Approved Log My Training Log - Jonno's TRT Journey

[jonno_f]

Arms, on a Saturday. Who needs anything else in life.

Arm Pump Supersets
Saturday, Apr 25, 2026 at 11:31am

Triceps Rope Pushdown
Set 1: 13.5 kg x 12 [Warmup]
Set 2: 20.3 kg x 12
Set 3: 22.5 kg x 12
Set 4: 24.8 kg x 12

Bicep Curl (Cable)
Set 1: 13.5 kg x 12 [Warmup]
Set 2: 18 kg x 12
Set 3: 20.3 kg x 12
Set 4: 22.5 kg x 12

Face Pull
Set 1: 13.5 kg x 12 [Warmup]
Set 2: 22.5 kg x 15
Set 3: 22.5 kg x 15
Set 4: 22.5 kg x 15

Upright Row (Cable)
Set 1: 13.5 kg x 12 [Warmup]
Set 2: 22.5 kg x 15
Set 3: 22.5 kg x 15
Set 4: 22.5 kg x 15

Triceps Extension (Barbell)
Set 1: 20 kg x 20
Set 2: 20 kg x 20
Set 3: 20 kg x 15 [Failure]
Set 4: 20 kg x 15 [Failure]

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 [Failure]

Lateral Raise (Dumbbell)
Set 1: 12.5 kg x 15
Set 2: 10 kg x 15
Set 3: 10 kg x 15
Set 4: 7.5 kg x 15
Set 5: 5 kg x 10 [Drop]
Set 6: 2.5 kg x 10 [Drop]

Shrug (Dumbbell)
Set 1: 25 kg x 15
Set 2: 25 kg x 15
Set 3: 25 kg x 15
Set 4: 25 kg x 15

 

[jonno_f]

Cardio day

Cardio / Active Rest
Sunday, Apr 26, 2026 at 11:52am

Spinning
Set 1: 45min 0s

 

[jonno_f]

Shoulders, shoulders and more shoulders. Because why not.

Shoulders/Abs (B)
Monday, Apr 27, 2026 at 6:17pm

Shoulder 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: 27.5 kg x 10
Set 6: 30 kg x 8 [Failure]

Single Arm Lateral Raise (Cable)
Set 1: 2.3 kg x 8 [Warmup]
Set 2: 9 kg x 8
Set 3: 6.8 kg x 10
Set 4: 6.8 kg x 10
Set 5: 4.5 kg x 12
Set 6: 4.5 kg x 12
Set 7: 2.3 kg x 15

Rear Delt Reverse Fly (Machine)
Set 1: 52 kg x 10 [Warmup]
Set 2: 73 kg x 12
Set 3: 73 kg x 12
Set 4: 73 kg x 10 [Failure]
Set 5: 52 kg x 10 [Drop]

Shrug (Dumbbell)
Set 1: 27.5 kg x 15
Set 2: 27.5 kg x 15
Set 3: 27.2 kg x 15

Lateral Raise (Dumbbell)
"Heavy partials"
Set 1: 20 kg x 20
Set 2: 20 kg x 20

Reverse Wrist Curl
"Super slow eccentric"
Set 1: 5 kg x 10

 

[darkHORSE]

Looks like a solid session, the only thing I’d say is you could probably leave a bit in the tank on some of those sets and just push the main ones hard. Just easier and safer to keep progressing that way.

 

[jonno_f]

Looks like a solid session, the only thing I’d say is you could probably leave a bit in the tank on some of those sets and just push the main ones hard. Just easier and safer to keep progressing that way.

Do you mean for example to keep the first DB
shoulder press exercise hard, but tone back the other exercises?

 

[darkHORSE]

Yeah pretty much. So push your main lift 'DB press' hard, that’s where your progression comes from. The rest you don’t need to take to failure every set, just keep them controlled and leave a rep or two in the tank. It’s more about managing fatigue then going all out on everything. Just easier to recover and keep progressing week to week.

 

[jonno_f]

Chest/Biceps
Tuesday, Apr 28, 2026 at 6:22pm

Bench Press (Dumbbell)
Set 1: 7.5 kg x 12 [Warmup]
Set 2: 12.5 kg x 10 [Warmup]
Set 3: 17.5 kg x 8 [Warmup]
Set 4: 22.5 kg x 12
Set 5: 22.5 kg x 12
Set 6: 22.5 kg x 12

Incline Bench Press (Dumbbell)
Set 1: 20 kg x 6 [Warmup]
Set 2: 25 kg x 12
Set 3: 25 kg x 12

Chest Fly (Machine)
Set 1: 36 kg x 8 [Warmup]
Set 2: 52 kg x 12
Set 3: 52 kg x 12

Cross Body Hammer Curl
Set 1: 7.5 kg x 8 [Warmup]
Set 2: 12.5 kg x 12
Set 3: 12.5 kg x 12

Seated Incline Curl (Dumbbell)
Set 1: 7.5 kg x 10
Set 2: 7.5 kg x 10
Set 3: 7.5 kg x 10

Seated Wrist Extension (Barbell)
Set 1: 17.5 kg x 15
Set 2: 17.5 kg x 15

Reverse Wrist Curl
Set 1: 5 kg x 12
Set 2: 5 kg x 12

 

[jonno_f]

Added a couple extra reps to BB row PR without realizing. Winning.

Had to up the calories a bit today.

Back/Triceps (B)
Wednesday, Apr 29, 2026 at 6:08pm

Spinning
Set 1: 5min 0s

Bent Over Row (Barbell)
Set 1: 20 kg x 12 [Warmup]
Set 2: 40 kg x 8 [Warmup]
Set 3: 60 kg x 6 [Warmup]
Set 4: 80 kg x 4 [Warmup]
Set 5: 100 kg x 8 (+2)
Set 6: 90 kg x 10
Set 7: 80 kg x 12
Set 8: 60 kg x 15

Lat Pulldown (Cable)
Set 1: 18 kg x 8 [Warmup]
Set 2: 52 kg x 10
Set 3: 52 kg x 10
Set 4: 52 kg x 10

Straight Arm Lat Pulldown (Cable)
"V bar"
Set 1: 9 kg x 10 [Warmup]
Set 2: 13.5 kg x 15
Set 3: 13.5 kg x 15

Triceps Pushdown
Set 1: 24.8 kg x 8 [Warmup]
Set 2: 31.5 kg x 10
Set 3: 31.5 kg x 10
Set 4: 31.5 kg x 10

Cross Body Tricep Extension High To Low
Set 1: 9 kg x 8
Set 2: 6.8 kg x 10
Set 3: 6.8 kg x 10

Triceps Kickback (Cable)
Set 1: 4.5 kg x 15
Set 2: 2.3 kg x 15 [Drop]
Set 3: 2.3 kg x 12

 

[jonno_f]

Absolutely bullshit macros today, and all the wrong types of food. Gonna have to blast some cardio over the weekend to make up. But it was so damn good. No ragrets.

 

[jonno_f]

Yesterday's Cardio session.

Saturday, May 02, 2026 at 9:36am

Spinning
"LISS Zone 2"
Set 1: 30min 0s

Spinning
"HIIT Zone 3/4
Sprint 8 @ Elite 16
Peak HR: 160
AVG RPM: 98"
Set 1: 15min 0s

 

[jonno_f]

Thank you the the whole AGW crew for running this mini comp. It's been awesome to set some goals and follow along with everyone else participating. Such a great community

Weighed in at 95.8kg this morning. Over the last 8 weeks I put my stabilised weight loss at 4.5kg which is decent.

This 8 week log definitely helped me stay honest and improve my macros. Still need more work but a step in the right direction.

I do not like working out in a deficit. I'm sure no one does. Lifting hard at the gym is one of the few things that keeps the black dog at the door and not on my lap. Having lower energy and outputs at the gym has been a bit of a struggle some days.

It can be hard work, mentally, physically and emotionally some times. In saying that, I am in a waaaaaay better place since I joined the gym 2 years ago. Total weight loss would be close to 20kg now. Which is ****ing wild when I think back.

During this 8 weeks I dealt with a back injury early on and a nasty head cold towards the end. Old me would have pulled the pin from just one of those and got completely derailed.

Current me learnt to work around it, rest when needed but stay committed.

My goal remains to get well below 20% bf so I can consider my first proper cycle. It's hard not to listen to the intrusive thoughts and jump straight on now though. I desperately wanna get ****ing massive.

Congrats to everyone else who also participated the past 8 weeks. Reading everyone else's posts def help me stay consistent at the gym and be more honest with myself.

Onward and upward.

Photos from the last 8-9 weeks.

 

[jonno_f]

Legs (B)
Monday, May 04, 2026 at 9:30am

Spinning
Set 1: 5min 0s

Back Extension (Hyperextension)
Set 1: 12 reps [Warmup]
Set 2: 12 reps [Warmup]

Squat (Barbell)
Set 1: 20 kg x 12 [Warmup]
Set 2: 40 kg x 8 [Warmup]
Set 3: 60 kg x 4 [Warmup]
Set 4: 80 kg x 2 [Warmup]
Set 5: 100 kg x 5
Set 6: 110 kg x 4
Set 7: 120 kg x 3
Set 8: 60 kg x 10

Romanian Deadlift (Dumbbell)
Set 1: 20 kg x 8 [Warmup]
Set 2: 30 kg x 4 [Warmup]
Set 3: 45 kg x 8
Set 4: 45 kg x 8
Set 5: 45 kg x 8

Lying Leg Curl (Machine)
Set 1: 50 kg x 10
Set 2: 50 kg x 10

Leg Extension (Machine)
Set 1: 70 kg x 10
Set 2: 70 kg x 10
Set 3: 70 kg x 10

Seated Calf Raise
Set 1: 51.3 kg x 10 [Warmup]
Set 2: 91.3 kg x 9
Set 3: 91.3 kg x 9
Set 4: 91.3 kg x 9
Set 5: 51.3 kg x 20

 

[Fletch Elliot]

Thank you the the whole AGW crew for running this mini comp. It's been awesome to set some goals and follow along with everyone else participating. Such a great community

Weighed in at 95.8kg this morning. Over the last 8 weeks I put my stabilised weight loss at 4.5kg which is decent.

This 8 week log definitely helped me stay honest and improve my macros. Still need more work but a step in the right direction.

I do not like working out in a deficit. I'm sure no one does. Lifting hard at the gym is one of the few things that keeps the black dog at the door and not on my lap. Having lower energy and outputs at the gym has been a bit of a struggle some days.

It can be hard work, mentally, physically and emotionally some times. In saying that, I am in a waaaaaay better place since I joined the gym 2 years ago. Total weight loss would be close to 20kg now. Which is ****ing wild when I think back.

During this 8 weeks I dealt with a back injury early on and a nasty head cold towards the end. Old me would have pulled the pin from just one of those and got completely derailed.

Current me learnt to work around it, rest when needed but stay committed.

My goal remains to get well below 20% bf so I can consider my first proper cycle. It's hard not to listen to the intrusive thoughts and jump straight on now though. I desperately wanna get ****ing massive.

Congrats to everyone else who also participated the past 8 weeks. Reading everyone else's posts def help me stay consistent at the gym and be more honest with myself.

Onward and upward.

Photos from the last 8-9 weeks.


View attachment 8398

View attachment 8399
View attachment 8400
View attachment 8401

Great work brother, has been enjoyable keeping up with your logs....your goal moving forward is on point

 

[jonno_f]

I really should rename this workout in the app, as there's never any abs. ‍

Shoulders/Abs (B)
Tuesday, May 05, 2026 at 6:17pm

Overhead Press (Barbell)
Set 1: 20 kg x 12 [Warmup]
Set 2: 30 kg x 8 [Warmup]
Set 3: 40 kg x 4 [Warmup]
Set 4: 50 kg x 2 [Warmup]
Set 5: 60 kg x 5
Set 6: 60 kg x 4 [Failure]
Set 7: 50 kg x 8
Set 8: 40 kg x 10

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: 4.5 kg x 12
Set 5: 4.5 kg x 12
Set 6: 2.3 kg x 15
Set 7: 2.3 kg x 15

Rear Delt Reverse Fly (Dumbbell)
Set 1: 10 kg x 15
Set 2: 10 kg x 15
Set 3: 10 kg x 15

Shrug (Dumbbell)
Set 1: 27.5 kg x 15
Set 2: 27.5 kg x 15
Set 3: 27.5 kg x 15