8 Week Comp - JonnoF - Mini Comp Training Log

[jonno_f]

Mate, that's massive progress world of difference

Thank you thank you

 

[jonno_f]

Wow, impressive mate

Thank you

I'm really looking forward to my first proper cycle. But gotta get that body fat down a fair bit still yet.

 

[jonno_f]

First time doing single arm cables curls and love them.

Pull
Wednesday, Apr 08, 2026 at 6:13pm

Pull Up (Assisted)
Set 1: 54 kg x 12 [Warmup]
Set 2: 40 kg x 8 [Warmup]
Set 3: 27 kg x 4 [Warmup]
Set 4: 13.6 kg x 10
Set 5: 13.6 kg x 8
Set 6: 13.6 kg x 8
Set 7: 13.6 kg x 8 [Failure]

Iso-Lateral Row (Machine)
"Single arm rows."
Set 1: 31.3 kg x 8 [Warmup]
Set 2: 61.3 kg x 8
Set 3: 61.3 kg x 8
Set 4: 61.3 kg x 8

Face Pull
Set 1: 20.3 kg x 15
Set 2: 20.3 kg x 15
Set 3: 20.3 kg x 15
Set 4: 20.3 kg x 15

Rope Straight Arm Pulldown
Set 1: 20.3 kg x 15
Set 2: 20.3 kg x 15
Set 3: 20.3 kg x 15
Set 4: 20.3 kg x 15

Single Arm Curl (Cable)
Set 1: 4.5 kg x 8 [Warmup]
Set 2: 9 kg x 10
Set 3: 9 kg x 10
Set 4: 9 kg x 10

Seated Incline Curl (Dumbbell)
Set 1: 7.5 kg x 12
Set 2: 7.5 kg x 12
Set 3: 7.5 kg x 12

 

[CBH]

Two years progress just as a reminder of how far I've come. Last 8 months on TRT.

I think in was 112kg in the first pic. 96kg today.

great work

 

[jonno_f]

Aggressive cardio night to try and get some aggro out of the system.

30 minutes LISS followed by a brutal HIIT session.

Cardio / Active Rest
Thursday, Apr 09, 2026 at 5:57pm

Spinning
"LISS 30m"
Set 1: 30min 0s

HIIT
"Sprint 8 @ Elite 18"
Set 1: 15min 0s

 

[slider45]

Two years progress just as a reminder of how far I've come. Last 8 months on TRT.

I think in was 112kg in the first pic. 96kg today.

View attachment 8147

Big difference brother

 

[Big_Yon]

Looking strong like tractor!! mean progress!

 

[jonno_f]

Body weight: 96kg

Modified leg. Adding light squats as a warm up to slowly get the back into things again.

Legs
Saturday, Apr 11, 2026 at 9:33am

Squat (Barbell)
"Starting to add light warm up squats after disc injury."
Set 1: 20 kg x 10 [Warmup]
Set 2: 20 kg x 10 [Warmup]
Set 3: 20 kg x 10 [Warmup]

Bulgarian Split Squat
Set 1: 0 kg x 8 [Warmup]
Set 2: 7.5 kg x 4 [Warmup]
Set 3: 20 kg x 8
Set 4: 20 kg x 8
Set 5: 20 kg x 8

Leg Extension (Machine)
Set 1: 57 kg x 8 [Warmup]
Set 2: 77 kg x 10
Set 3: 77 kg x 10
Set 4: 77 kg x 10 [Failure]

Lying Leg Curl (Machine)
Set 1: 50 kg x 12
Set 2: 50 kg x 12
Set 3: 50 kg x 12

Calf Extension (Machine)
Set 1: 153 kg x 15
Set 2: 153 kg x 15
Set 3: 153 kg x 15
Set 4: 153 kg x 15

 

[jonno_f]

Rounding out a solid week.

Upper
Sunday, Apr 12, 2026 at 9:36am

Chest Press (Machine)
Set 1: 18 kg x 15 [Warmup]
Set 2: 29 kg x 12 [Warmup]
Set 3: 43 kg x 8 [Warmup]
Set 4: 57 kg x 15
Set 5: 57 kg x 15
Set 6: 57 kg x 12

Lat Pulldown (Cable)
Set 1: 45 kg x 12 [Warmup]
Set 2: 59 kg x 6 [Warmup]
Set 3: 73 kg x 10
Set 4: 73 kg x 8 [Failure]
Set 5: 73 kg x 8 [Failure]

Seated Shoulder Press (Machine)
Set 1: 36 kg x 8 [Warmup]
Set 2: 57 kg x 10
Set 3: 57 kg x 10 [Failure]
Set 4: 57 kg x 10 [Failure]

Triceps Rope Pushdown
Set 1: 22.7 kg x 12
Set 2: 22.7 kg x 12
Set 3: 22.7 kg x 12

EZ Bar Biceps Curl
Set 1: 17.5 kg x 15
Set 2: 17.5 kg x 15
Set 3: 17.5 kg x 15

Single Arm Curl (Cable)
Set 1: 9 kg x 10
Set 2: 9 kg x 10
Set 3: 9 kg x 10

 

[jonno_f]

More cardio is in order.

Cardio / Active Rest
Monday, Apr 13, 2026 at 6:36pm

Spinning
"LISS 60m"
Set 1: 60min 0s

 

[jonno_f]

Been fighting off a cold / flu past couple days so been in quarantine. Did a light 45m walk around the block instead.

Active Recovery
Thursday, Apr 16, 2026 at 4:33pm

Walking - 45m


Thinking about taking a break from the cut for a while. I feel like I've been getting run down and now sick. Might just jump back on the calories and enjoy the extra fuel again for a bit.

 

[Binnie]

Been fighting off a cold / flu past couple days so been in quarantine. Did a light 45m walk around the block instead.

Active Recovery
Thursday, Apr 16, 2026 at 4:33pm

Walking - 45m


Thinking about taking a break from the cut for a while. I feel like I've been getting run down and now sick. Might just jump back on the calories and enjoy the extra fuel again for a bit.

Nothing wrong with taking a diet break, eating around maintenance to allow your body to recover and re-sensitise then hitting it again. Can’t go hard constantly.

 

[jonno_f]

Nothing wrong with taking a diet break, eating around maintenance to allow your body to recover and re-sensitise then hitting it again. Can’t go hard constantly.

True that. Also being older I think I need to be a little more forgiving on myself can't take the abuse like when I was 20.

 

[jonno_f]

Still fighting a head cold, so went for another walk at lunch to keep things ticking over.

Active Recovery / LISS
Friday, Apr 17, 2026 at 12:33pm

Walking - 45minutes

 

[Binnie]

True that. Also being older I think I need to be a little more forgiving on myself can't take the abuse like when I was 20.

100% brother! Unfortunately none of us can stay young forever and goals take longer and are more difficult to achieve as we age. That being said can still push to achieve them but as you said need to be more forgiving on yourself and also more patient I guess.

 

[jonno_f]

Still battling a head cold. But managed to get a walk in. Getting the shits with not being able to hit the gym.

Cardio / Active Rest
Sunday, Apr 19, 2026 at 11:45am

Walking 45minutes

 

[Binnie]

Still battling a head cold. But managed to get a walk in. Getting the shits with not being able to hit the gym.

Cardio / Active Rest
Sunday, Apr 19, 2026 at 11:45am

Walking 45minutes

Hope you feel better soon brother! The change in weather from warm to cold always messes me up.