Foods going fairly good. Hitting my 200g protein goals daily. Bit too high in fats, but working on it. I've stopped trying to eat at a deficit for the time being as I am not recovering, and don't want to dial back the workouts at the moment as I'm enjoying the intensity too much. Really enjoying fueling the machine and hitting it hard.
Approved Log My Training Log - Jonno's TRT Journey
- Thread starter jonno_f
- Start date
shawShanks
Registered
Smart call, recovery is very importatn. Try to dial fats back gradually, keep protein where it is and enjoy the phase of fueling 
Last nights workout.
Felt a slight tearing sensation in my shoulder on my incline chest press last night. No pain or any other sensation, but it was my re-attached pec side, so naturally the mind spirals into anxiety.
I think it might have been some scar tissue or adhesions breaking up even 3 years post op, as I never push my chest too hard. I always do higher reps sets at a very moderate weight and last night was no exception. I had no issues doing flat bench afterward so 99% sure it's not my tendon. No bruising today but the tendon is a bit tender, but probably because I've been poking and prodding it all night.
Going to get an ultrasound anyway just to be sure. This shoulder is a mess since my accident so will be keen to get it checked again.
Was a bit of a buzz kill but got through rest of the workout. Today is 100% rest day.
Chest/Biceps
Wednesday, Jan 14, 2026 at 6:48pm
Spinning
Set 1: 5min 0s
Band stretch warmups (rotator cuff etc)
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 20
Set 5: 22.5 kg x 15
Set 6: 22.5 kg x 15
Set 7: 22.5 kg x 7 (tearing sensation)
Bench Press (Dumbbell)
Set 1: 15 kg x 12 [Warm-up]
Set 2: 20 kg x 12
Set 3: 20 kg x 10
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 10
Set 4: 22.5 kg x 10
Set 5: 22.5 kg x 10
Cross Body Hammer Curl
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)
"Super slow controlled tempo."
Set 1: 7.5 kg x 10
Set 2: 7.5 kg x 10
Set 3: 7.5 kg x 12
Set 4: 7.5 kg x 12
Reverse Curl (Barbell)
Set 1: 15 kg x 15
Set 2: 15 kg x 15
Set 3: 15 kg x 15
Seated Wrist Extension (Barbell)
Set 1: 15 kg x 15
Set 2: 15 kg x 15
Set 3: 15 kg x 15
Felt a slight tearing sensation in my shoulder on my incline chest press last night. No pain or any other sensation, but it was my re-attached pec side, so naturally the mind spirals into anxiety.
I think it might have been some scar tissue or adhesions breaking up even 3 years post op, as I never push my chest too hard. I always do higher reps sets at a very moderate weight and last night was no exception. I had no issues doing flat bench afterward so 99% sure it's not my tendon. No bruising today but the tendon is a bit tender, but probably because I've been poking and prodding it all night.
Going to get an ultrasound anyway just to be sure. This shoulder is a mess since my accident so will be keen to get it checked again.
Was a bit of a buzz kill but got through rest of the workout. Today is 100% rest day.
Chest/Biceps
Wednesday, Jan 14, 2026 at 6:48pm
Spinning
Set 1: 5min 0s
Band stretch warmups (rotator cuff etc)
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 20
Set 5: 22.5 kg x 15
Set 6: 22.5 kg x 15
Set 7: 22.5 kg x 7 (tearing sensation)
Bench Press (Dumbbell)
Set 1: 15 kg x 12 [Warm-up]
Set 2: 20 kg x 12
Set 3: 20 kg x 10
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 10
Set 4: 22.5 kg x 10
Set 5: 22.5 kg x 10
Cross Body Hammer Curl
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)
"Super slow controlled tempo."
Set 1: 7.5 kg x 10
Set 2: 7.5 kg x 10
Set 3: 7.5 kg x 12
Set 4: 7.5 kg x 12
Reverse Curl (Barbell)
Set 1: 15 kg x 15
Set 2: 15 kg x 15
Set 3: 15 kg x 15
Seated Wrist Extension (Barbell)
Set 1: 15 kg x 15
Set 2: 15 kg x 15
Set 3: 15 kg x 15
Just good tunes and a mad arm pump. Needed a break from the current programming and the body dysmorphia was playing nice today. 
Arm Pump Supersets
Saturday, Jan 17, 2026 at 9:00am
Triceps Rope Pushdown
Set 1: 13.5 kg x 12 [Warm-up]
Set 2: 20.3 kg x 12
Set 3: 20.3 kg x 12
Set 4: 20.3 kg x 12
Bicep Curl (Cable)
Set 1: 11.3 kg x 12 [Warm-up]
Set 2: 18 kg x 12
Set 3: 18 kg x 12
Set 4: 18 kg x 12
Face Pull
Set 1: 13.5 kg x 12 [Warm-up]
Set 2: 18 kg x 15
Set 3: 18 kg x 15
Set 4: 18 kg x 15
Upright Row (Cable)
Set 1: 13.5 kg x 12 [Warm-up]
Set 2: 18 kg x 15
Set 3: 15.8 kg x 12
Set 4: 15.8 kg x 12
Skullcrusher (Barbell)
Set 1: 15 kg x 15
Set 2: 15 kg x 20
Set 3: 15 kg x 15
Set 4: 15 kg x 15
EZ Bar Biceps Curl
Set 1: 15 kg x 15
Set 2: 15 kg x 15
Set 3: 15 kg x 15
Set 4: 15 kg x 15
Lateral Raise (Dumbbell)
Set 1: 7.5 kg x 15
Set 2: 7.5 kg x 15
Set 3: 7.5 kg x 15
Set 4: 7.5 kg x 15
Shrug (Dumbbell)
Set 1: 25 kg x 15
Set 2: 25 kg x 15
Set 3: 25 kg x 10
Set 4: 25 kg x 10
Reverse Curl (Barbell)
Set 1: 15 kg x 15
Set 2: 15 kg x 15
Arm Pump Supersets
Saturday, Jan 17, 2026 at 9:00am
Triceps Rope Pushdown
Set 1: 13.5 kg x 12 [Warm-up]
Set 2: 20.3 kg x 12
Set 3: 20.3 kg x 12
Set 4: 20.3 kg x 12
Bicep Curl (Cable)
Set 1: 11.3 kg x 12 [Warm-up]
Set 2: 18 kg x 12
Set 3: 18 kg x 12
Set 4: 18 kg x 12
Face Pull
Set 1: 13.5 kg x 12 [Warm-up]
Set 2: 18 kg x 15
Set 3: 18 kg x 15
Set 4: 18 kg x 15
Upright Row (Cable)
Set 1: 13.5 kg x 12 [Warm-up]
Set 2: 18 kg x 15
Set 3: 15.8 kg x 12
Set 4: 15.8 kg x 12
Skullcrusher (Barbell)
Set 1: 15 kg x 15
Set 2: 15 kg x 20
Set 3: 15 kg x 15
Set 4: 15 kg x 15
EZ Bar Biceps Curl
Set 1: 15 kg x 15
Set 2: 15 kg x 15
Set 3: 15 kg x 15
Set 4: 15 kg x 15
Lateral Raise (Dumbbell)
Set 1: 7.5 kg x 15
Set 2: 7.5 kg x 15
Set 3: 7.5 kg x 15
Set 4: 7.5 kg x 15
Shrug (Dumbbell)
Set 1: 25 kg x 15
Set 2: 25 kg x 15
Set 3: 25 kg x 10
Set 4: 25 kg x 10
Reverse Curl (Barbell)
Set 1: 15 kg x 15
Set 2: 15 kg x 15
Legs (A)
Sunday, Jan 18, 2026 at 11:14am
Cycling warmup
Leg Press (Machine)
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 6
Set 7: 275 kg x 10
Calf Press (Machine)
Set 1: 155 kg x 12 [Warm-up]
Set 2: 195 kg x 10 [Warm-up]
Set 3: 235 kg x 8 [Warm-up]
Set 4: 275 kg x 12
Set 5: 315 kg x 8
Set 6: 355 kg x 6
Set 7: 275 kg x 8
Romanian Deadlift (Dumbbell)
"Lighter weight, deeper stretch."
Set 1: 20 kg x 10 [Warm-up]
Set 2: 30 kg x 12
Set 3: 30 kg x 12
Set 4: 30 kg x 12
Lying Leg Curl (Machine)
Set 1: 36 kg x 8 [Warm-up]
Set 2: 54 kg x 12
Set 3: 54 kg x 12
Set 4: 54 kg x 12
Cycling warm down
Dropped leg extension as it was in use and I was burnt out.
The leg press is a bit of an ego lift, but I get the sled down to the safety stoppers, or close to on each rep.
Sunday, Jan 18, 2026 at 11:14am
Cycling warmup
Leg Press (Machine)
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 6
Set 7: 275 kg x 10
Calf Press (Machine)
Set 1: 155 kg x 12 [Warm-up]
Set 2: 195 kg x 10 [Warm-up]
Set 3: 235 kg x 8 [Warm-up]
Set 4: 275 kg x 12
Set 5: 315 kg x 8
Set 6: 355 kg x 6
Set 7: 275 kg x 8
Romanian Deadlift (Dumbbell)
"Lighter weight, deeper stretch."
Set 1: 20 kg x 10 [Warm-up]
Set 2: 30 kg x 12
Set 3: 30 kg x 12
Set 4: 30 kg x 12
Lying Leg Curl (Machine)
Set 1: 36 kg x 8 [Warm-up]
Set 2: 54 kg x 12
Set 3: 54 kg x 12
Set 4: 54 kg x 12
Cycling warm down
Dropped leg extension as it was in use and I was burnt out.
The leg press is a bit of an ego lift, but I get the sled down to the safety stoppers, or close to on each rep.
Last edited:
shawShanks
Registered
Yeah it's come right, I don't think there's any issue which is great. Just gonna be a lil more careful when I chest press for a while.
Shoulders come right just in time to blast them again.
Shoulders/Abs (A)
Tuesday, Jan 20, 2026 at 6:57pm
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 8
Set 5: 55 kg x 6 [Failure]
Set 6: 45 kg x 5
Set 7: 35 kg x 10
Seated Lateral Raise (Dumbbell)
Set 1: 7.5 kg x 10 [Warm-up]
Set 2: 12.5 kg x 12
Set 3: 12.5 kg x 12
Set 4: 12.5 kg x 10 [Failure]
Rear Delt Reverse Fly (Dumbbell)
Set 1: 7.5 kg x 12
Set 2: 7.5 kg x 12
Set 3: 7.5 kg x 12
Upright Row (Cable)
"Rope"
Set 1: 11.3 kg x 10 [Warm-up]
Set 2: 18 kg x 12
Set 3: 20.3 kg x 12
Set 4: 20.3 kg x 12
Lateral Raise (Dumbbell)
Set 1: 10 kg x 12
Set 2: 7.5 kg x 12 [Drop]
Set 3: 5 kg x 12 [Drop]
Set 4: 2.5 kg x 12 [Drop]
Set 5: 0 kg x 12 [Drop]
Set 6: 10 kg x 12
Mad pump. Have added creatine to my stack and def picked up some water weight. Weighing in at 99kg today.
Tuesday, Jan 20, 2026 at 6:57pm
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 8
Set 5: 55 kg x 6 [Failure]
Set 6: 45 kg x 5
Set 7: 35 kg x 10
Seated Lateral Raise (Dumbbell)
Set 1: 7.5 kg x 10 [Warm-up]
Set 2: 12.5 kg x 12
Set 3: 12.5 kg x 12
Set 4: 12.5 kg x 10 [Failure]
Rear Delt Reverse Fly (Dumbbell)
Set 1: 7.5 kg x 12
Set 2: 7.5 kg x 12
Set 3: 7.5 kg x 12
Upright Row (Cable)
"Rope"
Set 1: 11.3 kg x 10 [Warm-up]
Set 2: 18 kg x 12
Set 3: 20.3 kg x 12
Set 4: 20.3 kg x 12
Lateral Raise (Dumbbell)
Set 1: 10 kg x 12
Set 2: 7.5 kg x 12 [Drop]
Set 3: 5 kg x 12 [Drop]
Set 4: 2.5 kg x 12 [Drop]
Set 5: 0 kg x 12 [Drop]
Set 6: 10 kg x 12
Mad pump. Have added creatine to my stack and def picked up some water weight. Weighing in at 99kg today.
Short light session tonight. So focused on form and mind muscle connection
Back/Triceps
Wednesday, Jan 21, 2026 at 7:25pm
Spinning
Set 1: 5min 0s
Lat Pulldown (Cable)
Set 1: 18 kg x 12 [Warm-up]
Set 2: 32 kg x 10 [Warm-up]
Set 3: 45 kg x 8 [Warm-up]
Set 4: 52 kg x 10
Set 5: 52 kg x 10
Set 6: 52 kg x 10
Seated Cable Row - V Grip (Cable)
Set 1: 32 kg x 8 [Warm-up]
Set 2: 45 kg x 10
Set 3: 45 kg x 10
Set 4: 45 kg x 10
Triceps Rope Pushdown
Set 1: 13.5 kg x 10 [Warm-up]
Set 2: 18 kg x 8 [Warm-up]
Set 3: 22.5 kg x 10
Set 4: 22.5 kg x 10
Set 5: 22.5 kg x 10
Cross Body Tricep Extension High To Low
Set 1: 9 kg x 10
Set 2: 9 kg x 10
Set 3: 9 kg x 10
Back/Triceps
Wednesday, Jan 21, 2026 at 7:25pm
Spinning
Set 1: 5min 0s
Lat Pulldown (Cable)
Set 1: 18 kg x 12 [Warm-up]
Set 2: 32 kg x 10 [Warm-up]
Set 3: 45 kg x 8 [Warm-up]
Set 4: 52 kg x 10
Set 5: 52 kg x 10
Set 6: 52 kg x 10
Seated Cable Row - V Grip (Cable)
Set 1: 32 kg x 8 [Warm-up]
Set 2: 45 kg x 10
Set 3: 45 kg x 10
Set 4: 45 kg x 10
Triceps Rope Pushdown
Set 1: 13.5 kg x 10 [Warm-up]
Set 2: 18 kg x 8 [Warm-up]
Set 3: 22.5 kg x 10
Set 4: 22.5 kg x 10
Set 5: 22.5 kg x 10
Cross Body Tricep Extension High To Low
Set 1: 9 kg x 10
Set 2: 9 kg x 10
Set 3: 9 kg x 10
Best way to train!
Based on how my muscles feel today, like they've had a much harder workout, I think I might be better to drop the weight back a bit and focus more on this.
I feel like I got a better workout with just these two exercises per muscle rather than my usual high volume day.
Last edited:
Chest/Biceps
Thursday, Jan 22, 2026 at 6:37pm
Chest Press (Machine)
Set 1: 18 kg x 12 [Warm-up]
Set 2: 29 kg x 10 [Warm-up]
Set 3: 43 kg x 8 [Warm-up]
Set 4: 50 kg x 12
Set 5: 50 kg x 12
Set 6: 50 kg x 12
Bicep Curl (Cable)
"Pump"
Set 1: 11.3 kg x 10 [Warm-up]
Set 2: 15.8 kg x 8 [Warm-up]
Set 3: 20.3 kg x 10
Set 4: 20.3 kg x 10
Set 5: 20.3 kg x 10
Cross Body Hammer Curl
"Slow and controlled. 3s up 3s down"
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 and controlled. 3s up 3s down"
Set 1: 7.5 kg x 10
Set 2: 7.5 kg x 10
Set 3: 7.5 kg x 10
Single Arm Cable Crossover
"High to low, slow and tight."
Set 1: 2.3 kg x 10 [Warm-up]
Set 2: 4.5 kg x 12
Set 3: 4.5 kg x 12
Single Arm Cable Crossover
"Low to high, slow and tight."
Set 1: 2.3 kg x 10 [Warm-up]
Set 2: 4.5 kg x 12
Set 3: 4.5 kg x 12
Reverse Curl (Barbell)
Set 1: 17.5 kg x 10
Set 2: 17.5 kg x 10
Set 3: 17.5 kg x 10
Seated Wrist Extension (Barbell)
Set 1: 17.5 kg x 15
Set 2: 17.5 kg x 12
Set 3: 17.5 kg x 12
Thursday, Jan 22, 2026 at 6:37pm
Chest Press (Machine)
Set 1: 18 kg x 12 [Warm-up]
Set 2: 29 kg x 10 [Warm-up]
Set 3: 43 kg x 8 [Warm-up]
Set 4: 50 kg x 12
Set 5: 50 kg x 12
Set 6: 50 kg x 12
Bicep Curl (Cable)
"Pump"
Set 1: 11.3 kg x 10 [Warm-up]
Set 2: 15.8 kg x 8 [Warm-up]
Set 3: 20.3 kg x 10
Set 4: 20.3 kg x 10
Set 5: 20.3 kg x 10
Cross Body Hammer Curl
"Slow and controlled. 3s up 3s down"
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 and controlled. 3s up 3s down"
Set 1: 7.5 kg x 10
Set 2: 7.5 kg x 10
Set 3: 7.5 kg x 10
Single Arm Cable Crossover
"High to low, slow and tight."
Set 1: 2.3 kg x 10 [Warm-up]
Set 2: 4.5 kg x 12
Set 3: 4.5 kg x 12
Single Arm Cable Crossover
"Low to high, slow and tight."
Set 1: 2.3 kg x 10 [Warm-up]
Set 2: 4.5 kg x 12
Set 3: 4.5 kg x 12
Reverse Curl (Barbell)
Set 1: 17.5 kg x 10
Set 2: 17.5 kg x 10
Set 3: 17.5 kg x 10
Seated Wrist Extension (Barbell)
Set 1: 17.5 kg x 15
Set 2: 17.5 kg x 12
Set 3: 17.5 kg x 12
Had an ultrasound to check my shoulder / chest just to be sure and the dude said repaired tendon looks ok.
Noted some minor muscle damage in the pec belly or "Increased echogenicity" as he put it. But he seemed to think it was ok and should just take it easy on the chest.
Thing is, I wasn't lifting heavy and I never do after my surgery. I was pushing higher reps though, maybe it came from muscle fatigue.
**** it, arms still attached so no drama. I'm never gonna have a decent chest so will have to just continue to blast the shit out of my shoulder and arms to distract the eye.
Noted some minor muscle damage in the pec belly or "Increased echogenicity" as he put it. But he seemed to think it was ok and should just take it easy on the chest.
Thing is, I wasn't lifting heavy and I never do after my surgery. I was pushing higher reps though, maybe it came from muscle fatigue.
**** it, arms still attached so no drama. I'm never gonna have a decent chest so will have to just continue to blast the shit out of my shoulder and arms to distract the eye.
You should look into some peptides.Had an ultrasound to check my shoulder / chest just to be sure and the dude said repaired tendon looks ok.
Noted some minor muscle damage in the pec belly or "Increased echogenicity" as he put it. But he seemed to think it was ok and should just take it easy on the chest.
Thing is, I wasn't lifting heavy and I never do after my surgery. I was pushing higher reps though, maybe it came from muscle fatigue.
**** it, arms still attached so no drama. I'm never gonna have a decent chest so will have to just continue to blast the shit out of my shoulder and arms to distract the eye.
Was actually thinking about that. I think it might be a bit late for the pec repair as that was 3 years ago but I guess it might still help my old muscles recover from minor injury etc?
Never too late bro. I'd jump on it.
Any peptides in particular?
I'd start with BPC 157 and TB500. It's simple and works.
Legend thanks. Will do some research. Can see our vendors have them which is cool.
Similar threads
Approved Log
My Training Log - My journey... 27Yrs old