Approved Log My Training Log - Jonno's TRT Journey

[jonno_f]

Squat night.

Legs (Squat)
Friday, Jan 23, 2026 at 6:07pm

Back Extension (Hyperextension)
Set 1: 10 reps
Set 2: 10 reps

Squat (Barbell)
"135 felt solid. Depth could be a bit better."
Set 1: 20 kg x 15 [Warm-up]
Set 2: 50 kg x 8 [Warm-up]
Set 3: 70 kg x 6 [Warm-up]
Set 4: 90 kg x 3 [Warm-up]
Set 5: 120 kg x 6
Set 6: 130 kg x 4
Set 7: 135 kg x 3
Set 8: 50 kg x 15

Lying Leg Curl (Machine)
Set 1: 36 kg x 8 [Warm-up]
Set 2: 50 kg x 6 [Warm-up]
Set 3: 59 kg x 10
Set 4: 59 kg x 10
Set 5: 59 kg x 10 [Failure]

Seated Calf Raise
Set 1: 61.3 kg x 10 [Warm-up]
Set 2: 91.3 kg x 10
Set 3: 91.3 kg x 10
Set 4: 91.3 kg x 10

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

 

[darkHORSE]

Seated Calf Raise
Set 1: 61.3 kg x 10 [Warm-up]
Set 2: 91.3 kg x 10
Set 3: 91.3 kg x 10
Set 4: 91.3 kg x 10

That's some good weight!!

 

[jonno_f]

Lighter shoulder day. Ticked over 100KG BW today. I blame the creatine but it's probably also my diet getting a bit more lax lately. I def don't have trouble gaining weight, that's for sure

Shoulders/Abs (B)
Tuesday, Jan 27, 2026 at 6:46pm

Seated Shoulder Press (Machine)
Set 1: 18 kg x 12 [Warm-up]
Set 2: 29 kg x 8 [Warm-up]
Set 3: 36 kg x 6 [Warm-up]
Set 4: 50 kg x 10
Set 5: 50 kg x 8 [Failure]
Set 6: 43 kg x 10

Single Arm Lateral Raise (Cable)
Set 1: 2.3 kg x 10 [Warm-up]
Set 2: 4.8 kg x 6 [Warm-up]
Set 3: 6.8 kg x 10
Set 4: 6.8 kg x 10
Set 5: 6.8 kg x 10

Face Pull
"18,16,14 pulley height."
Set 1: 15.8 kg x 8 [Warm-up]
Set 2: 22.5 kg x 15
Set 3: 22.5 kg x 15
Set 4: 22.5 kg x 15

Upright Row (Cable)
"Shoulder didn't feel 100% so stopped."
Set 1: 15.8 kg x 8 [Warm-up]
Set 2: 20.3 kg x 12

Crunch (Machine)
Set 1: 43 kg x 20
Set 2: 50 kg x 15
Set 3: 57 kg x 10
Set 4: 63 kg x 5

 

[jonno_f]

Back/Triceps (A)
Wednesday, Jan 28, 2026 at 6:52pm

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
Set 7: 70 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: 56.3 kg x 8

Seated Cable Row - V Grip (Cable)
"Super strict form, slow eccentric stretch."
Set 1: 32 kg x 8 [Warm-up]
Set 2: 45 kg x 10
Set 3: 45 kg x 10
Set 4: 45 kg x 10

Triceps Rope Pushdown
Set 1: 15.8 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

Triceps Extension (Barbell)
"Overhead EZ bar"
Set 1: 23.7 kg x 12
Set 2: 23.7 kg x 12
Set 3: 23.7 kg x 10

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]

Light session tonight
.
Chest/Biceps (B)
Thursday, Jan 29, 2026 at 6:42pm

Chest Press (Machine)
Set 1: 18 kg x 12 [Warm-up]
Set 2: 29 kg x 8 [Warm-up]
Set 3: 43 kg x 6 [Warm-up]
Set 4: 50 kg x 10
Set 5: 50 kg x 10
Set 6: 50 kg x 10

Low Cable Fly Crossovers
"Slow, light, stretch."
Set 1: 4.5 kg x 15
Set 2: 4.5 kg x 15
Set 3: 4.5 kg x 15

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

Reverse Curl (Barbell)
Set 1: 15 kg x 12
Set 2: 15 kg x 12
Set 3: 15 kg x 12

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

 

[darkHORSE]

Ticked over 100KG BW today. I blame the creatine but it's probably also my diet getting a bit more lax lately. I def don't have trouble gaining weight, that's for sure

Creatine can easily add 1 to 2kg from water in the muscle. If strength’s up and waist hasn’t blown out it’s mostly intramuscular water + a bit of diet creep, not fat.

 

[jonno_f]

That's some good weight!!

Cheers bud. For some reason my calves go alright. Maybe it's from years of skipping when I was a young bloke doing Muay Thai.

 

[jonno_f]

Creatine can easily add 1 to 2kg from water in the muscle. If strength’s up and waist hasn’t blown out it’s mostly intramuscular water + a bit of diet creep, not fat.

The love handles don't seem to be bigger which is my main metric feeling a bit stronger too from the creatine I think.

 

[jonno_f]

Hit my 2025 goal of 140kg squat tonight.

Legs (Squat)
Friday, Jan 30, 2026 at 6:52pm

Back Extension (Hyperextension)
Set 1: 10 reps
Set 2: 10 reps

Squat (Barbell)
Set 1: 20 kg x 15 [Warm-up]
Set 2: 50 kg x 8 [Warm-up]
Set 3: 70 kg x 6 [Warm-up]
Set 4: 90 kg x 3 [Warm-up]
Set 5: 120 kg x 2
Set 6: 130 kg x 3
Set 7: 140 kg x 3
Set 8: 60 kg x 1 [Failure]
Set 9: 20 kg x 10

Lying Leg Curl (Machine)
Set 1: 36 kg x 8 [Warm-up]
Set 2: 50 kg x 6 [Warm-up]
Set 3: 59 kg x 10
Set 4: 59 kg x 10
Set 5: 59 kg x 10

Seated Calf Raise
Set 1: 51.3 kg x 10 [Warm-up]
Set 2: 91.3 kg x 10
Set 3: 91.3 kg x 10
Set 4: 51.3 kg x 20

Leg Extension (Machine)
Set 1: 50 kg x 10 [Warm-up]
Set 2: 70 kg x 8
Set 3: 57 kg x 8 [Drop]
Set 4: 43 kg x 8 [Drop]
Set 5: 29 kg x 8 [Drop]

 

[Fletch Elliot]

Hit my 2025 goal of 140kg squat tonight.

Legs (Squat)
Friday, Jan 30, 2026 at 6:52pm

Back Extension (Hyperextension)
Set 1: 10 reps
Set 2: 10 reps

Squat (Barbell)
Set 1: 20 kg x 15 [Warm-up]
Set 2: 50 kg x 8 [Warm-up]
Set 3: 70 kg x 6 [Warm-up]
Set 4: 90 kg x 3 [Warm-up]
Set 5: 120 kg x 2
Set 6: 130 kg x 3
Set 7: 140 kg x 3
Set 8: 60 kg x 1 [Failure]
Set 9: 20 kg x 10

Lying Leg Curl (Machine)
Set 1: 36 kg x 8 [Warm-up]
Set 2: 50 kg x 6 [Warm-up]
Set 3: 59 kg x 10
Set 4: 59 kg x 10
Set 5: 59 kg x 10

Seated Calf Raise
Set 1: 51.3 kg x 10 [Warm-up]
Set 2: 91.3 kg x 10
Set 3: 91.3 kg x 10
Set 4: 51.3 kg x 20

Leg Extension (Machine)
Set 1: 50 kg x 10 [Warm-up]
Set 2: 70 kg x 8
Set 3: 57 kg x 8 [Drop]
Set 4: 43 kg x 8 [Drop]
Set 5: 29 kg x 8 [Drop]

Nice work @jonno_f

 

[jonno_f]

Nice work @jonno_f

Cheers dude.

 

[Skays]

Hit my 2025 goal of 140kg squat tonight.

Legs (Squat)
Friday, Jan 30, 2026 at 6:52pm

Back Extension (Hyperextension)
Set 1: 10 reps
Set 2: 10 reps

Squat (Barbell)
Set 1: 20 kg x 15 [Warm-up]
Set 2: 50 kg x 8 [Warm-up]
Set 3: 70 kg x 6 [Warm-up]
Set 4: 90 kg x 3 [Warm-up]
Set 5: 120 kg x 2
Set 6: 130 kg x 3
Set 7: 140 kg x 3
Set 8: 60 kg x 1 [Failure]
Set 9: 20 kg x 10

Lying Leg Curl (Machine)
Set 1: 36 kg x 8 [Warm-up]
Set 2: 50 kg x 6 [Warm-up]
Set 3: 59 kg x 10
Set 4: 59 kg x 10
Set 5: 59 kg x 10

Seated Calf Raise
Set 1: 51.3 kg x 10 [Warm-up]
Set 2: 91.3 kg x 10
Set 3: 91.3 kg x 10
Set 4: 51.3 kg x 20

Leg Extension (Machine)
Set 1: 50 kg x 10 [Warm-up]
Set 2: 70 kg x 8
Set 3: 57 kg x 8 [Drop]
Set 4: 43 kg x 8 [Drop]
Set 5: 29 kg x 8 [Drop]

Volume @jonno_f

 

[jonno_f]

Finally ticked off 60kg OHP. Been struggling to progress OHP for a while, so good to finally hit single plates. And of course I used the bumper plates cause they are totally heavier and more bad ass.

Shoulders/Abs (A)
Monday, Feb 02, 2026 at 6:52pm

Overhead Press (Barbell)
Set 1: 20 kg x 12 [Warm-up]
Set 2: 30 kg x 8 [Warm-up]
Set 3: 40 kg x 4 [Warm-up]
Set 4: 50 kg x 8
Set 5: 55 kg x 6
Set 6: 60 kg x 4
Set 7: 40 kg x 10

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

Rear Delt Reverse Fly (Dumbbell)
Set 1: 7.5 kg x 15
Set 2: 10 kg x 12
Set 3: 12.5 kg x 10

Shrug (Dumbbell)
Set 1: 30 kg x 15
Set 2: 30 kg x 15
Set 3: 30 kg x 15

Crunch (Machine)
Set 1: 43 kg x 20
Set 2: 50 kg x 20
Set 3: 50 kg x 18 [Failure]

Back Extension (Weighted Hyperextension)
Set 1: 5 kg x 12
Set 2: 5 kg x 12


Finished off with some baked salmon.

 

[jonno_f]

Volume @jonno_f

Cheers bud, so keep doin what I'm doing ?

 

[Skays]

Cheers bud, so keep doin what I'm doing ?

If you’re making progress and recovering, keep doing exactly what you’re doing. Don’t fix what isn’t broken. Progressive overload over time is what builds size and strength. Only look at changing things when you start to plateau.

 

[jonno_f]

If you’re making progress and recovering, keep doing exactly what you’re doing. Don’t fix what isn’t broken. Progressive overload over time is what builds size and strength. Only look at changing things when you start to plateau.

Thank you

 

[jonno_f]

Back/Triceps (B)
Tuesday, Feb 03, 2026 at 6:42pm

Lat Pulldown (Cable)
Set 1: 25 kg x 12 [Warmup]
Set 2: 39 kg x 8 [Warmup]
Set 3: 52 kg x 6 [Warmup]
Set 4: 66 kg x 10
Set 5: 66 kg x 10
Set 6: 66 kg x 9 [Failure]
Set 7: 52 kg x 10

Seated Cable Row - V Grip (Cable)
Set 1: 25 kg x 8 [Warmup]
Set 2: 39 kg x 6 [Warmup]
Set 3: 52 kg x 10
Set 4: 52 kg x 10
Set 5: 52 kg x 10
Set 6: 52 kg x 8 [Failure]

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

Triceps Extension (Barbell)
Set 1: 23.7 kg x 10
Set 2: 26.2 kg x 10
Set 3: 26.2 kg x 10
Set 4: 26.2 kg x 8 [Failure]

Crunch (Machine)
Set 1: 50 kg x 25
Set 2: 50 kg x 19 [Failure]

 

[jonno_f]

Bit meh tonight, chest is still a bit sore and my tendons feel old tonight. Got a good bicep pump though.

Chest/Biceps (A)
Wednesday, Feb 04, 2026 at 6:51pm

Chest Press (Machine)
"Light and shallow as chest isn't fully healed. Keep the blood pumping."
Set 1: 14 kg x 12 [Warmup]
Set 2: 18 kg x 12 [Warmup]
Set 3: 23 kg x 8 [Warmup]
Set 4: 43 kg x 10
Set 5: 43 kg x 10
Set 6: 43 kg x 10

Cable Fly Crossovers
"Light stretch with iso holds for tendons.."
Set 1: 4.5 kg x 12 [Warmup]
Set 2: 6.8 kg x 12
Set 3: 6.8 kg x 12
Set 4: 6.8 kg x 12

Bicep Curl (Cable)
"Slow and controlled eccentric."
Set 1: 15.8 kg x 10 [Warmup]
Set 2: 22.5 kg x 10
Set 3: 22.5 kg x 10
Set 4: 22.5 kg x 10 [Failure]
Set 5: 15.8 kg x 10 [Drop]

Cross Body Hammer Curl
Set 1: 15 kg x 10
Set 2: 15 kg x 10
Set 3: 12.5 kg x 10
Set 4: 12.5 kg x 10

Reverse Curl (Barbell)
Set 1: 17.5 kg x 12
Set 2: 17.5 kg x 12
Set 3: 17.5 kg x 12

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

Bicep Curl (Dumbbell)
"Super slow reps"
Set 1: 5 kg x 20

 

[jonno_f]

+1 rep to BB squat PR
+10kg to seated calf raise

Legs (Squat)
Friday, Feb 06, 2026 at 6:44pm

Back Extension (Hyperextension)
Set 1: 10 reps [Warmup]
Set 2: 10 reps [Warmup]

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 3 [Warmup]
Set 5: 120 kg x 2
Set 6: 130 kg x 2
Set 7: 140 kg x 4
Set 8: 60 kg x 10

Romanian Deadlift (Barbell)
Set 1: 20 kg x 10 [Warmup]
Set 2: 60 kg x 8 [Warmup]
Set 3: 90 kg x 4 [Warmup]
Set 4: 120 kg x 8
Set 5: 120 kg x 8
Set 6: 120 kg x 5

Seated Calf Raise
Set 1: 51.3 kg x 10 [Warmup]
Set 2: 91.3 kg x 10
Set 3: 101.3 kg x 9
Set 4: 101.3 kg x 8
Set 5: 51.3 kg x 20

 

[jonno_f]

Had a few extra days rest which has been good. Back to it with a moderate shoulder session.

Shoulders/Abs (B)
Wednesday, Feb 11, 2026 at 6:15pm

Shoulder Press (Dumbbell)
Set 1: 10 kg x 10 [Warmup]
Set 2: 15 kg x 8 [Warmup]
Set 3: 20 kg x 6 [Warmup]
Set 4: 25 kg x 10
Set 5: 25 kg x 10
Set 6: 25 kg x 10

Single Arm Lateral Raise (Cable)
Set 1: 2.3 kg x 8 [Warmup]
Set 2: 4.8 kg x 6 [Warmup]
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: 22.5 kg x 15
Set 3: 22.5 kg x 15
Set 4: 22.5 kg x 15

Shrug (Dumbbell)
Set 1: 30 kg x 15
Set 2: 30 kg x 15
Set 3: 30 kg x 15

Crunch (Machine)
Set 1: 50 kg x 20
Set 2: 57 kg x 15
Set 3: 50 kg x 20