TRT - Thai Replacement Training
Users viewing topic: & 1 Guest
| matthewvc |  | ... | 12-02-2023 @ 00:40 |
 ‘downsizing’ Member 5704, 3235 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bench med grip 1 x 15 @ 20kg 1 x 8 @ 40kg 1 x 5 @ 60kg 1 x 3 @ 80kg 1 x 3 @ 100kg 1 x 3 @ 115kg 1 x 3 @ 125kg 1 x 3 @ 140kg 1 x 3 @ 145kg cgbp + purple bands triple choked 1 x 8 @ 90kg 1 x 6 @ 95kg 2 x 6 @ 100kg triceps pushdowns 5 x 10 pulldowns 2 x 8 @ 75kg 2 x 8 @ 85kg all weights comfy but ate about 2500 calories of pizza before this felt like i wanted to fall asleep on the bench | ||
| matthewvc | | ... | 13-02-2023 @ 12:41 |
‘downsizing’ Member 5704, 3235 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | incline bench med grip 1 x 15 @ 20kg 1 x 8 @ 40kg 1 x 5 @ 60kg 1 x 5 @ 70kg 1 x 5 @ 80kg 1 x 5 @ 90kg 1 x 5 @ 95kg csr machine 1 x 8 @ 40kg 3 x 5 @ 60kg side delts 1 x 8 @ 7.5kg 3 x 12 @ 12.5kg rear delt machine 2 x 12 leg press 2 x 12 leg curl 3 x 10 leg extension 2 x 12 95 x 5 incline was surprisingly hard, should be far closer to bench. definitely worth keeping at these to bring up. did some maintenance legs, might start doing DIY safety bar squats using straps hopefully won't aggravate the crap out of my RC/labrum. | ||
| matthewvc | | ... | 14-02-2023 @ 20:32 |
‘downsizing’ Member 5704, 3235 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | 2 days in a row due to various other things for rest of week. dynamic bench 1 x 12 @ 20kg 1 x 8 @ 40kg 1 x 5 @ 60kg 1 x 5 @ 80kg 5 x 3 @ 100kg 1 x 3 @ 110kg 1 x 3 @ 120kg cg pin press 2 inch off chest 1 x 8 @ 70kg 1 x 5 @ 100kg 1 x 5 @ 120kg 1 x 5 @ 130kg 1 x 5 @ 120kg biceps 3 x 12 @ 12.5kg triceps 1 x 12 2 x 10 over head triceps 2 x 15 chest and triceps still fatigued but easy enough if anything pin presses were easier than last week despite the 5kg jump. | ||
| matthewvc | | ... | 17-02-2023 @ 13:50 |
‘downsizing’ Member 5704, 3235 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bench - narrow grip 1 x 12 @ 20kg 1 x 8 @ 40kg 1 x 5 @ 60kg 1 x 3 @ 80kg 1 x 3 @ 100kg 1 x 3 @ 120kg 1 x 3 @ 135kg 1 x 3 @ 150kg CGBP + purples triple choked 1 x 8 @ 70kg 1 x 5 @ 100kg 1 x 7 @ 110kg pulldown machine 1 x 10 @ 40kg 2 x 6 @ 90kg triceps pushdown 3 x 10 bw 103.5 felt a bit fatigued so less volume today everything felt comfy enough. strength returning nicely | ||
| matthewvc | | ... | 19-02-2023 @ 14:30 |
‘downsizing’ Member 5704, 3235 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Post Edited: 19.02.2023 @ 15:00 PM by matthewvc incline press1 x 12 @ 20kg 1 x 8 @ 20kg 1 x 5 @ 50kg 1 x 5 @ 70kg 1 x 5 @ 90kg 2 x 5 @ 100kg CSR machine 1 x 8 @ 40kg 3 x 5 @ 60kg side delts 1 x 10 @ 7.5kg 3 x 8 @ 15kg rear delts machine 3 x 10 front delts 2 x 10 @ 10kg as expected my incline improved from hardly ever training before 100kg felt easier than 95kg last time. nausea all way through that session not sure why, probably ate too close to training. | ||
| matthewvc | | ... | 20-02-2023 @ 19:25 |
‘downsizing’ Member 5704, 3235 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | back to back again - my current routine is bench day, more bench day, even more bench day and cursory legs on a 6 days cycle dynamic bench 1 x 15 @ 20kg 1 x 8 @ 35kg 1 x 5 @ 60kg 1 x 3 @ 80kg 2 x 3 @ 92.5kg 3 x 3 @ 100kg 1 x 3 @ 110kg 1 x 3 @ 120kg pin press 1-2" off chest 1 x 8 @ 70kg 1 x 5 @ 110kg 1 x 5 @ 140kg 1 x 8 @ 110kg triceps 3 x 12 biceps 1 x 10 1 x 5 weights felt dead easy today but it too busy so left it there. seemed to teen hour tonight with bicep boys hogging dumbbells and young girls doing their favourite exercise - the bar hump hip thrust thing in the smith machine and hogging loads of plates in the process. they'd be far better inclined to put about 1/4 of the weight they're humping away with gay abandon and squat it for overall development. | ||
| matthewvc | | ... | 22-02-2023 @ 13:12 |
‘downsizing’ Member 5704, 3235 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | med grip bench 1 x 15 @ 20kg 1 x 8 @ 40kg 1 x 5 @ 60kg 1 x 3 @ 80kg 1 x 3 @ 100kg 1 x 2 @ 120kg 1 x 2 @ 135kg 1 x 2 @ 145kg 1 x 2 @ 155kg purple bands triple choked 1 x 1 @ 100kg - aborted aborted, chest felt super tight and on brink of injury need to extend this compressed cycle out by a day now the weights are getting heavier. 155 double was pretty comfy all things said. was going to do 160/162.5 x 2 but didn't want to push my luck. | ||
| matthewvc | | ... | 24-02-2023 @ 14:52 |
‘downsizing’ Member 5704, 3235 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | 5 mins various stretches close grip 1 x 12 @ 20kg 1 x 8 @ 50kg 1 x 5 @ 70kg 1 x 3 @ 90kg 1 x 2 @ 110kg 1 x 2 @ 130kg 1 x 2 @ 150kg 1 x 2 @ 160kg close grip triple choked purples 1 x 5 @ 70kg 1 x 5 @ 100kg 1 x 5 @ 115kg 1 x 4 @ 120kg pulldowns machine 1 x 5 @ 75kg 2 x 5 @ 95kg triceps pushdowns 1 x 15 3 x 12 1 x 6 - fried beyond belief Repeated Wednesday with a little less volume, as I was far too sore to finish it. still a fair bit of residual fatigue so I was happy to hit 160 x 2. going to space out to a more sensible 3x week benching + lower body maintain. be happy to hit a nice 400lbs before I return to the land of smiles end of next month. My missus has 'decided' we holiday a few days in Pattaya. It's a sleazy tourist place but it's cheap I suppose and the hotel has a 'fitness' room with smith machine so I'll be ok for a bit. Once back in our home town of Saraburi there's a reasonable place in town where the Thais will talk for years of a mysterious farang with 400lb bench and no squat (I don't think there's any powerlifting at all in Thailand) | ||
| matthewvc | | ... | 26-02-2023 @ 17:21 |
‘downsizing’ Member 5704, 3235 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | incline 1 x 15 @ 20kg 1 x 8 @ 20kg 1 x 5 @ 40kg 1 x 5 @ 60kg 1 x 5 @ 80kg 1 x 5 @ 95kg 1 x 5 @ 105kg CSR 1 x 12 3 x 5 front delts 1 x 15 @ 7.5kg 2 x 10 @ 10kg side delts 1 x 12 @ 10kg 1 x 10 @ 12.5kg 1 x 10 @ 15kg rear delts 1 x 20 machine 1 x 20 banded rear delts felt knackered so no need to do loads today | ||
| matthewvc | | ... | 27-02-2023 @ 16:50 |
‘downsizing’ Member 5704, 3235 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Post Edited: 27.02.2023 @ 16:51 PM by matthewvc another back to back due to various commitmentsdynamic 1 x 15 @ 20kg 1 x 8 @ 40kg 1 x 5 @ 60kg 1 x 3 @ 80kg 5 x 3 @ 100kg 1 x 3 @ 110kg 1 x 3 @ 120kg pin press 1-2" off chest 1 x 5 @ 90kg 1 x 5 @ 120kg 1 x 4 @ 150kg 5th there but didn't fancy going to hard here left it there a lot of aching doing two sessions in quick succession again will do rest of my assistance + them spindly things I walk on tomorrow/weds | ||
| matthewvc | | ... | 02-03-2023 @ 23:38 |
‘downsizing’ Member 5704, 3235 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bench bottom up from pins - med grip 1 x 15 @ 20kg 1 x 8 @ 50kg 1 x 5 @ 80kg 1 x 3 @ 100kg 1 x 3 @ 120kg 1 x 3 @ 140kg 1 x 3 @ 155kg 1 x 2 @ 165kg bench + purples triple choked 1 x 8 @ 70kg 1 x 3 @ 110kg 1 x 4 @ 130kg 1 x 3 @ 110kg (felt pec cramp stopped) pulldown machine 1 x 12 @ 50kg 3 x 6 @ 100kg (full stack now) triceps pushdowns 1 x 20 3 x 12 face pulls 3 x 12 oh triceps 2 x 12 bit of crampy/tweak in the pec so stopped happy with 165kg x 2, wasn't all out should be good for 180kg single on this next time | ||
| matthewvc | | ... | 04-03-2023 @ 14:46 |
‘downsizing’ Member 5704, 3235 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | incline bench narrow grip 1 x 12 @ 20kg 1 x 8 @ 40kg 1 x 5 @ 60kg 1 x 3 @ 80kg 1 x 3 @ 100kg 1 x 3 @ 110kg 1 x 3 @ 120kg 1 x 10 @ 100kg csr 1 x 12 1 x 10 1 x 8 side delts 1 x 12 @ 7.5kg 3 x 10 @ 15kg front delts 2 x 10 @ 12.5kg purple band rear delts 2 x 12 all easy felt less fatigue | ||
| matthewvc | | ... | 06-03-2023 @ 15:42 |
‘downsizing’ Member 5704, 3235 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bench 1 x 12 @ 20kg 1 x 8 @ 40kg 1 x 5 @ 60kg bicep/pec tendon area annoying me so switched to JM press 1 x 5 @ 80kg 1 x 5 @ 90kg 1 x 5 @ 100kg biceps 12,10,8 triceps 20,15,12,10,10 sore for some reason today, short session | ||
| matthewvc | | ... | 08-03-2023 @ 16:08 |
‘downsizing’ Member 5704, 3235 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bench bottom up 1 x 12 @ 20kg 1 x 8 @ 20kg 1 x 8 @ 40kg 1 x 5 @ 70kg 1 x 3 @ 90kg 1 x 3 @ 110kg 1 x 2 @ 120kg 1 x 2 @ 130kg 1 x 1 @ 150kg 1 x 1 @ 165kg 1 x f @ 180kg bench slipped backwards applying leg drive, dumped forward 1 x f @ 180kg put couple of db behind bench, reduced and was much closer but still dumped forward triceps 5 set 10 Too rushed for time to do anymore, will do my usual back stuff tomorrow I think I have outgrown the leisure centre gym. If I want to start making serious progress now as I approach double bodyweight again I need at a least a decent bench setup. very frustrating as the strength is there to do this weight now. aim now is to taper down now. one more heavy session in a week or so and a 'test' day at Genesis as I'll be in London prior to flying out to Thailand over weekend of 25/26 March. | ||
| matthewvc | | ... | 13-03-2023 @ 17:13 |
‘downsizing’ Member 5704, 3235 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | 11/3 incline bench 1 x 12 @ 20kg 1 x 8 @ 40kg 1 x 5 @ 60kg 1 x 3 @ 80kg 1 x 3 @ 100kg 1 x 3 @ 115kg 1 x 3 @ 122.5kg shoulder press machine 12, 10, 8, 6, 6 (6 reps with stack) pulldown machine 2 x 12 @ 85kg 1 x 16 @ 85kg triceps 3 x 8 @ stack pectoral felt a bit tight from the heavy attempts on weds so easy session | ||