Approved Log My Training Log - Jonno's TRT Journey

[slider45]

I could see the treadmill in your workout. Have you had luck getting your steps in each day?

 

[jonno_f]

I could see the treadmill in your workout. Have you had luck getting your steps in each day?

Been trying

 

[jonno_f]

Struggled to get into the groove tonight but still managed to add a new PR on BB OHP. Getting closer to 60kg which will be a nice little milestone. It's so much harder than DB press.

Push (B)
Thursday, Oct 30, 2025 at 6:40pm

Treadmill

Overhead Press (Barbell)
Set 1: 20 kg x 12 [Warm-up]
Set 2: 35 kg x 6 [Warm-up]
Set 3: 45 kg x 4 [Warm-up]
Set 4: 55 kg x 5
Set 5: 57.5 kg x 5 [√]
Set 6: 55 kg x 5
Set 7: 52.5 kg x 3 [Failure]
Set 8: 50 kg x 5

Bench Press (Dumbbell)
Set 1: 20 kg x 10 [Warm-up]
Set 2: 30 kg x 8 [Warm-up]
Set 3: 40 kg x 6 [Warm-up]
Set 4: 50 kg x 15
Set 5: 50 kg x 13
Set 6: 50 kg x 10

Triceps Pushdown
Set 1: 18 kg x 10 [Warm-up]
Set 2: 33.8 kg x 10
Set 3: 33.8 kg x 10
Set 4: 33.8 kg x 10
Set 5: 18 kg x 10 [Drop]

Cross Body Tricep Extension High To Low
Set 1: 9 kg x 8
Set 2: 9 kg x 8
Set 3: 9 kg x 8

Single Arm Lateral Raise (Cable)
Set 1: 6.8 kg x 8
Set 2: 6.8 kg x 8
Set 3: 6.8 kg x 8

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

 

[jonno_f]

Had to cut tonights workout a bit short but had a solid week so far.

Pull (B)
Friday, Oct 31, 2025 at 5:15pm

Cycling Warmup

Bent Over Row (Barbell)
Set 1: 20 kg x 12 [Warm-up]
Set 2: 40 kg x 10 [Warm-up]
Set 3: 60 kg x 6 [Warm-up]
Set 4: 80 kg x 10
Set 5: 80 kg x 10
Set 6: 80 kg x 9 [Failure]

Seated Cable Row - V Grip (Cable)
Set 1: 45 kg x 8 [Warm-up]
Set 2: 66 kg x 10
Set 3: 66 kg x 10
Set 4: 66 kg x 9 [Failure]

Hammer Curl (Dumbbell)
"2x15s"
Set 1: 30 kg x 15
Set 2: 30 kg x 10 [Failure]
Set 3: 30 kg x 10 [Failure]

Bicep Curl (Dumbbell)
"2x12.5s"
Set 1: 25 kg x 10
Set 2: 25 kg x 10

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

 

[jonno_f]

Was meant to be legs but couldn't resist an arm pump. Legs have been getting hammered lately anyway and arms are lagging.

October was a solid month. Locked in.

Arms

Sunday, Nov 02, 2025 at 9:43am

Triceps Rope Pushdown
Set 1: 13.5 kg x 10 [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: 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]

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

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

Preacher Curl (Barbell)
"Narrower grip on ez bar feels better on elbows."
Set 1: 13.7 kg x 12
Set 2: 13.7 kg x 12
Set 3: 13.7 kg x 12
Set 4: 13.7 kg x 12

Rear Delt Reverse Fly (Machine)
Set 1: 52 kg x 12
Set 2: 52 kg x 12
Set 3: 52 kg x 12
Set 4: 52 kg x 12

Shrug (Dumbbell)
Set 1: 25 kg x 15
Set 2: 25 kg x 15
Set 3: 25 kg x 12

Seated Wrist Extension (Barbell)
"Stretch between sets"
Set 1: 15 kg x 15
Set 2: 15 kg x 15
Set 3: 15 kg x 15

 

[jonno_f]

Light cardio night

40min on recumbent bike (LISS @ 110 AVG HR)

Calories back in check after a few days off the wagon pigging out on shit.

 

[jonno_f]

Shorter leg session with a blast of HIIT at the end cause I'm a fatty.

Legs + HIIT
Tuesday, Nov 04, 2025 at 6:40pm

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 5
Set 6: 120 kg x 5
Set 7: 100 kg x 5

Romanian Deadlift (Dumbbell)
"2x40s"
Set 1: 40 kg x 8 [Warm-up]
Set 2: 60 kg x 6 [Warm-up]
Set 3: 80 kg x 8
Set 4: 80 kg x 8
Set 5: 80 kg x 8

HIIT
Set 1: 18min 0s
Sprint 8 advanced 15

 

[shawShanks]

Was meant to be legs but couldn't resist an arm pump. Legs have been getting hammered lately anyway and arms are lagging.

October was a solid month. Locked in.

Arms

Sunday, Nov 02, 2025 at 9:43am

Triceps Rope Pushdown
Set 1: 13.5 kg x 10 [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: 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]

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

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

Preacher Curl (Barbell)
"Narrower grip on ez bar feels better on elbows."
Set 1: 13.7 kg x 12
Set 2: 13.7 kg x 12
Set 3: 13.7 kg x 12
Set 4: 13.7 kg x 12

Rear Delt Reverse Fly (Machine)
Set 1: 52 kg x 12
Set 2: 52 kg x 12
Set 3: 52 kg x 12
Set 4: 52 kg x 12

Shrug (Dumbbell)
Set 1: 25 kg x 15
Set 2: 25 kg x 15
Set 3: 25 kg x 12

Seated Wrist Extension (Barbell)
"Stretch between sets"
Set 1: 15 kg x 15
Set 2: 15 kg x 15
Set 3: 15 kg x 15

Workout looks great, only thing I’d maybe tweak is swap out one of the cable curls for a dumbbell or incline variation every now and then.. just to get that deeper stretch through the bicep. Other than that looks like a proper arm day pump session, reckon you earned the right to skip legs for one day

 

[hubbles]

Shorter leg session with a blast of HIIT at the end cause I'm a fatty.

Not anymore bruv

 

[jonno_f]

Bit of a late session tonight but got it done.

Breakfast: 2 eggs + 200ml egg whites + 30g cheddar + almond milk coffee

Lunch: 250g tandoori chicken breast + half serve of rice + 30g greek yoghurt

Dinner: 240g tandoori chicken breast + half serve of rice + 30g greek yoghurt

Snacks: 30g almonds, protein bar, small handful of party mix candy.

Push (A)
Wednesday, Nov 05, 2025 at 8:01pm

Treadmill

Shoulder Press (Dumbbell)
"30kg dbs"
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 12 (30kg db)
Set 5: 60 kg x 8 [Failure] (30kg db)
Set 6: 60 kg x 8 [Failure] (30kg db)

Chest Press (Machine)
Set 1: 23 kg x 10 [Warm-up]
Set 2: 36 kg x 6 [Warm-up]
Set 3: 50 kg x 15
Set 4: 50 kg x 12
Set 5: 50 kg x 11

Incline Bench Press (Dumbbell)
"25kg dbs"
Set 1: 50 kg x 8 (25kg db)
Set 2: 50 kg x 8 (25kg db)

Triceps Pushdown
Set 1: 18 kg x 10 [Warm-up]
Set 2: 33.8 kg x 10
Set 3: 33.8 kg x 10
Set 4: 33.8 kg x 10 [Failure]

Triceps Extension (Cable)
Set 1: 11.3 kg x 12 [Failure]
Set 2: 11.3 kg x 10 [Failure]

Single Arm Lateral Raise (Cable)
Set 1: 6.8 kg x 8
Set 2: 6.8 kg x 8
Set 3: 4.5 kg x 12 [Drop]
Set 4: 2.3 kg x 12 [Drop]

 

[hubbles]

Looking good bro, but had a question. I'd seen the DB shoulder press on one of your previous posts and also this one. Is the 60kg x 8, 60kg DB on each arm?

Shoulder Press (Dumbbell)
"30kg dbs"
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 12
Set 5: 60 kg x 8 [Failure]
Set 6: 60 kg x 8 [Failure]

 

[jonno_f]

Looking good bro, but had a question. I'd seen the DB shoulder press on one of your previous posts and also this one. Is the 60kg x 8, 60kg DB on each arm?

Shoulder Press (Dumbbell)
"30kg dbs"
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 12
Set 5: 60 kg x 8 [Failure]
Set 6: 60 kg x 8 [Failure]

Hey, nah it's combined weight of both, so 30kg dumbbells. is it more common to track individual db weight ?

 

[jonno_f]

Workout looks great, only thing I’d maybe tweak is swap out one of the cable curls for a dumbbell or incline variation every now and then.. just to get that deeper stretch through the bicep. Other than that looks like a proper arm day pump session, reckon you earned the right to skip legs for one day

Nice thanks. I will be sure to get some variation in there.

 

[jonno_f]

Not anymore bruv

next goal is body fat <20%. Currently sitting at probably 26-28%

 

[jonno_f]

Generally speaking, everything seems to be headed in the right direction, more so since starting the TRT. Both mentally and physically. And it's still early days at 10 weeks, so feeling quite optimistic about the next 3-6 months in particular.

Cholesterol is heading in the right direction also, mostly. LDL is tracking down consistently.

 

[jonno_f]

Added more weight to Deadlift tonight. Both 165 and 170 were PBs for me.
Pull (A)
Thursday, Nov 06, 2025 at 6:22pm

Treadmill

Back Extension (Hyperextension)
Set 1: 12 reps

Deadlift (Barbell)
"Previous attempt at 165 didn't get off the ground.
Smashed that and 170 for a single."
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 3
Set 6: 165 kg x 2
Set 7: 170 kg x 1

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: 56.3 kg x 8
Set 4: 61.3 kg x 8

Face Pull
Set 1: 20.3 kg x 15
Set 2: 20.3 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: 15 kg x 10
Set 2: 15 kg x 10

Seated Incline Curl (Dumbbell)
"Slow tempo"
Set 1: 7.5 kg x 10
Set 2: 7.5 kg x 10

Seated Wrist Extension (Barbell)
"Slow eccentric with stretch between sets.for tendons."
Set 1: 15 kg x 15
Set 2: 15 kg x 13

 

[slider45]

Hey, nah it's combined weight of both, so 30kg dumbbells. is it more common to track individual db weight ?

yep

 

[slider45]

Generally speaking, everything seems to be headed in the right direction, more so since starting the TRT. Both mentally and physically. And it's still early days at 10 weeks, so feeling quite optimistic about the next 3-6 months in particular.

Cholesterol is heading in the right direction also, mostly. LDL is tracking down consistently.

View attachment 6226

The only concern is probably the low HDL, which TRT often affects. Just increase the cardio and add omega3s and healthy fats, that would help.

 

[hubbles]

Hey, nah it's combined weight of both, so 30kg dumbbells. is it more common to track individual db weight ?

I'd note it down as 30kg DB's

 

[jonno_f]

Love it when arm day lands on a Saturday. I can take my time without stress.

Arms
Saturday, Nov 08, 2025 at 9:04am

Triceps Rope Pushdown
Set 1: 13.5 kg x 10 [Warm-up]
Set 2: 24.8 kg x 10
Set 3: 24.8 kg x 10
Set 4: 24.8 kg x 9 [Failure]
Set 5: 15.8 kg x 7 [Drop]

Bicep Curl (Cable)
Set 1: 13.5 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: 13.5 kg x 10 [Drop]

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: 5 kg x 8 [Warm-up]
Set 2: 10 kg x 10
Set 3: 10 kg x 10
Set 4: 10 kg x 10

Skullcrusher (Barbell)
Set 1: 20 kg x 15
Set 2: 20 kg x 14 [Failure]
Set 3: 20 kg x 12 [Failure]

Preacher Curl (Barbell)
Set 1: 13.7 kg x 12
Set 2: 13.7 kg x 12
Set 3: 13.7 kg x 12 [Failure]

Shrug (Barbell)
Set 1: 50 kg x 15
Set 2: 60 kg x 15
Set 3: 60 kg x 15

Seated Lateral Raise (Dumbbell)
"Heavy partials"
Set 1: 20 kg x 15
Set 2: 20 kg x 15

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