TRT - Thai Replacement Training
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| matthewvc |  | ... | 29-08-2023 @ 13:39 |
 ‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | box squat diy ssb 2 x 5 @ 20kg 1 x 3 @ 60kg 1 x 2 @ 90kg 1 x 1 @ 120kg 1 x 5 @ 150kg - add loose wraps 1 x 6 @ 160kg - extra rep by mistake seated cable rows 1 x 12 @ 40kg 3 x 10 @ 66kg quads 1 x 5 3 x 10 @ 85kg hamstrings 1 x 15 @ 32.5kg 2 x 12 @ 40kg abs machine 1 x 15 @ 65kg 3 x 12 @ 85kg back sore from post digging yesterday so just a couple of easy sets on squats. plan is to work up to a 5 with over 200kg on sat. | ||
| matthewvc | | ... | 31-08-2023 @ 13:59 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Post Edited: 31.08.2023 @ 14:00 PM by matthewvc bench bottom up off pins2 x 10 @ 20kg 1 x 8 @ 40kg 1 x 5 @ 60kg 1 x 3 @ 80kg 1 x 2 @ 100kg 1 x 1 @ 120kg - paused normal to here 1 x 1 @ 135kg - pins here 1 x 5 @ 150kg - added belt too 1 x 8 @ 115kg - removed belt 1 x 8 @ 120kg doubled thick red band 1 x 8 @ 60kg 1 x 8 @ 70kg seated ohp machine 1 x 5 @ 35kg 3 x 8 @ 77.5kg v grip pushdowns 1 x 12 @ 40kg 3 x 12 @ 52kg face pulls 3 x 12 straight arm lats 1 x 12 - light 2 x 12 managed 120kg normal paused without shoulder pain. will go 10-15kg more next week. bottom ups are from bar slightly sinking into chest when scapula retracted (arched for me is minimal). 150kg was pretty good, definitely 155kg x 5 there for the taking, which will be a pretty decent improvement over 160kg x 3 previously and fair old step towards a 200kg single. | ||
| matthewvc | | ... | 02-09-2023 @ 17:52 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | diy ssb off parallel box 3 x 5 @ 20kg 1 x 5 @ 60kg 1 x 3 @ 90kg 1 x 2 @ 120kg 1 x 1 @ 150kg - wraps on 1 x 1 @ 180kg 1 x 5 @ 205kg - belt on 1 x 5 @ 170kg - belt off rack pull using stiff bar 1 x 3 @ 20kg 1 x 2 @ 60kg 1 x 2 @ 110kg 1 x 2 @ 140kg 1 x 2 @ 170kg 1 x 2 @ 185kg 1 x 2 @ 200kg 1 x 2 @ 220kg SLDL 1 x 2 @ 110kg 1 x 5 @ 140kg 1 x 5 @ 175kg seated rows 1 x 8 @ 50kg 3 x 8 @ 65kg abs machine 1 x 15 @ 60kg 2 x 15 @ 70kg squats ass slipped up box a little first rep of 205kg made it harder than needed. still a bit more to go, will use the low bench and mat next week. rack pulls felt a lot stronger. | ||
| matthewvc | | ... | 03-09-2023 @ 17:27 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bench larsens 2 x 10 @ 20kg 1 x 5 @ 50kg 1 x 3 @ 70kg 1 x 3 @ 90kg 1 x 5 @ 105kg 1 x 5 @ 112.5kg 1 x 5 @ 120kg seated db press 1 x 5 @ 15kg 1 x 12 @ 22.5kg 1 x 12 @ 25kg seated ohp 1 x 15 @ 50kg 1 x 12 @ 65kg 1 x 8 @ 65kg - stopped felt a bit of shoulder ache triceps dips 1 x 12 @ 60kg 1 x 10 @ 80kg 1 x 10 @ 90kg pulldowns 1 x 10 @ 44kg 2 x 10 @ 66kg rope triceps 1 x 15 @ 15kg 1 x 12 @ 20kg 2 x 12 @ 25kg all easy enough and done in 30 mins. | ||
| matthewvc | | ... | 05-09-2023 @ 13:06 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | diy ssb low box 2 x 5 @ 20kg 1 x 3 @ 60kg 1 x 2 @ 90kg 1 x 1 @ 120kg 1 x 5 @ 150kg - add light wraps 1 x 5 @ 170kg leg extensions 1 x 5 @ 60kg 3 x 10 @ 90kg leg curls 1 x 15 @ 25kg 1 x 12 @ 42.5kg 1 x 12 @ 45kg seated rows 1 x 8 @ 60kg 3 x 8 @ 80kg abs machine 1 x 3 @ 65kg 3 x 10 @ 85kg (whole stack) nice easy squats, holding back for a big top set of 5 north of 210kg on saturday. have finally worked out set up the seated leg curl to work best for my proportions, so should see more hamstring gains on this now. | ||
| matthewvc | | ... | 07-09-2023 @ 12:04 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bench bottom up paused 2 x 10 @ 20kg 1 x 5 @ 50kg 1 x 5 @ 70kg 1 x 3 @ 90kg 1 x 1 @ 110kg 1 x 1 @ 130kg - pins 1 x 1 @ 142.5kg 1 x 2 @ 155kg - dumped third forward miserably, head gone so binned off session awful session, 1. too hot and humid, 2. feeling pissed off with new project work. basically got pinged as I warmed to attend a f**king meeting on teams (I'm on my lunch hour!) f**k THAT - head gone. I am basically ticking down the days until my missus and son can renew their visas, which needs 'proof of stable income' then I am back contracting. | ||
| matthewvc | | ... | 07-09-2023 @ 23:20 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | decided to try again late at night bottom up bench paused 2 x 10 @ 20kg 1 x 5 @ 40kg 1 x 5 @ 60kg 1 x 3 @ 80kg 1 x 2 @ 100kg 1 x 1 @ 120kg 1 x 1 @ 140kg - off pins now 1 x 5 @ 155kg 1 x 5 @ 100kg 1 x 5 @ 115kg 1 x 5 @ 125kg doubled red band 1 x 5 @ 60kg 1 x 5 @ 80kg seated ohp 1 x 5 @ 50kg 2 x 10 @ 70kg v-grip pushdowns 1 x 12 @ 20kg 2 x 10 @ 30kg face pulls 2 x 10 palms facing pulldowns 1 x 8 @ 44kg 1 x 8 @ 55kg 1 x 8 @ 66kg 155 x 5 not too hard in the end. far cooler far more hydrated far less stressed amazing how much lighter weights feel when everything is in place. once this block is done, I'll move the heavy days to the weekend. | ||
| matthewvc | | ... | 09-09-2023 @ 15:10 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Post Edited: 09.09.2023 @ 15:17 PM by matthewvc diy ssb squat off parallel box3 x 5 @ 20kg 1 x 5 @ 50kg 1 x 3 @ 80kg 1 x 2 @ 110kg 1 x 1 @ 140kg - changed bar to thick 22kg ones 1 x 1 @ 140kg 1 x 1 @ 160kg 1 x 1 @ 180kg - add loose wraps 1 x 1 @ 200kg - add belt 1 x 5 @ 220kg - tighter wraps (1 more revolution) deadlift 1 x 1 @ 60kg 1 x 2 @ 100kg 1 x 2 @ 130kg 1 x 2 @ 140kg 1 x 2 @ 150kg 1 x 2 @ 160kg sldl 1 x 3 @ 130kg 1 x 3 @ 160kg 1 x 5 @ 182.5kg seated rows 1 x 8 @ 65kg 1 x 8 @ 80kg 1 x 8 @ 65kg abs machine 1 x 15 @ 60kg 2 x 15 @ 75kg unpleasantly hot+humid but I at least had plenty of carbs and fluids in me. 220 x 5 was pretty tough. rest of session suffered a bit as a result of both this and the heat, but glad to be repping 5 plates on squats. once I get in a monolift, proper squat bar and a lower bar position shouldn't be far off a wrapped 300kg. the straps ssb setup is a very precarious, very high bar position, but it saves my shoulders trying to squeeze under a bar in a power rack. comeback total 220-180-240 640kg also waiting for a blood test result for testosterone levels. whilst I am making rapid progress in the gym, it's all very 'muscle memory' and outside I definitely feeling tired, low sex drive, low motivation. if low, TRT will no doubt improve both this and my gym lifts. | ||
| matthewvc | | ... | 11-09-2023 @ 17:47 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bench larsens 2 x 10 @ 20kg 1 x 5 @ 50kg 1 x 5 @ 70kg 1 x 3 @ 90kg 1 x 3 @ 100kg 1 x 3 @ 110kg seated db press 1 x 8 @ 20kg 1 x 8 @ 25kg seated ohp machine 1 x 8 @ 40kg 1 x 8 @ 70kg triceps pushdowns 3 x 12 pulldowns 1 x 5 @ 44kg 1 x 5 @ 66kg 1 x 5 @ 86kg triceps dips machine 1 x 8 @ 50kg 1 x 8 @ 75kg 1 x 8 @ 100kg easier session today, could still feel the two pretty heavy efforts prior to this. | ||
| matthewvc | | ... | 12-09-2023 @ 20:26 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | results in from blood test: testosterona free 0.149 nmol/L range 0.220 - 0.65 testosterona total 6.71 nmol/L range 12 - 30 shbg 25.0 nmol/L range 18 - 40 very low, under 8 is classed as hypogonadal. I'm amazed I can lift anything. I now need another more comprehensive test and consultation (or sod that and consult Dr. Big Rory) | ||
| matthewvc | | ... | 15-09-2023 @ 23:33 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | busy and stressed at work first session this week bench bottom up 2 x 10 @ 20kg 1 x 5 @ 50kg 1 x 3 @ 70kg 1 x 1 @ 70kg 1 x 2 @ 90kg 1 x 1 @ 110kg 1 x 1 @ 130kg 1 x 1 @ 145kg - bottom up from here 1 x 5 @ 160kg 1 x 5 @ 100kg 1 x 5 @ 115kg 1 x 5 @ 130kg add thick red band doubled 1 x 5 @ 50kg 1 x 5 @ 70kg 1 x 5 @ 85kg - pretty hard ohp machine 1 x 10 @ 50kg - shoulder aching again 2 x 8 @ 70kg rope pushdowns 3 x 12 pulldowns palms facing 1 x 8 @ 40kg 1 x 6 @ 66kg 1 x 6 @ 76kg 1 x 6 @ 86kg straight arm pullovers 2 x 12 @ light 160kg x 5 with a week of too much work, s**tty eating, poor sleep and clinically low test. I'll bet my house that my achy shoulder improves dramatically when I get on HRT and estrogen levels rise. another more thorough blood test in 2 weeks for FSH, LSH, PSA, RBC and so on. | ||
| matthewvc | | ... | 17-09-2023 @ 11:19 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Post Edited: 17.09.2023 @ 11:20 AM by matthewvc did late night sat/16diy ssb squats parallel box 2 x 5 @ 20kg 1 x 3 @ 60kg 1 x 2 @ 60kg 1 x 2 @ 100kg 1 x 2 @ 120kg 1 x 2 @ 140kg 1 x 2 @ 160kg 1 x 2 @ 175kg - loose wraps 1 x 2 @ 185kg - belt deadlifts 2 x 3 @ 60kg 1 x 2 @ 100kg 1 x 2 @ 130kg 1 x 1 @ 130kg - stopped lower back/SI not playing today seated row machine 3 x 5 abs 2 x 10 too much bending over and heavy lifting doing more garden work. lower back, erectors, traps aching from the off. also going to switch deads and squats to different days getting increasingly difficult to do both effectively as the weights rise. tue heavy squats thu bench heavy sat heavy deads + lighter squats sun bench light | ||
| matthewvc | | ... | 19-09-2023 @ 21:32 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | easy session larsen press 2 x 10 @ 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 4 @ 110kg 1 x 5 @ 100kg seated ohp machine 1 x 8 @ 50kg 2 x 8 @ 60kg triceps dips 1 x 8 @ 50kg 2 x 8 @ 75kg seated rows 1 x 5 @ 50kg 2 x 5 @ 65kg triceps pushdowns 2 x 10 all done in about 20 minutes | ||
| matthewvc | | ... | 22-09-2023 @ 21:18 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bench 2 x 10 @ 20kg 1 x 6 @ 50kg 1 x 5 @ 80kg 1 x 3 @ 100kg 1 x 3 @ 120kg - bottom up from here 1 x 3 @ 132.5kg 1 x 3 @ 145kg 1 x 5 @ 110kg 1 x 5 @ 115kg doubled red band 1 x 8 @ 40kg 1 x 8 @ 50kg 1 x 8 @ 55kg seated ohp machine 1 x 5 @ 50kg 2 x 5 @ 65kg rear delts machine 3 x 12 @ 50kg triceps pushdowns 3 x 12 lot of shoulder ache today benching, even the bottom ups apart from that comfy weights to ease back into a triples build up. plan is workup triple, back off 2 sets x 5 around 80% 145 x 3, 2 x 5 ~115 152.5 x 3, 2 x 5 ~122.5 160 x 3, 2 x 5 ~130 167.5 x 3, 1 x 5 ~135 172.5 x 3 | ||
| matthewvc | | ... | 25-09-2023 @ 09:57 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | sat deads 4" rack pulls 2 x 5 @ 20kg 1 x 5 @ 60kg 1 x 3 @ 100kg 1 x 2 @ 140kg 1 x 2 @ 170kg 1 x 2 @ 190kg 1 x 1 @ 210kg - SI joint pain stopped SLDL 1 x 3 @ 140kg - still painful stopped seated rows 3 x 8 seated abs 2 x 10 crap aborted session, still sore from yet more post hole laying in garden and fatigued up the entire back from lower to traps, was hoping to rack pull 227.5kg x 2 but sharp pain in SI meant otherwise think I'll squat light first as warmup too, don't think jumping straight into DLs is a good idea either. sun bench feet up on bench 2 x 10 @ 20kg 1 x 8 @ 40kg 1 x 5 @ 60kg 1 x 5 @ 80kg 1 x 5 @ 100kg 1 x 5 @ 107.5kg 1 x 5 @ 115kg diy slingshot using red band wrapped around arms 1 x 5 @ 60kg 1 x 5 @ 100kg 1 x 5 @ 120kg seated db press 1 x 12 @ 20kg 1 x 12 @ 25kg seated ohp machine 1 x 8 @ 50kg 2 x 8 @ 65kg triceps dips machine 1 x 10 @ 50kg 2 x 10 @ 80kg did feet up as larsens still stress my aching lower back with feet dangling off. the red band DIY slingshot is quite nice, not too much assistance like my old black maddog supertraining one (60kg touches quite easy with the band), so hope this will have more carryover back to raw. aim is to do quite easy but explosive reps with it rather than trying to do 250kg+ CNS draining max efforts. | ||
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