TRT - Thai Replacement Training
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matthewvc22/12/23 @ 19:34
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.
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.
matthewvc24/12/23 @ 15:31
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
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
matthewvc26/12/23 @ 19:34
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.
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.
matthewvc26/12/23 @ 19:34
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.
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.
matthewvc30/12/23 @ 17:07
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.
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.
matthewvc09/01/24 @ 14:10
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.
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.
matthewvc11/01/24 @ 22:13
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.
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.
matthewvc12/01/24 @ 13:32
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.
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.
matthewvc15/01/24 @ 10:55
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
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
matthewvc16/01/24 @ 13:39
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
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
matthewvc17/01/24 @ 22:53
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
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
matthewvc21/01/24 @ 16:57
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
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
matthewvc23/01/24 @ 14:20
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.
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.
matthewvc25/01/24 @ 14:14
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.
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.
matthewvc26/01/24 @ 13:57
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
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