Quelly Powerbuilding til 09': Big, Lean & Powerlifting

[LiGymRatt]

NIce! Love Jump rope, def is a challange

[LiGymRatt]

When do you do deads?

[Quelly]

When do you do deads?

every other week on sundays, the workout above is normally my dead workout, but I've decided more is less with them....if I pull weekly I never get prs...Ive found I only get prs at meets, because low and behold, I take a week off from deads before meets...so I'm gonna see how bi weekly deadlifting goes

[Quelly]

Monday November 12th Day 182

Intro

Trained 4 clients today, watched some season 2 heroes on netflix, and hit up the jump rope and the captains of crush. Also spent some quality time with my wife...lets just say its slight, but my libido is up a bit
Also hit the scale up this morning, but I think I was holding a little water from the salt laden food I ate last night...and I was up 1 pound...so hard to tell if I actually gained or not....to play it safe I'm eating 3250kcals today, and I'm reweighing tomorrow morning dry to get a second opinion from my scale.
Upped the fat dropped the carbs a tad today due to it just being cardio and grip.

Nutrition

223.9 g 292.8 g 140.0 g 3263.7 Cal

Training

Cardio + Grip

15 minutes jump rope intervals, these intervals are getting longer and much less retarding looking

CoC Grippers
# 1 x 12 each hand, but left a little weaker, partial close on last 1-2
# 1 x 8 each hand, but left a little weaker, partial close on last 1-2
# 1 x 6 each hand, but left a little weaker, partial close on last 1-2

Misc

I like 3250kcals

[Quelly]

Tuesday November 13th Day 183

Intro

Trained all friggin day today, had to cover for another trainer who was taking finals and studying and what not. Had just enough time to eat between clients and just got back from the gym.
Eating is going good, training was eh...I want to be stronger lol...Confirmed my morning weight at 210 this morning, so I'm going to keep the cals at 3250, and see what happens.

Nutrition

250.2 g 355.6 g 94.8 g 3256.4 Cal

Training

ME Bench

Bench Press
135 x 10
185 x 3
225 x 1
290 x 2 itty bitty spot on second rep, may not have needed it
285 x 2
285 x 2
..ah well, I wanted 290 x 3 x 3

Close Grip Bench Press
225 x 6
225 x 5
205 x 7

Decline DB Extensions
40's x 8
40's x 7
40's x 6

RC Work
External Crossbody Cable
40lbs x 12
40lbs x 10
External Upward Cable
25lbs x 12
25lbs x 10
Internal Crossbody Cable
50lbs x 12
Internal Upward Cable
30lbs x 15

Misc

I think I'm expecting a little much trying to get an extra rep and 5lbs more for three sets even on this supp stack

[LiGymRatt]

every other week on sundays, the workout above is normally my dead workout, but I've decided more is less with them....if I pull weekly I never get prs...Ive found I only get prs at meets, because low and behold, I take a week off from deads before meets...so I'm gonna see how bi weekly deadlifting goes

VERY nice... thats great that you can really see what works for you..
you going to the arnold this year? i know rich is.. we should all train.

[Quelly]

VERY nice... thats great that you can really see what works for you..
you going to the arnold this year? i know rich is.. we should all train.

I was actually thinking about it...if money is right around that time next year I will definitely! Rich is lucky, doesnt he live in Columbus OH?

[Quelly]

Wednesday November 14th Day 184

Intro

Trained 4 clients today, finished my book, started a new one. And smashed my knee excruciatingly hard on our coffee table to the point where bending it hurts....sigh...and yes today was supposed to be leg day....lol...needless today I switched tomorrow's workout with today's.

Nutrition

279.5 g 362.8 g 82.9 g 3272.2 Cal

Training

Back, Bis, Traps, Rear Delts Hypertrophy

Weighted Pull Ups
35lbs x 10
35lbs x 9
35lbs x 8

Barbell Curls no cheating!
125lbs x 6
115lbs x 6
115lbs x 6 spot on last

DB Rows (crossed a 10lber over the 120)
130 x 12
130 x 11
130 x 10

Rear Delt Flys
42.5's x 12
42.5's x 11
42.5's x 10

Incline DB Curls
40's x 10
40's x 8
35's x 8

Barbell Upright Rows (focused on my traps and rear delts)
95lbs x 12
95lbs x 10
95lbs x 9

Lat Pulldowns SUPERSET Cable Rows
180lbs x 10/210lbs x 10
180lbs x 6/180lbs x 8
150lbs x 8/150lbs x 8

Face Pulls
100lbs x 15
100lbs x 13
100lbs x 12

Misc

I had a really good workout today, and eating is getting easier....although thats because I'm throwing in a little bit of junk food everyday so I can get the cals down, counting the cals and macros of course.

[Quelly]

Thursday November 15th Day 185

Intro

Only trained 2 clients today, slept in late and just focused on letting my knee heal and eating, and my knee is almost 100%, I was able to do legs today, but sadly I couldnt do any real squatting pissed me off cuz I was supposed to do 335 x 6 x 4 ah well.

Nutrition

293.0 g 323.9 g 85.3 g 3209.4 Cal

Training

Legs, Medial and Front Delts

Squats
Bar x 3
135lbs x 3 back squat
135lbs x 3 front squat
185lbs x 3 back squat
185lbs x 3 front squat
stupid knee...

Partial ROM Leg Extensions
170lbs x 15
190lbs x 15
210lbs x 15

Partial ROM Leg Press Feet High and Close
115/side x 12
295/side x 12
340/side x 12

Lying Leg Extensions SUPERSET Lateral Raise
130lbs x 12/45lbs x 12 ROM not so hot on last 1-2
150lbs x 10/45lbs x 11 ROM not so hot on last 1-2
150lbs x 8/45lbs x 10 ROM not so hot on last 1-2

Seated Calf Raise SUPERSET Alternating Front Raises
4plates + 25 x 15/45lbs x 12
4plates + 25 x 15/45lbs x 11
4plates + 25 x 14/45lbs x 10

Adducter/Abdcuter/Leaning Laterals
190lbs x 12/190lbs x 12/40lbs x 12 ROM not so hot on last 1-2
170lbs x 12/170lbs x 12/40lbs x 11 ROM not so hot on last 1-2
170lbs x 12/170lbs x 12/40lbs x 10 ROM not so hot on last 1-2

pretty tiring workout even without squats...not necessarily a bad thing I had to skip em, just means I'll be deadlifting better on sunday

Misc

looking forward to tomorrow's off day, hopefully with the off day, solid eating and ice my knee will be back in order by next week.

[LiGymRatt]

I was actually thinking about it...if money is right around that time next year I will definitely! Rich is lucky, doesnt he live in Columbus OH?

Yeah that lucky dog... did you go last year? it was sick. so many people.. our people! lol... lots of samples of things and of course the show was NUTTS!

[Quelly]

Yeah that lucky dog... did you go last year? it was sick. so many people.. our people! lol... lots of samples of things and of course the show was NUTTS!

I've never been to any pro shows or expos man, just a bunch of amateur shows, definitely going to try to make it to the AC

Friday November 16th Day 186

Intro

Just did my jump rope cardio today and ate. Getting much better at jump rope, both in coordination and conditioning.

Nutrition

262.2 g 351.4 g 102.5 g 3216.2 Cal

Training

15 mins Jump rope intervals

Misc

looking forward to weighing in on monday, see where my weight is at, should be a little over 210, if not, cals go up!

[Quelly]

Saturday November 17th Day 187

Intro

Went to see American Gangster with my mom today, and then went over to my uncles where we had an impromptu family get together with some uncles and cousins, we had papa murphys (sigh) and ice cream and cake, but I did the best I could with the options available to me, and I ate relatively low carb and low fat in my meals I had control over....by my eyeball estimations I came pretty close to my macros...to compound this the website I use to track my cals and macros is down for maintenacne today...so hey. Good workout though, got a good mind muscle connection.

Nutrition

2900-3500kcals by eyeball estimation

Training

Chest and Tris Hypertrophy

Incline DB Press
90's x 10
90's x 8
80's x 7

DB Flys
45's x 10
42.5's x 10
40's x 10

Bodyweight Dips
16
14
12

EZ Bar Skull Crushers
30/side x 8
25/side x 10
25/side x 8

Tricep Pushdowns SUPERSET Push Ups
80lbs x 10/10
70lbs x 10/8
60lbs x 10/8

Misc

felt good dropping down to 90's on incline and actually getting 10 quality reps, instead of struggling with crappy form to get 8-10 with 95's.

[Quelly]

Sunday November 18th Day 188

Intro

Nice laid back day today, went shopping for food, cleaned the house a bit, made some emails and phone calls, ate good...then had a dissapointing workout. My lower back, just below where a lifting belt gives you support has been feeling out of alignment and unsupported for over a month or two now...and today was no different...apparently just reducing the frequency of deadlifting is not enough...I think I need to suck it up and just go to a chiro.

Nutrition

274.0 g 355.8 g 76.1 g 3161.4 Cal

Training

Heavy Pull

Deadlifts
225lbs x 5
315lbs x 3
405lbs x 1
440lbs x 3
440lbs x 1

Glute Ham Raises
BW x 6 lil push off floor on last
BW x 5 lil push off floor on last
BW x 5 lil push off floor on last

Weighted Underhand Pull Ups
55lbs x 5
55lbs x 5
55lbs x 4

Shrugs last couple on each set a little powershruggy
425lbs x 10
425lbs x 10
425lbs x 10

Misc

well...I know a good chiro, so I just need to do this...I'm afraid of what I'm going to find out though...wish me luck.

[Quelly]

Monday November 19th Day 189

Intro

Spent most of the day at Sacramento State doing the exercise test for my coworker for his final in one of his classes for his exercise science degree. We did a 5 site skinfold caliper test, waist circumfrence, health history, I got my bloodwork back, resting heart rate, blood pressure, and then a VO2 Max test with the full on EKG electrode hook ups, the breathing mask, and the blood pressure cuff on me while running.
He's going to go home and run the numbers on everything but from eyeballing and initial results it looks like my bodyfat is in the 12-14% range, I weighed in at 217 (yeah my scale at home is light, and this wasnt a first thing in the morning weigh in), I am just barely under 6'1, my blood pressure is 120/78, my total cholesterol is 170ish, and my VO2 Max is is in the 52% percentile...which is pretty good for a non endurance athlete.
The only bad thing is that my HDL is low, it should be at least 40, but mine is 32. Most likely because I am not taking in many "good fats" right now and I am supplementing with AA and eating a pro inflammatory diet...but on the whole I'm solid. Considering my weight hasnt changed on the at home scale, and my body composition is still well within my ideal bulking range, I've decided to kick the kcals up to 3400-3500....and see what happens

Nutrition

251.7 g 312.2 g 133.8 g 3411.6 Cal

Training

Exercise Test
Treadmill
3 Minutes Speed 2 Incline 2
3 Minutes Speed 4 Incilne 3.5
3 Minutes Speed 6 Incline 5
3 Minutes Speed 8 Incline 6.5

...the next level would have been Speed 10 incline 8....and I was nearly dead, so we just called it....yeah me going at 10 miles per hour at a grade of 8 would have lasted about 30 seconds lol.

Misc

hitting the weights again tomorrow.

[Quelly]

Tuesday November 20th Day 190

Intro

Trained clients all afternoon today, worked out, and ate...my life is weights and lifting...lol...not so bad.
Workout was weak today, at least on bench, I basically tried to get 290 again like last week...and did worse than last time...I think I need to rethink my progression on bench...I think expecting to triple 95% of my 1rm might be a little overzealous.

Nutrition

249.1 g 407.8 g 93.7 g 3430.8 Cal

Training

ME Bench + Assistance
135 x 10
155 x 8
185 x 4

290 x 2 big spot on second rep
285 x 2 itty bitty spot on second rep
255 x 5 spot on last

DB Floor Presses
60's x 5

100's x 5
100's x 5
100's x 6

Decline DB Extensions
40's x 9 should have gone heavier
40's x 8
40's x 8 spot on last

RC Work
2 sets each external, 1 set each internal

Misc

Might need to drop down to my 90% of 1rm max and see what I can rep out next week.