Trenbolonely’s Bodybuilding/Powerlifting Log

[Trenbolonely]

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I’ve still never tried ammonia or use smelling salts, do you think it actually makes a solid difference? The last meet I did I even forgot my caffeine but I’m wondering if I should get really prepared for the next with ammonia for each final attempt

 

[Yano]

I’ve still never tried ammonia or use smelling salts, do you think it actually makes a solid difference? The last meet I did I even forgot my caffeine but I’m wondering if I should get really prepared for the next with ammonia for each final attempt

Smelling Salts like that are an inhalant stimulant , couple good whiffs of that and its like a siren goes off in my head. I only use it for max effort work and big days. Helps me for sure.

 

[Trenbolonely]

Tuesday: legs
Weight: 102.7kg

Everything paused with tempo
One leg seated Hamstring curls
1x10 70kg per leg
1x12 60kg

Leg extensions
1x50 30kg
1x30 50kg
1x20 70kg
1x20 110kg

Leg press (no knee sleeves)
1x10 230kg
1x15 185kg
1x100 70kg rest pause (2 pauses)

V squat
1x10 280kg
1x12 250kg

Split squat
Triple drop set for each leg
1x12 50kg
1x12 40kg
1x12 30kg

Adductor
4x20 41kg

Still have some striation on shoulders, separation on legs and a bit of veins on triceps which is not bad considering how much weight I have gained

Definitely think most obvious changes are in the shoulders/chest width and legs at this body fat. Lats do look bigger even though my waist is fatter.

 

[Trenbolonely]

Wednesday: rest, check ins
Weight:103kg/227lbs

Got slightly sick today. Must have been my leg session and lack of sleep on Monday night. Only slept 4h Monday, got good sleep Tuesday but it wasn’t enough since I was already getting sick. Took the day off work today to sleep after check ins and make sure I can be 100% tomorrow and get my training in.

Always pretty bloated after my high day for legs.

 

[Trenbolonely]

Some unexpected news, because of my squat videos and deadlift videos and some other lifts on Chinese social media platforms I just got invited to lift as a sponsored athlete at a strongman competition in another city. This means free travel, and hotel stay, free to enter, etc. It also happens to be one of my wife’s favorite cities to eat ins

I’m very strongly considering it, and my wife already said I should do it and we can do a family trip, just have to pay her ticket to travel which isn’t bad.

However I have never tried a strongman competition and don’t really want to embarrass myself. so if the events look like I ones that suit my strengths, I will. For example if there are pull based, grip based, races or Carries, things like this I can do a good job. But if they are many overhead presses, my strength is a bit lackluster in this capacity due to my unusually long arms and lack of training these movements for heavy singles at any time. It is in April so if I get that list I’ll probably bang out some singles and triples here and there and do some more training with dashes/grip etc.

 

[Yano]

Some unexpected news, because of my squat videos and deadlift videos and some other lifts on Chinese social media platforms I just got invited to lift as a sponsored athlete at a strongman competition in another city. This means free travel, and hotel stay, free to enter, etc. It also happens to be one of my wife’s favorite cities to eat ins

I’m very strongly considering it, and my wife already said I should do it and we can do a family trip, just have to pay her ticket to travel which isn’t bad.

However I have never tried a strongman competition and don’t really want to embarrass myself. so if the events look like I ones that suit my strengths, I will. For example if there are pull based, grip based, races or Carries, things like this I can do a good job. But if they are many overhead presses, my strength is a bit lackluster in this capacity due to my unusually long arms and lack of training these movements for heavy singles at any time. It is in April so if I get that list I’ll probably bang out some singles and triples here and there and do some more training with dashes/grip etc.

Hard work bringing rewards !! This is excellent man and sounds like a great experience to learn from and grow even bigger and stronger.

 

[Trenbolonely]

Events will be

400kg farmers walk（high start ）
max log
Max 18 partial deadlift
1000lbs super yoke
500kg tire
Atlas stones

Found a gym that has some of the equipment necessary from a guy here who works with the folks who do qualifiers for WSM in china, so I’ll be making a weekly training trip to do some technical work with the logs, tires, etc. he also told me about one of the qualifiers the month after the comp I will participate in but idk how interested I am in it as I’ll be doing one next month and I’m not a strongman or have any business doing high level strongman comps

Really excited to put up a nasty 18 partial deadlift and try the stones the first time. I have always wanted to do those since I first saw a strongman competition. I will have my work cut out for me with logs for a month. And most likely adding some tren to my stack to get it cracking

 

[Trenbolonely]

Been sick and not updating log. Wife got sick too with a fever for two days so I have been a bit busy fitting everything in to the day. Trying to adjust to lifting a bit heavier. Not going all in too quick, just starting at some singles at 85%, want to minimize fatigue accrual, just want to get the Body building gains but still at least prepare a bit. Was definitely a hard week to be honest. Very tired this week.


Thursday:back

No belt Conventional deadlift with 60 second rest
1x190kg
1x210kg
1x220kg
1x230kg
1x240kg to 85% of 1rm
Crazy how much I feel the exact vertebrae that has to be held in place with the brace when not using a belt.

Paused Pull-down
2x8 130kg
1x13 100kg

Barbell row
1x10 110kg
1x15 85kg

T-bar row
2x8 80kg
1x15 60kg

Hammer row mi40
2x10 100kg per side

Machine pullovers
4x25 80kg

Side raises
1x12 17.5kg
1x15 15kg
Drop 10kg
Drop 5kg to failure

Rear delt machine fly
3x20 40kg







Friday: delts and arms
Weight: 102.7kg
Lateral raises
1x12 22.5kg
Drop +6 17.5kg
Drop +10 12.5kg

Smith overhead press
1x5 100kg
1x20 rest pause 75kg

Hammer raise
3x12 12.5kg

Cable lateral raises
3x15 10kg
Drop +6 5kg

Dumbbell hammer curl
3x12 22.5kg

Preacher curl
3x12 15kg

Triceps pushdown
4x25 25kg

Incline French press
3x10 full weight

Triceps dips
3x failure






Saturday: legs, abs, calves
Weight: 102.2kg
Low bar Back squat
2x140kg
1x180kg
1x220kg for 85% of estimated 1rm. Not bad but balance on low bar is a bit wonky, back is also tired from the 1rm last week and the 85% of 1rm deadlift on Thursday.

Lying 2 legs Hamstring curls
1x12 80kg
1x20 60kg

Lying single leg hamstring curls
1x15 31kg
1x12 31kg
1x11 31kg

Vertical single leg hamstring curls
3x12 25kg

Glute bridge
1x8 240kg
1x15 120kg

Abductor
3x30 50kg

FST 7 leg extension (60s rest)
7x30 30kg MUST INCREASE

High and wide leg press (90s rest)
4x25 160kg (PR)
Jelly legs after this


Plate loaded crunches
2x15 55kg
1x10 55kg

Leg raises
2x20

Plate loaded sit ups
2x20 5kg

Calf press
3x20 115kg
4x15 115kg

Calf raises
2x50 220kg

 

[Berserker_D]

Killing brother! Keep banging that shit and keep us updated on that strongman comp! That sounds like an amazing opportunity

 

[Trenbolonely]

Killing brother! Keep banging that shit and keep us updated on that strongman comp! That sounds like an amazing opportunity

Appreciate it and will do man! Im still waiting on the exact date of the comp since a lot of sporting events like this are confirmed very late. At any rate, going to go do some work with logs, and tires on Friday for the first time.
Tbh I’m just gonna try to have fun and keep very humble expectations for the events other than the partial deadlift .

 

[Trenbolonely]

Sunday: rest
Weight: 102.1kg

With this illness even though I’m eating exactly to my plan, I still wasn’t able to put any weight on this week. And is the first week in a while my weight fluctuated downward.
Adding trenbolone acetate 2-300 per week until competition ends and will load a pretty high dosage (to me lol) the week before the competition so I have a higher amount in the blood for the events. So about 5 weeks.

 

[Trenbolonely]

Monday: chest, arms
Weight: 102.25 weight really kind of settling in this week even after my low carb day. Very odd. I’m assuming being sick gave me some digestion trouble.
My elbows were bone dry today after having the flu, and the 220kg low bar the other day.
Tendinitis was nasty. Really painful session today. Also forgot my elbow sleeves which didn’t help. Took some PRs again either way.
Tren will be 225mg per week, 3x 75mg per mL.

Paused Incline smith press with tempo/ sleeveless
1x6 120kg PR for pauses and no sleeves
1x11 95kg

Flat press
1x6 160kg PR
1x12 100kg

Pec Dec
1x10 70kg
1x10 50kg

High incline cable fly press
3x12 10kg per hand

Hammer curl
5x20 20kg

Superset

Overhead triceps extension
5x20 12.5kg

Downward Cable cross
2x20 20kg

Superset

Single hand reverse press downs
1x20 7.5kg per arm
1x15 7.5kg per arm

 

[Trenbolonely]

Tuesday: legs
Weight: 102.2kg
Still a little sick. Hope I’ll be 100% by Thursday today was rough. Threw up after my 100 rep set of leg press. Eating right after was difficult
Coach wants me to drop the weight and focus more on the tempo on the barbell squats.
Honestly I will just go to the smith at this point since I want to lift bigger when I squat, so I can keep this in check easily on the smith where I don’t care about what the number is.

High bar back squat
Paused 1x5 200kg
1x8 180kg

Coach said to increase rom on these, increase the depth of the pause.

Hamstring curls
1x11 65kg
1x15 50kg

Leg extensions
1x50 30kg
1x30 50kg
1x20 70kg
1x10 110kg
Drop +10 90kg

Leg press
1x12 220kg
1x20 170kg
1x100 50kg

Adductor
1x25 45kg
3x25 50kg

Split squat
12/12/12 60/50/40kg

 

[Trenbolonely]

Wednesday: rest
Weight: 103.37kg/ 228lbs

Weight seemingly back to normal after getting to the end of the flu. Influenza has been going around here. I’m just happy I could still eat correctly and train during the week, even if it was pretty difficult.

After talking to my coach about this week, I will not be going forward with the strongman competition and will withdraw my participation.

Since I didn’t pay for entrance in the competition and tickets were not purchased yet with the sponsor that is no trouble at all.

I will also be dropping the tren, as this was not in my coaches protocol and would only have been for the competition.

Singles and any strength work will also be discontinued. So my barbell squat weight will also be reduced significantly and I will be doing maximal rom with a more significant pause and slower tempo like I do in hack, v squat and smith.

I need to stay on the protocol 100%, and focus on only the off season for mass.

my focus must be solely on body building, which is the goal, even if the sponsorship in the strongman competition sounds like fun, that is not the point.

 

[Trenbolonely]

3/20 weekly check ins
Rest day after 3 meals
103.37

Also after checking weekly weights, despite being sick I did actually move up on average, just my high and low days were not as high or low

For example, I am .37kg heavier this Wednesday than last Wednesday.
Fuck the flu

 

[Trenbolonely]

Thursday: back
Weight: 103.15kg

Paused Barbell row
1x10 115kg
1x13 90kg

Paused pull-down 3s negative
2x9 100kg
1x15 80kg

Paused T bar row
2x8 85kg
1x20 60kg

Paused single arm hammer low row 3s negative
2x10 60kg per arm

Plate loaded Pullovers
2x20 85kg
2x25 85kg

Bent over fly
1x12 17.5kg per arm
1x20 12.5kg per arm
Drop + 5 10kg
Drop +5 5kg

Rear delt machine fly
2x25 36kg
1x20 36kg

Back development



Unrelated to my progress, but my wife decided to take up body building, so I will be coaching her doing what is basically for wellness, naturally, and with definitely poor commitment to the diet aspect hahaha. Either way it is still fun that she is developing an interest in body building and I hope she will stick with it! It will be tough balancing her and my gym time with our parenting and work obligations since we can’t go at the same time, but hopefully she will stick with it

 

[Trenbolonely]

Friday: delts, arms
Weight: 103.36

Lateral raises
1x12 17.5kg
Drop
1+8 12.5kg
2+ 6 7.5kg

Overhead press
1x10 100kg
1x20 80kg RP

Hammer raise
3x12 12.5kg

Single arm cable lateral fly on heavy machine
2x15 10kg
1x10 10kg
Drop
1- +5 5kg

Single arm Preacher curls
3x12 17.5kg

Hammer curls
3x10 22.5kg

Triceps pushdowns
3x25 22.5kg

Incline French press
3x8 forgot what weight I selected

Triceps dips
3x failure




Saturday: legs 2
Weight 102.9kg

Horizontal Hanstring curls
1x10 76kg
1x20 RP 54kg

Single leg horizontal hamstring curls
3x10 22.5kg

Vertical hamstring curls
3x10 25kg

Romanian deadlift
1x10 120kg
1x12 100kg

Abductor 3x30 45kg

Leg extension 1 minute rest
7x30 36kg

Leg press 1.5 minute rest
4x25 60kg

Calves raises
3x20 220kg

Calves press
2x50 30kg
4x15 130kg

Standing abdominal crunch
3x15 35kg

Leg raises
4x20 body weight

Front/side/back






Feel like addition of gh is improving condition.
Started to notice new veins as well, that I did not have even on my previous cut. Stretch marks are also beginning to form on inner/outer leg. More developed on outer/upper quad

 

[Trenbolonely]

Monday: chest, arms
Weight: 103.2kg

Pec Dec
1x 13 55kg
Drop
1x6 45kg
Drop
1x4 35kg

Paused Incline
1x5 130kg
Drop
1x2 120kg
Slightly overshot without sleeves, but hopefully I will hit it next week. Still a personal best with tempo and pause.

1x11 95kg

Decline bench machine
1x6 160kg
Longer eccentric and pauses
1x12 100kg
Drop
1x8 60kg

High incline Chest fly press
1x12 25kg
2x10 25kg

Machine hammer curl
5x20 20kg

Superset

Back supported Tricep pushdown (cables were busy, someone was doing cable crosses)

5x20 30kg

Cable cross
2x17 20kg

Superset

Body weight dips
2x failure

 

[Trenbolonely]

Wed: legs, calves, abs
Weight: 103kg

Had to rest yesterday because my work required a lot of preparation for Easter activities and I could not go to the gym.

Single leg seated Hamstring curls
1x10 70kg
1x13 55kg

Leg extensions
1x50 35kg
1x30 55kg
1x20 75kg
1x12 110kg
Drop
1x6 90kg

Leg press
1x10 240kg
1x15 200kg
1x100 60kg

V squat
1x8 275kg
1x12 210kg

Split squat
12/12/12 triple drop
50/40/30kg

Adductor
3x20 45kg

Wednesday check ins, no pump

Side/front/back

 

[Trenbolonely]

Thursday: back
Weight. 103.36

Paused barbell bench
1x10 120kg
1x13 95kg

Paused Pull-down
2x8 110kg
1x13 90kg

T bar row
2x10 80kg
1x13 60kg

Single handed ISO lateral low hammer row
2x8 60kg per hand

Machine Pullovers
3x20 90kg
1x26 80g

DB side raises
1x12 17.5kg
1x15 15kg
Drop
10k

Rear delt machine
3x20 31kg

Rear relaxed


Friday: delts, arms
Weight: 104.00kg
Almost exactly 230lbs in a decent condition.
Continuing to recomp, chug along at around this weight. Currently not trying to gain weight, again just want to recomp, really shouldn’t be anything interesting or eventful at the moment, just grinding away, working on technical stuff, trying to dial training sessions in.
Veins returning to triceps in front double bi.

Seated lateral raises
1x12 15kg
Drop
1x6 10kg
Drop
1x10 5kg

Smith press
-has to be the heaviest smith I’ve ever used,
1x8 70kg
Rest pause 1x20 50kg

Hammer raises
3x12 15kg

Cable flies
2x15 15kg
1x15 15kg
Drop
1x5 10kg

Seated incline hammer curls
3x12 20kg

Single arm Preacher dumbbell curls
3x12 17.5kg

Cable pushdowns
3x25 27.5kg (if I remember correctly)

Incline French press
1x9 full stack
2x8 full stack

Tricep dips machine
3x 12

I had to change gyms since my last leg day apparently my training was too intense for some women in the gym and they felt scared/uncomfortable. Wasn’t given any warning but they explained that since they added some new dance classes at lunch for middle aged women, apparently grunting during last reps is spooky! Doesn’t matter when Chinese guys do half reps and scream but a foreign guy with a beard is gonna scare off all their business!
Since I didn’t break any rules or anything in the contract they gave me a pretty nice refund, so I only spent 50USD on the last 6 months of going there, which is fine. Just used the refund to get a new membership at a place across the street.