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