Approved Log My Training Log - Jonno's TRT Journey

[jonno_f]

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.

 

[jonno_f]

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

 

[ChasetheCase]

That's some bloody progress in a year, you should be real proud. They're some strong lifts. You're doing all the right things, just need to keep it going.

 

[hubbles]

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.

 

[jonno_f]

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

 

[jonno_f]

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.

Thanks. I have my work cut out for me before I can consider a proper cycle, but looking forward to the journey. Time to dial it in

 

[jonno_f]

Adding my Dexa scan from end of June to use as a baseline.

 

[slider45]

Looks like you’ve already done the hardest part by turning it all around. At this point focus 100% on tightening that diet and staying consistent with training. TRT will do its job but dropping body fat will make the biggest difference to how you look and feel. Keep the cardio regular, hit protein hard and recheck bloods around week 10 or 12. The scan confirms what you already know, most fat sitting around the trunk. Nothing crazy just classic storage pattern. You’ve got a good platform to work from

 

[jonno_f]

Tonight's workout had an intensity I am not accustomed to. I can only describe it as controlled menace. I wanted to **** shit up, but in a good way. I guess it's the TRT?

Hit a PR on DB shoulder press at a combined 70kg and carried that through the rest of the workout.

I had to be careful not to push the chest, as I really wanted to, but have to be super careful with that repaired tendon, probably forever.

Macros were ok I think. Low on carbs so I might have to make sure to get enough tomorrow after tonight's intensity.

Dumbbell exercises are all combined weight.

Push (A)
Tuesday, Oct 21, 2025 at 6:18pm

Treadmill Warmup : 7min
Band shoulder stretches

Shoulder Press (Dumbbell)
Set 1: 30 kg x 12 [Warm-up]
Set 2: 40 kg x 8 [Warm-up]
Set 3: 50 kg x 4 [Warm-up]
Set 4: 60 kg x 5
Set 5: 70 kg x 5
Set 6: 65 kg x 5
Set 7: 60 kg x 5
Set 8: 55 kg x 7

Chest Press (Machine)
Set 1: 29 kg x 8 [Warm-up]
Set 2: 43 kg x 4 [Warm-up]
Set 3: 63 kg x 10
Set 4: 57 kg x 10
Set 5: 52 kg x 12

Incline Bench Press (Dumbbell)
Set 1: 40 kg x 4 [Warm-up]
Set 2: 50 kg x 10
Set 3: 50 kg x 10

Triceps Pushdown
"V bar"
Set 1: 18 kg x 8 [Warm-up]
Set 2: 31.5 kg x 10
Set 3: 33.8 kg x 10
Set 4: 36 kg x 6 [Failure]
Set 5: 22.5 kg x 12 [Drop]

Triceps Extension (Cable)
Overhead rope
Set 1: 11.3 kg x 10
Set 2: 11.3 kg x 10
Set 3: 11.3 kg x 10

Single Arm Lateral Raise (Cable)
Set 1: 4.5 kg x 15
Set 2: 4.5 kg x 15
Set 3: 4.5 kg x 12 [Failure]

Seated Lateral Raise (Dumbbell)
"Heavy partials to finish."
Set 1: 40 kg x 15
Set 2: 40 kg x 15
Set 3: 40 kg x 15

 

[jonno_f]

Work got in the way of gym yesterday and macros and water took a hit from a manic day. I was also pretty burnt out from the previous session though still so probably good to have an extra rest day.

Back to it tonight.

 

[darkHORSE]

I'd be careful with the chest, not worth the risk for sure. Numbers do look solid and those 70kg DB presses are

Keep fueling up too cause with intensity like that you’ll need those carbs tomorrow to recover and grow

 

[jonno_f]

Putting deadlifts back in the rotation. Felt pretty good considering I haven't done them consistently for a while.

Pull (A)
Thursday, Oct 23, 2025 at 6:37pm

Treadmill warm-up

Back Extension (Hyperextension)
"Stretch and warmup lower back"
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 4
Set 6: 160 kg x 2

Iso-Lateral Row (Machine)
Single arm rows, slow tempo.

Set 1: 31.3 kg x 8 [Warm-up]
Set 2: 51.3 kg x 8
Set 3: 51.3 kg x 8
Set 4: 61.3 kg x 8

Face Pull
Set 1: 15.8 kg x 15
Set 2: 18 kg x 15
Set 3: 20.3 kg x 15
Set 4: 20.3 kg x 15
Set 5: 20.3 kg x 15

Cross Body Hammer Curl
Set 1: 30 kg x 12
Set 2: 30 kg x 10 [Failure]

Seated Incline Curl (Dumbbell)
"4-5 second tempo each way."
Set 1: 15 kg x 8
Set 2: 15 kg x 10

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

 

[jonno_f]

No big presses today as my lower back is a bit stiff and tight. Feeling very tired today. This week has been a bit of a grind. Also had a wild macro blow out yesterday. This is where I come undone.

7. Legs (B)
Saturday, Oct 25, 2025 at 8:32am

Cycling

Lying Leg Curl (Machine)
Set 1: 32 kg x 10 [Warm-up]
Set 2: 41 kg x 8 [Warm-up]
Set 3: 54 kg x 10
Set 4: 54 kg x 10
Set 5: 54 kg x 10
Set 6: 41 kg x 8 [Drop]

Back Extension (Weighted Hyperextension)
Set 1: 0 kg x 12 [Warm-up]
Set 2: 5 kg x 10
Set 3: 5 kg x 10

Leg Extension (Machine)
Set 1: 43 kg x 8 [Warm-up]
Set 2: 63 kg x 12
Set 3: 63 kg x 12
Set 4: 63 kg x 12
Set 5: 43 kg x 8 [Drop]

Calf Extension (Machine)
Set 1: 99 kg x 12 [Warm-up]
Set 2: 135 kg x 15
Set 3: 135 kg x 15
Set 4: 135 kg x 15
Set 5: 135 kg x 14 [Failure]

 

[jonno_f]

Was good to be in the gym this arvo with no time constraints. Just nice solid workout and chill.

Upper (Arm Focus)
Sunday, Oct 26, 2025 at 2:38pm

Triceps Rope Pushdown
Set 1: 13.5 kg x 8 [Warm-up]
Set 2: 20.3 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: 13.5 kg x 8 [Warm-up]
Set 2: 20.3 kg x 12
Set 3: 20.3 kg x 12
Set 4: 20.3 kg x 12
Set 5: 11.3 kg x 10 [Drop]

Skullcrusher (Barbell)
Set 1: 17.5 kg x 12
Set 2: 17.5 kg x 12
Set 3: 17.5 kg x 12
Set 4: 17.5 kg x 12

EZ Bar Biceps Curl
Set 1: 17.5 kg x 12
Set 2: 17.5 kg x 12
Set 3: 17.5 kg x 12
Set 4: 17.5 kg x 12

Lateral Raise (Dumbbell)
Set 1: 10 kg x 10 [Warm-up]
Set 2: 20 kg x 12
Set 3: 20 kg x 12
Set 4: 20 kg x 12

Rear Delt Reverse Fly (Dumbbell)
Set 1: 10 kg x 10 [Warm-up]
Set 2: 15 kg x 12
Set 3: 15 kg x 12
Set 4: 15 kg x 12

Shrug (Dumbbell)
"2-3 second hold at contraction, slow eccentric."
Set 1: 40 kg x 10
Set 2: 40 kg x 10
Set 3: 40 kg x 12
Set 4: 40 kg x 15

Bench Press - Close Grip (Barbell)
Set 1: 40 kg x 12
Set 2: 50 kg x 10
Set 3: 50 kg x 8

Butterfly (Pec Deck)
"Light, slow, controlled stretch."
Set 1: 32 kg x 10
Set 2: 32 kg x 10

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

 

[jonno_f]

Past weeks macros havent been the greatest but I think overall it's still a very slight deficit.

Training consistentcy has been good.

 

[darkHORSE]

Solid consistency there, you’re still putting in the work. Solid upper and leg sessions, you’re ticking all the boxes. You planning to push the calories back up soon or keep that slight deficit going a bit longer?

 

[jonno_f]

Solid consistency there, you’re still putting in the work. Solid upper and leg sessions, you’re ticking all the boxes. You planning to push the calories back up soon or keep that slight deficit going a bit longer?

I don't really know to be honest. I am still around 26-28% body fat, so should probably stay in a deficit until that is at least below 20%.

My main problem is really low NEAT during the week, as I work an office job from home. I need to look at taking a walk in the mornings or something to get my step count up or get one of those walking pads for my desk.

I don't mind if I re-comp slowly, as long as I am actually building muscle. I had two DEXA scans 5 months apart this year, and I thought I had everything dialed in. I was eating at what I thought was an adequate deficit, was getting 180-200g of protein daily and gym consistency was on point but I only lost 900g of fat and gained 600g of lean muscle. I am not sure if this is typical result for someone older (45) with lower range T levels. I am hoping the TRT helps with this and expect that it should.

Not sure if its phycological, but I do feel like I've put on a bit of muscle in the 2 months I've been on TRT. My weight is not heading south, so hopefully its muscle offsetting fat loss

I will get another DEXA in a couple months and see where I am at after a good 3-4 months of training with healthy hormone levels.

But in saying all this, I think I just need to put more effort into burning calories and stop being a

 

[darkHORSE]

From reading your posts and pics, all looks good and you're on the right track. TRT will 100% help with body recomp over time, especially once your levels stabilise. At your current bf, staying in a small deficit makes sense until you’re closer to that 20% mark.

Biggest game changer for you now is increasing NEAT. Even just a 30 to 45 min walk daily or using a walking pad while working can make a huge difference over a few months. Keep protein high, stay consistent with training and let TRT do its thing. The next DEXA will give you a clearer picture, but you’re definitely moving in the right direction

 

[jonno_f]

From reading your posts and pics, all looks good and you're on the right track. TRT will 100% help with body recomp over time, especially once your levels stabilise. At your current bf, staying in a small deficit makes sense until you’re closer to that 20% mark.

Biggest game changer for you now is increasing NEAT. Even just a 30 to 45 min walk daily or using a walking pad while working can make a huge difference over a few months. Keep protein high, stay consistent with training and let TRT do its thing. The next DEXA will give you a clearer picture, but you’re definitely moving in the right direction

Thanks for the advice and encouragement. Pumped to see what the next 12 months brings.

 

[jonno_f]

Good solid leg day.

Lower (B)
Tuesday, Oct 28, 2025 at 6:43pm

Treadmill

Squat (Barbell)
"130 for 5 is very close. Could have pushed 4 tonight."
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 5
Set 6: 120 kg x 5
Set 7: 130 kg x 3
Set 8: 60 kg x 10

Romanian Deadlift (Barbell)
"Felt good."
Set 1: 20 kg x 10 [Warm-up]
Set 2: 50 kg x 8 [Warm-up]
Set 3: 70 kg x 4 [Warm-up]
Set 4: 90 kg x 2 [Warm-up]
Set 5: 110 kg x 8
Set 6: 120 kg x 8
Set 7: 50 kg x 10

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

Seated Calf Raise
Set 1: 91.3 kg x 8
Set 2: 91.3 kg x 8
Set 3: 91.3 kg x 8
Set 4: 51.3 kg x 15
Set 5: 51.3 kg x 15

Treadmill