Approved Log My Training Log - Jonno's TRT Journey

[jonno_f]

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.

 

[Big_Yon]

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!

 

[jonno_f]

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!

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.

 

[jonno_f]

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

 

[slider45]

Sticking to machines was smart. Moving and getting blood into the area actually helps loosen it up. Keep the back in check and don’t force anything heavy until it settles.

 

[jonno_f]

Yesterday's macros. The weight has started dropping already. I weighed in at 96.4 this morning, which is down from 99/100 two weeks ago.

I don't think it's water weight or anything as I'm still smashing 3-4 L and taking same creatine does.

 

[darkHORSE]

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

 

[jonno_f]

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

Ah ok cool. Learnt something new about glycogen and carbs

 

[jonno_f]

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

 

[Fletch Elliot]

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

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!

 

[jonno_f]

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!

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

 

[Fletch Elliot]

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

Thanks mate!

 

[jonno_f]

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

 

[jonno_f]

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

 

[keith432]

Good call, better to keep things moving than push it and aggravate the back. One off day with the macros won’t matter in the big picture.

 

[jonno_f]

Don't need a back to do arms. Blaaaasted them. All Superset pairs.

Calories and macros on lock today.

Arm Pump Supersets
Tuesday, Mar 17, 2026 at 6:24pm

Triceps Rope Pushdown
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

Bicep Curl (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

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
Set 4: 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
Set 4: 0 kg x 20

Lateral Raise (Dumbbell)
Set 1: 12.5 kg x 15
Set 2: 10 kg x 15
Set 3: 10 kg x 15
Set 4: 7.5 kg x 15

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

 

[jonno_f]

Another cardio session.

50min of LISS on the recumbent bike.

Evening workout
Wednesday, Mar 18, 2026 at 6:36pm

Cycling - 50min

 

[darkHORSE]

The cals are looking good @jonno_f

 

[jonno_f]

Calories have been fairly good. Weighed in at 96.5 the past two mornings. -2.5 overall and my love handles are def smaller.

Shoulder night.

Shoulders/Abs (B)
Friday, Mar 20, 2026 at 5:42pm

Shoulder Press (Dumbbell)
Set 1: 10 kg x 12 [Warmup]
Set 2: 15 kg x 8 [Warmup]
Set 3: 22.5 kg x 6 [Warmup]
Set 4: 27.5 kg x 12
Set 5: 27.5 kg x 12
Set 6: 27.5 kg x 8 [Failure]
Set 7: 27.5 kg x 7 [Failure]

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: 13.5 kg x 8 [Warmup]
Set 2: 20.3 kg x 15
Set 3: 20.3 kg x 15
Set 4: 20.3 kg x 15
Set 5: 20.3 kg x 15

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

 

[jonno_f]

Def carrying less water weight and no pump in second photo. Spare tyre is definitely showing change just gotta stay the course now and keep this deficit going.

Photos are about 3 weeks apart. Think I was 100-101kg in the first and wa 97.5 this morning for the second.