TRT - Thai Replacement Training
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matthewvc13/01/23 @ 13:59
matthewvc15/01/23 @ 17:25
bench
1 x 12 @ 20kg
1 x 5 @ 40kg
1 x 5 @ 55kg
1 x 3 @ 70kg
1 x 3 @ 85kg
1 x 2 @ 100kg
1 x 2 @ 115kg
1 x 2 @ 125kg
cgbp
1 x 5 @ 80kg
1 x 5 @ 90kg
1 x 5 @ 100kg
chest supported row
4 x 5
db biceps
2 sets 10kg
1 set 12.5kg
all pretty easy
1 x 12 @ 20kg
1 x 5 @ 40kg
1 x 5 @ 55kg
1 x 3 @ 70kg
1 x 3 @ 85kg
1 x 2 @ 100kg
1 x 2 @ 115kg
1 x 2 @ 125kg
cgbp
1 x 5 @ 80kg
1 x 5 @ 90kg
1 x 5 @ 100kg
chest supported row
4 x 5
db biceps
2 sets 10kg
1 set 12.5kg
all pretty easy
matthewvc15/01/23 @ 17:25
bench
1 x 12 @ 20kg
1 x 5 @ 40kg
1 x 5 @ 55kg
1 x 3 @ 70kg
1 x 3 @ 85kg
1 x 2 @ 100kg
1 x 2 @ 115kg
1 x 2 @ 125kg
cgbp
1 x 5 @ 80kg
1 x 5 @ 90kg
1 x 5 @ 100kg
chest supported row
4 x 5
db biceps
2 sets 10kg
1 set 12.5kg
all pretty easy
1 x 12 @ 20kg
1 x 5 @ 40kg
1 x 5 @ 55kg
1 x 3 @ 70kg
1 x 3 @ 85kg
1 x 2 @ 100kg
1 x 2 @ 115kg
1 x 2 @ 125kg
cgbp
1 x 5 @ 80kg
1 x 5 @ 90kg
1 x 5 @ 100kg
chest supported row
4 x 5
db biceps
2 sets 10kg
1 set 12.5kg
all pretty easy
matthewvc18/01/23 @ 17:09
bench all paused
1 x 12 @ 20kg
1 x 5 @ 40kg
1 x 5 @ 60kg
1 x 4 @ 80kg
2 x 3 @ 100kg
2 x 3 @ 110kg
2 x 3 @ 120kg
cgbp
1 x 5 @ 80kg
1 x 5 @ 92.5kg
1 x 5 @ 102.5kg
pulldowns
2 x 6 @ 70kg
1 x 6 @ 75kg
more sets on bench
1 x 12 @ 20kg
1 x 5 @ 40kg
1 x 5 @ 60kg
1 x 4 @ 80kg
2 x 3 @ 100kg
2 x 3 @ 110kg
2 x 3 @ 120kg
cgbp
1 x 5 @ 80kg
1 x 5 @ 92.5kg
1 x 5 @ 102.5kg
pulldowns
2 x 6 @ 70kg
1 x 6 @ 75kg
more sets on bench
matthewvc20/01/23 @ 14:13
shoulders
seated press
1 x 12 @ 20kg
1 x 5 @ 40kg
1 x 5 @ 60kg
1 x 5 @ 70kg
1 x 6 @ 80kg
chest row machine
1 x 6 @ 30kg
2 x 6 @ 40kg
side delts nice and strict
1 x 12 @ 7.5kg
2 x 10 @ 10kg
rear delts
3 sets 10
all nice and easy, weight still 3kg down on pre sickness
ate 3 big portions of gaeng kiew wan moo (thai green curry with pork)
my missus cooked up last night
seated press
1 x 12 @ 20kg
1 x 5 @ 40kg
1 x 5 @ 60kg
1 x 5 @ 70kg
1 x 6 @ 80kg
chest row machine
1 x 6 @ 30kg
2 x 6 @ 40kg
side delts nice and strict
1 x 12 @ 7.5kg
2 x 10 @ 10kg
rear delts
3 sets 10
all nice and easy, weight still 3kg down on pre sickness
ate 3 big portions of gaeng kiew wan moo (thai green curry with pork)
my missus cooked up last night
matthewvc21/01/23 @ 17:41
bench dynamic
1 x 12 @ 20kg
1 x 8 @ 40kg
1 x 5 @ 60kg
1 x 3 @ 80kg
3 x 3 @ 90kg
1 x 3 @ 100kg
1 x 3 @ 110kg
CGBP
1 x 5 @ 80kg
1 x 5 @ 95kg
1 x 5 @ 110kg
triceps skulls straight bar
1 x 15 @ 20kg
2 x 10 @ 30kg
db biceps
1 x 12 @ 12.5kg
1 x 8 @ 15kg
1 x 8 @ 15kg
all the bench felt fast
cgbp easy too - quickly regaining strength after illness
1 x 12 @ 20kg
1 x 8 @ 40kg
1 x 5 @ 60kg
1 x 3 @ 80kg
3 x 3 @ 90kg
1 x 3 @ 100kg
1 x 3 @ 110kg
CGBP
1 x 5 @ 80kg
1 x 5 @ 95kg
1 x 5 @ 110kg
triceps skulls straight bar
1 x 15 @ 20kg
2 x 10 @ 30kg
db biceps
1 x 12 @ 12.5kg
1 x 8 @ 15kg
1 x 8 @ 15kg
all the bench felt fast
cgbp easy too - quickly regaining strength after illness
matthewvc23/01/23 @ 14:33
bench
1 x 12 @ 20kg
1 x 8 @ 40kg
1 x 5 @ 60kg
1 x 5 @ 80kg
1 x 3 @ 100kg
1 x 3 @ 110kg
1 x 3 @ 120kg
1 x 3 @ 125kg
1 x 3 @ 130kg
cgbp
1 x 6 @ 90kg
1 x 5 @ 112.5kg
2 x 6 @ 95kg
pulldowns
3 sets 6
triceps
3 sets 12
130 was a bit harder, but pretty fatigued after quite a few sets with minimal rest
1 x 12 @ 20kg
1 x 8 @ 40kg
1 x 5 @ 60kg
1 x 5 @ 80kg
1 x 3 @ 100kg
1 x 3 @ 110kg
1 x 3 @ 120kg
1 x 3 @ 125kg
1 x 3 @ 130kg
cgbp
1 x 6 @ 90kg
1 x 5 @ 112.5kg
2 x 6 @ 95kg
pulldowns
3 sets 6
triceps
3 sets 12
130 was a bit harder, but pretty fatigued after quite a few sets with minimal rest
matthewvc25/01/23 @ 19:55
seated ohp
1 x 12 @ 20kg
1 x 8 @ 40kg
1 x 5 @ 55kg
1 x 5 @ 70kg
1 x 6 @ 85kg
1 x 8 @ 75kg
csr rows
1 x 10
3 x 6
side delts
2 x 10 @ 7.5kg
1 x 10 @ 10kg
face pulls
3 x 10
ohp getting much better each time, understandable as i've not done much recently
all done with short rests, delts pumped to point of pain at end.
1 x 12 @ 20kg
1 x 8 @ 40kg
1 x 5 @ 55kg
1 x 5 @ 70kg
1 x 6 @ 85kg
1 x 8 @ 75kg
csr rows
1 x 10
3 x 6
side delts
2 x 10 @ 7.5kg
1 x 10 @ 10kg
face pulls
3 x 10
ohp getting much better each time, understandable as i've not done much recently
all done with short rests, delts pumped to point of pain at end.
matthewvc27/01/23 @ 13:59
Post Edited: 27.01.2023 @ 14:32 PM by matthewvc
bw 101.5kgbench
1 x 12 @ 20kg
1 x 8 @ 40kg
1 x 5 @ 60kg
1 x 4 @ 80kg
3 x 4 @ 90kg
1 x 4 @ 100kg
1 x 4 @ 110kg
cgbp
1 x 5 @ 90kg
1 x 5 @ 105kg
1 x 5 @ 115kg
1 x 5 @ 120kg
cable biceps
1 x 12
2 x 10
purple band pushdowns
3 x 12
cgbp went to 120kg, still easy enough even with a fair bit of fatigue building.
matthewvc29/01/23 @ 14:19
bw 102.5kg
bench
1 x 12 @ 20kg
1 x 5 @ 20kg
1 x 5 @ 40kg
1 x 5 @ 60kg
1 x 5 @ 80kg
1 x 3 @ 100kg
1 x 3 @ 115kg
1 x 3 @ 125kg
1 x 3 @ 135kg
cgbp
1 x 8 @ 90kg
1 x 5 @ 107.5kg
1 x 5 @ 122.5kg
pulldowns
1 x 12
3 x 8
triceps
1 x 15
2 x 12
1 x 8
BW up thanks to 2 hours of gluttony with my missus at Thai Aroy Dee in Leeds yesterday. quite a lot of salt in it which ramps up sodium.
feel some residual fatigue as went reasonably heavy on friday.
effectively been doing 3 sessions on a 5 day cycle
reduced volume a little on main two lifts. strength feels around
where I was before I got sick.
add a bit more rest and start doing some maintenance lower body.
bench
1 x 12 @ 20kg
1 x 5 @ 20kg
1 x 5 @ 40kg
1 x 5 @ 60kg
1 x 5 @ 80kg
1 x 3 @ 100kg
1 x 3 @ 115kg
1 x 3 @ 125kg
1 x 3 @ 135kg
cgbp
1 x 8 @ 90kg
1 x 5 @ 107.5kg
1 x 5 @ 122.5kg
pulldowns
1 x 12
3 x 8
triceps
1 x 15
2 x 12
1 x 8
BW up thanks to 2 hours of gluttony with my missus at Thai Aroy Dee in Leeds yesterday. quite a lot of salt in it which ramps up sodium.
feel some residual fatigue as went reasonably heavy on friday.
effectively been doing 3 sessions on a 5 day cycle
reduced volume a little on main two lifts. strength feels around
where I was before I got sick.
add a bit more rest and start doing some maintenance lower body.
matthewvc31/01/23 @ 15:44
seated ohp
1 x 15 @ 20kg
1 x 5 @ 40kg
1 x 5 @ 50kg
1 x 3 @ 60kg
1 x 1 @ 70kg
1 x 5 @ 90kg
1 x 8 @ 70kg
1 x 10 @ 75kg
seated row machine
1 x 6 @ 40kg
3 x 6 @ 50kg
side delts
1 x 12 @ 10kg
2 x 10 @ 12.5kg
rear delts
4 x 10
all comfy enough
1 x 15 @ 20kg
1 x 5 @ 40kg
1 x 5 @ 50kg
1 x 3 @ 60kg
1 x 1 @ 70kg
1 x 5 @ 90kg
1 x 8 @ 70kg
1 x 10 @ 75kg
seated row machine
1 x 6 @ 40kg
3 x 6 @ 50kg
side delts
1 x 12 @ 10kg
2 x 10 @ 12.5kg
rear delts
4 x 10
all comfy enough
matthewvc02/02/23 @ 13:58
dynamic bench
1 x 12 @ 20kg
1 x 5 @ 40kg
1 x 4 @ 60kg
1 x 4 @ 80kg
1 x 4 @ 90kg
3 x 4 @ 95kg
1 x 3 @ 105kg
1 x 3 @ 115kg
cgbp
1 x 5 @ 90kg
1 x 5 @ 120kg
1 x 5 @ 125kg
1 x 6 @ 110kg
biceps
1 x 12 @ 10kg
2 x 10 @ 12.5kg
skull crusher
1 x 15 @ 20kg
2 x 10 @ 35kg
all pretty easy, switch out one close grip for low board press from now
1 x 12 @ 20kg
1 x 5 @ 40kg
1 x 4 @ 60kg
1 x 4 @ 80kg
1 x 4 @ 90kg
3 x 4 @ 95kg
1 x 3 @ 105kg
1 x 3 @ 115kg
cgbp
1 x 5 @ 90kg
1 x 5 @ 120kg
1 x 5 @ 125kg
1 x 6 @ 110kg
biceps
1 x 12 @ 10kg
2 x 10 @ 12.5kg
skull crusher
1 x 15 @ 20kg
2 x 10 @ 35kg
all pretty easy, switch out one close grip for low board press from now
matthewvc04/02/23 @ 14:37
cgbp
1 x 15 @ 20kg
2 x 5 @ 40kg
1 x 3 @ 60kg
1 x 3 @ 80kg
1 x 3 @ 100kg
1 x 3 @ 110kg
1 x 3 @ 120kg
1 x 3 @ 130kg
1 x 3 @ 140kg
med grip
1 x 5 @ 70kg + purple (too loose at bottom)
1 x 4 @ 100kg + purple over plate (slipped after 4 reps)
1 x 5 @ 100kg + purple choked round sleeves a few times
pulldown machine
1 x 10 @ 50kg
1 x 10 @ 75kg
2 x 10 @ 80kg
triceps skulls
1 x 15 @ 20kg
2 x 12 @ 40kg
back over 140kg on close grip for reps, so heading in the right direction
band stuff was hard, no idea what purple ones add at the top
but it felt heavy esp once choked round the sleeves.
triceps felt done in by the end of this.
1 x 15 @ 20kg
2 x 5 @ 40kg
1 x 3 @ 60kg
1 x 3 @ 80kg
1 x 3 @ 100kg
1 x 3 @ 110kg
1 x 3 @ 120kg
1 x 3 @ 130kg
1 x 3 @ 140kg
med grip
1 x 5 @ 70kg + purple (too loose at bottom)
1 x 4 @ 100kg + purple over plate (slipped after 4 reps)
1 x 5 @ 100kg + purple choked round sleeves a few times
pulldown machine
1 x 10 @ 50kg
1 x 10 @ 75kg
2 x 10 @ 80kg
triceps skulls
1 x 15 @ 20kg
2 x 12 @ 40kg
back over 140kg on close grip for reps, so heading in the right direction
band stuff was hard, no idea what purple ones add at the top
but it felt heavy esp once choked round the sleeves.
triceps felt done in by the end of this.
matthewvc06/02/23 @ 13:12
seated ohp
1 x 15 @ 20kg
1 x 5 @ 40kg
1 x 3 @ 60kg
1 x f @ 75kg terrible press a mile forward and dumped
1 x 3 @ 75kg
1 x 3 @ 85kg
1 x 3 @ 95kg
1 x 2 @ 100kg didn't get in right start position
side delts
3 x 12 @ 10kg
csr
1 x 6 @ 45kg
2 x 6 @ 55kg
rear delts
3 x 12
feeling a bit of fatigue today. OHP is pressed off the pins set just above clavicles and it's a bit hit and miss getting the first press in the right direction.
1 x 15 @ 20kg
1 x 5 @ 40kg
1 x 3 @ 60kg
1 x f @ 75kg terrible press a mile forward and dumped
1 x 3 @ 75kg
1 x 3 @ 85kg
1 x 3 @ 95kg
1 x 2 @ 100kg didn't get in right start position
side delts
3 x 12 @ 10kg
csr
1 x 6 @ 45kg
2 x 6 @ 55kg
rear delts
3 x 12
feeling a bit of fatigue today. OHP is pressed off the pins set just above clavicles and it's a bit hit and miss getting the first press in the right direction.
matthewvc08/02/23 @ 14:33
dynamic bench
1 x 15 @ 20kg
1 x 5 @ 40kg
1 x 5 @ 60kg
1 x 5 @ 80kg
3 x 5 @ 95kg
1 x 3 @ 110kg
1 x 3 @ 120kg
cg pin press 3" off chest
1 x 8 @ 70kg
1 x 5 @ 100kg
1 x 5 @ 120kg
1 x 5 @ 125kg
triceps pushdowns
1 x 15
3 x 12
cable biceps
4 x 8
bit less tired today all weights moving quickly
1 x 15 @ 20kg
1 x 5 @ 40kg
1 x 5 @ 60kg
1 x 5 @ 80kg
3 x 5 @ 95kg
1 x 3 @ 110kg
1 x 3 @ 120kg
cg pin press 3" off chest
1 x 8 @ 70kg
1 x 5 @ 100kg
1 x 5 @ 120kg
1 x 5 @ 125kg
triceps pushdowns
1 x 15
3 x 12
cable biceps
4 x 8
bit less tired today all weights moving quickly