Approved Log My Training Log - Jonno's TRT Journey

[jonno_f]

Arms and Abs
Friday, Nov 28, 2025 at 6:38pm

Triceps Rope Pushdown
Set 1: 13.5 kg x 8 [Warm-up]
Set 2: 24.8 kg x 10
Set 3: 24.8 kg x 10
Set 4: 24.8 kg x 10
Set 5: 13.5 kg x 10 [Drop]

Bicep Curl (Cable)
Set 1: 11.3 kg x 10 [Warm-up]
Set 2: 22.5 kg x 10
Set 3: 22.5 kg x 10
Set 4: 22.5 kg x 10
Set 5: 11.3 kg x 10 [Drop]

Bench Press - Close Grip (Barbell)
Set 1: 40 kg x 12
Set 2: 40 kg x 12
Set 3: 40 kg x 12
Set 4: 40 kg x 12

Bicep Curl (Dumbbell)
Set 1: 15 kg x 10
Set 2: 15 kg x 10
Set 3: 15 kg x 10
Set 4: 15 kg x 10

Lateral Raise (Dumbbell)
Set 1: 5 kg x 8 [Warm-up]
Set 2: 10 kg x 15
Set 3: 10 kg x 15
Set 4: 10 kg x 15

Seated Lateral Raise (Dumbbell)
"Heavy partials from under the legs."
Set 1: 20 kg x 15
Set 2: 20 kg x 15

Triceps Extension (Cable)
Set 1: 13.5 kg x 12
Set 2: 13.5 kg x 12
Set 3: 13.5 kg x 12

Reverse Grip Lat Pulldown (Cable)
Set 1: 45 kg x 12
Set 2: 45 kg x 12
Set 3: 45 kg x 12

Seated Wrist Extension (Barbell)
"Stretch out those tendons"
Set 1: 17.5 kg x 15
Set 2: 17.5 kg x 15

 

[hubbles]

Arms and Abs
Friday, Nov 28, 2025 at 6:38pm

Triceps Rope Pushdown
Set 1: 13.5 kg x 8 [Warm-up]
Set 2: 24.8 kg x 10
Set 3: 24.8 kg x 10
Set 4: 24.8 kg x 10
Set 5: 13.5 kg x 10 [Drop]

Bicep Curl (Cable)
Set 1: 11.3 kg x 10 [Warm-up]
Set 2: 22.5 kg x 10
Set 3: 22.5 kg x 10
Set 4: 22.5 kg x 10
Set 5: 11.3 kg x 10 [Drop]

Bench Press - Close Grip (Barbell)
Set 1: 40 kg x 12
Set 2: 40 kg x 12
Set 3: 40 kg x 12
Set 4: 40 kg x 12

Bicep Curl (Dumbbell)
Set 1: 15 kg x 10
Set 2: 15 kg x 10
Set 3: 15 kg x 10
Set 4: 15 kg x 10

Lateral Raise (Dumbbell)
Set 1: 5 kg x 8 [Warm-up]
Set 2: 10 kg x 15
Set 3: 10 kg x 15
Set 4: 10 kg x 15

Seated Lateral Raise (Dumbbell)
"Heavy partials from under the legs."
Set 1: 20 kg x 15
Set 2: 20 kg x 15

Triceps Extension (Cable)
Set 1: 13.5 kg x 12
Set 2: 13.5 kg x 12
Set 3: 13.5 kg x 12

Reverse Grip Lat Pulldown (Cable)
Set 1: 45 kg x 12
Set 2: 45 kg x 12
Set 3: 45 kg x 12

Seated Wrist Extension (Barbell)
"Stretch out those tendons"
Set 1: 17.5 kg x 15
Set 2: 17.5 kg x 15

Big arm pump there bro.

 

[jonno_f]

Had another DEXA scan done today, which shows a significant increase in lean muscle gains now I am on TRT.

Increase of 2.2kg lean mass over 5 months (3 of those on TRT) vs 600g the previous 5 months with lower range hormones. My diet and routine have remained unchanged.

Fat loss has remained consistent but nothing amazing. I am clearly not eating at a deficit like I thought. More likely to be slightly above maintenance I would guess.

Super happy to be getting a better return on my efforts now that I am on TRT. The scan I had 5 months ago was a little demoralizing, as I had worked really hard over that previous period for little reward.

 

[jonno_f]

Last night's Back workout.

I've had a really stiff lower back the past week, so made some adjustments, and focused on alot of deep stretch reps which really helped loosen it up.

Back
Monday, Dec 01, 2025 at 6:42pm

Bent Over Row (Barbell)
Set 1: 20 kg x 12 [Warm-up]
Set 2: 50 kg x 8 [Warm-up]
Set 3: 70 kg x 6 [Warm-up]
Set 4: 90 kg x 8
Set 5: 90 kg x 8
Set 6: 90 kg x 8

Lat Pulldown (Cable)
Set 1: 32 kg x 8 [Warm-up]
Set 2: 45 kg x 6 [Warm-up]
Set 3: 59 kg x 10
Set 4: 59 kg x 10
Set 5: 59 kg x 10

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

Face Pull
"Lower height each set."
Set 1: 22.5 kg x 15
Set 2: 22.5 kg x 15
Set 3: 22.5 kg x 15
Set 4: 22.5 kg x 15
Set 5: 22.5 kg x 15

Side Bend (Dumbbell)
"Slow, deep stretch."
Set 1: 10 kg x 15
Set 2: 10 kg x 15

 

[jonno_f]

Shoulders got lit up tonight.

Chest and Shoulders
Tuesday, Dec 02, 2025 at 6:24pm

Shoulder Press (Dumbbell)
Set 1: 15 kg x 12 [Warm-up]
Set 2: 20 kg x 8 [Warm-up]
Set 3: 25 kg x 6 [Warm-up]
Set 4: 30 kg x 8
Set 5: 32.5 kg x 8
Set 6: 35 kg x 4 [Failure]
Set 7: 30 kg x 6

Incline Bench Press (Dumbbell)
Set 1: 15 kg x 10 [Warm-up]
Set 2: 20 kg x 6 [Warm-up]
Set 3: 25 kg x 10
Set 4: 25 kg x 8
Set 5: 25 kg x 7

Lateral Raise (Dumbbell)
Set 1: 7.5 kg x 8 [Warm-up]
Set 2: 12.5 kg x 10
Set 3: 12.5 kg x 10
Set 4: 12.5 kg x 10
Set 5: 7.5 kg x 10 [Drop]

Chest Press (Machine)
Set 1: 36 kg x 20
Set 2: 36 kg x 20

Rear Delt Reverse Fly (Dumbbell)
Set 1: 5 kg x 10 [Warm-up]
Set 2: 10 kg x 10
Set 3: 10 kg x 10
Set 4: 10 kg x 10

Single Arm Lateral Raise (Cable)
Set 1: 6.8 kg x 10
Set 2: 4.5 kg x 15
Set 3: 2.3 kg x 20
Set 4: 2.3 kg x 20

 

[keith432]

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.

You're doing great

 

[jonno_f]

My knees are not happy so having to give leg day a break for a bit. I think I've been pushing squats too hard the past couple months and letting my ego get the best of me.

Arms and Abs
Friday, Dec 05, 2025 at 6:04pm

Triceps Rope Pushdown
Set 1: 13.5 kg x 8 [Warm-up]
Set 2: 24.8 kg x 10
Set 3: 24.8 kg x 10
Set 4: 24.8 kg x 10
Set 5: 13.5 kg x 10 [Drop]

Bicep Curl (Cable)
Set 1: 11.3 kg x 10 [Warm-up]
Set 2: 22.5 kg x 10
Set 3: 22.5 kg x 10
Set 4: 22.5 kg x 10
Set 5: 11.3 kg x 10 [Drop]

Skullcrusher (Barbell)
Set 1: 20 kg x 15
Set 2: 20 kg x 12
Set 3: 20 kg x 12
Set 4: 20 kg x 12

Bicep Curl (Dumbbell)
Set 1: 15 kg x 12
Set 2: 15 kg x 10
Set 3: 15 kg x 10 [Failure]
Set 4: 5 kg x 14 [Drop]

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

Seated Lateral Raise (Dumbbell)
Set 1: 20 kg x 20
Set 2: 20 kg x 17 [Failure]

Triceps Extension (Cable)
Set 1: 13.5 kg x 15
Set 2: 13.5 kg x 12 [Failure]
Set 3: 13.5 kg x 10 [Failure]

Reverse Grip Lat Pulldown (Cable)
Set 1: 45 kg x 12
Set 2: 45 kg x 12
Set 3: 45 kg x 11 [Failure]

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

 

[jonno_f]

Light leg day to keep em moving at least.

Legs (Light / Recovery)
Sunday, Dec 07, 2025 at 8:21am

Leg Press (Machine)
Set 1: 115 kg x 15 [Warm-up]
Set 2: 155 kg x 10 [Warm-up]
Set 3: 195 kg x 15
Set 4: 195 kg x 15

Calf Press (Machine)
Set 1: 115 kg x 15 [Warm-up]
Set 2: 155 kg x 10 [Warm-up]
Set 3: 195 kg x 15
Set 4: 195 kg x 15

Leg Extension (Machine)
Set 1: 50 kg x 15
Set 2: 50 kg x 15

Lying Leg Curl (Machine)
Set 1: 50 kg x 15
Set 2: 50 kg x 15

Single Leg Glute Bridge
Set 1: 10 reps
Set 2: 10 reps

Stretching
Deep squat sit
Set 1: 1min 0s

 

[Fletch Elliot]

My knees are not happy so having to give leg day a break for a bit. I think I've been pushing squats too hard the past couple months and letting my ego get the best of me.

Arms and Abs
Friday, Dec 05, 2025 at 6:04pm

Triceps Rope Pushdown
Set 1: 13.5 kg x 8 [Warm-up]
Set 2: 24.8 kg x 10
Set 3: 24.8 kg x 10
Set 4: 24.8 kg x 10
Set 5: 13.5 kg x 10 [Drop]

Bicep Curl (Cable)
Set 1: 11.3 kg x 10 [Warm-up]
Set 2: 22.5 kg x 10
Set 3: 22.5 kg x 10
Set 4: 22.5 kg x 10
Set 5: 11.3 kg x 10 [Drop]

Skullcrusher (Barbell)
Set 1: 20 kg x 15
Set 2: 20 kg x 12
Set 3: 20 kg x 12
Set 4: 20 kg x 12

Bicep Curl (Dumbbell)
Set 1: 15 kg x 12
Set 2: 15 kg x 10
Set 3: 15 kg x 10 [Failure]
Set 4: 5 kg x 14 [Drop]

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

Seated Lateral Raise (Dumbbell)
Set 1: 20 kg x 20
Set 2: 20 kg x 17 [Failure]

Triceps Extension (Cable)
Set 1: 13.5 kg x 15
Set 2: 13.5 kg x 12 [Failure]
Set 3: 13.5 kg x 10 [Failure]

Reverse Grip Lat Pulldown (Cable)
Set 1: 45 kg x 12
Set 2: 45 kg x 12
Set 3: 45 kg x 11 [Failure]

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

I feel you pain with your knees bro, had the same recently. Managed to get some extra ham and posterior chain work in once the immediate pain was gone. Knees have been feeling good now coming back to light squating movements with that extra support from adductors, hams and glutes...

 

[jonno_f]

I feel you pain with your knees bro, had the same recently. Managed to get some extra ham and posterior chain work in once the immediate pain was gone. Knees have been feeling good now coming back to light squating movements with that extra support from adductors, hams and glutes...

I think I will do the same as you and focus on some other areas with legs for a bit and give the squats a pass or at least just keep it super light. I forget I'm an old ****er who was a couch potato 2 years ago. So shouldn't be chasing PRs all the time

 

[Fletch Elliot]

I think I will do the same as you and focus on some other areas with legs for a bit and give the squats a pass or at least just keep it super light. I forget I'm an old ****er who was a couch potato 2 years ago. So shouldn't be chasing PRs all the time

haha, yep the mid 40's can be humbling!

 

[jonno_f]

Tuesday's Back workout. Felt strong throughout.

Back
Tuesday, Dec 09, 2025 at 6:38pm

Bent Over Row (Barbell)
Set 1: 20 kg x 15 [Warm-up]
Set 2: 55 kg x 8 [Warm-up]
Set 3: 75 kg x 4 [Warm-up]
Set 4: 95 kg x 6
Set 5: 100 kg x 5
Set 6: 100 kg x 5
Set 7: 95 kg x 6

Lat Pulldown (Cable)
Set 1: 39 kg x 8 [Warm-up]
Set 2: 52 kg x 6 [Warm-up]
Set 3: 66 kg x 10
Set 4: 73 kg x 8
Set 5: 73 kg x 8
Set 6: 66 kg x 10

Iso-Lateral Row (Machine Single Arm)
Set 1: 31.3 kg x 8 [Warm-up]
Set 2: 61.3 kg x 8
Set 3: 61.3 kg x 8
Set 4: 61.3 kg x 8
Set 5: 61.3 kg x 8

Face Pull
Set 1: 20.3 kg x 20
Set 2: 20.3 kg x 20
Set 3: 20.3 kg x 20
Set 4: 20.3 kg x 20

Side Bend (Dumbbell)
Set 1: 15 kg x 10
Set 2: 20 kg x 10
Set 3: 20 kg x 10

 

[jonno_f]

Arms and Abs
Thursday, Dec 11, 2025 at 6:08pm

Triceps Rope Pushdown
Set 1: 13.5 kg x 8 [Warm-up]
Set 2: 22.5 kg x 12
Set 3: 22.5 kg x 12
Set 4: 22.5 kg x 12
Set 5: 13.5 kg x 10 [Drop]

Bicep Curl (Cable)
Set 1: 11.3 kg x 10 [Warm-up]
Set 2: 20.5 kg x 12
Set 3: 20.5 kg x 12
Set 4: 20.5 kg x 12
Set 5: 11.3 kg x 10 [Drop]

Skullcrusher (Barbell)
Set 1: 20 kg x 12
Set 2: 20 kg x 12
Set 3: 20 kg x 12
Set 4: 20 kg x 12

Bicep Curl (Dumbbell)
Set 1: 15 kg x 10
Set 2: 15 kg x 10
Set 3: 15 kg x 5 [Failure]
Set 4: 12.5 kg x 5 [Drop]
Set 5: 12.5 kg x 10
Set 6: 7.5 kg x 10 [Drop]

Lateral Raise (Dumbbell)
Set 1: 5 kg x 10 [Warm-up]
Set 2: 10 kg x 12
Set 3: 10 kg x 12
Set 4: 10 kg x 12
Set 5: 10 kg x 12

Triceps Extension (Cable)
Set 1: 13.5 kg x 15
Set 2: 13.5 kg x 15

Preacher Curl (Barbell)
Set 1: 13.7 kg x 10
Set 2: 13.7 kg x 10

Seated Wrist Extension (Barbell)
Set 1: 20 kg x 15
Set 2: 20 kg x 12
Set 3: 20 kg x 10

 

[jonno_f]

A simple leg routine, hit a PR on BB squat

Legs (STR)
Friday, Dec 12, 2025 at 6:45pm

Treadmill

Squat (Barbell)
Set 1: 20 kg x 12 [Warm-up]
Set 2: 50 kg x 8 [Warm-up]
Set 3: 80 kg x 4 [Warm-up]
Set 4: 100 kg x 2 [Warm-up]
Set 5: 120 kg x 3
Set 6: 130 kg x 3
Set 7: 135 kg x 2
Set 8: 100 kg x 5

Romanian Deadlift (Barbell)
Set 1: 20 kg x 12 [Warm-up]
Set 2: 50 kg x 8 [Warm-up]
Set 3: 70 kg x 4 [Warm-up]
Set 4: 100 kg x 2 [Warm-up]
Set 5: 120 kg x 8
Set 6: 120 kg x 6
Set 7: 100 kg x 8
Set 8: 50 kg x 10

Seated Calf Raise
Set 1: 51.3 kg x 10
Set 2: 91.3 kg x 12
Set 3: 91.3 kg x 8
Set 4: 51.3 kg x 15 [Failure]
Set 5: 51.3 kg x 12

 

[shawShanks]

Solid sessions keep recovery tight so the numbers keep climbing. Overall it’s very consistent and structured

 

[jonno_f]

Chest and Shoulders
Tuesday, Dec 16, 2025 at 6:38pm

Shoulder Press (Dumbbell)
Set 1: 15 kg x 12 [Warm-up]
Set 2: 20 kg x 8 [Warm-up]
Set 3: 25 kg x 6 [Warm-up]
Set 4: 30 kg x 10
Set 5: 30 kg x 10
Set 6: 30 kg x 5 [Failure]
Set 7: 15 kg x 8 [Drop]

Incline Bench Press (Dumbbell)
Set 1: 15 kg x 8 [Warm-up]
Set 2: 22.5 kg x 10
Set 3: 22.5 kg x 10
Set 4: 22.5 kg x 10

Lateral Raise (Dumbbell)
Set 1: 5 kg x 8 [Warm-up]
Set 2: 12.5 kg x 10
Set 3: 12.5 kg x 10
Set 4: 12.5 kg x 10
Set 5: 7.5 kg x 10 [Drop]

Butterfly (Pec Deck)
Set 1: 32 kg x 15
Set 2: 32 kg x 15

Rear Delt Reverse Fly (Machine)
Set 1: 59 kg x 15
Set 2: 59 kg x 15
Set 3: 59 kg x 15

Single Arm Lateral Raise (Cable)
Set 1: 6.8 kg x 10
Set 2: 4.5 kg x 12
Set 3: 2.3 kg x 15
Set 4: 2.3 kg x 15
Set 5: 2.3 kg x 15

 

[jonno_f]

Not a great deadlift session and bit of an average workout overall.

Back
Wednesday, Dec 17, 2025 at 6:28pm

Back Extension (Hyperextension)
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 2
Set 6: 170 kg x 0 [Failure]
Set 7: 160 kg x 1

Lat Pulldown (Cable)
Set 1: 39 kg x 8 [Warm-up]
Set 2: 52 kg x 4 [Warm-up]
Set 3: 66 kg x 12
Set 4: 73 kg x 10
Set 5: 79 kg x 8

Seated Cable Row - V Grip (Cable)
Set 1: 59 kg x 10
Set 2: 59 kg x 10
Set 3: 59 kg x 10

Cable Core Palloff Press
Set 1: 6.8 kg x 10

Side Bend (Dumbbell)
Set 1: 20 kg x 15
Set 2: 20 kg x 15

 

[jonno_f]

Is this arm workout ok to build size ? I tend to keep it quiet volume based and do super sets and shorter rests. Should I switch to some lower rep heavier sets sometimes ? I do have issues with elbow tendonitis when I push too hard, but keen to focus on getting some size in my arms as they are lagging.


Arms and Abs
Thursday, Dec 18, 2025 at 6:50pm

Triceps Rope Pushdown
"Short rest 30s"
Set 1: 13.5 kg x 12 [Warm-up]
Set 2: 20.3 kg x 15
Set 3: 18 kg x 12
Set 4: 15.8 kg x 12
Set 5: 13.5 kg x 10

Bicep Curl (Cable)
Set 1: 11.3 kg x 8 [Warm-up]
Set 2: 20.5 kg x 15
Set 3: 18 kg x 12
Set 4: 15.8 kg x 12
Set 5: 13.5 kg x 10

Skullcrusher (Barbell)
Set 1: 17.5 kg x 15
Set 2: 17.5 kg x 15
Set 3: 17.5 kg x 15
Set 4: 17.5 kg x 15

Bicep Curl (Dumbbell)
Set 1: 12.5 kg x 12
Set 2: 12.5 kg x 12
Set 3: 12.5 kg x 10
Set 4: 12.5 kg x 10

Lateral Raise (Dumbbell)
Set 1: 5 kg x 10 [Warm-up]
Set 2: 10 kg x 12
Set 3: 10 kg x 12
Set 4: 10 kg x 12
Set 5: 10 kg x 12

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

Seated Wrist Extension (Barbell)
Set 1: 20 kg x 15
Set 2: 20 kg x 12

 

[jonno_f]

Had a late start to the week. But managed to knock out 4 days back to back to lock it in.

Legs (HTR)
Friday, Dec 19, 2025 at 6:35pm

Cycling

Leg Press (Machine)
Set 1: 155 kg x 8 [Warm-up]
Set 2: 195 kg x 6 [Warm-up]
Set 3: 235 kg x 4 [Warm-up]
Set 4: 275 kg x 10
Set 5: 315 kg x 8
Set 6: 355 kg x 6
Set 7: 275 kg x 10

Calf Press (Machine)(superset with LP)
Set 1: 155 kg x 8 [Warm-up]
Set 2: 195 kg x 12 [Warm-up]
Set 3: 235 kg x 8 [Warm-up]
Set 4: 275 kg x 10
Set 5: 315 kg x 8
Set 6: 355 kg x 6
Set 7: 275 kg x 8 [Failure]

Bulgarian Split Squat
"I ****en hate Bulgarian split squats."
Set 1: 20 kg x 10
Set 2: 20 kg x 10

Lying Leg Curl (Machine)
Set 1: 59 kg x 10
Set 2: 59 kg x 10 [Failure]
Set 3: 59 kg x 10 [Failure]

Leg Extension (Machine)
Set 1: 70 kg x 10
Set 2: 77 kg x 10
Set 3: 50 kg x 6 [Drop]

Cycling