Approved Log My Training Log - Jonno's TRT Journey

[Big_Yon]

Looking strong like tractor!! mean progress!

 

[jonno_f]

Body weight: 96kg

Modified leg. Adding light squats as a warm up to slowly get the back into things again.

Legs
Saturday, Apr 11, 2026 at 9:33am

Squat (Barbell)
"Starting to add light warm up squats after disc injury."
Set 1: 20 kg x 10 [Warmup]
Set 2: 20 kg x 10 [Warmup]
Set 3: 20 kg x 10 [Warmup]

Bulgarian Split Squat
Set 1: 0 kg x 8 [Warmup]
Set 2: 7.5 kg x 4 [Warmup]
Set 3: 20 kg x 8
Set 4: 20 kg x 8
Set 5: 20 kg x 8

Leg Extension (Machine)
Set 1: 57 kg x 8 [Warmup]
Set 2: 77 kg x 10
Set 3: 77 kg x 10
Set 4: 77 kg x 10 [Failure]

Lying Leg Curl (Machine)
Set 1: 50 kg x 12
Set 2: 50 kg x 12
Set 3: 50 kg x 12

Calf Extension (Machine)
Set 1: 153 kg x 15
Set 2: 153 kg x 15
Set 3: 153 kg x 15
Set 4: 153 kg x 15

 

[jonno_f]

Rounding out a solid week.

Upper
Sunday, Apr 12, 2026 at 9:36am

Chest Press (Machine)
Set 1: 18 kg x 15 [Warmup]
Set 2: 29 kg x 12 [Warmup]
Set 3: 43 kg x 8 [Warmup]
Set 4: 57 kg x 15
Set 5: 57 kg x 15
Set 6: 57 kg x 12

Lat Pulldown (Cable)
Set 1: 45 kg x 12 [Warmup]
Set 2: 59 kg x 6 [Warmup]
Set 3: 73 kg x 10
Set 4: 73 kg x 8 [Failure]
Set 5: 73 kg x 8 [Failure]

Seated Shoulder Press (Machine)
Set 1: 36 kg x 8 [Warmup]
Set 2: 57 kg x 10
Set 3: 57 kg x 10 [Failure]
Set 4: 57 kg x 10 [Failure]

Triceps Rope Pushdown
Set 1: 22.7 kg x 12
Set 2: 22.7 kg x 12
Set 3: 22.7 kg x 12

EZ Bar Biceps Curl
Set 1: 17.5 kg x 15
Set 2: 17.5 kg x 15
Set 3: 17.5 kg x 15

Single Arm Curl (Cable)
Set 1: 9 kg x 10
Set 2: 9 kg x 10
Set 3: 9 kg x 10

 

[jonno_f]

More cardio is in order.

Cardio / Active Rest
Monday, Apr 13, 2026 at 6:36pm

Spinning
"LISS 60m"
Set 1: 60min 0s

 

[jonno_f]

Been fighting off a cold / flu past couple days so been in quarantine. Did a light 45m walk around the block instead.

Active Recovery
Thursday, Apr 16, 2026 at 4:33pm

Walking - 45m


Thinking about taking a break from the cut for a while. I feel like I've been getting run down and now sick. Might just jump back on the calories and enjoy the extra fuel again for a bit.

 

[Binnie]

Been fighting off a cold / flu past couple days so been in quarantine. Did a light 45m walk around the block instead.

Active Recovery
Thursday, Apr 16, 2026 at 4:33pm

Walking - 45m


Thinking about taking a break from the cut for a while. I feel like I've been getting run down and now sick. Might just jump back on the calories and enjoy the extra fuel again for a bit.

Nothing wrong with taking a diet break, eating around maintenance to allow your body to recover and re-sensitise then hitting it again. Can’t go hard constantly.

 

[jonno_f]

Nothing wrong with taking a diet break, eating around maintenance to allow your body to recover and re-sensitise then hitting it again. Can’t go hard constantly.

True that. Also being older I think I need to be a little more forgiving on myself can't take the abuse like when I was 20.

 

[jonno_f]

Still fighting a head cold, so went for another walk at lunch to keep things ticking over.

Active Recovery / LISS
Friday, Apr 17, 2026 at 12:33pm

Walking - 45minutes

 

[Binnie]

True that. Also being older I think I need to be a little more forgiving on myself can't take the abuse like when I was 20.

100% brother! Unfortunately none of us can stay young forever and goals take longer and are more difficult to achieve as we age. That being said can still push to achieve them but as you said need to be more forgiving on yourself and also more patient I guess.

 

[jonno_f]

Still battling a head cold. But managed to get a walk in. Getting the shits with not being able to hit the gym.

Cardio / Active Rest
Sunday, Apr 19, 2026 at 11:45am

Walking 45minutes

 

[Binnie]

Still battling a head cold. But managed to get a walk in. Getting the shits with not being able to hit the gym.

Cardio / Active Rest
Sunday, Apr 19, 2026 at 11:45am

Walking 45minutes

Hope you feel better soon brother! The change in weather from warm to cold always messes me up.

 

[jonno_f]

We...are...back! Felt deflated and shit but we are back

Calories have been low past couple days because I've been sedate as ****. Have broken through my 96kg platue though and came in at 95.5 the past 2 days. It's probably the pseudo. I've been smashing the fluids but just constantly thirsty.

Push
Tuesday, Apr 21, 2026 at 6:20pm

Bench Press (Dumbbell)
Set 1: 10 kg x 12 [Warmup]
Set 2: 15 kg x 8 [Warmup]
Set 3: 20 kg x 4 [Warmup]
Set 4: 25 kg x 12
Set 5: 25 kg x 12
Set 6: 25 kg x 12

Incline Bench Press (Dumbbell)
Set 1: 25 kg x 10
Set 2: 25 kg x 10

Shoulder Press (Dumbbell)
Set 1: 20 kg x 8 [Warmup]
Set 2: 25 kg x 10
Set 3: 25 kg x 9
Set 4: 25 kg x 8

Triceps Rope Pushdown
Set 1: 13.5 kg x 10 [Warmup]
Set 2: 20.3 kg x 12
Set 3: 20.3 kg x 12
Set 4: 20.3 kg x 12

Single Arm Lateral Raise (Cable)
Set 1: 2.3 kg x 10 [Warmup]
Set 2: 4.5 kg x 12
Set 3: 6.8 kg x 10
Set 4: 4.5 kg x 12

Overhead Triceps Extension (Cable)
Set 1: 13.5 kg x 12
Set 2: 13.5 kg x 10 [Failure]
Set 3: 13.5 kg x 10

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

Seated Wrist Extension (Barbell)
Set 1: 17.5 kg x 20
Set 2: 17.5 kg x 20

Reverse Wrist Curl
"Dumbell for the tennis elbow"
Set 1: 2.5 kg x 15
Set 2: 2.5 kg x 15

Todays macros



Yesterday's

 

[Binnie]

We...are...back! Felt deflated and shit but we are back

Hell yeah! Keep killing it brother.
Might take a few sessions to get back in the groove but any training is better than no training I say.

 

[jonno_f]

Weight still dropping, 95kg this morning.

Workout was ok, got it done.

Pull
Wednesday, Apr 22, 2026 at 6:39pm

Pull Up (Assisted)
Set 1: 54 kg x 12 [Warmup]
Set 2: 40 kg x 8 [Warmup]
Set 3: 27 kg x 4 [Warmup]
Set 4: 13.6 kg x 8
Set 5: 13.6 kg x 8
Set 6: 13.6 kg x 8

Iso-Lateral Row (Machine)
Set 1: 31.3 kg x 8 [Warmup]
Set 2: 61.3 kg x 8
Set 3: 61.3 kg x 8
Set 4: 61.3 kg x 10

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

Rope Straight Arm Pulldown
Set 1: 20.3 kg x 15
Set 2: 20.3 kg x 15
Set 3: 20.3 kg x 15
Set 4: 20.3 kg x 15

Single Arm Curl (Cable)
Set 1: 9 kg x 10
Set 2: 9 kg x 10
Set 3: 9 kg x 10

Seated Incline Curl (Dumbbell)
Set 1: 7.5 kg x 12
Set 2: 7.5 kg x 12
Set 3: 7.5 kg x 15

 

[seventies voodoojuice]

Weight still dropping, 95kg this morning.

Workout was ok, got it done.

Pull
Wednesday, Apr 22, 2026 at 6:39pm

Pull Up (Assisted)
Set 1: 54 kg x 12 [Warmup]
Set 2: 40 kg x 8 [Warmup]
Set 3: 27 kg x 4 [Warmup]
Set 4: 13.6 kg x 8
Set 5: 13.6 kg x 8
Set 6: 13.6 kg x 8

Iso-Lateral Row (Machine)
Set 1: 31.3 kg x 8 [Warmup]
Set 2: 61.3 kg x 8
Set 3: 61.3 kg x 8
Set 4: 61.3 kg x 10

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

Rope Straight Arm Pulldown
Set 1: 20.3 kg x 15
Set 2: 20.3 kg x 15
Set 3: 20.3 kg x 15
Set 4: 20.3 kg x 15

Single Arm Curl (Cable)
Set 1: 9 kg x 10
Set 2: 9 kg x 10
Set 3: 9 kg x 10

Seated Incline Curl (Dumbbell)
Set 1: 7.5 kg x 12
Set 2: 7.5 kg x 12
Set 3: 7.5 kg x 15

Great effort man.

 

[jonno_f]

The weight continues to drop, 95kg so 5kg down from the start, but I feel deflated. The extra fat / bulk gave me a false sense of size I think, made me feel bigger than I actually am.

I so badly want to get to my first cycle and pack on some muscle. Just wanna pin all the things and grow. But I think I'm a high aromatizer at this body fat still. I know it's not the right time yet

 

[slider45]

Don't rush it imo. Get a bit leaner + hold your strength... then run it. You’ll get way more out of your cycle.

 

[jonno_f]

Adding light BB squats back in. Back seems ok. Will stay light for a long while yet.

Legs
Thursday, Apr 23, 2026 at 6:16pm

Squat (Barbell)
Set 1: 20 kg x 15 [Warmup]
Set 2: 60 kg x 8 [Warmup]
Set 3: 80 kg x 4 [Warmup]
Set 4: 100 kg x 5
Set 5: 100 kg x 5

Bulgarian Split Squat
2x20kg db
Set 1: 0 kg x 8 [Warmup]
Set 2: 20 kg x 8
Set 3: 20 kg x 8

Leg Extension (Machine)
Set 1: 77 kg x 10
Set 2: 77 kg x 10

Lying Leg Curl (Machine)
Set 1: 50 kg x 12
Set 2: 50 kg x 12

Calf Extension (Machine)
Set 1: 144 kg x 15
Set 2: 144 kg x 15
Set 3: 144 kg x 15

Cycling
"LISS" 10m

 

[jonno_f]

Don't rush it imo. Get a bit leaner + hold your strength... then run it. You’ll get way more out of your cycle.

Yeah I'm just getting a bit impatient. My original deal with my self was to reach 90kg before even considering a cycle. Will stay the course. Just having a whinge.

My logic was if I can't get to 90kg then it means I don't have enough discipline with my macros to justify blasting.

 

[Fletch Elliot]

We...are...back! Felt deflated and shit but we are back

Calories have been low past couple days because I've been sedate as ****. Have broken through my 96kg platue though and came in at 95.5 the past 2 days. It's probably the pseudo. I've been smashing the fluids but just constantly thirsty.

Push
Tuesday, Apr 21, 2026 at 6:20pm

Bench Press (Dumbbell)
Set 1: 10 kg x 12 [Warmup]
Set 2: 15 kg x 8 [Warmup]
Set 3: 20 kg x 4 [Warmup]
Set 4: 25 kg x 12
Set 5: 25 kg x 12
Set 6: 25 kg x 12

Incline Bench Press (Dumbbell)
Set 1: 25 kg x 10
Set 2: 25 kg x 10

Shoulder Press (Dumbbell)
Set 1: 20 kg x 8 [Warmup]
Set 2: 25 kg x 10
Set 3: 25 kg x 9
Set 4: 25 kg x 8

Triceps Rope Pushdown
Set 1: 13.5 kg x 10 [Warmup]
Set 2: 20.3 kg x 12
Set 3: 20.3 kg x 12
Set 4: 20.3 kg x 12

Single Arm Lateral Raise (Cable)
Set 1: 2.3 kg x 10 [Warmup]
Set 2: 4.5 kg x 12
Set 3: 6.8 kg x 10
Set 4: 4.5 kg x 12

Overhead Triceps Extension (Cable)
Set 1: 13.5 kg x 12
Set 2: 13.5 kg x 10 [Failure]
Set 3: 13.5 kg x 10

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

Seated Wrist Extension (Barbell)
Set 1: 17.5 kg x 20
Set 2: 17.5 kg x 20

Reverse Wrist Curl
"Dumbell for the tennis elbow"
Set 1: 2.5 kg x 15
Set 2: 2.5 kg x 15

Todays macros

View attachment 8275

Yesterday's

View attachment 8276

Good to hear brother!