Quelly Powerbuilding til 09': Big, Lean & Powerlifting

[Quelly]

Thursday November 1st Day 171

Intro

Alrighty, back to nailing my macros, still dosing 6 caps a day of AX, 4 caps/day of x factor. Trained clients all day today, snuck in meals between clients. Hit the gym up late and had a fun upper deload workout

Nutrition

279.7 g 298.3 g 54.6 g 2775.0 Cal

Training

Upper Deload

Hang Clean to Push Press
135lbs x 10
135lbs x 8
135lbs x 8

Decline Bench Press
225lbs x 10
225lbs x 8
185lbs x 8

Cable Rows
180lbs x 12
180lbs x 10
180lbs x 8

Close Grip Dips
x 15
x 12
x 10

Close Grip Underhand Lat Pulldowns
150lbs x 15
150lbs x 12
150lbs x 10

DB Lateral Raises
20's x 12
20's x 12
20's x 10

Misc

got a really good pump in the gym today, dosed 2 caps x factor and 2 caps ax beforehand...dont know if that had anything to do with it.

[Quelly]

update

OK so Friday was an off day, I spent the whole day working and in the bay area, saturday I also took off, I was in palo alto watching the Stanford Washington game....stanford lost....*sigh*
And today I did my last deload workout, tomorrow will start the beginning of the 3000kcals and new workout schedule, I'll start it off monday with my HIIT jump rope stuff, and some calves and forearms and grip.

Sunday November 4th Day 174

Intro

Alrighty, weekend is coming to a close, still dosing 6/caps a day AX, just got my second bottle yesterday, this means I'll have 40 days on Activate Xtreme...SWEET!
4 caps/XF for 50 days. Last deload workout today, hit up a quick lower body workout, and eating is going good.

Nutrition

got about 1500kcals left to eat

Training

Lower Deload

Alternating Barbell Lunges
95lbs x 6/leg warm up
135lbs x 10/leg
135lbs x 10/leg
135lbs x 10/leg

Seated Leg Curls
70lbs x 5 warm up
110lbs x 15
130lbs x 12
130lbs x 10

Standing BW Sissy Squats
x 12
x 12
x 10

Calf Raises on Leg Press
6 plates/side x 20
6 plates/side x 15
6 plates/side x 12


Misc

DOMS kickin in...I know its the X Factor because I'm deloading and I'm sore...never happens.

[Quelly]

Monday November 5th Day 175

Intro

First day on 3000kcals baby! Not as awesome as I'd hoped...lol I dunno what the hell is going on...but I used to be known as the bottomless pit, the glutton, the vacuum etc....now I'm struggling to get down 2500+ cals...and next week I'm going to go to 3200-3500 depending on how much weight I gain if any lol.
Anyway, did my grip and cardio session today, tomorrow is some heavy benching I can't wait!

Nutrition

Pro 276g Cho 318g Fat 74g 3042kcals

Training

HIIT Cardio + Grip

Jump Rope Intervals
15 minutes

CoC Grippers
Trainer x 6 each hand
# 1 x 7 each hand
# 1 x 6 each hand
# 1 x 5 each hand
# 1 x 5 each hand

Misc

Wow DOMS is crazy...my glutes are the sorest I can remember them being...from a pittly 3 sets of 10 with 135 on a deload lunge workout...wow. I should be sore as hell when I actually start lifting lol.

[LiGymRatt]

squatting 405 and deadlifting 480

Hey nice shirt! where did you get it? lol...

great job on the numbers bud!

[Quelly]

Hey nice shirt! where did you get it? lol...

great job on the numbers bud!

nice shirt yourself, nice avy...blue exentuates your lat spread bro

thanks for stoppin by, and the numbers are only gonna get higher!

Tuesday November 6th Day 176

Intro

And were off! First heavy lifting day in the gym...went quite well And another day of downing 3000 clean cals...man am I tired of oats and tuna.
Anywho, kickin ass and taking names, looking forward to pushing this as far as I can weighed in on my highly inaccurate scale at a dry morning weight of 210....we'll use that as a baseline, I'll weigh in next monday dry in the morning and see what my weight is...if it hasnt moved or has gone down we're going to 3500 .

Nutrition

264.3 g 312.0 g 70.7 g 2932.8 Cal

Training

ME Bench + Assistance

Bench Press
135lbs x 8
155lbs x 5
185lbs x 3
225lbs x 1
275lbs x 1
305lbs x 1 equal to current best
285lbs x 2
285lbs x 2
275lbs x 2

Standing Military Press
155lbs x 6
145lbs x 6
135lbs x 6

Decline DB Tricep Extensions
40's x 7
40's x 6
40's x 6

Cable RCs
External Cross body
40lbs x 10
40lbs x 8
External Upward
30lbs x 10
30lbs x 8
Internal Cross body
40lbs x 15
Internal Upward
30lbs x 15

Misc

Ass is still sore from lunges lol....almost gone though....excellent strength today in the gym....lets hope it only gets better

[Quelly]

Wednesday November 7th Day 177

Intro

Holy mother of god today's workout was BRUTAL. Sore everywhere before I even started....got some PRs, but nearly puked and ended up taking really long rest times after my first 2 exercises....food was REALLY tough today too. I'm being the subject for a coworker's Exercise Science final, meaning that I have to get bloodwork done tomorrow at 10am, with a 12 hour fast....so I'm eating 1000kcals right now post workout to get in my 3000kcals before 10pm....had to bust out the lowfat ice cream just to get it all down....1000kcals of clean food is A LOT of food....and thats with a cup of ice cream.

Nutrition

266.3 g 295.0 g 79.5 g 2953.9 Cal

Training

ME Squat + Assistance, Medial and Front Delts and Calves Hypertrophy

A1 Squats
135lbs x 5
225lbs x 5
275lbs x 3

325lbs x 5
325lbs x 5
325lbs x 5
325lbs x 5
325lbs x 5

B1 Sumo RDLs
135lbs x 5

225lbs x 8
275lbs x 6
295lbs x 6

C1 Standing Calves...calves sore today, couldnt go heavier
Rack x 10
Rack x 9
Rack x 8

C2 Lateral Raises
45's x 10
45's x 9
45's x 8

D1 Adducters
190lbs x 10
170lbs x 12
150lbs x 15

D2 Abducters
190lbs x 10
170lbs x 12
150lbs x 15

D3 Alternating Front Raises
50's x 10
50's x 9
50's x 8

E1 Seated Calf Raises
4 plates x 15
4 plates + 10 x 14
4 plates + 25 x 12

E2 Leaning Unilateral Lateral Raises
37.5 x 12
37.5 x 10
37.5 x 8

Misc

need to get to bed...soon after this massive carb crash I should be good to go lol.

[Quelly]

Thursday November 8th Day 178

Intro

Ok, woke up this morning and headed over to Sacramento State University and had a mini vial of blood drawn, tomorrow I get to run the treadmill shirtless and find out my blood pressure while exercising, then on the 19th I go through the whole barage of exercise tests...should be a little interesting bit of info for the logs (that is unless my triglycerides or cholesterol are too high and I get DQed out of the testing for safety reasons...that wouldnt look good for AX or XF lol)
Great nutrition today, and an awesome workout...but again, felt like I was dying in there lol. I think I got a bit deconditioned during my deload and peak week for my meet...that plus the massive all over body soreness I'm experiencing makes these session intense. Man X Factor is kicking in hard this go around!

Nutrition

294.6 g 296.2 g 68.9 g 2951.3 Cal

Training

Back, Bis, Rear Delts Hypertrophy

Weighted Pull Ups
+25lbs x 11
+25lbs x 8
BW x 10

Barbell Rows
205lbs x 12
205lbs x 12
205lbs x 12

Barbell Curls
115lbs x 8
115lbs x 8 last rep a little loose
115lbs x 8 lol last rep full blown arnie curl

DB Rows
120lbs x 12
120lbs x 12
120lbs x 10

DB Shrugs (almost forgot to shrug today)
120's x 15
120's x 15
120's x 15

Bent Over Rear Delt Raises
45's x 10
45's x 10
45's x 10 last couple partial reps

EZ Bar Reverse Curl SUPERSET Cable Curls
80lbs x 10/80lbs x 10
75lbs x 10/70lbs x 10
70lbs x 10/60lbs x 10
HOLY MOTHER OF PUMP!!!

Misc

need to get my conditioning back, sometimes I think my lungs held back my muscles if you understand what I'm saying....well jump rope tomorrow

[ddawg91]

Hear you on the conditioning, I have been slacking myself. I found a new place at my gym to do sprints in the mornings. I was doing them on the basketball court which was not enough room so now I do them on the indoor tennis courts (3 wide).

I also do some sprinting on the pool as well with high knees. A friend of mine told me tha tthey have some flotaiton belts that suspend you in the water and said it goves a nice workout as well.

Workouts are looking awesome man!

[Quelly]

Hear you on the conditioning, I have been slacking myself. I found a new place at my gym to do sprints in the mornings. I was doing them on the basketball court which was not enough room so now I do them on the indoor tennis courts (3 wide).

I also do some sprinting on the pool as well with high knees. A friend of mine told me tha tthey have some flotaiton belts that suspend you in the water and said it goves a nice workout as well.

Workouts are looking awesome man!

yeah I'm a big fan of creative cardio too...after 5 months of doing 30 mins-1.5 hours on the elliptical EVERY DAY for contest prep I can't stand that thing for more than 20-30 mins a couple times a week tops...liking the jump rope...although today after the crazy VO2 max shit I did I figured that was plenty lol

Friday November 9th Day 179

Intro

Trained a few clients today, and went through a mock VO2 Max test with my coworker. Basically I had to keep going on the treadmill until I couldnt keep going...it was pretty damn hard. That was my cardio for today.
Spent the rest of the day in the bay area with some old friends, and eating food, 3000kcals is getting easier, and I actually am finding myself hungry Metabolism is reawakening, so thats good

Nutrition

272.3 g 293.9 g 97.9 g 3000.7 Cal

Training

Cardio

Treadmill
3 minutes Speed 2.0 Incline 1.0
3 minutes Speed 4.0 Incline 2.0
3 minutes Speed 6.0 Incline 3.0
3 minutes Speed 8.0 Incline 4.0 barely made it through this, felt like I was sprinting up hill lol

Misc

lots of DOMS in my adducters and hammies today....x factor + first time doing sumo rdls is pretty nasty.

[Quelly]

Saturday November 10th Day 180

Intro

Rainy nasty day today, spent it inside, watched a movie with my wife and hung out with my cats...went grocery shopping, read, ate food, screwed around here on the forums....and worked out.

Nutrition

276.8 g 308.2 g 71.5 g 2960.8 Cal

Training

Chest & Tris Hypertrophy: Decided to really keep my form strict on inclines today, since I was trying to keep pushing my strength up, it was a sobering experience...but a good one, apparently my "progressive strength gains" were nothing more than my form getting looser progressively lol.

Incline DB's
50's x 9
70's x 3

95's x 8.5
90's x 7 last rep took like 10 seconds lol
85's x 5.5
80's x 6

Weighted Dips
+25 x 12
+25 x 11
+25 x 10

DB Flys SUPERSET Push Ups
40's x 10/6 push ups lol
35's x 10/6 push ups
30's x 10/7 push ups

Decline EZ Bar Skull Crushers
30/side x 6 triceps dead after dips and push ups w/o a working chest lol
25/side x 8
25/side x 7

Tricep Pushdowns
80lbs x 10
80lbs x 9
70lbs x 12

that was it, 45 minutes and out o' there

Misc

looking forward to uppin my cals based on my mon morning weigh in

[ddawg91]

yeah I'm a big fan of creative cardio too...after 5 months of doing 30 mins-1.5 hours on the elliptical EVERY DAY for contest prep I can't stand that thing for more than 20-30 mins a couple times a week tops...liking the jump rope...although today after the crazy VO2 max shit I did I figured that was plenty lol

Friday November 9th Day 179

Intro

Trained a few clients today, and went through a mock VO2 Max test with my coworker. Basically I had to keep going on the treadmill until I couldnt keep going...it was pretty damn hard. That was my cardio for today.
Spent the rest of the day in the bay area with some old friends, and eating food, 3000kcals is getting easier, and I actually am finding myself hungry Metabolism is reawakening, so thats good

Nutrition

272.3 g 293.9 g 97.9 g 3000.7 Cal

Training

Cardio

Treadmill
3 minutes Speed 2.0 Incline 1.0
3 minutes Speed 4.0 Incline 2.0
3 minutes Speed 6.0 Incline 3.0
3 minutes Speed 8.0 Incline 4.0 barely made it through this, felt like I was sprinting up hill lol

Misc

lots of DOMS in my adducters and hammies today....x factor + first time doing sumo rdls is pretty nasty.

Never done a VO2 Max test but thought it would be interesting. Never tried X-Factor myself, the DOMS always turned me off.

[LiGymRatt]

are you two complaning about cardio???!!!!!

jk... cardio is mindless... it does suck though

[Quelly]

Never done a VO2 Max test but thought it would be interesting. Never tried X-Factor myself, the DOMS always turned me off.

I don't know if interesting is the right word for it lol....more like "OH MY GOD I'M GONNA DIE!" lol

and yeah the DOMS is pretty damn noticeable, but hey, its just increased inflammation, which leads to increased growth, more for your body to repair...so you get to eat more

[Quelly]

are you two complaning about cardio???!!!!!

jk... cardio is mindless... it does suck though

steady state cardio is definitely mindless...a treadmill VO2 Max test is anything but lol....get mindless after the first two levels and next thing you know your flying off the treadmill lol.....and boring cardio sucks, but I'm starting to like jump rope

[Quelly]

Sunday November 11th Day 181

Intro

Hung around the house, watched the last star fighter with my wife (old school 80's sci fi flick, awesome) read my book and went out to dinner with my uncle, aunt, cousins and mom. Big deli style sandwhich with some chips and dip and some desert, I adjusted my caloric intake accordingly.
Good workout today too.

Nutrition

202.2 g 179.6 g 56.0 g 1994.6 Cal + 1000-1500kcals of "out" food

Training

Heavy Pull

Hang Cleans
75lbs x 8
135lbs x 5
155lbs x 3

185lbs x 3
195lbs x 3
205lbs x 3
205lbs x 3

Barbell Row
185lbs x 5

265lbs x 6
265lbs x 6
265lbs x 5

Weighted Pull Ups
45lbs x 6
45lbs x 5
45lbs x 4

Strict Barbell Shrugs
315lbs x 6

405lbs x 8
405lbs x 8
405lbs x 8

Misc

pretty good DOMS in my chest right now...and I weigh in tomorrow