Quelly Powerbuilding til 09': Big, Lean & Powerlifting

[Quelly]

Sunday February 8th Day 67

Absolutely slaughtered my legs today, great fucking workout. It was perfect. Oh and doing hyperextensions and focusing on hammies by actually trying to leg curl yourself up gives a MUCH better MMC than just titanics.
Oh and supersetting ATG squats with leg extensions is something everyone should try
Did my LISS on the stair stepper and decided to drop the volume a bit on calves since that's the part of my legs I need more of, and I'm focusing so much on my quads for cardio I have to be on my toes...and I don't want to lose my calves to separate my quads...they went bye bye in 07...not this time.
Oh and I was a bad boy....each one of those sets of squats was the most I could do....nothing left in the tank

Nutrition

1,062 18.0 131.0 94.0 (3 meals left, end day goal: 65/220/265)

Training

Wheels and cardio, warm ups excluded

ATG Squats SS Leg Extensions
315 x 10//180 x 12
315 x 8//180 x 10
315 x 6//180 x 8

Titanics SS Icarian Standing Leg Curl
1st set Right then Left: BW x 12//90 x 10
2nd set Left then Right: BW x 10//70 x 10

Hyperextension SS Lying Leg Curl
BW x 12//110 x 7 DROP 90 x 3
waaaay better MMC with a hyperextension that is hamstring focused...that's cool!

Angled Seated Calf Machine
200 x 15
220 x 13
240 x 11
260 x 9
280 x 8

20 minutes LISS on Stair Climber Level 45

misc

Oh I'll feel this tomorrow....and the next day....and the next lololol.

[Quelly]

Wednesday March 11th Day 70

Trained 3 clients today and wrote some programs and an assesment write up, light day at work. Oh, today was a refeed, I almost forgot lol...I was about to eat my breakfast and I realized it was wednesday and I was like "oops, I need 20g more of carbs" yeah....still not hungry on the diet lol. So that's cool.
Big UPPER day, hit the weights hard, and heavy it was fun. Did T-Bars for the first time in a while, took a set to get my feel for em again, also knocked out some shoulder press, weighted dips and weighted wide grip chins, DID WORK!

Nutrition

2,330 52.3 276.3 190.7 (1 meal left, end day goal: 60/330/240)

Training

Upper Power, Calves, warm ups excluded

Seated DB Shoulder Press
85's x 4 x 5

T-Bar Rows (35's)
6 plates x 6
6 plates x 3 x 8 (w/straps and got my feel)

Weighted Dips
+90lbs x 8I'm calling this a PR but last time I did this I weighed 210 not 195 lol
+90lbs x 7
+90lbs x 6

Weighted Wide Grip Chins
+45lbs x 8
+45lbs x 2 x 6

Seated Cable Calf Raise
140lbs x 15
150lbs x 13
160lbs x 10
170lbs x 9
180lbs x 8

misc

the burn from the tan turned out to be not so bad, kinda turning into just darker skin...so that's cool...might hit up the booth again tomorrow...but this time just for 6 minutes lol

[Quelly]

Thursday March 12th Day 71

Trained 6 clients today, and snuck a tanning session in between my two peak times. I did some laying on my side with my under-side arm up in the booth to avoid the streak, worked pretty well...and I did 2 less minutes and no burn this time...and luckily I haven't peeled from the first time even though it made me pink...sweet.
As far as HIIT tonight, I decided I'd done a lot of quad focused HIIT, but overall they haven't been as hard as they could...and I know that my quads are gonna lean out last, so I figured lets just do the hardest HIIIT possible and just get rid of all the fat that WANTS to go, so that I can start liberating some more on the quads...I got on the arc, upped the resistance to the most I've done before and then put up the incline to 4...that was new....and awesomely hard...I did the best I could to kill myself...but damn I'm in some good shape, I mean it was brutal...but I've had worse.

Nutrition

1,867 35.8 172.9 216.7 (1 meal left, end day goal: 65/205/265)

Training

HIIT, Right side work, Abs, RCs

HIIT
5 minute warm up incline 4 resistance 30
17 intervals 15sec/45sec resistance 65/30 incline 4
10 minute cooldown on treadmill speed 3.0

Roman Chair Sit Ups
16
15
12

Lateral Raise SS Front Raise and then Reversed it
20lbs x 20/20lbs x 15
20lbs x 16/20lbs x 12

Machine Lat Pulldowns, right arm
75lbs x 14
75lbs x 10
75lbs x 8

RC Work 4 sets internal 4 sets external
10-16 reps ea/set

misc

good workout today, tomorrow I'll do a HIIT session focused on getting a quad burn, probably the recumbant.

[Quelly]

Friday March 13th Day 72

Knocked out some HIIT after a nice yoga session, trained a few in home clients, and hit my numbers...simple day.
The HIIT was rocking, I made 10 intervals hard, jumped the speed on the stair climber up to 145, got a good quad burn and sweated a gallon. Good times.

Nutrition

2,378 61.2 204.8 257.8

Training

HIIT, yoga

HIIT on stair climber
5 minute warm up speed 45
10 intervals 15sec/45sec speed 145/45
10 minute cooldown on treadmill speed 3.0

1 hour yoga

misc

Back and Chest with berto tomorrow stay tuned!

[Quelly]

Saturday March 14th Day 73

Hit up an awesome workout with WNBF Pro Alberto Nunez, and Todd Beasely then had a posing session afterwards, it was good times. Todd is becoming a flippin animal! 3 plates on squats for reps, 2 plates on bench for reps, 4 plate deadlift, and now 100's on incline for 8! BEAST!
And Alberto, I tell you what, is in the process of building a pro physique that is going to be among the upper tiers of the WNBF....don't believe me...well...refer back to this post next time he gets on stage and read this: "I told you so"

Nutrition

working on 60/330/240

Training

Chest and Back hypertrophy, warm ups excluded

Incline Bench, the boys did Dumbells but I couldnt with my bruised hand
205 x 8
205 x 2 x 7

the boys inclining with dumbells

[youtube]wx0LF8ZKscs[/youtube]


Barbell Rows
berto rowin

me rowin

315 x 12
315 x 2 x 10

Flat Bench
235 x 8
225 x 8
225 x 10 (took off the glove that was protecting my hand and the wrap and just benched like normal, it hurt...but hey....gotta lift)

Bi Angular Lat Pulldown
175 x 12
187.5 x 10
200 x 10

Vertical Pec Deck SUPERSET Machine Chest Press
100 x 12//120 x 15
100 x 11//120 x 12
100 x 10//120 x 10

Face Pulls SUPERSET Deloaded Bent Over DB Row, strict, focus on mid back
70lbs x 20//100 x 12
80lbs x 14//100 x 10
80lbs x 10//100 x 10

misc

next week is Dr Joe's seminar gonna be SIIICK!!!!

OH and deadlifts tomorrow

[Quelly]

7 weeks out

[Quelly]

Sunday March 15th Day 74

Today was a leg day to be remembered ladies and gentlemen. The hams, the glutes, the quads, the calves, the cardio...get some.

Nutrition

1,016 19.4 117.4 93.6 (3 meals left, end day goal: 65/195/265)

Training

Lower + LISS

Sumo Deadlifts
1 plate x 8
2 plates x 5
3 plates x 3
365 x 2
405 x 1

455 x 3
425 x 3
405 x 3

FreeMotion Cable w/rope pullthroughs
90lbs x 15
100lbs x 15
110lbs x 15

Bulgarian DB Split Squats THESE WERE PHUCKIN BRUTAL, beads of sweat, HR over 190, no shit!
100's x 3 x 6/leg

Leg Extensions, slow negatives
225 x 12
225 x 2 x 10

Seated Angled Calf Raise Machine SUPERSET Standing Hamstring Curl
220 x 12//70 x 12
220 x 11//60 x 10
240 x 10//60 x 10
240 x 9
240 x 8

LISS
20 minutes on treadmill incline 5.0 speed 3.6 HR AVG 115-120

misc

lumbo pelvic hip complex is fried!

[Quelly]

Tuesday March 17th Day 76

Trained 6 clients today...it was a little surreal coming back to work after not working at the studio from thurs-mon...I was still in the headspace I was at during the memorial, so I was a little off with the clients...but I don't think any of them noticed...I think I'm just being overly self critical because I KNOW I'm off.
Anyway....knocked out 20 intervals of HIIT on the stair stepper...and believe it or not, not as bad as I thought...definitely gonna give it a go on the arc on thursday and see if I can pass out and throw up...hopefully not in that order

Nutrition

2,398 64.1 194.9 263.6

Training

HIIT!
5 minute warm up on stair climber level 45
20 intervals on the stair climber 15sec/45sec Level 145/45
10 minute cooldown on treadmill speed 3.0

misc

upper power tomorrow I'm excited

[Quelly]

Thursday March 19th Day 78

Trained 7 clients today, had some mid-day fun with the wife , and then hit up some HIIT. Went for it boy. And....I didn't die. Suprisingly, only the last 4 were really hard...I've had harder 17 interval sessions....guess its time to up the resistance next time I do the arc to 70.
Then I knocked out some abs, right shoulder and lat, and rc work.

Nutrition

1,915 42.2 164.2 219.5 (1 meal left, day-end target: 65/195/265)

Training

HIIT, Abs, Right side work, RC work

HIIT on the Cybex Arc Trainer
5 minute warm ups incline 4 resistance 35
20 intervals 15sec/45sec incline 4 resistance 35/65
10 minute cooldown on treadmill speed 3.0

Ab Crunch Machine
120lbs x 12
140lbs x 2 x 12

Hanging Leg Raises
BW x 3 x 8

Seated Right Arm Arnold Press
50 x 16
50 x 15
50 x 2 x 12

Right Arm FreeMotion Lat Adduction
40lbs x 15
50lbs x 15
60lbs x 12
70lbs x 8

RC Work
a good bit...you guys don't want to hear about this though...boring lol

misc

oh, berto informed me there are two types of cybex arc trainers on the market, he tried one and was easily doing resistance at 80-100...and its NOT the same as the one we have at our gym....so brett, adam...yeah that's why you guys are using such high resistance.

[Quelly]

Sunday March 22nd Day 81

So what started as a minor head cold yesterday became a full blown fever and felt like I'd gotten ran over by a truck by the time I went to bed last night....SOAKED the sheets in sweat, and felt tired this morning after a full 9 hours of sleep...BUT, I think it was a 48 hour bug because I'm feeling MUCH better today. Leg workout....didn't feel good going in, but I made lemonade.

Nutrition

2,408 64.5 194.3 263.3

Training

Legs, LISS warm ups excluded

Squats
325 x 7
315 x 7
315 x 6

Jeffersons
135 x 4 x 8

Dual Leg Titanics (I'd call these a hyperextension, but they really aren't its almost 100% hamstrings)
12
10
8

Seated Angled Calf Raise SUPERSET Leg Extensions
300 x 10//200 x 20
300 x 8//200 x 16
300 x 7//200 x 15
300 x 6
300 x 7

20 minutes LISS on treadmill speed 3.8 incline 5.5

Misc

I'll probably wake up feeling completely healthy, it'll be nice

[Quelly]

Monday March 23rd Day 82

Feeling even better today, I'd say I'm 95% healthy, only thing I noticed was just a little lethargy today, and I woke up after 9 hours of sleep tired...so yeah...definitely was fighting off something last night.
Nontheless workout was pretty bad ass today, did some supersetting after our main movement, and tried some benching with bands for the first time....both good ideas

Nutrition

1,935 44.9 171.7 210.7 (1 meal left, end day target: 65/195/265)

Training

Shoulder and Arms, warm ups excluded

Seated Military Press
155 x 7
135 x 10
talked to a friend of mine and todd's for 5 minutes...yes felt guilty
135 x 15 lol

Right Arm Arnold Press SUPERSET DB Lateral Raises
55 x 12//35's x 12
55 x 10//35's x 10
55 x 9//35's x 8

DB Forward Raises SUPERSET DB Upright Rows
40's x 8//40's x 12 x2
40's x 8//40's x 10

Close Grip Bench w/band SUPERSET Double Arm Neutral Grip DB Curl
155 + resistance band x 10//50's x 10
155 + resistance band x 10//50's x 9
155 + resistance band x 9//50's x 8

Tricep Pushdowns SUPERSET Cable Spider Curl
156.66 x 15//80 x 15
156.66 x 12//80 x 12
156.66 x 10//80 x 10

Seated French Press SUPERSET Cable Rope Spider Curl
60 x 10//80 x 10 x 2
60 x 9//80 x 8

Misc

awesome pump today, bicep and forearm veins are starting to look stupid, really liked the band on the close grip press, resistance kicks in right when the tris are the prime mover.

[Quelly]

Tuesday March 24th Day 83

Didnt feel sick today but for whatever reason I was draggin ass...really had to force myself to get my head in the game at work. I was grumpy a bit and tried to keep that in check, and I think I did an okay job lol. Went home for my lunch break and packed some boxes for the move and read some chapters in Khalil Gibran's "The Prophet". Excellent read, helped me get my bearings a bit. Second half of work was better. Driving home I was thinking of my Dad...it was a long day.
Did my HIIT today on 4 different machines, 2 different stair steppers, the recumbant bike and the seated bike. BRUTAL. No rest between each, I would finish an interval and get on the next machine immediately, timing in my head, and start the next sprint. I felt hypo on cardio today, like I was running through mud, and I was little light headed when I got home...one of the harder sessions of HIIT I've done. Not really sure what's up, but hey....Tomorrow is another day and I'm looking forward to it

Nutrition

1,942 45.3 172.4 211.6 (1 meal left, end day target: 65/195/265)

Training

HIIT

5 minute warm up on treadmill speed 4.0
5 intervals 15sec/45 seconds on Xentric stair stepper level 50/145
5 intervals 15sec/45 seconds on Recumbant Bike level 10/20
5 intervals 15sec/45 seconds on Stairmaster stair stepper level 10/20
5 intervals 15sec/45 seconds on Seated Bike level 10/20
10 minute cooldown on treadmill speed 3.0

Misc

Light day at work tomorrow, my favorite workout of the week, a refeed and another step towards being shredded. Focus.

[Quelly]

Wednesday March 25th Day 84

Well, I feel 100x better today, got a solid 9 hours of sleep, had a light day at work, and kicked some ass in the gym today. Had to fly it solo today because Todd took a much needed day off.
Did some major damage in there, enjoyed my refeed, and I've got 23 intervals to do tomorrow along with some accessory work, I'm excitited...23 intervals is going to make some fluff fly off...oh its gonna be brutal lol.

Nutrition

2,213 47.7 264.9 182.3 (1 meal left, end day target: 60/320/240)

Training

Upper Power + Calves, warm ups excluded

Bench Press
265 x 6
265 x 5
265 x 4

Barbell Rows
345 x 5
335 x 5
325 x 5

Seated DB Shoulder Press
85's x 2 x 4
80's x 6

TRI SET
Bi-angular Lat pulldown//Decline Bench//DB upright row
225 x 8//245 x 6//70's x 8
225 x 6//225 x 7//70's x 7
200 x 7//225 x 6//70's x 6

Seated Angled Calf Raise
200 x 20
220 x 15
240 x 12
260 x 10
280 x 8

Misc

felt like a machine in the gym today, no aches, no pains, no weakness, just WORK.

[Quelly]

Thursday March 26th Day 85

I did it, 23 intervals on the arc, it wasn't as crazily awful as I thought, it got very hard, the last 6 or so I just felt like I couldnt get big enough breaths of air into my lungs....but man, I recovered so fast after the last interval, I was good to go in a minute and a half....shit I should sign up for a 5k lol.

Nutrition

1,997 50.6 171.5 218.1 (1 meal left, end day target: 65/195/265)

Training

HIIT, Right side work, rc work, abs

HIIT on Arc
5 minute warm up resistance 30
23 intervals 15sec/45sec resistance 30/65
10 minute cooldown on treadmill speed 3.0

3 sets of incline twist sit ups
3 sets of reverse sit ups

3 sets of supersetted machine laterals and 10lbs dumbell punches to failure (right arm only)
3 sets of cable right arm lat pushdowns 70 x 8, 60 x 9, 50 x 10

8 sets of RC work, 4 internal, 4 external 10-15 reps ea/set

Misc

Out fat out!!! *Throws holy water on quads* The power of christ compels you, the power of christ compels you!

[bull.dogz]

Out fat out!!! *Throws holy water on quads* The power of christ compels you, the power of christ compels you!

**giggles** If only it were that easy.