Trenbolonely’s Bodybuilding/Powerlifting Log

[Trenbolonely]

Monday: back and hamstrings
Weight: 100kg on the dot/ 220.5lb
machine pull over

3x15 100kg



SUPERSET WITH -



underhand grip lat pull down

3x13 80kg

Cleaned up form on this one a bit.



-one arm hammer low row

1x13 70kg

1x16 50kg



-t-bar chest suport

1x13 75kg

1x13 75kg+ double DROPPSET

50kg x 8

40kg x 12



-one arm dead stop meadows row

2x10 55kg



-upper back wide grip seated row

90s break

3x12 160kg



-lying leg curl ramp 12

31kg to 86kg x8

+ drop set 31kg 10



HIPTHRUST ramp 8
1x8 60kg

1x8 140kg

1x8 180kg

1x8 220kg

1x3 260kg

Breaking my PR on the hamstring curls took my hope of getting a PR on this out of the question. Prefer if this could be lighter anyways actually since there’s still some kind of pressure on lumbar spine hahaha. Hard to build up the compound after a drop set of it’s a bit nasty.



-one leg leg curl

1x30 27.5kg REP GOAL SET

Add a little more next time.

 

[Yano]

Monday: back and hamstrings
Weight: 100kg on the dot/ 220.5lb
machine pull over

3x15 100kg



SUPERSET WITH -



underhand grip lat pull down

3x13 80kg

Cleaned up form on this one a bit.



-one arm hammer low row

1x13 70kg

1x16 50kg



-t-bar chest suport

1x13 75kg

1x13 75kg+ double DROPPSET

50kg x 8

40kg x 12



-one arm dead stop meadows row

2x10 55kg



-upper back wide grip seated row

90s break

3x12 160kg



-lying leg curl ramp 12

31kg to 86kg x8

+ drop set 31kg 10



HIPTHRUST ramp 8
1x8 60kg

1x8 140kg

1x8 180kg

1x8 220kg

1x3 260kg

Breaking my PR on the hamstring curls took my hope of getting a PR on this out of the question. Prefer if this could be lighter anyways actually since there’s still some kind of pressure on lumbar spine hahaha. Hard to build up the compound after a drop set of it’s a bit nasty.



-one leg leg curl

1x30 27.5kg REP GOAL SET

Add a little more next time.


View attachment 54462View attachment 54463View attachment 54465View attachment 54469View attachment 54468

Nice work mate , PR's always feel great !

 

[Trenbolonely]

Nice work mate , PR's always feel great !

Yeah for sure haha. Need to make sure I keep getting them to know I’m moving forward especially when I start to get higher body fat cus it’s hard to tell in the mirror haha

 

[Trenbolonely]

Tuesday: chest & biceps
Weight: 100.6kg

-seated cable fly
Incline bench: 2nd peg,
cable height 6th hole open
Ramp 12
Starting at 13.5kg per side
Ramp to 1x12 27.5kg
Failure at 32.5kg x 11
So will hopefully move up next time
Drop set 18kg AMRAP
9kg AMRAP

-barbell incline/smith incline rotating
1x6 110kg
1x17+3 65kg

Decline machine press
*dumbbell station was full and I have a limited time to finish
1x8 160kg
1x12 120kg

Superset:

-chest dips
2x12
1x15
&
+incline DB fly’s with band
3x12 17.5kg + big purple band



one arm preacher curl(dumbell)
RAMP 12 5-15kg
1x6 22.5kg

double DROPPSET
1x6 17.5kg
1x8 10kg

Was a bit burnt from pull day..

Other bicep movements got PRs though oddly enough
-DB one arm hammer curl cross body
3x10 25kg


-spider barbell curl FST-7
7x15 30kg
————————————————————————-

Wednesday: rest
Weight: 100.5kg

 

[Yano]

Yeah for sure haha. Need to make sure I keep getting them to know I’m moving forward especially when I start to get higher body fat cus it’s hard to tell in the mirror haha

This is the beauty of being a powerlifter HAH! As long as I stay within 3.5kg of my 90kg competition weight the mirror can go scratch it's ass.

I just have to be strong , never pretty

 

[Trenbolonely]

100kg in all images here. Progress at this weight with body composition.
February, august, November
I already did this at 97kg with back a bit ago so I’m omitting it.

 

[Trenbolonely]

Friday: delts and tris
Weight: 99.95

Rear fly
1x25 27.5kg - cables were busy and I don’t have time to wait on my lunch break.
2x20 31.5kg

Rear delt swings
2x40 12.5kg
1x36 12.5kg


Ramp12 Lying cable flies
1x12 9kg
1x12 13.5kg
1x12 18kg
1x12 22.5kg
1x12 27kg
1x12 31.5kg
1x3 40kg



Hammer overhead dead stop
1x6 150kg
1x20 100kg



Seated dumbbell lateral raises
UP AND DOWN RACK
X8 2.5,5,7.5,10,12.5,15,20,
X3 25
On the way down I failed a lot of sets to 8 lol

Smith shrugs
My shoulders were worn out by this time
RAMP
1x12 70kg

1x12 120kg

1x6 170kg
Drop
1x6 120kg
Drop
+15 70kg

Back supported Triceps pushdowns
FST7
7x12 27.5kg

Overhead triceps extensions
RAMP 12
X12 From 22.5 to 54
Fail at 58.5kg x8


dips-
1x15 120kg
2x20 120kg


Not sure but maybe legs are making some progress, sharper, larger when posed

 

[Yano]

Friday: delts and tris
Weight: 99.95

Rear fly
1x25 27.5kg - cables were busy and I don’t have time to wait on my lunch break.
2x20 31.5kg

Rear delt swings
2x40 12.5kg
1x36 12.5kg


Ramp12 Lying cable flies
1x12 9kg
1x12 13.5kg
1x12 18kg
1x12 22.5kg
1x12 27kg
1x12 31.5kg
1x3 40kg



Hammer overhead dead stop
1x6 150kg
1x20 100kg



Seated dumbbell lateral raises
UP AND DOWN RACK
X8 2.5,5,7.5,10,12.5,15,20,
X3 25
On the way down I failed a lot of sets to 8 lol

Smith shrugs
My shoulders were worn out by this time
RAMP
1x12 70kg

1x12 120kg

1x6 170kg
Drop
1x6 120kg
Drop
+15 70kg

Back supported Triceps pushdowns
FST7
7x12 27.5kg

Overhead triceps extensions
RAMP 12
X12 From 22.5 to 54
Fail at 58.5kg x8


dips-
1x15 120kg
2x20 120kg


Not sure but maybe legs are making some progress, sharper, larger when posed
View attachment 54564View attachment 54565

Legs are definitely growing man , nice work

 

[Berserker_D]

Looking JACKED Big Dog.

 

[Trenbolonely]

Saturday: rest,
Weight: 101.43/223lbs
I guess this is why I just felt very full (in terms of physique) randomly. Weight from high day got put on through the day after the leg session which I suppose left me pretty depleted.

My blood sugar was tanked in the morning. It dropped low and I was hungry at 3am felt like I was fucking starving. when I finally woke up at 6am to weigh myself I felt totally weird. I was dizzy, feeling some kind of muscle weakness, and severely off balance, struggling to control my body and lacking motor skills, my legs were pretty fried. I went 100% back to normal after eating. Super unusual considering I gained 2kg the same night.

 

[Trenbolonely]

Sunday: back and hamstrings
Weight: 100.2

machine pull over
3x15 100kg

SUPERSET WITH -

underhand grip lat pull down
3x15 80kg

Cleaned up form and established good rep max now will move back up



-one arm hammer low row
1x8 80kg
1x20 50kg



-t-bar chest suport
2x8 90kg
+ double DROPPSET
70kg x 5
50kg x 8

Big jump in weight back to lower rep range

-one arm dead stop meadows row
3x8 60kg

-upper back wide grip seated row
90s break
3x12 85kg per side



-lying leg curl ramp 12
31kg to 86kg x9
+ drop set 40kg x 10

-SLDL ramp 8
1x8 80kg
1x8 120kg
1x8 160kg
1x4 200kg

Hamstrings were pretty tired and posterior was still a bit fatigued from previous leg day. I think if I wanted a PR on this I would’ve needed an extra day’s rest.


-one leg leg curl
1x30 30kg REP GOAL SET
Stay here to get a bit of a better initial swt

• Hamstrings are getting more equal in terms of strength. Right is still stronger
• Back made pretty big strength gains now that I’m more used to the superset at the beginning

Monday: chest and biceps
Weight: 100.3

Pec Dec
Kept a nice tempo and a hard stretch

Ramp 12

Starting at 27.5kg
End at 75kg 7 reps
(Full stack +pin with 10kg)
Double drop
45kg amrap
30kg amrap


Smith incline
1x8 140kg
1x20 100kg

1x20 – RESTPAUSE SET



-slight decline DB press
2x7 35kg per hand 4 second tempo
1x17 25kg per hand


Superset:
-chest dips
3x10

+incline DB fly’s with band
3x15 20kg+ red band



one arm preacher curl(dumbell)
RAMP 12 5-20kg
1x4 25kg
double DROPPSET
1x5 20kg
1x4 15kg



-DB one arm hammer curl cross body
3x12 22.5kg

-spyder barben curl FST-7
7x15 30kg

Tuesday: rest
Weight: 100.5kg

meal plan and peds unchanged just keep cruising making smooth progress.

It’s winter now so I might start slowing my leg day reps way harder because I don’t want to aggravate my knees. They get pretty stupid in winter. If I even leave the cover off my knee over night the next day it is quite bad especially after leg day.

 

[Trenbolonely]

Legs are definitely growing man , nice work

Good to know I ain’t crazy haha

Looking JACKED Big Dog.

Thanks bro! Trying to finally fill out a bit 2025

 

[Trenbolonely]

Tues: rest
Weight: 100.5
_________________________________
Wednesday: legs
Weight: 100.2

Big PR today and just about everything adding reps. some went up a lot.

Adductor
3x25 full stack + 10 (86kg)


Lying hamstring curls

Ramp 20
From 20 x 18kg up to
X20 63kg
Fail at 76kg x15
Cluster set at 31kg 10/10/10/10 40 reps



Leg extension

running the rack in one set

from 15-58 by 5kg intervals 5 reps each with hard pause and contraction until felt in femoris

And back down



Hack press
4 second down tempo. I really want to lower the strain on my knees in the cold, and give my lower back some relief, so I took the other leg press variation and did super slow reps.

Ramp 12

up to 14kg



Hack squat
Big pr. Added 45lbs and now doing 700 for reps.
The top set killed though. Legs were a new level of dead.

1x10 320kg/705lbs
1x 10 (1+1/2+1) 100kg


Abductor
2x50 40kg


I had nothing left by the time I got here
Split squat
triple drop
1x10 40
1x10 30kg
1x amrap 20kg

____________________________________
Thuds: delts and tris
Weight: 99.95

Little moves up with triceps. Adding reps here and there.
Overshot on my overhead today. But still obvious progression.

Rear cable flies
2x25 9kg
1x21 9kg


Rear delt swings
3x30 15kg



Ramp12 Lying cable flies
1x12 9kg
1x12 13.5kg
1x12 18kg
1x12 22.5kg
1x12 27kg
1x12 31.5kg
1x5 40kg



Smith military press (dead stop)
1x5 110kg + 1 100kg
- coach said I need to control this top set better on the way down. Will drop 10-15kg and hit a tempo next time. I can get a little overzealous for my heavy top set, so it’s good to get the reminder.

Rest pause
1x17 REST + 4 ( 21) 60kg


Seated dumbbell lateral raises
UP AND DOWN RACK
X8 + 8. 2.5,5,7.5,10,12.5,15



Was more spent after overhead this time

Smith shrugs

RAMP
1x12 70kg
1x12 120kg
1x8 180kg
Drop
1x6 140kg
Drip
+8 100kg


Back supported Triceps pushdowns

FST7
3x 15 27.5kg
2x 12 27.5kg
1x6 + 6 27.5 + 22.5
1x12 22.5kg

Started strong, triceps ran out a bit earlier due to extra reps at beginning. Just gotta keep moving up slowly and pay close attention to the log to know what to beat. Every session I will look at what I logged and shoot to either add weight or reps, no excuses.


Overhead triceps extensions
RAMP 12
X12 From 22.5 to 54
Fail at 58.5kg x9

dips-
1x20 120kg
2x22 120kg



Will be doing 2 days off for my optional 2 day rest after leg & shoulders so that thanksgiving falls on a cheat day. It will by my daughters first time she can have a full thanksgiving meal, so I don’t want to miss this. Will not go overboard, planning on having turkey with pasta, but also want to have some clam chowder so it will have to be a cheat next week.

 

[Trenbolonely]

Sat: rest
Weight: 100.5
_________________________________

Sun: back, hamstrings
Weight: 101.22kg

machine pull over
3x12 110kg

SUPERSET WITH -

V grip pull-down (machine was busy, so used cable)
3x10 60kg

one arm hammer low row
1x10 80kg
1x16 55kg

Will keep this here. Once I get 20 on second set I’ll add weight.

-t-bar chest suport
1x8 90
1x8 80
+ double DROPPSET
50 x8
30x 12

Was a bit fried from previous sets, more than last time. Had to drop some weight to keep better ROM.

one arm dead stop meadows row
2x9 60kg

upper back wide grip seated row
90s break
3x12 85kg per side
Stay the same one more time. Can tighten up the movement a bit better.

-lying leg curl ramp 12
22.75 to 64x 9
+ drop set 40kg x 10
Not so good, because I did lying leg curl instead of seated I think the same muscles were a bit tired.

But some good news! Today I was failing from the right leg! My left hamstring has done a lot to catch up to my right since my injury.
It really was a lot weaker before. This was the first time I could feel more fatigue in my right leg when failing the set than failing with the left.

SLDL ramp 8
1x8 60kg
1x8 100kg
1x8 120kg
1x8 160kg
1x8 200kg

I warmed up a little more to dial in technique before I get to my work sets, because I didn’t want to misgroove and load my spinal erectors.
It went very well, and I was able to hit the full set at 200kg.
I need to consider where to go loading wise from here. Because I know when I do the 200kg I won’t have more than a rep or 2 at 220kg/485lbs so I probably will adjust all sets up by 10kg, and ie (90,110,130,170,210) or something like this.

one leg leg curl
30 REP GOAL SET
1x30 30kg

Left and right leg are really getting more similar in strength. I still have to work on the left leg at the full contraction, as that part is slightly weaker. Also my motor skills are worse now in my left, so the control through the range of motion needs to be better since the injury. I will work on this weight again and I need to focus on motor control over the left leg.

 

[Trenbolonely]

Weight: 104kg/230lbs
Been just keeping log irl.


This week I finally hit 150kg incline for 6, new record. I also got overhead machine with dead stops to 150kg x 8. So gonna move this to 160kg next time. My hamstrings are blowing up now, I added an entire 20kg to my prone curls, and now add a plate to the full stack, after that I can get 260kg x8 for glute bridge/hip thrust whatever it’s called. Rows all added another 10kg or reps. Pull-down added 20kg. I also added 40kg and 4 reps to my belt squat, so it’s now 220kg x 12, but I need to work on the technique, get my knees well over my toes. For upper body and hamstrings this was before adjusting diet and adding ment. So I’m certain my strength is gonna keep blowing up, maybe even quicker now.




Monday’s check in. Got. A bad angle and light was a bit shit.

 

[eazy]

150kg incline for 6

congrats. well done.

 

[Trenbolonely]

congrats. well done.

Thanks bro!

 

[Trenbolonely]

Ended the week at 104kg
Monday check in

just realized my new case for my phone might be what is causing pictures to capture light badly in my check ins

Notes for next week
Have some work to do on hamstring/back day technique. I need to remove as much glute engagement from probe and standing leg curl variations.

I will totally abandon belt squats. My ankle mobility just isn’t enough for them. It will be pendulum from now on as I have found the best connection to the quads and must use a lower load than hack squat

 

[Trenbolonely]

Currently 105.7kg/233lbs

Strength still going up. Shoulders and triceps adding reps as usual on most movements

First time keeping full set of abs at over 230lbs.

Rear cable flies

3x21 18.5kg




Rear delt swings

3x35 15kg



Ramp12 Lying cable flies

1x12 10

1x12 20

1x12 25

1x12 30

1x12 35

1x6 45 kg


Hammer overhead dead stop
Misload so I did drop set. I know for sure 160x7 or 8 will be there next time as I barely missed 5 reps at 170kg/375lbs

1x4 170kg + 1 160kg + 2 140kg

1x20 110kg really not bad.



Seated dumbbell lateral raises

UP AND DOWN RACK

X8 + 8. 2.5,5,7.5,10,12.5,15




Smith shrugs

Finally getting some increase.

RAMP

1x12 100

1x12 140

1x8 180kg

Drop

1x12 140kg

Drip

+12 100kg



Back supported Triceps pushdowns

FST7

6x12 27.5kg

1x12 22kg



Overhead triceps extensions

RAMP 12

X12 From 22.5 to 60kg

Fail at 70kg x 8


dips-

3x18- 130kg



Abs

Seated crunch (plate loaded)

3x15

1x 12 +60kg



Leg raises

3x15

 

[Trenbolonely]

Weight: 105.3

Back, no pose. Happy with taper at this body weight. I think muscle is going to the right places on the back, I really need to work on my rear double biceps to keep this shape when posing the arms overhead.



Pull & hamstringe
Weight decreased due to coach feedback about technique. Pull over & pull down fixed pause and more tempo near contraction. Hamstring curls took out all posterior chain engagement, so I don’t move the hips or anything, just purely hamstrings. So this means I had to remove some of the weight.


machine pull over

1x12 90kg



SUPERSET WITH -



underhand grip lat pull down

1x10 90kg





-one arm hammer low row

1x9 90kg

1x20 55kg



-t-bar chest suport

1x8 90

1x9 90

+ double DROPPSET

50 x6

30x 10



-one arm dead stop meadows row

2x8 65kg



-upper back wide grip seated row

90s break

3x12 85kg per side



-lying leg curl ramp 12

18kg to 36kgx 12

End at 47kg



+ drop set 30kg + 22kg

Fixed form



-SLDL ramp 8

1x8 60kg

1x8 100kg

1x8 120kg

1x8 160kg

1x8 200kg





HIPTHRUST ramp 8



1x8 60kg

1x8 140kg

1x8 180kg

1x8 220kg

1x5 275kg



-one leg leg curl

1x30 10kg fixed form