Quelly Powerbuilding til 09': Big, Lean & Powerlifting

[Quelly]

nice numbers bro! keep it movin!

thanks man that's the plan

Wednesday December 5th Day 205

Intro

Hit my back bis and rear delts really good today, had an awesome workout, and hit a reps pr on pull ups, eating is on point, and I'm just feeling on right now...no other way to describe it.

Nutrition

279.8 g 401.8 g 91.5 g 3516.6 Cal

Training

Back, Bis, Rear Delts Hypertrophy

Pull Ups
Light weight pulldown warm up x 5

BW x 16
BW x 12
BW x 10

Barbell Rows
135 x 8

225 x 12
225 x 10
225 x 9

Alternating DB Hammer Curls
55's x 10
55's x 8
50's x 8

Barbell Upright Rows
bar x 6

115lbs x 10
115lbs x 8
95lbs x 12

Close Grip Lat Pulldowns SUPERSET Seated Alternating DB Curls
180lbs x 12/30's x 8
180lbs x 10/30's x 8
180lbs x 9/30's x 7

Barbell Shrug SUPERSET Bent Over Rear Delt DB Flys
405lbs x 10/35's x 12
405lbs x 10 bit power shrugy/35's x 10
315lbs x 16/35's x 8

Misc

pretty happy about pull ups, and my muscular endurance is improving on super sets.

[Quelly]

Thursday December 6th Day 206

Intro

Trained a lot of clients today, got a few chances to slip home and I slammed some food down, got the cals in and had a great legs and shoulders session.
Translated some of the low rep strength work I've been doing for the last few months into some hypertrophy work today...man that was some painful shit lol!

Nutrition

254.6 g 412.2 g 93.6 g 3479.2 Cal

Training

Legs, Medial and Front Delts

Squats
135 x 10
225 x 6
275 x 3

315 x 10
315 x 10
315 x 10

Lateral Raises
47.5's x 10
47.5's x 9
47.5's x 8

Lying Leg Curls
90lbs x 6

150lbs x 12
150lbs x 10
150lbs x 8

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

Standing Calf Raises
225 x 15
240 x 12
255 x 10

Strict Lateral Raises to ear level
30's x 12
30's x 10
25's x 10

Seated Calf Raises
4 plates + 35 x 12
4 plates x 15
4 plates x 14

Misc

libido is up, strength is up, endurance is up, I'm feeling great, I can't wait to hit the gym this weekend.

[Quelly]

Saturday December 8th Day 208

Intro

Finished my last serving of Activate Xtreme today...its been a good run, and it aint over yet, still got over a week of X Factor left. Strength is AWESOME lately, man it feels AMAZING to be finally making gains again after being stuck in a rut, I think I have 315 in me on bench...I wil put that up before december is over, merry xmas to me

Nutrition

195.8 g 265.9 g 43.1 g 2217.4 Cal

going out to eat later, got 1300kcals left to eat

Training

Chest and Triceps

Bench press
Bar x 5
135 x 10
155 x 6
185 x 3

235 x 10
245lbs x 5 could have gotten 6 but I had no spotter to attempt
245lbs x 5
245lbs x 4

Incline Bench
185 x 6 wow most I've ever done is 7 reps totally fresh
135 x 12
135 x 10

EZ Bar Skull Crushers
25/side x 8
25/side x 7
25/side x 7

Seated Overhead DB Extensions
90lbs x 7
90lbs x 6
70lbs x 12

DB Flys SUPERSET Close Grip Push Ups
40's x 15/x 6 lol
40's x 10/x 4 WOW LOL tris DONE

Misc

can't wait to try and put up 315 in a week or so

[LiGymRatt]

how much you weighing in at now?

[Quelly]

how much you weighing in at now?

217-218ish, looking for 220 by the end of the year shouldnt be hard with xmas lol

Sunday December 9th Day 209

Intro

Had a little trouble getting in enough cals today, ran out of milk and some other key items, but I made it work, didn't get the full 3500, but I ate out last night and really stuffed myself...so it all evens out
Did some heavy pull today in the gym, it was going great until I did some what I thought would be light rack pulls going into shrugs...but I'm paying for it now, lower back is all whacked out again...but I finally did it, I've got an appointment tomorrow morning with the chiro.
Besides that good workout though.

Nutrition

240.8 g 312.1 g 117.9 g 3248.0 Cal

Training

Pull
T Bar Rows
3 plates x 10

4 plates + 25 x 8
4 plates + 25 x 8
4 plates + 25 x 8

Weighted Chins
30lbs x 9
30lbs x 7
30lbs x 6

Barbell Curls
115lbs x 6 bis done after chins
95lbs x 10
95lbs x 8

Rack Pull to Power Shrugs (1 rack pull per set)
455lbs x 10
455lbs x 10
455lbs x 10

Misc

those rack pull singles with 455 felt A LOT heavier than 455 should have felt...I've rack pulled around 550 before and it felt about the same

[Quelly]

Tuesday December 11th Day 211

Intro

Had my chiro appointment this morning, then went back to sleep, woke up and trained clients from noon to 5...went home, ate, and then hit the gym. My back is feeling a bit better, but with regular adjustments and doing my exercises it should be recovered in a few months. BARELY couldnt hit 315 today on bench, definitely have 310 in me, and I'm gonna try again in 2 weeks. Good workout besides that

Nutrition

298.7 g 387.3 g 87.8 g 3492.4 Cal

Training

Push

Bench Press
Bar x 5
135 x 8
155 x 5
185 x3
225 x 1
275 x 1

315 x 0 sooo close
315 x 0 even closer, spotter said I got it alone...I think he was being nice
275 x 2

Standing Strict Military Press, touch bar to clavicles
135 x 10
135 x 8
135 x 6

DB Floor Press
105 x 5
105 x 5
105 x 5

Decline DB Extensions
42.5's x 7
42.5's x 6
30's x 14

Cabel X Overs SUPERSET Leaning Overhead Tricep Extensions
90lbs x 10/140lbs x 10
80lbs x 10/140lbs x 10
70lbs x 10/130lbs x 10

Misc

3 plates is so close I can smell it

[Quelly]

Wednesday December 12th Day 212

Intro

Had another chiro appointment this afternoon, and I'll be doing this every monday and wednesday until mid january. Did some back rehab work today, and had a good workout in general besides that.

Nutrition

224.3 g 367.5 g 134.5 g 3551.2 Cal

Training

Back, Bis, Rear Delts, Lower Back Rehab

Single Arm DB Spider Curls
40 x 10
40 x 8
40 x 6

Hammer Strength Iso Row
2 plates/side x 6

4 plates/side x 10
3 plates + 25/side x 9
3 plates/side x 12

Lat Pulldowns
180lbs x 10 wide grip
165lbs x 10 close v bar grip
150lbs x 12 wide grip

Single Arm Cable Curls
70lbs x 8
60lbs x 9
50lbs x 9

DB Shrugs
120's x 20
120's x 20
120's x 20

Rear Delt Deck
200lbs x 6
160lbs x 10
140lbs x 12

Hyperextensions
BW x 10
BW x 10
BW x 10

Camel Humps
x 10
x 10

1 Leg 1 Arm Supermans
x 5/side

Misc

slowly but surely back is recovering

[Quelly]

Thursday December 13th Day 213

Intro

Getting down to the wire on the x factor, my 50 days is almost up, training went good today, did some front squats, haven't done those in a while. Also the wife brought home a huge thing of chocolate cake that she won at work for some server contest, and begged me to help her finish it...I didn't put up much of a fight lol.

Nutrition

217g 275g 75g 2615 Cal + cake

Training

Legs, Medial and Front Delts

Front Squats
Bar x 10
135 x 8
155 x 6

225 x 10
245 x 6
275 x 3

Single Arm DB Laterals, slightly bent at waist
47.5 x 12
47.5 x 10
47.5 x 8

Lying Hamstring Curls
110lbs x 6

170lbs x 10
170lbs x 8
170lbs x 6

Incline Bench Bar Raises (go to incline bench, pick up bar like you're gonna bench, with arms straight lower it to thighs and back up)
Bar x 10
Bar x 8
Bar x 6

Rotary Calf Machine
310lbs x 15
310lbs x 12
310lbs x 12

Alternating Strict Lateral Raises
32.5 x 10
27.5 x 10
22.5 x 10

Seated Calf Raise
4 plates + 25 x 14
4 plates + 25 x 12
4 plates x 14

Misc

felt good front squatting tonight

[Quelly]

Thursday December 15th Day 215

Intro

Trained and ate with Levi and Alberto (friends and fellow bodybuilers and powerlifters I've competed with) today. Awesome session, we did a full upper body workout, so I'm taking sunday off which is normally a back day for me. Couldnt really track calories today, but I ballparked em in my head, I had 2 eggs, 2 slices of toast, glass of soy milk and an apple before training, a roast beef sandwhich and sushi afterwards, a bowl of oatmeal later, and then a 12oz steak and broccoli as my last meal. Should have been around 3500kcals if my estimations are right.

Nutrition

3500ish

Training

Upper
Bench
Bar x 8
135 x 8
135 x 6
185 x 3

225 x 12
225 x 9
275 x 3

Incline Bench
185 x 7
185 x 6
135 x 12

Flat DB Press SUPERSET Standing DB Military Press
90's x 8/55's x 8
80's x 8/50's x 6
80's x 10(wtf?)/50's x 8 push press

Pull Ups
BW x 17
BW x 12
BW x 10 hammer grip

Hammer Strength Iso Row SUPERSET Dips
2 plates x 10

4 plates x 8/BW x 17
3 plates x 10/BW x 14
3 plates x 10/BW x 12

Barbell Shrugs
405 x 12
405 x 12
405 x 12

Barbell Curls
bar x 8
65 x 5

115 x 10
135 x 7 lil cheaty on last couple
135 x 5 lil cheaty on last couple

Misc

excellent workout, always a privledge training with these beasts.

[Quelly]

Tuesday December 18th Day 218

Intro

Trained clients all day today, and then hit the gym, had to sneak in a chipotle burritto and had a "super bake" with the wife (each 1200ish calories) to get my calories in today. Hit up chest, tris, and some ab work to help with my lower back.

Nutrition

244.9 g 382.2 g 108.1 g 3457.1 Ca

Training

Chest, Tris, Rehab-abs
Bench
135 x 10
155 x 6
185 x 3

245 x 7
245 x 6
245 x 6

Incline Bench
185 x 6
155 x 7
135 x 11

Tricep Pushdowns
100lbs x 8
90lbs x 9
80lbs x 10

Pec Deck
240lbs x 10
200lbs x 10
160lbs x 12

Seated Overhead DB Extension
90lbs x 9
80lbs x 10
75lbs x 10

Ab work and lower back stretching

Misc

I think ab work is going to pay off along with the chiro and lower back work in the future.

[Quelly]

well folks, my back flared up pretty bad today, I just tried to get through a quick back and bis workout at work, and my low back is flaring up more easily and more easily as time goes on...last time it was 3 reps on rack pulls, with weight that shouldnt have been too heavy....this time it was bent over rows!

This is all I got through

Barbell Rows
135 x 10

225 x 10
225 x 8

Alternating Curls
45's x 10

Alternating Hammer Curls
40's x 10

Pull Ups
BW x 7
BW x 7

Shrugs
225 x 15 this was going to be a warm up but my lower back was so flared up I just stopped....

waited 5 hours, stretched ate, left it alone, then I did some low back stuff

Supermans on a ball
x 20
x 20


...basically right now my lower back is telling me to lay off....its due time for a deload, and I've got like 3 christmas get togethers and a new years eve party that are going to make food tracking a pain...and I'm starting to soften up anyway...so the plan is to get a few sporatic workouts in, stop being anal with calories but still get my protein in and eat healthy, and then get 100% focused with a new program after the new year, I'm thinking about doing some modified German Volume Training and hitting up a 2 week mini cut yeah baby...just got done with some low volume high intensity, time to switch it up

[LiGymRatt]

thats sucks bro... listen to your body... no need to hurt your self. feel better

[Quelly]

Thursday December 27th Day 227

thats sucks bro... listen to your body... no need to hurt your self. feel better

Intro

My back is healing, and getting better, and yeah...your right...worst case scenario I stop deadlifting and just concentrate 100% on bodybuilding...and lose a few inches off my waist lol...
Anyway, took a little dieting and training hiatus but I'm back on the wagon now and re-focused....but I couldnt believe it...I got a new scale for xmas, and I stepped on it....213.4...wow....in 2 weeks of semi consistent training and ad libitum eating, I managed to lose 4lbs....I've gotten to the point where after bulking for a few months, I don't get hungry almost ever, and without my meal schedule and without weight training...I lose weight...I have to force feed just to maintain...lol....anyway, I'm taking advantage of this total lack of hunger and doing a mini cut...and I'm going to start a hybridized German Volume training cycle after the new year. I'm getting creatine back in my system and training heavy during this cut to regain some of the strength I lost...just missed 275 x 3 on bench yesterday, and got 225 x 9.5 after that....so I'm temporarily down in strength a tad....

Nutrition

Totals Cal 2461 Fat 72 CHO 223 Pro 230

Training

Lower: as I said strength is down a bit from going off my diet, supps, and doing a deload/week off so I'm regaining it...most of it is just neural deconditioning I can tell, because I knocked out 225 x 20 no prob on squats...and after that I got a PR on leg curls.

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

315 x 6
355 x 3
225 x 20

Hamstring Curls
170lbs x 12
170lbs x 8
130lbs x 10 hams toast

Standing Calf Raise Drop Set
started at full stack and went to failure and dropped 40lbs until there was no weight left, couldnt stand for a few minutes

Calf Raise on Leg Press
6 plates/side x 15
6 plates/side x 15

Seated Calf Raises
4 plates x 20
3 plates x 20

Lower Back Rehab Work
weighted hypers x 2 sets
supermans x 2 sets
camel hump x 1 set

Misc

glad to be refocused, time to get that strength I had back and then jump into GVT

[Quelly]

Saturday December 30th Day 230

Intro

Ok about halfway through my mini cut, just gonna run it a week, since I lost weight during my time off. Good push workout tonight, and I'm glad to be back in the gym regularly and on my meal schedule, I do well with the structure and it keeps me motivated.

Nutrition

Kcals 2415 Fat 70 CHO 202 Pro 246

Training

Push

Seated DB Shoulder Press
45's x 12

80's x 8
65's x 10
60's x 10

Decline Bench Press
135 x 10

225 x 8
205 x 8
185 x 9

Incline Bench SUPERSET Lateral Raises
135 x 8/30's x 12
135 x 6/30's x 11
135 x 6/30's x 9

Seated Overhead DB Tricep Extension
90lbs x 8
80lbs x 8
70lbs x 9

Cable Tricep Pushdown
90lbs x 6
70lbs x 12
60lbs x 12

DB Flys SUPERSET Close Grip Bench Press
40's x 10/135 x 6
40's x 10/135 x 5

Misc

doing good, back in the flow of things, got my annual new years football game with my old high school buddies tomorrow, last year I pulled hamstring lets see what I can injure this year!

[pu12en12g]

...I have to force feed just to maintain...lol....

Welcome to my world