Trenbolonely’s Bodybuilding/Powerlifting Log

[Trenbolonely]

Good result!

Thanks hope you have good results with your training as well!

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

Yeah haha pretty danged annoying for check ins for coaching not sure why they couldn’t just bite the bullet and pay their own 5 dollars or whatever it costs haha

 

[Trenbolonely]

Wed: rest+cardio
Weight: 88.3kg/194.2

Back to normal. Two days off diet only took two days to get back to where I was. Decent trade off. Worth it 100% to have chocolate after nearly half a year and some of my favorite foods.

 

[PZT]

Wed: rest+cardio
Weight: 88.3kg/194.2

Back to normal. Two days off diet only took two days to get back to where I was. Decent trade off. Worth it 100% to have chocolate after nearly half a year and some of my favorite foods.

Like I said before, man, your hard work is shining with the conditioning you have been achieving.

 

[LethalAnimal]

You look very different from when I last looked in here

 

[Trenbolonely]

You look very different from when I last looked in here

Haha yeah I’ve lost a pretty significant amount of weight. Just about 20kg since the highest part of my bulk

 

[Trenbolonely]

Thursday: back
Weight: 89.3

Barbell rows
1x10 140kg/310lbs
1x15 100kg/225

Chest supported t bar
1x8 100kg
1x8 90kg
1x14 80kg

Unilateral Chest supported hammer rows
2x10 120kg (per arm)
1x15 100kg

Plate loaded pulldowns (cables are too light)
1x6 120kg
1x8 100kg
1x13 80kg

Plate loaded pullovers
4x20 80kg

Plate loaded bent over side raises
1x8 + partials 20kg
1x15 and partials 7.5kg + 10 and partials 2.5kg

Rear delt machine fly
1x23 31kg
1x20 31kg
2x25 27.5kg


Posing practice. Tried to pay attention to camera and where I stand to get it consistent for check ins

Rear double- trying to get arms and legs poses correctly. Slightly better than last week



Ground single bicep


Side Tricep at a more sideways angle like I was shown in posing instruction, not sure I personally prefer this one, but Tricep looks better perhaps here without a pump


Side chest can now see veins appearing on Tricep despite feeling soft today ?

 

[Trenbolonely]

Foods from this week
Back on the diet

 

[PZT]

Man that arm thickness and back width comes up during your bulk and next leaning out phase will be even more awesome

 

[Trenbolonely]

Friday: shoulders + arms + abs
Weight:89.1

I think I got to 88.1 because I was not on GH that half week, got a bit of water weight back but still trending down. Tomorrow is last training day of the cut! Last leg session and my first proper cut/ bench mark for 2023 is finished. Blast should kick in about January, fuck I am so ready to eat big and get bigger. Eating 5x a day but feel like I’m starving.

Seated lateral raises
1x12 17.5kg
Drop set
X10 10kg

Overhead DB hammer press
1x7 30kg
1x23 rest pause 17.5kg

Unilateral plate loaded machine raise
3x15 10kg (per arm)
+drop
X12 5kg

Tricep pushdown
1x25 40kg
1x25 45kg
1x22 45kg

Hammer curls
1x12 15kg
1x12 17.5kg
1x9 17.5kg

Cable incline French press (heavier cables)
1x8 30kg
1x8 27.5kg
1x7 27.5kg

Orange Banded dips
3x failure

Unilateral Preacher curls
3x12 17.5kg

Morning check ins
Finally waking up and going to sleep with stomach veins



Posing, happy with more visible abductors and adductors and separation though it isn’t leg day.


I am basically satisfied with how my cut went. Would’ve liked to get a bit leaner after so many months but it is what it is. My coach said I was ready to rebound and bulk several weeks ago, so I know I’m in a good position to see my strength and body weight go up pretty quick.

Clearly I need to focus on back, hamstrings and arms primarily, and these will be my targets to pay special attention to, as well as overall mass accrual everywhere as quickly as possible without going overboard on calories.

Next time I’d like to be leaner when I start my cut and currently take the bulk more patiently so my next cut does not last such a long time.

 

[Trenbolonely]

I forgot abs
Cable crunch
1x17
2x15 full stack 70kg

Leg raises
4x20

 

[Trenbolonely]

Saturday: legs (Hams, glutes, calves)
Weight: 87.9kg
Cool was shooting for 88-89 and got just to 87 with one day left to cut

Lying hamstring curls
1x12 76kg
Rest pause
1x24 60kg

Vertical hamstring curls
3x15 27.5kg

machine Glute bridge
1x12 160kg
1x15 130kg

Adductor
3x30 55kg

FST7 leg extensions (45s rest)
1x30 30kg
2x30 35kg
4x30 40kg

High and wide Leg press (90s rest)
4x25 90kg

Single leg lying leg curl
1x15 31.5kg
2x10 36.5kg

Calf raises feet pointing in
2x50 70kg

Calf raises feet pointing forward
4x25 250kg

Last check in on cut

Feel like I fixed my rear double basically


Side tri, getting some webs on the quads





Side chest


Front

 

[LightWeightBaby]

@Trenbolonely - Solid veins on the quads. did I read somewhere in this thread that you're in China?
A bunch of precursors come from there to Aus, I'd imagine the Chinese bros are jacked.

 

[Trenbolonely]

@Trenbolonely - Solid veins on the quads. did I read somewhere in this thread that you're in China?
A bunch of precursors come from there to Aus, I'd imagine the Chinese bros are jacked.

Yes I’m in China, not a lot of jacked people at all haha. Generally a rarity to the point that people think I’m big the people who take bodybuilding seriously here are often pretty solid though

 

[Trenbolonely]

Another food dump
From today. Absolutely starving, so happy I only have one more low carb day tomorrow.

M1: 60g oats, 450ml egg whites, 1 egg, 100g banana
M2: 200g potato, 250 g chicken
M3:200g chicken, 75g cream of rice, 20g peanut butter, 100g banana
M4: 250g chicken,75g cream of rice, 150g fruits
M5: 250g beef 300g bok choy, 300g celtuce,
,

Also took blood sugar after meal 4, at coaches request for check ins
6.1mmol/L which is basically fasted blood sugar even though I ate 4 meals and am on 5iu hGH, which I hope is good to get my bulk started and indicated my blood glucose is in a good place

 

[Trenbolonely]

Sunday: rest
Weight: 89.08 (always heavier after leg days)

Protocol and diet update:
Adding in food and PEDS slowly & taking away fat burners in phases. Coach warned me the food will be ramped up in the coming weeks so I should be prepared. Time to fill up the fridge.

training day diet
Total macros:
protein: 250g
Carbs:450
Fat:15

Rest day
Protein: 250
Carbs:160
Fat:80

PEDS: 750 test per week
375 EQ per week
5iu hgh
4iu insulin preworkout
100mcg t4
40mcg clen until Friday then 0mcg

Morning check in

 

[Trenbolonely]

15-20 week before and after on front, back, side
107.8kg/237lbs to 87.9kg/193lbs
(18.9kg/41.5lbs lost)

 

[Yano]

15-20 week before and after on front, back, side
107.8kg/237lbs to 87.9kg/193lbs
(18.9kg/41.5lbs lost)
View attachment 46678View attachment 46677View attachment 46679View attachment 46680View attachment 46681View attachment 46682View attachment 46684View attachment 46685View attachment 46686View attachment 46683

Right on man ! Posing is coming along well too. Well done

 

[Trenbolonely]

Right on man ! Posing is coming along well too. Well done

Thanks hopefully this bulk will go a lot better than the last one!

Man that arm thickness and back width comes up during your bulk and next leaning out phase will be even more awesome

Yeah! With two arm days and what seems to be a a better back day protocol that my coach has given me, hopefully that will get corrected. That being said I also asked my coach to give my legs more attention as one of his pro clients has particularly well developed legs that are quite inspiring, and I am interested in chasing a similar sort of development/balance in physique.

 

[Trenbolonely]

Monday: chest + arms

Incline smith
1x 10 100kg
1x15 80kg

Decline smith
1x6 120kg
1x11 100kg
Drop set
+10 80kg

Pec Dec
1x10 75kg
1x6 65
+4 55
Pecs were quite roasted after first two

High incline fly press
1x7 22.5kg
2x15 15kg

Dips
1x7
1x10

Superset

Cable cross
1x15 25kg
1x20 20kg

Cable curl
5x20 35kg

Superset
5x20 25kg

Cardio
30 minutes bike
10 minutes incline treadmill

Meals
M1


M2


M3 preworkout


M4 Intra (30g maltodextrin 20gEAA 10g creatine, 300mg caffeine, yohimbe)


M5 post workout
Identical to pre, just less rice

M6 (200g yams and 450g Celtuce & spinach)

 

[Trenbolonely]

Found a picture from 2 years ago when I was bulking naturally for the first time with a body building coach, two months into body building training. I was 100% on the diet at that time, and took to training pretty well after a lot of experience in other competitive sports, although my physique at that time didn’t reflect it. I got on my cycle under the supervision of my coach 3 weeks after that picture was taken.

December 8 2021 with December 8 2023
23 months of enhanced progress mirror selfies