8 Week Comp - JonnoF - Mini Comp Training Log

J

jonno_f

VIP
AGW Logger
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 macros and discipline around food sucks and holds me back.

Currently on a PPL split which I try to hit 5 times a week.

My mini goal is to dial in my macros and diet over the next 8 weeks, cut weight and carry that over to hopefully bring my body fat % down enough to do my first proper blast in the mid year comp.

💪JF
 
Looks like you have a solid plan, with a TRT dose dialled in at 125-175mg.

You don't need to do anything drastic. Consider the combination of TRT and Reta; it will get you very good results and will really help you stick to your diet.

If you haven't used Reta before, the key is to start low at 0.5-1mg per week for four weeks, only increasing if needed by the same 0.5-1mg for another four weeks.

Diet-wise, the key is to consume protein at 2g per kg of body weight. Distribute it through your meals, include whole food carbohydrate sources, and good fats. Aim for 2-4L of water daily.

Incorporate LISS cardio and aim for 10,000 steps daily, and you'll do great.

Keep an eye on your progress. Good luck!
 
Dunstone said:
Looks like you have a solid plan, with a TRT dose dialled in at 125-175mg.

You don't need to do anything drastic. Consider the combination of TRT and Reta; it will get you very good results and will really help you stick to your diet.

If you haven't used Reta before, the key is to start low at 0.5-1mg per week for four weeks, only increasing if needed by the same 0.5-1mg for another four weeks.

Diet-wise, the key is to consume protein at 2g per kg of body weight. Distribute it through your meals, include whole food carbohydrate sources, and good fats. Aim for 2-4L of water daily.

Incorporate LISS cardio and aim for 10,000 steps daily, and you'll do great.

Keep an eye on your progress. Good luck!
Click to expand...
💪 I have been considering Reta, and if I can't lock in over the next 8 weeks will give it some more thought.
 
Starting point from a week ago for reference. Have a bit of a post gym pump in this.

IMG_20260224_200122692_HDR~2.jpg
 
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
P:167g
C: 172g
F: 79g

BW: 99kg

Legs
Monday, Mar 09, 2026 at 6:18pm

Cycling

Squat (Barbell)
Set 1: 20 kg x 12 [Warmup]
Set 2: 60 kg x 8 [Warmup]
Set 3: 80 kg x 4 [Warmup]
Set 4: 100 kg x 2 [Warmup]
Set 5: 120 kg x 5
Set 6: 120 kg x 5
Set 7: 120 kg x 5

Leg Press (Machine)
Set 1: 155 kg x 8 [Warmup]
Set 2: 195 kg x 4 [Warmup]
Set 3: 275 kg x 10
Set 4: 275 kg x 10
Set 5: 275 kg x 10

Calf Press (Machine)
Set 1: 155 kg x 8 [Warmup]
Set 2: 195 kg x 4 [Warmup]
Set 3: 275 kg x 12
Set 4: 275 kg x 10
Set 5: 275 kg x 8

Lying Leg Curl (Machine)
Set 1: 54 kg x 6 [Warmup]
Set 2: 63 kg x 10
Set 3: 63 kg x 10
Set 4: 63 kg x 10

Stretching
Set 1: 5min 0s
 
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 and h2o are dialled in at least.

Screenshot_20260310-191610_MyNetDiary.png
 
Last edited:
Have had some doozies with my Sciatica and SI joint, Nothing like some good old dry needling to release that area,

Lacrosse ball into that piriformis area and some indirect/direct band work centered around glutes to keep the lower back happy.

Watching your progress with interest man!
 
Big_Yon said:
Have had some doozies with my Sciatica and SI joint, Nothing like some good old dry needling to release that area,

Lacrosse ball into that piriformis area and some indirect/direct band work centered around glutes to keep the lower back happy.

Watching your progress with interest man!
Click to expand...
Cheers man, actually dry needling is a damn good suggestion. If I am still this stiff tomorrow I think I'll hit up a physio.
 
My lower back back is still really tight and sore but I managed to get through a modified shoulder workout, and actually felt a bit looser after wards.👍

Not letting this derail my mini comp.

Calories are staying good. I seem to have adjusted to it after a solid 10 days at a consistent deficit. 👍

Shoulders/Abs (B)
Wednesday, Mar 11, 2026 at 6:26pm

Spinning
Set 1: 5min 0s [Warmup]

Seated Shoulder Press (Machine)
Set 1: 18 kg x 12 [Warmup]
Set 2: 29 kg x 6 [Warmup]
Set 3: 36 kg x 3 [Warmup]
Set 4: 50 kg x 12
Set 5: 57 kg x 8
Set 6: 57 kg x 6 [Failure]

Rear Delt Reverse Fly (Machine)
Set 1: 45 kg x 10 [Warmup]
Set 2: 66 kg x 12
Set 3: 73 kg x 12
Set 4: 73 kg x 12

Lateral Raise (Dumbbell)
Set 1: 7.5 kg x 12 [Warmup]
Set 2: 12.5 kg x 10
Set 3: 10 kg x 15 [Failure]
Set 4: 10 kg x 15 [Failure]

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

Single Arm Lateral Raise (Cable)
Set 1: 4.5 kg x 12
Set 2: 4.5 kg x 12
Set 3: 4.5 kg x 12

Screenshot_20260311-195305_MyNetDiary.png
 
It's always good to see the scales go down. Some of that will still be glycogen and water even if you’re drinking the same and taking creatine. When carbs drop the body dumps glycogen and that pulls water with it. But either way the scale is moving the right direction. Best is to just keep the deficit steady and watch the weekly average 👊
 
darkHORSE said:
It's always good to see the scales go down. Some of that will still be glycogen and water even if you’re drinking the same and taking creatine. When carbs drop the body dumps glycogen and that pulls water with it. But either way the scale is moving the right direction. Best is to just keep the deficit steady and watch the weekly average 👊
Click to expand...
Ah ok cool. Learnt something new about glycogen and carbs👍
 
Lower back is about 60% and good enough to not have interfered with workout tonight. 👍

Back/Triceps (B)
Friday, Mar 13, 2026 at 6:43pm

Spinning
Set 1: 5min 0s [Warmup]

Lat Pulldown (Cable)
Set 1: 25 kg x 12 [Warmup]
Set 2: 39 kg x 8 [Warmup]
Set 3: 59 kg x 3 [Warmup]
Set 4: 73 kg x 10
Set 5: 73 kg x 9 [Failure]
Set 6: 73 kg x 8 [Failure]

Seated Cable Row - V Grip (Cable)
Set 1: 25 kg x 8 [Warmup]
Set 2: 39 kg x 4 [Warmup]
Set 3: 52 kg x 10
Set 4: 52 kg x 10
Set 5: 52 kg x 12

Triceps Rope Pushdown
Set 1: 15.8 kg x 8 [Warmup]
Set 2: 22.5 kg x 6 [Warmup]
Set 3: 27 kg x 10
Set 4: 27 kg x 10
Set 5: 27 kg x 8 [Failure]

Overhead Triceps Extension (Cable)
Set 1: 15.8 kg x 6 [Failure]
Set 2: 13.5 kg x 10
Set 3: 13.5 kg x 10

Cross Body Tricep Extension High To Low
"Assisted negative reps"
Set 1: 11.3 kg x 8
Set 2: 11.3 kg x 8
Set 3: 11.3 kg x 8

Allowing a few more calories on the Friday

Screenshot_20260313-195135_MyNetDiary.png
 
Last edited:
jonno_f said:
Lower back is about 60% and good enough to not have interfered with workout tonight. 👍

Back/Triceps (B)
Friday, Mar 13, 2026 at 6:43pm

Spinning
Set 1: 5min 0s [Warmup]

Lat Pulldown (Cable)
Set 1: 25 kg x 12 [Warmup]
Set 2: 39 kg x 8 [Warmup]
Set 3: 59 kg x 3 [Warmup]
Set 4: 73 kg x 10
Set 5: 73 kg x 9 [Failure]
Set 6: 73 kg x 8 [Failure]

Seated Cable Row - V Grip (Cable)
Set 1: 25 kg x 8 [Warmup]
Set 2: 39 kg x 4 [Warmup]
Set 3: 52 kg x 10
Set 4: 52 kg x 10
Set 5: 52 kg x 12

Triceps Rope Pushdown
Set 1: 15.8 kg x 8 [Warmup]
Set 2: 22.5 kg x 6 [Warmup]
Set 3: 27 kg x 10
Set 4: 27 kg x 10
Set 5: 27 kg x 8 [Failure]

Overhead Triceps Extension (Cable)
Set 1: 15.8 kg x 6 [Failure]
Set 2: 13.5 kg x 10
Set 3: 13.5 kg x 10

Cross Body Tricep Extension High To Low
"Assisted negative reps"
Set 1: 11.3 kg x 8
Set 2: 11.3 kg x 8
Set 3: 11.3 kg x 8

Allowing a few more calories on the Friday

View attachment 7848
Click to expand...
Going through the exact same thing with the lower back. Pushed through for a few weeks, going light, but unfortunately, have had to have a few back-to-back days off. Hopefully, you can get through it without any time away from the gym!
 
Fletch Elliot said:
Going through the exact same thing with the lower back. Pushed through for a few weeks, going light, but unfortunately, have had to have a few back-to-back days off. Hopefully, you can get through it without any time away from the gym!
Click to expand...
Cheers mate, sorry to hear about your back. It def sucks.

I'm ok if I'm sitting or standing, it's the moving between the two that gives me grief. I can work around it if I stick to cable machines for a while I think.

Hope yours comes right soon
 
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 4: 43 kg x 4 [Warmup]
Set 5: 57 kg x 10
Set 6: 57 kg x 10
Set 7: 57 kg x 10

Cable Fly Crossovers
Set 1: 4.5 kg x 10 [Warmup]
Set 2: 9 kg x 12
Set 3: 9 kg x 12
Set 4: 9 kg x 12

Bicep Curl (Cable)
Set 1: 15.8 kg x 10 [Warmup]
Set 2: 22.7 kg x 12
Set 3: 22.7 kg x 12
Set 4: 22.7 kg x 12

Preacher Curl (Barbell)
Set 1: 8.7 kg x 8 [Warmup]
Set 2: 13.7 kg x 10
Set 3: 13.7 kg x 10
Set 4: 13.7 kg x 10

Cross Body Hammer Curl
Set 1: 12.5 kg x 10
Set 2: 12.5 kg x 12

Seated Wrist Extension (Barbell)
Set 1: 17.5 kg x 15
Set 2: 17.5 kg x 15
 
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, 2026 at 6:31pm

HIIT
Set 1: 20min 0s

Cycling
Set 1: 19.5 km - 10min 0s

Screenshot_20260316-213450_MyNetDiary.png
 
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