Recent content by jonno_f

No gym tonight as my SI joint / lower back is fooked. I couldn't bend over this morning to pull my pants up. It's slowly loosening up so I don't think it's serious. But no gym tonight to let it recover more. Will focus on upper and cardio as soon as I can walk normally. Frustrating. Calories...

Have kept my calories within budget the past 7 days. It is definitely a different vibe working out on a deficit and I can't say I am that fond of it 😂 I also decided to do a little extra stretching at the end and something popped in my lower back. 😖 Gonna be an ibuprofen night. Calories: 2008...

Calories have been going better this week. I have kept it around 1600-1700 on the weekdays and allowing a bit more on the weekend. Gonna start logging o. the 8 week comp thread from Monday if it kicks off. Push B Saturday, Mar 07, 2026 at 2:07pm Overhead Press (Barbell) Set 1: 20 kg x 12...

Starting point from a week ago for reference. Have a bit of a post gym pump in this.

💪 I have been considering Reta, and if I can't lock in over the next 8 weeks will give it some more thought.

Hey all, Jonno. 45M, 175cm, 100kg and est. 26-28% BF Been logging here for a while but joining this mini comp to see if I can use it for some added motivation. Have been training for 2 years and have been on prescribed TRT for 6 months at 150mg. My training consistency is solid but my...

Bit flat tonight but did ok. Elbow tendon having some issues so failed back the bicep work. Pull B Thursday, Mar 05, 2026 at 6:14pm Spinning Set 1: 5min 0s [Warmup] Back Extension (Hyperextension) Set 1: 15 reps [Warmup] Set 2: 15 reps [Warmup] Bent Over Row (Barbell) Set 1: 20 kg x 10...

So far I feel good. See how I go the deeper I get into a deficit. I'm going to allow higher calories over the weekend but not go crazy. I think types of food and timing around workout are key I guess. Man, I could really smash a Carls Jr burger right now though. 🤣

Better macros.

Really really didn't want to go to the gym tonight. Hit a pr on squat out of spite. Legs Tuesday, Mar 03, 2026 at 6:51pm Squat (Barbell) Set 1: 20 kg x 12 [Warmup] Set 2: 60 kg x 8 [Warmup] Set 3: 90 kg x 4 [Warmup] Set 4: 110 kg x 2 [Warmup] Set 5: 130 kg x 5 Set 6: 140 kg x 3 Set 7: 145...

100% locked in for this.

Had a recent blood panel and things seem to be dialed in pretty good I think. I expected slightly higher T levels on 150mg, but these seems like good numbers. This was from Monday morning, so a 72 hour trough from my Friday morning pin. For reference, I am currently prescribed 150mg of Test...

Not the greatest but we will get there.

Yeah I definitely have some work to do. I lack willpower around food, especially when I'm so hungry from gym. Ill dial it in eventually. Baby steps.

I really enjoy this routine. Push A Monday, Mar 02, 2026 at 11:34am Spinning Set 1: 5min 0s [Warmup] Overhead Press (Barbell) Set 1: 20 kg x 10 [Warmup] Set 2: 40 kg x 6 [Warmup] Set 3: 50 kg x 3 [Warmup] Set 4: 60 kg x 5 Set 5: 60 kg x 3 [Failure] Set 6: 50 kg x 8 Incline Bench Press...