Recent content by jonno_f

Back/Triceps (A) Tuesday, Feb 17, 2026 at 6:33pm Bent Over Row (Barbell) Set 1: 20 kg x 12 [Warmup] Set 2: 60 kg x 6 [Warmup] Set 3: 80 kg x 4 [Warmup] Set 4: 100 kg x 5 Set 5: 100 kg x 5 Set 6: 100 kg x 5 Set 7: 80 kg x 10 Set 8: 60 kg x 15 Iso-Lateral Row (Machine) "Single arm rows" Set 1...

Felt like forgoing the form a lil tonight and just upping the weights. Shoulders/Abs (A) Monday, Feb 16, 2026 at 6:19pm Overhead Press (Barbell) Set 1: 20 kg x 12 [Warmup] Set 2: 30 kg x 8 [Warmup] Set 3: 40 kg x 4 [Warmup] Set 4: 50 kg x 2 [Warmup] Set 5: 60 kg x 5 Set 6: 60 kg x 4 [Failure]...

Legs (Squat) Sunday, Feb 15, 2026 at 9:50am Squat (Barbell) Set 1: 20 kg x 12 [Warmup] Set 2: 50 kg x 8 [Warmup] Set 3: 70 kg x 6 [Warmup] Set 4: 90 kg x 2 [Warmup] Set 5: 120 kg x 4 Set 6: 130 kg x 3 Set 7: 140 kg x 3 Set 8: 90 kg x 6 Set 9: 60 kg x 10 Lying Leg Curl (Machine) Set 1: 36 kg x...

One of those days where a good arm pump is needed. They are definitely getting bigger. My shoulders especially. Arm Pump Supersets Saturday, Feb 14, 2026 at 8:24am Triceps Rope Pushdown Set 1: 13.5 kg x 12 [Warmup] Set 2: 18 kg x 15 Set 3: 18 kg x 15 Set 4: 18 kg x 15 Bicep Curl (Cable) Set...

Back/Triceps (A) Thursday, Feb 12, 2026 at 6:14pm Bent Over Row (Barbell) Set 1: 20 kg x 12 [Warmup] Set 2: 50 kg x 8 [Warmup] Set 3: 70 kg x 6 [Warmup] Set 4: 90 kg x 10 Set 5: 90 kg x 8 [Failure] Set 6: 70 kg x 10 Set 7: 50 kg x 12 Lat Pulldown (Cable) "Neutral Grip" Set 1: 18 kg x 12...

Had a few extra days rest which has been good. Back to it with a moderate shoulder session. Shoulders/Abs (B) Wednesday, Feb 11, 2026 at 6:15pm Shoulder Press (Dumbbell) Set 1: 10 kg x 10 [Warmup] Set 2: 15 kg x 8 [Warmup] Set 3: 20 kg x 6 [Warmup] Set 4: 25 kg x 10 Set 5: 25 kg x 10 Set 6: 25...

+1 rep to BB squat PR +10kg to seated calf raise Legs (Squat) Friday, Feb 06, 2026 at 6:44pm Back Extension (Hyperextension) Set 1: 10 reps [Warmup] Set 2: 10 reps [Warmup] Squat (Barbell) Set 1: 20 kg x 12 [Warmup] Set 2: 50 kg x 8 [Warmup] Set 3: 70 kg x 6 [Warmup] Set 4: 90 kg x 3 [Warmup]...

Bit meh tonight, chest is still a bit sore and my tendons feel old tonight. Got a good bicep pump though. Chest/Biceps (A) Wednesday, Feb 04, 2026 at 6:51pm Chest Press (Machine) "Light and shallow as chest isn't fully healed. Keep the blood pumping." Set 1: 14 kg x 12 [Warmup] Set 2: 18 kg x...

Back/Triceps (B) Tuesday, Feb 03, 2026 at 6:42pm Lat Pulldown (Cable) Set 1: 25 kg x 12 [Warmup] Set 2: 39 kg x 8 [Warmup] Set 3: 52 kg x 6 [Warmup] Set 4: 66 kg x 10 Set 5: 66 kg x 10 Set 6: 66 kg x 9 [Failure] Set 7: 52 kg x 10 Seated Cable Row - V Grip (Cable) Set 1: 25 kg x 8 [Warmup] Set...

Thank you 👍👍💪

Cheers bud, so keep doin what I'm doing ?

Finally ticked off 60kg OHP. Been struggling to progress OHP for a while, so good to finally hit single plates. And of course I used the bumper plates cause they are totally heavier and more bad ass. 😉 Shoulders/Abs (A) Monday, Feb 02, 2026 at 6:52pm Overhead Press (Barbell) Set 1: 20 kg x 12...

Cheers dude. 🎉🎉

Hit my 2025 goal of 140kg squat tonight. Legs (Squat) Friday, Jan 30, 2026 at 6:52pm Back Extension (Hyperextension) Set 1: 10 reps Set 2: 10 reps Squat (Barbell) Set 1: 20 kg x 15 [Warm-up] Set 2: 50 kg x 8 [Warm-up] Set 3: 70 kg x 6 [Warm-up] Set 4: 90 kg x 3 [Warm-up] Set 5: 120 kg x 2 Set...

👍 The love handles don't seem to be bigger which is my main metric 😂 feeling a bit stronger too from the creatine I think.