Approved Log My Training Log - Jonno's TRT Journey

[keith432]

Keep it simple. Don’t stack cyp & enanthate together, there’s no upside to it at all. Pick one ester and run it clean. Since you’re already on TRT, the simplest option is just increase your test dose for the cycle period then drop back to baseline after. Enanthate and cyp behave almost identically anyway. 12 week cycle is fine but ramping from 200 to 250 based on bloods isn’t really necessary for a first go. Bloods midcycle are useful but numbers lag behind dose changes so symptoms and consistency matter more. For E2 the first response is always dose control, not instantly reaching for an AI. That said you should still have an AI on hand just in case. Most start with Arimidex cause it’s easier to titrate. Aromasin is stronger and harder to dial in. Only use it if symptoms actually show not just because E2 is elevated on paper.

Get leaner first like you said and then run one compound, keep injections consistent and don’t overcomplicate cycle one

 

[jonno_f]

Keep it simple. Don’t stack cyp & enanthate together, there’s no upside to it at all. Pick one ester and run it clean. Since you’re already on TRT, the simplest option is just increase your test dose for the cycle period then drop back to baseline after. Enanthate and cyp behave almost identically anyway. 12 week cycle is fine but ramping from 200 to 250 based on bloods isn’t really necessary for a first go. Bloods midcycle are useful but numbers lag behind dose changes so symptoms and consistency matter more. For E2 the first response is always dose control, not instantly reaching for an AI. That said you should still have an AI on hand just in case. Most start with Arimidex cause it’s easier to titrate. Aromasin is stronger and harder to dial in. Only use it if symptoms actually show not just because E2 is elevated on paper.

Get leaner first like you said and then run one compound, keep injections consistent and don’t overcomplicate cycle one

Legend, thanks for the advice.

Regarding not ramping up, would be be fair call to just start on 250mg from the get go, and stay at that for 12 weeks and worry about dosing down if significant E2 sides present themselves and leave it at that. Just get bloods done around week 6 and carry on hitting the gym per usual.

I've set a goal of getting below 20% BF before considering my first cycle, so still some work to be done.

 

[keith432]

Yep that’s exactly how I’d run it. Start at 250mg straight for 12 weeks.

Getting below 20% BF first is smart, you’ll get much cleaner results.

 

[jonno_f]

Shoulders/Abs (B)
Tuesday, Jan 06, 2026 at 6:16pm

Shoulder Press (Dumbbell)
Set 1: 15 kg x 12 [Warm-up]
Set 2: 20 kg x 8 [Warm-up]
Set 3: 25 kg x 4 [Warm-up]
Set 4: 30 kg x 10
Set 5: 30 kg x 10
Set 6: 30 kg x 6 [Failure]

Single Arm Lateral Raise (Cable)
Set 1: 2.3 kg x 8 [Warm-up]
Set 2: 4.5 kg x 15
Set 3: 4.5 kg x 15
Set 4: 4.5 kg x 15
Set 5: 4.5 kg x 15

Rear Delt Reverse Fly (Machine)
Set 1: 66 kg x 12
Set 2: 66 kg x 12
Set 3: 66 kg x 12
Set 4: 66 kg x 10 [Failure]

Shrug (Dumbbell)
Set 1: 30 kg x 15
Set 2: 30 kg x 15
Set 3: 30 kg x 15

Seated Lateral Raise (Dumbbell)
"Heavy partials"
Set 1: 22.5 kg x 15
Set 2: 22.5 kg x 15

Crunch (Machine)
Set 1: 43 kg x 20
Set 2: 50 kg x 20
Set 3: 50 kg x 10 [Failure]

 

[jonno_f]

Legs = wrecked

Legs (A)
Wednesday, Jan 07, 2026 at 6:22pm

Cycling 5m

Leg Press (Machine)
"Clean, deep reps baby"
Set 1: 155 kg x 10 [Warm-up]
Set 2: 195 kg x 8 [Warm-up]
Set 3: 235 kg x 6 [Warm-up]
Set 4: 275 kg x 12
Set 5: 315 kg x 10
Set 6: 355 kg x 7
Set 7: 275 kg x 12

Calf Press (Machine) super set with LP
Set 1: 155 kg x 10 [Warm-up]
Set 2: 195 kg x 8 [Warm-up]
Set 3: 235 kg x 6 [Warm-up]
Set 4: 275 kg x 12
Set 5: 315 kg x 8
Set 6: 355 kg x 5
Set 7: 275 kg x 10

Bulgarian Split Squat
"These are just too brutal after leg press."
Set 1: 0 kg x 5 [Warm-up]
Set 2: 25 kg x 10

Lying Leg Curl (Machine)
Set 1: 45 kg x 8 [Warm-up]
Set 2: 59 kg x 12
Set 3: 59 kg x 10 [Failure]
Set 4: 54 kg x 12

Leg Extension (Machine)
Set 1: 77 kg x 10
Set 2: 77 kg x 10
Set 3: 77 kg x 10 [Failure]

Cycling 5m

 

[shawShanks]

Yep that’s exactly how I’d run it. Start at 250mg straight for 12 weeks.

Getting below 20% BF first is smart, you’ll get much cleaner results.

Agree

 

[shawShanks]

Bulgarians after all that is just cruel … explains why legs are wrecked

 

[jonno_f]

Bulgarians after all that is just cruel … explains why legs are wrecked

Yeah I only managed one working set and noped the **** out.

 

[Fletch Elliot]

Legs = wrecked

Legs (A)
Wednesday, Jan 07, 2026 at 6:22pm

Cycling 5m

Leg Press (Machine)
"Clean, deep reps baby"
Set 1: 155 kg x 10 [Warm-up]
Set 2: 195 kg x 8 [Warm-up]
Set 3: 235 kg x 6 [Warm-up]
Set 4: 275 kg x 12
Set 5: 315 kg x 10
Set 6: 355 kg x 7
Set 7: 275 kg x 12

Calf Press (Machine) super set with LP
Set 1: 155 kg x 10 [Warm-up]
Set 2: 195 kg x 8 [Warm-up]
Set 3: 235 kg x 6 [Warm-up]
Set 4: 275 kg x 12
Set 5: 315 kg x 8
Set 6: 355 kg x 5
Set 7: 275 kg x 10

Bulgarian Split Squat
"These are just too brutal after leg press."
Set 1: 0 kg x 5 [Warm-up]
Set 2: 25 kg x 10

Lying Leg Curl (Machine)
Set 1: 45 kg x 8 [Warm-up]
Set 2: 59 kg x 12
Set 3: 59 kg x 10 [Failure]
Set 4: 54 kg x 12

Leg Extension (Machine)
Set 1: 77 kg x 10
Set 2: 77 kg x 10
Set 3: 77 kg x 10 [Failure]

Cycling 5m

Got some strong legs there @jonno_f

 

[jonno_f]

Got some strong legs there @jonno_f

Cheers matey. I'm very happy with leg progress. I almost hit my goal last year of 140kg BB squat. This year for certain.

 

[jonno_f]

Back/Triceps
Thursday, Jan 08, 2026 at 6:28pm

Spinning
Set 1: 5min 0s

Bent Over Row (Barbell)
Set 1: 20 kg x 12 [Warm-up]
Set 2: 40 kg x 8 [Warm-up]
Set 3: 60 kg x 6 [Warm-up]
Set 4: 80 kg x 12
Set 5: 80 kg x 10
Set 6: 80 kg x 8
Set 7: 60 kg x 12

Lat Pulldown (Cable)
Set 1: 39 kg x 10 [Warm-up]
Set 2: 59 kg x 12
Set 3: 59 kg x 10
Set 4: 59 kg x 10
Set 5: 39 kg x 10 [Drop]

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 10 [Drop]

Bench Press - Close Grip (Barbell)
Set 1: 20 kg x 10 [Warm-up]
Set 2: 40 kg x 12
Set 3: 50 kg x 10
Set 4: 50 kg x 10
Set 5: 50 kg x 10

Triceps Extension (Barbell)
Set 1: 10 kg x 10 [Warm-up]
Set 2: 20 kg x 15
Set 3: 23.7 kg x 12
Set 4: 23.7 kg x 10
Set 5: 23.7 kg x 10

Triceps Rope Pushdown
Set 1: 20.3 kg x 12
Set 2: 20.3 kg x 12
Set 3: 20.3 kg x 12
Set 4: 18 kg x 10 [Drop]
Set 5: 15.8 kg x 8 [Drop]
Set 6: 13.5 kg x 6 [Drop]

HIIT
Set 1: 10min 0s

 

[slider45]

140kg BB squat.

That's an impressive weight

 

[jonno_f]

That's an impressive weight

I'm pumped to hit it this year, as it will be my first significant lifting goal achieved. Max I got to last year was 135kg for 2 reps, so I'm not that far off.

 

[jonno_f]

Chest/Biceps
Friday, Jan 09, 2026 at 5:54pm

Spinning
Set 1: 5min 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: 17.5 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: 15 kg x 8 [Warm-up]
Set 2: 20 kg x 15
Set 3: 20 kg x 12
Set 4: 20 kg x 12

Bicep Curl (Cable)
Set 1: 11.3 kg x 10 [Warm-up]
Set 2: 15.8 kg x 8 [Warm-up]
Set 3: 22.5 kg x 12
Set 4: 22.5 kg x 12
Set 5: 22.5 kg x 12
Set 6: 15.8 kg x 7 [Drop]

Cross Body Hammer Curl
Set 1: 12.5 kg x 12
Set 2: 12.5 kg x 12
Set 3: 12.5 kg x 12

Seated Incline Curl (Dumbbell)
Set 1: 7.5 kg x 15
Set 2: 7.5 kg x 15
Set 3: 7.5 kg x 15

Reverse Curl (Barbell)
Set 1: 12.5 kg x 15
Set 2: 12.5 kg x 15
Set 3: 15 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 10 [Failure]