL Arm DB Row
couple warm ups
90's x 12
95's x 12
100's x 10

Dip Machine
couple warm ups
200 x 12
200 x 12
200 x 10

Pullups
BW+25 x 10
BW+25 x 8
BW x 10

DB Flys
Couple warm ups
60's x 8
50's x 10
40's x 15

Misc

awesome workout!

[Quelly]

Sunday Oct 12th Day 518

CRAZY busy day today, had to train at 8am just to make sure I'd have enough time to get it all done. First we trained...berto did HIIT and then was basically our cheerleader while todd and I did legs since it wasn't his leg day, but he's a good sport it was funny watching him sit there and eat while we were training lol.
After this I headed home, and Berto headed to davis to see his girl, it was GREAT having him. And then I drove downtown and trained some doctor referred clients for the new studio, right now its free for them but hopefully they will decide to continue once the studio is opened and be some of our first clients! Exciting stuff.
After this I was running around getting a cake, a reservation at a great italian place and reminding my local family and friends about my wife's birthday dinner.
After this, we got ready and drove out to folsom and ate some awesome italian food and barb had a great birthday .

nutrition

tried my best to get it around my goals...but with the b-day dinner I'm not sure.

Training

Legs




Squat
couple warm ups
335 x 5
335 x 5
335 x 5
335 x 5
335 x 5

Walking Lunges
70's x 15 steps/leg
70's x 15 steps/leg
70's x 15 steps/leg

Titanics (single leg back extension)
BW x 8/leg felt like my hamstring was gonna pop off the back of my knee lol
BW x 10/leg got a feel
BW x 10/leg CRAZY back pump along with glutes and hammies

Angle Standing Calf Raise
couple warm ups
260 x 15
260 x 13
200 x 15

Seated Calf Raise
couple warm ups
3 plates x 17
3 plates x 15
3 plates x 13

Donkey Calf Raise
210 x 20
210 x 22 had to match todd lol
210 x 17

Misc

the titanics were pretty cool, gonna have to keep those in, and I think a smart cyclical approach to squats and deads should keep my strength gains consistent....PS lunges are HARD.

[Quelly]

Monday Oct 13th Day 519

Great shoulders and arms workout today, I think I'm going to focus on increasing a couple core lifts for each bodypart in a wave loading format, I've always seen the best gains this way in strength, and I think I've had a little too much variety in my workouts of late.
I also have some updated phsyique shots of myself from over the weekend:
side tri

most muscular

lat spread

abs/obliques


nutrition

2,904 42.5 419.6 228.5 one meal left

Training

Shoulders and Arms

Seated DB Press
couple warm ups
75's x 10 w/spot
65's x 10 w/spot
60's x 8 DROP 45 x 6

Machine Shoulder Press
170 x 13 w/spot
170 x 10 w/spot
160 x 12 w/spot

Leaning single arm DB laterals
couple warm ups
40 x 14
40 x 12
40 x 10 DROP 20 x 12

Freemotion Upright Row
couple warm ups
30/side x 15
35/side x 12
35/side x 10

Double Arm DB Curl
1 warm up
45's x 8
40's x 8
40's x 7

Zottman Curls
30's x 8
30's x 8
25's x 10

DB Floor Press
couple warm ups
100's x 6
95's x 6.5
85's x 8

Overhead DB Tricep Extension
couple warm ups
90 x 8
85 x 8
80 x 10

Tricep Pushdowns (inside cable)
couple warm ups
140 x 10
130 x 10
120 x 10

Misc

triceps and biceps got a CRAZY pump, arms were looking big...always fun...and got some prs on shoulders, good times.
Also pretty pleased with my physique development this offseason...and I still got a few months left DO WORK!

[Quelly]

Wednesday Oct 15th Day 521

Another great upper body power workout, and a good calf raise workout, moving up weight nicely on calves and the primary lifts on upper.

nutrition

57.6 415.9 212.9 one meal left

Training

Upper Power + Calves

DB Chest press
couple warm ups
100's x 10
100's x 9
100's x 8
100's x 7

Incline Bench Braced DB Rows
couple warm ups
100's x 5
100's x 5
100's x 5
100's x 5

Lat Pulldowns
couple warm ups
200 x 10
200 x 8
200 x 7
200 x 7

Incline Chest Press Machine
couple warm ups
330 x 6
330 x 5
330 x 5
330 x 3

DB Shoulder Press
couple warm ups
80's x 4
80's x 3
80's x 3
80's x 4 lol sweet

Upright BB Rows
couple warm ups
135 x 8
135 x 6
135 x 6
135 x 6

Angled Standing Calf Raise
couple warm ups
320 x 10
320 x 9
320 x 8

Seated Calf Raise
couple warm ups
3 plates + 25 x 13
3 plates + 25 x 11
3 plates + 25 x 10

Donkey Calf Raise Machine, short rest times
210 x 25
210 x 20
210 x 16

Misc

great workout, steadily moving up on shoulder press, upright rows, and lat pulldowns.

[Quelly]

Saturday Oct 18th Day 524

Great Hypertrophy chest and back workout today, no shrugs or bent over work because we're deadlifting tomorrow, so we did mostly cable and machine work for back, which was great for time under tension and really feeling the targetted muscle. Delts are still pain free too, things are going great.

nutrition

3,057 68.8 400.3 215.4 1 meal left

Training

Chest and Back Hypertrophy

Low Incline DB Press
couple warm ups
90's x 9
85's x 8
80's x 9

Machine Row
couple warm ups
246 2/3lbs x 11
246 2/3lbs x 9
240 x 10

Decline DB Press
couple warm ups
90's x 10
90's x 10
90's x 8

V Grip Lat Pulldowns
couple warm ups
200 x 9
187.5 x 10
187.5 x 9

Machine Chest Press
couple warm ups
210 x 12
210 x 10
210 x 8

1 arm freemotion Motorcycle Rows
couple warm ups
150 x 10
150 x 9
140 x 10

DB Flys
a warm ups
45's x 14
45's x 12
45's x 10

Seated Freemotion Rope Row
200lbs x 25
200lbs x 20
200lbs x 20

Misc

GREAT MMC....felt the lats A LOT today, and chest was lit up, the decline angle was totally new, and the 90's for 10 at that angle is kind of a PR, (done more on different angle) and the machine work was really good, slow negatives, lots of TUT.

[Quelly]

Sunday Oct 19th Day 525

Possibly the hardest workout I've had in a looong time today. I hit a couple of epic prs: first on deadlifts and then on walking db lunges, and from there I was just trying not to pass out lol. The walking lunges got my HR around 160 after I'd been sitting for a few minutes post first set...Vid coming of deads.

nutrition

3,537 83.9 450.6 246.6

Training

Legs

Deadlifts
lots o warm ups
405 x 6
405 x 4
405 x 3

Walking DB Lunges
a warm up
100's x 15 steps/leg
80's x 15/steps/leg
80's x 15/steps/leg

Single Leg Hamstring Curl
120's x 10
110's x 10
100's x 9

Angled Calf Raise SS 1 arm arnold press SS lateral raise
couple warm ups
260 x 14 SS 40 x 12 SS 25 x 10
260 x 12 SS 40 x 10 SS 25 x 10
260 x 10 SS 40 x 10 SS 25 x 8

Seated Calf Raise
3 plates x 14
3 plates x 12
3 plates x 11

Donkey Calf Raise Machine
210 x 20
210 x 15
210 x 14

Misc

gonna sleep well tonight!

[Quelly]

Monday Oct 20th Day 526

Man am I sore from yesterday, my lower back is toast form deadlifting 405 for 3 sets, and my glutes are toast from the lunges. Today was really good, loving the hypertrophy work.

nutrition

2,716 51.4 383.6 185.3 1 meal left

Training

Shoulders and Arms

Seated DB Press
couple warm ups
75's x 8 w/spot
70's x 8 w/spot
65's x 10

Seated DB laterals, strict
couple warm ups
30's x 12
30's x 11
30's x 10

Bent Over Rear Delt Negative raises (used light weight, did the raise and then attempted to stop the weight from coming back down HARD)
25's x 12
20's x 12
20's x 12

Front Raises (right shoulder only)
35 x 10 standing
25 x 10 chest on incline bench
15 x 8 seated on incline bench HARD
15 x 8 holy hard!

Standing Alternating DB Curls
a warm up
50's x 10
45's x 10
40's x 10 DROP 30's x 7

Rope Hammer Curls
couple warm ups
150 x 14
150 x 12
150 x 10

DB Floor Presses
a couple warm ups
100's x 7
100's x 9 w/spot got a feel
100's x 9 w/spot

Seated Rope Cable Overhead Extensions
100 x 10
90 x 10
90 x 10

Rope Pushdowns
140 x 13
140 x 11
140 x 10

Misc

great pump.

[Quelly]

here's that 405 x 6 deadlift vid
[youtube]xkXH1AkyJSE[/youtube][/QUOTE]