[Trenbolonely]

Sorry vinnie, I hit a plateau then had a deload while some personal stuff come up so I didn’t want to log 😥

[Trenbolonely]

Ok I finished my deload and one week of my cut

I am now 108kg, so dropped 3kg the first week from my max fasted weight.
New cycle, new training protocol. no high days. Lower carbs in general, added one day of cardio. No fat burners, or anything. Just gonna get the water off.

Back & Hamstrinks

Ramp 20 prone curls
1×20 27kg
1×7 32.5kg

SLDL with slight deficit, off floor, little pause
1×8 60,80,100,120,140
1×5 160kg

Rep goal 30 vertical single leg curl
1×30 20kg

Pullover. Superset. Pull-down
3×15 110k. +. 3×10 80kg

Single arm Hammer Row
1×9 100kg
1×18 50kg

T bar row
1×9 90kg
1×8 90kg

Single arm Meadows row
1×11 70kg
1×12 70kg

High back seated row (90s rest)
3×12 170kg

Abs

Standing cable crunch
3x 15 35kg on the heavy cable

[Trenbolonely]

Weight: 110.7kg, one more micrcycle before cut

Back and hamstrings

Machine pullover Superset Pulldowns
3×15 100kg Superset 3×12 100kg

Single arm Hammer iso lateral low rows
1×9 100kg
1×20 60kg

Hammer strength T bar chest support (new machine)
1×10 70kg

Triple drop
1×10 70kg
+5 50kg
+8 20kg

1 arm dead stop rows
2×10 90kg

Upper back seated row 90s rest
3×12 100kg

Seated hamstring curls RAMP12
All the stack.
Triple drop set
Paused hip thrust machine RAMP 8
260kg x 8
300kg x 8
Will do last bulking session at 340kg

Single leg standing curls Rep goal 30
1×30 +30kg (need to increase)

Also did calves today
______________________________

Machine pec fly
RAMP 12
30kg to full stack + 10kg on pin

Triple drop set
70kg, 55kg, 35kg all AMRAPS

Incline Smith
1×6 160kg
Rest pause
1×20 110kg

Decline DB press
2×9 50kg
1×12 25kg

Incline Fly superset machine chest dip
3×10 22.5kg Superset 3×15 100kg

Preacher curl
5 set ramp12
9kg to 32.5
+ triple drop amrap with 5 partials per set

Cross body hammers
3×12 25kg

Spider curl
FST7
7×15 30kg

I always do abs this day too.

_______________________

Adductor
1×20 50kg
2×23 50kg

seated leg curls
Ramp 20
Fail at full stack

Cluster set 4×10 10s rest at 50kg

Mega mass leg extension
Run the rack, about half stack

Hack squat
1×10 300kg mi40

Leg press
Ramp 12
180
240
300kg
340×12
340kg x 7 (fail)

Hammer strength Plate loaded Abductor
2×50 35kg

Split squat
triple drop
90×10
70×10
50x 8

______________________

Rear delt cables

3x 20 13.5kg

Seated rear delt machine swing
3×37 +2.5kg

(dead stop) overhead machine press
1×6 170kg PR come on almost at 4 wheels!
1×20 110kg (12+5+3)

Standing Machine Laterals (handle)
Ramp 12
7.5kg
Until
22.5kg
Fail at
25kg x 9

Seated DB laterals
Ascending and descending in 8s
2.5kg to 17.5kg

Long rope pushdown

FST7 30s rest intervals
3×15 18kg
2×12 18kg
1×15 13kg
1×12 13kg

DB skull crushers
Ramp 12
From 22.5 x 12
To 45kgx 12
Fail at 60kg x 3

Machine triceps dips
3×20 110kg

Smith shrugs
1×12 60kg
1×12 100kg
1x 12 140kg

Triple drop set
1x 6 190kg
1x 8 140
1x 8 100kg

[Trenbolonely]

Weight: 109.7kg (highest fasted weight)
Coach estimates we have 6-8 more weeks to continue this push with these calories, before we begin to cut. Cut should not be very long considering how long previous cut took taking into account previous condition vs my current body fat amount.

Rear delt cables
1×25 9kg
2×20 13.5kg

Seated rear delt machine swing
3×35 +2.5kg

(dead stop) overhead machine press
1×6 165kg this is back to current record after not using machine for a long time. Almost locked out 7, will probably get it next time.
1×20 100kg (14+6)

Standing Machine Laterals (handle)
Ramp 12
7.5kg
Until
22.5kg
Fail at
25kg x 7

Seated DB laterals
Ascending and descending in 8s
2.5kg to 15kg

Long rope pushdown

FST7 30s rest intervals
4×15 18kg
1×12 18kg
1×15 13kg
1×12 13kg

DB skull crushers
Ramp 12
From 22.5 x 12
To 40kgx 12
Fail at 50kg x 7(PR with DB)

Machine triceps dips
2×18
1×20 110kg

Smith shrugs
1×12 60kg
1x 12 100kg

Triple drop set
1x 10 140kg
1x 12 100kg
1x 18 60kg

• This reply was modified 6 months, 2 weeks ago by Trenbolonely.

[Trenbolonely]

1.5-2h generally. back and legs (depending on movements) can get to 2.5+ because warming up/Ramping up to very heavy sets takes longer.

[Trenbolonely]

Adductor
3×20 50kg

seated leg curls
Ramp 20
27kg-54kg
Fail at 70kg

Cluster set 4×10 10s rest at 50kg

Hammer strength Leg extension
running the rack in one set
Whole stack

Pendulum squat
1×6 120kg with -5 out of the hole (loading counterweight)
(1/2+1)x15 40kg, 0 out of the hole

Leg press
Ramp 12
140kg
180
220
260
300kg x12
340kg x 7 (fail)
Note to self: start at 180kg next time

Hammer strength Plate loaded Abductor
1×50 30kg
1×25 50kg (too heavy)
This machine was very good.
Must repeat

Split squat
triple drop
80×10
60×10
40x 15

• This reply was modified 6 months, 2 weeks ago by Trenbolonely.

[Trenbolonely]

ONE 6DAY MICROCYCLE

Quads

Adductor
3×25 50kg

Lying leg curls
Ramp 20
13kg
18kg
22kg
27kg x 12

Cluster set 4×10 10s rest 18kg

Leg extension
running the rack in one set
from 5-65
5kg intervals 5 reps each with 5 second hold on last rep
10s rest upon failure on descent, holding 5s on 1st and 5th rep

Tempo Hack squat
1×8 300kg

1/2 + 1 Hack squat
1×15 120kg

Hack press
Ramp 12
60
100
140
180kg x 12
220kg x 6

Abductor
2×50 45kg

Barbell Bulgarian Split squat
triple drop
80×10
60×10
40x 15

Added some weight, but hamstrings were not recovered enough since I didn’t use seated hamstring machine.

____________________________________

Rear delt cables
3×23 9kg

Seated rear delt machine swing
3×32 +2.5kg

Overhead dead stop smith
1×7 100kg
1×20 65kg

Standing Machine Laterals (handle)
Ramp 12
2.5
Until
17.5kg x 12
Fail at
20kg x 8

Seated machine laterals (elbow pad)
Ascending and descending in 8s
2.5kg to 22.5kg

Long rope pushdown

FST7 30s rest intervals
3×15 18kg
2×12 18kg
2×12 13kg

DB skull crushers
Ramp 12
From 15kg x 12
To 35kg x 12
Fail at 45kg x 5 (PR with DB)

Machine triceps dips
3x 15 110kg

Smith shrugs
1×12 60kg
1x 12 100kg

Triple drop set
1x 8 140kg
1x 8 100kg
1x 15 60kg

_________________________________

Back and hamstrings

Machine pullover Superset Pulldowns
3×13 100kg Superset 3×12 100kg

Single arm Hammer iso lateral low rows
1×10 90kg
1×20 50kg

Hammer strength T bar chest support (new machine)
1×10 60kg

Triple drop
1×10 60kg
+5 40kg
+8 20kg

1 arm dead stop rows
2×10 80kg

Upper back seated row 90s rest
3×12 80kg (new machine for the upper back, loads much better)

Seated hamstring curls RAMP12
All the stack.
64kg x 12
Triple drop set 72kg x 7 + partials, and 2 amraps with partials.

Paused hip thrust machine RAMP 8
60kg x8
To
260kg x 8
300kg x 6 Nasty set cramped up last one right before locking out on the safety and pushed through cramp up into the safety. Leg shot out as soon as weight was off it lmfao.

Single leg standing curls Rep goal 30
1×30 +30kg (new machine)

_________________________________

Machine pec fly
RAMP 12
30kg to full stack

Triple drop set
70kg, 55kg, 35kg all AMRAPS

Incline bench press
1×8 115kg
Rest pause
1×20 70kg

Decline DB press (per hand)
2×8 50kg
1×12 25kg

Incline Fly superset machine chest dip
3×13 18kg Superset 3×15 70kg

Preacher curl
5 set ramp12
9kg to 27.5kg
+ triple drop amrap with 5 partials per set
Cross body hammers
3×10 25kg

Spider curl
FST7
7×15 30kg

• This reply was modified 6 months, 2 weeks ago by Trenbolonely.

[Trenbolonely]

BW: 109.6

Machine pec fly
RAMP 12
30kg to full stack

Triple drop set
70kg, 55kg, 35kg all AMRAPS

Incline press
1×5 160kg
Rest pause
1×25 100kg
Decline DB press
2×8 50kg
1×12 25kg

Incline Fly superset machine chest dip
3×13 18kg Superset 3×10 85kg

Preacher curl
5 set ramp12
9kg to 27.5kg

Cross body hammers
3×12 22.5kg

Spider curl
FST7
4×15 30kg
3×12 30kg

_____________________________
Diet for training day for past 8 weeks
TRAINING DAY

M1 P-50g C-100g F-10g(350ml egg whites,2 whole eggs, 100g oats,100g banana, 20g carbs from bread)

M2 P-50g C-100g F-0g(250g turkey or chicken breast,125g rice dry weight or 500g potato)

M3 PRE WORKOUT MEAL(60-90 min before training) P-40g C-160g F-10g(175g cream of rice,100g banana,200g turkey brest,20g peanut butter +10iu humalog with meal

Intra : sip drink containing – 20gEAAs /10g creatine/2g salt/40g dextrose

M4 POST WORKOUT MEAL: P-60g C-160g F-0g(200g cream of rice or low fat creal, 60g protein from WPI)+10iu humalog with meal

M5 P-50g C-100g F-0g (250g chicken or turkey breast,125g rice dry weight or 500g potato)

M6 P-50g C-100g F-0g(400g low fat Greek yoghurt,80g complex carbs from any source,20g carbs from fruits )

TOTAL:
P-300g C-700g F-20g

[Trenbolonely]

Yeah still a big bench tbh 😅

[Trenbolonely]

Fasted weight: 6:30 am 108.6kg
Back and hamstrings

Machine pullover Superset Pulldowns
3×13 100kg Superset 1×12, 2×11 100kg

Single arm Hammer iso lateral low rows
1×12 80kg
1×18 50kg

T bar chest support
1×10 70kg

Triple drop
1×10 70kg
+ 4 50kg
+15 30kg

1 arm dead stop rows
1×12 60kg
1×8 70kg

Upper back seated row 90s rest
3×12 180kg

Prone hamstring curls RAMP12
2s pauses with 4s eccentric
Ramping up to 27kg

Paused SLDL RAMP 8
60kg x8
80 x8
100 x8
120 x8
140 x8
160kg x 8
180kg x 2
After increasing volume, I cannot get to 5 plates 😅

Single leg standing curls Rep goal 30
1×30 +10kg

Hamstrings were pretty warn out today

• This reply was modified 6 months, 3 weeks ago by Trenbolonely.

[Trenbolonely]

What are cals?
If you don’t count it’s not cutting 😜

[Trenbolonely]

Rest day:

Body weight: 109.5kg/241.5lbs

This is the highest fasted body weight I have been able to reach.
Still with decent condition, could ostensibly bulk 8 weeks more. Not sure where plan will go because I could also do a hard short cut since I have maintained 235-240lbs for a month already.
Up to coach discretion

• This reply was modified 6 months, 3 weeks ago by Trenbolonely.

[Trenbolonely]

BW:108.5kg fasted 5:30 am

Rear delt cables
3×20 9kg

Seated rear delt machine swing
3×30 2.5kg

Overhead machine press
1×6 165kg
1×20 100kg

Standing Machine Laterals (handle)
Ramp 12
2.5
Until
12.5kg x12
Fail at
15kg x 6

Seated machine laterals (elbow pad)
Ascending and descending in 8s
2.5kg to 17.5kg

Long rope pushdown
(Knuckle parallel to ground on full extension, arms fully extended on sides of body, tried to get these as similar to single arm w/ handle I was shown last session w/ psycho)
FST7 30s rest intervals
5×12 18kg
3×12 13kg

Cable skull crushers
Ramp 12
From 9kg x 12
To 50kg x 12
Fail at 54x 9

Machine triceps dips
3x 12 120kg

Smith shrugs
1×12 60kg
1x 12 100kg

Triple drop set
1x 8 140kg
1x 8 100kg
1x 10 60kg

[Author]

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