Quelly Powerbuilding til 09': Big, Lean & Powerlifting

[Quelly]

Saturday November 24th Day 194

Intro

Okay...Thanksgiving craziness is over! Wednesday the gym closed earlier than I thought it did, and then some old high school buddies of mine I havent seen in years called me up and Barb and I went over to their place, that was a lot of fun. And they invited me to play football with them thanksgiving morning....so I didn't do my leg workout on wednesday so that I could see my old buddies and actually move during the game...the game was fun, and of course the gym was closed on turkey day so all I got in was some football. Friday my work schedule was crazy due to all the thursday appointments getting pushed onto friday...and then immediately after work I had to drive to the bay area....and then I got home at 1am...so long story short, today is the first day I've hit the weights since tuesday
So, I did an upper workout today, and I'll do lower tomorrow, then I'll be back on my sched.
As far as supplement dosing and nutrition I've been on point, taking all my supps on schedule and I managed to not totally overeat on thanksiving and the days before and after, I've kept it moderate, but still enjoyed myself....I am bulking

Nutrition

287.3 g 314.9 g 100.6 g 3295.7 Cal

Training
Upper

Bent Over Rows
135lbs x 12

225lbs x 12
225lbs x 10
225lbs x 8

Incline DB Press
50's x 12

90's x 10
85's x 8
80's x 7

BW Dips
x 20
x 15
x 13

BW Overhand Pull Ups
x 15
x 10
x 8

Lateral Raises
40's x 12
40's x 11
40's x 10

Close Grip Bench
185lbs x 9
155lbs x 9
135lbs x 10

Double Arm DB Hammer Curls
40's x 12
40's x 10
40's x 8

Barbell Shrugs
405lbs x 10
405lbs x 10
405lbs x 10

hats off to everybody who does upper/lower splits, thats a lot of work!

Misc

Lower tomorrow is gonna be less volume than today, but squats will be the focus.

[Quelly]

Sunday November 25th Day 195

Intro

Lazy day today. Watched Firefly with the wife, ate, and had a killer lower workout. Also called some old friends up, wished em a happy holiday and read my book.

Nutrition

got about 900kcals left to eat.

Training
Lower

Squats
135lbs x 10
225lbs x 6
275lbs x 3

335lbs x 5
335lbs x 5
335lbs x 5
335lbs x 5
335lbs x 5

1 legged Calf Raise
90lbs x 8
75lbs x 10
60lbs x 10

High and Wide Leg Press SUPERSET Calf Raise on Leg Press
6 plates/side x 8/x 16
6 plates/side x 8/x 14
6 plates/side x 8/x 12

Alternating Barbell Lunges
185lbs x 8 steps/leg
155lbs x 10 steps/leg
135lbs x 12 steps/leg

Seated Calf Raise
4 plates x 20
4 plates x 18
4 plates x 15

Misc

really awesome workout, legs were toast and chipotle was yummy afterwards.

[Quelly]

Tuesday November 27th Day 197

Intro

Trained for about 7 hours straight today, and ended up hitting the gym really late. My legs have been INCREDIBLY sore, so sore I couldnt jump rope yesterday, so sore that the hardest part of my bench workout today was sitting down on the bench.

Nutrition

264.5 g 378.1 g 99.4 g 3453.6 Cal

Training

Bench Day

Bench Press
135lbs x 11
155lbs x 6
185lbs x 3

245lbs x 5
245lbs x 4
245lbs x 4
245lbs x 5
245lbs x 4

DB Floor Press
100's x 5
100's x 5
100's x 5

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

RC Work
2 sets each for external, 1 set each for internal 10-15 reps each set

Misc

surprised I couldnt hit 5 reps for 5 solid sets on bench....I don't undestand how I can bench 305 but I cant rep out bench for shit lol....1rm calculators always low ball my 1rm.

[Quelly]

Wednesday November 28th Day 198

Intro

Really high volume awesome workout today, got a good sweat. Nutrition is on point, same with supplementation. Trained 5 clients today, work is getting more full, which is good...more money

Nutrition

269.2 g 367.9 g 100.1 g 3417.4 Cal

Training

Barbell Rows
135 x 12

235 x 12
235 x 10
235 x 10

Chin Ups
BW + 25 x 10
BW + 25 x 8
BW x 10

Barbell Curls
135lbs x 8
135lbs x 7
135lbs x 6

DB Rows
140lbs x 12
140lbs x 10
140lbs x 8

Cable Rear Delts
50 x 10
50 x 8
40 x 12

Shrugs
425lbs x 10
425lbs x 10
425lbs x 10

Pulldowns SUPERSET EZ Bar Curls
165lbs x 12/90lbs x 8
150lbs x 10/80lbs x 8
135lbs x 10/65lbs x 10

Face Pulls SUPERSET Upright Rows
110lbs x 12/105lbs x 7 crap ROM
110lbs x 12/90lbs x 8 slightly less crap ROM
110lbs x 12/70lbs x 10 decent ROM

Misc

today was supposed to be legs...but they are still incredibly sore...ive been foam rolling and stretching too.

[rich55]

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.

Just saw this, but I think we could be onto something here!! A little team Controlled Labs weight smashing...YEAH BUDDY!! Hell, let me know if anyone needs a place to crash as I live right downtown.



The Arnold is a GREAT weekend! I cannot wait as this should be a very interesting Arnold Classic with Heath taking some time off to make improvements plus the usual suspects. The Arnold Amateur should be even bigger too. Working out at my gym that weekend is a pure spectacle. Sunday I was lifting when Victor, Ruhl and Michael Lockett were doing photoshoots.

The weekend makes me feel SO SMALL, haha. I will be doing some SERIOUS training from now till then!

[Quelly]

Just saw this, but I think we could be onto something here!! A little team Controlled Labs weight smashing...YEAH BUDDY!! Hell, let me know if anyone needs a place to crash as I live right downtown.



The Arnold is a GREAT weekend! I cannot wait as this should be a very interesting Arnold Classic with Heath taking some time off to make improvements plus the usual suspects. The Arnold Amateur should be even bigger too. Working out at my gym that weekend is a pure spectacle. Sunday I was lifting when Victor, Ruhl and Michael Lockett were doing photoshoots.

The weekend makes me feel SO SMALL, haha. I will be doing some SERIOUS training from now till then!

well damn, I sure hope I can make the arnold this year, that sounds awesome!

[Quelly]

Friday November 30th Day 200

Intro

Crazy busy day today, woke up went to work, didn't get even time to eat until right before my really quick workout which I did at work right after my last client and then drove to the bay area and got home a few minutes ago (its after 1am here)...Legs were crazy sore yesterday and a little sore today...this leg soreness is insane! I'm going to do legs tomorrow...I took yesterday off from legs, and I did chest, tris, and shoulders today since I normally hit shoulders up with legs and I do chest and tris on saturday. So my sched is a little wacky right now...and I'm thinking about switching to instinctive training in terms of scheduling...I mean my recovery is all over the map lately anyway.
Picked up 2 chipotle burritos on the road to get my calories down...all I had today were the 2 burritos (no I didnt eat them at the same time lol), purple wraath, a whey mrp I stole from work, and some beef jerky and some cracker wafer things.

Nutrition

230.5 g 321.5 g 125.5 g 3337.5 Cal

Training

Chest, Tris, Shoulders: Different workout, almost no rest time, finished this workout like in 40 minutes...weights are all weird cuz I did this at work not my normal gym

Flat Bench
135 x 12
135 x 10
225 x 9
225 x 8

Incline Smith SUPERSET Tricep Rope Pushdowns
120 x 10/55lbs x 12
120 x 10/50lbs x 10
170 x 3/40lbs x 12
120 x 8
120 x 8

Hang Cleans & Push Press
135lbs x 8 each rep clean and push press
135lbs x 1 clean and 5 strict presses
135lbs x 6 each rep clean and push press

Close Grip Bench
135lbs x 12
135lbs x 10
135lbs x 8

One Arm Lateral Raises
40lbs x 8
40lbs x 8

Double Arm Strict Lateral Raises
20's x 12
20's x 10

Misc

Day will be less hectic tomorrow and I'll be able to get more structured training and eating in.

[LiGymRatt]

well damn, I sure hope I can make the arnold this year, that sounds awesome!

OH YEAH!!!! THATS WHAT IMTALKINABOUT!!!

CONTROLLED LABS LIFTIN!! HAHAHA WE WOULD RIP THE GYM UP!

[LiGymRatt]

What a sec.... both you power lift, right?

Damn i'm going to get my ass handed to me! lol
BRING IT! lol

[rich55]

What a sec.... both you power lift, right?

Damn i'm going to get my ass handed to me! lol
BRING IT! lol

No, but I do love to squat, deadlift and press. I'm not a flat bench junkie though and haven't lifted less than 4 reps on anything in a VERY long time.

[Quelly]

No, but I do love to squat, deadlift and press. I'm not a flat bench junkie though and haven't lifted less than 4 reps on anything in a VERY long time.

you may not actually compete in pling...but you should, your friggin strong for your weight class dude

Saturday December 1st Day 201

Intro

Had a great saturday. Woke up with my beautiful wife and we just spent some time hanging out in bed, then we decided to go this little cafe place and get some eggs benedict, it was delic, they make it with avocado and tomatoe, and potatoes. Wonderful meal, then we went to see beowulf, which could be argued to be a bad film, but was enjoyable to watch, we were both stoked to put on 3d glasses lol.
Then I hit the gym, and man are my legs getting stronger, hit prs on both leg curls, squats and calf raises, I just wish my upper body would follow suit lol.

Nutrition

251.6 g 329.3 g 96.6 g 3160.2 Cal

Training

Legs

Squats
Bar x 10
135 x 10
225 x 6
275 x 3

345 x 4
345 x 4
345 x 4
345 x 4
345 x 4
345 x 4

Lying Leg Curls
70lbs x 10
110lbs x 3

170lbs x 8
170lbs x 8
170lbs x 8

Rotary Calf Machine
100lbs x 10

280lbs x 12
290lbs x 12
300lbs x 10

Adducter Machine
70lbs x 6

150lbs x 12
150lbs x 12

Abducter Machine
70lbs x 6

150lbs x 12
150lbs x 12

Drop Set Seated Calf Raises
4 plates + 35 x 10 DROP 4 plates x 8 DROP 3 plates x 10 DROP 2 plates x 12 DROP 1 plate x 17

Misc

my right hip flexor gets extra tight and sore when I squat these days, I spent a lot of time just rotating my hip around and doing dynamic stretching before and between sets....weird.

[LiGymRatt]

you may not actually compete in pling...but you should, your friggin strong for your weight class dude

i agree.. but both of you are FREAKS!!

[Quelly]

i agree.. but both of you are FREAKS!!

workin on it thanks man

Sunday December 2nd Day 202

Intro

Saw No Country For Old Men today with my mom, really excellent movie. Great acting, great dialogue, great cinematography, and a very unique, non hollywood ending and set up and climax. Left you feeling very unsatisfied at the end...much like real life. Things don't end pretty and nice and neat and black and white.
Anywho...also weighed myself this morning...still 211 on the at home totally wrong scale, which means I'm still 217 in real life, which means.....I need to start consistently hitting 3500kcals....started that today.
Also had a great workout, I'm going to start training less structured and more instinctively, I'm done plateuing in terms of strength its time to move forward.

Nutrition

273.4 g 397.8 g 94.5 g 3488.2 Cal

Training

Pull, Back, Bis

Hang High Pulls
135lbs x 10
135lbs x 10
185lbs x 6
185lbs x 6
185lbs x 6

T Bar Rows
1 plate x 12
2 plates x 10
3 plates x 6
4 plates x 12
4 plates + 25 x 8
4 plates + 25 x 6

Pull Ups
BW x 16
+40lbs x 5
+25lbs x 8 DROP BW x 3 (hammer grip)

Cable Shrugs: slow negative very fast positive, pause at top
200lbs x 15
200lbs x 12
200lbs x 10

Single Arm DB Spider Curls
40lbs x 6
30lbs x 10
30lbs x 9

Hyperextensions
BW x 8
+45lbs x 8
BW x 15

Misc

Traps got a good workout today with the explosive lifting and the high rep iso work on the cables.

[Quelly]

Monday December 3rd Day 203

Intro

The strength plateu is officially over, I smashed my PR on 225 for reps on bench today and had a very strong workout....god it feels good to be moving forward again. Normally today is an off day but I'm working from noon to 9pm tomorrow so I figured I'd just take tomorrow off since I wont have time anyway.

Nutrition

265.9 g 410.2 g 88.4 g 3475.7 Cal

Training

Push

Bench
135 x 8
155 x 6
185 x 3

225 x 12
245 x 5
275 x 3

DB Shoulder Press
50's x 5

75's x 8
70's x 9
65's x 8

Close Grip Bench
135 x 5

225 x 3
185 x 7
155 x 11

Tricep Pushdowns
70lbs x 12
80lbs x 11
90lbs x 8

RC Work

Misc

first the hypertrophy, now the strength...I knew it had to be coming

[LiGymRatt]

nice numbers bro! keep it movin!