Approved Log My Training Log - Jonno's TRT Journey

jonno_f

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AGW Logger
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.
 

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Today's arm pump superset session.

Sunday, Oct 19, 2025 at 7:45am

Triceps Rope Pushdown
Set 1: 11.3 kg x 12 [Warm-up]
Set 2: 18 kg x 15
Set 3: 18 kg x 15
Set 4: 18 kg x 15

Bicep Curl (Cable)
Set 1: 11.3 kg x 12 [Warm-up]
Set 2: 18 kg x 15
Set 3: 18 kg x 15
Set 4: 18 kg x 15

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

EZ Bar Biceps Curl
Set 1: 20 kg x 10
Set 2: 20 kg x 10
Set 3: 20 kg x 15

Single Arm Lateral Raise (Cable)
Set 1: 6.8 kg x 12
Set 2: 6.8 kg x 12 [Failure]
Set 3: 6.8 kg x 12 [Failure]

Face Pull
Set 1: 18 kg x 15
Set 2: 18 kg x 15
Set 3: 18 kg x 15
Set 4: 18 kg x 15

Shrug (Dumbbell)
Set 1: 50 kg x 15
Set 2: 50 kg x 15
Set 3: 50 kg x 15

Cross Body Hammer Curl
Set 1: 25 kg x 12
Set 2: 25 kg x 12
Set 3: 25 kg x 12

Seated Wrist Extension (Barbell)
Set 1: 15 kg x 14
Set 2: 15 kg x 15
Set 3: 15 kg x 15
 
That's a massive drop bro. Nice work 👊

Stick to your plan, track diet closely and use TRT to complement consistent training, recovery and sleep. Everything else is secondary until that baseline is nailed.
 
Cardio
Monday, Oct 20, 2025 at 6:31pm

Cycling (LISS)
Set 1: 30min 0s

Cycling (HIIT)
"Sprint 8 @ advanced 11"
Set 1: 20min 0s

✅ Macros were good today and hit 4L h2o
 

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