Trenbolonely’s Bodybuilding/Powerlifting Log

[Trenbolonely]

Weight 102.8kg

LEGS

BACK SQUATS

1x140kg

1x180kg felt great

1 x215kg accidentally loaded wrong, lost my balance and bailed on the way up. I will give it a bit more time and I think I got it!

2x 205Kg not quite to depth, pretty nervous after 215kg attempt.

LEG EXTENSIONS
3x15 56kg

1x16 100k

2x10 SINGLE LEG 60kg

MI40 x10 100kg

SINGLE LEG LEG PRESS

1x20 light

ALTERNATING MUSCLE ROUND NO BREAK
5x5 light

SINGLE LEG BULGARIAN SQUATS
1 x15 20kg

2x15 40kg
legs pumped and toasted by this time

Didn’t hit hams, I’ll do those with my back after hitting some deadlifts. I want to save them for some pulls.

Notes: posted those pics on other socials, gym employee/trainer saw it and as soon as I got in was like bro that’s not natural I’ve been working for years and can’t get past 86kg & asked why I do it. Apparently lots of guys here do it to chase down twat and then fuck their shit up Cus they don’t actually care about lifting and it’s legal and easy to come by. Had a chat about different perceptions and stigmatisation and legal status of gear in USA and China. he didn’t understand it’s illegal there (why would medicine be illegal?) and that most Americans are uninformed about hormones. He was always confused about why Olympia competitors dont answer questions about cycles honestly & I tried to explain why although Ronnie Coleman was very obviously juiced to the tits that he wouldn’t talk about it due to legality etc. over here when people talk about it they refer to it as “medicine” even tren lmao. I had LE tell me at one point to just get it from the doctor or the factory like everyone else (can get fined for homebrewing). Even natties here know a lot more than in the US imo, I was surprised when
he said yeah keep going bro just make sure you get your health checked do regular bloodwork

 

[Yano]

Weight 102.8kg

LEGS

BACK SQUATS

1x140kg

1x180kg felt great

1 x215kg accidentally loaded wrong, lost my balance and bailed on the way up. I will give it a bit more time and I think I got it!

2x 205Kg not quite to depth, pretty nervous after 215kg attempt.

LEG EXTENSIONS
3x15 56kg

1x16 100k

2x10 SINGLE LEG 60kg

MI40 x10 100kg

SINGLE LEG LEG PRESS

1x20 light

ALTERNATING MUSCLE ROUND NO BREAK
5x5 light

SINGLE LEG BULGARIAN SQUATS
1 x15 20kg

2x15 40kg
legs pumped and toasted by this time

Didn’t hit hams, I’ll do those with my back after hitting some deadlifts. I want to save them for some pulls.

Notes: posted those pics on other socials, gym employee/trainer saw it and as soon as I got in was like bro that’s not natural I’ve been working for years and can’t get past 86kg & asked why I do it. Apparently lots of guys here do it to chase down twat and then fuck their shit up Cus they don’t actually care about lifting and it’s legal and easy to come by. Had a chat about different perceptions and stigmatisation and legal status of gear in USA and China. he didn’t understand it’s illegal there (why would medicine be illegal?) and that most Americans are uninformed about hormones. He was always confused about why Olympia competitors dont answer questions about cycles honestly & I tried to explain why although Ronnie Coleman was very obviously juiced to the tits that he wouldn’t talk about it due to legality etc. over here when people talk about it they refer to it as “medicine” even tren lmao. I had LE tell me at one point to just get it from the doctor or the factory like everyone else (can get fined for homebrewing). Even natties here know a lot more than in the US imo, I was surprised when
he said yeah keep going bro just make sure you get your health checked do regular bloodwork

Countries like Sweden , Denmark , the Netherlands have steroid profiling laws. A cop can stop you and search you or look at you as a person of interest and bring you in for a drug test simply because you carry too much muscle mass.

A traveling pro BB doesn't need that kind of hassle as he travels around the world , who would. So some things are best kepts private , not every thing is a social media event lol

 

[Trenbolonely]

Countries like Sweden , Denmark , the Netherlands have steroid profiling laws. A cop can stop you and search you or look at you as a person of interest and bring you in for a drug test simply because you carry too much muscle mass.

A traveling pro BB doesn't need that kind of hassle as he travels around the world , who would. So some things are best kepts private , not every thing is a social media event lol

It’s on private chinese socials where it is legal but damn thanks for the shouts brother

 

[Yano]

It’s on private chinese socials where it is legal but damn thanks for the shouts brother

Case in point , check this out

 

[Trenbolonely]

Case in point , check this out

Yeah I mean the convos were in person privately and I didn’t mention gear on the post about the years progress. Just thought it was interesting how different perceptions and knowledge of body building and hormone use is in comparison between the countries. That’s crazy as hell though, they have similar policies about recreationals here. You can be arrested etc for failing random drug tests that applies to things used while outside of the country. Super important to know these kind of laws before you travel anywhere.

 

[Trenbolonely]

SATURDAY

weight: 104.2/ 230LBS
new record heaviest Body weight still probably 20% body fat

been eating til I’m damn near puking every day again. Love to see that scale go up.

Right now Where I am struggling is putting in the work in the kitchen. This is the hardest part for me. It’s so tedious. i end up sleeping too late because I cook too late.

This week I NEED to work on this, and get sleep back on track. Starting Sunday night I need to fix my cooking schedule.

DEADLIFT DAY
I Didn’t have time to do all back workout, because I had to go to gender reveal event and spent a lot of time discussing stuff w/ the kids mother. Will finish pull out workout Sunday & get chest in

Deadlift single PR
1x5 60kg
1x3 100kg
1x2 140kg
1x1 180kg
1x1 230kg
1x1 PR 255kg

*here’s a video

https://flic.kr/p/2o1dS8g

BACK OFF
1x3 210kg

Pulldowns
5x15
2x8
2x10

 

[Trenbolonely]

weight: 204kg

Went to Sports Rehabilitation/Physical Therapy today.

I’m really concerned I’m not gonna be able to bench at the meet. Couldn’t bench this week.

Today did deep tissue massage, cupping, stretching, acupuncture with electricity. Took about 2 hours. front delt, pec were treated with acupuncture +electrical current. lat got acupuncture as well. Massage felt fucking disgusting. Painful as hell all the lactic acid and tightness was gnarly. They recommended stretches specifically to rehab and make sure this doesn’t happen again.

PT asked me to take a rest day, and not bench press for the week. Will have a follow up next Sunday at 10am.

Taking the rest day was fine, muscles in just about every group are not 100%.

. Nowadays getting to gym and bodybuilding doesn’t feel like it takes any discipline or motivation. It’s a given, just part of my day, same as eating or breathing. Can’t wait to get back in tomorrow.

Meals are back to 100%. Found a new organic halal meat vendor so gonna be ordering 30kg of meat from them on a monthly basis. Excited to have more variety that is responsibly sourced, and humanely raised despite a slightly higher cost.

 

[Trenbolonely]

weight: 104kg/228lbs

Catch up Day

Upper/Mid back & biceps (pull)

face pulls
6x6 35kg (muscle round with pause during contraction)

Chest supported rows
muscles are too tight in shoulder and lat, had to do volume again :/

1x15 80kg
1x20 80kg
1x10 120kg
2x20 120kg
1x15 120kg

21s Bicep curls
1x20 cadence 12kg

Alternating muscle round hammer curls
5x5 24kg (can increase weight next time)

Drag Set SUPERSET spider curls
2x15 nonstop giant set 12kg
2(5x5) 12kg

Alternating muscle round Twist curls
5x5 12kg with slow cadence

Triceps/ shoulders (push but without bench due to muscle problem)
Tricep pushdown (2 arms)
3x15 (cable) to failure 40kg
3x10 (rope) 60kg

Tricep pushdown (1 arms)
2x10 (rope) 35kg

Reverse Grip pushdown
6x8 alternating muscle round 30kg

Smith behind the neck press
40kg 1x8
65kg 1x8
40kg 1x15
40kg 5x5 m

Lateral raises
1x35 10kg (increase weight)
Pyramid to 1x10 24kg

Cable cross
3x15 light elbows to elbow with MI40 cadence

Abs
2s Paused Cable crunch
5x15 50kg

 

[Trenbolonely]

Fuck. City might go into lockdown again tomorrow.

Might have to cruise again. This will be the third cycle cut short by fucking lockdowns.
Felt like I made solid strength gains, the first half of the cycle and have been making good mass gains currently.
If that is the case so be it, I’ll pull bloods get health in check, & get mentally prepared for a big 2023.

One thing I will be a bit sad about is the meet might get cancelled… was looking forwards to seeing where I got in one year with official numbers & meeting a lot of guys in the PL community that I’ve become friends with through the training process who would’ve been coming to the city. The PL community among foreigners here is a small group but really helped get through these last couple weeks with a sense of focus

 

[Trenbolonely]

weight: 103.7/228lbs

reduced HGH to 5iu Ed as most gyms are closed. Happy to see I’m still almost at my heaviest!

Will likely go lower and cruise soon if we go into full lockdown. People are starting to get a bit sick of this and are demonstrating. Uncertain times here.

TUESDAY LEGS
tried seated valve raises, was great
Got PRs on leg press at 300kg for rest pause sets

THURSDAY PULL

FRIDAY PUSH
Can’t bench heavy
Some funny sets were
1x50 40kg
1x46 50kg
1x26 55kg

Hit PR on lateral raises 1x37 10kg, definitely need to go higher on this

SATURDAY ACTIVE REST: SNOWBOARDING

HAPPY THANKSGIVING EVERYONE
Been a bit busy this week with holiday stuff and trying to maximise use of time and socialising while getting meals and gym in due to imminent lockdown. Hope you and your families are safe, happy and that everyone has a lot to be thankful for! Enjoy the holidays. God bless you, hope you all enjoyed your meals with your loved ones.

 

[Trenbolonely]

Weight: 100.56

Holy shit snowboarding for 7 hours took the piss out of me. Snowboarding on tren is some funny ass shit. My feet were pumped to hell and back. Shit felt like I had chicken feet connected to my legs. Worst pump I have ever had in my life. Hope I get some sick foot hypertrophy. Ate shit and woke up with a sore ass and back, from squatting and wiping out bombing shit. Damn near killed my buddy on one as I’m not used to how fast I go when my bodyweight was at 230 lbs yesterday and almost hit him at full speed unable to stop while he stopped in the middle of a track. Fun stuff. Didn’t eat or drink nearly enough though and dropped Damn near 4kg…

Sunday: Deadlift Controlled Descent (put the bar down as quietly and softly as possible as I’m deadlifting on tiles in my home) Pyramid

Back & legs were zooted from snowboarding. Went for some volume instead

1x8 110kg
1x8 155kg
1x10 175kg
1x8 175kg
1x8 155kg
1x15 110kg

 

[Trenbolonely]

Tuesday:

Legs

No belt high bar squat
Singles up to 206kg

Hypertrophy back off
1x12 140kg
1x20 100kg

Leg press (close and narrow, working set also includes one high and wide rest pause)
1x 30 warm up
1x10 80,120,160,200
2x30 240kg rest pause

Leg extension
3x15 50kg
2x REST PAUSE single leg 65kg
1x TDS 100/75/50
2x10 mi40 100kg

Goblet squats
2x failure 30kg

Ab cable crunches
5x15 75kg

Couldn’t hit hams, they are pretty fucked from deadlifting and snowboarding a bit, after the squat and leg press.

Making good progress in my personal life, & getting readjusted to hypertrophy sets. Having a 10/10 week so far except gyms are officially closed again! Just got invited to check out a nice powerlifting gym in this city that is really close to my home, so I’ll probably do some heavy singles there on calibrated plates and work on the commands before the meet, use comp racks and so on with some Eleiko plates which will be a first! Sounds like fun but then gyms closed! Oh well. Need to restructure workouts at home…

 

[eazy]

Having a 10/10 week so far

good stuff

 

[Trenbolonely]

good stuff

Thanks man! Hope everything is going well for you as well recently. Your workouts while on the fast you did seem crazy difficult to do at the same time haha.

 

[Trenbolonely]

Wednesday: Pull

Was supposed to rest today but plans fell through on account of my girlfriend having to work.

So I went to Pull.

buddy owns the gym so they didn’t lock it down today lmao. S/o to the fine folks who still got nuts in this country. Everything was goofed so I figured fuck it lets go for a heavy dead, this might be the last time in a while.

Christ came through for me with eleiko reds and a bar stiffer my Willy when I see a cross dresser in high heels and a mini skirt.
Hit this 260kg PR before a fail at the knees with 270kg & moving on to the rest of my hypertrophy work.

120 x6
170
220
250
260 (fine lift with down command)
270 (failure)

https://flic.kr/p/2o39DRA

 

[Yano]

Nice pull man ! I see you've got them happy dancing feet settled down too hahaha right on !

 

[Trenbolonely]

Nice pull man ! I see you've got them happy dancing feet settled down too hahaha right on !

Thanks! I feel like before I probably couldn’t get a passing 260kg Cus i hitched a lot but hopefully I can hit it nice and clean at the meet!
Yeah lmao I’ve been trying to chill out before pulls instead of getting all hyped and jacked up so I guess it stopped my dance

 

[Trenbolonely]

Thursday: Active Rest: Ice Skating, stretching & jump rope, massage focus on hamstrings and lower back

weight: 100kg

Diet Check in

Calories still at 5,200+ ED but my weight has stalled out hard. I’m on 3iu HGH Ed (want to save some cash).

Been clearly recomping. Other friends who juice see a difference and the amount of calories I need to keep 100kg doesn’t lie that something is changing. When I did PL training with 5.2k I was definitely getting fatter. Now at 5.2k I go to sleep hungry. Think it’s time to a. Get a stricter eating schedule and b. Add some more calories before bed.

Daily Food Intake
I’m already eating 5lbs of cooked rice (750g raw rice) for lunch and dinner.
Meat is up to strictly 1kg a day. Mix of beef, chicken, salmon, rabbit and lamb.
With 2 scoops protein rest days
4 scoops training days,
80g carbs pre/post workout (total),
3-4 slices (150-200g raw) of full wheat toast with breakfast.
Rest days also have taro and oat milk beverages but somehow the scale ain’t moving! Maybe since I cleaned everything up really well I need more food…

 

[Trenbolonely]

GENERAL
Been a moment since updating. Been working hard to get all my cooking habits, home life habits & so on ready so that when my daughter gets here to save time. Also been trying to get out more since I figure I won’t have time. Gyms reopened today, gonna be able to lift on 2 hour lunch break again. Perfect.

TRAINING
So last week Friday: push
-injury update. I can easily press 130kg with the injury and followed it with 1x60 50kg. Going above 75% definitely aggravates my shoulder and I need to give it a break.

Saturday:
Deadlifting session to try to push a little further after recovery and hit the 270kg on calibrated plates.
Did a beltless 250kg two days after my PR 260kg and failed 270kg.
Followed this with pull workout.

Here’s the beltless deadlift

https://flic.kr/p/2o4iivi

Sunday: Snowboarding & massage
Really works abductors, calve & lower back.
Will probably get to some mountains soon as it is getting cold, friends and I will take our dogs and make a weekend of hiking and snowboarding.

Monday: Legs
Fried from sat/sun could not squat more than 180kg
Then moved to hypertrophy.
Bulgarian split squats & single legs on the leg press are feeling really good recently. Gonna start trying to push these rather than squats to mitigate CNS fatigue and save lower back for really pushing my deadlifts.

Tuesday: pull, no deadlifts today, lower back will be given a break this week after two very heavy sessions of pull and 2 heavy sessions of squatting with 2 failures on 100%+ attempts.

DIET
So as for food, I cut the calories a little bit because I’m a bit tired after one year of bulking. Gonna get my fat% down because my AI has been feeling a bit off recently. Example meal prep. Attached. Been ordering organic minced meat to get cooking quicker, and disposable recyclable Tupperware to save time.

CURRENT MEAL PREP EXAMPLE attached (no breakfast just have a protein shake)

STARTING A CUT
-1400 calories *3800 (will taper further on Wednesday)
- 335g carbs ED

&physique before the cut, will update weekly I suppose.
Reduced raw carbs by 400g

 

[Trenbolonely]

Tuesday: pull
Back is still recovering, took it easy on lower back/ mid back

Rope Pulldowns
3x15 50kg

Hammer Pulldowns
Work up to top set of
2x8 120kg * PR

Chest supported row
Work up to top sets
2x8 160kg *PRs

Underhand rows
1x10 140kg
5x5 muscle round 140Kg *PR

Face pulls
6x6 muscle rounds with slow cadence and pause
20kg

Hack squat
1x20 110kg

Bicep curls slow cadence
1x20 12.5

Bicep supersets (drag/ spider)
2x15 superset 15 12.5 kg
5x5 by 5x5 super set muscle round 12.5kg

Hammer curls
2x10 22.5

Had even less calories yesterday, about 1.7k

gonna stop w personal stuff in the log now that my shitshow is over & I don’t feel the need to vent about it hahaha