Approved Log My Training Log - Jonno's TRT Journey

[shawShanks]

Is this arm workout ok to build size ? I tend to keep it quiet volume based and do super sets and shorter rests. Should I switch to some lower rep heavier sets sometimes ? I do have issues with elbow tendonitis when I push too hard, but keen to focus on getting some size in my arms as they are lagging.


Arms and Abs
Thursday, Dec 18, 2025 at 6:50pm

Triceps Rope Pushdown
"Short rest 30s"
Set 1: 13.5 kg x 12 [Warm-up]
Set 2: 20.3 kg x 15
Set 3: 18 kg x 12
Set 4: 15.8 kg x 12
Set 5: 13.5 kg x 10

Bicep Curl (Cable)
Set 1: 11.3 kg x 8 [Warm-up]
Set 2: 20.5 kg x 15
Set 3: 18 kg x 12
Set 4: 15.8 kg x 12
Set 5: 13.5 kg x 10

Skullcrusher (Barbell)
Set 1: 17.5 kg x 15
Set 2: 17.5 kg x 15
Set 3: 17.5 kg x 15
Set 4: 17.5 kg x 15

Bicep Curl (Dumbbell)
Set 1: 12.5 kg x 12
Set 2: 12.5 kg x 12
Set 3: 12.5 kg x 10
Set 4: 12.5 kg x 10

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

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

Seated Wrist Extension (Barbell)
Set 1: 20 kg x 15
Set 2: 20 kg x 12

Yeah, this setup will grow arms. Volume, reps and short rests are exactly what works, especially if your elbows get cranky. You don’t need heavy low rep stuff for size and pushing that usually makes tendonitis worse. Keep most work in the 10 to15 rep range, train close to failure and progress reps or control over time. If anything flares up especially skullcrushers, swap to cables. Consistent weekly volume + pain free training beats going heavy every time.

 

[jonno_f]

Yeah, this setup will grow arms. Volume, reps and short rests are exactly what works, especially if your elbows get cranky. You don’t need heavy low rep stuff for size and pushing that usually makes tendonitis worse. Keep most work in the 10 to15 rep range, train close to failure and progress reps or control over time. If anything flares up especially skullcrushers, swap to cables. Consistent weekly volume + pain free training beats going heavy every time.

Cheers. I'll stay the course then and keep at it.

 

[jonno_f]

Actually did some abs this time.

Hypertrophy - Shoulders/Abs
Wednesday, Dec 24, 2025 at 6:00pm

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

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

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

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 15
Set 4: 4.5 kg x 15

Face Pull
Set 1: 20.3 kg x 20
Set 2: 20.3 kg x 20
Set 3: 20.3 kg x 20 [Failure]
Set 4: 20.3 kg x 20 [Failure]

Crunch (Machine)
Set 1: 50 kg x 20
Set 2: 43 kg x 18 [Failure]

Plank ( Superset with Crunches)
Set 1: 1min 0s
Set 2: 1min 0s

 

[yeahbaby]

You’re definitely hitting shoulders from all angles Pressing first is the right call and the laterals/rear delt work will grow delts. Only tweak I suggest is trimming a bit of overlap. You’ve got DB laterals, cable laterals and face pulls, which is a lot in one hit. You could drop one lateral movement and push the others harder. Abs are fine, just make sure you progress them over time (more load or longer planks)

 

[keith432]

Yeah, this setup will grow arms. Volume, reps and short rests are exactly what works, especially if your elbows get cranky. You don’t need heavy low rep stuff for size and pushing that usually makes tendonitis worse. Keep most work in the 10 to15 rep range, train close to failure and progress reps or control over time. If anything flares up especially skullcrushers, swap to cables. Consistent weekly volume + pain free training beats going heavy every time.

Arm size can stall if all the work hits the same joint angle. Rotating grips and arm paths (EZ, cables, incline curls) can help growth and keep elbows happier.

 

[jonno_f]

You’re definitely hitting shoulders from all angles Pressing first is the right call and the laterals/rear delt work will grow delts. Only tweak I suggest is trimming a bit of overlap. You’ve got DB laterals, cable laterals and face pulls, which is a lot in one hit. You could drop one lateral movement and push the others harder. Abs are fine, just make sure you progress them over time (more load or longer planks)

Cheers. I'll see how the shoulders go with the load. I'm a sucker for blasting the shit out of my shoulders though so probably over do it a little ,

 

[jonno_f]

Arm size can stall if all the work hits the same joint angle. Rotating grips and arm paths (EZ, cables, incline curls) can help growth and keep elbows happier.

Cool cool, will make sure I vary it up a little with the grips and machines. My biceps are seriously lagging.

 

[jonno_f]

I feel like my shoulders and traps have been growing quite well. I just need to get some size on my biceps and triceps and I'll have me some good arms I recon.

 

[jonno_f]

Gym was empty, which is a bit of a buzz kill, but got it done.

Hypertrophy - Back/Triceps
Friday, Dec 26, 2025 at 4:53pm

Spinning
Set 1: 10min 0s

Pull Up (Assisted)
"98kg BW"
Set 1: 54 kg x 10 [Warm-up]
Set 2: 40 kg x 8 [Warm-up]
Set 3: 34 kg x 4 [Warm-up]
Set 4: 27 kg x 15
Set 5: 27 kg x 12 [Failure]
Set 6: 27 kg x 12 [Failure]

Bent Over Row (Barbell)
Set 1: 30 kg x 12 [Warm-up]
Set 2: 50 kg x 8 [Warm-up]
Set 3: 70 kg x 15
Set 4: 70 kg x 15
Set 5: 70 kg x 12 [Failure]
Set 6: 70 kg x 12 [Failure]

Iso-Lateral Row (Machine)
Set 1: 41 kg x 15
Set 2: 41 kg x 15
Set 3: 41 kg x 15

Bench Press - Close Grip (Barbell)
Set 1: 20 kg x 10 [Warm-up]
Set 2: 30 kg x 8 [Warm-up]
Set 3: 40 kg x 15
Set 4: 40 kg x 12 [Failure]
Set 5: 40 kg x 15

Triceps Extension (Barbell)
Set 1: 8.7 kg x 10 [Warm-up]
Set 2: 12.5 kg x 15
Set 3: 15 kg x 20
Set 4: 17.5 kg x 15
Set 5: 20 kg x 15

Single Arm Tricep Extension (Dumbbell)
Set 1: 5 kg x 15
Set 2: 5 kg x 15
Set 3: 5 kg x 15
Set 4: 5 kg x 20

 

[Fletch Elliot]

I feel like my shoulders and traps have been growing quite well. I just need to get some size on my biceps and triceps and I'll have me some good arms I recon.

View attachment 6870

Shoulders looking good bro!

 

[keith432]

Gym was empty, which is a bit of a buzz kill, but got it done.

Hypertrophy - Back/Triceps
Friday, Dec 26, 2025 at 4:53pm

Spinning
Set 1: 10min 0s

Pull Up (Assisted)
"98kg BW"
Set 1: 54 kg x 10 [Warm-up]
Set 2: 40 kg x 8 [Warm-up]
Set 3: 34 kg x 4 [Warm-up]
Set 4: 27 kg x 15
Set 5: 27 kg x 12 [Failure]
Set 6: 27 kg x 12 [Failure]

Bent Over Row (Barbell)
Set 1: 30 kg x 12 [Warm-up]
Set 2: 50 kg x 8 [Warm-up]
Set 3: 70 kg x 15
Set 4: 70 kg x 15
Set 5: 70 kg x 12 [Failure]
Set 6: 70 kg x 12 [Failure]

Iso-Lateral Row (Machine)
Set 1: 41 kg x 15
Set 2: 41 kg x 15
Set 3: 41 kg x 15

Bench Press - Close Grip (Barbell)
Set 1: 20 kg x 10 [Warm-up]
Set 2: 30 kg x 8 [Warm-up]
Set 3: 40 kg x 15
Set 4: 40 kg x 12 [Failure]
Set 5: 40 kg x 15

Triceps Extension (Barbell)
Set 1: 8.7 kg x 10 [Warm-up]
Set 2: 12.5 kg x 15
Set 3: 15 kg x 20
Set 4: 17.5 kg x 15
Set 5: 20 kg x 15

Single Arm Tricep Extension (Dumbbell)
Set 1: 5 kg x 15
Set 2: 5 kg x 15
Set 3: 5 kg x 15
Set 4: 5 kg x 20

Only thing I’d watch is not running every movement to failure every week. I'd leave 1 rep in the tank on some sets so you can keep progressing and recover. Otherwise you’re on the right track

 

[jonno_f]

Shoulders looking good bro!

Cheers mate!

 

[jonno_f]

Only thing I’d watch is not running every movement to failure every week. I'd leave 1 rep in the tank on some sets so you can keep progressing and recover. Otherwise you’re on the right track

Cheers mate. Will def take that advice on board. Appreciated.

 

[jonno_f]

Was meant to be legs, but wife said my shoulders looked nice this morning. So, basting shoulders to chase that pump it is.

Mad pump too. I like this routine. It's def staying in rotation

Shoulders/Abs - Hypertrophy
Tuesday, Dec 30, 2025 at 9:28am

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

Seated Lateral Raise (Dumbbell)
Set 1: 5 kg x 10 [Warm-up]
Set 2: 12.5 kg x 10
Set 3: 12.5 kg x 10
Set 4: 12.5 kg x 15 [Failure]

Rear Delt Reverse Fly (Dumbbell)
Set 1: 10 kg x 12
Set 2: 12.5 kg x 12 [Failure]
Set 3: 10 kg x 12

Upright Row (Barbell)
Set 1: 15 kg x 15
Set 2: 17.5 kg x 17
Set 3: 17.5 kg x 17

Lateral Raise (Dumbbell)
Set 1: 10 kg x 15
Set 2: 7.5 kg x 10 [Drop]
Set 3: 5 kg x 15 [Drop]
Set 4: 2.5 kg x 15 [Drop]
Set 5: 0 kg x 15 [Drop]

Crunch (Machine)
Set 1: 43 kg x 25
Set 2: 43 kg x 20

Plank
Set 1: 1min 0s

 

[jonno_f]

Kicking off 2026 with Legs. The grind continues.

Legs - Strength
Thursday, Jan 01, 2026 at 11:19am

Spinning
Set 1: 10min 0s

Squat (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 8
Set 5: 110 kg x 6
Set 6: 120 kg x 4
Set 7: 130 kg x 2

Romanian Deadlift (Dumbbell)
Set 1: 20 kg x 8 [Warm-up]
Set 2: 30 kg x 4 [Warm-up]
Set 3: 40 kg x 8
Set 4: 40 kg x 8
Set 5: 40 kg x 8

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

Lying Leg Curl (Machine)
Set 1: 59 kg x 10
Set 2: 54 kg x 10
Set 3: 45 kg x 7 [Drop]
Set 4: 36 kg x 7 [Drop]

Seated Calf Raise
Set 1: 51.3 kg x 10 [Warm-up]
Set 2: 91.3 kg x 8
Set 3: 101.3 kg x 8
Set 4: 101.3 kg x 8
Set 5: 51.3 kg x 15

 

[yeahbaby]

I feel like my shoulders and traps have been growing quite well. I just need to get some size on my biceps and triceps and I'll have me some good arms I recon.

View attachment 6870

Shoulders are looking thick

 

[jonno_f]

Yesterdays food, 2100cal (deficit)

185g Protein
90g Fat (avo pushed this up)
Rest Carbs

 

[jonno_f]

Back/Triceps
Friday, Jan 02, 2026 at 9:16am

Spinning
Set 1: 5min 0s

Bent Over Row (Barbell)
Set 1: 30 kg x 12 [Warm-up]
Set 2: 50 kg x 8 [Warm-up]
Set 3: 60 kg x 6 [Warm-up]
Set 4: 80 kg x 10
Set 5: 90 kg x 8 [Failure]
Set 6: 100 kg x 6 [Failure]
Set 7: 60 kg x 12

Lat Pulldown (Cable)
"Wide grip."
Set 1: 39 kg x 10 [Warm-up]
Set 2: 52 kg x 6 [Warm-up]
Set 3: 73 kg x 10
Set 4: 66 kg x 10 [Failure]
Set 5: 59 kg x 10
Set 6: 39 kg x 10 [Drop]

Face Pull
"Pulley set high and lower each set."
Set 1: 20.3 kg x 20
Set 2: 20.3 kg x 20
Set 3: 20.3 kg x 15 [Failure]
Set 4: 20.3 kg x 20

Bench Press - Close Grip (Barbell)
Set 1: 20 kg x 10 [Warm-up]
Set 2: 30 kg x 8 [Warm-up]
Set 3: 40 kg x 15
Set 4: 40 kg x 15
Set 5: 40 kg x 12

Triceps Extension (Barbell)
"I'm I love with these with the ez bar."
Set 1: 10 kg x 10 [Warm-up]
Set 2: 20 kg x 15
Set 3: 20 kg x 15
Set 4: 20 kg x 15
Set 5: 20 kg x 12 [Failure]

Single Arm Tricep Extension (Dumbbell)
"Don't like these. They feel janky as ****."
Set 1: 5 kg x 15
Set 2: 7.5 kg x 12

Triceps Rope Pushdown
"Single AMRAP set"
Set 1: 18 kg x 21

 

[jonno_f]

Elbow tendonitis acting up a bit, so modified bicep routine to reduce the amount of pronated curling, which aggravates it.

Chest/Biceps
Sunday, Jan 04, 2026 at 10:24am

Spinning
Set 1: 10min 0s

Incline Bench Press (Dumbbell)
Set 1: 7.5 kg x 12 [Warm-up]
Set 2: 12.5 kg x 10 [Warm-up]
Set 3: 20 kg x 6 [Warm-up]
Set 4: 22.5 kg x 15
Set 5: 22.5 kg x 15
Set 6: 22.5 kg x 12
Set 7: 22.5 kg x 12

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

Bicep Curl (Cable)
"Rope"
Set 1: 13.5 kg x 10 [Warm-up]
Set 2: 18 kg x 8 [Warm-up]
Set 3: 22.5 kg x 15
Set 4: 22.5 kg x 15
Set 5: 20.3 kg x 15

Cross Body Hammer Curl
"Slow and controlled through entire rep"
Set 1: 12.5 kg x 10
Set 2: 12.5 kg x 10
Set 3: 12.5 kg x 10

Seated Incline Curl (Dumbbell)
"Slow tempo, hammer up, pronated eccentric.
Set 1: 10 kg x 10
Set 2: 10 kg x 10
Set 3: 10 kg x 10

Reverse Curl (Barbell)
Set 1: 12.5 kg x 15
Set 2: 12.5 kg x 15
Set 3: 12.5 kg x 15

Seated Wrist Extension (Barbell)
Set 1: 17.5 kg x 15
Set 2: 17.5 kg x 15
Set 3: 17.5 kg x 15

 

[jonno_f]

After some advice for my first cycle, which I am not looking to do until I drop more body fat, I'm just planning ahead.

My TRT check-in periods are 6 months, and from what I've read, a 3 month cycle length would give me enough time to return to baseline TRT levels when using Enanthate.

I'm currently on 135mg/week of Cypionate, injecting 3 times a week.

Can I use Enanthate on top of that without problem if I inject it on alternate days?

To test the waters on my first cycle, I'm thinking to start on 200mg/week for 4 weeks then check bloods and bump it up to 250mg depending on blood work and will continue to check bloods ever 4 weeks at that dosage for a total of 12 weeks before dropping back to my TRT dosage.

If my E2 gets too high and symptoms appear, is it enough to just drop back to a lower dose in response or do I still need to have an AI on hand anyway, and if so, which one, Arimadex or Aromasin?

Thanks in advance to anyone who responds to this.