Approved Log My Training Log - Jonno's TRT Journey

[jonno_f]

2000 sounds fine, but the weekend blowouts are wiping out your weekday deficit. You can’t out diet 5 good days with 2 big ones bro. Maybe plan one controlled higher cal meal instead of a full cheat day, track it and keep protein high. Consistency over the whole week is what actually makes a big difference.

Yeah I definitely have some work to do. I lack willpower around food, especially when I'm so hungry from gym. Ill dial it in eventually. Baby steps.

 

[jonno_f]

Not the greatest but we will get there.

 

[jonno_f]

Had a recent blood panel and things seem to be dialed in pretty good I think. I expected slightly higher T levels on 150mg, but these seems like good numbers. This was from Monday morning, so a 72 hour trough from my Friday morning pin.

For reference, I am currently prescribed 150mg of Test Cyp a week split over 3 doses (M,W,F)

I am happy that my E2 levels are normal, especially as I am still carrying quite a bit of body fat at around 26%. This makes me hopeful that when I do get my bodyfat low enough to do a proper cycle, I will manage E2 well naturally.

My cholesterol is slowly improving on some areas. Good to see some of the numbers in the black for the first time.

HCT has risen to .50 (it was .47 before I started TRT). I try to get 3-4L of water to help keep on top of that. I am a regular blood donor also, which will help a bit I think.

 

[jonno_f]

Really really didn't want to go to the gym tonight.

Hit a pr on squat out of spite.

Legs
Tuesday, Mar 03, 2026 at 6:51pm

Squat (Barbell)
Set 1: 20 kg x 12 [Warmup]
Set 2: 60 kg x 8 [Warmup]
Set 3: 90 kg x 4 [Warmup]
Set 4: 110 kg x 2 [Warmup]
Set 5: 130 kg x 5
Set 6: 140 kg x 3
Set 7: 145 kg x 2. (+5kg)
Set 8: 100 kg x 5

Romanian Deadlift (Dumbbell)
Set 1: 30 kg x 8 [Warmup]
Set 2: 45 kg x 10
Set 3: 45 kg x 10

Lying Leg Curl (Machine)
Set 1: 54 kg x 6 [Warmup]
Set 2: 63 kg x 10
Set 3: 63 kg x 10

Seated Calf Raise
Set 1: 71.3 kg x 8 [Warmup]
Set 2: 91.3 kg x 10
Set 3: 101.3 kg x 5
Set 4: 71.3 kg x 12 [Drop]

Leg Extension (Machine)
Set 1: 84 kg x 15

 

[Skays]

Hit a pr on squat out of spite.

 

[jonno_f]

Better macros.

 

[Fletch Elliot]

Better macros.

View attachment 7751

View attachment 7752

Doing well....how are you feeling on low cals?

 

[jonno_f]

Doing well....how are you feeling on low cals?

So far I feel good. See how I go the deeper I get into a deficit. I'm going to allow higher calories over the weekend but not go crazy.

I think types of food and timing around workout are key I guess.

Man, I could really smash a Carls Jr burger right now though.

 

[vox]

So far I feel good. See how I go the deeper I get into a deficit. I'm going to allow higher calories over the weekend but not go crazy.

I think types of food and timing around workout are key I guess.

Man, I could really smash a Carls Jr burger right now though.

Try not to stay too hungry as it could lead to a crazy binge I say that because it has happened to me

 

[shawShanks]

Had a recent blood panel and things seem to be dialed in pretty good I think. I expected slightly higher T levels on 150mg, but these seems like good numbers. This was from Monday morning, so a 72 hour trough from my Friday morning pin.

For reference, I am currently prescribed 150mg of Test Cyp a week split over 3 doses (M,W,F)

I am happy that my E2 levels are normal, especially as I am still carrying quite a bit of body fat at around 26%. This makes me hopeful that when I do get my bodyfat low enough to do a proper cycle, I will manage E2 well naturally.

My cholesterol is slowly improving on some areas. Good to see some of the numbers in the black for the first time.

HCT has risen to .50 (it was .47 before I started TRT). I try to get 3-4L of water to help keep on top of that. I am a regular blood donor also, which will help a bit I think.

View attachment 7727

View attachment 7728
View attachment 7729
View attachment 7730

Things are dialed in pretty well just keep chipping away at the bodyfat and keep monitoring bloods every few months. You're on the right path.

 

[jonno_f]

Bit flat tonight but did ok. Elbow tendon having some issues so failed back the bicep work.

Pull B
Thursday, Mar 05, 2026 at 6:14pm

Spinning
Set 1: 5min 0s [Warmup]

Back Extension (Hyperextension)
Set 1: 15 reps [Warmup]
Set 2: 15 reps [Warmup]

Bent Over Row (Barbell)
Set 1: 20 kg x 10 [Warmup]
Set 2: 50 kg x 8 [Warmup]
Set 3: 70 kg x 4 [Warmup]
Set 4: 90 kg x 8
Set 5: 90 kg x 7 [Failure]
Set 6: 70 kg x 12

Reverse Grip Lat Pulldown (Cable)
Set 1: 45 kg x 8 [Warmup]
Set 2: 59 kg x 12
Set 3: 59 kg x 12
Set 4: 59 kg x 12

Iso-Lateral Row (Machine)
Set 1: 61.3 kg x 10
Set 2: 61.3 kg x 10
Set 3: 61.3 kg x 10

Bicep Curl (Dumbbell)
Set 1: 7.5 kg x 10
Set 2: 7.5 kg x 15
Set 3: 7.5 kg x 12

Face Pull
Set 1: 27 kg x 15
Set 2: 27 kg x 15
Set 3: 27 kg x 15
Set 4: 27 kg x 15

 

[Fletch Elliot]

So far I feel good. See how I go the deeper I get into a deficit. I'm going to allow higher calories over the weekend but not go crazy.

I think types of food and timing around workout are key I guess.

Man, I could really smash a Carls Jr burger right now though.

I hear you! I've been feeling the pinch of an extended cal deficit.

 

[jonno_f]

Calories have been going better this week. I have kept it around 1600-1700 on the weekdays and allowing a bit more on the weekend.

Gonna start logging o. the 8 week comp thread from Monday if it kicks off.

Push B
Saturday, Mar 07, 2026 at 2:07pm

Overhead Press (Barbell)
Set 1: 20 kg x 12 [Warmup]
Set 2: 35 kg x 8 [Warmup]
Set 3: 45 kg x 4 [Warmup]
Set 4: 55 kg x 6
Set 5: 55 kg x 6
Set 6: 55 kg x 5 [Failure]

Bench Press (Dumbbell)
Set 1: 10 kg x 12 [Warmup]
Set 2: 15 kg x 8 [Warmup]
Set 3: 20 kg x 20
Set 4: 20 kg x 20
Set 5: 20 kg x 10

Cable Fly Crossovers
Set 1: 4.5 kg x 8 [Warmup]
Set 2: 6.8 kg x 12
Set 3: 6.8 kg x 12
Set 4: 6.8 kg x 12

Triceps Rope Pushdown
Set 1: 15.8 kg x 8 [Warmup]
Set 2: 24.8 kg x 12
Set 3: 24.8 kg x 10 [Failure]
Set 4: 24.8 kg x 12

Single Arm Lateral Raise (Cable)
Set 1: 2.3 kg x 8 [Warmup]
Set 2: 6.8 kg x 12
Set 3: 6.8 kg x 12
Set 4: 6.8 kg x 12

Cross Body Tricep Extension High To Low
Set 1: 9 kg x 12
Set 2: 9 kg x 12
Set 3: 9 kg x 12

Single Arm Lateral Raise (Cable)
Set 1: 4.5 kg x 12
Set 2: 4.5 kg x 12
Set 3: 4.5 kg x 12

 

[Fletch Elliot]

Calories have been going better this week. I have kept it around 1600-1700 on the weekdays and allowing a bit more on the weekend.

Gonna start logging o. the 8 week comp thread from Monday if it kicks off.

Push B
Saturday, Mar 07, 2026 at 2:07pm

Overhead Press (Barbell)
Set 1: 20 kg x 12 [Warmup]
Set 2: 35 kg x 8 [Warmup]
Set 3: 45 kg x 4 [Warmup]
Set 4: 55 kg x 6
Set 5: 55 kg x 6
Set 6: 55 kg x 5 [Failure]

Bench Press (Dumbbell)
Set 1: 10 kg x 12 [Warmup]
Set 2: 15 kg x 8 [Warmup]
Set 3: 20 kg x 20
Set 4: 20 kg x 20
Set 5: 20 kg x 10

Cable Fly Crossovers
Set 1: 4.5 kg x 8 [Warmup]
Set 2: 6.8 kg x 12
Set 3: 6.8 kg x 12
Set 4: 6.8 kg x 12

Triceps Rope Pushdown
Set 1: 15.8 kg x 8 [Warmup]
Set 2: 24.8 kg x 12
Set 3: 24.8 kg x 10 [Failure]
Set 4: 24.8 kg x 12

Single Arm Lateral Raise (Cable)
Set 1: 2.3 kg x 8 [Warmup]
Set 2: 6.8 kg x 12
Set 3: 6.8 kg x 12
Set 4: 6.8 kg x 12

Cross Body Tricep Extension High To Low
Set 1: 9 kg x 12
Set 2: 9 kg x 12
Set 3: 9 kg x 12

Single Arm Lateral Raise (Cable)
Set 1: 4.5 kg x 12
Set 2: 4.5 kg x 12
Set 3: 4.5 kg x 12

Good luck with the comp!