Trenbolonely’s Bodybuilding/Powerlifting Log

Trenbolonely

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Great to hear that you're all headed home and your daughter is feeling better. Fantastic to hear man , happy for you all.
Thanks man, I appreciate it! Been a rough week but only way is up from here
 

Yano

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Thanks man, I appreciate it! Been a rough week but only way is up from here
We have 4 , there will be plenty of times like these. Just keep strong , keep together and keep God in your hearts and there is nothing you cant over come. Teamwork is some cool shit.
 

Trenbolonely

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Weight: 99.5kg

Wednesday SBD working sets

S
2x10 150kg/330lbs RPE9

Paused B
5x1 127.5kg/280lbs
1x3 127.5kg/280lbs RPE10

D
3x4 220kg/485lbs RPE6-7

Fucked them deadlifts like a stepmom yeesh
Shit was moving like a gentrified neighborhood, god damn
Flying like one them boys in those twin towers airplane oooeeee
 

Trenbolonely

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Weight: 103kg/226lbs fasted after dosing gh again for two days

Thursday accessories

Floor press
3x8 100kg

Chest press
1x30 50kg
1x20 45kg

Wide lat pull downs
3x12 60kg

Wide Cable rows
3x12 56kg

Reverse pec fly machine
3x20 35kg, 40kg, 50kg

Static hold (no chalk double overhand)
2x1 max time 44s

Lateral raises
Pyramid to 24kg x10

Hammer curls
Pyramid to 24kg x 12
 

Trenbolonely

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3 more weeks til my first PL competition.
Yesterday the weight classes were confirmed, I will be lifting in the 100kg weight class.

Weight before bed: 105.45kg/232lbs

Fasted morning Weight: 103.8kg/228.3 lbs

Smashed the water pretty hard last night and blew up nearly a kg. I was getting some cramps, which happens near the end of my tren runs and when hydration is poor. Really need to stay on 5L per day so my liver enzymes hopefully don’t shoot quite as high as the last time I ran tren.

Rest day: massage on my lunch break, and last night before getting to sleep.

Food:
Breakfast
4 slices of bread
2 eggs
16 slices cold cut ham
2 slices of plastic cheese
4 scoops mutant whey carb/protein (90g protein, 20h carbs)

2nd, 3rd, 4th
250g meatballs or patty (chicken & lamb)
200g rice or 350g sweet potato

5th meal
250g ground beef
300g potato (elegantly mashed into a fine mish mush)
5g butter
 

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Trenbolonely

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Weight: 102.5kg morning

-skipped GH (trying to see how many days early to cut it before weigh in, should be two but may not need to with water loading/cut)

Feeling a little spicy with the tren and halo, really need to check myself and disengage when I feel confrontational. I am definitely more bellicose than usual but think I’m doing well to compartmentalize it and save it for the gym.

Saturday SBD

Pin squats from dead stop
2x6 160kg RPE 7

Paused bench RPE10
5x3 120kg
1x5 120kg
- my pecs and triceps are destroyed right now, my AMRAPS were definitely not at their best this week

Deadlifts idk RPE 4
2x8 180kg
Way too easy today, kind of annoyed because I really wanted to go heavier. Felt quite underwhelming.

*second set attached

 

Trenbolonely

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Rest:
Recently I don’t do anything but hang out with my daughter and eat. Holding her for extended periods of time is definitely aggravating my tendinitis. Now that I am more used to her sleep schedule I get solid rest and my diet is good, but need to sleep in on the weekend.

1hr massage glad that the mum & I can split up time to each get non essential stuff done for our personal well-being without any trouble for the majority of the time. Will make the prep definitely a bit easier

Food
7 eggs
6 beef steamed buns
2 Chinese sugar free churros (not really translatable food item) dipped in soybean milk (pretending it’s chic chip cookies and cow milk)

500ml sugar free oolong milk tea
40g sugar free peach popsicle (I’m in a mild surplus but still opt for sugar free to keep my blood glucose within the normal range with gH use up to 10iu)

4 meals of
250g chicken or lamb
200g rice or 300g sweet potatoes
10g butter
 

Trenbolonely

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I started competing in arm wrestling after my son was born. Just to be so happy in pain holding him lol
That’s a good idea, sometimes it feels like a never ending paused bicep curl. im sure you got a some solid arm wrastlin’ gains out of that
 

Trenbolonely

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Monday
Weight: 102kg

Bench and accessories for lockout, which got weaker than where I am off the floor. I know I can get 280kg off the floor and probably quite quickly to my knees, based on how 270kg moved. However I don’t think the lockout would be great based on my deload singles. my coach and I need to address my weakness in the lockout so that’s why the deadlifts were a bit lighter. Saving the CNS a bit for 45 degree barbell back extensions, which absolutely kill the mid back while hold long a paused lockout (3seconds per rep) against gravity with the angle.

Paused bench press
4x7 107.5kg

DB flat press
1x11 40kg per hand
1x12 35kg per hand

Barbell 45* paused back extensions
3x8 85kg


Bodyweight dips
3x15/10/8

Dumbell 30* flies
3x12

Bicep curls
3x8 16kg per hand

DB static holds
2x max time (50s first set)

Pump was absolutely berserk today. I thought injured myself because there was so much blood in my shoulders and lats and it felt impinged, but the pump was gone after several hours and so was my imagined lat injury.
 

Trenbolonely

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Wednesday: SBD

Happy with technical and strength gains this cycle so far, got over the fact that my physique isn’t going anywhere fast with PL. Really stoked about my squat depth and that my bench is better than pre-injury. I definitely accidentally inflated previous squat 1rm, as they were not passable by competition standards. Hope my next bodybuilding hypertrophy block will see some good progress with the new strength gains after the comp.

Back squat rep PR
2x4 190kg/420lbs RPE 8

Paused bench
With commands
5x1 130kg/286lbs
Amrap
1x3 130kg/286lbs RPE11

High deficit deadlift
2x5 202.5kg/445lbs RPE 6-7

Here are the squats. Still super happy with strength gains there.


A natural novice I am coaching also came in with me to test his SBD 1rms after a month of programming and diet and he added 45kgs to his total so that was cool to see. Only took bench to failure and added 20kg to each squat and DL and called it a day after he hit a solid grind on the deadlift. Real fun to see how quick a beginner natty can progress with a solid program, diet and consistency. He got his deadlift to 2.5x bw, and just needs another 10 to his squat for 2x. (63kg body weight skinny fella)
 

Trenbolonely

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Weight: 101.5kg

Cut down calories a bit and skipped a GH dose because I was too tired yesterday. After the lifts daughter was very demanding so as soon as I could sleep I wanted to and I didn’t have as much time to eat.

Thursday accessories

Close grip bench
3x10 100kg
RPE10 failed last rep

Dumbbell flies
1x 20
1x15
1x12 10kg per hand RPE8

Lateral raises
Pyramid to 1x20 20kg per hand

Wide grip Cable rows
3x12 64kg

Rear delt machine flies
3x15

Had to go home early to help with the kiddo so couldn’t do 2 more programmed

Very excited for my last heavy week then a deload. Only deloading once in the last 10 weeks has been pretty tough to push through.
 

Trenbolonely

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Peaking for comp and maintaining weight at 100 or below. Had a very rough day.

Weight 100.00kg

Todays session looked super easy on paper, and I felt physically and mentally very good but the fatigue has really accumulated heavily. I had to go into the gym early because my wife had physical therapy from the delivery and this along with other factors really threw me off today.
Because my deload was not even a full week, and I’ve been overreaching today was a bit of a shit show. I was much weaker than I felt.

Back squat
1x10 160.5kg/355lbs
1x10 153kg/337lbs FAILED last rep.

Didn’t set safeties or have a spotter so I had to dump the bar instead of potentially falling forward or hurting my back after losing my balance .

Paused bench press
I could not finish my programmed work because I had a bench grind that took 5 seconds and had a press that would get red lighted due to the bar descending during the press.
My bench went to failure several times last week as programmed and today my strength just was not there, though my energy and motivation was.


3x3 122.5kg
 
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Diesel59

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Glad you were able to dump the bar without getting hurt. I know working out at odd hours can be a bit dangerous for your types of lifts.
 

Trenbolonely

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Weight; 99.95
Should be easy to make comp weight, no trouble with that.

Monday session:

Deadlift
1x5 240kg/530lbs RPE10
1x8 195kg/430lbs RPE7

Paused bench
1x1 140kg/310lbs RPE8 maybe.

Very happy! Finally back to being stronger than I was before my injury. Previous 140 wasn’t paused and today the 140kg moved way faster than I before/ and expected today considering how fucked my tendons are and how tired I am.

My coach and I initially were going to skip bench today but I warmed up to see how it felt so I gave a single a try and it flew.
 

Trenbolonely

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Weight: 100kg

Rest:

Sticking to diet well with the baby and all. Think I will be able to do a solid bulk after this strength phase when I drop the 300mg/week Trenbolone. Think I am definitely mentally fatigued from the tren at this point in the cycle and pretty ready to drop it and get back to a baseline emotionally. Feeling a bit out of sorts recently which tends to happen by the end of a cycle on the compound.

Excited to finish the peak phase next week and see where my SBD total is. Getting tickets to travel to the other city later this week with the other powerlifters who will go.
 

Trenbolonely

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Squat 220kg PR
High for competition, but I’ll take it as a gym PR

Excited that I’m hitting this at my most fatigued essentially

Todays work

Back squat

(low bar)
1x155kg
1x180kg
1x205kg
2x1 220kg PR 485lbs

-first rep was much too high, so I did it again which is why my walk out is a bit shaky and I had a grind

(High bar)
1x5 150kg
1x5 155kg

Depth was not great today. I didn’t stretch before since I was in a bit of a rush and it shows.

Paused bench press
6x1 132.5kg

Arms are still fucked

My friend said I should try this at the comp, will wait to get coaches advice


S. 205/215/225
B. 140/147.5/155
D. 240/255/270

At first glance I think bench might be to high and squat/dead can probably move up a few kgs
 
Last edited:

Yano

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Squat 220kg PR
High for competition, but I’ll take it as a gym PR

Excited that I’m hitting this at my most fatigued essentially

Todays work

Back squat

(low bar)
1x155kg
1x180kg
1x205kg
2x1 220kg PR 485lbs

-first rep was much too high, so I did it again which is why my walk out is a bit shaky and I had a grind

(High bar)
1x5 150kg
1x5 155kg

Depth was not great today. I didn’t stretch before since I was in a bit of a rush and it shows.

Paused bench press
6x1 132.5kg

Arms are still fucked

My friend said I should try this at the comp, will wait to get coaches advice


S. 205/215/225
B. 140/147.5/155
D. 240/255/270

At first glance I think bench might be to high and squat/dead can probably move up a few kgs
Nice digging that out !!
 
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