Trenbolonely’s Bodybuilding/Powerlifting Log

[Trenbolonely]

Saturday: legs, abs
Weight: 101.6kg/224lbs

Horizontal hamstring curls
1x18 76kg PR
1x20 65kg

Unilateral Vertical hamstring curls
2x15 25kg
1x14 25kg

Glute bridge machine
1x9 230kg/507lbs PR
1x15 140kg
I think in a few months I’ll be able to get on the TV show my 600lb life as a male escort.

Unilateral horizontal hamstring curls
3x12 31kg

FST7 leg extensions (60s rest)
7x30 36kg

High and wide leg press (90s rest)
4x25 150kg PR with good rom

Had a rock in my shoe though and got blisters doing the last set, suddenly foot started to hurt. Saw the blister when I finished my post workout meal.

Machine sit ups
4x20 5kg

Machine crunches
3x15 45kg

Front tri, front relaxed, front neutral


Side

 

[Trenbolonely]

Sunday: rest
Weight: 103.45kg/ 228lbs

 

[Trenbolonely]

Monday: chest, arms
Weight: 102.95kg

Weight moving up steadily, with gh included my condition not changing for the worse though. Almost been 12 weeks and I’m up 35lbs. Think progress will be much smoother these coming months. Really in my groove now. Looking at every following session planning what PRs I’m going to take, no trudging through any work. Fire is there.

First week of off season almost done and I’m putting up PRs on damn near every session. LETS GET MOVING

bench press PR

Finally got the 8 reps at 120 with no spotter touching the god damned bar and no tren.

1x8 120kg

Paused bench press
1x10 100kg
Drop
Paused Larson press
1x10 60kg

Incline press machine
Never doing this again. Terrible for my leverages but smith and incline were taken by Chinese New Year’s resolutioners who still haven’t thrown in the towel yet
1x10 100kg
1x 12 80kg

Pec fly
1x10 75kg
Drop
1x10 55kg

High Incline fly press
3x12 22.5kg going to move up now good

Hammer cable curls with extremely heavy cable machine
5x20 20kg

Superset

Overhead triceps extensions
5x20 12.5-15kg

Downwards Cable cross on the heavy cable machine
1x17 7.5kg
1x20 7.5kg

Superset

Body weight dips
2x12. Triceps Absolutely shitted on by this point

 

[Trenbolonely]

Tuesday: legs
Weight: 102.2kg

Seated unilateral Hamstring curls
1x8 70kg
1x13 55kg

Leg extension
1x50 30kg
1x30 50kg
1x20 70kg
1x15 90kg
Drop +10 70kg

High bar back squat PR
1x8 190kg/420lbs
1x12 150kg/ 330lbs

Last reps of each weight


Heavier sets need to get a little more confident in the hole and really sink it a bit better. Wouldn’t be white lights, so I need to work on ROM.

That being said, I’m pretty certain if I my coach allowed me to do low bar I could smash out 210kg/465lbs for x8

My estimated low bar 1rm now would be at 260kg/575lb, high bar for 240kg. Would honestly like smash some halo and throw some calibrated plates, but it would be a waste of training time to warm up to that and probably not be good for CNS or BB gains. Also I am certain my squat will continue making progress as I’m hitting high bar reps for what I could do with low bar at a body weight of 240lbs on tren.

Leg press
1x8 230kg
1x15 180kg
1x100 50kg

Adductor- getting a bit burnt out with cardio on my bike
4x20 40kg

Split squat
Triple drop set
12/12/12 80/70/60kg

 

[Trenbolonely]

Wednesday: rest
Weight: 202.7kg

Home check in

 

[goodfella]

Wednesday: rest
Weight: 202.7kg

Home check in
View attachment 49343

Was this on Ment Ace or Ment long ester?

 

[Trenbolonely]

Was this on Ment Ace or Ment long ester?

Ment ace. I have not tried ment long ester. Why?

 

[goodfella]

Ment ace. I have not tried ment long ester. Why?

Just following along the log and wasn't sure if it was long or short.

 

[Trenbolonely]

Thursday: back
Weight:280kg

Haven’t deadlifted in like 7 months. Today I was feeling a bit raw emotionally so I wanted to vent and throw around some shit.
I humbly submit this PR

Conventional deadlift
1x1 220kg
1x1 250kg
1x1 280kg PR

https://flic.kr/p/2pC5enq

Rest of back day was done with pauses and tempos.

Barbell rows
1x10 100kg
1x15 80kg

Pulldowns
1x10 120kg
1x15 100kg

Chest supported T bar row
2x9 80kg
1x15 60kg

1 arm ISO lateral low hammer row
2x10 120kg per arm

Machine pullovers
4x25 80kg

DB side raises
1x12 17.5kg per arm
1x20 12.5kg per arm
Drop
+10 10kg
Drop
+10 7.5kg

Rear delt machine
1x25 40kg
1x20 40kg
1x20 36kg

 

[Yano]

Nice Pull !!! Fuck yeah !!!

 

[Trenbolonely]

Nice Pull !!! Fuck yeah !!!

Thanks man! Definitely was interesting to find out I can get better at deadlift without doing them at all lmao .

 

[Trenbolonely]

Friday: delts arms

Overhead DB press (double paused，tempo)
1x12 60kg total
1x26 40kg total

DB lateral flies
1x12 30kg total
Drop
1x8 20kg total
Drop
1x10 15kg total

hammer raises
3x12 15kg

Cable lateral rsisss
3x20 15kg
Drop
1x 5 10kg
Drop
1x8 5kg

Hammer curls
3x12 25kg

Unilateral Bicep curls
3x12 17.5kg

Pushdowns
3x25 55kg

Incline French press
3x10 full Stack

Tricep dips 2x max

Saturday: hamstrings, glutes, abductors, quads, abs, calves

Vertical hamstring curls
3x10 30kg

Lying leg curls
1x12 76kg
1x20 63kg

Abductors
3x30 50kg

RDL
- coach wanted me to fix these and start back from one plate to really dial these in and remove any engagement form my lower back and make sure I am isolating the hamstrings only
Done with pretty extreme tempo and very long pauses to start to develop correct motor pattern and mind muscle connection.
- I no longer need to do these with bands to get my hip engagement and glutes in the proper position.
1x8 75kg
1x1075kg

Lying single leg curl
1x15 27.5kg
2x12 36kg

Leg extensions FST7 (1m break)
7x30 36kg

High and wide leg press
4x25 160kg
-worked on making sure the engagement was in hamstrings and glutes, changes the leg placement slightly to get a better ROM and a more complete stretch.

Calves press
2x50 85kg

3x20 220kg

Standing calves raises
4x15 220kg

Plate loaded Machine crunches
3x15 55kg

Leg raises
3x20

Sunday: rest
Weight: 103.0kg
No pump Sunday check in.

 

[LethalAnimal]

You look very different again from last time I checked lol

 

[John Ziegler]

Thursday: back
Weight:280kg

Haven’t deadlifted in like 7 months. Today I was feeling a bit raw emotionally so I wanted to vent and throw around some shit.
I humbly submit this PR

Conventional deadlift
1x1 220kg
1x1 250kg
1x1 280kg PR

https://flic.kr/p/2pC5enq

Rest of back day was done with pauses and tempos.

Barbell rows
1x10 100kg
1x15 80kg

Pulldowns
1x10 120kg
1x15 100kg

Chest supported T bar row
2x9 80kg
1x15 60kg

1 arm ISO lateral low hammer row
2x10 120kg per arm

Machine pullovers
4x25 80kg

DB side raises
1x12 17.5kg per arm
1x20 12.5kg per arm
Drop
+10 10kg
Drop
+10 7.5kg

Rear delt machine
1x25 40kg
1x20 40kg
1x20 36kg

awesome video

 

[LethalAnimal]

awesome video

I don’t think I could ever have it in me to make those noises in the gym so I’m mirin

 

[Trenbolonely]

awesome video

Thanks man!

 

[Trenbolonely]

You look very different again from last time I checked lol

Hell yeah brother! If I look the same after several weeks on blast I would be concerned haha

 

[Trenbolonely]

I don’t think I could ever have it in me to make those noises in the gym so I’m mirin

Guarantee you add 10kg to your 1RM if you act get in a real nasty headspace, gas yourself up and express confidence

 

[Trenbolonely]

Monday: chest, arms
Weight: 103.8kg

Big lifts are brewing
Did another 1rm test and hit a PR
First time I had safeties, hit the safety on the right and had to balance the bar, lost position, grinded hard and then failed.
Second lift took off the safeties and banged it out. Gonna retake on calibrated with a pause later since I’m basing my “official” bench PR on that.
Not in a rush. Want to hit it in 7 weeks to comp standard.
Gonna wait another 1 or 3 weeks then try to rip that 260kg low bar squat. If my warm ups are flying and my posterior chain is recovered nicely next week I’ll take it but I’m not gonna waste a big set of high bar for reps if it’s not there with certainty.

Bench press
1x120kg
1x135kg
1x150kg miss
1x150kg/330lbs make

Paused bench press
1x8 115kg
1x6 100kg
Drop +8 60kg

Pec Dec
1x10 60kg
Drop
1x10 40kg

Mi40 Incline bench
1x8 80kg
1x10 60kg

High incline cable fly press
3x12 17.5kg

Hammer cable curls
5x20 22.5kg

Superset

Overhead Tricep press
5x20 12.5kg

60s rest between super sets

Cable cross
2x17 10kg

Superset

Tricep dips with tempo
2x12 body weight

 

[Yano]

Guarantee you add 10kg to your 1RM if you act get in a real nasty headspace, gas yourself up and express confidence

This can help some too ...

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