TRT - Thai Replacement Training
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matthewvc13/04/24 @ 11:42
Post Edited: 13.04.2024 @ 11:43 AM by matthewvc
bw 96.5kgpulldowns palms facing grip
1 x 8 @ 47kg
1 x 5 @ 67kg
1 x 10 @ 87kg
1 x 8 @ 97kg
1 x 6 @ 107kg
1 x 8 @ 87kg
1 x 6 @ 87kg
seated row machine
1 x 5 @ 40kg
1 x 5 @ 65kg
1 x 6 @ 80kg
1 x 6 @ 85kg
1 x 6 @ 90kg
biceps machine
1 x 15 @ 25kg
1 x 12 @ 35kg
1 x 10 @ 42.5kg
biceps ez bar
1 x 12 @ 20kg
1 x 12 @ 25kg
abs machine
2 x 18 @ 85kg
bit of a rush today entire session done in 25 mins
with some supersetting, short rests and a lot of lactic
matthewvc14/04/24 @ 14:48
Post Edited: 14.04.2024 @ 14:49 PM by matthewvc
Bw 96.8kgBench press
2 x 12 @ 20kg
1 x 8 @ 40kg
1 x 5 @ 60kg
1 x 5 @ 80kg
1 x 5 @ 100kg
1 x 5 @ 120kg
1 x 5 @ 135kg
1 x 5 @ 130kg
slingshot close grip
1 x 5 @ 100kg
1 x 5 @ 130kg
1 x 6 @ 140kg
1 x 6 @ 145kg
ohp
1 x 8 @ 57.5kg
1 x 8 @ 62.5kg
1 x 8 @ 67.5kg
1 x 8 @ 72.5kg
triceps dips machine
3 x 10 @ 105kg
push downs rope
1 x 15
2 x 12
face pulls
3 x 15
cardio
25 mins steep incline treadmill 300 cals
all still reasonably easy
matthewvc16/04/24 @ 14:28
bw 96.5kg
SSB box squat
2 x 6 @ 21kg
1 x 2 @ 21kg
1 x 3 @ 51kg
1 x 2 @ 76kg
1 x 1 @ 101kg
1 x 1 @ 121kg
1 x 1 @ 141kg
1 x 1 @ 151kg
1 x 5 @ 166kg
2 x 8 @ 141kg
leg press
1 x 5 @ 60kg
1 x 5 @ 110kg
1 x 5 @ 160kg
1 x 5 @ 200kg
1 x 5 @ 230kg
leg extensions
1 x 12 @ 80kg
1 x 12 @ 90kg
1 x 10 @ 100kg
leg curls
1 x 12 @ 40kg
1 x 12 @ 50kg
1 x 12 @ 60kg
cardio was ~2 mile walk round trip to gym and back due to lack of parking
weight felt heavy until work sets and then improved.
ITB really tight and aching, a bit of my wife's thai massage torture needed.
SSB box squat
2 x 6 @ 21kg
1 x 2 @ 21kg
1 x 3 @ 51kg
1 x 2 @ 76kg
1 x 1 @ 101kg
1 x 1 @ 121kg
1 x 1 @ 141kg
1 x 1 @ 151kg
1 x 5 @ 166kg
2 x 8 @ 141kg
leg press
1 x 5 @ 60kg
1 x 5 @ 110kg
1 x 5 @ 160kg
1 x 5 @ 200kg
1 x 5 @ 230kg
leg extensions
1 x 12 @ 80kg
1 x 12 @ 90kg
1 x 10 @ 100kg
leg curls
1 x 12 @ 40kg
1 x 12 @ 50kg
1 x 12 @ 60kg
cardio was ~2 mile walk round trip to gym and back due to lack of parking
weight felt heavy until work sets and then improved.
ITB really tight and aching, a bit of my wife's thai massage torture needed.
matthewvc17/04/24 @ 10:22
bw 96.8kg
bench larsens
2 x 12 @ 20kg
1 x 8 @ 50kg
1 x 5 @ 80kg
1 x 5 @ 100kg
1 x 5 @ 105kg
1 x 5 @ 110kg
1 x 5 @ 115kg
1 x 5 @ 120kg
seated ohp
1 x 3 @ 40kg
3 x 8 @ 70kg
triceps dips
1 x 1 @ 60kg
2 x 12 @ 92.5kg
1 x 12 @ 95kg
rear delts
2 x 12 @ 72.5kg
face pulls
2 x 15 @ 30kg
everything easy
bench larsens
2 x 12 @ 20kg
1 x 8 @ 50kg
1 x 5 @ 80kg
1 x 5 @ 100kg
1 x 5 @ 105kg
1 x 5 @ 110kg
1 x 5 @ 115kg
1 x 5 @ 120kg
seated ohp
1 x 3 @ 40kg
3 x 8 @ 70kg
triceps dips
1 x 1 @ 60kg
2 x 12 @ 92.5kg
1 x 12 @ 95kg
rear delts
2 x 12 @ 72.5kg
face pulls
2 x 15 @ 30kg
everything easy
matthewvc19/04/24 @ 14:12
bw 96.7kg
vrgip rows
1 x 10 @ 40kg
1 x 5 @ 57kg
1 x 5 @ 77kg
1 x 1 @ 97kg
1 x 5 @ 117kg
1 x 7 @ 107kg
2 x 9 @ 97kg
pull ups
1 x 6 @ 35kg assistance
2 x 6 @ 27.5kg assistance
seated curls machine
1 x 15 @ 25kg
1 x 12 @ 35kg
1 x 12 @ 42.5kg
ez bar curls
2 x 12 @ 25kg
abs machine
1 x 20 @ 85kg
1 x 16 @ 87.5kg (stack + 2.5kg plate)
cardio 10 mins ~120 cals on bike
started doing proper pull ups,
lot harder than lat pull downs.
vrgip rows
1 x 10 @ 40kg
1 x 5 @ 57kg
1 x 5 @ 77kg
1 x 1 @ 97kg
1 x 5 @ 117kg
1 x 7 @ 107kg
2 x 9 @ 97kg
pull ups
1 x 6 @ 35kg assistance
2 x 6 @ 27.5kg assistance
seated curls machine
1 x 15 @ 25kg
1 x 12 @ 35kg
1 x 12 @ 42.5kg
ez bar curls
2 x 12 @ 25kg
abs machine
1 x 20 @ 85kg
1 x 16 @ 87.5kg (stack + 2.5kg plate)
cardio 10 mins ~120 cals on bike
started doing proper pull ups,
lot harder than lat pull downs.
matthewvc20/04/24 @ 14:55
Bw 97.5kg
Bench press
2 x 12 @ 20kg
1 x 8 @ 40kg
1 x 5 @ 60kg
1 x 3 @ 80kg
1 x 2 @ 100kg
1 x 1 @ 120kg
1 x 5 @ 140kg
slingshot close grip
1 x 6 @ 150kg
1 x 4 @ 155kg - slipped up bench
bottom up bench
1 x 6 @ 100kg
1 x 6 @ 115kg
seated ohp
1 x 1 @ 35kg
1 x 1 @ 60kg
3 x 8 @ 75kg
triceps dips machine
1 x 5 @ 80kg
3 x 12 @ 110kg
triceps pushdowns
2 x 12
1 x 8
facepulls
3 x 15
weights easy but shoulder aching
so did 2 sets bottom up.
Bench press
2 x 12 @ 20kg
1 x 8 @ 40kg
1 x 5 @ 60kg
1 x 3 @ 80kg
1 x 2 @ 100kg
1 x 1 @ 120kg
1 x 5 @ 140kg
slingshot close grip
1 x 6 @ 150kg
1 x 4 @ 155kg - slipped up bench
bottom up bench
1 x 6 @ 100kg
1 x 6 @ 115kg
seated ohp
1 x 1 @ 35kg
1 x 1 @ 60kg
3 x 8 @ 75kg
triceps dips machine
1 x 5 @ 80kg
3 x 12 @ 110kg
triceps pushdowns
2 x 12
1 x 8
facepulls
3 x 15
weights easy but shoulder aching
so did 2 sets bottom up.
matthewvc22/04/24 @ 15:50
Bw 97.7kg
Ssb box squat
2 x 6 @ 21kg
1 x 3 @ 61kg
1 x 2 @ 81kg
1 x 1 @ 101kg
1 x 1 @ 121kg
1 x 1 @ 141kg
1 x 1 @ 156kg
1 x 5 @ 171kg
2 x 8 @ 146kg
Leg press
1 x 1 @ 80kg
1 x 6 @ 160kg
1 x 6 @ 200kg
1 x 6 @ 240kg
leg extensions
1 x 12 @ 80kg
2 x 12 @ 100kg
leg curls
1 x 12 @ 50kg
2 x 12 @ 65kg
Reasonably easy enough
Ssb box squat
2 x 6 @ 21kg
1 x 3 @ 61kg
1 x 2 @ 81kg
1 x 1 @ 101kg
1 x 1 @ 121kg
1 x 1 @ 141kg
1 x 1 @ 156kg
1 x 5 @ 171kg
2 x 8 @ 146kg
Leg press
1 x 1 @ 80kg
1 x 6 @ 160kg
1 x 6 @ 200kg
1 x 6 @ 240kg
leg extensions
1 x 12 @ 80kg
2 x 12 @ 100kg
leg curls
1 x 12 @ 50kg
2 x 12 @ 65kg
Reasonably easy enough
matthewvc22/04/24 @ 15:50
matthewvc23/04/24 @ 14:49
bw 97.7kg
larsens
2 x 12 @ 20kg
1 x 8 @ 50kg
1 x 5 @ 80kg
1 x 5 @ 100kg
1 x 5 @ 107.5kg
1 x 5 @ 115kg
1 x 5 @ 122.5kg
1 x 5 @ 125kg
seated ohp
1 x 3 @ 40kg
1 x 6 @ 75kg
2 x 6 @ 77.5kg
triceps dips machine
3 x 12 @ 100kg
side delts
3 x 10 @ 17.5kg
rear delts
2 x 15 @ 65kg
face pulls
2 x 15
cardio
15 mins 12.0 incline treadmill ~6.3 mets
all nice and easy as should be
larsens
2 x 12 @ 20kg
1 x 8 @ 50kg
1 x 5 @ 80kg
1 x 5 @ 100kg
1 x 5 @ 107.5kg
1 x 5 @ 115kg
1 x 5 @ 122.5kg
1 x 5 @ 125kg
seated ohp
1 x 3 @ 40kg
1 x 6 @ 75kg
2 x 6 @ 77.5kg
triceps dips machine
3 x 12 @ 100kg
side delts
3 x 10 @ 17.5kg
rear delts
2 x 15 @ 65kg
face pulls
2 x 15
cardio
15 mins 12.0 incline treadmill ~6.3 mets
all nice and easy as should be
matthewvc25/04/24 @ 13:25
bw 98.4kg
v grip rows
1 x 12 @ 40kg
1 x 5 @ 57kg
1 x 3 @ 77kg
1 x 1 @ 97kg
1 x 6 @ 117kg
3 x 10 @ 97kg
palms facing pulldowns
1 x 3 @ 40kg
3 x 8 @ 87kg
seated biceps machine
3 x 12 @ 45kg
abs
1 x 20 @ 85kg
1 x 15 @ 90kg stack + 5kg plate
ez curls
2 x 10 @ 30kg
cardio
20 mins bike
seem to have gained some weight.
been eating a fair bit of thai food
recently which is loaded with MSG.
v grip rows
1 x 12 @ 40kg
1 x 5 @ 57kg
1 x 3 @ 77kg
1 x 1 @ 97kg
1 x 6 @ 117kg
3 x 10 @ 97kg
palms facing pulldowns
1 x 3 @ 40kg
3 x 8 @ 87kg
seated biceps machine
3 x 12 @ 45kg
abs
1 x 20 @ 85kg
1 x 15 @ 90kg stack + 5kg plate
ez curls
2 x 10 @ 30kg
cardio
20 mins bike
seem to have gained some weight.
been eating a fair bit of thai food
recently which is loaded with MSG.
matthewvc26/04/24 @ 13:22
bw 98.5kg
bench press
2 x 12 @ 20kg
1 x 8 @ 50kg
1 x 5 @ 80kg
1 x 2 @ 100kg
1 x 1 @ 120kg
1 x 1 @ 135kg
1 x 5 @ 150kg
f8 slingshot
1 x 6 @ 160kg
1 x 6 @ 165kg
bottom up
3 x 6 @ 120kg
ohp seated
1 x 1 @ 40kg
1 x 1 @ 60kg
3 x 8 @ 80kg
triceps dips machine
1 x 3 @ 80kg
3 x 12 @ 115kg
ball pushdowns
1 x 15
1 x 10
oh rope triceps
2 x 12
facepulls
2 x 20
cardio
10 mins steep incline treadmill ~7 mets
caught my little boy's sickness so moved forward
a day to get session out the way and rest over weekend.
150kg was quite hard as both result of this and
hitting pin on last rep throwing me right off.
everything else was pretty comfy.
bench press
2 x 12 @ 20kg
1 x 8 @ 50kg
1 x 5 @ 80kg
1 x 2 @ 100kg
1 x 1 @ 120kg
1 x 1 @ 135kg
1 x 5 @ 150kg
f8 slingshot
1 x 6 @ 160kg
1 x 6 @ 165kg
bottom up
3 x 6 @ 120kg
ohp seated
1 x 1 @ 40kg
1 x 1 @ 60kg
3 x 8 @ 80kg
triceps dips machine
1 x 3 @ 80kg
3 x 12 @ 115kg
ball pushdowns
1 x 15
1 x 10
oh rope triceps
2 x 12
facepulls
2 x 20
cardio
10 mins steep incline treadmill ~7 mets
caught my little boy's sickness so moved forward
a day to get session out the way and rest over weekend.
150kg was quite hard as both result of this and
hitting pin on last rep throwing me right off.
everything else was pretty comfy.
matthewvc27/04/24 @ 23:28
felt a lot better today
ssb box squat
2 x 6 @ 21kg
1 x 3 @ 61kg
1 x 2 @ 61kg
1 x 2 @ 91kg
1 x 1 @ 121kg
1 x 1 @ 141kg
1 x 1 @ 161kg - belt on
1 x 5 @ 181kg
1 x 2 @ 141kg - beltless from here
1 x 2 @ 151kg
1 x 2 @ 161kg
1 x 2 @ 171kg
1 x 2 @ 181kg
leg press
1 x 5 @ 90kg
1 x 6 @ 130kg
1 x 6 @ 200kg
1 x 8 @ 240kg
leg extensions
1 x 15 @ 80kg
1 x 10 @ 80kg
1 x 10 @ 95kg
leg curls
1 x 8 @ 40kg
1 x 12 @ 60kg
1 x 10 @ 70kg
easy enough
ssb box squat
2 x 6 @ 21kg
1 x 3 @ 61kg
1 x 2 @ 61kg
1 x 2 @ 91kg
1 x 1 @ 121kg
1 x 1 @ 141kg
1 x 1 @ 161kg - belt on
1 x 5 @ 181kg
1 x 2 @ 141kg - beltless from here
1 x 2 @ 151kg
1 x 2 @ 161kg
1 x 2 @ 171kg
1 x 2 @ 181kg
leg press
1 x 5 @ 90kg
1 x 6 @ 130kg
1 x 6 @ 200kg
1 x 8 @ 240kg
leg extensions
1 x 15 @ 80kg
1 x 10 @ 80kg
1 x 10 @ 95kg
leg curls
1 x 8 @ 40kg
1 x 12 @ 60kg
1 x 10 @ 70kg
easy enough
matthewvc30/04/24 @ 10:20
bw 98.6kg
Larsens
2 x 12 @ 20kg
1 x 8 @ 50kg
1 x 5 @ 70kg
1 x 5 @ 90kg
1 x 5 @ 110kg
1 x 5 @ 120kg
1 x 5 @ 130kg
1 x 5 @ 120kg
seated ohp
1 x 1 @ 40kg
3 x 7 @ 77.5kg
triceps dips machine
1 x 15 @ 80kg
1 x 12 @ 102.5kg
2 x 12 @ 110kg
side delts
1 x 10 @ 20kg
1 x 8 @ 20kg
1 x 12 @ 17.5kg
face pulls
1 x 20
2 x 15
cardio
10 mins treadmill at steepest incline ~7.5 mets
All easy enough
BW seems to be stabilising
around 98.5kg on current calories
will add 250/day to creep up to 100kg
Larsens
2 x 12 @ 20kg
1 x 8 @ 50kg
1 x 5 @ 70kg
1 x 5 @ 90kg
1 x 5 @ 110kg
1 x 5 @ 120kg
1 x 5 @ 130kg
1 x 5 @ 120kg
seated ohp
1 x 1 @ 40kg
3 x 7 @ 77.5kg
triceps dips machine
1 x 15 @ 80kg
1 x 12 @ 102.5kg
2 x 12 @ 110kg
side delts
1 x 10 @ 20kg
1 x 8 @ 20kg
1 x 12 @ 17.5kg
face pulls
1 x 20
2 x 15
cardio
10 mins treadmill at steepest incline ~7.5 mets
All easy enough
BW seems to be stabilising
around 98.5kg on current calories
will add 250/day to creep up to 100kg
matthewvc01/05/24 @ 12:16
bw 98.6kg
straight bar cable rows
1 x 12 @ 40kg
1 x 5 @ 57kg
1 x 5 @ 77kg
1 x 10 @ 97kg
1 x 8 @ 117kg
1 x 6 @ 127kg
1 x 8 @ 117kg
palms facing pulldowns
1 x 5 @ 67kg
1 x 10 @ 77kg
1 x 6 @ 97kg
1 x 9 @ 87kg
dumbbell curls
1 x 12 @ 10kg
1 x 10 @ 12.5kg
seated biceps machine
1 x 12 @ 35kg
1 x 8 @ 50kg
1 x 10 @ 50kg
all pretty good, bit stronger on straight bar than v-grip
straight bar cable rows
1 x 12 @ 40kg
1 x 5 @ 57kg
1 x 5 @ 77kg
1 x 10 @ 97kg
1 x 8 @ 117kg
1 x 6 @ 127kg
1 x 8 @ 117kg
palms facing pulldowns
1 x 5 @ 67kg
1 x 10 @ 77kg
1 x 6 @ 97kg
1 x 9 @ 87kg
dumbbell curls
1 x 12 @ 10kg
1 x 10 @ 12.5kg
seated biceps machine
1 x 12 @ 35kg
1 x 8 @ 50kg
1 x 10 @ 50kg
all pretty good, bit stronger on straight bar than v-grip
matthewvc02/05/24 @ 18:52
bw 98.4kg
bench press
1 x 15 @ 20kg
1 x 12 @ 20kg
1 x 8 @ 60kg
1 x 5 @ 80kg
1 x 2 @ 100kg
1 x 1 @ 120kg
1 x 1 @ 137.5kg
1 x 5 @ 150kg
slingshot
1 x 5 @ 170kg
bottom up
1 x 6 @ 120kg
1 x 6 @ 125kg
1 x 6 @ 130kg
Morning Bw down due to hydration
(Was pretty hot at night)
Rushed today will do assistance tomorrow
but all pretty comfy
bench press
1 x 15 @ 20kg
1 x 12 @ 20kg
1 x 8 @ 60kg
1 x 5 @ 80kg
1 x 2 @ 100kg
1 x 1 @ 120kg
1 x 1 @ 137.5kg
1 x 5 @ 150kg
slingshot
1 x 5 @ 170kg
bottom up
1 x 6 @ 120kg
1 x 6 @ 125kg
1 x 6 @ 130kg
Morning Bw down due to hydration
(Was pretty hot at night)
Rushed today will do assistance tomorrow
but all pretty comfy