Approved Log My Training Log - Jonno's TRT Journey

[jonno_f]

Arms and Abs
Friday, Nov 28, 2025 at 6:38pm

Triceps Rope Pushdown
Set 1: 13.5 kg x 8 [Warm-up]
Set 2: 24.8 kg x 10
Set 3: 24.8 kg x 10
Set 4: 24.8 kg x 10
Set 5: 13.5 kg x 10 [Drop]

Bicep Curl (Cable)
Set 1: 11.3 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: 11.3 kg x 10 [Drop]

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

Bicep Curl (Dumbbell)
Set 1: 15 kg x 10
Set 2: 15 kg x 10
Set 3: 15 kg x 10
Set 4: 15 kg x 10

Lateral Raise (Dumbbell)
Set 1: 5 kg x 8 [Warm-up]
Set 2: 10 kg x 15
Set 3: 10 kg x 15
Set 4: 10 kg x 15

Seated Lateral Raise (Dumbbell)
"Heavy partials from under the legs."
Set 1: 20 kg x 15
Set 2: 20 kg x 15

Triceps Extension (Cable)
Set 1: 13.5 kg x 12
Set 2: 13.5 kg x 12
Set 3: 13.5 kg x 12

Reverse Grip Lat Pulldown (Cable)
Set 1: 45 kg x 12
Set 2: 45 kg x 12
Set 3: 45 kg x 12

Seated Wrist Extension (Barbell)
"Stretch out those tendons"
Set 1: 17.5 kg x 15
Set 2: 17.5 kg x 15