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