Quelly Powerbuilding til 09': Big, Lean & Powerlifting

[Quelly]

Friday June 5th Day 156

Woke up and hit the gym with my wife, we did some shoulders and legs, and great news, I can do full ROM bw squats!! No pain, I was STOKED. After, headed over to my client/friend/doctor's home to train her and her 2 sons and get my weekly check up on my leg, she's amazed at how quickly I'm healing and if she hadn't see the MRI and hadn't seen me the day of and after the initial tear, and hadn't had the other surgeon examine and confirm the tear, she said she wouldn't believe that I actually tore it seeing me now.
I have been cleared to start VERY light resistance work, and non-aggressive stretching...Isn't that awesome!?

Nutrition

1,981 31.3 164.9 262.9

Training

Shoulders Hypertrophy, Legs, warm ups excluded

Seated DB Shoulder Press
75's x 8 (2 sets)
70's x 9

Standing DB Laterals (strict)
25's x 12 (3 sets)

Standing DB Upright Rows
45's x 12 (3 sets)

Rear Delt Deck
150lbs x 15
150lbs x 12 (2 sets)

Leg Extensions (each leg independent weight stack)
150lbs/side (whole stack) x 10
140lbs/side x 10
130lbs/side x 12
SUPERSET
Standing Single Leg Curls (weight=L/R)
BW/60lbs x 12 (3 sets)

Bodyweight Squats
3 sets of 12

Glute Kick Backs (I can do this w/o hammie recruitment )
Stack x 12 (3 sets)
SUPERSET
Standing Calf Raise
450 x 12 (3 sets)

Misc

We'll see a lot more BW squats ala Berto's prep in the coming weeks lol

[bull.dogz]

That's great news!!! Time to rock it!!!

[Quelly]

That's great news!!! Time to rock it!!!

<----rocking it

Monday June 8th Day 159

Trained 6 clients today at work, and got in my paper work for our health coverage, and discussed getting a new education and certification based pay scale set up...the new owners are very receptive and good people. I see good things in the future at work.
Also started the summer session, I'm taking Introduction to Fitness and Anatomy and Physiology for the next 5 weeks, then I'll be taking Anatomy and Physiology II and Introduction to Sports Management, its gonna be fast paced but fun!
My neck is doing a little better today, it was really tweaked yesterday, so I didn't do shrugs today and opted for upright rows which bother my neck less but still hit the traps indirectly.
Oh, and we're painting our bathroom Life is busy life is good
Also, I experimented with some free weight exercises I couldn't do with my injury a couple weeks ago...I can do bench supported 1 arm DB rows and barbell curls Had to be very strict with form, and had to be conservative on the rows but I could do em!

Nutrition

1,948 31.4 160.0 260.1

Training

Back and Bis Power, warm ups excluded

1 Arm Bench Supported DB Row (conservative on weight, 2 reps shy of failure or so)
120's x 5 (4 sets)

Barbell Curls
125 x 4
115 x 5
105 x 6 (2 sets)

Barbell Upright Rows
135 x 7 (4 sets)

Weighted Wide Grip Pull Ups
+25lbs x 7 (4 sets)

Paramount Variable Resistance Back Extension Machine
170 x 8 resistance at middle
175 x 8 beginning
180 x 8 end

HS Iso Row (underhand grip)
3 plates/side x 6 (4 sets)

Misc

legs and shoulders tomorrow...actually get to do some weighted work on my hammie

[Quelly]

Tuesday June 9th Day 160

Trained 6 clients today at work, the first bunch were all early the last was at 6. So in between I headed home, ate a meal, and got together my gym stuff, headed from work to the gym, met barb, and we had a great shoulders and legs workout. She's recovering from a chronic back injury and I'm working on getting her better knee, ankle and hip stability, and general PC endurance, and I'm recovering from hammie tear so we had a pretty cool and goofy looking workout (you'll see below), then we showered at the gym since our bathroom is being painted and headed home.

Nutrition

working on 35/165/265

Training

Shoulders Power and Legs, warm ups excluded

Seated DB Shoulder Press
85's x 4 (4 sets) haven't touched the 85's since offseason!!

Standing DB Lateral Raises
55's x 5 (4 sets)

Bench Supported Rear Delt Raises
55's x 5 too heavy, sloppy
45's x 6 (3 sets)

Kettlebell Swings SUPERSET Overhead Squats
12kg x 30secs//Bar x 30secs
12kg x 45secs//Bar x 45secs
12kg x 60secs//Bar x 60secs

Ice Skaters SUPERSET Uneven Squats Across Bosu (yeah I'm using a bosu, deal with it, I need to regain my propioception and neural facilitation in my injured leg lol)
30secs//BW x 30secs
45secs//BW x 45secs
60secs//BW x 60secs

Circuit:
A:Seated Independent Leg Extension
155lbs/side (stack +5lbs) x 8 (3 sets)
B:Seated Single Leg Hamstring Curls R/L (couldnt do standing single or lying single but the seated is the lightest, this is gonna be my hammie rehab machine )
60lbs x 10/165lbs x 10 (3 sets)
C:Standing Calf Raise
495 x 10 (3 sets)

Misc

off to write a paper on the economic effects of Obesity in America and take an anatomy quiz LIVING LIFE!

[Quelly]

Wednesday June 10th Day 161

Had some really productive meetings at work today that bode well for the future, as far as education and certification based raises, hiring a new trainer, and health care, made me nice and confident in the new owners. Also trained two clients today. Then I came home and barb had come home with walden farms chocolate sauce...man...I track it so its no big deal, I track it as .4g of carbs per serving...so I'm probably overestimating...but fuck man I use that shit on everything when I have it lol....put it on rice ***** today lol.
Cardio and abs today.

Nutrition

1,901 19.1 244.8 192.9 (1 meal left, end day target 30/290/240)

Training

Cardio and Abs

25 minutes on stair mill level 9
10 minutes on elliptical level 16
HR avg 145

3 sets of paramount ab machine
SUPERSET
3 sets of flutter kicks

Misc

anatomy and physiology book is open....now. Be reading it until I pass out. Gnite!

[Quelly]

Thursday June 11th Day 162

First day of the peaking plan is in effect! I'm back to tracking sodium and water folks!
Awesome chest and tris hypertrophy workout, all my numbers are up from last time how sick is that?

Nutrition

working on 30/125/265

Training

Chest and Tris Hypertrophy, warm ups excluded

Flat DB Press
95's x 12 (2 sets)
95's x 10

Close Grip Bench
185 x 9
185 x 8 (2 sets)

Incline Bench
155 x 12 (3 sets)

Seated Overhead DB Extension
90 x 12, 11, 10

Decline DB Press
95's x 8 (3 sets)

Rope Pushdowns SUPERSET DB Flys
100 x 14//40's x 14
90 x 14//40's x 12
80 x 14//40's x 12

Misc

showtime is a coming!

[Quelly]

Friday June 12th Day 163

Lil bit of lethargy on the low numbers, but tomorrow and sunday are gonna be the real challenge...gonna try HIIT again, I was thinking I can probably do the stair climber, not the stair mill...that way I can determine my own stride...but anyways, I've got 20 intervals both days which I'm totally deconditioned from, and the carbs will still be moderately low before the fun numbers starting on monday OH and posing class tomorrow, then HIIT after...I"m gonna be WIPED.
Was able to do barbell rows today! Started light but still hammie is getting really flexible comparatively, and feeling much more stable and strong, DB rows too!

Nutrition

1,763 27.7 123.8 263.7

Training

Back and Bis Hypertrophy, warm ups excluded

Barbell Rows SUPERSET Barbell Curls
225 x 12 (3 sets)//95lbs x 10 (3 sets)

1 Arm DB Row SUPERSET Seated Alternating DB Hammer Curls
110 x 10 (3 sets)//40's x 12 (3 sets)

Barbell Shrugs SUPERSET Chins
315 x 10 (grip )//BW x 12
315 x 15 (chalk)//BW x 10
315 x 15 (chalk)//BW x 8

Wide Grip Lat Pulldown SUPERSET Back Extension Machine
170 x 12//170 x 15 (tension at middle)
160 x 12//170 x 15 (tension at end)
150 x 12//170 x 15 (tension at beginning)

Misc

20 intervals AFTER 1 hour of posing tomorrow morning...all on only 34g of carbs lol!! FUN FUN

[Quelly]

Saturday June 13th Day 164

Woke up, had some rice *****, better n peanut butter and chicken, and did an hour long posing class that was some HARD work, but fun! And I'm in better condition, flat as hell and I've got some good quad separation. Also woke up at 185.6 today, flat, but still, the weight is moving! Then I knocked out HIIT, yes HIIT, on the stair climber, we're back in business ladies and gents!

Nutrition

working on 35/170/250

Training

Posing, HIIT

1 Hour HARD Posing

20 Intervals Tetrix Stair Climber 15sec/45sec speed 45/180
15 minute cooldown on treadmill incline 3 speed 3

Misc

same deal tomorrow minus the posing, that'll be EASY.

[Quelly]

Monday June 15th Day 166

High carb day of the peak week, have to say its weird eating this much, and not being hungry really lol. Makes me feel like I wasn't depleted enough lol. ANYWHO, had a great leg workout today...yeah you heard me! And I'm slowly moving up the weight on overhead squats, moved up the weight and moved onto snatches with the kbs from the swings, and ventured out into doing lunges, using the 16kg kettlebell, did them tactical style, to make sure I was using both legs evenly and maintaining form and propioception. And also, I was able to do the standing leg curl on the base setting of 10lbs...could not do that a week ago! Woot!

Nutrition

working on 40/320/225

Training

Legs and MISS

1/2 my MISS:
20 minutes on elliptical, HR 130ish

Overhead Squats
bar x 8
65 x 8
85 x 8 (2 sets)
95 x 8

16kg Kettlebell Snatches
15/arm (3 sets)

16kg Kettlebell Tactical Lunges (like video but walking forward)
[youtube]swzj5nzZ8OQ[/youtube]
3 sets 18 steps (9/leg)

Single Leg Standing Hamstring Curl L/R
10lbs/80lbs x 8 (3 sets)

Leg Extensions
200lbs (stack) x 12 (3 sets) BURN!!

Single Leg Glute Kicks
155lbs (stack) x 12 (3 sets)

Standing Donkey Calf Raises
280lbs x 12
300lbs x 12
320lbs x 12

Other 1/2 of my MISS
20 minutes on spin bike, lots of sweat, lots of quad burnage!

Misc

I'm looking big and full as I'm supposed to, and ripped up top, but my quad separation decreased today....don't know if that matters or not but it is what it is.

[Quelly]

1 week out NGA California!

[bull.dogz]

Looking good. Where is your show at?

[Quelly]

my show was in folsom, sorry I took so long to update! it was on the 20th, I placed 2nd in the light heavies and I won best poser!


Wednesday June 24th Day 175

Had a good long meeting at work today and talked about implementation of cardio programs, diet, periodization, and then some boring admin stuff, also trained 3 clients.
I got in touch with Layne and asked him if I could switch my MISS to HIIT now that I'm capable again, and he gave me the go ahead but only 8 intervals to start...I was a bit disappointed....but I know how to make 8 intervals do some work!
Did kettlebell HIIT today along with some abs and RC work. It was awesome!
Also wanted to update my current supplementation regimen...I've been scouring research for a while in deciding this attack plan and I think I've covered every angle as far as research backed, natural (as defined by the INBF list), and safe fat burning approaches...honestly this is the most supps I've ever taken at one time lol:

Supps:
upon waking
REDuction AM, (200mg caffeine among other things), Yohimbe HCL and Forslean (colleus forsksholli)
With first meal
1g HMB, 200mg 7-keto, 300mg ALA, Childrens chewable multivitamin, B-complex
Pre Workout
2.5g creatine, Blue Gene, 200mg caffeine, Yohimbe HCL, Purple WrAAth, 300mg ALA
Post Workout
Purple WrAAth, 1g HMB, 200mg 7-keto, 300mg ALA
Evening Meal
1g HMB, Forslean (20 min prior), 300mg ALA
Before Bed
REDuction PM
Between each meal
Purple WrAAth

Nutrition

1,945 20.4 246.1 195.3 (end day target 30/290/240 one meal remaining)

Training

HIIT, RC work, Abs

HIIT:
5 minute warm up on treadmill speed 4 incline 2.5
16kg Kettlebell:
8 intervals 45sec double arm swings/15sec single arm snatch (switch ea/interval)
15 minute cooldown on treadmill speed 3.8 incline 1.5

Band Pull aparts 2 sets

Ab Coaster SUPERSET Med Ball Sit Up and Throw Machine
40lbs x 20//9lb med ball x 20 (3 sets)

Misc

HIIT was awesome, non stop swings for 8 minutes is hard! mid back was SCREAMING!

[bull.dogz]

Congratulations!! Great job.

[Quelly]

Congratulations!! Great job.

thanks!

Friday June 26th Day 177

Everyday I wake up leaner than the day before, I swear to god. These post show refeeds seriously get the ball rolling for me, I've definitely found out how to diet, next time the plateaus will be much shorter lived
Got into some pull today and then some HIIT, it was glorious!

Nutrition

1,994 31.5 164.1 263.3

Training

Pull, warm ups excluded, HIIT

Rack Deads, from just above knee cap
475 x 3 (4 sets)

Barbell Rows
315 x 6 (4 sets)

Weighted Pull Ups
+35lbs x 8 (3 sets)

Barbell Upright Rows
135 x 7 (4 sets)

Barbell Curls (1 drop/rest pause set)
125 x 4 DROP 105 x 5 DROP 85 x 6 DROP 65lbs x 8 DROP 45lbs x 10

HIIT
10 minute warm up on treadmill speed 4.0 incline 2.0
8 intervals on stair climber 15sec/45sec speed 190/50
17 minute cooldown on treadmill speed 3.8 incline 1.0

Misc

5 plates on rack pulls next power pull

[Quelly]

Saturday June 27th Day 178

GRUELING posing class this morning, man it was brutal, hardest its been yet! Full hour nonstop, but man, I swear to god, everyday I'm getting leaner! Striated glutes from the side, and sartorius completely out! Got a lot of compliments, and I am quite confident, it was a big class, saw a lot of the guys....
LEGS afterwards, and I'm at that point where I can do anything, I just have to be cautious and go light and slowly build it up, so it was a high repper people...perfect because my left injured hammie needs rehab, and my right hammie which is overcompensating needs a deload...2 birds, one stone!

Nutrition

working on 30/290/240

Training

Posing, Legs, Warm Ups excluded

1 Hour HARD posing

Barbell SLDL
135 x 12 (4 sets)

Walking DB Lunges
55's x 30 steps(15/leg) 3 sets

Standing Single Leg Hamstring Curl
30lbs x 15 (2 sets)
30lbs x 12

Single Leg Cybex Leg Press
1 plate/side x 12 (4 sets)

Standing Calf Raise
495 x 8 (3 sets)

Misc

3 weeks out!!!