Quelly Powerbuilding til 09': Big, Lean & Powerlifting

[bull.dogz]

Wednesday January 14th Day 14

refeed and upper power=boomshakalaka bitches.

[Quelly]

yes...I will take it to NBA Jams in my log....I aint scurred

Thursday January 15th Day 15

Good day today, trained a bunch of clients at work, ate my food throughout the day, then hit up a HIIT session on my own, and also did some right shoulder and lat work, rc work, ab work and stretching. I brought the ipod and said fuck it and did my HIIT on the arc trainer today....and suprisingly....it wasn't nearly as hard as last time, go cardiovascular adaptation right? Not that it wasn't brutal...because it was....just didn't feel the need to check if I was coughing up blood like last time.

Nutrition

2,067 43.8 211.9 210.0 (one meal left, target 65/250/260)

Training

HIIT, Abs, Right Shoulder and Lat, RC work, stretching

HIIT on Cybex Arc Trainer
5 minute warm up resistance 15
15 intervals resistance 15/50

10 minute Cooldown on Treadmill
Speed 3.0

Cable Abs Machine
60lbs x 3 x 6

Right Arm Cable Lateral Raise
30 x 10
25 x 10

Right Arm Cable Front Raise
20 x 10
15 x 10

Right Arm Cable Lat Pushdown
60lbs x 10
60lbs x 10

Cable Cross Body External RC rotation
15lbs x 15
15lbs x 10

Cable Upward External RC rotation
15lbs x 12
15lbs x 11

Hanging Leg Raises
15
12
10

Streching 10-15 minutes

misc

last week weight stayed around 208 and then dipped twice into the 206 range....this week its been all 207...hopefully we'll see a drop into the 205-206 range by saturday.

[Quelly]

Friday January 16th Day 16

Did my weekly yoga with barb today, felt like I have improved a lot, doing cardio 2x/week now means I'm stretching 2x/week after my cardio, that, in addition to yoga, AND the massage this week meant I was at my best in class. That was a relief...sometimes I get frustrated in yoga being the only dude, having even the least flexible of the women in the class normally be more flexible than me...and not only am I the only dude, but a dude with a pretty inflexible posterior chain ever since my back injury....SO...even though yoga is supposed to be calming I find myself getting frustrated hearing what the instructor is asking us to do and saying to myself "are you fucking kidding me? put my elbow where?" So I normally have to really focus on letting go to relax during yoga...
BUT today was different, I was able to keep up and thus be pretty un-frustrated...I'm glad my flexibility is improving.
After that it was running around taking care of shit, training an in home client, meeting with an associate/friend and hitting my numbers.

Nutrition

2,606 63.4 248.4 260.3

Training

Yoga

misc

Weighing in tomorrow.

[bull.dogz]

I have no flexibility at all and I took yoga for 2 years. It was great!! The biggest part is relaxing, if your tense you can't get into some of those positions. Especially the twisting, we're so used walking around sucking in our guts (well, me anyways), you can't do that in yoga.

[Quelly]

I have no flexibility at all and I took yoga for 2 years. It was great!! The biggest part is relaxing, if your tense you can't get into some of those positions. Especially the twisting, we're so used walking around sucking in our guts (well, me anyways), you can't do that in yoga.

very true, breathing and relaxation are big things in yoga, and continually work at them.

Saturday January 17th Day 17

Well...technically, if you just look at last sat's weigh in vs today's, I've gained .2lbs lol....BUT here's what the daily weigh ins for the last two weeks look like:
Last week
Sun 209.2
Mon 208.2
Tue 208.2
Wed 206.4
Thu 208.2
Fri 208.2
Sat 206.6

This week
sun 208.4
mon 207.6
tue 207.4
wed 207
thu 207.8
fri 206.4
sat 206.8

So I'm just gonna let layne look at that and see what he thinks.
Workout was MONEY today.

Nutrition

1,367 16.2 179.0 125.8 (3 meals left, goal 60/375/240)

Training

Chest and Back Hypertrophy, warm ups excluded

Barbell Rows, strict
275 x 12
275 x 12
275 x 10 damn wanted 3 sets of 12

Incline Bench Press
195 x 8
195 x 7
195 x 7

Pull Ups, overhand, focus on lats
25lbs x 9
25lbs x 8
BW x 10

Decline DB press
100's x 14
100's x 10
100's x 10

1 arm bent over cable row, these rocked!
130 x 12
140 x 10
130 x 11

Flat Bench
225 x 11 might as well be a pr, I think my pr is 12 as first exercise lol
205 x 11
185 x 10

Cable Lat Pushdown
150 x 8 too heavy
120 x 10
120 x 9

Pec Deck
140 x 10
120 x 10
100 x 10

misc

chest and back are lit up!

[Quelly]

Sunday January 18th Day 18

Got down with my bad self today, kick ass leg day, lots of sweat, some heavy weight, and some prs. I was pleased. 10g less of carbs I can't even notice, and low intensity cardio was nice after legs, watched a little tv and burned some calories.

Nutrition

1,562 31.1 176.7 150.5 (2 meals left target 65/240/260)

Training

Legs and LIT Cardio warm ups excluded

Sumo Deadlifts, these felt very money
435 x 3
415 x 3
405 x 3

Pull Throughs
140 x 12
150 x 12
150 x 12
150 x 12

Bulgarian DB Split Squats, hundos are not far off for 5 reps...
90's x 5
90's x 5
90's x 5

1 legged Machine Leg Press
200 x 12
200 x 10
200 x 10

Angled Standing Calf Raise
360 x 10
360 x 10
360 x 8

Donkey Calf Raise Machine, constant tension
190 x 20
190 x 18
190 x 16
190 x 15

Angled Seated Calf Raise machine, this is killer for me
160 x 10
160 x 10

LIT
Treadmill: Incline 5.5 Speed 3.8 Time 20 minutes
Calories Burned 215 HR 130-135

misc

good times.

[Quelly]

Monday January 19th Day 19

Great arm and shoulders day today, OH and I woke up at 206.0 this morning, new low Hopefully we'll see a sub 205 weight by the end of the week, I think the 34 intervals I've got left this week should handle that lol.

Nutrition

2,022 36.4 202.4 224.9 (1 meal left: goal 65/240/260)

Training

Shoulders and Arms hypertrophy, warm ups excluded

Smith Shoulder Press
70/side x 6 pr?
60/side x 10 pr?
60/side x 8
55/side x 9

Right Arm seated Arnold press
50 x 15
50 x 15
50 x 15

Leaning 1 arm DB Lateral Raise
40 x 10
45 x 10
45 x 10

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

Decline Bench DB Skullcrushers
40's x 3 x 8

Rope Pushdowns
120 x 8
100 x 9
90 x 10

EZ Bar French Press, big stretch
30/side x 7
20/side x 11
10/side x 21 yowzers

Standing Alternating Hammer Curls, strict
60's x 8 PR
55's x 8
50's x 8

Cable Preacher Curl
100 x 11
100 x 8
70 x 15 SUPERSET Standing Cable Curl 60 x 6 lol

misc

arms were engorged, I loved it.

[Quelly]

Tuesday January 20th Day 20

Welp. 17 intervals is as hard as it sounds. The good news is I'm in A LOT better cardio shape, I honestly wasn't like totally dying until interval 11....and I did it on the arc with todd So that's cool.
Afterwards I went to a friend of mine's birthday party at this place called sky high sports, which is basically a huge indoor trampoline gym...so yeah...I made it about 5 minutes before I was sucking wind cuz I just did hiit lol...the good news was I got there late and everybody else was burnt out too.

Nutrition

2,530 62.5 235.2 257.5

Training

HIIT

Cybex Arc Trainer
5 minute warm up resistance 15
17 intervals resistance 15/50

10 minute cool down on treadmill
speed 2.5 for 5 mins, then 3.0 for the last 5 mins

misc

tired.

[Quelly]

Wednesday January 21st Day 21

Hit a low weight of 205.8 this morning, go hiit
Awesome workout today, hit a bunch of prs on my upper power day...seriously...wednesday is awesome, near offseason calories (well, feels like it, I'm not at all hungry on these days yet), and just hitting the upper body with heavy weights.
OH, tomorrow I'll be doing HIIT with WNBF pro Angela Compili who I believe will be a contender for the female bbing world's title in a few seasons....ya rly.
Also used "the stick", basically a plastic version of a foam roller that someone uses on you, had one of the trainers I work with get into my hammies and calves...needless to say I was phucked up, and I'll be doing calves tomorrow not today lol.

Nutrition

2,328 43.2 298.2 192.2 with 1 meal left target: 60/365/240

Training

Upper Power, warm ups excluded

Incline Bench Press...I think challenging berto to 245 was a bit premature lol, but prs nontheless
225 x 4
225 x 4
225 x 4
225 x 4

Barbell Rows, STRICT!
335 x 6
315 x 6
315 x 6

Seated Barbell Shoulder Press
175 x 4
175 x 3
175 x 3
155 x 6

DB Pullover
110 x 5
110 x 5
110 x 5

misc

gotta love prs on every exercise....2 plates on incline has been a LOOOOONG time coming for me, I remember people back 2 years ago asking me how the hell I could do 3 plates on flat but not 2 on incline, NEVER AGAIN!

[Quelly]

Thursday January 22nd Day 22

Still 205.8 this morning, after a refeed, which normally jumps my weight up, so that's good. Trained clients for a good part of the day, then met up with WNBF Pro Angela Compili to make sure she was doing her HIIT properly...and guess what....she was lol. I wasn't surprised, although she did tell me "don't throw up" and asked me if I was alright a couple times...so I think she got the right impression of how difficult hiit should be lol.
Although, HIIT was easier today than last time...sadly I need to up the resistance from 50 I'm actually overpowering the resistance on most of the sprints until like the last 2....sigh.
After that I did my calves, abs, rc work, right lat and right shoulder.

Nutrition

2,050 35.9 214.9 223.4 1 meal left goal 65/240/260

Training

HIIT, Abs, Right side assymetry, RC work, calves

HIIT on Arc Trainer
5 minute warm up resistance 15
17 intervals resistance 15/50

10 minute cool down on treadmill speed 3.0 first 5 minutes, 3.5 last 5 mins

Right Arm Cable Row, short rest time, excellent mmc
100 x 6
75 x 8
50 x 10
25 x 12

Right Arm Cable Lateral Raise
40 x 6
30 x 8
20 x 10
10 x 14

Right Arm Cable Forward Raise
40 x 6
30 x 8
20 x 10
10 x 12

Crossbody External RC Cable Rotation
10 x 15
10 x 12

Upward External RC Cable Rotation
10 x 12
10 x 12

Roman Chair Sit Ups
4 sets of 10

Seated Angled Calf Raise Machine
160 x 16
160 x 14
160 x 12
160 x 10
160 x 8

misc

in the fast lane on the road to striated butt cheeks my friends

[Quelly]

Saturday January 24th Day 24

Didn't update on friday because it was pretty boring, didn't even do yoga that day, had to get my oil changed and train a client in home, and barb had to work an early shift. SO, basically just hit my numbers OOOOH EXCITING!
Lol, anyways, I weighed in at 205.8 on friday, and this morning I weighed in at 205.4, so good stuff, down about 1.4lbs from last weigh in, and I've been in the 205's for 4 days now, so my weight is stabilized a bit more these days...finally burned off all that excess glycogen and related water from my bulking days of 525g of carbs lol.
Only pre and post workout meals have been eating so far today, kicked some bootay in the gym, todd was a busy man today with his daughters and could only spare an hour, so for the first 6 exercises we were BLAZING, rest times were short, supersetted the last two exercises and man were reps dropping off like flies lol.
Then I did a few more things after he left and slowed it down to a lazier pace
Also, met with our realtor this morning, and we put in a bid for the house we want...2009 is going to be an awesome year, new home, shows, meets, good shit I'm excited.

Nutrition

1,281 15.7 174.2 116.1 3 meals left, goal: 60/365/240

Training

Chest and Back Hypertrophy warm ups excluded

Incline DB Press
100's x 12 last rep was slooooooow HUGE PR
100's x 6 LOL, really short rest time and like I said, previous set's last rep was HARD
80's x 12, slow and deliberate

Double Arm Bent Over DB Lat Row
100's x 10
100's x 10
100's x 8

Hammer Grip Chins
BW x 15
BW x 12
BW x 8

Decline Bench Press
225 x 12
225 x 10
225 x 7 short rest times kickin my butt

Freemotion Cable Crossover SUPERSET Freemotion Cable Shrugs
22.5/side x 15//Stack x 15
25/side x 12//Stack x 12
25/side x 10//Stack x 10
25/side x 9//Stack x 9

at this point todd had to bounce, and I started mozying

1 arm Seated Cable Row
87.5lbs x 10
75lbs x 10

Clap Push Ups
x 12
x 8

misc

100's x 12, even with a fugly last rep is awesome, my best before that was x 9...110's here I come, and this time for more than 6 reps
Oh, and my shouler has been feeling a lot better, I think the cissus in blue gene is doing its thang.

[Quelly]

Sunday January 25th Day 25

Just got back from legs and my LISS. Good stuff today. I could tell right from the get warming up with overhead squats that I was gonna do some damage today....and damage I did.
Woke up at 205.0 on the dot this morning, I think I've found a good activity level and cardio level to lose consistently now, so that's cool. I'll be posting up my weekly pics later today to so stay tuned.

Nutrition

1,078 14.0 130.0 108.0 3 meals left, goal: 65/240/265

Training

Legs warm ups excluded, LISS

Meet Depth Squats (hip joint below knee, had todd as a side judge)
405 x 1 easy
405 x 2
405 x 2
cool thing was I atg'ed a few reps accidentally

Lying Hamstring Curls
250 x 16
250 x 13
250 x 12

Single Leg Leg Extensions
150 x 12
162.5 x 10
175 x 8

Angled Standing Calf Raise
340 x 16
340 x 12
340 x 10
340 x 9
340 x 8

Seated Angled Calf Raise
180 x 12
180 x 12
180 x 10
180 x 10
180 x 9

LISS
20 minutes on Matrix Elliptical
Resistance 9, HR 140-150

misc

405 x 2!!!!! Flippin stoked....when I got 415 with wraps in my last meet my raw 1rm was 405....I bet I'll be able to squat 430-440 in the meet

[Quelly]

Monday January 26th Day 26

Kicked some friggin ass today in the gym, strip sets, drop sets, super sets....I felt like an animal today. I'm really excited actually about doing another day of HIIT, at this point 10 won't be too brutal but I think it will really get some more fat burning going.

Nutrition

1,972 40.8 198.3 205.4 1 meal left, goal: 65/240/265

Training

Shoulders and Arms Hypertrophy, warm ups excluded

Smith Machine Shoulder Press, strip sets
75lbs/side x 4, 65lbs/side x 4, 55lbs/side x 5, 45lbs/side x 5
75lbs/side x 3, 65lbs/side x 3, 55lbs/side x 4, 45lbs/side x 5
75lbs/side x 2, 65lbs/side x 2, 55lbs/side x 3, 45lbs/side x 4

Right Arm Cable Front Raises SUPERSET Right Arm Cable Laterals
35lbs x 8//40lbs x 8
30lbs x 9//35lbs x 8
25lbs x 8//30lbs x 8

Seated DB Lateral Raises, strict
20's x 16
20's x 16
20's x 12 DROP 10's x 8

Alternating DB Curls, standing, strict
50's x 10
50's x 8
50's x 5 DROP 30's x 6

Rope Cable Hammer Curls
120 x 13
120 x 12
120 x 8 DROP 80 x 6

Seated Overhead DB Tricep Extension
100lbs x 10
100lbs x 8
100lbs x 7

EZ Bar SkullCrusher SUPERSET EZ Bar Closegrip Press, rule was double skulls reps with press reps...had to take a few rest pauses but I did it, BURN
25lbs/side x 15//25lbs/side x 30
25lbs/side x 10//25lbs/side x 20
25lbs/side x 8//25lbs/side x 16

V-Bar Pushdowns
100lbs x 13
90lbs x 13
80lbs x 13 DROP 60lbs x 6

misc

you can imagine the kind of pump I had....awesome.

[Quelly]

Tuesday January 27th Day 27

Did my HIIT today, we tried the stair stepper out, pretty rough on the quads and calves, and semi rough on the lungs...I was able to actually keep the pace at half the speed of the sprint, so I think it could have been harder lol.
But I still got a good session in for sure.
Todd nearly killed himself on the stair stepper today, couldnt decide whether it was funny or if I should have hit stop and helped the man...I'll let him go into it in his log though...lol.

Nutrition

2,567 64.2 237.5 262.6

Training

HIIT
Stair Stepper
5 minute warm ups on level 7
17 intervals, 45/15, level 10/20
calories burned 389

Cool Down
10 minutes treadmill speed 3.0

Stretching 10 mins

misc

27 more intervals left this week

[bull.dogz]

Tuesday January 27th Day 27

Did my HIIT today, we tried the stair stepper out, pretty rough on the quads and calves, and semi rough on the lungs...I was able to actually keep the pace at half the speed of the sprint, so I think it could have been harder lol.
But I still got a good session in for sure.
Todd nearly killed himself on the stair stepper today, couldnt decide whether it was funny or if I should have hit stop and helped the man...I'll let him go into it in his log though...lol.