Trenbolonely’s Bodybuilding/Powerlifting Log

[Trenbolonely]

Ggt is very low natural, indicating no liver damage. bilirubin is normal, again indicating no damage. My ast and alt are still lowering after cessation of trenbolone, and just slightly out of range. I’m sure in 1-2 weeks it will be back to normal as I’ve shown in this log before that my liver can take a little time to clear it out fully because my AST/ALT does get a bit higher when I cycle tren than most people tend to, but that my liver makes a very complete recovery. Albumin also very normal. Kidney and liver don’t really show any real trouble as per usual, just need to clear out a few units of ALT/AST.

Oh man I’m tired I looked at the test, I misread some results. Alt and ast are not out of range just AST is BARELY back in range by 2 units. I just still want to get it a bit lower .Had a busy day. I always need to double check shit now. I guess full time work with over time, having a kid, and taking bodybuilding seriously does take a toll on my energy.

 

[Trenbolonely]

Sunday: legs
Weight: 97.5kg/215lbs
So up around 1lb, since last week on average. Pretty good gain, strength going up, still condition isn’t particularly effected.

Adductor

1x25 60kg

1x25 60kg

1x25 60kg



Lying hamstring curls

Ramp 20

Up to 50kg x 20

55kg x 9

Cluster set at 27.5kg 10/10/10/10



Leg extension
from 15-80kg by 5kg intervals 5 reps each

And back down



Leg press

Ramp 12

12 60kg

12 140kg

12 200kg

12 260kg

10 300kg



Hack squat

1x8 300lg

1x 13 (1+1/2+1) 100kg


Abductor

2x50 32.5kg



Split squat

triple drop

1x10 45kg

1x10 30kg

1x amrap 20kg

 

[Trenbolonely]

Sunday: delts and triceps
Weight: 97.75kg

Pushing reps up steadily. Going to get my overhead with dead stops up.

Rear cable flies

3x21 9kg

Rear delt swings

2x40 10kg

1x33 10kg


Ramp12 Lying cable flies

1x12 9kg

1x12 13.5kg

1x12 18kg

1x12 22.5kg

1x12 27kg

1x5 31.5kg



Smith military press (dead stop)

1x7 90kg

Rest pause

1x15 REST + 5 (20) 50kg



Seated dumbbell lateral raises

UP AND DOWN RACK

X8 2.5,5,7.5,10,12.5,15, +8 on the way down





Smith shrugs

RAMP

1x12 60kg

1x12 100kg

1x12 140kf

1x5 180kg

Drop

+6 140

+8 100kg



Back supported Triceps pushdowns

FST7

4x12 27.5kg

3x12 22.5kg



Overhead triceps extensions

RAMP 12

From 9kg to 42.5kg

Fail at 50kg x 10



dips

100kg 3x13



Monday: rest
Weight: 98.00kg

Alright. Coach said Bloods look great so we’re pushing now. Off season is starting. Food going up. Test dose will be doubled starting tomorrow. This next bulk I want more than 25lbs stage weight, and I want to get crazy strong. I want to see if I can add another plate to my press (incline and overhead), so 180kg, and I’m already making steps to 5 plates on RDL so I want more than 220, if I’m already hitting 180 for full sets and 200 for 3. Hack squat and leg press I know they’re going to get nasty too. Back of course I want to add some plates, but since it’s new order and starting with superset, I can’t make any good estimates about what I want to see in the progressive overload department.

My herniated disc also feels perfectly healed up. I have reduced my TB500 intake to 1mg per week.
I’m still cautious with it, but I’m 100% healthy and ready to put my foot on the gas hard.

Prepared for off season use: test, eq, NPP, ment.

Here are the last 11 months and 11kg I have added. So one kg per month of actual muscle approximately. Already we can see some change from how we are undertaking rebound and off season. I am staying much leaner, moving the body weight up slower. I cannot wait to have another year under my belt. I think this year is where I will really feel and start to look like I take this seriously.

Again I started lifting October of 2021, so this is the end of year 3. Thanks for anybody who has been following, giving feedback, criticism and support. I appreciate it. Lets clean up for the end of 2024 and get in a good position to smash 2025.

 

[Yano]

Great work mate , really have come a long way !!

You carry yourself well , a quiet way , fierce training , clear of mind with a purpose. That tiger tattoo suits you very well. Appreciate all you bring here and the work you share with us.

 

[Trenbolonely]

Wednesday: hamstrings, back
Weight: 97.3kg

machine pull over

3x15 100kg

SUPERSET WITH -
underhand grip lat pull down

3x12 100kg



-one arm hammer low row

1x12 60kg

1x18 45kg



-t-bar chest suport

1x13 70kg

1x13 70kg + double DROPPSET

50kg x 10

40kg x 12



-one arm dead stop meadows row

2x9 50kg



-upper back wide grip seated row

90s break

2x15 75kg
2x12 85kg



-lying leg curl ramp 12

31kg to 81kg x6

+ drop set 40kg amrap, and partials
I now add weight to the machine. This is clear PR and growth.

HIPTHRUST
ramp 8

1x8 60kg

1x8 140kg

1x8 180kg

1x8 220kg

1x8 260kg
I matched my PR. We’re going up now everywhere.



-one leg leg curl

1x30 25kg REP GOAL SET (up to 23 in one set on left leg, can complete 3 with right, I think I can add weight)

Ok so everything is going up in reps and or weight.

Tonight I start my blast, and today was my first training day with 580g carbs.
Only negative is when I am training I’m still not taking the intra-training carbs volume very well, and can feel very full or even like I will vomit on some exercises. It is what it is, that is a small thing. But noting

 

[Trenbolonely]

-upper back wide grip seated row

90s break

2x15 75kg
2x12 85kg

I’m an idiot. I have been writing this per side for some reason.

It’s 150kg and 170kg lmao

 

[Trenbolonely]

Great work mate , really have come a long way !!

You carry yourself well , a quiet way , fierce training , clear of mind with a purpose. That tiger tattoo suits you very well. Appreciate all you bring here and the work you share with us.

Thanks man, appreciate what you bring to the logs and forum as well. You’re always working hard and moving forward despite the obstacles in the way. & always contributing to a lot of folks threads in a positive way. It’s great.

 

[Yano]

Thanks man, appreciate what you bring to the logs and forum as well. You’re always working hard and moving forward despite the obstacles in the way. & always contributing to a lot of folks threads in a positive way. It’s great.

I might be old but I'm not ready for a chess board and a rocking chair yet I still have goals.

You will be the same way at my age.

 

[Trenbolonely]

Thursday: chest, biceps
Weight:98kg/216lbs

-seated cable fly

Ramp 12

Starting at 13.5kg per side

Ramp to 1x12 27.5kg

Failure at 32.5kg

Drop set 18kg AMRAP

9kg AMRAP



-barbell incline/smith incline rotating

1x8 100kg

1x14+6 rest pause



1x6 140kg

1x20 100kg



1x20 – RESTPAUSE SET



-slight decline DB press

2x8 50kg per hand

1x16 25kg per hand

Must increase weight of 3rd



Superset:

-chest dips

3x8

+incline DB fly’s with band

3x12 22.5kg+ red band



one arm preacher curl(dumbell)

RAMP 12 5-15kg

1x8 22.5kg

double DROPPSET

1x5 17.5kg

1x5 10kg



-DB hammer curl-cross body

3x10 22.5kg



-barbell spider curl FST-7

7x15 25kg

 

[Trenbolonely]

Friday: rest
Weight: 98.25kg/216.6kg

Scale looks as if it will start moving again.
hoping I might have finally got to the point where I can do more modern type off seasons where I am not getting very fat.

I keep forgetting to write when I do my calves and abs so I can focus on progressive overload during the bulk. I will make sure to note weight next time.
For abs I did 3x15 machine crunches at 50kg, with good tempo and of course normal 4x20 leg raises. I will start to note machine crunch weight.

 

[Trenbolonely]

Saturday: legs
Weight: 98.1kg

So 2 on 1 off is going very well. Not overtraining judging by the massive steps I’m taking forward on the lifts especially with large muscle groups. I’m

PRs across the board on every single movement today.

Got some vomit action going on now. Had to eat some of my preworkout lunch a second time after getting off the leg press.

My coach had some harsh criticism for my belt squat today, I didn’t do it right. I saw some videos of a pro doing it the way I tried today but I’m not doing that again. Will correct it next time I belt squat.

Adductor

3x20 64kg



Seated hamstring curls

Ramp 20 from 27.5kg

Up to

X20 65kg

Fail at 1x8 75kg

Cluster set 10/10/10/10 =x40 40kg


Leg extension

running the rack in one set

from 15-80kg by 5kg intervals 5 reps each

And back down



Leg press

Ramp 12

12 140kg

12 220kg

12 260kg

12 300kg

1x7 340kg


Belt squat- need to correct form or drop it

1x8 180kg

1x13 (1+1/2+1)



Abductor

2x50 36kg



Split squat

triple drop

1x12 45kg

1x10 30kg

1x amrap 20kg

 

[Trenbolonely]

Sunday: deltoids and triceps
Weight: 98.6kg/ 217.5lbs

First time my weight has gone up after leg day. I assume based on adding peds and food my weight will continue on this trajectory.
Again more PRs in many movements. Will eventually get tired of typing that every session

That being said I did mention I would try to beat my log book every single session, so that’s what is going on. We’re not playing around over here!

Rear cable flies
2x23 9kg
1x20 9kg

Rear delt swings
3x40 10kg





Ramp12 Lying cable flies
1x12 9kg
1x12 13.5kg
1x12 18kg
1x12 22.5kg
1x12 27kg
1x7 31.5kg


Hammer overhead dead stop
1x7 140kg
1x20 80kg
PR for dead stop. Will add weight next time. like I said I want to add a plate to all my compounds this off season, so let’s get to it.


Seated dumbbell lateral raises
UP AND DOWN RACK
X8 2.5,5,7.5,10,12.5,15, +8 on the way down





Smith shrugs
RAMP
1x12 60kg
1x12 100kg
1x12 140kf
1x6 180kg
Drop
+8 140kg
+9 100kg



Back supported Triceps pushdowns
FST7
5x12 27.5kg
2x12 22.5kg



Overhead triceps extensions
RAMP 12
From 18 to 47kg
Fail at 54kg x 8



dips
100kg 3x15

 

[Trenbolonely]

Monday: rest
Weight: 98.9kg/218lbs
Feel like I am developing a cold or something. If it doesn’t go away I will take my optional 2nd off day after legs, delts and tris tomorrow.

 

[Yano]

Monday: rest
Weight: 98.9kg/218lbs
Feel like I am developing a cold or something. If it doesn’t go away I will take my optional 2nd off day after legs, delts and tris tomorrow.

Vitamin C and good hot chicken soup !!

 

[Trenbolonely]

Tuesday: back and hamsteinfs
Weight: 98.7kg/217.6lbs

So half got it today. Got my PR at 200kg SLDLs. I wanted 8, but got 6, which is still weight on the bar. I will need to stick to that weight for another micro cycle at least. Also got PRs on some back movements, adding reps or weight, or tempo. Lying hamstring curl ramp also improved, but not by much.

Training diet now has pre and post insulin.

My diet on quads day will have high days reintroduced, now at 800g carbs. Lantus in the morning.
Still hungry on normal training days, and today I was even hungrier after adding post training insulin.

I will start to add all suggested supplements that my coach has listed and made an order today for several. Before I didn’t think supplements were worth the money, except for a couple. I had basically only used liver support (if I ran tren to recover faster), some heart support, and used them on a basis of minerals that were out of range on blood assay. (For example my magnesium was out of range last year so I used zmg until my blood assay was correct). Now I will be consistently using a stack of supplements as well.

machine pull over
3x15 100kg

SUPERSET WITH -

underhand grip lat pull down
3x12 100kg



-one arm hammer low row
1x11 70kg
1x15 50kg



-t-bar chest suport
1x13 70kg
1x13 70kg + double DROPPSET
50kg x 8
40kg x 12

-one arm dead stop meadows row
2x10 50kg

-upper back wide grip seated row
90s break
3x12 80kg per side


-lying leg curl ramp 12
31kg to 81kg x7
+ drop set 40kg amrap, and partials

-SLDL ramp 8
1x8 80kg
1x8 120kg
1x8 160kg
1x6 200kg

-one leg leg curl
1x30 25kg REP GOAL SET add 2.5 next time s

No pose

 

[Yano]

Tuesday: back and hamsteinfs
Weight: 98.7kg/217.6lbs

So half got it today. Got my PR at 200kg SLDLs. I wanted 8, but got 6, which is still weight on the bar. I will need to stick to that weight for another micro cycle at least. Also got PRs on some back movements, adding reps or weight, or tempo. Lying hamstring curl ramp also improved, but not by much.

Training diet now has pre and post insulin.

My diet on quads day will have high days reintroduced, now at 800g carbs. Lantus in the morning.
Still hungry on normal training days, and today I was even hungrier after adding post training insulin.

I will start to add all suggested supplements that my coach has listed and made an order today for several. Before I didn’t think supplements were worth the money, except for a couple. I had basically only used liver support (if I ran tren to recover faster), some heart support, and used them on a basis of minerals that were out of range on blood assay. (For example my magnesium was out of range last year so I used zmg until my blood assay was correct). Now I will be consistently using a stack of supplements as well.

machine pull over
3x15 100kg

SUPERSET WITH -

underhand grip lat pull down
3x12 100kg



-one arm hammer low row
1x11 70kg
1x15 50kg



-t-bar chest suport
1x13 70kg
1x13 70kg + double DROPPSET
50kg x 8
40kg x 12

-one arm dead stop meadows row
2x10 50kg

-upper back wide grip seated row
90s break
3x12 80kg per side


-lying leg curl ramp 12
31kg to 81kg x7
+ drop set 40kg amrap, and partials

-SLDL ramp 8
1x8 80kg
1x8 120kg
1x8 160kg
1x6 200kg

-one leg leg curl
1x30 25kg REP GOAL SET add 2.5 next time s

No pose


View attachment 54345View attachment 54346

Nice work getting the new PR's man !!

 

[Trenbolonely]

Wednesday: chest and biceps
Weight: 98.9kg/217.9

Pec Dec

Ramp 12

Starting at 27.5kg

End at 65kg x10

Double drop

40kg amrap

25kg amrap




smith incline

1x7 140kg

1x20 100kg



1x20 – RESTPAUSE SET



-slight decline DB press

1x7 50kg per hand

1x9 45kg per hand

1x17 25kg per hand





Superset:

-chest dips

1x10

1x12

1x13



+incline DB fly’s with band

3x16 22.5kg+ red band



one arm preacher curl(dumbell)

RAMP 12 5-15kg

1x10 22.5kg

double DROPPSET

1x6 17.5kg

1x6 10kg


-DB hamer curl cross body

2x10

1x12 22.5kg

-spyder barben curl FST-7

1x15 30kg

6x12 30kg



______________________________________
Thursday
Weight: 99.3kg/219lbs

 

[Trenbolonely]

Friday: legs
99.03kg

So I’m still having trouble with the belt squat. I think I’m going to give it one more time, and if my technique is still bullshit I’ll get back to one I have the technique correct. I don’t want to waste potential gains by doing this because I have some balance issues on the machine.
I’ll get back to pendulum and hack. Pendulum is a real time saver because the weight with my leverages is loaded in such a way that I need much fewer plates. Hack of course I love it. Of course I want to learn new exercises and improve but maybe this isn’t the time.

Adductor

3x25 64kg



Seated hamstring curls

Ramp 20 from 27.5kg

Up to

X20 65kg

Fail at 1x13 75kg


Cluster set 10/10/10/10 =x40 45 kg



Lying hamstring curls

Ramp 20

Up to 55kg

Cluster set at 27.5 10/10/10/10 40 reps



Leg extension

running the rack in one set

from 15-80kg by 5kg intervals 5 reps each

And back down



Leg press

Ramp 12

12 160

12 220kg

12 260kg

12 300kg

1x9 340kg


Belt squat- need to correct form or drop it

1x9 140kg

1x16 70kg (1+1/2+1)

Most insane pump



Abductor

2x50 36kg



Split squat

triple drop

1x12 50kg

1x12 30kg

1x 15 20kg




Saturday: delts tris
100.63kg/222lbs
Back to 100! Pressing getting stronger!

Rear fly

3x20 27.5kg - cables were busy



Rear delt swings

2x40 12.5kg

1x33 12.5kg
Ramp12 Lying cable flies

1x12 9kg

1x12 13.5kg

1x12 18kg

1x12 22.5kg

1x12 27kg

1x12 31.5kg

1x3 40kg


Smith military press (dead stop)
1x8 100kg

Rest pause

1x15 REST + 5 (20) 60kg

Seated dumbbell lateral raises
UP AND DOWN RACK

X8 2.5,5,7.5,10,12.5,15,20+8 on the way down





Smith shrugs
RAMP

1x12 60kg

1x12 100kg

1x12 140kf

1x8 180kg

Drop

+8 140kg

+12 100kg



Back supported Triceps pushdowns
FST7

5x12 27.5kg

1x15 22.5kg

1x12 22.5kg

Slowly moving this up. Any reps I get I’ll take it.



Overhead triceps extensions

RAMP 12

From 18 to 47kg

Fail at 54kg x 10



Also making slow progress but happy. I need to see my arms make some gains.



dips- started to add some weight for Tricep dips because the sets are a bit high rep. This is with a tempo- Not just pumping them out

1x15 100kg

1x20 100kg

1x20 120kg

 

[Yano]

Friday: legs
99.03kg

So I’m still having trouble with the belt squat. I think I’m going to give it one more time, and if my technique is still bullshit I’ll get back to one I have the technique correct. I don’t want to waste potential gains by doing this because I have some balance issues on the machine.
I’ll get back to pendulum and hack. Pendulum is a real time saver because the weight with my leverages is loaded in such a way that I need much fewer plates. Hack of course I love it. Of course I want to learn new exercises and improve but maybe this isn’t the time.

Adductor

3x25 64kg



Seated hamstring curls

Ramp 20 from 27.5kg

Up to

X20 65kg

Fail at 1x13 75kg


Cluster set 10/10/10/10 =x40 45 kg



Lying hamstring curls

Ramp 20

Up to 55kg

Cluster set at 27.5 10/10/10/10 40 reps



Leg extension

running the rack in one set

from 15-80kg by 5kg intervals 5 reps each

And back down



Leg press

Ramp 12

12 160

12 220kg

12 260kg

12 300kg

1x9 340kg


Belt squat- need to correct form or drop it

1x9 140kg

1x16 70kg (1+1/2+1)

Most insane pump



Abductor

2x50 36kg



Split squat

triple drop

1x12 50kg

1x12 30kg

1x 15 20kg




Saturday: delts tris
100.63kg/222lbs
Back to 100! Pressing getting stronger!

Rear fly

3x20 27.5kg - cables were busy



Rear delt swings

2x40 12.5kg

1x33 12.5kg
Ramp12 Lying cable flies

1x12 9kg

1x12 13.5kg

1x12 18kg

1x12 22.5kg

1x12 27kg

1x12 31.5kg

1x3 40kg


Smith military press (dead stop)
1x8 100kg

Rest pause

1x15 REST + 5 (20) 60kg

Seated dumbbell lateral raises
UP AND DOWN RACK

X8 2.5,5,7.5,10,12.5,15,20+8 on the way down





Smith shrugs
RAMP

1x12 60kg

1x12 100kg

1x12 140kf

1x8 180kg

Drop

+8 140kg

+12 100kg



Back supported Triceps pushdowns
FST7

5x12 27.5kg

1x15 22.5kg

1x12 22.5kg

Slowly moving this up. Any reps I get I’ll take it.



Overhead triceps extensions

RAMP 12

From 18 to 47kg

Fail at 54kg x 10



Also making slow progress but happy. I need to see my arms make some gains.



dips- started to add some weight for Tricep dips because the sets are a bit high rep. This is with a tempo- Not just pumping them out

1x15 100kg

1x20 100kg

1x20 120kg

View attachment 54410View attachment 54411

You'll get the belt squat in time , try to work it some during your off time with minimal weight and film it for yourself , so you can watch your form that might help.

 

[Trenbolonely]

You'll get the belt squat in time , try to work it some during your off time with minimal weight and film it for yourself , so you can watch your form that might help.

ill give that a go next leg day. Just practice some form and get the balance and knees a bit warmed up before working into work sets on something else.