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The Fatless Bulk: Featuring X Factor and Activate Xtreme

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  • Quelly
    replied
    2 more pics

    biceps
    Attached Files

    Leave a comment:


  • Quelly
    replied
    Final Review

    Stats:
    Weight: gained 3lbs
    Bodyfat: no noticeable change
    Bench: 225 x 9 to 225 x 12
    Squat: 315 x 6 to 315 x 10
    Pull Ups: 15 to 17

    Review:
    Well my goal of having a fatless bulk was accomplished, I gained about 3lbs and it appears from the after pictures below that it was fat free or very close to it. Actual visual appearance of size changes, I can't tell a difference. But I am stronger and weigh more.
    oh and the pics I had some blurry trouble with today and some flash issues, so thats the reason I have two different pairs of boxers on, had to redo some of them tonight lol.
    I was pretty happy with the strength gains, I don't know if I can attribute them the stack, but I do know that I had been in a rut for a few months with no significant strength increases, and that about 30 something days into this stack I finally hit new ground on my bench, which was awesome.
    My metabolism also sped up A LOT, eating 3500kcals day in and day out and not gaining a single pound in the last 2 weeks is pretty nuts for me. Especially considering I dropped cardio the last two weeks.
    Libido was also up, and I had a bit more acne.
    The most noticeable and cool thing on this stack that I found was the ability to eat a lot, be loose with my diet (which I was forced to do to hit 3500 kcals consistently), drop cardio, train less frequently (down from 6 to 5 days a week) and not gain weight....pretty crazy. This would be a good dirty bulk stack.
    This stack worked better for me last time I used it about a year ago, and I think this stack would have more pronounced results with a newer trainee with less time training under their belt. But at this point having trained for 3 years as hard as possible and with utter consistency I'm just not making visually noticeable gains in a 50 day window anymore.
    overall 8/10
    Attached Files

    Leave a comment:


  • Quelly
    replied
    Originally posted by Toddbz View Post
    I'm sure Alberto was pressing huge DB's on military
    yeah...went from 130's on flat to 80's standing overhead...supersetted....fresh w/o supersets he can do 110's seated ... strong

    Leave a comment:


  • Toddbz
    replied
    I'm sure Alberto was pressing huge DB's on military

    Leave a comment:


  • Quelly
    replied
    Originally posted by Toddbz View Post
    Look at Big E and the lying hamstring curls!
    Damn man you are tearin it up brother
    I love it!!
    doing my best

    Thursday December 15th Day 48

    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.

    Leave a comment:


  • Toddbz
    replied
    Look at Big E and the lying hamstring curls!
    Damn man you are tearin it up brother
    I love it!!

    Leave a comment:


  • Quelly
    replied
    Thursday December 13th Day 46

    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

    Leave a comment:


  • Quelly
    replied
    Wednesday December 12th Day 45

    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

    Leave a comment:


  • Quelly
    replied
    Originally posted by Jacked!!! View Post
    any body weight updates?

    Great log
    Thanks, and I've only got 6 days left I'll weigh at the end and update

    Leave a comment:


  • Jacked!!!
    replied
    any body weight updates?

    Great log

    Leave a comment:


  • Quelly
    replied
    Originally posted by Ortski View Post
    Nice log dude! set out really good and easy to follow your progress. hope you smash those goals man!
    glad you like it, thanks for following along, and I hope I do to!

    Tuesday December 11th Day 44

    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

    Leave a comment:


  • Red Devil
    replied
    Nice log dude! set out really good and easy to follow your progress. hope you smash those goals man!

    Leave a comment:


  • Quelly
    replied
    Sunday December 9th Day 42

    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

    Leave a comment:


  • Quelly
    replied
    Saturday December 8th Day 41

    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

    Leave a comment:


  • Quelly
    replied
    Originally posted by Toddbz View Post
    1:14am Geez!

    Sleep...it does a body good
    lol
    For not being a strength workout, you're working some good weights there. Something's got to happen soon...like shopping for bigger clothes.
    Good stuff brother!
    lol I wake up at 11am at the earliest

    Leave a comment:

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