Trenbolonely’s Bodybuilding/Powerlifting Log

[Trenbolonely]

Forgot to mention, Sunday and Monday 60 minutes cardio. Just assume 60 minutes cardio every day at this point

 

[Trenbolonely]

Another side by side 10 weeks front lat in same lighting

 

[Yano]

You are lookin great man , all that hard work is paying off

 

[Trenbolonely]

You are lookin great man , all that hard work is paying off

Thanks! Hard work cutting is almost done thankfully, definitely ready for a change of pace, but I’m pretty split cus I kind of want to get freaky peeled now but it’s probably best for next year before a comp to do that

 

[Yano]

Thanks! Hard work cutting is almost done thankfully, definitely ready for a change of pace, but I’m pretty split cus I kind of want to get freaky peeled now but it’s probably best for next year before a comp to do that

Now that you have the knowledge and skills you need to be successful nothing will stop you. I see it in you. Determination and focus outweighs distraction , that is rare.

 

[Send0]

Looking solid man, jealous.

You're pretty tall... what is your ultimate weight goal/target you want to reach?

 

[Trenbolonely]

Looking solid man, jealous.

You're pretty tall... what is your ultimate weight goal/target you want to reach?

I’d like to get to 242lbs/109.8kgwith lower body fat than I have now ultimately, if not larger. That’s a very long way away, so right now I’m aiming for 232lbs/105kg (NPC 6 foot 2 inch weight cap). This off season I will be trying pretty aggressively to bridge the gap from where I am now at 195-200/~90kg.
I am certain I can eat my way there since I’ve eaten to a portly 108kg, it’s just a matter of having the diet dialed in to do it more slowly with lean tissue and less of a spill over into high body fat percentage at this point.

 

[Trenbolonely]

Now that you have the knowledge and skills you need to be successful nothing will stop you. I see it in you. Determination and focus outweighs distraction , that is rare.

Means a lot man! I really appreciate the vote of confidence. Getting a new coach who has seen success helping guys go pro also is going to go a long way for me I think. in terms of being steered in the right direction and keeping me to adhere to the protocols given.
Nothing really distracts me at this point, this is what I want to be spending my time doing，and we don’t have forever to do what we love so it’s better to get to work and give it as much as possible.

 

[Trenbolonely]

Tuesday: legs

Leg extensions
1x50 40kg
1x30 70kg
1x20 90kg
1x10 110kg drop set +15 80kg

Unilateral seated hamstring curls
1x6 60kg
1x10 65kg
1x15 50kg

Hack squat with tempo
1x10 345kg
1x15 305kg

Leg press (narrow)
1x10 270kg
1x15 220kg
1x100 with rest pauses 70kg

Split squat triple drop set
1x12 70kg
+12 50kg
+12 20kg

Adductor
1x27 50kg
1x25 60kg
1x23 60kg
1x20 60kg

Next time do leg press before hack to pre-exhaust, the hack squat cannot be loaded further.

Front lat spread starting to look half decent.
Post high carb day. To compare with the day of high carbs. Definitely feel like I look tighter than yesterday, but fairly full after the 700g carbs. Felt very good in terms of energy, slept really well etc.
Posing is getting much faster, now I can turn the camera around and am not using the mirror to take check ins.


Notes: I might do a competition on December 18th, feel like I might just want to keep cutting until I’m stage lean and give it a go since I’m starting to get better condition. I think a little more than 2 weeks might be enough to get reasonably peeled for a first show.
I am asking my coach about it, if he says ok, I will do it. Might have to do some fairly aggressive dieting though if I get the green light.
However that would mean sacrificing some nice meals with my wife & daughter when we go to Hong Kong this weekend

 

[Trenbolonely]

Wednesday: back
Weight: 88.93kg

New low, 2.1kg/4.6lbs lighter than last Wednesday. Just going to weigh weekly, since I’m sticking to diet without any fault it should be a fine indicator of what is going on with my body composition.

V grip Pulldowns
1x10 80kg
1x12 65kg

Barbell row
1x8 140kg
1x15 100kg

Chest supported T bar row
2x8 100kg
1x12 80kg

One arm hammer row
2x8 130kg
1x12 110kg

Plate loaded machine pull over
4x20 70kg

Machine bent over side raises
1x8 and partials 20kg
1x12 10kg + drop 12 5kg

Machine rear delt flies
1x23 36kg
1x20 36kg
1x17 36kg

Feel like I finally hit the Side Tricep right


Rear double, having trouble getting this one with clear condition

 

[Trenbolonely]

Thursday: rest, traveling

Had a wee cheat meal after a while since we got to Hong Kong . Pretty common cheat meal for me. Shrimp dumplings, vegetables, fish dumpling, shrimp Shumai, pork dumplings, soup dumplings. Also visited my favorite pie and tart shop and got a small chicken and beef pie. Besides that I had normal meals for my low carb day kind of fucked the low carb aspect up.

Tomorrow I will be at the seminar for 9 hours and have prepped all my meals (chicken and cream of rice)
Then on Saturday after my posing lessons I will most likely binge if I’m being honest with myself. There are way too many cool restaurants to skip out on since I haven’t been here in 3+ years.
My wife and I will try to find a pizza shop we went to last time, and also go to the bubba gump fish restaurant thing which overlooks the coastline and entire city so I’m fully expecting to gain a bit of weight after tomorrow. She also wants to get gelato which they don’t really have in China so gonna become a fat SOB.

 

[Yano]

Thursday: rest, traveling

Had a wee cheat meal after a while since we got to Hong Kong . Pretty common cheat meal for me. Shrimp dumplings, vegetables, fish dumpling, shrimp Shumai, pork dumplings, soup dumplings. Also visited my favorite pie and tart shop and got a small chicken and beef pie. Besides that I had normal meals for my low carb day kind of fucked the low carb aspect up.

Tomorrow I will be at the seminar for 9 hours and have prepped all my meals (chicken and cream of rice)
Then on Saturday after my posing lessons I will most likely binge if I’m being honest with myself. There are way too many cool restaurants to skip out on since I haven’t been here in 3+ years.
My wife and I will try to find a pizza shop we went to last time, and also go to the bubba gump fish restaurant thing which overlooks the coastline and entire city so I’m fully expecting to gain a bit of weight after tomorrow. She also wants to get gelato which they don’t really have in China so gonna become a fat SOB. View attachment 46276View attachment 46277View attachment 46278View attachment 46279

That looks so good ! Enjoy

 

[Trenbolonely]

Friday: delts and arms
Weight: 88.1 new low
Check ins sent, hoping I can start blasting and bulking if I’m lean enough for rebounding by my coaches standards.
Talked about show to coach in December, decided against it as he doesn’t know my body very well and a cut/prep should be done with specific intent on competition. Doesn’t think there is much to learn from getting stage lean and on stage just because a show popped up during a cut. Totally reasonable.

TL//DR SEMINAR WAS FUN/INSIGHTFUL

Went to classic physique seminar first day, was very useful. Covered weight loss, off season, peaking, training and posing with group posing and instruction as well as training instruction on mechanics of the movements. Ended up getting a lot of attention during the training portion, and was able to get a lot of form checks, tips and tricks/ and corrections for my leverages for body building specifically, as well as info for training with tendinitis. Other people didn’t ask too many questions so I took the opportunity to really get as many of my own out as possible in regards to the mechanics of training and got help with hamstrings, quads biceps, helped do a tutorial for lats, and some checks for deltoid movements . Was also told I should drop front raises due to the development of my shoulders (front delts might be overdeveloped/are quite large already), and that a lot of pros actually will not do those as once your front delts are developed enough. Was told overhead movements and laterals should be enough for me so I’m asking my coach about the programming, if I might be better served with more sets of something else. Also asked some questions about slin and seemed to get some honest answers about two types of use that ruff did when he was firstly being coached by meadows and more recently.
Got some tips on posing as well, a lot had to do basically with hip positioning and how I am loading weight in the front poses, as well as how to engage my hamstrings in back poses, what to do with my feet and some cues for hamstring and glutes. Was also told what poses I ought to do for favorite clsssic poses and was told to do more of the frank Zane type poses, as well as variations outside of the mandatories/ classic variations of the mandatories to show more of structure since I’m lacking in muscularity due to height at the moment. Also was shown foot positions for the variations I should be doing.
After the seminar ended, ended up just shooting the shit for a while. good seminar, learned a lot and ruff is a really personable and helpful and just all around friendly even when chatting about non-body building stuff. I was a bit worried a seminar type thing might be hard to learn from, or if a big name wasn’t inclined to be attentive with less developed athletes, but it was definitely worth the time.
Tomorrow morning will do the one person posing instruction after I do my leg day (hamstring dominant).

OK FINISHED WITH SEMINAR RECAP

DB Lateral raises
1x12 27.5kg
1x12 27.5kg drop + 10 15kg

Overhead press
1x4 100kg drop +4 80kg
1x20 rest paused 60kg

DB front raises
3x12 15kg

One arm side cable raise
1x15 15kg
1x19 10kg
1x15 15kg drop +5 10kg

DB hammer curl
1x12 27.5kg
Got called out by ruff for ego lifting and did a form check, spotted my curls and so my weight went down when I added a pause and tempo. Learned how to spot curls so that was fun
2x12 15kg to absolute failure


Cable pushdown
3x20 40kg

One arm preacher curl
3x12 15kg

Machine dips
1x20
1x15
1x12

Cable incline French press
1x8 55kg
2x9 55kg
With tempo, nearly to failure couldn’t get it to come off the bottom for another rep


Got my belt signed, but was asked not to post training videos or images of instructional portions anywhere so no posing practice for today and ostensibly tomorrow.

 

[Trenbolonely]

Saturday: legs/posing instruction
Check in results: will cut one more week after taking two day diet break while traveling.

Fixed up mandatories, back poses, and learned some ground poses as well as transitions for free posing.

Prone Hamstring curl- probably heaviest machine I’ve ever used
1x8 40kg
4x 12 30kg

Leg extensions- same super heavy machine
7x30 35kg (60s rest between sets)

Unilateral prone hamstring curl
3x12 15kg

Romanian deadlift
1x8 180kg
1x10 140kg- too heavy, was aiming for 12-15

Leg press high and wide
4x25 220kg (45s rest between sets)

Vertical cable hamstring curls
3x12 forgot weight

Archer


Single bicep variation


Double bicep


Diet break


Really wanted some authentic American food and I can’t get it in mainland China so I kind of went a bit overboard. It’s been a very, very long time since I’ve had brownies for example. The last time was when I was living in Bangkok at a Muay Thai gym years ago… couldn’t say no when I saw it on the menu

Beef tongue, lobster balls, shrimp and French fries, 2.5 brownie with 1 scoop vanilla ice cream and whipped cream, 2.5 slices pizza, mint chocolate iced coffee, egg tart, as well as cream of rice and chicken preworkout

Ready to get back on the diet as per coach’s requirements.
will start blasting and get a new protocol next week. Very excited to start to bulk again!

 

[Trenbolonely]

Sunday: rest day
Weight:88.6kg

Fat boy checking in


Legs somehow getting more vascular


Gained 1lb/.5kgs over night after pigging out
A couple more cheat meals
-roast goose and pork with rice, noodles with beef brisket, pork buns, lemon tart, one crunch bar, (crunch bars are not available in China. Haven’t had one in 4 years. Lemon bars the same. Also been 4 years so I had to get my favorite but largely unavailable desserts) some sourdough bread, raisin bread
Also had chicken and rice and chicken dumplings and a banana to be less of a psycho

 

[Trenbolonely]

Monday: chest/arms
Weight:91.1kg
Gained 3kg over the weekend. Back at the diet 100% today and for the foreseeable future.

Incline barbell incline press
1x11 80kg (+3 reps from two weeks ago, muscle memory kicking in?)
1x14 60kg

Flat press
1x9 140kg
1x12 100kg + drop set x10 60kg

Hammer curl
5x20 40-35kg

Superset

Overhead triceps push
5x15-20 20-25kg

Pec Dec
1x8 105kg Drop set x9 75kg

DB incline fly/push
3x12 15kg

Cable cross
1x15 25kg per arm
1x18 20kg

Superset

Tricep dips
2x failure

Double bi- finally getting some arm vascularity
Feel like they started to get a bit better

Side tri with dumb angle. Someone stole my tripod. If I find them they’re paying double for that piece of shit IN BLOOD who the hell steals tripods while a fella drops a deuce. That is just plain disrespectful. I’m at a $4 USD loss, man this body building shit is expensive.

 

[Trenbolonely]

Hope anyone reading enjoys the last week of treadmill ranting, im counting down the minutes til I can bulk and blast and get the fuck off of the treadmill on my lunch break

 

[Yano]

Monday: chest/arms
Weight:91.1kg
Gained 3kg over the weekend. Back at the diet 100% today and for the foreseeable future.

Incline barbell incline press
1x11 80kg (+3 reps from two weeks ago, muscle memory kicking in?)
1x14 60kg

Flat press
1x9 140kg
1x12 100kg + drop set x10 60kg

Hammer curl
5x20 40-35kg

Superset

Overhead triceps push
5x15-20 20-25kg

Pec Dec
1x8 105kg Drop set x9 75kg

DB incline fly/push
3x12 15kg

Cable cross
1x15 25kg per arm
1x18 20kg

Superset

Tricep dips
2x failure

Double bi- finally getting some arm vascularity
Feel like they started to get a bit better

Side tri with dumb angle. Someone stole my tripod. If I find them they’re paying double for that piece of shit IN BLOOD who the hell steals tripods while a fella drops a deuce. That is just plain disrespectful. I’m at a $4 USD loss, man this body building shit is expensive.

View attachment 46451View attachment 46452

That's fucked up someone nicked your tripod while you were in the wc. Only a freaking low life would do that.

 

[Trenbolonely]

Tuesday:Legs (quad dominant)
Weight: 90.0kg (-1.1kg overnight)
Hope weight will be back into the 88-89 by the end of the week.
Taking growth hormone arimidex etc again since I’m not traveling, couldn’t dose hormones since Thursday.

Cardio 60 minutes as per usual

Leg extensions
1x50+15+10 40kg/50kg/60kg
1x30 80kg
1x20 100kg
1x10 MI40 110kg drop set +10 85kg

Unilateral seated hamstring curls
1x9 70kg
1x15 50kg

Leg press (narrow)
1x10 280kg
1x15 230kg
1x100 with rest pauses 70kg

High bar smith pin squats
1x11 140kg
1x12 120kg

Split squat triple drop set
1x12 80kg
+12 60kg
+12 40kg

Adductor
1x25 60kg
1x20 60kg
1x20 50kg
1x20 45kg

Calf raises
4x25 250kg

Front

 

[MrDevor1]

Good result!