Approved Log My Training Log - Jonno's TRT Journey

[jonno_f]

Back/Triceps (A)
Thursday, Feb 12, 2026 at 6:14pm

Bent Over Row (Barbell)
Set 1: 20 kg x 12 [Warmup]
Set 2: 50 kg x 8 [Warmup]
Set 3: 70 kg x 6 [Warmup]
Set 4: 90 kg x 10
Set 5: 90 kg x 8 [Failure]
Set 6: 70 kg x 10
Set 7: 50 kg x 12

Lat Pulldown (Cable)
"Neutral Grip"
Set 1: 18 kg x 12 [Warmup]
Set 2: 39 kg x 8 [Warmup]
Set 3: 59 kg x 10
Set 4: 59 kg x 10
Set 5: 59 kg x 10

Seated Cable Row - V Grip (Cable)
Set 1: 32 kg x 8 [Warmup]
Set 2: 52 kg x 10
Set 3: 52 kg x 10

Triceps Rope Pushdown
Set 1: 15.8 kg x 10 [Warmup]
Set 2: 18 kg x 6 [Warmup]
Set 3: 22.5 kg x 10
Set 4: 22.5 kg x 10
Set 5: 22.5 kg x 10
Set 6: 18 kg x 10 [Drop]

Triceps Extension (Barbell)
Set 1: 26.2 kg x 10
Set 2: 26.2 kg x 8 [Failure]
Set 3: 26.2 kg x 8

Cross Body Tricep Extension High To Low
Set 1: 9 kg x 10
Set 2: 9 kg x 10
Set 3: 9 kg x 10

 

[jonno_f]

One of those days where a good arm pump is needed. They are definitely getting bigger. My shoulders especially.

Arm Pump Supersets
Saturday, Feb 14, 2026 at 8:24am

Triceps Rope Pushdown
Set 1: 13.5 kg x 12 [Warmup]
Set 2: 18 kg x 15
Set 3: 18 kg x 15
Set 4: 18 kg x 15

Bicep Curl (Cable)
Set 1: 13.5 kg x 12 [Warmup]
Set 2: 18 kg x 15
Set 3: 18 kg x 15
Set 4: 18 kg x 15

Face Pull
Set 1: 13.5 kg x 12 [Warmup]
Set 2: 18 kg x 15
Set 3: 18 kg x 15
Set 4: 18 kg x 15

Upright Row (Cable)
Set 1: 13.5 kg x 12 [Warmup]
Set 2: 18 kg x 15
Set 3: 18 kg x 15
Set 4: 18 kg x 15

Triceps Extension (Barbell)
Set 1: 15 kg x 20
Set 2: 15 kg x 20
Set 3: 15 kg x 20
Set 4: 15 kg x 20

EZ Bar Biceps Curl
Set 1: 15 kg x 15
Set 2: 15 kg x 15
Set 3: 15 kg x 15
Set 4: 15 kg x 15

Lateral Raise (Dumbbell)
Set 1: 10 kg x 15
Set 2: 10 kg x 15
Set 3: 10 kg x 15
Set 4: 10 kg x 15

Shrug (Dumbbell)
Set 1: 25 kg x 15
Set 2: 25 kg x 15
Set 3: 25 kg x 12
Set 4: 25 kg x 12

Reverse Curl (Barbell)
Set 1: 15 kg x 15
Set 2: 15 kg x 15

 

[Fletch Elliot]

One of those days where a good arm pump is needed. They are definitely getting bigger. My shoulders especially.

Arm Pump Supersets
Saturday, Feb 14, 2026 at 8:24am

Triceps Rope Pushdown
Set 1: 13.5 kg x 12 [Warmup]
Set 2: 18 kg x 15
Set 3: 18 kg x 15
Set 4: 18 kg x 15

Bicep Curl (Cable)
Set 1: 13.5 kg x 12 [Warmup]
Set 2: 18 kg x 15
Set 3: 18 kg x 15
Set 4: 18 kg x 15

Face Pull
Set 1: 13.5 kg x 12 [Warmup]
Set 2: 18 kg x 15
Set 3: 18 kg x 15
Set 4: 18 kg x 15

Upright Row (Cable)
Set 1: 13.5 kg x 12 [Warmup]
Set 2: 18 kg x 15
Set 3: 18 kg x 15
Set 4: 18 kg x 15

Triceps Extension (Barbell)
Set 1: 15 kg x 20
Set 2: 15 kg x 20
Set 3: 15 kg x 20
Set 4: 15 kg x 20

EZ Bar Biceps Curl
Set 1: 15 kg x 15
Set 2: 15 kg x 15
Set 3: 15 kg x 15
Set 4: 15 kg x 15

Lateral Raise (Dumbbell)
Set 1: 10 kg x 15
Set 2: 10 kg x 15
Set 3: 10 kg x 15
Set 4: 10 kg x 15

Shrug (Dumbbell)
Set 1: 25 kg x 15
Set 2: 25 kg x 15
Set 3: 25 kg x 12
Set 4: 25 kg x 12

Reverse Curl (Barbell)
Set 1: 15 kg x 15
Set 2: 15 kg x 15

View attachment 7562

Love a good shoulder pump!

 

[jonno_f]

Legs (Squat)
Sunday, Feb 15, 2026 at 9:50am

Squat (Barbell)
Set 1: 20 kg x 12 [Warmup]
Set 2: 50 kg x 8 [Warmup]
Set 3: 70 kg x 6 [Warmup]
Set 4: 90 kg x 2 [Warmup]
Set 5: 120 kg x 4
Set 6: 130 kg x 3
Set 7: 140 kg x 3
Set 8: 90 kg x 6
Set 9: 60 kg x 10

Lying Leg Curl (Machine)
Set 1: 36 kg x 10 [Warmup]
Set 2: 50 kg x 8 [Warmup]
Set 3: 59 kg x 10
Set 4: 59 kg x 10
Set 5: 59 kg x 10 [Failure]

Calf Extension (Machine)
"Horizontal leg press machine."
Set 1: 99 kg x 10 [Warmup]
Set 2: 135 kg x 12
Set 3: 144 kg x 12
Set 4: 153 kg x 12

Leg Extension (Machine)
Set 1: 70 kg x 10
Set 2: 77 kg x 10
Set 3: 84 kg x 8
Set 4: 90 kg x 6

 

[jonno_f]

Felt like forgoing the form a lil tonight and just upping the weights.

Shoulders/Abs (A)
Monday, Feb 16, 2026 at 6:19pm

Overhead Press (Barbell)
Set 1: 20 kg x 12 [Warmup]
Set 2: 30 kg x 8 [Warmup]
Set 3: 40 kg x 4 [Warmup]
Set 4: 50 kg x 2 [Warmup]
Set 5: 60 kg x 5
Set 6: 60 kg x 4 [Failure]
Set 7: 60 kg x 3 [Failure]

Lateral Raise (Dumbbell)
Set 1: 10 kg x 8 [Warmup]
Set 2: 15 kg x 10
Set 3: 15 kg x 9 [Failure]
Set 4: 15 kg x 9 [Failure]

Rear Delt Reverse Fly (Dumbbell)
Set 1: 12.5 kg x 10
Set 2: 12.5 kg x 10
Set 3: 12.5 kg x 10 [Failure]

Single Arm Lateral Raise (Cable)
Set 1: 4.5 kg x 20
Set 2: 4.5 kg x 20 [Failure]
Set 3: 6.8 kg x 10 [Failure]
Set 4: 2.3 kg x 20

Crunch (Machine)
Set 1: 50 kg x 20
Set 2: 50 kg x 20

Back Extension (Weighted Hyperextension)
Set 1: 10 kg x 12
Set 2: 10 kg x 12

 

[jonno_f]

Back/Triceps (A)
Tuesday, Feb 17, 2026 at 6:33pm

Bent Over Row (Barbell)
Set 1: 20 kg x 12 [Warmup]
Set 2: 60 kg x 6 [Warmup]
Set 3: 80 kg x 4 [Warmup]
Set 4: 100 kg x 5
Set 5: 100 kg x 5
Set 6: 100 kg x 5
Set 7: 80 kg x 10
Set 8: 60 kg x 15

Iso-Lateral Row (Machine)
"Single arm rows"
Set 1: 31.3 kg x 8 [Warmup]
Set 2: 51.3 kg x 10
Set 3: 56.3 kg x 8
Set 4: 61.3 kg x 8

Triceps Rope Pushdown
Set 1: 15.8 kg x 10 [Warmup]
Set 2: 20.3 kg x 6 [Warmup]
Set 3: 24.8 kg x 10
Set 4: 24.8 kg x 10
Set 5: 24.8 kg x 10 [Failure]
Set 6: 18 kg x 10 [Drop]

Triceps Extension (Barbell)
Set 1: 26.2 kg x 10
Set 2: 26.2 kg x 10
Set 3: 26.2 kg x 10

 

[jonno_f]

Chest/Biceps (B)
Wednesday, Feb 18, 2026 at 6:30pm

Chest Press (Machine)
Set 1: 18 kg x 12 [Warmup]
Set 2: 29 kg x 10 [Warmup]
Set 3: 43 kg x 6 [Warmup]
Set 4: 57 kg x 12
Set 5: 57 kg x 10
Set 6: 57 kg x 10

Low Cable Fly Crossovers
Set 1: 2.3 kg x 8 [Warmup]
Set 2: 4.5 kg x 6 [Warmup]
Set 3: 6.8 kg x 12
Set 4: 6.8 kg x 12

Bicep Curl (Cable)
Set 1: 11.3 kg x 10 [Warmup]
Set 2: 18 kg x 6 [Warmup]
Set 3: 22.5 kg x 10
Set 4: 22.5 kg x 10
Set 5: 22.5 kg x 10

EZ Bar Biceps Curl [super set]
Set 1: 17.5 kg x 6 [Warmup]
Set 2: 20 kg x 12
Set 3: 20 kg x 12
Set 4: 20 kg x 12

Reverse Curl (Barbell) [super set]
Set 1: 20 kg x 8 [Warmup]
Set 2: 20 kg x 12
Set 3: 20 kg x 10
Set 4: 20 kg x 10

Cross Body Hammer Curl
Set 1: 15 kg x 10 [Failure]
Set 2: 15 kg x 9 [Failure]

Seated Wrist Extension (Barbell)
Set 1: 17.5 kg x 15
Set 2: 17.5 kg x 12

 

[jonno_f]

Squats again. Been good to focus on them for a while but need to get back to my usual rotation.

Legs (Squat)
Friday, Feb 20, 2026 at 6:49pm

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 3
Set 6: 130 kg x 3
Set 7: 140 kg x 4
Set 8: 100 kg x 6
Set 9: 60 kg x 8

Romanian Deadlift (Dumbbell)
Set 1: 20 kg x 8 [Warmup]
Set 2: 30 kg x 6 [Warmup]
Set 3: 40 kg x 10
Set 4: 40 kg x 10

Lying Leg Curl (Machine)
Set 1: 59 kg x 10
Set 2: 59 kg x 10

Leg Extension (Machine)
Set 1: 70 kg x 8
Set 2: 70 kg x 10
Set 3: 70 kg x 10

 

[jonno_f]

Need to dial back my calories now. Had a nice time on dirty bulk. Time to stop being a pig and cut properly for a while.

Shoulders/Abs (B)
Monday, Feb 23, 2026 at 11:45am

Shoulder Press (Dumbbell)
Set 1: 10 kg x 12 [Warmup]
Set 2: 15 kg x 8 [Warmup]
Set 3: 22.5 kg x 4 [Warmup]
Set 4: 27.5 kg x 12
Set 5: 27.5 kg x 10
Set 6: 27.5 kg x 8

Single Arm Lateral Raise (Cable)
Set 1: 2.3 kg x 8 [Warmup]
Set 2: 6.8 kg x 10
Set 3: 6.8 kg x 10
Set 4: 6.8 kg x 10
Set 5: 6.8 kg x 10

Face Pull
Set 1: 15.8 kg x 8 [Warmup]
Set 2: 24.8 kg x 12
Set 3: 27 kg x 10
Set 4: 27 kg x 10

Upright Row (Cable)
Set 1: 18 kg x 15
Set 2: 15.8 kg x 15

Crunch (Machine)
Set 1: 57 kg x 15
Set 2: 57 kg x 15
Set 3: 57 kg x 12 [Failure]

Lateral Raise (Dumbbell)
"Heavy partials"
Set 1: 25 kg x 20

 

[hubbles]

Need to dial back my calories now. Had a nice time on dirty bulk. Time to stop being a pig and cut properly for a while.

fair enough... what’s the plan for the cut?

 

[jonno_f]

fair enough... what’s the plan for the cut?

I think if I try to keep my daily calories around 2000, that should be a pretty good deficit and not too extreme. It's the cheat meals that trip me up. Weekdays a can usually be pretty disciplined but weekends, I get a bit wild on the food.

 

[jonno_f]

Well, I have defiantly bulked. I am amazed at how quick it accumulates around my waist. 101kg and I would say probably 26% bf at a modest guess. Maybe higher.



Back/Triceps (B)
Tuesday, Feb 24, 2026 at 6:47pm

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 10
Set 6: 73 kg x 10
Set 7: 73 kg x 10 [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 10
Set 6: 52 kg x 10

Triceps Rope Pushdown
Set 1: 15.8 kg x 8 [Warmup]
Set 2: 20.3 kg x 6 [Warmup]
Set 3: 24.8 kg x 10
Set 4: 24.8 kg x 10
Set 5: 24.8 kg x 10
Set 6: 20.3 kg x 8 [Drop]
Set 7: 15.8 kg x 6 [Drop]

Triceps Extension (Barbell)
Set 1: 26.2 kg x 10
Set 2: 26.2 kg x 10
Set 3: 26.2 kg x 9 [Failure]
Set 4: 26.2 kg x 9 [Failure]

Last two days calories. Getting 3-4L of water in a day and 10g of creatine.