I've had an offseason 599 days long. I've made every workout, and I've tracked my macros throughout. I've brought up weaknesses and improved my physique and now its time to make my own destiny.
I've hired Layne Norton to do my nutrition and cardio regimen, I am still backed by controlled labs and I have an excellent workout partner (toddbz). I have powerful allies and peace of mind, I am focused, I am disciplined and best of all I am excited and loving life
Starting Stats:
Weight 213
Approx Bodyfat 15%
Height 6 foot
Starting Macros
Su, Mo, Tu, Thu, Fri P:265/C:250/F:65
Sat, Wed (refeeds) P:240/C:375/F:60
Lifting Schedule
Sat: Chest, Back, Calves Hypertrophy
Sun: Legs alt weekly Hypertrophy/Power
Mon: Shoulders and Arms Hypertrophy
Tue: OFF
Wed: Upper Body, Calves Power
Thu: RC prehab, abs
Fri: OFF (I do yoga)
Cardio Schedule
Tuesdays and Thursdays
15 HIIT intervals, 45 seconds recovery, 15 second sprint
Bodybuilding Show Schedule
May 2nd: INBA 14th Annual Silver & Black Muscle Classic (PNBA Pro Qualifier)
June 20th: NGA Natural Mr./Ms. California Bodybuilding, Figure and Fitness Championships (NGA Pro Qualifier)
July 18th: INBF Capital City Natural Bodybuilding Championships (WNBF Pro Qualifier)
Powerlifting Meet Schedule
February 28th: APA Northwestern Regional "ALL RAW" Championships
starting pics will be up saturday at the official 17, 23, and 28 week out marks
LETS GET SHREDDED!
|
|
Results 1 to 30 of 5163
-
01-01-2009, 02:59 PM #1PNBA Pro Bodybuilder
- Join Date: Jan 2005
- Location: North Shore City, Auckland, New Zealand
- Age: 41
- Posts: 17,227
- Rep Power: 15364
Quelly Joins the Pro Ranks 2009 Contest Season.
-
01-01-2009, 03:04 PM #2Viking Mode
- Join Date: Nov 2004
- Location: Louisville, Colorado, United States
- Posts: 5,894
- Rep Power: 3781
you know that i'm in on this one! Lets do this buuuuudy! PRO CARDS
PL: 400/280/475
-
01-01-2009, 03:11 PM #3Registered User
- Join Date: Jan 2008
- Location: Massachusetts, United States
- Age: 41
- Posts: 7,351
- Rep Power: 356
Been waiting a while for this. With Layne leading the way itll be raining pro cards 3x in the upcoming months.
-
01-01-2009, 03:13 PM #4Back for more
- Join Date: Jan 2007
- Location: United States
- Age: 45
- Posts: 3,570
- Rep Power: 966
DUDE! Subbed for sure. This will be great! Pics?
-
-
01-01-2009, 03:30 PM #5Gugujabu
- Join Date: Oct 2007
- Location: Tostitos, 1 Man Crime Wave, Bouvet Island
- Age: 41
- Posts: 2,613
- Rep Power: 1014
Long time lurker in your off season thread, most definitely subbed for this one. Can't wait to see how this new year turns out for you. Best of luck!
Only if you reach the boundary will the boundary recede before you. And if you don't, if you confine your efforts, the boundary will shrink to accommodate itself to your efforts. And you can only expand your capacities by working to the very limit.
- Hugh Nibley
God tapped me on the head and said you are a weightlifter motherfuker.
- Mikhai Koklyaev
-
01-01-2009, 03:36 PM #6flex Magazine June 2008
- Join Date: Jan 2005
- Posts: 19,835
- Rep Power: 51293
1st page
git er did..Cha Cha Cha
-
01-01-2009, 03:43 PM #7Pro Natural Bodybuilder
- Join Date: Jan 2002
- Location: Hayward, California, United States
- Age: 41
- Posts: 15,928
- Rep Power: 15066
See you this Saturday! I have a little beard going on right now. Just know I am not shaving until you have striated glutes!
Make me pretty Eric.
100% Natural Bodybuilding!
http://www.3dmusclejourney.com/
Where there are no men be a man.
Even a genius asks questions.
Knowledge is the child of confusion.
-
01-01-2009, 03:46 PM #8Don't count me out yet!
- Join Date: Oct 2005
- Location: New York, United States
- Age: 39
- Posts: 18,712
- Rep Power: 7906
You know I am in on this
My journal:
http://forum.bodybuilding.com/showthread.php?t=112815821
-
-
01-01-2009, 03:48 PM #9PNBA Pro Bodybuilder
- Join Date: Jan 2005
- Location: North Shore City, Auckland, New Zealand
- Age: 41
- Posts: 17,227
- Rep Power: 15364
PRO CARDS!Originally Posted by coloBB
That's the plan!Originally Posted by CM82682
thanks for coming along for the ride. See belowOriginally Posted by liftjunkie06
Originally Posted by Quelly
starting pics will be up saturday at the official 17, 23, and 28 week out marks
LETS GET SHREDDED!thanks chief!Originally Posted by FormerFatBoy86
you know it my manOriginally Posted by spirit3530
I may have a striation or two by early april...can you wait that long, you're gonna be ****ing paul bunyon lolOriginally Posted by FATHER FLEX
See you this Saturday! I have a little beard going on right now. Just know I am not shaving until you have striated glutes!
Make me pretty Eric.
its on like donkey kong!Originally Posted by cawiau
You know I am in on this
OFF TO DO SOME HIIT!
-
01-01-2009, 03:52 PM #10Pro Natural Bodybuilder
- Join Date: Jan 2002
- Location: Hayward, California, United States
- Age: 41
- Posts: 15,928
- Rep Power: 15066
Paul Bunyon...He wishes his arms were this vascular. Then again I wish I could grow a decent beard!Originally Posted by Quelly
Naw..You are going to have tie-ins by March, and then you will start sketching them in. This is going to be freaking great! I can only imagine how excited you are. We will make sure to get some good pics on Saturday.
You the carrot bro!
Last edited by FATHER FLEX; 01-01-2009 at 03:55 PM.
100% Natural Bodybuilding!
http://www.3dmusclejourney.com/
Where there are no men be a man.
Even a genius asks questions.
Knowledge is the child of confusion.
-
01-01-2009, 04:08 PM #11Don't count me out yet!
- Join Date: Oct 2005
- Location: New York, United States
- Age: 39
- Posts: 18,712
- Rep Power: 7906
I can't wait for pictures on saturday!
My journal:
http://forum.bodybuilding.com/showthread.php?t=112815821
-
01-01-2009, 04:44 PM #12NGA Pro Bodybuilder
- Join Date: Dec 2004
- Location: Missouri, United States
- Age: 47
- Posts: 4,232
- Rep Power: 546
I'm in for the ride as well! Get it DONE!
NGA Pro Bodybuilder
Plan-Execute-DESTROY
-Mediocrity is NOT an Option-
-
-
01-01-2009, 04:46 PM #13sWoLe
- Join Date: Jul 2005
- Location: California, United States
- Age: 36
- Posts: 12,985
- Rep Power: 20369
in for said "nudes"
"Don't Talk About It - Be About It"
Core Nutritionals Rep
"Crush IT"
NSCA-CSCS Certified Personal Trainer - PM for Online Training/Nutrition Consultation
-
01-01-2009, 05:16 PM #14Banned
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
Seen you in Berto's Thread, you know ill be tagging along without question man.
Good luck and I hope my support is appreciated.
-
01-01-2009, 05:50 PM #15almost at stage weight!
- Join Date: Feb 2005
- Location: New Jersey, United States
- Age: 41
- Posts: 8,636
- Rep Power: 2971
yeah buddy...
"i have powerful allies"
lol...sounds funny to meNSCA-CPT
Getting THICK!
http://forum.bodybuilding.com/showthread.php?t=117797281
-
01-01-2009, 06:01 PM #16work hard, play hard
- Join Date: Dec 2006
- Location: Berkeley, California, United States
- Age: 33
- Posts: 5,631
- Rep Power: 3818
innnn
http://www.3dmusclejourney.com
The greatest unhappiness lies in trading what you want most for what you want at the moment.
-
-
01-01-2009, 06:11 PM #17Registered User
- Join Date: Jan 2008
- Location: Pennsylvania, United States
- Posts: 9,430
- Rep Power: 8495
Quelly! This will be an excellent thread to watch! best in luck for your pro-card!
-
01-01-2009, 06:55 PM #18Registered User
- Join Date: Jul 2008
- Location: West Palm Beach, Florida, United States
- Age: 37
- Posts: 3,330
- Rep Power: 1497
I'm excited for ya man, this is gonna be sweet.
NSCA-CPT, CSCS
Owner/Coach @ Balanced Bodybuilding
********.com/Balancedbodybuilding
-
01-01-2009, 07:02 PM #19Registered User
- Join Date: Sep 2007
- Posts: 4,123
- Rep Power: 3025
looks good i'll be following
-
01-01-2009, 07:12 PM #20Registered User
- Join Date: Nov 2007
- Location: Chicopee, Massachusetts, United States
- Age: 35
- Posts: 597
- Rep Power: 313
I'm In! Definitely. Your journal has given me many laughs over the past couple months I've been reading. I'm definitely in for the long haul!
Good Luck.. Like you need it. BEAST!My Journal: http://forum.bodybuilding.com/showthread.php?p=147445531
Bench: 185
Deadlift: 340
Squat: 290
-
-
01-01-2009, 07:12 PM #21brb, getting huge
- Join Date: Mar 2005
- Location: Massachusetts, United States
- Age: 34
- Posts: 5,769
- Rep Power: 7193
Definitely be following this. I've been stalking your journal for a while and you have an awesome physique and work ethic. Definitely an inspiration to me!
*Boston Misc Crew*
*Horsehead Crew*
*TFW no gf crew*
"It's not who you know, it's who you blow"
- Abraham Lincoln
-
01-01-2009, 07:24 PM #22Team Scivation
- Join Date: Jul 2007
- Location: Missouri, United States
- Posts: 1,295
- Rep Power: 413
January is upon us! It's officially contest prep time!
Kick some butt and lead the way Quelly!Proud to be fully sponsored by the best supplement company in the business. www.scivation.com
Contest prep log:
http://forum.bodybuilding.com/showthread.php?t=113619521
It cannot possibly taste better than blue raspberry xtend!
-
01-01-2009, 07:52 PM #23Controlled Labs Athlete
- Join Date: Feb 2006
- Location: Columbus, Ohio, United States
- Age: 43
- Posts: 1,941
- Rep Power: 1559
Got get it bro! You have made significant improvements and am positive you will come in pealed.
"I can do all things through Christ which strengtheneth me." Phi 4:13
- WNBF Pro Natural Bodybuilder, Gym Owner & Promoter -
www.BEYONDLIMITSTRAINING.net ---> the hardest working gym in Columbus, Ohio!
INBF Natural Buckeye Classic & WNBF Pro Tournament of Champions:
www.NATURALBUCKEYECLASSIC.com - April 13, 2013
-
01-01-2009, 08:05 PM #24HUNDEE
- Join Date: May 2008
- Location: United States
- Age: 37
- Posts: 6,774
- Rep Power: 2330
Yeahhhh BUDDDY!
no more TALK...all WORK!
I been waitin for this SHHHH
see you Saturday bro.
cant wait for the Red Golds Gym T to be thrown on LOL
subb'dTEAM NO CRYING
-
-
01-01-2009, 08:32 PM #25Don't count me out yet!
- Join Date: Oct 2005
- Location: New York, United States
- Age: 39
- Posts: 18,712
- Rep Power: 7906
This thread is the bomb
I can't wait
My journal:
http://forum.bodybuilding.com/showthread.php?t=112815821
-
01-01-2009, 09:01 PM #26On an Xtend I V
- Join Date: Jan 2006
- Age: 51
- Posts: 6,748
- Rep Power: 6225
Damn I just got amped up reading this!!!!!!!!!!!!!
This is certainly one prep that will deliver.He who argues for his limitations gets to keep them.
-
01-01-2009, 09:28 PM #27Registered User
- Join Date: Aug 2008
- Location: Montreal, QC, Canada
- Age: 35
- Posts: 540
- Rep Power: 268
subb'd
-
01-01-2009, 10:34 PM #28PNBA Pro Bodybuilder
- Join Date: Jan 2005
- Location: North Shore City, Auckland, New Zealand
- Age: 41
- Posts: 17,227
- Rep Power: 15364
can't wait for saturday brotha!Originally Posted by FATHER FLEX
Paul Bunyon...He wishes his arms were this vascular. Then again I wish I could grow a decent beard!
Naw..You are going to have tie-ins by March, and then you will start sketching them in. This is going to be freaking great! I can only imagine how excited you are. We will make sure to get some good pics on Saturday.
they're a coming!Originally Posted by cawiau
I can't wait for pictures on saturday!
With you and berto watching you better believe I'll get it done, the shreddosity bar has been set, I plan on doing pull ups on that bitch!Originally Posted by semper27
lol, I'll pm you the best shotsOriginally Posted by AllGenetix
It is appreciated, in fact let me say I TRULY appreciate everyone on this board who takes time out of their day to give to someone else, you rock.Originally Posted by LayzieBone085
Yeah it did sound funny when I wrote it...so I kept it...sounded almost mob-like..."I have powerful allies....and they will kill you if I tell them to."Originally Posted by Squizzzer
welcome aboard!Originally Posted by thebasil
No need for luck here, but I appreciate the sentiment! The question is do I have a pro quality physique, I think I do and I intend to prove it to the judgesOriginally Posted by stayfit2008
thanks brotherOriginally Posted by Eric-B
glad to have you alongOriginally Posted by TigerStealth
haha, there ya go! And I hope to provide many more dumb ass jokes and the subsequent laughter...hopefully simply having me and squizzzer in the same thread and both of us dieting should provide plenty of comedy.Originally Posted by Theworm826
that's a huge compliment man, I'm really glad you are inpsired and I will continue to move forward! thanks for following alongOriginally Posted by Rigit23
You know it bro! glad to have someone along who has as much experience as a competitor as you do!Originally Posted by tvicemanXXL
thanks for the support brother! You paved the way by becoming the first CL athlete to get his pro card, keep the door open, I'm a coming...or something lol.Originally Posted by rich55
february I'll be rocking itOriginally Posted by Young9
Yeahhhh BUDDDY!
no more TALK...all WORK!
I been waitin for this SHHHH
see you Saturday bro.
cant wait for the Red Golds Gym T to be thrown on LOL
subb'd see you saturday home boy
-
-
01-01-2009, 10:35 PM #29PNBA Pro Bodybuilder
- Join Date: Jan 2005
- Location: North Shore City, Auckland, New Zealand
- Age: 41
- Posts: 17,227
- Rep Power: 15364
thanks for following along bill, expect just as much ethusiasm and support from me when you make the next plunge!Originally Posted by billfinkbiner
sweetOriginally Posted by ekmi
subb'd
-
01-01-2009, 10:47 PM #30PNBA Pro Bodybuilder
- Join Date: Jan 2005
- Location: North Shore City, Auckland, New Zealand
- Age: 41
- Posts: 17,227
- Rep Power: 15364
Thursday January 1st 2009 Day 1
And we are off ladies and gents! I am focused, yet I am still living day to day life like a regular guy, enjoying it, stopping to smell the roses and not being obsessive...I just happen to be a regular guy that weighs his food to the gram and to an eighth of an ounce and tracks his macros every day, and never misses a workout....that all.
So today was good, we had our annual family basketball game this morning, so I woke up, ate breakfast and went and played 4 on 4 with my cousins, uncles and some close family friends, it was a lot of fun....and let me just say...I have a much better chance of being a Pro Bodybuilder than I do a pro Basketball player lol.
I then trained a few clients at one of the studios I work at and then I came home, ate again and hit the gym with my mom and my wife. We then all went out to eat at outback....well....I had herbal tea, they ate. lol. I had turkey and brown rice post workout...so I was done eating at that time.
The gym was BRUTAL lol, 15 intervals is no ****ing joke...i have a feeling I'll be begging layne to drop off some food as opposed to giving me more intervals during this prep. But....I'll have a striated culo no doubt!
Nutrition
Cals/Fat/Carbs/Protein
2,570 61.7 246.9 256.7
Training
HIIT, Abs, RC Prehab, Stretching
Stationary Bike
5 minute warm up and cool down
15 45/15sec intervals on the bike
Highest HR:171
Calories burned:245
Cable Crunch Machine
40lbs x 12
40lbs x 10
40lbs x 8
RC Circuit
2 sets of 3 exercises, 15 reps each
Hanging Leg Raises
12
10
8
Stretching
10 minutes
Misc
I was phucked up after hiit lol....
Bookmarks