Trenbolonely’s Bodybuilding/Powerlifting Log

[Trenbolonely]

Monday: chest, side delts, arm
Weight: 104.2kg/229.75lbs

Last week I forgot to write my arms! And delts!

I can’t tell if my pressing strength is stalling or because I have Saturday FST7 on triceps, my incline suffers Monday. Either way my set didn’t go so hot today and I missed a rep of my bread and butter heavy work set

Mi40 Pec fly
RAMP
Start at 27kg
Full 1x10 56kg
1x8 65kg
Drop
1x8 45kg
+ 30second static hold
+5 (1/2 rep) partials



Incline bench
1x5 145kg (no sleeves)
1x15 tempo 80kg
+tempo MYO REPS @ 60kg
M1 *6 M2* 6 M3* 6


DB Flat press
1x8 100kg (total)
1x12 70kg (total)

Tempo Dips with pause
3x8

Superset

Cable cross (up)
2x20 18kg
cable cross (down)
1x18 18kg

lateral raises
RUN THE RACK
5 5kg
5 10kg
5 15kg
5 20kg
3 25kg
5 20kg
5 15kg
5 10kg
5 5kg

Hammer cable curl
5x22 40kg

superset

Overhead triceps extension
5x20 27kg

Some notes on posing: will begin to practice and map out basic utilitarian transitions from pose to pose. For a couple reasons. 1: I don’t really like the flamboyant posing routines, 2: I need to keep things simple while I build posing habits in a sequence, because I’m a beginner 3: I want motion to be economical between poses, focus on execution of pose, not execution of transitions. So I will be experimenting with some step by step methods of going from one pose to the next, and using photographs not video, first to plan it because I’m not talented with choreographic elements.

Neutral front w/ downlighting

Most muscular


Quarter turn to side chest transition steps:
Yes my quarter turn is very poor! I desperately need to grow my arms and I carry a lot of fat on lower midsection and chest so it’s gonna take a while to fix this.



Rear relaxed

 

[Trenbolonely]

Tuesday:
Hunger starting to return this week. High day was still not easy.


Adductor RAMP 20+STATIC HOLD in las set

FULL 1x20 46kg

FINAL 1x13 54kg + 6partials + 30s hold




Standing single leg curl

7x15 15kg

• lying leg curl kept the leg in a more stable stretched position, will continue that one instead

-leg extension 100 reps with tempo

1x100 9kg



-horizontal leg press RAMP 12 (raw)

FULL 1x12 220kg

FINAL 1x8 260kg





Hack leg press

1x100 50kg RP: 50/30/20




V-squat

1x8 170kg

1x12 (1+1/12) 70kg



-split SQ

1x12/90+12/70kg +12/50kg dropset

-load was increased a lot because last week was not challenging enough. This session it was a much more intense movement.




A comparison of 3 months ago to now at around same weight

 

[Trenbolonely]

calories going down again
PED protocol changing
No more high days, will have refeeds when necessary
Less insulin
+2.5iu gh
-100mg/e2d EQ
+100mg/e2d MP
I forgot to mention 35 minutes cardio 6/7 days per week. Mostly biking now to commute to work, walking on rainy days or weekends.

This will be my first time using masteron propionate.

Still no clen, no yohimbe or other fat burners.

 

[Trenbolonely]

sunday weight: 103.86kg/229lbs
Started masteron today, removed some EQ, Sunday.

Unrelated I will be handling some friends at their first shows next month which will be interesting. One natural classic physique, and one men’s physique. Will be a good learning experience .


Lifts from second half of week

Thursday



BACK


Pull-down (plate loaded machine)

1x8 160kg

1x10 140kg

1x20 100kg rest pause



-t-bar chest support

2x8 100kg

1x12 80kg



-barbell row

1x7 140kg

1x12 100kg



-one arm hamer row

2x10 70kg per arm



-DB or mashine pull over

4x20 60kg



-upper back chest support dumbbell row

Changed the back support and ROM increased

4x12 35kg per hand

(90sec. Breaks)



-smith shrugs

RAMP

FULL 1x10 220kg

FINAL 1x7 250kg

double DROPSET

+6 220kg

+6 190kg



Barbell shrugs

Ramp

Full 1x12 180kg

Final 1x8 220kg

Double drop set

+10 140kg

+10 100kg



Friday



rear delt machine

1x20 40kg

1x23 40kg

1x25 40kg





-bent over side DB raise

1x10 20

1x15 15

– double dropset 10,5



Lateral raise (seated)

RAMP

FULL 1x12 20kg

1x8 22.5+ 4 partials




DB hammer press

1x6 80kg

1x20 50kg



-barbel front rise on incline bench

2x10 25kg

1x12 20kg



incline banded DB fly

1x12 12.5kg + red band

1x13 12.5kg +red band

1x 13 12.5kg



+ red band



stretch pushup

2x15

1x9







Saturday: hamstrings, arms



Lying Single leg Hamstring curl

RAMP from 13kg

Full set to 1x12 31kg

1x9+ 2 partials 36kg



Hip thrust

1x6 275kg wanted 8, but my foot placement was bad, and I had to reset. Was having trouble with foot placement and where I was pressing through even through warm ups.



1x13 170kg volume PR back off


Assisted pull ups

4x12



Rope push down FST7 (back supported)

correct muscle with no body movement

4x15 22.5kg

2x12 22.5kg



single arm preacher curl

RAMP

FULL 1x12 12.5kg

1x10 18kg

Back off

1x11 9kg

+4 4kg



Incline Barbell French press

RAMP

FULL 1x10 40kg

1x6 50kg



incline hammer curls

1x11 20kg

1x11 20kg



1x12+ 12(1/2 partials) 12.5kg



Machine dips

1x11 160kg

MYO REPS

1x20 140kg +130M1 *8 M2 *6 M3 *5

Picture Friday at 104.4kg, and Thursday for back 104.8

Judging from ab and thigh, gynecomastia is improving. Still a bit there, but much better than before frankly. I cannot run ment at the same quantity if I don’t have a way to ameliorate progesterone sides. Very important to have learned.

 

[Trenbolonely]

Monday: chest, arms, delts
Weight: 103.8kg

Getting cardio in like clockwork, diet is always no problem. Training going well. Progress is in the process! Feeling much less tired as my diet gets lighter, and digestion becomes less taxed. energy is so much higher now, but definitely feeling gym sessions have me gassing harder.

Pretty solid PRs and overload everywhere
Double checking log before and during session to make sure I’m beating weights or increasing reps.

Gonna keep very focused on trying to either add or maintain the movements so that I can explode into the rebound after this cut. I hope that the masteron will help me preserve some strength.

One of the things I learned last time is how quickly strength gets added, even with out a lot of PEDS in rebound. so I really want to make a serious effort to set myself up to be much stronger when I am out of this deficit and really put up some nasty numbers by the time I’m 245lbs+. In the first part of the off season I added a plate to a lot of pressing movements, so I really want to see if next bulk I can start pushing 4 plates. I also want to see if I can get my tempo RDL with clean technique to 4 plates by the end of the cut since last session it was really moving.

Mi40 Pec fly
RAMP
Start at 27kg
Full 1x10 56kg
1x8 67.5kg
Dro0
1x6 49kg
+ 30second static hold
+6 (1/2 rep) partials



Hammer incline press
2 notches visible on seat, CHECK AND SET

1x6 150kg
MYO REP SET
1x10 120kg 100kg M1 *6 80kg M2 *6 M3 *6


Flat press
1x8 150kg
1x13 100kg

Tempo Dips with pause
1x15
2x8

Superset
Cable cross (up 9 notch)
1x20 18kg
Cable cross (even 14 notch)
1x15 18kg
cable cross (down 22 notch)
1x20 18kg

lateral raises
RUN THE RACK
5 5kg
5 10kg
5 15kg
5 20kg
5 25kg
3 30kg
5 including partials 25kg
5 including partials 20kg
5 15kg
5 10kg
5 5kg



Hammer cable curl
5x23 40kg

superset

Overhead triceps extension
5x25 27kg


Photos from today. Considering I first started with regular progress photos last year around this time, I think the quality of my physique in general has changed a lot.

 

[Trenbolonely]

Tuesday: legs
Wednesday: rest
Weight:103.1kg

My cardio is still a mix of cycling and walking, 35 minutes a day, 6 days a week.

Weight going down since dropping EQ, and diet seems to be moving the scale again. Even though I added some gh, weight is coming off and i didn’t get much more water retention. The masteron short ester seems to be getting to work, as I’m still adding reps or load.

Had a mishap, my last test c vial popped since a new source crimped it poorly, so I’m going back to my home brewed test propionate until I get my next paycheck so not to waste more than I have allotted to hormones on a monthly basis.

Adductor RAMP 20+STATIC HOLD in las set
FULL 1x20 22.5/31kg/40kg/49kg
FINAL 1x9 58g+ 5partials + 30s hold



-lying double leg curl FST-7 30s break
5x15 22kg
1x15 27kg
1x13 27kg
NOTE TO SELF DO 27 12-13 reps next


-leg ex 100 reps with tempo
1x100 9kg



- hack leg press RAMP 12
Full 1x12 180kg
Final 1x7 220kg


Leg press
1x100 60kg Rest pause 60/20/20


-hack SQ
1x10 MI40 220kg
1x12 (1+1/2) 140kg


-split SQ
1x12/90+12/70kg +12/50kg

Tuesday neutral front
My legs are looking totally different now even though I’m not shredded. So happy with how the program affected my leg development. I’ll definitely have to run it back in the future if I want to build legs more.

 

[Trenbolonely]

Diet will stay the same for another week.

Noticed stretch marks on my pecs, under armpit and connecting to shoulder are getting worse. Seems that my upper body is beginning to grow despite the deficit, or else I would not notice new stretch marks, while losing weight…

- Aggregate weight loss over course of week was -.1kg/.2lbs
-Weight change from Wednesday to Wednesday was -.5kg/1.1lb

Now using test P @ 200 E2D instead of test C @ 250 e2D.

 

[Trenbolonely]

Thursday
103.4

BACK
Pull-down (plate loaded machine)

1x8 140

1x8 120

1x20 80kg rest pause

Changed seating and tenpo



-t-bar chest support
2x9 105kg PR
1x12 80kg


-barbell row
1x8 140kg
1x12 100kg



-standing one arm hammer row
2x8 115kg per arm

-DB or mashine pull over
4x25 60kg



-upper back chest support dumbbell row

4x12 30kg per hand, went down I guess since other things increases
(90sec. Breaks)



-smith shrugs - went down was fucking gassed
RAMP
FULL 1x12 180kg
FINAL 1x4 220kg
double DROPSET
+8 180kg
+6 140kg




Friday
103.4

rear delt machine
1x22 40kg
1x25 40kg
1x25 40kg

-bent over side DB raise
1x10 20
1x15 15
– double dropset 10,5

Lateral raise (seated)
RAMP
FULL 1x12 20kg
1x8 22.5+ 4 partials

Machine hammer mi40
1x6 full stack
1x20 half stack

-barbell front rise on incline bench
2x10 25kg
1x13 20kg

incline banded DB fly
3x15 12.5kg + red band
Must increase

Superset
stretch pushup
1x13
1x17
1x15



Saturday: hamstrings, arms
Weight: 102.08

Big hamstrings PRs today.

Lying Single leg Hamstring curl
RAMP from 13kg
Full set to 1x12 36kg
1x??? 41kg forgot to count


RDL
1x7 180kg
1x12 140kg



Assisted pull ups
4x12 54kg assistance



Rope push down FST7 (back supported)
5x15 22.5kg
2x12 22.5kg

single arm preacher curl
RAMP
FULL 1x12 12.5kg
1x10 18kg
Back off
1x15 9kg

Incline cable French press
RAMP
FULL 1x10 54kg
1x6 60kg

incline hammer curls
1x12 20kg
1x12 20kg
1x15 + 15(1/2 partials) 10kg

Machine dips - reduced weight triceps were way more burnt from cable on French press
1x12 140kg
MYO REPS
1x20 120kg +100M1 *6 M2 *6 M3 *6

Sunday: rest
Weight: 102.7kg


Images from Thursday, Friday

 

[Trenbolonely]

Haven’t updated in a minute. Been very busy, family is visiting and I haven’t seen them in 5 years. Still getting training and diet done exactly.

Monday: 102.5kg

Mi40 Pec fly
RAMP
Start at 27kg
Full - entire stack
Drop
1x10 40kg
+ 30second static hold
+6 (1/2 rep) partials

Smith incline
1x8 140kg
1x13 100kg + 80kg myo reps



DB press
1x7 50kg per hand
1x12 35kg per hand


Tempo Dips with pause
1x8
2x10

Superset

Cable cross (up 9 notch)
1x20 18kg
Cable cross (even 14 notch)
1x20 18kg
cable cross (down 22 notch)
1x20 18kg



lateral raises
RUN THE RACK
10 - 25 kg by 2.5kg intervals x 5 reps per weight

Hammer cable curl
5x25 40kg

superset

Overhead triceps extension
5x25 27kg



_____________________________________

Tuesday: huge PRs on some movements. My legs still hurt and it is Saturday. Especially abductors are still feeling torn up.

102.7kg

Adductor RAMP 20+STATIC HOLD in las set
FULL 1x20 22.5/31kg/40kg/49kg/63
FINAL 1x14 full stack +5kg 5partials + 30s hold

-lying double leg curl FST-7 30s break
7x15 27

-leg ex 100 reps with tempo
1x100 9kg


-horizontal leg press RAMP 12 (raw)
FULL 1x12 260kg
FINAL 1x6 300kg

Hack leg press
1x100 50kg RP: 50/25/15/10

V-squat
1x8 180kg
1x12 (1+1/12) 70kg


-split SQ
1x12/90+12/70kg +12/50kg

_____________________________________
Wednesday: 102.8kg

_____________________________________
Thursday: 102.35kg

BACK
-V-grip lat pull down
2x8 full stack,
Bought the thing to add weight… sadly it won’t work with this pull-down… I used it on other machines but can’t with this…
1x20 3/4 of stack REST PAUSE SET


-t-bar chest support
2x8 105kg
1x15 70kg


-barbell row
1x8 140kg
1x12 100kg



-standing one arm hammer row
2x8 140kg per arm

-DB or mashine pull over
4x20 60kg
Changed ROM after watching a technique review of Dorian gates doing this on a machine. (Slightly less rom at the top) made it more difficult with more constant tension

-upper back chest support dumbbell row
4x12 27.5kg
-improved pauses and tempo
(90sec. Breaks)



-smith shrugs
RAMP
FULL 1x12 170kg
FINAL 1x8 220kg
double DROPSET
+9 170kg
+13 120kg



__________________________________________
Friday: 102.30kg


rear delt machine
3x25 40kg

-bent over side DB raise
1x11 20kg
1x15 15kg
– double dropset 10,5

Lateral raise (seated)
RAMP
FULL 1x12 20kg
1x6 25kg 4 partials

Overhead machine press
1x6 140kg
1x20 100kg

-barbel front rise on incline bench
1x10 25kg
2x12 20kg

incline banded DB fly
2x14 15kg
1x15 15kg
+ red band

Superset
stretch pushup
1x16
1x12
1x7


Photos through the week

 

[Trenbolonely]

Monday
Look a bit bloated today. Not sure what exactly happened

Mi40 Pec fly

RAMP
Start at 27kg
Full - entire stack
Drop
1x6 49kg
1x4 35kg
+ 30second static hold
+6 (1/2 rep) partials

Hammer incline press
2 notches visible on seat, CHECK AND SET
1x7 150kg
MYO REP SET
1x11 120kg 100kg M1 *6 80kg M2 *6 M3 *6




Seated cable press mi40
1x10 130kg
1x13 110kg



Tempo Dips with pause
1x12
1x8
1x10

Superset

Cable cross (up 9 notch)
2x20
Cable cross (down 22 notch)
1x20 18kg



lateral raises
RUN THE RACK + DESCEND
5-25kg 5kg





Hammer cable curl
5x20 45kg

superset

Overhead triceps extension
5x20 27kg

 

[Trenbolonely]

Got some bad news…
Fell off of my bike while doing cardio and injured my back. I seem to have herniated a disc.
The last time I fell off my bike was 6 years ago and I fractured a bone in my elbow since I high sided.

Good news
I was still able to do legs but one thing felt a bit off, my leg extensions couldn’t do full ROM. I think because I don’t deadlift or barbell squat I will be able to train basically normally.
I am very lucky I can still train and that this injury is not worse.

That being said I need to talk to my coach because I don’t think I can barbell row, and probably shouldn’t RDL or do hip thrusts. So I may need to make some adjustments to my hamstrings training, and a little to back day.
I also cannot leg press horizontally, so I must HACK PRESS. because I cannot bend at the hip as well as before. I can still squat ass to grass on hack squat and hack leg press though!

I will also ask about using some tb500.

I will not let this affect my training in a serious way. That being said outside the gym my quality of life has decreased.

Thank god it is not worse, and I will take this as a lesson. It is forcing me to be even more technical in my lifting and I hope that I can really adjust well to being more methodical in how I load and target the muscles.

I am going to be EXTREMELY strict with movements now and use as slow a tempo as necessary to make sure I am not putting pressure on lower spine.

This was my leg day AFTER my injury.

Tuesday-
Weight: 101.3kg

Note- NO KNEE SLEEVES
Adductor RAMP 20+STATIC HOLD in las set
FULL 1x20 22.5/31kg/40kg/49kg/58
FINAL 1x16 63kg + 30s hold and partials



-lying double leg curl FST-7 30s break
7x15 27
Not bad! Add weight next week


-leg ex 100 reps with tempo
1x100 9kg
BAD! Pain on lumbar spine from extending legs out.

hack leg press RAMP 12 MI40

Full 1x12 140kg
Final 1x8 180kg
To make sure I don’t put pressure on back, I did nice and slow reps, without knee sleeves.
1x100 50kg RP: 35/25/25/15
Much harder without sleeves.



-hack SQ
1x10 MI40 230kg
1x12 (1+1/2) 120kg
Love this! Even with back injury Monday night I could do this and smash my leg day! Got some extra weight on it too, without sleeves. A win for me!

-split SQ
Weight reduced, slower tempo, since no wraps.
1x12 60kg, 1x12 40kg, 1x12 20kg
Really killed the quads with the tempo.

Was not bloated!
Very different one day apart.
Fuck an injury I am going to push through this and make the most of it and learn from it.

 

[Jeffgoldblumlipswork]

Sorry to hear about the back. Haven't tried tb500 but had great results with reverse hypers and stretching when I hurt my back.

 

[Trenbolonely]

Sorry to hear about the back. Haven't tried tb500 but had great results with reverse hypers and stretching when I hurt my back.

Thanks man, I appreciate the advice. I got some help with stretches from some friends who work with a well known Physical therapist here and have had similar issues and some of the flosses sure do feel good.
What happened to your back when you injured it?

 

[Trenbolonely]

Will be adding 1mg of tb500 Ed, which should arrive in a few days.
If I can find bpc157 I will also add 1mg per day.

I started clen today, no change in diet or cardio now, as fat loss was good last week.

 

[Trenbolonely]

my strength has started to decrease now, in some other areas. I’m generally holding on to my strength well, but I’m not getting many PRs every week or at all on some days of my split currently hahahaha.
I’m now just going to keep strict tempo and make sure I don’t make my injury worse.

Been going even slower and by feel up to top work sets since my strength is slowly diminishing. Keeping extremely strict form on back day, so many movements have seen weight reduction.

Back day the tempo work has really improved.

Shoulders
I was still able to overhead 140kg x6,
Other movements on shoulder were the same
Chest I was able to add weight
Chest fly was now 17.5kg, 12-15 reps

On hamstrings, the side I have herniated the disc is a lot more tense, so single leg work is harder now on my knee.
I have also made pause longer, tempo longer on these days to make sure I am minimizing weight used and not engaging my lower back.



100.9kg
Legs and lower midsection should be peeled soon. Want to connect tie in up to glute again

 

[Trenbolonely]

This is approximately one year
August 2023 to august 2024
Basically the same weight, totally different composition and physique
101 and 100.9kg

 

[Trenbolonely]

Chest day looking largely the same, however my incline is suffering a bit
Went down to 135kg x 5 almost 6

Everything else stayed just about the same, or made some progress.

Weight 99.99kg

Added yohimbine today, also added Tb500

I think I really need to bring my arms up pretty seriously hahahah

 

[Trenbolonely]

Tuesday: legs
Weight:98.8kg
Dropped 1kg since starting yohimbine.
Sciatica is improving and so is my back/herniated disc.

Today I was able to do leg raises, and could stretch my hamstrings, even was able to hinge to start to restore mobility to my left leg so I can RDL again. My right leg is totally fine.


Was able to get a decent hinge and stretch in hamstrings. This did not hurt my back at all, but it would have several days ago. My mobility is still a bit diminished.
No weight because I just want to stretch, I don’t have RDL on todays program.


For leg extensions I need to recline a lot since I can’t fully extend my legs from a seated position.



This session I could add more weight to the hack leg press, but I still can’t really leg press. I think it will take 1-2 more weeks.

I changed my footing on hack squat so I feel it much more on inner quads, but I reduced weight.

Only that movement saw a weight reduction. The rest of my leg day was very good and I could take things to failure or very close.

 

[Trenbolonely]

Tomorrow will help 2 friends on stage, classic (natural) and masters (40+) men’s physique. In total the two of them lost around 70kg to get this prep done, using carb cycling. Before this we all competed together in PL 100kg weight class last year. this will be a good learning experience for everyone!
Getting ready I’ve Learned a lot about the difference between natural and enhanced peaking phases and will see how the show turns out in comparison to the last check ins. Just finished sorting out tanning and got the schedules and a so on. Just gotta prep meals for tomorrow, and then it will mostly be help with pump, oil, and posing cues.
This was the show I was originally intending on participating in, but plans changed with my coach to get much bigger before I step on stage. I still have a ways to go to reach the weight cap for classic D class. But the rest of 2024 after this cut and into 2025 I should get much closer and to the cap with stage weight.

 

[Trenbolonely]

First guy got the qualification to amateur Olympia

Will not be doing it though hahahah, had enough of the diet and wants to eat etc with his family on vacation

But good for him! Fun experience. First time back stage at a show