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

 

[shawShanks]

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.

Happens quick when you loosen the macros. You’ll drift up without noticing. Tighten the food for a week and the scales will stabilise.

 

[jonno_f]

Took a few extra rest days last week as fatigue was stacking up.

Changing the routine up a bit too as I've been doing essentially the same PPL routine for 18 months now.

Have started walking the dog in the mornings to get the step count up also. We did a 2km walk before work, which is a start.

Back
Monday, Nov 17, 2025 at 6:37pm

Pull Up (Assisted)
"98kg bodyweight"
Set 1: 54 kg x 10 [Warm-up]
Set 2: 47 kg x 8 [Warm-up]
Set 3: 34 kg x 4 [Warm-up]
Set 4: 27 kg x 10
Set 5: 27 kg x 10
Set 6: 27 kg x 10

Reverse Grip Lat Pulldown (Cable)
Set 1: 32 kg x 12
Set 2: 39 kg x 10
Set 3: 45 kg x 8
Set 4: 32 kg x 12 [Dropset]

Dumbbell Row
Set 1: 35 kg x 10
Set 2: 35 kg x 10
Set 3: 35 kg x 10

Seated Cable Row - V Grip (Cable)
Set 1: 59 kg x 10
Set 2: 59 kg x 10
Set 3: 59 kg x 10
Set 4: 39 kg x 8 [Dropset]

 

[jonno_f]

Chest and Shoulders
Tuesday, Nov 18, 2025 at 6:18pm

Overhead Press (Barbell)
Set 1: 20 kg x 10 [Warm-up]
Set 2: 35 kg x 8 [Warm-up]
Set 3: 45 kg x 4 [Warm-up]
Set 4: 55 kg x 6
Set 5: 55 kg x 5
Set 6: 52.5 kg x 5
Set 7: 52.5 kg x 3 [Failure]
Set 8: 50 kg x 5

Incline Bench Press (Dumbbell)
Set 1: 15 kg x 8 [Warm-up]
Set 2: 20 kg x 6 [Warm-up]
Set 3: 25 kg x 12
Set 4: 25 kg x 11
Set 5: 25 kg x 10

Chest Fly (Dumbbell)
Set 1: 5 kg x 10
Set 2: 5 kg x 10
Set 3: 5 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
Set 5: 5 kg x 15 [Drop]

Rear Delt Reverse Fly (Machine)
Set 1: 52 kg x 15
Set 2: 52 kg x 15
Set 3: 52 kg x 15

Upright Row (Barbell)
"EZ bar, slow and controlled."
Set 1: 15 kg x 15
Set 2: 15 kg x 15

 

[jonno_f]

This month marks 2 years since joining a gym after my shoulder surgery to reattach my pec major. Also 2 years sober.

Progress has been good, considering where I started, at zero with arm in a sling. l wasn't able to safely do push days for probably the first 9-12 months, so focused more on legs and pull while rehabbing my shoulder. I am still very cautious with all my push exercises.

Weight: 112kg -> 96kg
Bodyfat: 38%? -> 28% (estimated start %)

My true starting weight was probably closer to 115kg as I didn't start weighing myself or tracking initially.

Have found consistency with turning up and working out. Diet has improved drastically, but still needs more discipline.

General health markers are all heading in the right direction. Especially the fatty liver after quitting booze.

Keen to close close out this chapter and now focus on the next on TRT.

My current focus is getting body fat and cholesterol into healthy ranges for a greenlight to start a full cycle in 6 months time hopefully.

Keep at it

 

[jonno_f]

Enjoying pushing the limits on BB squat at the moment.

Legs

Legs (STR)
Thursday, Nov 20, 2025 at 6:27pm

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 4 [Warm-up]
Set 5: 130 kg x 4
Set 6: 125 kg x 4
Set 7: 120 kg x 4
Set 8: 50 kg x 10

Leg Press (Machine)
Set 1: 235 kg x 10 [Warm-up]
Set 2: 275 kg x 8
Set 3: 315 kg x 6
Set 4: 275 kg x 8

Calf Press (Machine)
Set 1: 235 kg x 10 [Warm-up]
Set 2: 275 kg x 10
Set 3: 315 kg x 8
Set 4: 275 kg x 8

Lying Leg Curl (Machine)
Set 1: 36 kg x 8 [Warm-up]
Set 2: 59 kg x 10
Set 3: 59 kg x 10
Set 4: 36 kg x 7 [Drop]

Treadmill

Stretching
Set 1: 10min 0s

 

[ironguru]

This month marks 2 years since joining a gym after my shoulder surgery to reattach my pec major. Also 2 years sober.

Progress has been good, considering where I started, at zero with arm in a sling. l wasn't able to safely do push days for probably the first 9-12 months, so focused more on legs and pull while rehabbing my shoulder. I am still very cautious with all my push exercises.

Weight: 112kg -> 96kg
Bodyfat: 38%? -> 28% (estimated start %)

My true starting weight was probably closer to 115kg as I didn't start weighing myself or tracking initially.

Have found consistency with turning up and working out. Diet has improved drastically, but still needs more discipline.

General health markers are all heading in the right direction. Especially the fatty liver after quitting booze.

Keen to close close out this chapter and now focus on the next on TRT.

My current focus is getting body fat and cholesterol into healthy ranges for a greenlight to start a full cycle in 6 months time hopefully.

Keep at it

That's a massive achievement. Two years off the booze and back to the gym, goodonya brother

You’ve done everything right now you just need keep chipping that bodyfat down, keep the cholesterol clean and you’ll walk into TRT and a proper cycle with a body that’s ready to use it. Nothing but respect

 

[jonno_f]

That's a massive achievement. Two years off the booze and back to the gym, goodonya brother

You’ve done everything right now you just need keep chipping that bodyfat down, keep the cholesterol clean and you’ll walk into TRT and a proper cycle with a body that’s ready to use it. Nothing but respect

Cheers brother

 

[jonno_f]

Shoulder bursitis feeling a bit aggravated so gonna tone it back a bit for a while.

Arms and Abs, without the abs.
Friday, Nov 21, 2025 at 6:25pm

Triceps Rope Pushdown
Set 1: 13.5 kg x 10 [Warm-up]
Set 2: 24.8 kg x 12
Set 3: 24.8 kg x 12
Set 4: 24.8 kg x 12
Set 5: 13.5 kg x 12 [Drop]

Bicep Curl (Cable)
Set 1: 11.3 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: 11.3 kg x 12

Bench Press - Close Grip (Barbell)
Set 1: 45 kg x 10
Set 2: 45 kg x 10
Set 3: 40 kg x 10

Hammer Curl (Dumbbell)
Set 1: 15 kg x 8
Set 2: 15 kg x 8
Set 3: 12.5 kg x 10
Set 4: 12.5 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 [Failure]

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

Triceps Extension (Cable)
Set 1: 11.3 kg x 15
Set 2: 13.5 kg x 15
Set 3: 13.5 kg x 7 [Failure]

Reverse Grip Lat Pulldown (Cable)
Set 1: 32 kg x 12
Set 2: 39 kg x 10
Set 3: 45 kg x 8
Set 4: 39 kg x 10

Shrug (Barbell)
Set 1: 50 kg x 20
Set 2: 50 kg x 20

 

[slider45]

That's a massive achievement. Two years off the booze and back to the gym, goodonya brother

You’ve done everything right now you just need keep chipping that bodyfat down, keep the cholesterol clean and you’ll walk into TRT and a proper cycle with a body that’s ready to use it. Nothing but respect

I second that brother

 

[darkHORSE]

Nice work @jonno_f

 

[jonno_f]

Solid back workout tonight. Very happy with PR on BB row at 100kg. Was a bit of body English on it, but **** it. Big row so don't care.

Back
Monday, Nov 24, 2025 at 6:34pm

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 [Failure]
Set 7: 100 kg x 6

Lat Pulldown (Cable)
"Neutral grip"
Set 1: 32 kg x 8 [Warm-up]
Set 2: 45 kg x 6 [Warm-up]
Set 3: 59 kg x 10
Set 4: 59 kg x 10
Set 5: 66 kg x 8
Set 6: 73 kg x 6
Set 7: 79 kg x 5

Seated Cable Row - V Grip (Cable)
Set 1: 59 kg x 10
Set 2: 59 kg x 10
Set 3: 59 kg x 10
Set 4: 39 kg x 7 [Drop]

Face Pull
Set 1: 20.3 kg x 15
Set 2: 22.5 kg x 15
Set 3: 22.5 kg x 15
Set 4: 22.5 kg x 15
Set 5: 22.5 kg x 15

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

 

[jonno_f]

Chest and Shoulders
Tuesday, Nov 25, 2025 at 6:29pm

Shoulder Press (Dumbbell)
Set 1: 15 kg x 12 [Warm-up]
Set 2: 22.5 kg x 8 [Warm-up]
Set 3: 27.5 kg x 6 [Warm-up]
Set 4: 30 kg x 10
Set 5: 30 kg x 10
Set 6: 30 kg x 6 [Failure]

Incline Bench Press (Dumbbell)
Set 1: 15 kg x 8 [Warm-up]
Set 2: 20 kg x 6 [Warm-up]
Set 3: 25 kg x 10
Set 4: 25 kg x 10
Set 5: 25 kg x 10

Lateral Raise (Dumbbell)
Set 1: 7.5 kg x 8 [Warm-up]
Set 2: 10 kg x 10
Set 3: 10 kg x 10
Set 4: 10 kg x 10
Set 5: 5 kg x 12 [Drop]

Chest Fly (Dumbbell)
Set 1: 5 kg x 10
Set 2: 5 kg x 10

Rear Delt Reverse Fly (Machine)
Set 1: 52 kg x 15
Set 2: 59 kg x 12
Set 3: 66 kg x 10

Single Arm Lateral Raise (Cable)
Set 1: 4.5 kg x 10
Set 2: 6.8 kg x 10
Set 3: 4.5 kg x 10

 

[hubbles]

Also 2 years sober.

Legend