Approved Log My Training Log - Jonno's TRT Journey

[jonno_f]

Cardio
Sunday, Nov 09, 2025 at 11:47am

Cycling - Recumbent bike
Set 1: 20km - 45min 0s

Stretching
Set 1: 10min 0s

 

[jonno_f]

More Cardio.

Cardio
Monday, Nov 10, 2025 at 7:29pm

Cycling - recumbent bike
Set 1: 19.5km - 45min 0s

Stretching
Set 1: 10min 0s

 

[jonno_f]

Almost pulled the pin and didn't workout. Dragged my ass down to gym and had a solid leg day out of spite.

+1 rep to squat top set (130kg)

Legs (B)
Tuesday, Nov 11, 2025 at 6:49pm

Treadmill
"Warmup"

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: 130 kg x 4 (+1)
Set 7: 100 kg x 8
Set 8: 60 kg x 10

Romanian Deadlift (Barbell)
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: 100 kg x 2 [Warm-up]
Set 5: 120 kg x 8
Set 6: 120 kg x 8
Set 7: 100 kg x 8
Set 8: 50 kg x 10

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

Leg Extension (Machine)
Set 1: 70 kg x 8 [Warm-up]
Set 2: 90 kg x 8
Set 3: 90 kg x 8
Set 4: 57 kg x 7 [Drop]

Treadmill
"Warm down"

Stretching
Set 1: 10min

 

[shawShanks]

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

You look like Stone Cold Steve Austin there

 

[shawShanks]

Almost pulled the pin and didn't workout. Dragged my ass down to gym and had a solid leg day out of spite.

+1 rep to squat top set (130kg)

Legs (B)
Tuesday, Nov 11, 2025 at 6:49pm

Treadmill
"Warmup"

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: 130 kg x 4 (+1)
Set 7: 100 kg x 8
Set 8: 60 kg x 10

Romanian Deadlift (Barbell)
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: 100 kg x 2 [Warm-up]
Set 5: 120 kg x 8
Set 6: 120 kg x 8
Set 7: 100 kg x 8
Set 8: 50 kg x 10

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

Leg Extension (Machine)
Set 1: 70 kg x 8 [Warm-up]
Set 2: 90 kg x 8
Set 3: 90 kg x 8
Set 4: 57 kg x 7 [Drop]

Treadmill
"Warm down"

Stretching
Set 1: 10min

Good mix of heavy compounds and volume

 

[jonno_f]

My weight is starting to creep up a bit so needs to make some adjustments to something. AVG 98kg up from 96.5kg

I've been a lil bit loose with the macros but not that bad. My E2 levels are also creeping up, at 270 now. No real noticable sides though. Got a lil emotional watching tv one night but that was all.

Getting new bloods and review with clinic next week to see what they say.

Push (B)
Friday, Nov 14, 2025 at 6:23pm

Treadmill

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 5
Set 5: 55 kg x 5
Set 6: 55 kg x 4
Set 7: 50 kg x 5
Set 8: 50 kg x 3 [Failure]

Triceps Pushdown
Set 1: 18 kg x 10 [Warm-up]
Set 2: 33.8 kg x 12
Set 3: 33.8 kg x 12
Set 4: 33.8 kg x 8 [Failure]
Set 5: 24.2 kg x 8 [Drop]

Chest Press (Machine)
Set 1: 23 kg x 10 [Warm-up]
Set 2: 36 kg x 6 [Warm-up]
Set 3: 43 kg x 20
Set 4: 43 kg x 12

Cross Body Tricep Extension High To Low
Set 1: 9 kg x 12
Set 2: 9 kg x 10
Set 3: 9 kg x 8

Single Arm Lateral Raise (Cable)
Set 1: 6.8 kg x 10
Set 2: 6.8 kg x 8
Set 3: 6.8 kg x 8

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