Trenbolonely’s Bodybuilding/Powerlifting Log

[Trenbolonely]

Wednesday: check in update

First time in a long time (14 weeks), will be adding food (not a lot, only +40g carbs on NORMAL training days) and PEDS (adding +2iu humalog in post workout, +10iu lantus on high carb days, MENT going to approximately 150mg/week)

Will push body weight up a little bit higher, 1-2kg
After that will maintain several weeks and finally cut to a weight I can rebound out of.

 

[Trenbolonely]

Thursday: back
Weight: 105.2

Pull-down
1x10 140kg
1x9 140kg
1x12 110kg

row
1x8 140kg
1x15 100kg

Tbar row
2x10 80kg
1x15 60kg

ISO lateral low row hammer grip (unilateral)
2x8 180kg (total)

Machine Pullovers
1x25 90kg
3x20 90kg

Bent over Side raise
1x15 17.5kg
1x15 15kg
Drop 12kg to failure
Drop 10kg to failure

Machine rear delt fly
3x25 36kg

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Friday: delts and arms
Weight: 104.9

Lateral raise
1x12 20kg
Drop 10kg
Drop 5kg

Shoulder press
1x9 120kg
1x22 95kg

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Saturday: Legs 2
104.2
Horizontal Hamstring curl
1x13 76kg
1x20 60kg

Vertical hamstring curls
1x15 25kg
2x15 20kg

RDL
1x10 130kg
1x12 110kg

Abductor
3x30 45kg

Horizontal unitlateral curls
3x10 30kg

Leg extension FST7
7x30 36kg

Vertical leg press (high and wide)
3x25 110kg
1x25 90kg

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Monday: chest, arms
Weight: 105.96

Paused incline smith
1x6 120kg
1x10 100kg

Decline bench
1x10 150kg
1x12 100kg
1x8 60kg


Pec fly
1x11 70kg
1x10 50kg

High incline Fly press
3x12 25kg

Cable Hammer curl
5x25 36kg

Superset

Overhead triceps extension
4x23 28kg
1x25 22kg

Cable fly
1x20 18
1x18 18

Superset

Tricep dips
2x15

 

[Berserker_D]

Looking damn jacked brother

 

[Trenbolonely]

Looking damn jacked brother

Thanks bro!

 

[Trenbolonely]

Thursday: back
Weight: 106.2

Took the weight down a little to dial in technique and really get a better time under tension and connection.

Pull-down
2x8 130kg
1x13 105kg

Barbell row
1x8 130kg
1x13 100kg

Tbar row
1x8 80
1x10 70
1x14 50kg

ISO lateral low row hammer grip (unilateral)
2x10 140kg (total)

Machine Pullovers
4x20 95kg

Bent over Side raise
1x12 20kg
1x15 17.5 kg
Drop 15 to failure
Drop 7.5 g to failure

Machine rear delt fly
3x20 40kg

Back day photos, starting to get a better taper
First two- posed


Second 2 unposed


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Friday: delts, arms
Weight 106.12

Friday: delts, arms
106.12

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

Overhead DB press
1x8 27.5 per hand
1x20 Rest paused 17.5 per hand

Hammer raise
3x10 10kg per hand

Unilateral cable fly
3x15 15kg
Drop
+5 10kg
+5 5kg

Unilateral Preacher curl
3x12 17.5kg

Hammer curl
3x12 17.5

Triceps pushdown with back support
3x25 40kg


Incline French press
3x10 76kg (full stack)

Tricep dips
3 x failure


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It’s now been 9 months since my last bulk, I’ve already weighed in just one pound lighter than last time, but still will continue this bulk so I took some time today to reflect on my previous body composition at this weight.


These are last August 2023 106-107kg weight
Compared to May 2024 106-107kg



AND I took a moment to find an image at a weight that I think is approximately the same body fat as I currently am.
It was 95kg on my cut, so I will show
95 vs 106.8kg at the same body fat

 

[Trenbolonely]

Saturday: legs2
104.9

Sets were out of order due to machines bein in use.

Lying curl
1x10 76kg doibkenpaused
1x20 54kg

Hip bridge
1x6 255kg I got cramps while pushing out the last rep and had to abandon the set. Fucking painful and didn’t want to drop 255kg on myself or wreck my knees
1x12 180kg felt better, had some electrolytes salt etc

Vertical leg curl
3x12 30kg
Pretty big jump possibly because I couldn’t do my first hip bridge set to

Abductors
3x30 45kg
Single leg horizontal curl
3x10 36kg

Leg extensions-
Not sure wha t happened but my muscles and tendons felt like they were gonna be ripped apart. Had to lower weight and focus on time under tension to avoid inflaming the problem
3x30 36kg
4x30 22.5kg

Leg press (high wide)
4x25

Sunday: rest
106.3

Monday: chest, arms
107.3kg

Pec fly
1x10 full stack
1x10 54

Incline barbell bench
1x7 100kg
1x10 80kg incline press chair fell at 2 reps and ruined my set, was going up then it set the bar back to my chest and I just finished the set. Could’ve been bad.

Flat press
1x9 140kg
1x12 100kg
Drop
1x8 60kg

Dumbbell fly press
3x12 27.5kg

Cable hammer
5x20 42.5kg

Superset

Overhead triceps extension
5x20 31kg

Cable cross downward with better TUT
2x16 13kg

Superset

Triceps dips
2x16



Weight before and after breakfast

 

[Trenbolonely]

Tuesday: legs 1
Weight: 106.7kg

1 leg Hamstring curls
1x10 40kg
1x12 31kg

Leg extensions
Longer time under tension
1x50 20kg
1x30 45kg
1x20 1x60kg
1x10 90kg
Drop
1x10 70kg

Standing leg press
1x 10 210kg
1x20 140kg
1x100 60kg

Hack squats
1x10 250kg
1x15 180kg

Split squat
12/12/12 drop set 60/40/30

Abductors
4x25 50kg

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Wednesday: rest
106.7kg

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Thursday: back
Weight: 106.2

pulldowns, focus on extending tempo and longer pause
1x8 130kg
1x9 130kg
1x14 100kg

Low rows
1x8 180kg
1x 12 140kg
Man idk what was going on these felt so fucking light today so I just straight up added a plate

T bar rows
1x15 80kg
1x10 90kg
1x12 60kg
Also not sure what happened but fucking blasted my usual weight. I guess extra food and gear is really kicking in. Fuck

Hammer rows
2x10 220kg total… getting much better at engaging the part of the lat I want with heavier load.

Pullover
4x20 100kg
Also shit on my PR for this movement this week. Really seems like a good response to MENT.

DB side raises
1x17 20kg
1x15 17.5kg
Drop
1x4 15kg
Drop
1x10 5kg
More PRs damn very good session

Machine rear delt machine
1x20 40kg
1x13 40kg
1x22 31kg
Finally too tired to even do last week’s weight

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Check in update
2-3 more weeks bulking then will mini cut.
Really looking forward to a change of pace and I know I’ve put in an appreciable amount of muscle, so I’m excited to see.
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Back photos: I think my back is starting to make good progress. Also can still see some muscle, Christmas tree; despite body fat being high right now so I’m happy with this.
I think my back and legs have made the most improvement, which is exactly what I wanted. Wish my arms could’ve grown a bit more but it is what it is. My arms are long af so they take long to grow.

Rear lat spread


Rear relaxed


Unposed


Two 107kg upper body comparison:
9 month recomposition of 235lbs
Last bulk 2023 summer vs. now 2024