8 Week Comp - JonnoF - Mini Comp Training Log

[jonno_f]

CT scan results are in. Nothing catastrophic. But seems like spine is a bit jacked up, guessing from age and a variety of life things like sport, lifting, desk job etc. The doctor didn't seem too worried, just told me to tone it back, see a physio and drop the weight a bit on squats etc.

L5/S1 & S1/S2: Broad-based disc bulges and bone spurs (osteophytes) causing impingement (pressure) on the left L5, bilateral S1, and bilateral S2 nerve roots.

L3/L4: Disc bulge causing impingement on the right L3 nerve root.

L1/L2: Disc protrusion indenting the thecal sac and impinging left descending nerve roots.

I've never had any pain or issues until the recently injury, so not reading too much into it. But I will definitely be removing the big compound lifts for a while and change my workouts to be kinder to my spine.

 

[vox]

CT scan results are in. Nothing catastrophic. But seems like spine is a bit jacked up, guessing from age and a variety of life things like sport, lifting, desk job etc. The doctor didn't seem too worried, just told me to tone it back, see a physio and drop the weight a bit on squats etc.

L5/S1 & S1/S2: Broad-based disc bulges and bone spurs (osteophytes) causing impingement (pressure) on the left L5, bilateral S1, and bilateral S2 nerve roots.

L3/L4: Disc bulge causing impingement on the right L3 nerve root.

L1/L2: Disc protrusion indenting the thecal sac and impinging left descending nerve roots.

I've never had any pain or issues until the recently injury, so not reading too much into it. But I will definitely be removing the big compound lifts for a while and change my workouts to be kinder to my spine.

It's good what you did. You assessed. You adjusted. That’s how you stay in the game long term. This isn’t the end of anything… it’s just a shift in how you train. You’ve probably been carrying those disc issues for years without knowing. Sport, lifting, sitting, it all stacks up. The scan just exposed it after the flare up. Most guys ignore this stuff… push through… and end up forced out. You’ve got the chance to rebuild properly.

 

[jonno_f]

It's good what you did. You assessed. You adjusted. That’s how you stay in the game long term. This isn’t the end of anything… it’s just a shift in how you train. You’ve probably been carrying those disc issues for years without knowing. Sport, lifting, sitting, it all stacks up. The scan just exposed it after the flare up. Most guys ignore this stuff… push through… and end up forced out. You’ve got the chance to rebuild properly.

Thanks for this response, I actually needed that pep talk. It helped

 

[hubbles]

It's good what you did. You assessed. You adjusted. That’s how you stay in the game long term. This isn’t the end of anything… it’s just a shift in how you train. You’ve probably been carrying those disc issues for years without knowing. Sport, lifting, sitting, it all stacks up. The scan just exposed it after the flare up. Most guys ignore this stuff… push through… and end up forced out. You’ve got the chance to rebuild properly.

 

[jonno_f]

For some reason my test and E2 levels have shot up even though I haven't changed anything. Just do my usual shots 3 times a week. Same prescription test, just a new vial opened recently but same batch.

bloods taken on my 3 day through on Monday morning was 1150free and my E2 was 330.

I normally sit around 650 free and 100 E2 on Monday mornings.

Modified Leg (Back Injury)
Wednesday, Apr 01, 2026 at 6:27pm

Bulgarian Split Squat
"2x20kg dumbbells"
Set 1: 0 kg x 10 [Warmup]
Set 2: 10 kg x 6 [Warmup]
Set 3: 15 kg x 2 [Warmup]
Set 4: 20 kg x 10
Set 5: 20 kg x 10

Seated Calf Raise
Set 1: 41.3 kg x 10 [Warmup]
Set 2: 71.3 kg x 15
Set 3: 71.3 kg x 12
Set 4: 71.3 kg x 12
Set 5: 74.3 kg x 12

Lying Leg Curl (Machine)
Set 1: 41 kg x 8 [Warmup]
Set 2: 54 kg x 12
Set 3: 54 kg x 12
Set 4: 54 kg x 12 [Failure]

Leg Extension (Machine)
Set 1: 43 kg x 8 [Warmup]
Set 2: 63 kg x 12
Set 3: 63 kg x 12
Set 4: 63 kg x 12
Set 5: 50 kg x 6 [Drop]
Set 6: 36 kg x 6 [Drop]

 

[vox]

Thanks for this response, I actually needed that pep talk. It helped

So good to hear. You're doing really well. I find that machines are best to cater for injuries.

 

[jonno_f]

Arm pump.

Feeling flat at the moment. Staying the course through the doldrums.

Arm Pump Supersets
Thursday, Apr 02, 2026 at 6:14pm

Triceps Rope Pushdown
Set 1: 13.5 kg x 12 [Warmup]
Set 2: 20.3 kg x 12
Set 3: 20.3 kg x 12
Set 4: 20.3 kg x 12

Bicep Curl (Cable)
Set 1: 13.5 kg x 12 [Warmup]
Set 2: 20.3 kg x 12
Set 3: 20.3 kg x 12
Set 4: 20.3 kg x 12

Face Pull
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

Upright Row (Cable)
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

Triceps Extension (Barbell)
Set 1: 20 kg x 20
Set 2: 20 kg x 20
Set 3: 20 kg x 20

EZ Bar Biceps Curl
Set 1: 15 kg x 20
Set 2: 15 kg x 20
Set 3: 15 kg x 20

Single Arm Lateral Raise (Cable)
"No rest"
Set 1: 4.5 kg x 20
Set 2: 4.5 kg x 15
Set 3: 4.5 kg x 10
Set 4: 4.5 kg x 5

 

[Fletch Elliot]

For some reason my test and E2 levels have shot up even though I haven't changed anything. Just do my usual shots 3 times a week. Same prescription test, just a new vial opened recently but same batch.

bloods taken on my 3 day through on Monday morning was 1150free and my E2 was 330.

I normally sit around 650 free and 100 E2 on Monday mornings.

Modified Leg (Back Injury)
Wednesday, Apr 01, 2026 at 6:27pm

Bulgarian Split Squat
"2x20kg dumbbells"
Set 1: 0 kg x 10 [Warmup]
Set 2: 10 kg x 6 [Warmup]
Set 3: 15 kg x 2 [Warmup]
Set 4: 20 kg x 10
Set 5: 20 kg x 10

Seated Calf Raise
Set 1: 41.3 kg x 10 [Warmup]
Set 2: 71.3 kg x 15
Set 3: 71.3 kg x 12
Set 4: 71.3 kg x 12
Set 5: 74.3 kg x 12

Lying Leg Curl (Machine)
Set 1: 41 kg x 8 [Warmup]
Set 2: 54 kg x 12
Set 3: 54 kg x 12
Set 4: 54 kg x 12 [Failure]

Leg Extension (Machine)
Set 1: 43 kg x 8 [Warmup]
Set 2: 63 kg x 12
Set 3: 63 kg x 12
Set 4: 63 kg x 12
Set 5: 50 kg x 6 [Drop]
Set 6: 36 kg x 6 [Drop]

Gotta be happy with those increased levels. That's around my e2 sweetspot, if my free test is a bit higher. Hopefully, it doesn't mean your clinic lowers the dose

 

[jonno_f]

Gotta be happy with those increased levels. That's around my e2 sweetspot, if my free test is a bit higher. Hopefully, it doesn't mean your clinic lowers the dose

So those levels aren't anything to be alarmed about as long as I don't have any symptoms?

I feel pretty good, probably the best I've felt since starting trt to be honest. I tiny bit agro but my mood is the stablest it's been which was one of the main issues pre trt.

 

[Fletch Elliot]

So those levels aren't anything to be alarmed about as long as I don't have any symptoms?

I feel pretty good, probably the best I've felt since starting trt to be honest. I tiny bit agro but my mood is the stablest it's been which was one of the main issues pre trt.

Personally, I wouldn't be concerned if there are no negative sides...as long as you get most of your agro out in the gym. The body will adapt and balance. Slightly elevated e2 makes my joints and mood feel better, the bump in t should also have you feeling more energised and motivated. Make the most out of this miracle vial while it lasts

 

[jonno_f]

Sneaking in my 4th for the week just in time.

Threw a 15m HIIT session on at the end.

Weight has platued at 96kg mark so need to add some cardio or some thing to push through now.

Modified Back/Triceps (Back Injury)
Sunday, Apr 05, 2026 at 11:59am

Spinning
Set 1: 5min 0s [Warmup]

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 8
Set 5: 13.6 kg x 8
Set 6: 13.6 kg x 8

Reverse Grip Lat Pulldown (Cable)
Set 1: 39 kg x 8 [Warmup]
Set 2: 52 kg x 10
Set 3: 52 kg x 10
Set 4: 52 kg x 10

Triceps Rope Pushdown
Set 1: 13.5 kg x 12 [Warmup]
Set 2: 20.3 kg x 12
Set 3: 20.3 kg x 12
Set 4: 20.3 kg x 12

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

Cross Body Tricep Extension High To Low
Set 1: 6.8 kg x 8
Set 2: 6.8 kg x 10

HIIT
Set 1: 15min 0s

 

[seventies voodoojuice]

Arm pump.

Feeling flat at the moment. Staying the course through the doldrums.

Arm Pump Supersets
Thursday, Apr 02, 2026 at 6:14pm

Triceps Rope Pushdown
Set 1: 13.5 kg x 12 [Warmup]
Set 2: 20.3 kg x 12
Set 3: 20.3 kg x 12
Set 4: 20.3 kg x 12

Bicep Curl (Cable)
Set 1: 13.5 kg x 12 [Warmup]
Set 2: 20.3 kg x 12
Set 3: 20.3 kg x 12
Set 4: 20.3 kg x 12

Face Pull
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

Upright Row (Cable)
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

Triceps Extension (Barbell)
Set 1: 20 kg x 20
Set 2: 20 kg x 20
Set 3: 20 kg x 20

EZ Bar Biceps Curl
Set 1: 15 kg x 20
Set 2: 15 kg x 20
Set 3: 15 kg x 20

Single Arm Lateral Raise (Cable)
"No rest"
Set 1: 4.5 kg x 20
Set 2: 4.5 kg x 15
Set 3: 4.5 kg x 10
Set 4: 4.5 kg x 5

Love Eze bar curls,trick to get the pinkie above the thumb,really pronates the bicep.

 

[jonno_f]

Wild shoulder pump.

Shoulders/Abs (B)
Monday, Apr 06, 2026 at 3:47pm

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: 25 kg x 12
Set 5: 27.5 kg x 8
Set 6: 30 kg x 8

Single Arm Lateral Raise (Cable)
Set 1: 2.3 kg x 8 [Warmup]
Set 2: 6.8 kg x 12
Set 3: 6.8 kg x 12
Set 4: 4.5 kg x 12
Set 5: 4.5 kg x 12
Set 6: 2.3 kg x 12
Set 7: 2.3 kg x 12

Face Pull
Set 1: 18 kg x 15
Set 2: 18 kg x 15
Set 3: 18 kg x 15
Set 4: 18 kg x 15

Lateral Raise (Dumbbell)
Set 1: 7.5 kg x 15
Set 2: 7.5 kg x 15

Lateral Raise (Dumbbell)
"Heavy partials"
Set 1: 20 kg x 20

Shrug (Dumbbell)
Set 1: 25 kg x 15
Set 2: 25 kg x 15

 

[jonno_f]

My biceps have always been kinda trash, and I've struggled with tendonitis alot so generally stick to hammer curls. They seem to have made that bit on my forearm gain more than anything else. Brachioradialis I think it's called ?

Happy with my tricep and shoulder progress. I really just wanna get some more mass on my biceps though to fill them out a bit.

 

[jonno_f]

Switching routine to PPL UL. Ended up hitting shoulders again, but they love the volume.

Push
Tuesday, Apr 07, 2026 at 6:24pm

Bench 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: 25 kg x 10
Set 5: 25 kg x 10
Set 6: 25 kg x 10

Incline Bench Press (Dumbbell)
Set 1: 20 kg x 8 [Warmup]
Set 2: 25 kg x 10
Set 3: 25 kg x 10

Shoulder Press (Dumbbell)
Set 1: 25 kg x 8
Set 2: 25 kg x 8
Set 3: 25 kg x 8

Triceps Rope Pushdown
Set 1: 22.5 kg x 12
Set 2: 22.5 kg x 12
Set 3: 22.5 kg x 12

Single Arm Lateral Raise (Cable)
Set 1: 6.8 kg x 12
Set 2: 6.8 kg x 12
Set 3: 6.8 kg x 12

Overhead Triceps Extension (Cable)
Set 1: 13.5 kg x 12
Set 2: 13.5 kg x 12
Set 3: 13.5 kg x 12

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

 

[jonno_f]

5 week progress.

 

[Binnie]

Switching routine to PPL UL. Ended up hitting shoulders again, but they love the volume.

Push
Tuesday, Apr 07, 2026 at 6:24pm

Bench 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: 25 kg x 10
Set 5: 25 kg x 10
Set 6: 25 kg x 10

Incline Bench Press (Dumbbell)
Set 1: 20 kg x 8 [Warmup]
Set 2: 25 kg x 10
Set 3: 25 kg x 10

Shoulder Press (Dumbbell)
Set 1: 25 kg x 8
Set 2: 25 kg x 8
Set 3: 25 kg x 8

Triceps Rope Pushdown
Set 1: 22.5 kg x 12
Set 2: 22.5 kg x 12
Set 3: 22.5 kg x 12

Single Arm Lateral Raise (Cable)
Set 1: 6.8 kg x 12
Set 2: 6.8 kg x 12
Set 3: 6.8 kg x 12

Overhead Triceps Extension (Cable)
Set 1: 13.5 kg x 12
Set 2: 13.5 kg x 12
Set 3: 13.5 kg x 12

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

Solid amount of volume!

 

[jonno_f]

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.

 

[hubbles]

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

Mate, that's massive progress world of difference

 

[Fletch Elliot]

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

Wow, impressive mate