Approved Log My Training Log - Jonno's TRT Journey

[Big_Yon]

Big deference there mate! Stay the course!

 

[jonno_f]

My back was def not ready for seated cable row. Pulled the pin half way. I'm a dumbass.


Back/Triceps (B)
Saturday, Mar 21, 2026 at 4:11pm

Lat Pulldown (Cable)
Set 1: 18 kg x 12 [Warmup]
Set 2: 32 kg x 8 [Warmup]
Set 3: 45 kg x 6 [Warmup]
Set 4: 59 kg x 4 [Warmup]
Set 5: 73 kg x 10
Set 6: 73 kg x 9 [Failure]
Set 7: 73 kg x 9 [Failure]
Set 8: 59 kg x 5 [Drop]
Set 9: 45 kg x 5 [Drop]
Set 10: 32 kg x 5 [Drop]
Set 11: 18 kg x 10 [Drop]

Seated Cable Row - V Grip (Cable)
"Lean forward and pull to hips"
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 4 [Failure]

Triceps Pushdown
Set 1: 13.5 kg x 10 [Warmup]
Set 2: 20.3 kg x 20
Set 3: 20.3 kg x 20
Set 4: 20.3 kg x 20

Overhead Triceps Extension (Cable)
Set 1: 13.5 kg x 10
Set 2: 13.5 kg x 10
Set 3: 13.5 kg x 10

Cross Body Tricep Extension High To Low
Set 1: 9 kg x 12
Set 2: 9 kg x 12
Set 3: 9 kg x 12

 

[TobsyCurvy]

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.

View attachment 7925

The drop in weight shows

 

[jonno_f]

Lower back is not great. Got a Dr appointment tomorrow to ask for MRI referral. I can do everything except deep hinge movements.

Seems when my lower back gets to full flexion it's 50/50 as to whether it's gonna pop or not. Hopefully if it is a disc, it's just a minor tear.

It wouldn't surprise me with all the heavy BB squats lately. I did feel like I was progressing a wee bit too fast for my poor old body.

I can still do most other exercises without impingement though as long as I'm careful, which is good. Good time to just tone it back for a while while in a deficit anyway.

Chest/Biceps (A)
Monday, Mar 23, 2026 at 5:30pm

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: 50 kg x 15
Set 6: 50 kg x 15
Set 7: 50 kg x 15
Set 8: 50 kg x 12

Chest Fly (Machine)
Set 1: 18 kg x 8 [Warmup]
Set 2: 32 kg x 8
Set 3: 45 kg x 15
Set 4: 45 kg x 15
Set 5: 45 kg x 15

Bicep Curl (Cable)
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

Preacher Curl (Barbell)
Set 1: 13.7 kg x 8 [Warmup]
Set 2: 18.7 kg x 10
Set 3: 18.7 kg x 10
Set 4: 18.7 kg x 10

Cross Body Hammer Curl
"Slow tempo"
Set 1: 12.5 kg x 10
Set 2: 12.5 kg x 10
Set 3: 17.5 kg x 10

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

 

[darkHORSE]

Lower back isn’t something you push through. That pop feeling is a red flag for sure. MRI is the right move. Try to avoid anything that loads the spine in a hinge or deep flexion. Stick to stuff you can do pain-free like pulldowns, light rows, machines, arms, etc. Id say now is the perfect time to ease off, clean up form and let it settle while you’re in a deficit. My advice would be play it smart now and you’ll save yourself a much longer layoff. Let us know how you go.

 

[Fletch Elliot]

Lower back is not great. Got a Dr appointment tomorrow to ask for MRI referral. I can do everything except deep hinge movements.

Seems when my lower back gets to full flexion it's 50/50 as to whether it's gonna pop or not. Hopefully if it is a disc, it's just a minor tear.

It wouldn't surprise me with all the heavy BB squats lately. I did feel like I was progressing a wee bit too fast for my poor old body.

I can still do most other exercises without impingement though as long as I'm careful, which is good. Good time to just tone it back for a while while in a deficit anyway.

Chest/Biceps (A)
Monday, Mar 23, 2026 at 5:30pm

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: 50 kg x 15
Set 6: 50 kg x 15
Set 7: 50 kg x 15
Set 8: 50 kg x 12

Chest Fly (Machine)
Set 1: 18 kg x 8 [Warmup]
Set 2: 32 kg x 8
Set 3: 45 kg x 15
Set 4: 45 kg x 15
Set 5: 45 kg x 15

Bicep Curl (Cable)
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

Preacher Curl (Barbell)
Set 1: 13.7 kg x 8 [Warmup]
Set 2: 18.7 kg x 10
Set 3: 18.7 kg x 10
Set 4: 18.7 kg x 10

Cross Body Hammer Curl
"Slow tempo"
Set 1: 12.5 kg x 10
Set 2: 12.5 kg x 10
Set 3: 17.5 kg x 10

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


View attachment 7962

Good idea toning it back, I found a small break, then back into lighter work was the only thing that did the trick. Good luck with it!

 

[jonno_f]

Lower back isn’t something you push through. That pop feeling is a red flag for sure. MRI is the right move. Try to avoid anything that loads the spine in a hinge or deep flexion. Stick to stuff you can do pain-free like pulldowns, light rows, machines, arms, etc. Id say now is the perfect time to ease off, clean up form and let it settle while you’re in a deficit. My advice would be play it smart now and you’ll save yourself a much longer layoff. Let us know how you go.

Yeah for sure. And I was silly for it to happen again. I was on auto pilot and wasn't thinking and just moved from lat pulldown onto cable row without realising what I was doing.

Got a CT scan to tomorrow. So hopefully it's nothing major.

 

[jonno_f]

Good idea toning it back, I found a small break, then back into lighter work was the only thing that did the trick. Good luck with it!

Cheers mate.

 

[jonno_f]

Modified leg day to work around the back and take it a bit easier. CT done and waiting on results now.

Macros are going well and weight is continuing to drop. Energy levels are doing ok also.

Modified Leg (Back Injury)
Thursday, Mar 26, 2026 at 6:20pm

Lying Leg Curl (Machine)
Set 1: 27 kg x 12 [Warmup]
Set 2: 36 kg x 8 [Warmup]
Set 3: 45 kg x 4 [Warmup]
Set 4: 54 kg x 12
Set 5: 54 kg x 12
Set 6: 54 kg x 10 [Failure]
Set 7: 50 kg x 12

Leg Extension (Machine)
Set 1: 29 kg x 10 [Warmup]
Set 2: 43 kg x 6 [Warmup]
Set 3: 63 kg x 12
Set 4: 63 kg x 12
Set 5: 63 kg x 12
Set 6: 63 kg x 10 [Failure]

Seated Calf Raise
Set 1: 51.3 kg x 10 [Warmup]
Set 2: 91.3 kg x 11
Set 3: 91.3 kg x 9
Set 4: 91.3 kg x 9
Set 5: 91.3 kg x 6

Spinning
"HIIT on spin bike."
Set 1: 10min 0s

 

[jonno_f]

Slightly higher calories on Friday and Saturdays as not to make it too much of a grind.


Shoulders/Abs (B)
Friday, Mar 27, 2026 at 6:29pm

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: 22.5 kg x 12
Set 5: 22.5 kg x 12
Set 6: 22.5 kg x 12

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: 6.8 kg x 12
Set 5: 2.3 kg x 15

Face Pull
Set 1: 13.5 kg x 10 [Warmup]
Set 2: 18 kg x 20
Set 3: 18 kg x 20
Set 4: 18 kg x 20
Set 5: 18 kg x 20

Lateral Raise (Dumbbell)
"Slow controlled tempo"
Set 1: 7.5 kg x 15
Set 2: 7.5 kg x 15

 

[Dunstone]

Good luck with your CT scan…
Most of us old boys neglected mobility work me included it just makes us prone for injuries.

Calories: 2008
P:167g
C: 172g
F: 79g

Protein target -2.2–2.7g per kg LBM
= 160–200g minimum
= 200–220g ideal (cutting phase)
You’re currently at: 167g → just scraping the bottom end
Set at 210 and build around that
Adjust to:

2000cals

• Protein: 210g
• Carbs: 140–170g
• Fats: 55–65g

You will just feel fuller / less hungry

You’re in a very strong position:

• Training consistency
• Nutrition structure
• Deficit working

And if you read any of my posts 10000 steps






Now it’s just refinement:





Bring protein up to ~210g


Trim fats slightly


Hold calories steady


Execute consistently

 

[jonno_f]

Late one on a Sunday.

Modified back so I can still work, just making sure no tension or compression on spine / lumbar region.

Modified Back/Triceps (Back Injury)
Sunday, Mar 29, 2026 at 3:17pm

Spinning
Set 1: 5min 0s [Warmup]

Pull Up (Assisted)
"96kg bw"
Set 1: 54 kg x 12 [Warmup]
Set 2: 40 kg x 8 [Warmup]
Set 3: 27 kg x 4 [Warmup]
Set 4: 20.4 kg x 12
Set 5: 20.4 kg x 10
Set 6: 20.4 kg x 10 [Failure]

Iso-Lateral Row (Machine)
"Single arm rows"
Set 1: 20 kg x 15
Set 2: 20 kg x 15
Set 3: 20 kg x 15

Triceps Rope Pushdown
Set 1: 13.5 kg x 12 [Warmup]
Set 2: 22.5 kg x 15
Set 3: 22.5 kg x 15 [Failure]
Set 4: 20.3 kg x 15
Set 5: 20.3 kg x 15 [Failure]

Cross Body Tricep Extension High To Low
Set 1: 6.8 kg x 12
Set 2: 6.8 kg x 12
Set 3: 6.8 kg x 12

 

[jonno_f]

Good luck with your CT scan…
Most of us old boys neglected mobility work me included it just makes us prone for injuries.

Calories: 2008
P:167g
C: 172g
F: 79g

Protein target -2.2–2.7g per kg LBM
= 160–200g minimum
= 200–220g ideal (cutting phase)
You’re currently at: 167g → just scraping the bottom end
Set at 210 and build around that
Adjust to:

2000cals

• Protein: 210g
• Carbs: 140–170g
• Fats: 55–65g

You will just feel fuller / less hungry

You’re in a very strong position:

• Training consistency
• Nutrition structure
• Deficit working

And if you read any of my posts 10000 steps






Now it’s just refinement:





Bring protein up to ~210g


Trim fats slightly


Hold calories steady


Execute consistently

Cheers mate, appreciate the feedback..

My macros can be a bit inconsistent at times so struggle to get that 200+ protein but will work on it.

Will continue to dial in

 

[jonno_f]

Calories have been a bit out of whack the past couple days. Need to dail back in.

Lots of things hurt at the moment so just going through the motions.

Chest/Biceps (A)
Monday, Mar 30, 2026 at 6:25pm

Chest Press (Machine)
Set 1: 9 kg x 20 [Warmup]
Set 2: 18 kg x 15 [Warmup]
Set 3: 29 kg x 8 [Warmup]
Set 4: 43 kg x 4 [Warmup]
Set 5: 57 kg x 12
Set 6: 57 kg x 12
Set 7: 57 kg x 12

Chest Fly (Machine)
Set 1: 32 kg x 10 [Warmup]
Set 2: 52 kg x 12
Set 3: 52 kg x 12
Set 4: 52 kg x 12

Bicep Curl (Cable)
Set 1: 13.5 kg x 10 [Warmup]
Set 2: 20.3 kg x 12
Set 3: 20.3 kg x 12
Set 4: 20.3 kg x 12
Set 5: 20.3 kg x 12

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

Cross Body Hammer Curl
Set 1: 7.5 kg x 15
Set 2: 7.5 kg x 15

 

[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.