Quelly Powerbuilding til 09': Big, Lean & Powerlifting

[Quelly]

Contest Season 09, PRO CARD IN SIGHT!

I've had an offseason 599 days long. I've made every workout, and I've tracked my macros throughout. I've brought up weaknesses and improved my physique and now its time to make my own destiny.

I've hired Layne Norton to do my nutrition and cardio regimen, I am still backed by controlled labs and I have an excellent workout partner (toddbz). I have powerful allies and peace of mind, I am focused, I am disciplined and best of all I am excited and loving life

Starting Stats:
Weight 213
Approx Bodyfat 15%
Height 6 foot

Starting Macros
Su, Mo, Tu, Thu, Fri P:265/C:250/F:65
Sat, Wed (refeeds) P:240/C:375/F:60

Supplements
Purple Wraath and Green Bulge Throughout
Blue Gene and REDuction cycled on and off

Lifting Schedule
Sat: Chest, Back, Calves Hypertrophy
Sun: Legs alt weekly Hypertrophy/Power
Mon: Shoulders and Arms Hypertrophy
Tue: OFF
Wed: Upper Body, Calves Power
Thu: RC prehab, abs
Fri: OFF (I do yoga )

Cardio Schedule
Tuesdays and Thursdays
15 HIIT intervals, 45 seconds recovery, 15 second sprint

Bodybuilding Show Schedule
May 2nd: INBA 14th Annual Silver & Black Muscle Classic (PNBA Pro Qualifier)
June 20th: NGA Natural Mr./Ms. California Bodybuilding, Figure and Fitness Championships (NGA Pro Qualifier)
July 18th: INBF Capital City Natural Bodybuilding Championships (WNBF Pro Qualifier)

Powerlifting Meet Schedule
February 28th: APA Northwestern Regional "ALL RAW" Championships

starting pics will be up saturday at the official 17, 23, and 28 week out marks

LETS GET SHREDDED!

[Quelly]

Thursday January 1st 2009 Day 1

And we are off ladies and gents! I am focused, yet I am still living day to day life like a regular guy, enjoying it, stopping to smell the roses and not being obsessive...I just happen to be a regular guy that weighs his food to the gram and to an eighth of an ounce and tracks his macros every day, and never misses a workout....that all .
So today was good, we had our annual family basketball game this morning, so I woke up, ate breakfast and went and played 4 on 4 with my cousins, uncles and some close family friends, it was a lot of fun....and let me just say...I have a much better chance of being a Pro Bodybuilder than I do a pro Basketball player lol.
I then trained a few clients at one of the studios I work at and then I came home, ate again and hit the gym with my mom and my wife. We then all went out to eat at outback....well....I had herbal tea, they ate. lol. I had turkey and brown rice post workout...so I was done eating at that time.
The gym was BRUTAL lol, 15 intervals is no ****ing joke...i have a feeling I'll be begging layne to drop off some food as opposed to giving me more intervals during this prep. But....I'll have a striated culo no doubt!

Nutrition

Cals/Fat/Carbs/Protein
2,570 61.7 246.9 256.7

Training

HIIT, Abs, RC Prehab, Stretching

Stationary Bike
5 minute warm up and cool down
15 45/15sec intervals on the bike
Highest HR:171
Calories burned:245

Cable Crunch Machine
40lbs x 12
40lbs x 10
40lbs x 8

RC Circuit
2 sets of 3 exercises, 15 reps each

Hanging Leg Raises
12
10
8

Stretching
10 minutes

Misc

I was phucked up after hiit lol....

[Quelly]

Friday January 2nd Day 2

Pretty laid back day today, did yoga with the wife, watched some youtube lectures from ted.com (if you're a dork and a science geek check it out), and ate mah food. That's about it. Can't wait for tomorrow, nick and alberto (WNBF pro) are coming to train with me and my workout partner todd, we'll throw some training pics and my 17, 23, and 28 weeks out pics up.

Nutrition

2,594 63.8 249.0 256.5

Training

1.5 hours yoga

misc

tomorrow is gonna be epic

[Quelly]

17, 23, 28 weeks out pics

[Quelly]

Saturday January 3rd Day 3

Nick, and Alberto came up from the bay area to train with me and todd today, it was great, hit multiple prs and had a good time talking shop and chilling, also refeeding today, I'll update my macros when I finish eating.

Nutrition

2,970 60.1 373.8 236.7

Training

Chest and Back Hypertrophy warm ups excluded

Flat DB Press
100's x 16
100's x 12
100's x 11
nick on the cgb


Barbell Row
275 x 12
275 x 11
275 x 10
todd rowin away!


Incline Bench
205 x 9
195 x 10
185 x 9
berto inclinin

me inclinin

todd inclinin


Lat pulldown
212.5 x 10
212.5 x 9
212.5 x 8

DB Flys
45's x 14
45's x 12
45's x 11
SUPERSET
DB Shrugs
100's x 25
100's x 20
100's x 17

misc

great workout, good times.

[Quelly]

Sunday January 4th Day 4

Worked out this morning with Todd and my wife and had a really good leg workout, looking forward to a relaxed sunday, just gotta get back to some of my clients, but besides that I'm chilling.

Nutrition

2 meals in, goal: 65 250 260, will update with actual macros when done eating

Training

Legs, warm ups excluded

Squat
345 x 5
345 x 5
345 x 5

GHR
BW x 5 form was not so hot, ass sticking in the air, hammies not straight at bottom
BW x 2 +3 assisted...WOW good form is harder lol
BW x 1 +4 assisted

Leg Extension
stack x 20
stack x 15
stack x 12

Standing Hamstring Curl
96.6 x 12 form began to fall apart at end
80 x 10
70 x 10

Standing Calf Raise
340 x 12
360 x 10
360 x 8

Donkey Calf Raise
190 x 25
190 x 23
190 x 20

Seated Calf Raise, these were harder, we normally do them second not third...
3plate +25 x 12
3plate +25 x 10
3plate +25 x 10

misc

pretty good workout, squats didn't have the speed I wanted them too, lower back is a little tight, but it was aight.

[Quelly]

Wednesday January 6th Day 6

So...HIIT on the Arc Trainer, for those of you who aren't familiar, its pretty much a wider stance elliptical with more of horizontal and less vertical movement...I figured, hey....the bike was ridiculously brutal doing 15 intervals on, legs were white hot, dripping sweat, couldn't breathe...that was at interval 12, pretty much willed myself to finish.
On the Arc Trainer...legs also got white hot around 12....but I couldn't breathe around interval 8.
For the record 10 intervals used to kill me....and I haven't done interval cardio in a few months. So yeah...15 intervals is brutal no matter what you do, but I'll take insane leg pain over feeling like I was passing out and checking to see if there was blood in my phlegm any day (no exaggeration, ask todd).
BUT felt awesome afterwards having done that kinda work. LEAN AND MEAN BABY (and tired as phuck lol)

Nutrition

2,589 62.8 245.5 260.2

Training

HIIT, stretching

HIIT on the Cybex Arc Trainer
5 minute warm up
Resistance 15

15 intervals
Resistance 15/50, last 2 intervals todd told me to drop resistance because I was slowing down...I didn't even know, so last two were 15/40

10 minute cool down on treadmill
first 3 minutes speed 2, next 3 minutes speed 2.5, last 4 minutes speed 3

15 minutes stretching

misc

I can already feel my reptile brain protecting today's trauma and repressing the memory of HIIT, and I now I am focusing on tomorrow's upper power and refeed....why did I log today, I don't remember working out....

[Quelly]

oops yesterday should say tuesday...

Wednesday January 7th Day 7

Had a great upper power workout today, hit some prs, and enjoyed my refeed, so far everything is going really smoothly. Gonna take bench out of the rotation a bit after this last pr and work some incline bench and flat dumbells for a while and then come back and work on some doubles with bench.

Nutrition

2,958 58.0 370.5 238.6

Training

Upper Power, Calves warm ups excluded

Bench Press
300 x 3 w/spot pressed towards my face a bit on 3 and lost it
300 x 3 THERE WE GO!!!! PR
275 x 5

Lat Pulldown, this thing is insanely heavy, so the #'s don't mean much....
200 (stack) x 3 x 5

DB Seated Press
85 x 3 x 5

Cable Row
250 x 3 x 5

R Arm Lateral Raise to Front Raise and back
25 x 5 x 6

Seated Cable Calf Raise
140 x 20
130 x 20
120 x 20
110 x 20
100 x 20 ON FIRE!!!!

misc

I am fricking stocked about hitting that 300 for a triple next is 3 plates for a double!

[Quelly]

Thursday January 8th Day 8

HIIT abs and RC work today folks. Did my HIIT on the recumbant bike, and it was just as hard if not harder than the standard bike, INSANE leg burnage...and I got my HR a beat higher than I did on the seated bike. My HR stayed around 150 for the first 5 minutes of my cool down walking on the treadmill at 2.5 lol....after the entire 10 minute cool down walk my HR was 130 lol....Good times.

Nutrition

2,575 61.6 248.8 256.4

Training

HIIT, Abs, RC work

HIIT
Recumbant Bike
5 minute warm up resistance 10
15 intervals 45/15 resistance 10/20
Max HR 172

10 minute cooldown on treadmill speed 2.5

Seated Cable Crunch
50 x 8
50 x 8
50 x 8

Standing FreeMotion Cable Twist
25 x 8
25 x 8
25 x 8

Cable Crossbody External RC rotation
20 x 15
20 x 12

Cable Upward External RC rotation
20 x 12
20 x 10

misc

quads...were BURNING. Ass....BURNING...if all that noise about hiit causing localized increase in mitochondrial density is true...then my ass and quads are gonna be shredded this go around....like tomorrow when I wake up lol

[Quelly]

Friday January 9th Day 9

About to be the end of my first full week of dieting tomorrow, I think my official weigh in will be 207ish. Did yoga with the wife this morning and I'll be hanging out with some friends later today and doing some driving around so I made all my meals; almonds, sweet potatoe, honey and greek yogurt, turkey and chicken and an organic poptart this morning

Nutrition

2,503 61.1 249.3 258.0

Training

Yoga

misc

looking forward to weighing in tomorrow

[Quelly]

Saturday January 10th Day 10

Weighed in at 206.6
Really awesome workout today, I was very impressed with todd's form on back exercises....from the get he's understood how to utilize the lats, unlike the average gym rat who has no lat development even after a year or so of lifting and only develops the mid and upper back very well, and maybe the lower back if they deadlift, todd has the lats of a vet, and its because he understands their function and how to use them. So many guys think a wide grip chin and lat pulldowns are the best way to hit lats but they don't use them at all...most guys eventually just "feel it out" or they read something and realize that the lats extend the arm at the shoulder in the saggital plane. ie do this:

then they learn how to incorporate that movement into the back exercises, and not only row, but also pull in a downward arc to utilize the lats....I didn't really get this until early last year, and my back has COMPLETELY transormed.

Nutrition

1,195 8.5 179.7 104.5 3 meals left, end day goals 60/375/240

Training

Chest and Back Hypertrophy warm ups excluded

DB Rows, stacked, rack supported, strict
125 x 12
125 x 11
125 x 10

Incline Bench
205 x 9
205 x 7
185 x 8

Underhand Grip Pull ups, scapula stay retracted pull in downard arc towards upper abs, KILLED LATS
BW x 12
BW x 9
BW x 8

Dips, wide grip, scapula stay retracted, 2 second eccentric, pause at bottom, explode up, squeeze at top, KILLED CHEST
BW x 12
BW x 10
BW x 8

Standing FreeMotion Cable Rows, smoked the upper back
40/side x 16
45/side x 14
50/side x 14

Clap Push ups, excellent for teaching to use maximal force even when load is sub maximal (see attached article at the end of this post)
BW x 15
BW x 12
BW x 10

DB Shrugs SUPERSET DB Flys (deep stretch)
100's x 30//40's x 16
100's x 20//40's x 12
100's x 16//40's x 10

misc

http://www.elitefts.com/documents/force_development.htm give that a read, good stuff, I think bodybuilders have a lot to learn from powerlifters....imo....a bodybuilder would benefit by seeing himself as a powerlifter who is trying to increase not his 1rm, but his 8-12rm, while paying attention to aesthetics, symmetry, and proportions.

[Quelly]

Sunday January 11th Day 11

Got after it today with some power legs...box squats, titanics, bulgarian db squats, and then some leg extensions and calves to make sure everyone knew I was a bodybuilder still lol. KILLED the hamstrings, I forgot how much I loved box squats. Got PRs like all over the place today

Nutrition

so far: 1,115 18.4 157.0 80.5
Goal: 65/250/260

Training

Legs Power, warm ups excluded

Box Squats (hip joint 2 inches below knee cap)
275 x 5
295 x 5
315 x 5
315 x 5

Titanics
+35lbs x 5
+35lbs x 6
+35lbs x 6

Bulgarian DB Squats (first time doing these, AUTOMATIC PR WOOO!)
80's x 5
80's x 5
80's x 5

Leg Extensions (spent 5 minutes gathering up all the 2.5lbs add on plates in the gym lol)
357.5 (stack +45lbs, 18 2.5lb plates lol) x 10
357.5 x 8
357.5 x 7

Angled Standing Calf Raise, controlled, full stretch
340 x 12
340 x 10
340 x 8

Seated Calf Raise
4 plates + 25 x 10
4 plates + 25 x 8
4 plates + 25 x 6

Seated Angled Calf Raise Machine SUPERSET Donkey Calf Raise Machine
45 secs TUT//16 secs TUT
Donkey Calf Raise Machine SUPERSET Seated Angled Calf Raise Machine
45 secs TUT//15 secs TUT
TOASTY!!!

misc

Great workout, very happy with the box squats haven't done those in over a year and I think I was doing 275.

[Quelly]

Monday January 12th Day 12

Another day of brown rice, lowfat spinach pizzas, turkey breasts, chicken thighs, cheese, lil diet soda, organic poptarts, sunflower seed butter, and sweet potato.
Took a look at my front relaxed at the gym with todd today, and by shrugging my shoulders slightly and also externally rotating the humerus the shoulders look MUCH more capped and the assymetries are reduced.
Workout was sick, crazy bicep pump, and PR on machine presses. Good times.

Nutrition

2,075 48.7 212.3 197.8 with one meal left

Training

Shoulders and Arms Hypertrophy, warm ups excluded

Machine Shoulder Press
215 (stack +15) x 12
215 x 10
215 x 10

R Arm Arnold Press
60 x 12 pr?
60 x 9
60 x 8

Standing Lateral Raise
40's x 10
40's x 9
40's x 8

1 arm bent over rear delt fly
50 x 10
45 x 10
40 x 10

EZ bar Curl
45/side x 7
40/side x 8
35/side x 8

Alternating DB Curl
35's x 10
30's x 11
25's x 12

DB Floor Press
100's x 10
100's x 10
100's x 8

Dips, focus on tris
bw x 20
bw x 18
bw x 15

Seated EZ Bar French Press
25/side x 10
25/side x 10
25/side x 10

misc

bicep veins were out to play today, can't wait til they are out w/o a pump

[Quelly]

Tuesday January 13th Day 13

Feeling great on the diet, but, today I finally started to notice a sign of low carb dieting (hey 250 is low for me), I was showing a client how to do reverse hypers and when I got up I got really light headed and faint, we laughed about it, but I noticed that if I stand up to fast I get light headed all of a sudden...its pretty funny.
HIIT was brutal today, I can tell as I get in better cardio shape I'm going to need to use a different machine, but it sure as hell destroys the legs, todd said, and I quote "I've never had that crazy of a quad pump in my life, if that doesn't get veins in your legs nothing will"...this from a guy who has raced with lance armstrong....so that's the upside, BUT, only got my HR up to 170....that's like the low end of where I need to get it for HIIT, so I'll probably be going back to the arc...*scared*.

Nutrition

2,571 60.3 249.6 259.3

Training

HIIT, stretching

Recumbant Bike
5 minute warm ups resistance 10
15 intervals resistance 10/20
Max HR 170

Treadmill
10 minute cool down, 4 minutes 1.5 (couldnt walk w/o rails lol), 6 minutes 2.5, HR got down to 122, recovery is improving.

stretching

misc

refeed and upper power tomorrow, starting with incline bench, I'll be putting up 215 for 5 and slowly building up for the next few weeks

[Quelly]

Wednesday January 14th Day 14

Got a massage this morning, worked on the glutes, hammies, calves and lower back, really loosened things up which I've needed after box squats, titanics and hiit. She REALLY got into the fiber so it was good that I had upper body today, and I also left calves out.
Hit some awesome prs today, refeed and upper power=boomshakalaka bitches.

Nutrition

2,381 51.6 291.3 187.4 (one meal left, target 60/375/240)

Training

Upper Power, left out calves due to massage, warm ups excluded

Incline Bench Press
215 x 5
215 x 5
215 x 5

DB Row
145 x 6
145 x 5
145 x 5

DB Shoulder Press
90's x 3
90's x 3slooooow third rep
80's x 5

Lat Pulldowns
Stack x 6
Stack x 6
Stack x 5

Weighted Dips
90lbs x 5
90lbs x 5
90lbs x 5

DB Pullovers
90lbs x 6
90lbs x 6
90lbs x 6

misc

great workout, I can see making some big improvements with these exercsises