TRT - Thai Replacement Training
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matthewvc19/03/24 @ 14:02
bw 94.1kg
bench
2 x 12 @ 20kg
1 x 5 @ 40kg
1 x 3 @ 40kg
1 x 3 @ 60kg
1 x 2 @ 80kg
1 x 1 @ 100kg
2 x 1 @ 120kg - bottom up
1 x 1 @ 130kg - achy but easy
ohp
1 x 12 @ 40kg
1 x 5 @ 45kg
1 x 5 @ 55kg
1 x 5 @ 65kg
triceps dips machine
1 x 12 @ 65kg
1 x 8 @ 90kg
1 x 8 @ 100kg
1 x 8 @ 110kg
rope pushdowns
3 x 10
cardio
536 cals on the cross ski machine @ ~8.0 Mets
shoulder aching still so just a few light-ish singles
next couple of sessions I'll do some dumbbells for a break
as I can hold these palms facing which take a lot of strain
off the shoulder and then be ready to start training and eating properly
bench
2 x 12 @ 20kg
1 x 5 @ 40kg
1 x 3 @ 40kg
1 x 3 @ 60kg
1 x 2 @ 80kg
1 x 1 @ 100kg
2 x 1 @ 120kg - bottom up
1 x 1 @ 130kg - achy but easy
ohp
1 x 12 @ 40kg
1 x 5 @ 45kg
1 x 5 @ 55kg
1 x 5 @ 65kg
triceps dips machine
1 x 12 @ 65kg
1 x 8 @ 90kg
1 x 8 @ 100kg
1 x 8 @ 110kg
rope pushdowns
3 x 10
cardio
536 cals on the cross ski machine @ ~8.0 Mets
shoulder aching still so just a few light-ish singles
next couple of sessions I'll do some dumbbells for a break
as I can hold these palms facing which take a lot of strain
off the shoulder and then be ready to start training and eating properly
matthewvc20/03/24 @ 14:26
Post Edited: 20.03.2024 @ 14:57 PM by matthewvc
bw 94.1kgssb off box
3 x 5 @ 21kg
1 x 3 @ 61kg
1 x 2 @ 61kg
1 x 2 @ 91kg
1 x 2 @ 121kg
1 x 2 @ 141kg - loose wraps
1 x 2 @ 161kg - belt
1 x 2 @ 181kg
leg press 45 degree
1 x 5 @ 50kg
1 x 5 @ 90kg
1 x 5 @ 130kg
1 x 5 @ 170kg
leg extensions
1 x 5 @ 50kg
1 x 10 @ 85kg
1 x 10 @ 95kg
leg curls
1 x 12 @ 35kg
1 x 12 @ 50kg
1 x 10 @ 60kg
cardio
cross trainer 530 kcals @ ~8 mets
all pretty comfy, think most I've done off box during this cut was 190 x 2.
once back to a normal diet I'll be quickly back over 200kg on this.
also down to a comfortable last hole on belt now
will have to start drilling a new one soon.
matthewvc22/03/24 @ 13:05
bw 93.8kg
db bench palms facing
1 x 15 @ 10kg
1 x 12 @ 15kg
1 x 12 @ 20kg
1 x 12 @ 25kg
seated ohp
1 x 8 @ 40kg
1 x 8 @ 50kg
1 x 8 @ 60kg
triceps dips machine
1 x 10 @ 80kg
1 x 10 @ 90kg
1 x 10 @ 100kg
db side delts
1 x 12 @ 12.5kg
1 x 10 @ 15kg
rear delts machine
1 x 12 @ 50kg
1 x 10 @ 70kg
cardio
150 cals stairmaster ~8 mets
150 cals cross trainer ~8 mets
light db session to give aching shoulder a break
rushed for time so the cardio was under 25 mins.
db bench palms facing
1 x 15 @ 10kg
1 x 12 @ 15kg
1 x 12 @ 20kg
1 x 12 @ 25kg
seated ohp
1 x 8 @ 40kg
1 x 8 @ 50kg
1 x 8 @ 60kg
triceps dips machine
1 x 10 @ 80kg
1 x 10 @ 90kg
1 x 10 @ 100kg
db side delts
1 x 12 @ 12.5kg
1 x 10 @ 15kg
rear delts machine
1 x 12 @ 50kg
1 x 10 @ 70kg
cardio
150 cals stairmaster ~8 mets
150 cals cross trainer ~8 mets
light db session to give aching shoulder a break
rushed for time so the cardio was under 25 mins.
matthewvc24/03/24 @ 20:30
bw 94.1kg
seated vgrip cable rows
1 x 12 @ 40kg
1 x 8 @ 56kg
1 x 5 @ 76kg
1 x 5 @ 86kg
1 x 5 @ 96kg
1 x 8 @ 76kg
palms facing pulldowns
1 x 10 @ 56kg
1 x 8 @ 67kg
1 x 5 @ 77kg
1 x 5 @ 97kg
1 x 5 @ 117kg
2 x 8 @ 67kg
deads
a few warm up to 80kg
SI still in no shape - need to see physio
seated abs machine
2 x 17 @ 85kg
cardio
151 cals elliptical
422 cals bike
More weight due to carbs and cals rising
leaner round waist. back at maintenance
from April 1st.
seated vgrip cable rows
1 x 12 @ 40kg
1 x 8 @ 56kg
1 x 5 @ 76kg
1 x 5 @ 86kg
1 x 5 @ 96kg
1 x 8 @ 76kg
palms facing pulldowns
1 x 10 @ 56kg
1 x 8 @ 67kg
1 x 5 @ 77kg
1 x 5 @ 97kg
1 x 5 @ 117kg
2 x 8 @ 67kg
deads
a few warm up to 80kg
SI still in no shape - need to see physio
seated abs machine
2 x 17 @ 85kg
cardio
151 cals elliptical
422 cals bike
More weight due to carbs and cals rising
leaner round waist. back at maintenance
from April 1st.
matthewvc24/03/24 @ 20:30
bw 94.1kg
seated vgrip cable rows
1 x 12 @ 40kg
1 x 8 @ 56kg
1 x 5 @ 76kg
1 x 5 @ 86kg
1 x 5 @ 96kg
1 x 8 @ 76kg
palms facing pulldowns
1 x 10 @ 56kg
1 x 8 @ 67kg
1 x 5 @ 77kg
1 x 5 @ 97kg
1 x 5 @ 117kg
2 x 8 @ 67kg
deads
a few warm up to 80kg
SI still in no shape - need to see physio
seated abs machine
2 x 17 @ 85kg
cardio
151 cals elliptical
422 cals bike
More weight due to carbs and cals rising
leaner round waist. back at maintenance
from April 1st.
seated vgrip cable rows
1 x 12 @ 40kg
1 x 8 @ 56kg
1 x 5 @ 76kg
1 x 5 @ 86kg
1 x 5 @ 96kg
1 x 8 @ 76kg
palms facing pulldowns
1 x 10 @ 56kg
1 x 8 @ 67kg
1 x 5 @ 77kg
1 x 5 @ 97kg
1 x 5 @ 117kg
2 x 8 @ 67kg
deads
a few warm up to 80kg
SI still in no shape - need to see physio
seated abs machine
2 x 17 @ 85kg
cardio
151 cals elliptical
422 cals bike
More weight due to carbs and cals rising
leaner round waist. back at maintenance
from April 1st.
matthewvc26/03/24 @ 14:29
bw 93.7kg
bench
2 x 12 @ 20kg
1 x 5 @ 40kg
1 x 3 @ 60kg
1 x 2 @ 80kg
1 x 1 @ 100kg
1 x 3 @ 110kg - slingshot
1 x 1 @ 110kg
ohp
1 x 5 @ 35kg
1 x 5 @ 50kg
1 x 5 @ 65kg
1 x 5 @ 75kg
triceps dips machine
1 x 8 @ 65kg
1 x 8 @ 80kg
1 x 8 @ 95kg
1 x 8 @ 110kg
bench press machine
few light sets
triceps v grip
1 x 12 @ 25kg
1 x 8 @ 35kg
1 x 12 @ 25kg
cardio
301 cals cross trainer
140 cals bike
light session bench as shoulder still annoying me a bit
couldn't unrack the slingshot without irritating shoulder
so left it (need to set pins higher and go close grip)
will not do any pressing movements for rest of week.
does feel like it's slowly improving
bench
2 x 12 @ 20kg
1 x 5 @ 40kg
1 x 3 @ 60kg
1 x 2 @ 80kg
1 x 1 @ 100kg
1 x 3 @ 110kg - slingshot
1 x 1 @ 110kg
ohp
1 x 5 @ 35kg
1 x 5 @ 50kg
1 x 5 @ 65kg
1 x 5 @ 75kg
triceps dips machine
1 x 8 @ 65kg
1 x 8 @ 80kg
1 x 8 @ 95kg
1 x 8 @ 110kg
bench press machine
few light sets
triceps v grip
1 x 12 @ 25kg
1 x 8 @ 35kg
1 x 12 @ 25kg
cardio
301 cals cross trainer
140 cals bike
light session bench as shoulder still annoying me a bit
couldn't unrack the slingshot without irritating shoulder
so left it (need to set pins higher and go close grip)
will not do any pressing movements for rest of week.
does feel like it's slowly improving
matthewvc28/03/24 @ 14:13
bw 93.5kg
ssb box squat
2 x 5 @ 21kg
1 x 3 @ 51kg
1 x 2 @ 81kg
1 x 2 @ 101kg
1 x 2 @ 121kg
1 x 2 @ 141kg
1 x 5 @ 151kg
legpress
1 x 5 @ 40kg
1 x 5 @ 80kg
1 x 5 @ 120kg
leg extensions
1 x 10 @ 65kg
1 x 8 @ 75kg
1 x 8 @ 85kg
leg curls
1 x 12 @ 40kg
1 x 8 @ 50kg
1 x 8 @ 60kg
cardio
45 mins bike, 15 min treadmill ~560 cals
easy session today, all weights light.
ssb box squat
2 x 5 @ 21kg
1 x 3 @ 51kg
1 x 2 @ 81kg
1 x 2 @ 101kg
1 x 2 @ 121kg
1 x 2 @ 141kg
1 x 5 @ 151kg
legpress
1 x 5 @ 40kg
1 x 5 @ 80kg
1 x 5 @ 120kg
leg extensions
1 x 10 @ 65kg
1 x 8 @ 75kg
1 x 8 @ 85kg
leg curls
1 x 12 @ 40kg
1 x 8 @ 50kg
1 x 8 @ 60kg
cardio
45 mins bike, 15 min treadmill ~560 cals
easy session today, all weights light.
matthewvc01/04/24 @ 21:25
bw 94.2kg
v-grip rows
1 x 10 @ 40kg
1 x 8 @ 57kg
1 x 6 @ 77kg
3 x 6 @ 87kg
pulldowns
1 x 10 @ 40kg
3 x 8 @ 77kg
biceps machine
3 x 10 @ 25kg
abs machine
1 x 12 @ 65kg
2 x 12 @ 70kg
cardio
30 mins bike 295 cals
cals up to ~2750, cardio + steps halved
bit of weight jump from glycogen and extra food in system
aim is to get back up to 100kg whilst minimising fat gain
v-grip rows
1 x 10 @ 40kg
1 x 8 @ 57kg
1 x 6 @ 77kg
3 x 6 @ 87kg
pulldowns
1 x 10 @ 40kg
3 x 8 @ 77kg
biceps machine
3 x 10 @ 25kg
abs machine
1 x 12 @ 65kg
2 x 12 @ 70kg
cardio
30 mins bike 295 cals
cals up to ~2750, cardio + steps halved
bit of weight jump from glycogen and extra food in system
aim is to get back up to 100kg whilst minimising fat gain
matthewvc02/04/24 @ 22:50
bw 93.4kg
bench press
2 x 12 @ 20kg
1 x 8 @ 40kg
1 x 5 @ 60kg
1 x 2 @ 80kg
1 x 5 @ 100kg
1 x 5 @ 110kg
1 x 5 @ 115kg
f8 slingshot close grip
1 x 5 @ 120kg
1 x 5 @ 125kg
seated ohp machine
1 x 8 @ 50kg
1 x 8 @ 55kg
1 x 8 @ 60kg
triceps dips machine
1 x 5 @ 60kg
3 x 10 @ 90kg
rope triceps
3 x 10 @ 47kg
face pulls
3 x 12 @ 33kg
cardio
20 mins, 152 cals of incline treadmill
calories have gone up + creatine back at 5g/day but weight down.
likely cause is various water retaining hormones like cortisol
dropping off now I am eating more.
reasonably easy session, even if weights are 70% of my 108kg bw peak.
slingshot took some adjusting to as well, the weight loss
has made this a lot looser and less effective.
bench press
2 x 12 @ 20kg
1 x 8 @ 40kg
1 x 5 @ 60kg
1 x 2 @ 80kg
1 x 5 @ 100kg
1 x 5 @ 110kg
1 x 5 @ 115kg
f8 slingshot close grip
1 x 5 @ 120kg
1 x 5 @ 125kg
seated ohp machine
1 x 8 @ 50kg
1 x 8 @ 55kg
1 x 8 @ 60kg
triceps dips machine
1 x 5 @ 60kg
3 x 10 @ 90kg
rope triceps
3 x 10 @ 47kg
face pulls
3 x 12 @ 33kg
cardio
20 mins, 152 cals of incline treadmill
calories have gone up + creatine back at 5g/day but weight down.
likely cause is various water retaining hormones like cortisol
dropping off now I am eating more.
reasonably easy session, even if weights are 70% of my 108kg bw peak.
slingshot took some adjusting to as well, the weight loss
has made this a lot looser and less effective.
matthewvc04/04/24 @ 13:46
bw 94.2kg
SSB box squat
2 x 6 @ 21kg
1 x 3 @ 61kg
1 x 2 @ 91kg
1 x 1 @ 121kg
1 x 5 @ 141kg
1 x 5 @ 156kg
1 x 8 @ 126kg
leg press (all reps from dead stop on safety bar at bottom)
1 x 8 @ 40kg
1 x 8 @ 80kg
1 x 8 @ 120kg
1 x 8 @ 160kg
1 x 8 @ 190kg
leg extensions
1 x 10 @ 80kg
2 x 10 @ 90kg
leg curls
1 x 5 @ 30kg
3 x 10 @ 50kg
cardio to be moved to a dedicated session
as volume and weight will be increasing a lot over next few weeks.
SSB box squat
2 x 6 @ 21kg
1 x 3 @ 61kg
1 x 2 @ 91kg
1 x 1 @ 121kg
1 x 5 @ 141kg
1 x 5 @ 156kg
1 x 8 @ 126kg
leg press (all reps from dead stop on safety bar at bottom)
1 x 8 @ 40kg
1 x 8 @ 80kg
1 x 8 @ 120kg
1 x 8 @ 160kg
1 x 8 @ 190kg
leg extensions
1 x 10 @ 80kg
2 x 10 @ 90kg
leg curls
1 x 5 @ 30kg
3 x 10 @ 50kg
cardio to be moved to a dedicated session
as volume and weight will be increasing a lot over next few weeks.
matthewvc05/04/24 @ 12:54
bw 94.3kg
larsens
2 x 12 @ 20kg
1 x 8 @ 40kg
1 x 5 @ 60kg
1 x 5 @ 75kg
1 x 5 @ 90kg
1 x 5 @ 100kg
1 x 5 @ 105kg
seated ohp
1 x 6 @ 35kg
2 x 6 @ 65kg
1 x 6 @ 70kg
side delts
3 x 12 @ 12.5kg
triceps dips machine
1 x 12 @ 50kg
1 x 12 @ 65kg
1 x 12 @ 75kg
1 x 12 @ 85kg
rear delts machine
1 x 12 @ 55kg
2 x 10 @ 70kg
10 mins on treadmill to get some steps in
all easy feeling stronger
larsens
2 x 12 @ 20kg
1 x 8 @ 40kg
1 x 5 @ 60kg
1 x 5 @ 75kg
1 x 5 @ 90kg
1 x 5 @ 100kg
1 x 5 @ 105kg
seated ohp
1 x 6 @ 35kg
2 x 6 @ 65kg
1 x 6 @ 70kg
side delts
3 x 12 @ 12.5kg
triceps dips machine
1 x 12 @ 50kg
1 x 12 @ 65kg
1 x 12 @ 75kg
1 x 12 @ 85kg
rear delts machine
1 x 12 @ 55kg
2 x 10 @ 70kg
10 mins on treadmill to get some steps in
all easy feeling stronger
matthewvc07/04/24 @ 20:00
Post Edited: 07.04.2024 @ 20:01 PM by matthewvc
bw 95kgv-grip cable rows
1 x 10 @ 40kg
1 x 8 @ 57kg
1 x 8 @ 77kg
3 x 8 @ 97kg
1 x 6 @ 107kg
pulldowns
1 x 5 @ 40kg
3 x 8 @ 87kg
1 x 8 @ 97kg
bicep curls ez bar
2 x 10 @ 20kg
bicep curls machine
1 x 12 @ 25kg
2 x 10 @ 30kg
seated abs machine
1 x 16 @ 85kg
1 x 16 @ 87.5kg (full stack + 2.5kg plate)
cardio
30 mins steep incline treadmill ~250cals
all pretty easy, more volume and more weight.
matthewvc08/04/24 @ 22:00
bw 95.4kg
bench press
2 x 12 @ 20kg
1 x 8 @ 50kg
1 x 5 @ 70kg
1 x 2 @ 90kg
1 x 5 @ 105kg
1 x 5 @ 120kg
1 x 5 @ 125kg
f8 slingshot close grip
1 x 6 @ 130kg
1 x 6 @ 135kg
seated ohp
1 x 8 @ 55kg
1 x 8 @ 60kg
1 x 8 @ 65kg
1 x 8 @ 67.5kg
triceps dips machine
1 x 1 @ 80kg
3 x 10 @ 100kg
pushdowns v-grip
1 x 12 @ 21kg
2 x 12 @ 31kg
face pulls
3 x 12 @ 21kg
cardio
15% incline treadmill for 20 mins
shoulder feeling better, weights feeling easier
creatine + carbs + natty insulina and help from berberine adds tons of strength.
bench press
2 x 12 @ 20kg
1 x 8 @ 50kg
1 x 5 @ 70kg
1 x 2 @ 90kg
1 x 5 @ 105kg
1 x 5 @ 120kg
1 x 5 @ 125kg
f8 slingshot close grip
1 x 6 @ 130kg
1 x 6 @ 135kg
seated ohp
1 x 8 @ 55kg
1 x 8 @ 60kg
1 x 8 @ 65kg
1 x 8 @ 67.5kg
triceps dips machine
1 x 1 @ 80kg
3 x 10 @ 100kg
pushdowns v-grip
1 x 12 @ 21kg
2 x 12 @ 31kg
face pulls
3 x 12 @ 21kg
cardio
15% incline treadmill for 20 mins
shoulder feeling better, weights feeling easier
creatine + carbs + natty insulina and help from berberine adds tons of strength.
matthewvc09/04/24 @ 22:13
bw 95.5kg
ssb box squats
2 x 6 @ 21kg
1 x 1 @ 21kg
1 x 3 @ 71kg
1 x 2 @ 91kg
1 x 1 @ 111kg
1 x 1 @ 131kg
1 x 2 @ 151kg
1 x 5 @ 161kg
1 x 8 @ 131kg
1 x 8 @ 136kg
leg press
1 x 8 @ 90kg
1 x 8 @ 130kg
1 x 8 @ 170kg
1 x 8 @ 200kg
leg extensions
1 x 5 @ 60kg
1 x 12 @ 80kg
1 x 10 @ 95kg
1 x 10 @ 90kg
leg curls
1 x 10 @ 50kg
2 x 8 @ 60kg
slowly improving
ssb box squats
2 x 6 @ 21kg
1 x 1 @ 21kg
1 x 3 @ 71kg
1 x 2 @ 91kg
1 x 1 @ 111kg
1 x 1 @ 131kg
1 x 2 @ 151kg
1 x 5 @ 161kg
1 x 8 @ 131kg
1 x 8 @ 136kg
leg press
1 x 8 @ 90kg
1 x 8 @ 130kg
1 x 8 @ 170kg
1 x 8 @ 200kg
leg extensions
1 x 5 @ 60kg
1 x 12 @ 80kg
1 x 10 @ 95kg
1 x 10 @ 90kg
leg curls
1 x 10 @ 50kg
2 x 8 @ 60kg
slowly improving
matthewvc11/04/24 @ 12:59
bw 95.8kg
bench press larsens
2 x 12 @ 20kg
1 x 8 @ 50kg
1 x 5 @ 70kg
1 x 5 @ 90kg
1 x 5 @ 100kg
1 x 5 @ 105kg
1 x 5 @ 110kg
seated ohp
1 x 5 @ 40kg
3 x 7 @ 70kg
seated triceps
1 x 5 @ 60kg
3 x 12 @ 90kg
side delts
1 x 12 @ 12.5kg
2 x 10 @ 10kg
facepulls
2 x 12 @ 32kg
rear delts
1 x 12 @ 65kg
2 x 10 @ 72.5kg
cardio
bike 150 cals 12 mins
weights getting easier
bench press larsens
2 x 12 @ 20kg
1 x 8 @ 50kg
1 x 5 @ 70kg
1 x 5 @ 90kg
1 x 5 @ 100kg
1 x 5 @ 105kg
1 x 5 @ 110kg
seated ohp
1 x 5 @ 40kg
3 x 7 @ 70kg
seated triceps
1 x 5 @ 60kg
3 x 12 @ 90kg
side delts
1 x 12 @ 12.5kg
2 x 10 @ 10kg
facepulls
2 x 12 @ 32kg
rear delts
1 x 12 @ 65kg
2 x 10 @ 72.5kg
cardio
bike 150 cals 12 mins
weights getting easier