Approved Log My Training Log - Jonno's TRT Journey

[jonno_f]

Age: 45
Weight: 96kg
Height: 175cm
Bodyfat: 28%

Background:

I am relatively new to weight training. I used to be quite active with martial arts in my younger years but let myself get into a very bad state both mentally and physically over the past decade.

3 years ago I completely tore my pec major tendon in an accident and had to have it re-attached. As part of rehab, I joined a local gym and hired a PT to help me with my recovery, which went well and ultimately led to finding a love of lifting.

2 years ago I began to take it seriously, quit drinking completely and started fixing my poor lifestyle. I began working out consistently and dropped from 113kg down to 93kg over the first 12-18 months, but now find myself stuck around the 96kg mark and 28% bodyfat. Diet is definitely my weak point, but it is drastically improved from where I started.

I began to research steroids, as you do, and discovered TRT. Did my bloods and found I was technically in range, but at the lower end at 350 free T, but was very symptomatic. I was accepted at a clinic and decided to give it a go to see if it would help with both mental and physical health.

I started TRT 7 weeks ago and this is my log to track my progress and likely a proper cycle in future once I get my body fat and other health markers in the right place.

Training:

PPLx2 over 9 days with cardio or rest days in between depending on how I feel. I occasionally throw in an arm day to have a feel good pump session.

(Push, Pull, Cardio\Rest, Legs, Push, Cardio\Rest, Pull, Legs, Cardio\Rest)

Supplements/Vitamins:

Omega 3 (Fish Oil) - 6000mg
Vit D - 5000IU
Vit K - 180mcg
Curcumin (Turmeric) - 15.8g
Citrus Bergamot - 1200mg
NAC - 600mg
ZMA Complex
Multi Vit

Diet:

Still working on discipline with macros. Weekdays are good, but weekends tend to get a bit wobbly and sabotage progress.
Current daily goal is 1850cal.

Cycle Stack:

Prescribed TRT - 150mg Test Cyp (3 x 50mg - M/W/F)

Goal:

Get body fat below 20% then reassess.
Get all health markers dialed in for a full cycle in future.

Deadlift - 200kg (160kg)
Squat - 150kg (130kg)
Overhead Press - 70kg (55kg)
Bench Press - 30kg Dumbbells (27.5kg) Re-attached pec major tendon. So modest goals here.

Attached photo of starting point and where I am currently.

 

[jonno_f]

Today's arm pump superset session.

Sunday, Oct 19, 2025 at 7:45am

Triceps Rope Pushdown
Set 1: 11.3 kg x 12 [Warm-up]
Set 2: 18 kg x 15
Set 3: 18 kg x 15
Set 4: 18 kg x 15

Bicep Curl (Cable)
Set 1: 11.3 kg x 12 [Warm-up]
Set 2: 18 kg x 15
Set 3: 18 kg x 15
Set 4: 18 kg x 15

Skullcrusher (Barbell)
Set 1: 20 kg x 12
Set 2: 20 kg x 12
Set 3: 20 kg x 12

EZ Bar Biceps Curl
Set 1: 20 kg x 10
Set 2: 20 kg x 10
Set 3: 20 kg x 15

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

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

Shrug (Dumbbell)
Set 1: 50 kg x 15
Set 2: 50 kg x 15
Set 3: 50 kg x 15

Cross Body Hammer Curl
Set 1: 25 kg x 12
Set 2: 25 kg x 12
Set 3: 25 kg x 12

Seated Wrist Extension (Barbell)
Set 1: 15 kg x 14
Set 2: 15 kg x 15
Set 3: 15 kg x 15

 

[ChasetheCase]

That's some bloody progress in a year, you should be real proud. They're some strong lifts. You're doing all the right things, just need to keep it going.

 

[hubbles]

That's a massive drop bro. Nice work

Stick to your plan, track diet closely and use TRT to complement consistent training, recovery and sleep. Everything else is secondary until that baseline is nailed.

 

[jonno_f]

Cardio
Monday, Oct 20, 2025 at 6:31pm

Cycling (LISS)
Set 1: 30min 0s

Cycling (HIIT)
"Sprint 8 @ advanced 11"
Set 1: 20min 0s

Macros were good today and hit 4L h2o

 

[jonno_f]

That's a massive drop bro. Nice work

Stick to your plan, track diet closely and use TRT to complement consistent training, recovery and sleep. Everything else is secondary until that baseline is nailed.

Thanks. I have my work cut out for me before I can consider a proper cycle, but looking forward to the journey. Time to dial it in

 

[jonno_f]

Adding my Dexa scan from end of June to use as a baseline.

 

[slider45]

Looks like you’ve already done the hardest part by turning it all around. At this point focus 100% on tightening that diet and staying consistent with training. TRT will do its job but dropping body fat will make the biggest difference to how you look and feel. Keep the cardio regular, hit protein hard and recheck bloods around week 10 or 12. The scan confirms what you already know, most fat sitting around the trunk. Nothing crazy just classic storage pattern. You’ve got a good platform to work from

 

[jonno_f]

Tonight's workout had an intensity I am not accustomed to. I can only describe it as controlled menace. I wanted to **** shit up, but in a good way. I guess it's the TRT?

Hit a PR on DB shoulder press at a combined 70kg and carried that through the rest of the workout.

I had to be careful not to push the chest, as I really wanted to, but have to be super careful with that repaired tendon, probably forever.

Macros were ok I think. Low on carbs so I might have to make sure to get enough tomorrow after tonight's intensity.

Dumbbell exercises are all combined weight.

Push (A)
Tuesday, Oct 21, 2025 at 6:18pm

Treadmill Warmup : 7min
Band shoulder stretches

Shoulder Press (Dumbbell)
Set 1: 30 kg x 12 [Warm-up]
Set 2: 40 kg x 8 [Warm-up]
Set 3: 50 kg x 4 [Warm-up]
Set 4: 60 kg x 5
Set 5: 70 kg x 5
Set 6: 65 kg x 5
Set 7: 60 kg x 5
Set 8: 55 kg x 7

Chest Press (Machine)
Set 1: 29 kg x 8 [Warm-up]
Set 2: 43 kg x 4 [Warm-up]
Set 3: 63 kg x 10
Set 4: 57 kg x 10
Set 5: 52 kg x 12

Incline Bench Press (Dumbbell)
Set 1: 40 kg x 4 [Warm-up]
Set 2: 50 kg x 10
Set 3: 50 kg x 10

Triceps Pushdown
"V bar"
Set 1: 18 kg x 8 [Warm-up]
Set 2: 31.5 kg x 10
Set 3: 33.8 kg x 10
Set 4: 36 kg x 6 [Failure]
Set 5: 22.5 kg x 12 [Drop]

Triceps Extension (Cable)
Overhead rope
Set 1: 11.3 kg x 10
Set 2: 11.3 kg x 10
Set 3: 11.3 kg x 10

Single Arm Lateral Raise (Cable)
Set 1: 4.5 kg x 15
Set 2: 4.5 kg x 15
Set 3: 4.5 kg x 12 [Failure]

Seated Lateral Raise (Dumbbell)
"Heavy partials to finish."
Set 1: 40 kg x 15
Set 2: 40 kg x 15
Set 3: 40 kg x 15

 

[jonno_f]

Work got in the way of gym yesterday and macros and water took a hit from a manic day. I was also pretty burnt out from the previous session though still so probably good to have an extra rest day.

Back to it tonight.

 

[darkHORSE]

I'd be careful with the chest, not worth the risk for sure. Numbers do look solid and those 70kg DB presses are

Keep fueling up too cause with intensity like that you’ll need those carbs tomorrow to recover and grow

 

[jonno_f]

Putting deadlifts back in the rotation. Felt pretty good considering I haven't done them consistently for a while.

Pull (A)
Thursday, Oct 23, 2025 at 6:37pm

Treadmill warm-up

Back Extension (Hyperextension)
"Stretch and warmup lower back"
Set 1: 12 reps
Set 2: 12 reps

Deadlift (Barbell)
Set 1: 60 kg x 10 [Warm-up]
Set 2: 90 kg x 6 [Warm-up]
Set 3: 110 kg x 4 [Warm-up]
Set 4: 130 kg x 2 [Warm-up]
Set 5: 150 kg x 4
Set 6: 160 kg x 2

Iso-Lateral Row (Machine)
Single arm rows, slow tempo.

Set 1: 31.3 kg x 8 [Warm-up]
Set 2: 51.3 kg x 8
Set 3: 51.3 kg x 8
Set 4: 61.3 kg x 8

Face Pull
Set 1: 15.8 kg x 15
Set 2: 18 kg x 15
Set 3: 20.3 kg x 15
Set 4: 20.3 kg x 15
Set 5: 20.3 kg x 15

Cross Body Hammer Curl
Set 1: 30 kg x 12
Set 2: 30 kg x 10 [Failure]

Seated Incline Curl (Dumbbell)
"4-5 second tempo each way."
Set 1: 15 kg x 8
Set 2: 15 kg x 10

Seated Wrist Extension (Barbell)
Set 1: 15 kg x 15
Set 2: 15 kg x 15

 

[jonno_f]

No big presses today as my lower back is a bit stiff and tight. Feeling very tired today. This week has been a bit of a grind. Also had a wild macro blow out yesterday. This is where I come undone.

7. Legs (B)
Saturday, Oct 25, 2025 at 8:32am

Cycling

Lying Leg Curl (Machine)
Set 1: 32 kg x 10 [Warm-up]
Set 2: 41 kg x 8 [Warm-up]
Set 3: 54 kg x 10
Set 4: 54 kg x 10
Set 5: 54 kg x 10
Set 6: 41 kg x 8 [Drop]

Back Extension (Weighted Hyperextension)
Set 1: 0 kg x 12 [Warm-up]
Set 2: 5 kg x 10
Set 3: 5 kg x 10

Leg Extension (Machine)
Set 1: 43 kg x 8 [Warm-up]
Set 2: 63 kg x 12
Set 3: 63 kg x 12
Set 4: 63 kg x 12
Set 5: 43 kg x 8 [Drop]

Calf Extension (Machine)
Set 1: 99 kg x 12 [Warm-up]
Set 2: 135 kg x 15
Set 3: 135 kg x 15
Set 4: 135 kg x 15
Set 5: 135 kg x 14 [Failure]