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