TRT - Thai Replacement Training
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| matthewvc |  | ... | 22-12-2023 @ 19:34 |
 ‘downsizing’ Member 5704, 3231 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bench 2 x 12 @ 20kg 1 x 10 @ 40kg 1 x 8 @ 60kg 1 x 3 @ 80kg 1 x 2 @ 80kg 1 x 1 @ 100kg 1 x 1 @ 120kg 1 x 2 @ 140kg 1 x 2 @ 160kg 1 x 2 @ 180kg f8 on 1 x 2 @ 182.5kg - failed 3rd after hitting safety and nearly falling off bench 1 x 3 @ 195kg - far better f8 off - deadstop off pins at chest 1 x 5 @ 140kg 1 x 5 @ 145kg ohp machine 1 x 3 @ 50kg 3 x 8 @ 85kg tricep dips machine 1 x 12 @ 80kg 2 x 10 @ 115kg seated cable rows 1 x 12 @ 66kg 2 x 10 @ 86kg v grip pushdowns 1 x 20 @ 20kg 1 x 12 @ 35kg 1 x 10 @ 45kg 180kg pretty easy, at least another rep was tempted to go heavier but will wait until next week. | ||
| matthewvc |  | ... | 24-12-2023 @ 15:31 |
‘downsizing’ Member 5704, 3231 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bench cg larsens 2 x 12 @ 20kg 1 x 10 @ 20kg 1 x 8 @ 40kg 1 x 3 @ 60kg 1 x 3 @ 80kg 2 x 3 @ 95kg 2 x 3 @ 105kg 1 x 3 @ 115kg Long pauses now 1 x 1 @ 130kg 1 x 1 @ 145kg 1 x 1 @ 160kg Ohp machine 2 x 12 @ 45kg rear delts 2 x 20 @ 42.5kg side raises 2 x 12 @ 10kg plate only 2 days since heavy bench due to disruption of Christmas shoulder/pecs aching a bit so kept everything light and easy Got to be closing in on a 200kg larsen with normal grip and free of aches and fatigue | ||
| matthewvc | | ... | 26-12-2023 @ 19:34 |
‘downsizing’ Member 5704, 3231 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | SSB box squat 3 x 5 @ 21kg 2 x 3 @ 71kg 1 x 2 @ 71kg 1 x 2 @ 91kg 1 x 1 @ 91kg 1 x 1 @ 116kg 1 x 1 @ 141kg 1 x 1 @ 166kg - add belt 1 x 1 @ 191kg - add wraps 1 x 1 @ 216kg 1 x 1 @ 241kg 1 x 1 @ 151kg - hip aching stopped leg extensions 2 x 12 @ 80kg leg curls 1 x 12 @ 35kg 1 x 8 @ 50kg 1 x 8 @ 65kg 1 x 6 @ 50kg - drop set single leg leg press 1 x 10 @ 50kg 1 x 10 @ 75kg 1 x 10 @ 100kg 241kg was hard but never in doubt whip is horrendous at that weight and unracking and stabilizing was the hard part. rest of session suffered a bit as a result be interesting to see what I could do on a monolift + 25kg squat bar. | ||
| matthewvc | | ... | 26-12-2023 @ 19:34 |
‘downsizing’ Member 5704, 3231 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | SSB box squat 3 x 5 @ 21kg 2 x 3 @ 71kg 1 x 2 @ 71kg 1 x 2 @ 91kg 1 x 1 @ 91kg 1 x 1 @ 116kg 1 x 1 @ 141kg 1 x 1 @ 166kg - add belt 1 x 1 @ 191kg - add wraps 1 x 1 @ 216kg 1 x 1 @ 241kg 1 x 1 @ 151kg - hip aching stopped leg extensions 2 x 12 @ 80kg leg curls 1 x 12 @ 35kg 1 x 8 @ 50kg 1 x 8 @ 65kg 1 x 6 @ 50kg - drop set single leg leg press 1 x 10 @ 50kg 1 x 10 @ 75kg 1 x 10 @ 100kg 241kg was hard but never in doubt whip is horrendous at that weight and unracking and stabilizing was the hard part. rest of session suffered a bit as a result be interesting to see what I could do on a monolift + 25kg squat bar. | ||
| matthewvc | | ... | 30-12-2023 @ 17:07 |
‘downsizing’ Member 5704, 3231 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bench 2 x 12 @ 20kg 1 x 5 @ 50kg 1 x 3 @ 50kg 1 x 2 @ 80kg 1 x 2 @ 110kg 1 x 1 @ 110kg 1 x 1 @ 130kg - pauses from now 1 x 1 @ 150kg 1 x 1 @ 170kg 1 x 1 @ 190kg failed second slingshot 1 x 5 @ 70kg 1 x 2 @ 110kg 1 x 2 @ 150kg 1 x 2 @ 190kg 1 x 2 @ 200kg annoyingly tweaked something in my neck/trap putting a top on this morning really hampered my bench, despite a good dose of ibuprofen first rep of 190kg was pretty good but second brought it down far too low and dumped it on pins. | ||
| matthewvc | | ... | 09-01-2024 @ 14:10 |
‘downsizing’ Member 5704, 3231 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | took a week off to let a few aches and pains heal up bench 2 x 12 @ 20kg 1 x 8 @ 40kg 1 x 5 @ 60kg 1 x 5 @ 75kg 1 x 5 @ 90kg 1 x 5 @ 105kg 1 x 5 @ 115kg f8 on 2 x 5 @ 130kg new incline lever plateloaded thing 1 x 8 @ 10kg 1 x 8 @ 30kg 1 x 8 @ 40kg - no idea what the whole contraption weighs just plate wieght triceps dips machine 1 x 10 @ 70kg 2 x 10 @ 80kg rope pushdowns 2 x 15 @ 20kg all very easy cutting for a few weeks as I'm carrying too much fat got up to 108kg at one point over christmas, down to 105.9kg today but most of that'll be loss of glycogen, water and less food in GI tract. start at 2000 kcal per day hopefully get back to 97-98kg by early march. enjoyable not having to eat as much. | ||
| matthewvc | | ... | 11-01-2024 @ 22:13 |
‘downsizing’ Member 5704, 3231 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | BW 105.8kg SSB off low box 2 x 5 @ 21kg 1 x 3 @ 61kg 1 x 3 @ 91kg 1 x 3 @ 121kg 1 x 3 @ 131kg 1 x 3 @ 141kg 1 x 3 @ 151kg Seated row 2 x 8 @ 75kg Leg extensions 2 x 10 @ 65kg Leg curls 2 x 8 @ 40kg easing back in, all easy enough just feel depleted from low carbs. | ||
| matthewvc | | ... | 12-01-2024 @ 13:32 |
‘downsizing’ Member 5704, 3231 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Bw 105.5kg Larsens 2 x 12 @ 20kg 1 x 5 @ 50kg 1 x 3 @ 70kg 2 x 3 @ 90kg 2 x 3 @ 100kg 2 x 3 @ 110kg 1 x 2 @ 120kg 1 x 1 @ 130kg 1 x 1 @ 140kg Seated ohp 3 x 5 @ 65kg Side delts 2 x 10 @ 10kg Face pulls 3 x 12 Rope push downs 2 x 15 45g carbs in form of energy drink during session made a big difference BW down, should be able to strip a 2lb/week no problem for a few weeks at my bf levels. | ||
| matthewvc | | ... | 15-01-2024 @ 10:55 |
‘downsizing’ Member 5704, 3231 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bw 105.4kg CGBP paused 2 x 15 @ 20kg 1 x 8 @ 30kg 1 x 5 @ 50kg 1 x 5 @ 60kg 1 x 3 @ 75kg 1 x 3 @ 90kg 1 x 3 @ 105kg 1 x 3 @ 120kg seated v grip cable row 1 x 10 @ 40kg 1 x 10 @ 47kg 1 x 10 @ 57kg pulldowns 2 x 10 exercise bike 300 kcals in 35 mins light session + some cardio | ||
| matthewvc | | ... | 16-01-2024 @ 13:39 |
‘downsizing’ Member 5704, 3231 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bw 104.5kg bench 2 x 15 @ 20kg 1 x 8 @ 40kg 1 x 5 @ 60kg 1 x 5 @ 80kg 1 x 5 @ 100kg 1 x 5 @ 112.5kg 1 x 5 @ 125kg f8 slingshot on 1 x 5 @ 135kg 1 x 5 @ 140kg seated ohp 1 x 6 @ 65kg 2 x 7 @ 65kg triceps dips machine 3 x 10 @ 87.5kg triceps pushdowns 1 x 12 @ 20kg 2 x 12 @ 25kg weight jumped down a bit today, never a linear process due to random things being a deficit does to electrolytes, aldosterone etc 50g carbs pre training helped me feel less depleted all weights easy enough strength wise, next week 135 x 5 | ||
| matthewvc | | ... | 17-01-2024 @ 22:53 |
‘downsizing’ Member 5704, 3231 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Bw 104.4kg SSB low box 2 x 5 @ 21kg 1 x 3 @ 61kg 1 x 1 @ 91kg 1 x 1 @ 111kg 1 x 3 @ 131kg 1 x 3 @ 151kg 1 x 3 @ 171kg Leg press (plate loaded) 1 x 8 @ 20kg 1 x 8 @ 40kg 1 x 8 @ 60kg 1 x 8 @ 90kg 1 x 8 @ 130kg Leg extensions 3 x 12 @ 70kg Leg curls 2 x 8 @ 42.5kg Abs 2 x 15 @ 70kg bike 45 mins 350cals another depleted but light session Leg press weights very easy, not the best machine but at least will be able to go over 200kg on this | ||
| matthewvc | | ... | 21-01-2024 @ 16:57 |
‘downsizing’ Member 5704, 3231 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bw 104.8kg cgbp 2 x 12 @ 20kg 1 x 8 @ 40kg 1 x 5 @ 60kg 1 x 3 @ 80kg 1 x 3 @ 95kg 1 x 3 @ 110kg 1 x 3 @ 125kg Vgrip cable row 1 x 10 @ 47kg 2 x 10 @ 67kg Pull down 3 x 10 @ 57kg cardio treadmill 2km at 5.5km / h All easy weight up as I ate a fair bit of carbs yesterday at friends birthday | ||
| matthewvc | | ... | 23-01-2024 @ 14:20 |
‘downsizing’ Member 5704, 3231 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bw 104.2kg bench press 2 x 12 @ 20kg 1 x 5 @ 50kg 1 x 5 @ 70kg 1 x 5 @ 90kg 1 x 5 @ 110kg 1 x 5 @ 122.5kg 1 x 5 @ 135kg f8 slingshot on 2 x 5 @ 150kg ohp seated 3 x 8 @ 65kg jm press 1 x 10 @ 40kg 1 x 8 @ 60kg 1 x 8 @ 70kg rope pushdowns 2 x 12 quite a depleted feeling session today weights still feel pretty easy but fatigue towards the end need to push a few carbs in pre training. | ||
| matthewvc | | ... | 25-01-2024 @ 14:14 |
‘downsizing’ Member 5704, 3231 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bw 103.5kg ssb box squats 2 x 5 @ 21kg 1 x 3 @ 61kg - add sleeves 1 x 3 @ 91kg 1 x 2 @ 121kg 1 x 2 @ 141kg - add belt 1 x 2 @ 161kg 1 x 2 @ 181kg 2 x 3 @ 111kg 1 x 3 @ 121kg leg press machine (single leg at time) 1 x 10 @ 72.5kg 1 x 8 @ 80kg leg extensions 1 x 12 @ 65kg 2 x 12 @ 80kg leg curls 1 x 10 @ 42.5kg 2 x 8 @ 50kg abs machine 1 x 12 @ 50kg 1 x 12 @ 80kg pretty depleted feeling but I am nearly 2 notches down on the weighlifting belt so the weight is coming off nice and fast. strength after the initial drop due to glycogen and water loss feels like it's holding up so boding well for it mainly being flab not muscle. | ||
| matthewvc | | ... | 26-01-2024 @ 13:57 |
‘downsizing’ Member 5704, 3231 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bw 102.9kg bench larsens 2 x 12 @ 20kg 1 x 8 @ 50kg 1 x 1 @ 50kg 1 x 3 @ 70kg 2 x 3 @ 90kg 2 x 3 @ 100kg 2 x 3 @ 110kg 1 x 2 @ 120kg 1 x 1 @ 135kg - close grip paused 1 x 1 @ 145kg 1 x 1 @ 155kg triceps dips machine 1 x 10 @ 80kg 2 x 10 @ 100kg seated ohp 2 x 12 @ 50kg side delts 1 x 12 @ 12.5kg 1 x 12 @ 15kg rear delts machine 1 x 12 @ 50kg 1 x 12 @ 57.5kg cardio walking 2km on treadmill pretty flat again today, but all done ok weight feels a bit low, hydration possibly bit off | ||