Trenbolonely’s Bodybuilding/Powerlifting Log

[Trenbolonely]

Monday: push
Weight:93.00kg/205lbs

Coach thinks I’m at 10% body fat, but I’m a bit watery. Dropping sodium this week to see how I react. Goal for cut based on body fat is finished. Any more is just gonna let me bulk that much more, so I will take it.

Cardio:
15 minutes fasted fixed gear bicycle
150 calories
1h incline treadmill
800 calories
15 minutes fixed gear bicycle

Flat press
1x6 150kg/330lbs
1x7 140kg
1x6 140kg

Seated Machine rear delt raises
4x25 5kg

Overhead machine press
1x6 110kg/245lbs
1x8 95kg
1x10 95kg

Tricep dips
1x12 (paused with tempo)
1x16 regular pace

Incline dumbbell flies
3x10 30kg
Triple drop set
8/5/10 30kg/20/10

Cross body Tricep pushdowns (very slow tempo)
3x10 10kg
Triple drop set
10kg/7.5/5 all to failure forgot reps

Cable y raise
3x10 5kg
Rest pause
10+2+3


Tried some most muscular variations today, front lat and front Tricep variations


Note to self: legs apart with wider foot placement to show adductor in most muscular

 

[Trenbolonely]

Tuesday: pull
Weight:92.5kg (.5kg/1.1lbs less than last week on Tuesday, I’ll take it)

Morning cardio
15 minutes shit bicycle
150 calorie

Chest supported machine rows
3x8 80kg

Supinated unilateral pulldowns
3x8 80kg (full stack)

Triple drop set
6/4/5 80/65/50kg

need to just add reps and maybe going to need to do back days at another time since the machines at the gym will not be heavy enough for my pulls when I start to gain strength on blast + surplus if I’m already maxing them out at the tail end of my cut.


Lilac pulldowns
4x8 30kg

Wide grip chin ups with tempo
2x12

Seated incline bicep curls
1x13 17.5kg
1x12 17.5kg
1x13 17.5kg

Cable curls with very strict and slow tempo
3x10 27.5kg

Post workout cardio
40 minute Incline treadmill
525 calories

Night cardio
30 minute incline cardio
400 calories

15 minute shit bike
150 calories

1225 active calories burnt total
Food same same 2,000 calories

Getting very excited to go on a trip with my family and participate in the seminar, then quit this fucking cut I want to eat and fuck this cardio right off yesterday.

Front double bi, 2 rear double bi

 

[Trenbolonely]

Wednesday: legs
Weight: 91.6kg

Cardio:
30 minutes bike
300 calories
60 minutes incline treadmill
800 calories

Hack squat
3x12 340kg
Triple drop set
10/6/5 340kg/270kg/220kg

Unilateral seated leg curl
3x12 65kg

Bilateral seated leg curl
Triple drop set
10/8/6 110kg/90/70

Calf raises
4x15 340kg

Leg extensions with tempo and pause
3x12 110kg
Triple drop set
60 reps 110/90/70

Glute/hams bridge with pause
3x10 100kg

Leg press with very slow tempo
1x20 100kg
1x15 100kg

Barbell back squat
3x8 160kg
1x6 160kg


Posing
Finally got sweep and tie in to connect on legs. Wasn’t as worried about top posing, just wanted to gauge leg progress today.


Notes: it’s becoming abundantly clear what body parts I need to work on for the next blast/bulk training programs.

 

[Trenbolonely]

Thursday: abs cardio
Weight 91.9
Took cardio a little easier. Desperately needed some rest. Got a massage for 1.5 hours instead of more cardio hahaha.

1 hour cardio
30 minutes bike
300 calories

30 minute incline treadmill
400 calories

Cable crunches
2x15 80kg
1x13 80kg

Decline weighted sit ups
1x15 10kg
1x10 15kg
1x8 15kg

Lying leg raises
3x failure

Friday: push
Weight: 92.6kg

Cardio
30 minutes bike
300 calories

60 minutes incline treadmill
700 calories

Flat press
3x8 140kg

Anterior delt press
3x11 25kg

Lateral raises
3x10 15kg per arm
Triple drop
6/6/6 15/10/5

Rear delt flies
3x12 35kg

Unilateral reverse grip Tricep pushdowns
3x10 10kg
Triple drop set
3 failure

Close grip pull ups
1x20
1x16

Unilateral Cable low rows
3x10 35kg

Fixing side chest arm and hand placement, trying to show inner leg on single bicep. I think soon it will be better conditioned

 

[Trenbolonely]

Saturday: legs
Weight:92.2kg

Cardio
30 minutes stationary bicycle
30 minutes incline treadmill

Unilateral Leg extensions
3x12 76kg
Triple drop set
12/6/6 76kg/54/35

Prone Hamstring curls
1x13 76kg
1x12 76kg
1x10 76kg
Triple drop set
12/6/5 76/54/35

Calf raises
4x15 300kg

Standing unilateral hamstring curls
3x12 30kg

Standing leg press with tempo (very high and emphatic ROM and tempo; to avoid knee pain)
3x12 160kg
Triple drop set (normal tempo)
15/15/20 160kg/130/100

Abductor
3x failure full stack
SUPERSET no rest
Adductor
3x failure full stack

Today my hamstrings were still a bit damaged from last Wednesday legs, so I didn’t do GHRs. I feel like my right hamstring definitely has a little tweak that I don’t want to exacerbate.

Notes:
I will be going with new coaching starting on Monday. I like the coach I’m working with now but I want a coach that is really going to push me, and have an attention for detail in my diet, training and PED protocols. I also want to learn now at this stage, instead of having someone to keep me in check and oversee my choices/keep me accountable
So I am making a switch.
New coach has a couple of clients that have been on stage over the recent weeks, at Romania pro, Prague pro and some competitors with physiques I liked when I watched the Alicante show.
He has also developed several pros.
If I want to set lofty goals I need to work with people who have helped people reach similar goals.
I also can’t wait around for it.
I know I am new to body building but I don’t want to wait until I am very developed as an athlete to get coaching FOR competitors so that I can confidently go to compete aiming to win.
I developed a solid base, which I saw after this cut and I want to make the absolute most of my time.
We discussed my recent bloods, goals etc and agreed to take me on as a client. Protocol should be done on Monday.
As it stands he will keep me cutting 2-3 more weeks at my request and we are going to be doing an aggressive off season bulk.
I may not compete in august because I want to make the absolute most of this off season and really Grow as much as I possibly can. Competition will be at the discretion of the coach. I said if I can’t get a medal, it’s pointless to compete, the point is to win.
I can’t set my sights on just participating, that won’t get me anywhere.

Todays check in
Neutral

 

[Trenbolonely]

Wow fun, a friend who I gave advice on his cycle and oversaw his PED protocol ended up taking 3rd in the biggest PL meet in the country overall. Started off with test no AI and was confused why he felt bad & was getting acne to locking it down and smashing it. Going to detox and cruise now, get some new bloods to compare before and after his cycle. Another friend who is natural did his programming and absolutely demolished it. PRs everywhere and massive progress. Think it might have been a 50kg jump in his squat up to 600lbs for the in class win today and he hit 735lb. Another friend took 2nd overall fully natural with his coach and the boys handled each other at the meet. Teamwork makes the dream work, so happy for the boys today. Made my day.

 

[Trenbolonely]

Sunday: abs
Weight:92.5

Cardio
40 minutes fixed gear bicycle
30 minutes incline treadmill

Plate loaded crunches
3x15 45kg

Plate loaded sit ups
3x12 7.5kg

Hanging leg lifts with tempo
3x25

Relaxed in two different lighting, side poses
A bit bloated as I ate all my meals before going to the gym in a span of 4 hours


Foods from this week



Tomorrow I will stop doing my own diet, and I will follow new coach protocol. So my diet might look very different.

 

[Trenbolonely]

Monday: chest + light arms

Pec Dec
1x12 95kg
Drop set
X10 75kg

Barbell incline (haven’t done this in like 6 months, need to re-train)
1x8 80kg
1x12 60kg

Flat press
1x5 150kg
1x12 110kg
Dropset
70kg x failure

High incline dumbbell fly-press
3x12 20kg

Superset

Dips
1x15
1x12

Chest cable cross
1x 20 15kg
1x15 25kg

Superset

Cable curl
5x20 45kg

Overhead triceps extension
5x20 35kg

Cardio:
30 minutes bicycle
300 cal
30 minutes incline treadmill
400 cal

Diet
M1: 13 egg whites+ 1 egg, banana, 60g oats
M2: 200g sweet potato, 250g whitefish
M3: 80g rice, 200g whitefish, banana
Intra: 10g creatine, 300g caffeine, yohimbe, Citrulline mallate etc.
M4:80g rice 200g chicken, banana
M5: 14 egg whites


PED protocol is changing

125mg test e2d
125mg EQ e2d
T4 100mcg Ed
HGH 5iu Ed (split in two doses)

Split is changing
M: chest + light arms
T: legs
W: rest
Th:back
F: delts + arms
Sat: legs
Sun: rest

TRAINING DAY DIET
Protein: 250
Carbs: 260
Fat: 15

REST DAY DIET
Protein: 250
Carbs: 120
Fats: 70


Didn’t have all the things for coaches diet, and I had to take my daughter to the doctor tonight so I couldn’t prepare several meals exactly to what is written. Made it work for macros though, except i 100% missed a bit of fat today.

Ordered pasteurized egg whites, contacted a factory and am having them mix an intra workout for me (strawberry lemonade flavor, EAA+creatine 2:1 ratio) and ordered cream of rice online as well as bought a bunch of pineapple to get my diet 100% to what is written by the end of this week.

One more note: I will be substituting turkey for whitefish (Arawana) as I cannot get turkey for a reasonable cost in China.

 

[Trenbolonely]

Tuesday: sick
Sleeping all day. Got something from the hospital. Feel absolutely terrible. Like my head was gonna explode all night.

 

[Trenbolonely]

Rest day meals
Since I was sick I just ate like a rest day. Will rest tomorrow too.

60g black oats 150g pineapple 13 egg whites 1 whole egg, 10g peanut butter


250g chicken, 200g broccoli


250g lean beef, 200g carrots


250g chicken, 200g broccoli


50g granola, 50g banana, 10g peanut butter, 400g low fat sugar free yogurt, 2 scoops totaling 60g protein

 

[Trenbolonely]

Wed: rest (sick day)
Weight: 91.03/200.2lbs

New lowest weight
Check in

 

[PZT]

Take a non sick rest day and clean that bath room

 

[Trenbolonely]

Take a non sick rest day and clean that bath room

Can’t be asked to do that, it’s all my wife’s stuff. That’s about as organized as it’s gonna get

 

[PZT]

Can’t be asked to do that, it’s all my wife’s stuff. That’s about as organized as it’s gonna get

end her

 

[Trenbolonely]

Thursday: back & abs
Weight: 91.2kg

Cardio:60 minutes incline treadmill
Steps: 12,170

V grip pull-down
2x10 140kg/310lbs
1x12 125kg

Barbell row
1x10 100kg
1x12 100kg

One arm cable row (hammer grip)
2x10 65kg

T-bar cable row
3x15 full stack (forgot to check the weight)

Cable pullover
4x20 35kg

Bent over dumbbell delt flies
1x15 20kg
1x15 20kg drop set 1x15 10kg

Rear delt machine flies
1x25 30kg
1x23 30kg
1x20 30kg

Abs
Cable crunch 3x15 70kg
Leg raise 4x20

Rear double bi

Front chest

Back unposed

 

[Trenbolonely]

Before cut to now
August - November


I think I’m starting to get this body building thing

 

[PZT]

The strictness to diet sure the fk shows. Awesome dedication brother

 

[Trenbolonely]

Friday: delts and arms
Weight:90.23/198lbs
New low, this diet plan and addition of t4 and clen at 80mcg is really making my cut move again.

Lateral dumbbell raises
1x12 25kg
Drop set 1x15 20kg + 15 10kg

Dumbbell hammer raises
3x12 17.5kg

Smith overhead strict press
1x8 60kg (with tempo)
Rest pause 13+4+3 50kg

Single arm preacher curl
3x12 17.5kg

Single arm machine raises
2x15 10kg
Drop set 1x15 10kg + 15 5kg

Hammer curl
3x12 25kg

Triceps pushdowns
1x20 38kg
2x25 38kg
1x23 38kg

Triceps dips
3x failure

Incline cable French press
3x8 forgot weight

Legs definitely got way better conditioned since last week

 

[Trenbolonely]

Saturday: legs
Cardio: 60 minutes bicycle
Weight: 89.00kg/195lbs
Checked in with coach

Paused lying Hamstring curls
1x8 76kg
1x20 RP 60kg

Vertical hamstring curls
3x15 25kg

Machine glute bridge (pause+tempo)
1x10 120kg
1x15 95kg

Abductor
3x30 50kg

Unilateral Lying leg curl
3x12 30kg

Leg extension FST7 45s rest
7x30 35kg

High and wide Leg press
4x25 170kg
Add weight next time

Weighted sit ups
2x15 5kg

Diet photos same same every day basically
Easy easy no cheating. when it’s written down nicely, I stick to it like a gorillas booger


Posing practice
Front Tricep


Rear double bicep

Front lat


Side gains gremlin

 

[Trenbolonely]

Monday: chest + arms

Incline smith
1x8 100kg
1x12 80kg d

Decline smith
1x4 130kg
1x12 100kg drop +10 60kg

Pec fly
1x10 105kg
Drop +6 75kg
Drop+ 4 65kg
2x20 55kg

High incline DB fly press
2x10 22.5kg
1x8 22.5kg

Bodyweight dips
1x16
1x15

Cable curl
5x20 50kg

Superset

Overhead triceps press
5x20 40kg

Today did a high carb refeed
M1 P-50g C-120g F-5g(1 whole egg,450ml egg whites,150g oats,100g banana)
M2P-50g C-120g F-0g(250g turkey or chicken breast,150g white rice od 600g potato)
M4PRE WORKOUT MEAL(60-90 min before training) P-40g C-140g F-10g(150g cream of rice,100g banana,200g turkey brest,20g peanut butter
Intra : sip drink containing – 20gEAAs /10g creatine/2g salt/
M5POST WORKOUT MEAL: P-60g C-180g F-0g(200g cream of rice or low fat creal,150g pineapple, 60g protein from WPI)
M6P-50g C-120g F-0g (250g chicken or turkey breast,150g white rice od 600g potato)
TOTAL:
P-250g C-700g F-15g

Posing practice