Quelly Powerbuilding til 09': Big, Lean & Powerlifting

[Quelly]

Sunday Dec 7th Day 574

Big leg day today. Did some powerlifting on some front squats and sumo deadlifts...which I haven't done in nearly a year...considering that, I can't believe how easy they were, I stayed probably 2 reps short on failure on all sets and I have to say my back likes sumo A LOT more, I have a feeling I won't be doing a conventional deadlift again.

Nutrition

16.7 206.0 100.6 3 meals left

Training

Legs warm ups excluded

Sumo Deadlifts
405 x 4
405 x 3
405 x 3

Front Squats...hmmm started to hurt my clavicle and delt...
295 x 3
295 x 2
295 x 2

1 Leg Lying Hamstring Curls
120 x 12
110 x 12
100 x 12

1 Leg Seated Leg Extension
125lbs x 16
125lbs x 13
125lbs x 10

Angled Calf Raise
300 x 15
300 x 12
300 x 11

Seated Calf Raise
3 plates x 20
3 plates x 20
3 plates x 17

Donkey Calf Raise
235 x 12
235 x 11
235 x 10

Misc

24 days before shredding begins

[Quelly]

Monday Dec 8th Day 575

Hittin the nutrition numbers really spot on, weighing and measuring everything extra close just to get in the habit before prep starts. Had a great workout today, only thing I was unhappy with was close grip, pr is 225 x 9, I got 8 today, looks like I need a new exercise in the rotation.
Tune in wednesday for 275 for 3 sets of 5 on bench press!

Nutrition

3,747 79.8 527.6 246.2

Training

Shoulders and Arms Hypertrophy warm ups excluded

Smith machine shoulder press
70lbs/side x 6
65lbs/side x 8
60lbs/side x 8

R Arm Seated DB Arnold Press
70lbs x 7
65lbs x 8
60lbs x 8

Cable Lateral Raises
40lbs x 12
35lbs x 14
35lbs x 14

DB Upright Rows
50's x 12
50's x 12
50's x 10

Barbell Curls...haven't done these in months, made us feel WEAK lol
115lbs x 6
95lbs x 9
85lbs x 9

Alternating Hammer Curls
40's x 8
35's x 10
30's x 10

Close Grip Bench
225 x 8
185 x 12
185 x 10

Overhead Double Arm DB Extension
100lbs x 8
90lbs x 10
90lbs x 8

V Bar Pushdowns
146 2/3lbs x 20
146 2/3lbs x 14
146 2/3lbs x 12

Misc

23 days before shredding begins

[Quelly]

Wednesday Dec 10th Day 577

Easily one of the best workouts of my life....hit a true PR on bench press, meaning something that I hadn't done even before my RC injury back in 06'. I got 3 sets with 275, touch and go, 6 reps, 5 reps, 5 reps....not even to failure. Then I hit a PR on barbell rows, not as strict as I'd like, but I'll take it . Then I proceeded to hit up some overhead press with weight that would have exploded my shoulder a month ago, and then hit a PR on weighted chins....GREAT workout.
Also got an intense deep tissue massage this morning, Jennifer went to WORK on my neck, including the front, my upper back, lower back and glutes....tore my shit up, and man did I have more range of motion this afternoon, I went so deep on my first rep on overhead press that the cartiledge in my sternum popped, felt awesome lol.

Nutrition

2,957 63.1 422.0 178.4 one meal left

Training

Upper Power + Calves warm ups excluded

Bench Press
275 x 6

275 x 5
275 x 5

Barbell Rows
335 x 5

315 x 6
315 x 6

Seated barbell Military Press, bar to collar bones
155 x 5
155 x 5
155 x 5

Weighed Chins
+60lbs x 6
+60lbs x 5
+60lbs x 5

Incline DB Press
100's x 5
100's x 5
100's x 5

Seated Cable Calf Raise
160lbs x 12
160lbs x 10
160lbs x 9
160lbs x 8
160lbs x 8

Misc

21 days before shredding begins

[Quelly]

Saturday Dec 13th Day 580

Great day today, had the grand opening of a one on oner personal training studio that we've been working on for a while, good turn out, and its time to get the marketing going.
Also hit up a chest and back workout today that had a few nice prs
Nutrition

working on 80 525 250

Training

Chest and Back Hypertrophy warm ups excluded

Bench Press
245 x 10
245 x 9
245 x 8

T-Bar Rows (35's), took it a little easy low back is a bit tender still
6 plates x 8
6 plates x 8
5 plates and 25 x 8

Incline DB Press
100's x 8 equal to pr? i may have gotten 9 before but I started with it...
95's x 9
90's x 8

Lat Pulldown, underhand
200 x 12
200 x 10
200 x 8

Machine Chest Press
220 x 12
220 x 10
220 x 9

Cable Row, speed
180 x 8
150 x 10
150 x 8

Vertical Pec Deck
110 x 15
110 x 12
100 x 12

DB Shrugs
100's x 20
100's x 20

Misc

18 days before shredding begins

[Quelly]

Sunday Dec 14th Day 581

Bit of not so goodness today...bound to happen every once in a while...my right wrist intermittently bothers me, it has a tissue knot thingy in it that used to act up when doing lots of push ups in the military that doesnt go away...and its get flared up on front squats, close grip and overhead barbell pressing...and guess what I've been doing all three...so today I tried to front squat and it was not happy....also if you guys recall last time I front squatted 295 for triples i got a minor mid back muscle strain driving my elbows up on one set....got a massage and got that worked out...well apparently it wasnt all the way healed...now my upper back is a little extra messed up....nothing bad...just need to lay off for a week on stuff that will mess with it. I also managed to bruise my collar bone front squatting last time...so needless to say I felt like shit doing them today lol...BUT i made some lemonade as you'll see below.

Nutrition

working on 80 525 250

Training

Legs, warm ups excluded

Front Squats
245 x 7 had to stop with that

Back Squats
225 x 25 pr for reps at this weight

GHRs
BW x 6
BW x 5
BW x 4

Single Leg Machine Press
250 x 10
250 x 8
250 x 8

Standing Leg Curls
96.66 x 8
90 x 10
90 x 10

One Legged DB Calf Raise (angled calf raise put a lot of pressure on my mid back)
40lbs x 15
40lbs x 15
40lbs x 12

Seated Calf Raise
3 plates +25 x 20 pr for reps at this weight
3 plates + 25 x 15
3 plates + 25 x 12

Donkey Calf Raise Machine
285 x 20 pr for reps at this weight
285 x 16
285 x 12
Misc

17 days before shredding begins

[Quelly]

Monday Dec 15th Day 582

Back still pretty tight today, but it hasn't effected my workout yet, I just supplanted seated curls for standing, but besides that everything went normally, solid workout today, PR on smith machine presses and tricep pushdowns. And man am I getting tired of eating this much food I can't wait for prep to start.

Nutrition

84.5 533 247.6

Training

Shoulders and Arms hypertrophy warm ups excluded

Smith Machine Press
65/side x 8
60/side x 8
55/side x 10
55/side x 10

R Arm Arnold Press
60 x 10 reps pr
60 x 9
60 x 7

Seated Lateral Raise, strict
30's x 12
30's x 10
30's x 10

Bent Over Rear Delt Cable Raise
20lbs x 8
20lbs x 7
10lbs x 8

Concentration Curls
50 x 6
45 x 7
50 x 8

Simulataneous Seated Hammer Curls
40's x 9
35's x 9
30's x 10

EZ Bar Seated French press
40/side x 8
35/side x 10
25/side x 12

V Bar Pushdowns
156.66 x 15
156.66 x 12
156.66 x 10

Close Grip EZ bar Press
45/side x 15
45/side x 10
45/side x 12 too more rest lol

Misc

16 days before shredding begins

[Quelly]

Wednesday Dec 17th Day 584

Barb finished her semester up and took all her finals so we went out to eat after we trained today. I haven't seen her this happy in oh....since the start of the semester lol.
Hit all kinds of PRs today in the gym...but I tell you what my body is feeling the wear and tear. Right shoulder is sore, lower back is tender, upper back and mid back are locked up, right wrist is stiff and sore....i think its deload for a week time.

Nutrition

2,657 50.5 349.5 201.1 + chevy's

Training

Upper Power and calves warm ups excluded

Bench Press
285 x 5 decided to just do one set with 285 since my shoulder was VERY tender
265 x 5
245 x 5

Weighted Chin Ups
70lbs x 5
70lbs x 4
70lbs x 3

Seated Military Press
165 x 5
165 x 5
165 x 4

Cable Rows
250 x 6PR on this gyms' cable row
250 x 5
250 x 5

Weighted Dips
90lbs x 8
90lbs x 7
90lbs x 6

Seated Machine Calves
150lbs x 10
160lbs x 10
170lbs x 9
180lbs x 7
190lbs x 6

Misc

14 days before shredding begins

[Quelly]

Saturday Dec 20th Day 587

Here begins the deload, and the many holiday parties...tonight was a close friend of the family's b-day/holiday party, in which her family (she's indian) cooked an extravagant, and delicious indian meal for us, it was AWESOME, stuffed my face on samosas and spicy chutney, lamb, chicken, rice and naan.
Also saw the day the earth stood still with my wife today, I liked it. Workout was meh...but hey that's deloading for you.

Nutrition

2,242 57.0 274.0 158.2 + lots o indian food, a brownie and punch and a glass of wine

Training

Chest and Back deload

One Arm Rows
80 x 20
80 x 15
80 x 12

Flat DB Fly, to stretch out tight shoulder
25 x 10
25 x 10
25 x 10

V Bar Pulldown
137 x 15
137 x 15
137 x 15

Machine Incline
180 x 15
180 x 15
180 x 15

DB Shrug
80 x 20
80 x 20
80 x 20

Dips
BW x 12
BW x 12
BW x 12

Misc

11 days before shredding begins

[Quelly]

Sunday Dec 21st Day 588

Deloading sucks lol...feels like I haven't trained at all the last two days. Ah well, at least I'll be healed up nicely and chomping at the bit, especially since prep starts in 10 days.
Had a big holiday party at work today, only had a glass of champaign, and I avoided dessert...but I did have a big think of chips and guacamole, and short ribs with mashed potatoes and veggies...it was a lot of food, I'm pretty stuffed.

Nutrition

2,443 61.6 324.0 151.0 + lots of restaurant food

Training

Legs Deload

Machine Leg Press
240 x 15
240 x 15
240 x 15

Overhead Squats lower back and upper back and shoulder and wrist are TIGHT
Bar x 10
Bar x 10
Bar x 10

Single Leg standing Leg Curl
40 x 15
40 x 15
40 x 15

Standing Calves
200 x 15
160 x 15
160 x 15

stretching

Misc

10 days before shredding begins

[Quelly]

Monday Dec 22nd Day 589

Finished "working out" in 40 minutes today...LOL @ deloading...GOD I CANT WAIT TO START UP AGAIN.
Anywho, its down to the wire, and I'm eager to get xmas and new years over and start dieting lol!

Nutrition

3,783 80.6 518.0 246.5

Training

Shoulders and Arms Deload

Machine Shoulder Press
100 x 15
100 x 15
100 x 15

Cable Single Arm Lateral Raise
20lbs x 15
20lbs x 15
20lbs x 12

DB Curl, simultaneous
30's x 15
30's x 12
25's x 15

Tricep Pushdowns
100lbs x 20
120lbs x 20
120lbs x 15

Overhead Seated DB Extension
65 x 20
65 x 15
65 x 15

Misc

9 days left, single friggin digits

[Quelly]

Christmas Eve. Day 592

Merry Christmas everybody!

Nutrition

lol

Training

Upper Power Deload and calves deload, warm ups excluded

all sets speed work

Machine Press
200 x 5
250 x 4
250 x 4

DB Row
100 x 4
100 x 4
100 x 4

DB Seated Press
60's x 4
60's x 4
60's x 4

Lat Pulldown
137 x 5
137 x 5
137 x 5

Calves
180 x 10
180 x 10
180 x 10

Misc

prep starts Jan 1!!!

[Quelly]

December 27th Day 595

Deload is OVER! Thank god! Lifted some big weight today, and used my new xmas gifts, hooks! They worked great for lat pulldowns, not so much for db shrugs, almost lost a toe! lol.

Nutrition

1,174 22.4 195.8 49.2

Training

Chest and Back Hypertrophy, warm ups excluded

DB Chest Press
100's x 12
100's x 10
100's x 8

Barbell Rows, speed work, stop set when bar speed slows
275 x 8
275 x 7
275 x 7

Incline Bench Press
185 x 10
185 x 9
185 x 8

Lat Pulldown
200 x 10
200 x 9
200 x 8

Decline Bench Press
255 x 10
255 x 8
225 x 10

Face Pulls
150 x 10
170 x 10
200 x 10
200 x 10

DB Flys, High
35 x 10
40 x 10
40 x 10

DB Shrugs
100's x 25
100's x 20
100's x 16

Misc

4 days left

[Quelly]

Sunday December 28th Day 596

AWESOME leg workout today, I was all over the state today too. I drove down with my mother in law and wife to oakland to eat a belated xmas brunch with my step mom and dad, and then went to see an old middle school buddy of mine in oakland. Then I drove back to sac and met up with 3 old high school buddies of mine who I used to breakdance with and we all went to the gym, did a little breaking and then I hit up a leg workout, good times.
Bad stuff too though....got a ticket driving to oakland, and my buddy bruised his nose pretty bad in a fall during the breaking session. Yeah I need to call him and see if he broke it or not.
Oh and my calories yesterday were with 4 meals left, I hit my numbers by the end of the day

Nutrition

macros were not exactly right lol, I was eating subway sandwhiches on the road and taking shots of purple wraath and I ate out once, best I could do:

F101 C415 P202

Training

Legs, warm ups excluded

ATG Squats
315 x 3
335 x 3
355 x 3
365 x 3
370 x 3

Sumo Deadlifts
315 x 3
365 x 3
385 x 3
405 x 3
425 x 3

Leg Extensions
stack x 30 seconds TUT
stack DROP 5 plates less DROP 4 plates less x 30 seconds TUT

Leg Curls
stack x 30 seconds TUT
4 plates less than stack x 30 seconds TUT

didn't have time to get to calves but I'll be doing them tomorrow before my shoulders and arms session.

Misc

3 more days...

[Quelly]

Monday December 29th Day 597

Really solid arm and shoulder workout today, I also did calves today since I didn't do them yesterday. Macros are on point, and my mother in law isn't staying with us anymore so my food control is a little better. Also got a PR on overhead pressing which has been a long time coming, very happy with that

Nutrition

3,114 63.3 423.4 209.6 1 meal left

Training

Shoulders and Arms and Calves hypertrophy, warm ups excluded

Angled Calf Raise, explode into concentric
300 x 10
320 x 10
340 x 10

Seated Calf Raise, same
3 plates +25 x 10
4 plates x 10
4 plates +25 x 10

Donkey Calf Raise
190lbs x 35
190lbs x 25
190lbs x 25

DB Shoulder Press, seated
80's x 10
80's x 7
70's x 9

Right Arm front raise to lateral and back
20lbs x 10
20lbs x 9
20lbs x 7

Standing DB lateral Raises, changed my form up, feel it better and can't go as heavy
35's x 10
35's x 9
35's x 8

Overhead single arm cable rear delt pull
20lbs x 12
25lbs x 12
30lbs x 12

Cable Curl
156.66 x 10
156.66 x 9
156.66 x 8

Incline Double Arm Hammer Curl
30's x 12
30's x 10
25's x 10

V Bar Pushdowns
200lbs x 8
190lbs x 8
180lbs x 9

DB skullcrushers
30's x 12
35's x 10
30's x 10

Standing 1 arm overhead Cable extension
30lbs x 12
26.66lbs x 14
36.66lbs x 10

Misc

2 Days! its getting close!!

[Quelly]

Wednesday December 31st Day 599

It has been a long road. Two powerliftig meets, a bad back injury, a not so bad shoulder injury, countless prs, tens of pounds of muscle gained, tens of pounds of fat lost. Tens of thousands of calories eaten, tens of thousands of pounds of weight lifted. I've met new people, watched friends become pros, lost a friend, and gained new friends. Nearly 600 days of discipline have passed.
All good things come to an end, and every end is a new beginning. I have done what I planned. I've built the pro physique, now I just have to start chipping away and earn my place in the pro ranks.

Nutrition

it was new years eve, and the last day before I started my contest prep....definitely a "lol" for today

Training

Upper Power (had to be quick I had barely anytime today)

Bench Press
225 x 3
245 x 3
275 x 3
295 x 3

Barbell Row STRICT!
225 x 3
275 x 3
315 x 3
345 x 3

Incline Push Ups
36
25

Pull Ups
18
12

Misc

Contest prep starts tomorrow!!!