Quelly Powerbuilding til 09': Big, Lean & Powerlifting

[Quelly]

lets try that again lol

[Quelly]

Wednesday Oct 22nd Day 528

Awesome workout today, kicked some serious bootay, I think keeping some consistency on certain lifts, and wave loading them with a power hypertrophy split is really something I need to do, and should have been doing already to keep my gains consistent now that I'm not a noob anymore...its time to get a little more anal about my training if I want to keep progressing.

nutrition

2,602 42.0 387.1 175.1 1 meal left

Training

Upper Power + calves

Seated DB Press
couple warm ups
80's x 4 x 5 PR for staying w/80's

Lat Pulldowns
couple warm ups
212.5 x 7
212.5 x 6
212.5 x 6

DB Chest Press
couple warm ups
100's x 3 x 10 PR for staying double digits w/100's

BB Rows
couple warm ups
315 x 6
315 x 3 x 5 PR for staying with 315 for all sets

Bench Press (first time doing this in months, just starting light for the shoulder)
couple warm ups
185 x 3 x 10 no pain!

BB Upright Row
couple warm ups
145 x 4 x 5

Angled Standing Calf Raise
couple warm ups
340 x 10
340 x 8
340 x 8

Seated Calf Raise SS r arm forward raise seated on incline bench
couple warm ups
3 plates + 25 x 15 SS 15lbs x 12
3 plates + 25 x 12 SS 15lbs x 12
3 plates + 25 x 11 SS 15lbs x 12

Donkey Calf Raise (used a weighted belt with a 45 on it to increase weight)
couple warm ups
235 x 20
235 x 16
235 x 15

Misc

a lot of prs today

[Quelly]

Saturday Oct 25th Day 531

So one of my best buds from high school called me up a couple days ago to invite me to his place for a big bbq birthday bash, only downside is he lives in fresno, 3 hours away....so I hit the gym up early today, and I'll be driving to fresno in about 20-30 minutes, and I left a lot of fat in my diet for the bbq

nutrition

8.1 213.7 108.5 w/a bbq coming (goal 70 500 250)

Training

Chest and Back

Incline DB Press
couple warm ups
95's x 7
90's x 7
85's x 9

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

Flat Bench Press (still being cautious here)
couple warm ups
185 x 12
185 x 12
185 x 10

Double Arm Bent Over DB Lat Row
couple warm ups
90's x 10
90's x 10
90's x 8

Decline DB Press
couple warm ups
100's x 12
100's x 8.5
100's x 7.5

Cable Rows
couple warm ups
200 x 12
200 x 10
187.5 x 10

Vertical Pec Deck
couple warm ups
150 x 14
150 x 11
150 x 10

DB Shrugs
100's x 20
100's x 18
100's x 16

Misc

great workout, being able to go heavy on incline was great, first time in a while, I think I'll be back to getting 100's for 5-7 in a couple weeks. Shrugs, I'm going to stay away from barbell for a bit because with my shoulder being tight it just jacks up my neck everytime, so deadlifts and db shrugs will be it for now as far as trap development

[Quelly]

Sunday Oct 26th Day 532

So one of my best buds from high school called me up a couple days ago to invite me to his place for a big bbq birthday bash, only downside is he lives in fresno, 3 hours away....so I hit the gym up early today, and I'll be driving to fresno in about 20-30 minutes, and I left a lot of fat in my diet for the bbq

nutrition

family brunch in the morning and then dinner with 2 old school buddies I haven't seen in over a year....I ballparked it, but I'm not gonna pretend I hit my numbers perfect.

Training

Legs

Squats
couple warm ups
355 x 3
365 x 3
365 x 3

Titanics
couple warm ups
BW x 10/leg
+25lbs x 8/leg
+25lbs x 8/leg

Leg Extensions
couple warm ups
stack x 16
stack x 14
stack x 12

Leg Curls
couple warm ups
stack x 15
stack x 12
stack x 10

Angled Calf Raise
340 x 11
340 x 9
340 x 8

Seated Calf Raise
4 plates x 11
4 plates x 10
4 plates x 9

Donkey Calf Raise
255 x 22
255 x 18
255 x 16

Misc

titanics are KILLER but great, I think my deadlift will be nice and strong come next sunday, I'm excited!

[Quelly]

Sunday Oct 26th Day 532

So one of my best buds from high school called me up a couple days ago to invite me to his place for a big bbq birthday bash, only downside is he lives in fresno, 3 hours away....so I hit the gym up early today, and I'll be driving to fresno in about 20-30 minutes, and I left a lot of fat in my diet for the bbq

nutrition

family brunch in the morning and then dinner with 2 old school buddies I haven't seen in over a year....I ballparked it, but I'm not gonna pretend I hit my numbers perfect.

Training

Legs

Squats
couple warm ups
355 x 3
365 x 3
365 x 3

Titanics
couple warm ups
BW x 10/leg
+25lbs x 8/leg
+25lbs x 8/leg

Leg Extensions
couple warm ups
stack x 16
stack x 14
stack x 12

Leg Curls
couple warm ups
stack x 15
stack x 12
stack x 10

Angled Calf Raise
340 x 11
340 x 9
340 x 8

Seated Calf Raise
4 plates x 11
4 plates x 10
4 plates x 9

Donkey Calf Raise
255 x 22
255 x 18
255 x 16

Misc

titanics are KILLER but great, I think my deadlift will be nice and strong come next sunday, I'm excited!

[Quelly]

Sunday Oct 26th Day 532

So one of my best buds from high school called me up a couple days ago to invite me to his place for a big bbq birthday bash, only downside is he lives in fresno, 3 hours away....so I hit the gym up early today, and I'll be driving to fresno in about 20-30 minutes, and I left a lot of fat in my diet for the bbq

nutrition

family brunch in the morning and then dinner with 2 old school buddies I haven't seen in over a year....I ballparked it, but I'm not gonna pretend I hit my numbers perfect.

Training

Legs

Squats
couple warm ups
355 x 3
365 x 3
365 x 3

Titanics
couple warm ups
BW x 10/leg
+25lbs x 8/leg
+25lbs x 8/leg

Leg Extensions
couple warm ups
stack x 16
stack x 14
stack x 12

Leg Curls
couple warm ups
stack x 15
stack x 12
stack x 10

Angled Calf Raise
340 x 11
340 x 9
340 x 8

Seated Calf Raise
4 plates x 11
4 plates x 10
4 plates x 9

Donkey Calf Raise
255 x 22
255 x 18
255 x 16

Misc

titanics are KILLER but great, I think my deadlift will be nice and strong come next sunday, I'm excited!

[Quelly]

Sunday Oct 26th Day 532

So one of my best buds from high school called me up a couple days ago to invite me to his place for a big bbq birthday bash, only downside is he lives in fresno, 3 hours away....so I hit the gym up early today, and I'll be driving to fresno in about 20-30 minutes, and I left a lot of fat in my diet for the bbq

nutrition

family brunch in the morning and then dinner with 2 old school buddies I haven't seen in over a year....I ballparked it, but I'm not gonna pretend I hit my numbers perfect.

Training

Legs

Squats
couple warm ups
355 x 3
365 x 3
365 x 3

Titanics
couple warm ups
BW x 10/leg
+25lbs x 8/leg
+25lbs x 8/leg

Leg Extensions
couple warm ups
stack x 16
stack x 14
stack x 12

Leg Curls
couple warm ups
stack x 15
stack x 12
stack x 10

Angled Calf Raise
340 x 11
340 x 9
340 x 8

Seated Calf Raise
4 plates x 11
4 plates x 10
4 plates x 9

Donkey Calf Raise
255 x 22
255 x 18
255 x 16

Misc

titanics are KILLER but great, I think my deadlift will be nice and strong come next sunday, I'm excited!

[Quelly]

Sunday Oct 26th Day 532

So one of my best buds from high school called me up a couple days ago to invite me to his place for a big bbq birthday bash, only downside is he lives in fresno, 3 hours away....so I hit the gym up early today, and I'll be driving to fresno in about 20-30 minutes, and I left a lot of fat in my diet for the bbq

nutrition

family brunch in the morning and then dinner with 2 old school buddies I haven't seen in over a year....I ballparked it, but I'm not gonna pretend I hit my numbers perfect.

Training

Legs

Squats
couple warm ups
355 x 3
365 x 3
365 x 3

Titanics
couple warm ups
BW x 10/leg
+25lbs x 8/leg
+25lbs x 8/leg

Leg Extensions
couple warm ups
stack x 16
stack x 14
stack x 12

Leg Curls
couple warm ups
stack x 15
stack x 12
stack x 10

Angled Calf Raise
340 x 11
340 x 9
340 x 8

Seated Calf Raise
4 plates x 11
4 plates x 10
4 plates x 9

Donkey Calf Raise
255 x 22
255 x 18
255 x 16

Misc

titanics are KILLER but great, I think my deadlift will be nice and strong come next sunday, I'm excited!

[Quelly]

Sunday Oct 26th Day 532

So ANOTHER buddy of mine from high school called me up like yesterday and said we should go out and grab some food, and also we had a local family brunch planned this morning, so my macros were all over the place. I ballparked, but hey...I'm not gonna tell two of my friends I haven't seen in a year that I'm not going out or I'm bringin my own food in the offseason....and I'd rather not turn down my family who was kind enough to make food for us all....hopefully this will get me brownie points for next year when I do turn them down and do bring tuperware out lol.

nutrition

family brunch in the morning and then dinner with 2 old school buddies I haven't seen in over a year....I ballparked it, but I'm not gonna pretend I hit my numbers perfect.

Training

Legs

Squats
couple warm ups
355 x 3
365 x 3
365 x 3

Titanics
couple warm ups
BW x 10/leg
+25lbs x 8/leg
+25lbs x 8/leg

Leg Extensions
couple warm ups
stack x 16
stack x 14
stack x 12

Leg Curls
couple warm ups
stack x 15
stack x 12
stack x 10

Angled Calf Raise
340 x 11
340 x 9
340 x 8

Seated Calf Raise
4 plates x 11
4 plates x 10
4 plates x 9

Donkey Calf Raise
255 x 22
255 x 18
255 x 16

Misc

titanics are KILLER but great, I think my deadlift will be nice and strong come next sunday, I'm excited!

[Quelly]

Monday Oct 27th Day 533

Knocked out a great shoulders and arm session today, and more importantly I defined some solid goals for myself by the year's end:

Deadlift 500lbs
Bench 225lbs w/o pain for reps again
Even out my right and left deltoid
Grow some calves

So far I'm progressing nicely on them all, just gotta be patient and take them slow, be dilligent, and be smart.

nutrition

3,579 69.1 497.1 250.6

Training

Shoulders and Arms Hypertrophy

Seated DB Press
couple warm ups
75's x 9/w spot
70's x 10
65's x 10

Seated on Low Incline R shoulder front raise
a warm up
20lbs x 10
20lbs x 10
20lbs x 9

DB Upright Rows
couple warm ups
55's x 12
55's x 10
55's x 9

Freemotion Lateral Raises
a warm up
12.5lbs/side x 12
12.5lbs/side x 11
12.5lbs/side x 10 DROP 7.5lbs/side x 7

Dip Machine
a warm up
220 x 12
220 x 10
220 x 9

1 arm seated overhead tricep extension
35 x 10
35 x 10
30 x 12

Straight Bar Pushdowns
140 x 17
140 x 15
140 x 13

EZ Bar Curls
45/side x 8
40/side x 9
35/side x 10

Double Arm DB hammer curls
40's x 12
40's x 10
35's x 10

Misc

great workout, havent done ez bar curls in a LOOONG time, I liked em. Got a bunch of prs this workout....thats good, I really think my staggered wave loading approach and power/hypertrophy split is effective

Wednesday Oct 29th Day 535

frickin killed it in the gym today....I have been hitting prs left and right lately. Just gotta keep this up until February when I start dieting.

nutrition

2,441 42.4 353.0 162.0 2 meals left

Training

Upper Body Power and Calves

Incline DB Press
couple warm ups
100's x 7
100's x 5
95's x 6

Braced Incline Double Arm DB Rows
couple warm ups
100's x 7
100's x 7
100's x 7

Seated DB Shoulder Press
couple warm ups
80's x 6 with this form and this late in the workout this might be a pr
80's x 4
80's x 4

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

DB Chest Press
couple warm ups
100's x 10 pleased with stamina this late in the game
100's x 9
100's x 8

BB Upright Row
couple warm ups
135 x 10
145 x 6
145 x 6

Standing Angled Calf Raise SS Lateral Raise
couple warm ups
320 x 12/25 x 14
320 x 11/25 x 12
320 x 10/25 x 10

Seated Calf Raise SS Incline seated forward Raise
a warm up
4 plates + 7.5lbs x 12/20 x 10
4 plates + 7.5lbs x 10/20 x 10
4 plates + 7.5lbs x 9/20 x 10

Donkey Calf Raise Machine
285 x 15
285 x 13
285 x 12

Misc

Making some great gains lately!

[Quelly]

Saturday Nov 1st Day 538

So we get to the gym thinking it closes in an hour and 30...it closed in just 30 minutes...so we got through 2 exercises and then we drove to my work to finish up the workout. And it was a damn good workout

nutrition

3,566 70.5 491.1 248.1

Training

Chest and Back Hypertrophy

Incline DB Press
couple warm ups
90's x 11
90's x 9
90's x 8

Lat Pulldwons
couple warm ups
200 x 12
200 x 10
200 x 9

Bench Press, still going easy for shoulder
couple warm ups
205 x 10
205 x 9
205 x 8

Underhand Grip Pull Ups
BW x 15
+20 x 9
BW x 10

Weighted Push Ups
+20 x 30
+20 x 20
+20 x 18

Body Rows (feet on bench, pull chest to bar)
BW x 16
BW x 11
BW x 11

Freemotion Flys
couple warm ups
30's x 13
30's x 10
25's x 15

Misc

great workout, looking forward to deadlifting tomorrow.

[Quelly]

Sunday Nov 2nd Day 539

Deadlifting was HARD today, still got an overall PR for three sets but it just felt HEAVY. Really attacked the hammies today, and we found a cal fit with 110's looking forward to my next upper power day woot!

nutrition

1,976 5.9 323.1 167.6 two meals left

Training

Legs

Deadlifts
bunch of warm ups
405 x 5
405 x 5
405 x 5

Leg Press DEEEEEEP!!! talking knees to shoulders push the air out each rep
11 plates x 7
11 plates x 6
11 plates x 6, then 8 reps to just parallel to hit the quads

Speed DB SLSLDL (Single Leg Stiff Leg Dead Lift) SUPERSET Single Leg Hamstring Curl
80's x 8/70lbs x 11
80's x 8/70lbs x 10
80's x 12/70lbs x 8 AHA! been doing yoga for 2 weeks now and my hammies have gotten A LOT more flexible, didn't start feeling the SLSLDLs until i started touching the db to the floor, cool.

Seated Cable Calves (really cool machine DESTROYED our calves)
150 x 12
140 x 12
130 x 10
120 x 12
120 x 12

Misc

now that I think about it, having elongated hamstrings may be why deads felt harder today and different, yet I could stay with 5 reps as I adjusted? may be.

[Quelly]

Monday Nov 3rd Day 540

Wow I'm trashed from my neck to my hamstring insertions from yesterday, my posterior chain has been ran over by a tank. Anywho, stabilzing weights today was nontheless hard lol. But I'm looking thick and spilled over all the time...I have a feeling I won't need to bump my cals for a while, 3600 with 500g of carbs I can feel filling me up more than before, and I look bigger....so we'll see on saturday morning what my weight looks like.

nutrition

2,979 48.5 408.1 233.8 one meal left

Training

Arms and Shoulders Hypertrophy

Seated DB Press
couple warm ups
75's x 9 ties PR and my back and neck were not cooperating
70's x 10
65's x 9

Single Arm Cable Lateral Raise
couple warm ups
35 x 12
35 x 11
35 x 10

Double Arm DB Lateral Negatives
25's x 6
20's x 8
20's x 8

Rear Delt Deck
couple warm ups
160 x 12
160 x 11
160 x 10

DB Floor Press
couple warm ups
100's x 10
100's x 8
90's x 10

Dip Machine
couple warm ups
250 x 9
240 x 10
230 x 11

V-Bar Pushdowns
couple warm ups
146 2/3lbs x 18
146 2/3lbs x 12 wow fell off a lot
146 2/3lbs x 11

EZ Bar Curls
couple warm ups
45/side x 9
45/side x 7
35/side x 9

EZ Bar Rev Curls
30/side x 8
25/side x 10
20/side x 12

Misc

solid workout, I think not totally destroyed from yesterday I could have gotten 75's x 10 on shoulder press

[Quelly]

Wednesday Nov 5th Day 542

Well yesterday was a historic day, the first black president was elected, I think its very cool we've made strides in how we view eachother, and I'm stoked that there is finally a black figure in the media that isn't a rapper, an athlete or actor portraying one of the two.
ANYWHO, awesome workout today, we went to the cal fit with the 110's and I got my pressing ON!

nutrition

2,897 53.9 403.0 200.0 one meal left

Training

Upper Power + Calves

DB Chest Press
couple warm ups
110's x 10
110's x 10
110's x 9

T Bar Rows (w/35's)
couple warm ups
6 plates x 7
6 plates x 7
6 plates x 6

DB Shoulder Press
couple warm ups
80's x 6
80's x 6
80's x 5

Lat Pulldowns (diff machine than normal)
couple warm ups
250 x 6
250 x 6
250 x 6

Bench Press (kept it short of failure for the shoulder, but still no pain)
couple warm ups
225 x 5
225 x 5
225 x 5

Upright Rows
a warm up
155 x 5
155 x 5
155 x 5

Misc

prs a plenty! haven't had the chance to hit a pr on chest press because I've only had access to 100's, but I had the chance to hit 110's and got 10!!! Best I've done before I think was 8.

[Quelly]

Saturday Nov 8th Day 545

Awesome friggin day, woke up hit up some back and chest, then Todd came over and we drove to San Fran and watched the Natural Olympia with Nick and Alberto, friggin great time! Jokes, food, and muscle....good times.
Phillip Ricardo Jr, one of my favorite bodybuilders, came back this year and returned the Olympia to the US by beating last year's Australian winner Warren Clampit, apparentely the decision was a one point difference....Warren is one of the biggest natural bbers out there....but Phillip is no lightweight, and the man is FATLESS....great proportions, and vascularity in his legs visible from the nosebleed seats....friggin incredible...and he manages to do it all while being active duty Marine Core, he just got back from Iraq...RESPECT.

nutrition

70 500 250 ON THE MONEY!! thank you safeway

Training

Chest and Back Hypertrophy

Incline DB press
couple warm ups
100's x 8
90's x 10
80's x 12

Weighted Pull ups
couple warm ups
+25 x 10
+25 x 8
BW x 12

Flat Bench Press
couple warm ups
205 x 12
205 x 10
205 x 10

Cable Rows
couple warm ups
180 x 8
160 x 10
140 x 12

DB Shrugs SS DB Flys
100's x 20 SS 40's x 16
100's x 18 SS 40's x 14

Misc

not as much volume as I'd like, but I had a busy day and had to cut it a bit short, and I hit a PR on incline DB press!

Sunday Nov 9th Day 546

Had a great leg session today, did it solo because I had to work in the morning and todd got his workout done to spend some quality time with his wife. I absolutely killed myself in the gym today....humbling workout....lets just say....I have a new found respect for berto and adam for being able to overhead squats with the kind of weight they are using.

Nutrition

2,919 51.9 427.3 185.5 one meal left

Training

Legs

Overhead Squats
dynamic movement warm ups, body weight squats
Bar x 5
65 x 5
75 x 5
85 x 5
95 x 5

well I could see where my flexibility lacked in my neck, upper back and lower back from these, had a lot of trouble not squatting completely from the balls of my feet and getting to below parallel...but I did it...REALLY had to pull the bar apart.

ATG Squats, after the overheads I was able to get DEEEEP without lower back rounding....neat
couple warm ups
275 x 12
275 x 10
275 x 10

I need to get my squat endurance back...maybe these were just harder after overheads...?

Titanics
couple warm ups
+25 x 10
+10 x 10
BW x 10

Lying Hamstring Curls
couple warm ups
200 (stack) x 18
200 x 12 lol hammies toast
200 x 10

Angled Calf Raise
couple warm ups
320 x 12
320 x 10
320 x 8

Seated Calf Raise
couple warm ups
4 plates x 12
4 plates x 10
4 plates x 8

Donkey Calf Raise, 5 sec negative 2 sec peak contraction
190 x ? until I was in so much pain I had to stop
190 x ? until I was in so much pain I had to stop
190 x ? until I was in so much pain I had to stop

Misc

awesome friggin workout.