Quelly Powerbuilding til 09': Big, Lean & Powerlifting

[Quelly]

Monday Nov 10th Day 547

Pretty good shoulders and arm workout today, finally hit 75's for 10, been working on that for a month now always feels good to hit those mini goals. Food has been on point, and I'm looking big and full

nutrition

2,892 46.0 429.3 198.2 1 meal left

Training

Shoulders and Arms Hypertrophy (excluding warm up sets)

Shoulder Press
75's x 10 w/spot
70's x 10 w/spot
65's x 11 w/spot

Incline Front Raise (R arm only)
20 x 12
20 x 10
20 x 10

Lateral Raises
40's x 10 DROP 30's x 8
40's x 8 DROP 25's x 8
35's x 9 DROP 20's x 7

Freemotion Cable Rear Delts
20/side x 18
22.5/side x 12
22.5/side x 11

Simultaneous Standing DB Curls
50's x 9
45's x 7
40's x 9

Single Arm Cable Preacher Curls
70lbs x 10
60lbs x 12
50lbs x 20

Overhead Double Arm DB Tricep Extension
100 x 9
100 x 7
90 x 10

Tricep Dip Machine
270 x 8
260 x 10
260 x 10

Single Arm Rope Pushdown
70lbs x 10
63.3lbs x 8
50lbs x 12

Misc

triceps are looking thicker, I can't wait to see what they look like dieted down...

[Quelly]

Wednesday Nov 12th Day 549

I need to change the name of my upper body power day to simply PR day....dude the progress lately has been nothing short of astounding. I love wednesdays they are awesome.

nutrition

2,962 50.4 430.0 210.9 1 meal left

Training

Upper Power, Calves + R Delt (warm ups excluded)

Incline DB Press
110's x 4 stopped because I was in a incline bench and I started hitting the pins
110's x 6 needed help on the kick up, lowered the seat and I was golden HUGE PR
110's x 5 needed less help on kick up....wow

DB Rows, strict form, stacked DBs, havent done these in forever
135 x 7
135 x 6
135 x 6

Seated DB press
85 x 4
85 x 4
85 x 5

Lat Pulldown, new machine so whatever on weights
5RM
5RM
5RM dropped a plate

Flat DB Press
110's x 7
110's x 6
110's x 6

Upright Row
155 x 6
155 x 5
155 x 5

Seated Cable Calves SS R Arm Arnold Press
150lbs x 13 SS 45 x 12
150lbs x 11 SS 45 x 10
150lbs x 10 SS 45 x 8
140lbs x 10
130lbs x 11

Misc

awesome workout, 110's x 6 is INSANE for me on incline.

[Quelly]

Saturday Nov 15th Day 552

Well the scale went down...which blew my mind....and I've got new macros...although today with the driving and going to santa rosa to a friend's wedding, its just going to be eat as much as you can.
Really busy day today, helped my old boss move at 8:30am til about 10am, then hit the gym up at 11am, finished around Noon, got on the road around 12:20, drove to santa rosa, then wedding and reception, drove home, got here around 9pm, watched scrubs with barb and fell asleep.
The gym was really cool...able to do dips and incline bench without pain in the first time in months! Didnt go heavy AT ALL...but caution is good when recovery from injury.

nutrition

rice milk pop tarts and turkey before workout, purple wraath and waxy maize after, dennys double cheeseburger with fries, salmon, pork, potatoes, caesar salad and basmati rice at the reception, pop tarts and turkey when I got home.

Training

Chest and Back Hypertrophy, very short rest times (warm ups excluded)

Flat DB Press SS One arm DB Row
110 x 10/110 x 12
110 x 8/110 x 10
100 x 9/110 x 10

Incline Barbell SS Lat Pulldowns(heaviest machine ever)
155 x 10/150 x 10
155 x 10/150 x 10
155 x 9/150 x 9

BW Dips SS Cable Row
12/160 x 10
12/160 x 10
12/160 x 10

DB Flys SS DB Pull Overs
40's x 16/80 x 8
40's x 14/65 x 10

Misc

great workout, awesome being able to do dips and incline bar again.

[Quelly]

Sunday Nov 16th Day 553

So far so good on the cals...I'm at about 240g of carbs after just my pre and post workout meals lol...Workout went very well today, deadlifting is going great....although I'm thinking about going back to sumo...it just feels less injury prone to me...we'll see.

nutrition

goal: 80 525 250

Training

Legs (excluding warm ups)

Deadlifts
425 x 3
425 x 3
365 x 5 stopped when I lost speed

1 leg Machine Leg Press
250 x 8
250 x 8
250 x 8

Leg Curls
225 x 15
235 x 10
235 x 9

Leg Extensions
stack x 15
stack x 12
stack x 10

Angled Calf Raise
380 x 10
380 x 8
340 x 8

Seated Calf Raise
4 plates x 12
4 plates x 10
4 plates x 8

Donkey Calf Raise
280 x 14
280 x 12
280 x 10

Misc

good stuff! I think I'm gonna try and see the new bond movie today...

[Quelly]

Monday Nov 17th Day 554

Awesome arm workout today, did some stuff I haven't been able to do in a long time because of my shoulder, and did some stuff that was new, and we totally nuked our bis. Macros were hit, although I did have to drink egg whites mixed with rice milk to get them in...do what I gotta do!

nutrition

3,805 81.8 527.4 245.8

Training

Shoulders and Arms Hypertrophy (warm ups excluded)

Smith Machine Shoulder Press
45/side x 12
45/side x 10
45/side x 10 DROP 35/side x 6 DROP 25/side x 3

Chest Braced On Incline Bench R Arm Forward Raise
25 x 15
30 x 12
30 x 12
30 x 12

Leaning 1 arm Lateral Raise
40 x 12
40 x 10
40 x 8 DROP 20 x 8

Double Arm Braced Rear Delt Row
40 x 12
40 x 14
40 x 12

Decline Close Grip Bench Press (went easy due to shoulder)
225 x 8
225 x 8
225 x 8

Decline DB Roll Outs
30's x 14
30's x 9
25's x 11

V Bar Cable Pushdowns
stack x 13
stack x 10
stack x 10

Single Arm Cable Preacher Curls
70lbs x 7
60lbs x 9
50lbs x 10

Incline DB Curls
25's x 12
25's x 11
25's x 10

Misc

ridiculous bicep pump after those two movements.

[Quelly]

Wednesday Nov 19th Day 556

I need to eat more fat with each meal, or I end up with one meal left and needing to eat 35g of fat lol. Working out the kinks....but its all good. Excellent workout in the gym today, I want to say I am officially healed in the shoulder region, did some relatively heavy benching today pain free and it was easy....so things are looking good

nutrition

3,003 45.3 433.0 215.7 one meal left

Training

Upper Power + Calves (warm ups excluded)

Seated DB Press
85's x 6
85's x 4
85's x 4

Underhand Grip Weighted Pull Ups
45lbs x 6
45lbs x 6
45lbs x 5
45lbs x 5

Flat Bench Press
245 x 5
245 x 5
245 x 5

Barbell Rows, strict (went a little lighter on these because my low back is still tender from deads)
275 x 8
275 x 8
275 x 8

Hammer Grip Bar SkullCrushers
35/side x 6
35/side x 6
35/side x 6

Barbell Upright Rows
165 x 5
165 x 4
155 x 5

Misc

nice steady progression all around very pleased

[Quelly]

Saturday Nov 22nd Day 559

GREAT workout today, got some key prs, and wed did rack deads which I haven't done in forever...and I cautiously went semi heavy....felt good!
Only pre and post workout nutrition in me so far today, so the cals will go up by the time I go to bed no worries Todd was also killin it today in the gym, 6 plates on t bars, 3 plates plus on rack deads, 90's on inclines, 2 plates on bench....mofugga is getting strong!
Also we are truly following the guidelines of not going to complete failure, and if we do its rare. Strength gains have been much more steady this way so I think our logic is finally defeating our caveman attitudes hopefully for the better when it comes to our strength and physiques.

nutrition

1,229 33.0 156.0 77.0 4 meals left

Training

Chest and Back Hypertrophy warm ups excluded

T Bar Rows (35 plates)

6 plates x 12
6 plates x 8
5 plates x 13

Incline DB press
100's x 9
95's x 9
90's x 8

Rack Deads
405 x 6
455 x 6
475 x 5

Bench Press
225 x 8
225 x 8
225 x 8

Lat Pulldowns (back to our regular heavy cable)
200 x 10
200 x 8
187.5 x 10

Machine Chest Press
220 x 12
230 x 12
230 x 10

DB pullovers SS Bodyweight Dips
75lbs x 10/10
75lbs x 8/7
75lbs x 6/6

Misc

that last set just brutalized us lol.

[Quelly]

Sunday Nov 23rd Day 560

Had a kick ass leg workout today...we decided to do some glute ham raises and I haven't done these in forever, I've only been doing stiff leg db deads, deads, leg curls and titanics, and last time I did ghrs I had to do them assisted, so you can imagine how shocked and stoked I was to be able to do sets without any push off the ground
Gonna have some hammies worth getting lean for baby!

nutrition

shootin for 80/525/250

Training

Legs (warm ups excluded)

Squats
295 x 10
295 x 10
295 x 10

GHRS
BW x 5
BW x 4
BW x 3

Single Leg Curls SS Single Leg Extensions
70lbs x 15/100lbs x 16
70lbs x 12/112.5lbs x 15

Angled Calf Raise
320 x 14
320 x 11
320 x 10

Seated Calf Raise
3 plates + 25 x 16
3 plates + 25 x 14
3 plates + 25 x 12

Donkey Calf Raise
300lbs x 11
300lbs x 12
300lbs x 11

Misc

excellent leg workout, the squats were deep, the ghrs were unassisted and the calves were pumped....what more can you ask from a leg workout?

[Quelly]

Monday Nov 24th Day 561

I was looking downright big in the gym today, side chest was like woah. I normally do not feel like I look big....I mean I've felt like I've gotten bigger, like I look like I workout etc...but not just like "damn bitch is big" kinda big feel me?
Yesterday I went to my wife's work and her boss said I looked like a line backer. Offseason is going well.

Nutrition

3,865 82.3 525.6 247.2

Training

Shoulders and Arms Hypertrophy (warm ups excluded)

Smith Machine Shoulder Press
55/side x 10
55/side x 10
55/side x 9

Cable Lateral Raise
40lbs x 12
40lbs x 10
40lbs x 9

R arm Arnold Press
60 x 8
55 x 8
50 x 12

Rear Delt Deck
200 x 10
200 x 8
180 x 10

EZ Bar Curls
40/side x 9
40/side x 8
40/side x 9 lol longer rest time

Incline Curls
35 x 10
30 x 10
25 x 11

Close Grip Bench Press
225 x 8 (9 I think is a pr, but happy cuz I haven't done this in forever)
205 x 8
185 x 9

Overhead Rope Extensions
110 x 10
110 x 8
100 x 9

V Bar Pushdowns
140 x 12
140 x 12
140 x 9

Misc

excellent mmc today.

[Quelly]

Wednesday Nov 26th Day 563

STRONG workout today, gotta a couple vids during the workout, hit prs on everything except db shoulder press, which I actually dropped a rep on....which tells me my body needs a new overhead movement, its the one exercise I've done every power day for a while so that makes sense. Still shoveling in the calories, and I think...I think I've actually gained some weight...we'll see on saturday, but I look like I've smoothed out a bit in my arms and the waist a bit...lol...not all muscle obviously.

Nutrition

60.7 473.7 194.4 one meal left

Training

Upper Body Power + Calves (warm ups excluded)

DB Chest Press (need heavier than 110's)
110's x 11

110's x 9
110's x 8

Weighted Chins
+50lbs x 7

+50lbs x 6
+50lbs x 6

Seated DB Press
85's x 4
85's x 4
85's x 4

DB Rows, strict
140lbs x 6
140lbs x 6
140lbs x 6

Bench Press
255lbs x 5
255lbs x 5
255lbs x 5

Upright Rows
175lbs x 5
175lbs x 4
155lbs x 5

Seated Machine Calves
120lbs x 20
120lbs x 20
120lbs x 17
120lbs x 15

Misc

lot of prs...pretty pleased...although I really want to look like a bodybuilder...those vids...meh....bothered me...felt like I looked small...I need to get shredded and wear a muscle t so I can start doing natty bbers some justice lol.

[Quelly]

Saturday Nov 29th Day 566

played football with all my old high school buddies on turkey day...and yeah like idiots we played tackle....didn't get hurt, but I'm bruised up all over and sore in weird places, like my obliques, the front of my neck and the underside of the forearm lol...body feels like a train wreck...workout started poor and then I got the ball rolling and hit some prs good stuff!

Nutrition

working on 80 525 250

Training
Chest and Back Hypertrophy warm ups excluded

Low Incline DB Press
100's x 7...could of got 8 but would have been ugly
90's x 8
80's x 10

Machine Row
200 x 16
200 x 13
200 x 10

Bench
225 x 10
225 x 10
225 x 10
although i've done 225 for 12-13, I've NEVER been able to hit double digits with relative ease for 3 sets

Straight Arm Lat Pushdown
156.6 x 12
156.6 x 10
156.6 x 10

Incline Machine
240 x 12
240 x 10
240 x 10

Free Motion Shrug SS Standing Row SS R Arm Standing DB Arnold Press
stack x 16 // 45/side x 15 // 50 x 10
stack x 15 // 45/side x 12 // 50 x 8
stack x 15 // 45/side x 10 // 50 x 8

DB Fly
50's x 12
50's x 10
50's x 8

Misc

really stoked about staying with 2 plates for double digits for three sets, and I only went to failure on the last set

[Quelly]

Sunday Nov 30th Day 567

back and hips were really tight today so we didn't do deadlifts today, had a great workout nontheless, and really did get some good lower back, hamstring, glute, calves and quad work in.

Nutrition

working on 80 525 250

Training
Legs warm ups excluded

Front Squats
225 x 5
245 x 5
275 x 4
275 x 4
I think a few more times doing these and getting used to them I could hit 3 plates for a triple

Titanics
+25 x 12
+25 x 10
+25 x 8

One Legged Machine Press
250 x 8
250 x 7
250 x 6

Lying Hamstring Curls
225 x 16
235 x 10
235 x 8

Angled Calf Raise
380 x 9
380 x 7
360 x 9

Seated Calf Raise
4 plates x 14
4 plates x 11
4 plates x 10

Donkey Calf Raise
3 sets with 210, TUT around 45 secs on each set, diff tempos each set

Misc

titanics are getting a lot stronger, man do they pump up the erectors, its ridiculous!

[Quelly]

Monday Dec 1st Day 568

Solid Workout today, moving more weight on smith presses, and got a really good mind muscle connection today. Holding steady at 209, I think 1-2lbs/month until prep start should keep me at about the same bodyfat. Can't WAIT to start prep.

Nutrition

2,906 44.1 436.2 199.5 with more food left

Training

Shoulders and Arms Hypertrophy warm ups excluded

Smith Shoulder Press
60lbs/side x 8
60lbs/side x 8
55lbs/side x 10

R Arm standing DB Forward Raise
35 x 10
35 x 10
35 x 10

Seated Strict Lateral Raises
35's x 10
35's x 10
35's x 10

1 Arm Rear Delt Cable Raise
26.66lbs x 8
20lbs x 8
20lbs x 7

Close Grip Bench Press
225 x 8
205 x 8
205 x 7
205 x 7

Machine Dips
stack x 8
stack x 8
stack x 8

Overhead 1 arm overhead rope extension
40lbs x 10
40lbs x 9
40lbs x 8

Seated Alternating DB Curl
50lbs x 8
50lbs x 8
50lbs x 6

Rope Cable Curls
120 x 11
120 x 9
120 x 8

Misc

61 days to contest prep

[Quelly]

Wednesday Dec 3rd Day 570

Took and honest look at myself and decided prep needs to start sooner...so I'm gonna start in january...4 weeks is a lot for fat loss but very little for muscle gain...so I'm happy with my decision.
As far as the gym....Man, I am getting stronger! Its pretty awesome....anywho...I'm also getting very not injured...which is also pretty awesome....I did barbell overhead presses today and weighted dips....those were the most not doable exercises after my shoulder injury...and today I did them pain free...used a reasonably heavy weight, and it'll keep going up

Nutrition

working on 80 525 250

Training

Upper Body Power + calves (no warm ups listed)

Bench Press
265 x 5
265 x 5
265 x 5 never hit three sets up with this weight easily...all three sets 1-2 reps short of failure...crazy!

Weighted Chin Ups
60lbs x 5
60lbs x 5
60lbs x 5

Seated Barbell Military Press
135 x 8
135 x 8
135 x 8

Cable Rows
220 x 6
220 x 6
220 x 6

Weighted Dips
45lbs x 8
45lbs x 8
45lbs x 8

Upright Rows
175 x 5
175 x 5
175 x 4

Cable Seated Calves
150 x 15
150 x 14
150 x 12
150 x 11
150 x 11

Misc

28 days to contest diet

[Quelly]

Saturday Dec 6th Day 573

Flippin awesome workout today, Todd and I trained with Nick and Alberto this morning they came down from the bay area to hit it up with us...it was motivating as hell watching nick hit a 100+lb pr on rack deads....I think he learned how strong he really is! It definitely motivated me because I hit prs on nearly everything today! We also hit up trader joes to eat, and saw a manly movie, punisher war zone together....GO TESTOSTERONE!

Nutrition

2,992 72.7 404.3 182.9 1 meal left

Training

Chest and Back Hypertrophy warm ups excluded

Barbell Rows
315 x 8
315 x 7
275 x 14

Incline DB press
100's x 9
100's x 8
85's x 12


Lat Pulldowns
212.5lbs x 9
212.5lbs x 7
187.5lbs x 12

Bench Press
245lbs x 9

245lbs x 8
225lbs x 10

1 Arm DB Rows
125lbs x 11 pr for reps I think
125lbs x 9
125lbs x 8

Vertical Pec Deck
90lbs x 20
90lbs x 16
90lbs x 12

Misc
if you look close you can see a wnbf pro holding a camera in the mirror....

great time with the boys!