Trenbolonely’s Bodybuilding/Powerlifting Log

[LethalAnimal]

I hope it's not a Chinese scam to harvest your organs

You work out 6 days a week?

 

[Trenbolonely]

Monday: chest, arms
Weight: 103.5

Pec fly
1x10 65kg
Drop+10 45kg

Paused Bench press
1x6 120kg
1x10 100kg
Drop + 6 60kg
Lost two reps since I took off the wraps and added the pause. Trying to break the habit of using leg drive, so going to reduce weight a bit and focus on
TRAINING MUSCLES NOT MOVEMENTS
I really need to get this into my head.

Paused Incline bench
1x6 100kg
1x10 80kg

Incline fly press
3x10 25kg

Hammer curl
5x20 32kg

Superset

Overhead triceps extension
5x20 22kg

Cable cross (downwards)
1x17 22kg
1x15 22kg

Superset

Tricep dips to failure
2 sets

——————————————————————————
_____________________________________________



Tuesday: legs1
Weight: 103.67

Single leg vertical Hamstring curl
1x11 32kg
1x12 28kg
Had to change exercises since I’m at a new gym, and get used to new weight, so accidentally went too light for my first set

Leg extension
1x50 20kg
1x30 40kg
1x 20 60kg
1x14 80kg
Drop +6 60kg
Drop +5 50kg

Machine Leg press
1x 11 mi40 full stack
1x20 80kg
1x100 45kg 2 rest pauses

Tempo paused Smith squat
1x8 140kg
1x12 100kg
Very slow eccentric and 2+ second pauses, sets took 80 to 110 seconds
Still need to monitor hips kicking back.

Bulgarian split squats
60/40/20 triple drop set
12/12/12

Adductors
4x20 45kg


_____________________________________________
_____________________________________________


Wednesday: rest + check ins
Weight: 104.8kg/231lbs

Scale


16 weeks of weight


Side/front/back

 

[Trenbolonely]

I hope it's not a Chinese scam to harvest your organs

You work out 6 days a week?

If they are gonna harvest my organs they better get them soon before I grow them real big

Lift 5 days a week, cardio 6 days a week
1 chest + arms
1 shoulder + arms
1 back
2 legs

Monday through Saturday
30 minutes fixed gear bicycle (must pedal the entire time)

 

[Benmadein]

Starting a new log here since they help me keep focused on short term goals and reflect about progress later on. I will keep this log going for a long time while I bodybuild and work on powerlifting sometimes. After changing sport to bodybuilding I worked with a coach who thought I have solid genetics for the sport, and I really enjoy the training. It’s not too intrusive in my schedule, I like the eating and lifestyle and i still have time to spend with family, so I want to see how far I can go with it. Keeping expectations humble, just want to put my work in have fun and see what happens.

Stats:
Age 27
Weight: 100kg/220lbs
Height: 188cm/6 foot 2

Last recorded 1RMs:
DDL 240kg 530lbs
Squat 200kg 440lbs
Bench 140kg 308
(After 1.5 years of weight training, I started gear a bit early with body building due to experience with other competitive sport, figured I could still have training diet recovery on point )

Currently I am training for my first powerlifting meet this coming December. I hadn’t done powerlifting training til last month. I did bodybuilding for some time and figured out what training I best respond to for adding mass while on gear, and now I want to see how my body responds to PL training with PEDS. I am working with a coach who programs microcycles for me, and will help with peaking. Currently bulking to compete in 110kg weight class (I know I am not competitive at the weight but I still am prioritising adding mass for bodybuilding which is my long term goal)
Body building I train 5x a week when I do that, currently training 4x a week for PL. 2 days SBD & BB hypertrophy 1 day SB accessories& BB hypertrophy 1 day accessories/ BB hypertrophy

Right now I just finished a deload yesterday, and will blast 750Test/300Tren/300Deca .5 Arimidex EOD to prepare for the meet.

I run 5iu HGH ED
HCG 500iu EW

Supplements ED
Probiotics
ZInc Magnesium
MSM
Creatine
Protein
Multidextrin
Liv 52
Accutane
Carnitine
Melatonin

I’m following what’s your max right now on SBD

 

[Trenbolonely]

I’m following what’s your max right now on SBD

1rms right now are
Bench 150kg
Squat 230kg (haven’t tested for around a year, but based on sets of 8-10 it should be around 240 high bar, 260 low bar)
Deadlift- 280kg

I haven’t been training for powerlifting for a while though. The bench and deadlift were done last month just out of curiosity, and the last two times I did a one rep max on deadlift it was after months without deadlifting.

 

[Trenbolonely]

check in:
coach informed me we will continue this growing phase for at least 6 weeks, maybe more depending on how things are going at that time.
After that (whenever it is) a cut will begin.

Thursday: back
Weight: 104.65kg

Paused Barbell row
1x8 120kg
1x13 90kg

Paused Pulldowns
- this machine was very heavy
1x10 100kg
1x10 80kg with better pauses
1x13 60kg

Seal row
2x10 90kg
1x15 60kg

Single arm Dumbbell hammer row
2x8 50kg per hand

Dumbbell pullovers
1x20 20kg
1x25 20kg
2x20 20kg

Dumbbell side raise
1x15 15kg
1x15 15kg
Drop
To failure 10kg
To failure 5kg

Chest supported rear delt on seal bench
3x25 10kg per hand

__________________________________________________________________________________________

Friday: delts, arms
Weight: 104.7

Lateral raises
1x12 15kg
Drop +6 10kg
Drop +8 5kg and additional partials

Plate loaded machine overhead press
1x8 120kg
1x20 rest pause 80kg 13/4/4

Hammer raises
1x12 15kg
2x12 12.25kg

Cable lateral raises
3x15 15kg
Drop+6 10kg

Single arm Machine preacher curl
3x11 9kg

Hammer curl
1x10 22.5kg
2x10 20kg

Triceps pushdowns
3x25 31kg

French press
1x10 65kg
1x9 65kg
1x8 65kg

Machine dips
3x12
___________________________________________

Blood work: took bloods today everything was very good. Estrogen is slightly high (62) so we will leave it.

Nothing out of range, was worried about RBC and hematocrit with EQ and trest but it was very normal.

__________________________________________


Different lighting check

 

[Trenbolonely]

Comparison of 89kg and 104.7kg

 

[Trenbolonely]

Saturday: legs 2
Weight: 104.5kg
Weekly average weight seems to be sliding up still. Think I have got bigger pretty obviously in some places & generally.

Feel like strength is starting to grow again. I’m also much hungrier recently. Going to sleep a little hungry.

Blood work also showed I am at the tail end of an infection due to WBC etc.

Horizontal hamstring curl
1x19 76kg
1x21 RP 63kg

Vertical hamstring curl
3x15 30kg

RDL
1x10 120kg
1x 12 100kg

Abductors
3x30 50kg

Single leg curl
1x12 31kg per leg
1x11 36kg per leg
1x 10 36kg per leg

FST7 Leg extensions (45s rest)
7x30 36kg

High and wide tempo leg press (90s rest)
4x25 80kg

 

[Trenbolonely]

Monday: chest, arms
Weight: 104.4

Pec dec:
1x10 65
Drop
1x6 55
Drop
1x4 45

Paused Smith incline bench
1x6 125kg
1x11 95kg

Larsen paused Bench with very slow eccentric
1x8 80kg

1x10 60kg
Drop
1x6 40kg
My coach wanted me to take our leg drive, and just isolate target muscles, I reduced weight and made very emphatic pauses and slow descent

High incline fly press
2x12 25kg
1x11 25kg

Hammer curl
5x20 28kg

Superset

Overhead triceps extension
5x20 20kg

High Cable cross
1x20 22.5kg
1x16 22.5kg

Superset

Tricep dips
2x12


_____________________________________________ _____________________________________________
Tuesday: legs
Weight: 103.6

Unilateral vertical Hamstring curl
1x11 30kg
1x15 20kg

Leg extension
1x50 25kg
1x30 45kg
1x20 65kg
1x15 85kg
Drop
1x10 75kg

Leg press
First two sets very long eccentric and pause
1x13 full stack
1x20 80kg
1x100 45kg

V squat
1x10 180kg
1x12 140kg
Had a technical issue, which results in high injury risk. When I go ass to grass I let me back come off the pad. I still want to go ass to grass on my squat movement so I will simply go to another gym with a hack squat, just going to have to eat lunch fast as fuck.

This is incorrect,

This position is where I should stop this movement, but I really want to get a full ROM, so it is what it is. I will not risk injury and just take a bit more time on my lunch break to commute to the other gym.


Split squat
Triple drop
1x12/12/12 85kg/65/45

Adductor
4x25 50kg


Wednesday: rest
Weight: 103.8

Check ins
Front back side





6/7 days 30 min cardio
12,500 steps average this week
As usual never any deviations from diet plan
Minimally 5 more weeks to bulk

Current goals:
get my training to have no technical mistakes, really dial in new weights for movements with better BB technique and not focus on the number on the bar

Improve sleep hygiene

 

[Trenbolonely]

Thurs: back
Weight: 103.8

Pulldowns
1x8 140kg
1x10 120kg
1x13 100kg

Barbell rows
1x10 120kg
1x12 100kg

T bar rows
1x8 80kg
1x 10 80kg
1x13 60kg

ISO lateral Hammer rows (single side)
2x9 85kg per hand

Machine pullovers
1x20 95kg
1x15 95kg
1x20 90kg
1x20 90kg

Dumbbell Rear delt flies
1x12 20kg
1x15 17.5kg
Drop
+ 5 12.5kg
Drop
+5
7.5kg

Rear delt machine
1x20 40kg
1x23 36kg
1x25 36kg

Definitely getting stronger. Able to do much better time under tension and move the weights up.
Back day was kind of excruciatingly painful after some sets today with the tempo work.
Probably most painful back session I have experienced.

6 day work week is ending tomorrow. Very tired. Want to catch up on sleep this weekend.

Rear relaxed


I used to really hate this pose, but I think recently it is starting to come along better.

Definitely think shape is improving. Seems like in comparison to the last time I was at this weight, my shape is much better, and condition is.
This week it feels like I really started a recomp at the same weight, and I my body weight is no longer increasing.

 

[Trenbolonely]

Friday: delts, arms
Weight: 103.5kg
Feel like I’m starting to get a bit leaner despite being on the same diet. Appetite improved a lot. I think next whenever I need to push the calories up, I’ll definitely have an easier time than in the past.

DB lateral raises
1x12 17.5kg per hand
Drop
10kg to failure
Drop
7.5kg to failure

Seated Overhead DB press (hammer grip)
1x10 30kg per hand
1x20 20kg per hand , rest paused

Hammer raise
3x12 17.5kg

Cable lateral raise
*given technical feedback by coach. Need to make these with elbow driving first. Not hand. Same as lateral raise with dumbbell. I was doing them like a Lu Raise.
3x15 12.5kg per hand
Drop
7.5kg to failure

Tricep pushdowns
3x25 40kg

Incline French press
3x 10 52kg

Tricep dips
3x 12

Hammer curl
3x 12 20kg per hand

Single arm Preacher curl
3x12 17.5kg per hand
Just noticed I need to increase weight and go back to 8-10 rep range

Side chest
- striation on quad coming back
-Hamstring seems to have grown
-clearer separation of rear deltoid, despite higher bf%


Front double bi

-adductor starting to come back
-rectus femoris coming back
-quad separation better than last week marginally

 

[Trenbolonely]

sat: legs 2
Weight: 104.8

Double pause Horizontal leg curl - 1x13 76kg、1x20 58kg
Vertical leg curl 3x12 25kg
Glute-ham bridge 1x8 245kg、1x15 170kg
Abductor-3x30 50kg
Horizontal single leg curl3x12 31kg
Leg extension- 7x30 40kg
Leg press 4x25 100kg

Monday: chest and arms
Weight: 105.75
Last night I drank an obscene amount of water, went out with friends to socialize and because I don’t drink or eat, food from the place, I just kept drinking water. Definitely holding a bit, and had to piss like a psycho.
This is what I assume caused the weight spike

Pec Dec
1x10 70kg
1x10 55kg

Incline bench- taking it a lot slower, just working the time and pauses harder
1x8 80kg
1x10 60kg

Long pause Bench- doing bigger pauses, up to 3 seconds on drop set with lower weight to really get a good stretch and focus on hard contractions when my muscles are very fatigued
1x8 100kg
1x12 80kg
Drop 1x3 60kg

High incline fly press
2x12 25kg per hand
1x13 25kg per hand

Cable cross (downwards)
1x20 16kg
1x16 16kg

Superset

Tricep dips
1x20
1x 9

Hammer curls
4x22
1x25 28kg

Superset

Overhead Tricep extensions
5x23 20kg

Heaviest I’ve been in nearly a year and much better body composition.
Always forgot to log my abs and calves. But I have been doing them. Calves feel like shit today and all of yesterday after Saturday session. I should probably log them though..

 

[Trenbolonely]

Tuesday: legs 1
Weight: 104.7kg

Single Leg curls
2x12 36kg per leg
Accidentally loaded wrong amount first work set, so just did another set of 12 afterwards

Leg extension
1x50 30kg
1x30 50kg
1x20 70kg
1x10 90kg
Drop
1x10 75kg

Standing leg press
Can go very deep on this machine and get a really good connection to inner quad and rectus femoris.
1x8 170kg
1x12 110kg
1x100 50kg

Paused Hack squat with tempo
1x9 285kg
1x12 220kg

Pretty solid PR for the tempo. Could maybe have had 10. will not take this weight again unless my coach says I had a problem with technique. Should hit 290kg/640lbs x8 next time. Had to remove a lot of weight, my legs went to shit after first set.

Split squat
1x12 50kg
Drop
1x12 40kg
Drop
1x12 30kg
Was a bit conservative after the hack. I could try to add 5-10kg next time

Adductor
4x25 45kg

Check ins:
I felt these look better than last week.
My condition is maybe improving a bit better than before. Best personal high 104kg so far.
I’m definitely getting significantly hungrier than before.

Side chest/ rear double/ rear relaxed/ front tri

 

[Trenbolonely]

Check in update:

Off-season just continues, . I haven’t really gained any fat this week since my condition appears to have improved. My blood glucose etc are still very good, and on movements I haven’t adjusted technique/ time under tension on, the weights are increasing.
This is a good indicator I’m gaining muscle now and not fat, so I will push a time to cut until to my insulin sensitivity decreases and my lifts start to stagnate.
After last week and the changes in condition I am hoping that it will continue to trend in that direction and I can really get a fair amount of change in what will be “stage weight”

 

[Trenbolonely]

Thursday: back
Weight: 104.8

Good session, pulldowns moving up pretty well, took a bit of time under tension down on them, to get a good contraction and control but not take it super slow.

Pull-down
1x9 + 2 assisted 140kg
1x8 +1 assisted 140kg
1x12 100kg

Barbell row
1x8 110kg
1x15 80kg
Weight went down since I pushed the pull downs pretty hard and went passed failure with assistance from a friend.

Tbar row
1x8 80kg
1x10 80kg
1x15 70kg

Standing chest supported hammers
2x8 210kg per arm

Machine pullovers
4x25 80kg
Need to increase.

dumbbell side raise
1x12 17.5kg
1x15 15kg
Drop
+6 10kg
Drop
+10 5kg

Rear delt machine
3x25 31kg


Friday: delts
Weight: 104.2

Overhead machine press
1x8 130kg PR want to get 3 plates next time for 6
1x20 rest pause 100kg
Absolute pain after finishing this. Shoulders were pumped to shit.

Lateral raise
1x12 15kg
Drop
+7 10kg
Drop
+12 5kg

Hammer front raise
3x12 15kg

Single arm Machine lateral
3x15 15kg
Drop
To failure 10kg

Hammer curl
3x10 22.5kg

Single arm Preacher curl (plate loaded machine)
3x12 5kg on machine
This machine is easier at the contraction, but heavier during the middle of the movement. I’m not sure which I prefer, the cable machine preacher, or this one… feel like this one gave a better overall stimulation to the muscle, but the cable one gives very good stimulation for the peak.

Tricep pushdowns
3x25 40kg

Incline French press (made incline angle greater)
2x9 52kg
1x8 52kg

Plate loaded machine dips
3x12 140kg

Saturday: legs 2, abs, calves
Weight: 103.8

Bilateral horizontal Hamstring curls
1x14 76kg
1x20 rest pause 60kg

Vertical hamstring curls
2x15 25kg
1x12 25kg

RDL
1x11 120kg
1x12 100kg
Very happy with this today! Got absolutely not load or stimulus to the lower back! I warned up first with no barbell, using bands in the squat rack, practicing hinting, glutes back, loading the hips and hamstrings etc, then to the empty barbell. I video taped warm ups to trouble shoot, and make sure I could get proper depth. I’m really excited to start to progress this movement correctly and not strain my lower back or add extra stress to my recovery.



End rom of RDL is finally fixed


Abductors
3x30 50kg
Increasing TUT.

Single leg horizontal hamstring curl
1x12 31kg
2x10 36kg

Leg extension FST 7 (60s rest)
7x30 40kg
Ok got it this time ! Time to decrease rest time

High and wide Leg press (90s rest)
-just got titan 2.5m wraps and I wanted to get a feel for them to see approx how much weight I could add with them. I did first two sets wrapped and second two raw.
2x25 180kg WRAPPED
2x25 155kg RAW
I learned to wrap from a PL friend and I’m not going to be using these for anything besides high warm ups and work sets in squats. Shit is too fucking tight to wear between sets or with timed rests.

Not noting abs and calves. It’s always out of order due to machines being used so the numbers are not consistent.


Sunday: rest
Weight: 104.5
Weekly Check BG and BP:

Blood pressure:
124/84

Heart rate:
73 BPM

Fasting blood glucose:
4.2 mmol


Some pics from the week and notes

Front- think there is clear growth in chest, shoulders and biceps.
Definitely growing wider in the top


Shape seems to be getting better in terms of proportions I think






Overall I think this was a good week. Strength continued increasing, and had no constructive criticism/ form corrections from coach regarding my training technique, which i am happy about. Weight is generally about the same, if not still creeping upwards very moderately.

 

[Trenbolonely]

Monday: chest, arms
Weight: 104.5kg

Good session but accidentally misloaded bar and so had to retake a work set on the incline. Didn’t realize I forgot to take off a half plate on warm ups.

Pec Dec
1x 10 72.5kg
1x10 47.5kg

Incline bench (moderate incline)
1x3 140kg mislead
1x6 125kg ok better, next time will do the same weight and shoot for 8 without the misload like a moron.
1x12 100kg

Decline press
1x8 140kg
1x12 100kg
Drop
+9 60kg

High incline fly press
3x 12 22.5kg

Cable Hammer
5x20 30kg

Superset

Overhead triceps extension
22.5kg

Cable cross (downwards)
1x20 20kg
1x16 20kg

Superset Tricep dips
2x failure

3 front variation, side and back

 

[Trenbolonely]

Check in notes:
-continue off season
- cardio changing to walking not bike, legs getting fatigued from the commute.
-not much to say, I am making improvements in each aspect and I am still growing while condition isn’t getting worse, so the current protocol will continue being used.

Blood glucose: 4.1mmol

——————————————————————————

——————————————————————————

Week notes:
set some good PRs across the board. Changed BB back squat to improve TUT and so on.
Condition/ body fat at 105.2 looks about the same as 98kg last year when I first started to cut. I’m pretty happy with progress overall.
Haven’t updated because I don’t have as much down time during the week since my wife is doing her wellness program now and I can’t write my log and watch my kid alone at the same time.

Last time I was at 105 I was really struggling to eat and putting on fat, I think the insulin monitoring and this diet protocol is much better for my bodies response. Honestly I cannot stress how much easier this is now, in terms of digestion, eating WHILE maintaining a better condition even though it’s not as good as it cold be since I wasn’t on GH for a while.
——————————————————————————

——————————————————————————

Tuesday: quads
104.4kg

Vertical Hamstring curls
1x8 40kg
1x12 25kg

Leg extensions
1x50 20kg
1x30 40kg
1x20 70kg
1x10 full stack and
drop set of 10 at 70kg

Standing Leg press
1x9 220kg
1x20 120kg
1x100 40kg

Paused barbell back squat with tempo
1x8 160kg man pausing these w/the tempo hurt a lot
1x12 140kg

Adductor
4x25 50kg

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

——————————————————————————

——————————————————————————

Wednesday: Rest
105kg
——————————————————————————

——————————————————————————

Thursday: back
104.8kg
Pull-down
1x10 140kg
1x8 140kg
1x15 100kg

Paused ISO lateral low row
1x8 160kg
1x15 120kg

Tbar row
2x10 80kg
1x15 60kg

Pullovers
1x25 90kg
2x20 90kg
1x20 80kg

Side raises
1x12 17.5kg per hand
1x15 15kg per hand
Drop +8 10kg
Drop +8 5kg

Rear delt machine
3x25 36kg

——————————————————————————

——————————————————————————


Friday: delts, arms
105.2kg

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

Overhead DB press
1x8 35kg per hand
1x20 Rest paused 22.5kg per hand

Hammer raise
3x10 17.5kg

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

Unilateral Preacher curl
3x12 +5kg oh machine

Hammer curl
3x12 20kg

Triceps pushdown with back support
3x25 27kg
(This part of the machine is heavier somehow and absolutely no body movement made it a bit more strict as well)

Incline French press
3x10 67kg (full stack)

Triceps pushdown machine
3x12 140kg

——————————————————————————

——————————————————————————

Saturday: hamstrings, glutes
105.4kg

Lying hamstring curls
1x 20 76kg
1x20 Rest paused 58kg


Vertical hamstrings curls
3x12 25kg

Glute ham bridge
1x8 250kg
1x12 180kg
Absolute grinder of a first set.

Abductor
3x30 54kg

Unilateral lying leg curl
3x10 36kg

Leg extension (60s rest)
7x30 36kg

Leg press
4x25 130kg

——————————————————————————

——————————————————————————

Photos at 105.2/4kg (front side) 104.8kg (back)

 

[Trenbolonely]

Sun: rest
Weight: 105.6kg

Body weight still slowly climbing

 

[Trenbolonely]

Monday: chest, arms
Weight: 105.55

Paused Incline bench
1x7 100kg
1x9 80kg

Paused Bench
1x9 100kg
1x12 80kg
Drop
1x6 60kg

Pec fly
1x11 70kg
1x10 50kg

High incline Fly press
3x12 25kg

Cable Hammer curl
5x20 32kg

Superset

Overhead triceps extension
5x20 24kg

Cable fly
1x20 17.5kg
1x18 17.5kg

Superset

Tricep dips
2x15

Really keep a disproportionate amount of fat on my stomach.
Condition generally improving. Hopefully abdominal fat will change for the better if this trend of condition improving continues.
Properly the easiest weight gain phase I have ever done. The eating and routine is like clockwork now. I think if I don’t slip past this point of condition, next weight loss phase is going to be cake walk.

 

[Trenbolonely]

Tuesday: legs 1
Weight: 104.4

Lying hamstring curls (placed hands next to waist on the machine and took out any assistance from posterior chain. Was the absolute most strict horizontal hamstring curl I’ve been able to do. Really good and full isolation of hamstring. MUST DO THIS WAY AGAIN)
1x8 36kg
1x13 28kg

Leg extensions
1x50 30kg
1x30 45kg
1x20 65kg
1x10 80kg
1x10 70kg

Had to change order due to machine bei bf busy

Hack squat
1x10 300kg PR
1x12 220kg
Was pretty gutted after this

Here’s the set
Edited to make it shorter (cut out catching my breath and stimming between reps)

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

Standing leg press
1x8 175kg
1x21 110kg
1x100 40kg

Split squat triple drop set
1x12 60kg
1x12 50kg
1x12 40kg

Adductor
4x25 45kg

Different light for posing front, posing area was busy 45 minutes by some women (I couldn’t ask if I can use it because my wife does not allow me to talk to other women)



Haven’t posted food in a while, it’s mostly the same but here are some new ones

1. Weigh and made my own dumpling wraps, then mince the chicken and vegetables with a butchers knife
240g wraps and 200g chicken for high carb day with cabbage and chives

Also with sauce containing: soy sauce, black vinegar, my wife’s grandmothers home made sichuanese chili oil which they have a fucking barrel of in the kitchen.



Various pastas


Greek yogurt frozen yogurt with 50g protein and 100g carbs from fruit that I make pretty frequently now as my last meal for something a bit sweeter