Recent content by jonno_f

Calories have been a bit out of whack the past couple days. Need to dail back in. Lots of things hurt at the moment so just going through the motions. Chest/Biceps (A) Monday, Mar 30, 2026 at 6:25pm Chest Press (Machine) Set 1: 9 kg x 20 [Warmup] Set 2: 18 kg x 15 [Warmup] Set 3: 29 kg x 8...

Cheers mate, appreciate the feedback.. My macros can be a bit inconsistent at times so struggle to get that 200+ protein but will work on it. Will continue to dial in 👍👍💪

Late one on a Sunday. Modified back so I can still work, just making sure no tension or compression on spine / lumbar region. Modified Back/Triceps (Back Injury) Sunday, Mar 29, 2026 at 3:17pm Spinning Set 1: 5min 0s [Warmup] Pull Up (Assisted) "96kg bw" Set 1: 54 kg x 12 [Warmup] Set 2: 40...

Slightly higher calories on Friday and Saturdays as not to make it too much of a grind. Shoulders/Abs (B) Friday, Mar 27, 2026 at 6:29pm Shoulder Press (Dumbbell) Set 1: 10 kg x 12 [Warmup] Set 2: 15 kg x 8 [Warmup] Set 3: 20 kg x 4 [Warmup] Set 4: 22.5 kg x 12 Set 5: 22.5 kg x 12 Set 6: 22.5...

Modified leg day to work around the back and take it a bit easier. CT done and waiting on results now. Macros are going well and weight is continuing to drop. Energy levels are doing ok also. Modified Leg (Back Injury) Thursday, Mar 26, 2026 at 6:20pm Lying Leg Curl (Machine) Set 1: 27 kg x...

Cheers mate. 🤞

Yeah for sure. And I was silly for it to happen again. I was on auto pilot and wasn't thinking and just moved from lat pulldown onto cable row without realising what I was doing. Got a CT scan to tomorrow. So hopefully it's nothing major. 🤞

Lower back is not great. Got a Dr appointment tomorrow to ask for MRI referral. I can do everything except deep hinge movements. Seems when my lower back gets to full flexion it's 50/50 as to whether it's gonna pop or not. Hopefully if it is a disc, it's just a minor tear. It wouldn't...

My back was def not ready for seated cable row. Pulled the pin half way. I'm a dumbass. Back/Triceps (B) Saturday, Mar 21, 2026 at 4:11pm Lat Pulldown (Cable) Set 1: 18 kg x 12 [Warmup] Set 2: 32 kg x 8 [Warmup] Set 3: 45 kg x 6 [Warmup] Set 4: 59 kg x 4 [Warmup] Set 5: 73 kg x 10 Set 6: 73...

Def carrying less water weight and no pump in second photo. Spare tyre is definitely showing change 👍 just gotta stay the course now and keep this deficit going. Photos are about 3 weeks apart. Think I was 100-101kg in the first and wa 97.5 this morning for the second.

Calories have been fairly good. Weighed in at 96.5 the past two mornings. -2.5 overall and my love handles are def smaller. Shoulder night. Shoulders/Abs (B) Friday, Mar 20, 2026 at 5:42pm Shoulder Press (Dumbbell) Set 1: 10 kg x 12 [Warmup] Set 2: 15 kg x 8 [Warmup] Set 3: 22.5 kg x 6...

Another cardio session. 50min of LISS on the recumbent bike. Evening workout 🏋️ Wednesday, Mar 18, 2026 at 6:36pm Cycling - 50min

Don't need a back to do arms. 👍👍 Blaaaasted them. All Superset pairs. Calories and macros on lock today. Arm Pump Supersets Tuesday, Mar 17, 2026 at 6:24pm Triceps Rope Pushdown Set 1: 13.5 kg x 12 [Warmup] Set 2: 20.3 kg x 15 Set 3: 20.3 kg x 15 Set 4: 20.3 kg x 15 Bicep Curl (Cable) Set 1...

Its was leg day today but there is no way my back is ok for that, so did some well over due cardio on the spin bikes instead. Calories were good today but macros were out of wack as had a messed up day with work and didn't have time to eat the right proteins. Evening workout 🏋️ Monday, Mar 16...

Weighing in at 98kg now so -1kg. Had a cheat day today and smashed some Carls Jr. First day over budget in two weeks so still good over all Chest/Biceps (A) Sunday, Mar 15, 2026 at 2:29pm Chest Press (Machine) Set 1: 9 kg x 12 [Warmup] Set 2: 18 kg x 10 [Warmup] Set 3: 29 kg x 8 [Warmup] Set...