Recent content by jonno_f

Gym was empty, which is a bit of a buzz kill, but got it done. Hypertrophy - Back/Triceps Friday, Dec 26, 2025 at 4:53pm Spinning Set 1: 10min 0s Pull Up (Assisted) "98kg BW" Set 1: 54 kg x 10 [Warm-up] Set 2: 40 kg x 8 [Warm-up] Set 3: 34 kg x 4 [Warm-up] Set 4: 27 kg x 15 Set 5: 27 kg x 12...

I feel like my shoulders and traps have been growing quite well. I just need to get some size on my biceps and triceps and I'll have me some good arms I recon.

Cool cool, will make sure I vary it up a little with the grips and machines. My biceps are seriously lagging.

Cheers. I'll see how the shoulders go with the load. I'm a sucker for blasting the shit out of my shoulders though so probably over do it a little ,👍

Actually did some abs this time. Hypertrophy - Shoulders/Abs Wednesday, Dec 24, 2025 at 6:00pm Shoulder Press (Dumbbell) Set 1: 10 kg x 10 [Warm-up] Set 2: 15 kg x 8 [Warm-up] Set 3: 20 kg x 6 [Warm-up] Set 4: 25 kg x 15 Set 5: 25 kg x 12 Set 6: 25 kg x 10 Lateral Raise (Dumbbell) Set 1: 5...

Cheers. I'll stay the course then and keep at it. 👍

Shuffling some things around for a bit of a change up. Trying Chest/Biceps. Running a slightly lower TRT dose (135mg) for a while as I felt like my E2 was a bit high. I would really like to try a small blast after Feb. Maybe 250-300mg Test but need to shift a bit more body fat first...

Had a late start to the week. But managed to knock out 4 days back to back to lock it in. Legs (HTR) Friday, Dec 19, 2025 at 6:35pm Cycling Leg Press (Machine) Set 1: 155 kg x 8 [Warm-up] Set 2: 195 kg x 6 [Warm-up] Set 3: 235 kg x 4 [Warm-up] Set 4: 275 kg x 10 Set 5: 315 kg x 8 Set 6: 355...

That's a monster workout dude. 🤯

Is this arm workout ok to build size ? I tend to keep it quiet volume based and do super sets and shorter rests. Should I switch to some lower rep heavier sets sometimes ? I do have issues with elbow tendonitis when I push too hard, but keen to focus on getting some size in my arms as they are...

Not a great deadlift session and bit of an average workout overall. Back Wednesday, Dec 17, 2025 at 6:28pm Back Extension (Hyperextension) Set 1: 12 reps Set 2: 12 reps Deadlift (Barbell) Set 1: 60 kg x 10 [Warm-up] Set 2: 90 kg x 6 [Warm-up] Set 3: 110 kg x 4 [Warm-up] Set 4: 130 kg x 2...

Chest and Shoulders Tuesday, Dec 16, 2025 at 6:38pm Shoulder Press (Dumbbell) Set 1: 15 kg x 12 [Warm-up] Set 2: 20 kg x 8 [Warm-up] Set 3: 25 kg x 6 [Warm-up] Set 4: 30 kg x 10 Set 5: 30 kg x 10 Set 6: 30 kg x 5 [Failure] Set 7: 15 kg x 8 [Drop] Incline Bench Press (Dumbbell) Set 1: 15 kg x 8...

A simple leg routine, hit a PR on BB squat Legs (STR) Friday, Dec 12, 2025 at 6:45pm Treadmill Squat (Barbell) Set 1: 20 kg x 12 [Warm-up] Set 2: 50 kg x 8 [Warm-up] Set 3: 80 kg x 4 [Warm-up] Set 4: 100 kg x 2 [Warm-up] Set 5: 120 kg x 3 Set 6: 130 kg x 3 Set 7: 135 kg x 2 Set 8: 100 kg x 5...

Arms and Abs Thursday, Dec 11, 2025 at 6:08pm Triceps Rope Pushdown Set 1: 13.5 kg x 8 [Warm-up] Set 2: 22.5 kg x 12 Set 3: 22.5 kg x 12 Set 4: 22.5 kg x 12 Set 5: 13.5 kg x 10 [Drop] Bicep Curl (Cable) Set 1: 11.3 kg x 10 [Warm-up] Set 2: 20.5 kg x 12 Set 3: 20.5 kg x 12 Set 4: 20.5 kg x 12...

Tuesday's Back workout. Felt strong throughout. Back Tuesday, Dec 09, 2025 at 6:38pm Bent Over Row (Barbell) Set 1: 20 kg x 15 [Warm-up] Set 2: 55 kg x 8 [Warm-up] Set 3: 75 kg x 4 [Warm-up] Set 4: 95 kg x 6 Set 5: 100 kg x 5 Set 6: 100 kg x 5 Set 7: 95 kg x 6 Lat Pulldown (Cable) Set 1: 39...