Trenbolonely’s Bodybuilding/Powerlifting Log

Trenbolonely

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Weight holding steady from 105-106kg
Finally got a CPAP as my breathing has been stopping in my sleep. Been feeling very tired recently. Can literally fall asleep after sitting down in a chair, and I think my sleep quality probably got a bit poor.
my wife told me it’s been getting worse recently, which coincided with getting more tired/sleepy. Gonna be my first night using it, so hopefully my sleep quality will improve a bit and obviously I won’t stop breathing in my sleep.

Condition improving but don’t feel like posting pictures for a bit until I get a bit further into off season.
 

Trenbolonely

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106.5kg/235lbs

Legs from today.
Still going up, except I made sure to pause and add better tempo for abductor so I reduced weight a lot

Leg press is with sleeves and more ROM so building it back up, after I finally found my knee sleeves and dropped my wraps

Adductor

1x25 60kg (different machine)

1x20 60kg

1x15 55kg





Seated hamstring curls

Ramp 20 from 30kg

Up to

X20 65kg

Fail at 77 x 12



Cluster set 10/10/10/10 =x40 55kg



Leg extension

running the rack in one set

from 15-60kg

5kg intervals 5 reps each l

And back down



Leg press increased tempo and ROM

Ramp 12

12 60

12 140

12 220kg

12 260kg

13 300kg

4 340kg









Pendulum

1x11 100kg

1+.5+1 12 40kg



Abductor

2x50 27kg



Barbell Bulgarian Split squat

triple drop

80x10

60x10

40x 8
 

Trenbolonely

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Have been logging on notebook recently. At this point I don’t feel like I need to log here to maintain accountability, because the training, trying to beat the log books, diet etc has really become habitual at this point. It is just a given it will happen.

Anyways currently at my heaviest.
Hovering between 107-108.3kg, max was 110kg at (236- 242lbs) which is my heaviest.

3 years ago I made a goal to go from 60kg to 112kg and I am very close to doing it with condition that is not too bad.

191C6EBD-DC2F-45CA-9555-F69F2895E77E.jpeg

I’ll do a mini cut in a couple weeks to give my digestive system a rest then keep pushing up. Everything has been very smooth.

I also got used to my CPAP much more, and my sleep is improving. The first week was really bad, and I had to get a new mask because it felt like I was suffocating in my sleep due to congestion.
 

Trenbolonely

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Still growing

Between 109.1kg/240.5lbs fasted and 112.7kg/247lbs before bed

Weight still going up. Been 13 weeks of off season and I am up 16kg/35lbs

Diet is very easy, cardio is very easy. Just focusing on training quality again. Now not necessarily weight since I am at my strongest. I don’t want to get an injury or something so I took some weight down, and am working with better pauses etc. really trying to isolate each muscle as best as I can. I have a lot to learn still and be cognizant each training session.
Recently I have had a better time with quad training and isolating the different portions of the quadriceps with the pendulum squat vs leg press vs split squat. Since I changed angle of foot position/shoes and have been trying to work on ankle mobility to get my knee over my toes better.

Getting ready to go back to the states, soon to visit family and have a vacation. Will do some desert off-roading, snowboarding, beach camping, a little bouldering and visit some sea caves. First time in a long time I’m looking forward to the cheat meals! Originally also wanted to do some horse trails with my wife and caving but I’m too heavy for horses now by most folks standards in the state I’m from lmfao, and probably too large for caving at this point. I’ll probably try at least one squeeze during a short climb in the desert with my younger bro. Oh well, lifting is better anyways hahaha.

C3F7265B-7A6D-42D3-9824-B85CEFC703CC.jpeg7A5B4709-B97B-4FE5-A2A3-CF32CCA83263.jpeg7D2B62CC-C085-4DE7-AE32-11DE40722358.jpegD6CA67C2-B3EF-4E4F-B089-CBC6026ED3B9.jpeg
 

Trenbolonely

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Due to a stomach virus and then travel, I lost some weight. It’s a lot of water and I have been having some cramping on leg day especially with hamstrings. After chest training I will also get strong cramps if I engage the muscle. Because I was seated on the airplane for about 14 hours, and drove as well, my lumbar spine is somewhat stiff after the herniation.
Anyways I am back in America, and training has gone well, so has getting used to jet lag. I’ve been a bit low on sleep because my small daughter wakes up and sleeps at odd times because she is not old enough to understand and try to control her response to the time change.
despite being home for the first time in around 5 years, I am sticking to the diet etc, .
Training continues to go well. With triceps I made some progress. This week I also had one of the single most painful and intense leg sessions I have ever done, working with a trainer who trained the late, and great Shawn Rhoden whom I consider to have one of the most aesthetic open physiques to win the Olympia, and also Andrew jacked, (who is probably whom I would consider to have the most aesthetic physique in the open, albeit with some flaws to address) most recently.
I learned a fair amount about techniques (5rep+holds& repeating rounds) for really getting blood into the muscles of the legs, during and after sets (timed contractions and holds), and how to train as a person with small joints and longer insertions/bones as well as just how far I am able to push during leg training. For the first time in training I felt that I was pushed BEYOND my limits, not just to the limits. Avoiding vomiting during leg sessions was also discussed and I was asked to go outside the gym between several work sets 😅

With some of the rep/set + tempo schemes I was really pushed to get everything out of the muscle, even if I didn’t know or believe I had anything left. For example a set would start aiming for 6 reps. The I would be pushed to 8-10 and then finally we would be able to add another 3-5 with assistance and then by manipulating tempo, or length of pauses/holds. I was given a free training session, after emailing, and being asked to send some training footage. After that session I will discuss further instruction for other body parts on a weekly basis tomorrow.
I would really like to get a few more sessions in to get a more complete picture about the use of these techniques in other muscle groups.
Through the sets I was not only given positional, tempo instruction, but mindset instruction on how I should develop how I approach really intense sets where I want to push or get past my limits, and using pain as an indication and driver to where we are causing adaptation in the muscle, as well as how to apply tension through the set with longer legs. Foot positioning to avoid knee injury for my joint/bone length was also discussed as each movement changed, foot placement changed. We moved from less stress in the knee, pre exhausting quads, then would move the position so that knees could go over the toes.
For the quads I also used less volume than previously because I was able to turn up the intensity so high, that any more work would’ve been overkill. The last rep of the 3rd movement sounded like a dog getting shot 😅 so that was where the quad session ended lmao. But that’s why I was there to do legs, really get to work, really suffer to grow and learn something.

I still have a lot to learn about bodybuilding, so I will take each opportunity to learn enthusiastically

And last check ins
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Not sure why image is so pixelated but whatever
 
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