TRT - Thai Replacement Training
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| matthewvc |  | ... | 15-08-2024 @ 14:11 |
 ‘downsizing’ Member 5704, 3332 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bw 94.7kg ssb box squats 2 x 6 @ 21kg 1 x 4 @ 21kg 1 x 3 @ 61kg 1 x 3 @ 101kg 1 x 3 @ 131kg 1 x 3 @ 161kg 1 x 3 @ 181kg leg extensions 1 x 12 @ 80kg 1 x 10 @ 95kg 1 x 10 @ 105kg hamstring curls 1 x 12 @ 50kg 1 x 8 @ 65kg 1 x 8 @ 75kg cardio 404 cals cross ski finally got under 95kg, pretty lean now and leaner than last cut at just under 93kg. held a lot more strength than last time too, today's 180 triple being pretty easy an example of this. bench has dropped a bit, but it seems more sensitive to bw loss and being depleted and comes back rapidly once going the other way | ||
| matthewvc | | ... | 16-08-2024 @ 14:36 |
‘downsizing’ Member 5704, 3332 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bw 95.2kg larsens - long pause and start hold 2 x 12 @ 20kg 1 x 5 @ 50kg 1 x 3 @ 50kg 1 x 2 @ 80kg 1 x 1 @ 100kg 1 x 1 @ 120kg 1 x 1 @ 140kg 1 x 1 @ 160kg 1 x 1 @ 172.5kg 1 x 4 @ 140kg close grip seated ohp 2 x 5 @ 70kg triceps dips machine 1 x 8 @ 80kg 1 x 8 @ 110kg 1 x 8 @ 125kg rear delts 2 x 12 @ 65kg db side delts 1 x 8 @ 15kg 1 x 8 @ 17.5kg no cardio - not enough time carbed up with 250-300g or so yesterday and it made a noticeable difference to strength. top weight was hard but never grinding. still be around high 180s maybe 190kg comp standard with feet down. good place to start a 3 month build up to a 200kg comp goal at u100kg. | ||
| matthewvc | | ... | 18-08-2024 @ 17:17 |
‘downsizing’ Member 5704, 3332 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bw 95.0 cable rows 1 x 10 @ 40kg 1 x 8 @ 57kg 1 x 8 @ 77kg 1 x 8 @ 97kg 1 x 6 @ 107kg 1 x 6 @ 117kg 1 x 6 @ 127kg seated row machine 3 x 8 seated abs 2 x 12 cable biceps 3 x 8 cardio 504 cals treadmill steep incline | ||
| matthewvc |  | ... | 20-08-2024 @ 22:33 |
‘downsizing’ Member 5704, 3332 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bw 95.2kg bench 2 x 12 @ 20kg 1 x 5 @ 50kg 1 x 3 @ 50kg 1 x 2 @ 80kg 1 x 2 @ 100kg 2 x 2 @ 120kg 1 x 2 @ 120kg slingshot dips machine 1 x 8 @ 80kg 2 x 8 @ 100kg Ohp 2 x 5 @ 50kg triceps pushdown 2 x 10 light session, shoulder pretty achy will start build up next week | ||
| matthewvc | | ... | 22-08-2024 @ 22:40 |
‘downsizing’ Member 5704, 3332 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Bw 95.3kg SSB box squat 2 x 6 @ 21kg 1 x 4 @ 21kg 1 x 3 @ 61kg 1 x 2 @ 101kg 1 x 2 @ 126kg 1 x 2 @ 151kg 1 x 2 @ 176kg 1 x 2 @ 196kg leg extensions 1 x 10 @ 85kg 1 x 10 @ 100kg 1 x 10 @ 110kg leg curls 1 x 10 @ 60kg 2 x 8 @ 75kg abs 1 x 12 @ 85kg 1 x 12 @ 90kg rounded back over far too much 2nd rep on heaviest squat and will feel that in my lower back tomorrow. tired and lazy lack of concentration. should prob put a belt on when it gets over double bw. | ||
| matthewvc | | ... | 24-08-2024 @ 13:18 |
‘downsizing’ Member 5704, 3332 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bw 94.9kg larsens thumbless closer grip for shoulder 2 x 12 @ 20kg 1 x 5 @ 50kg 1 x 3 @ 50kg 1 x 3 @ 70kg 1 x 5 @ 90kg - long pauses from here 1 x 5 @ 100kg 1 x 5 @ 110kg 1 x 5 @ 120kg Seated ohp 3 x 8 @ 50kg triceps dips machine 1 x 12 @ 80kg 2 x 12 @ 90kg Db side delts 1 x 12 @ 15kg 1 x 8 @ 17.5kg 1 x 6 @ 20kg rear delts 2 x 12 @ 70kg Need to start eating more now. All pretty easy and shoulder reasonably ache free. | ||
| matthewvc | | ... | 26-08-2024 @ 23:14 |
‘downsizing’ Member 5704, 3332 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bw 95.6kg Cable rows 1 x 12 @ 20kg 1 x 10 @ 47kg 1 x 8 @ 67kg 1 x 8 @ 87kg 1 x 8 @ 107kg 1 x 8 @ 117kg 2 x 6 @ 127kg Pulldowns 3 x 8 @ 67kg biceps machine 1 x 10 @ 50kg 2 x 8 @ 65kg all pretty comfy | ||
| matthewvc | | ... | 27-08-2024 @ 16:04 |
‘downsizing’ Member 5704, 3332 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bw 95.6kg bench wider grip long pauses 2 x 12 @ 20kg 1 x 5 @ 50kg 1 x 3 @ 50kg 1 x 2 @ 80kg 1 x 2 @ 100kg 1 x 5 @ 120kg 1 x 5 @ 130kg 1 x 5 @ 140kg ss on 1 x 5 @ 150kg dead bench from chest height 1 x 5 @ 110kg 1 x 5 @ 120kg seated ohp 3 x 8 @ 65kg seated triceps dips 1 x 12 @ 85kg 3 x 10 @ 110kg pulldowns 1 x 15 2 x 10 still using thumbless as shoulder bit achy all weights quite easy, increase of volume tiring towards end | ||
| matthewvc | | ... | 29-08-2024 @ 22:46 |
‘downsizing’ Member 5704, 3332 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bw 96.0kg ssb box squats 2 x 6 @ 21kg 1 x 4 @ 21kg 1 x 3 @ 61kg 1 x 3 @ 101kg 1 x 3 @ 126kg 1 x 3 @ 151kg 1 x 3 @ 161kg leg extensions 3 x 10 @ 80kg abs machine 2 x 15 @ 85kg leg curls 1 x 10 @ 60kg 1 x 8 @ 75kg 1 x 6 @ 80kg cardio 155 cals 8 mets treadmill still feeling lower back from straining it a bit last week so took it easy. | ||
| matthewvc | | ... | 30-08-2024 @ 21:18 |
‘downsizing’ Member 5704, 3332 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bw 96.5kg Larsens 2 x 12 @ 20kg 1 x 5 @ 50kg 1 x 3 @ 50kg 1 x 2 @ 80kg 1 x 5 @ 100kg 1 x 5 @ 110kg 1 x 5 @ 120kg 1 x 5 @ 125kg seated ohp 3 x 8 @ 55kg Dips machine 1 x 12 @ 80kg 2 x 12 @ 95kg Cable side delts 1 x 8 2 x 12 Rear delts 1 x 12 @ 65kg 1 x 12 @ 75kg good sleep and no aching shoulder meant a decent session with all benches moving fast as they should do at such relatively light weights | ||
| matthewvc | | ... | 01-09-2024 @ 15:22 |
‘downsizing’ Member 5704, 3332 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bw 96.6kg seated cable rows 1 x 12 @ 40kg 1 x 10 @ 67kg 1 x 10 @ 97kg 1 x 7 @ 127kg 1 x 6 @ 127 + 2.5kg plate 1 x 6 @ 127 + 5kg plate pulldowns 4 x 8 @ 77kg biceps machine 1 x 12 @ 50kg 1 x 8 @ 72.5kg db curls 1 x 8 @ 12.5kg 1 x 8 @ 15kg cardio 180 cals at 8.3 mets treadmill run out of stack on the cable rows so added plates will stay at this weight and try to get 3 x 8 might try adding some light deadlifts back next week be interesting to see if both my SI holds up and what carryover SSB squats and very heavy cable rows have. | ||
| matthewvc | | ... | 02-09-2024 @ 13:13 |
‘downsizing’ Member 5704, 3332 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Post Edited: 02.09.2024 @ 18:42 PM by matthewvc bw 96.5kgbench 2 x 12 @ 20kg 1 x 5 @ 50kg 1 x 3 @ 50kg 1 x 2 @ 80kg 1 x 1 @ 100kg 1 x 5 @ 120kg 1 x 5 @ 135kg 1 x 5 @ 150kg dead bench pin off chest 1 x 5 @ 120kg 1 x 5 @ 125kg close grip slingshot 1 x 5 @ 160kg seated ohp 3 x 8 @ 75kg dips machine 1 x 12 @ 80kg 3 x 12 @ 115kg rope triceps 1 x 15 2 x 10 felt tired today. need to start adding bw and get back up to about 101-102kg in 11 weeks for gpc british championship. | ||
| matthewvc | | ... | 04-09-2024 @ 21:51 |
‘downsizing’ Member 5704, 3332 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bw 96.8kg ssb box squat 2 x 6 @ 21kg 1 x 5 @ 61kg 1 x 3 @ 101kg 1 x 3 @ 131kg 1 x 3 @ 161kg 1 x 3 @ 176kg leg extensions 1 x 12 @ 85kg 1 x 10 @ 100kg 1 x 10 @ 102.5kg 1 x 15 @ 75kg Leg curls 1 x 12 @ 50kg 1 x 8 @ 72.5kg 1 x 5 @ 82.5kg all pretty comfy 190 x 3 next week but no need to push squats beyond maintenance as I will be doing bench only at the gpc brits | ||
| matthewvc | | ... | 05-09-2024 @ 13:44 |
‘downsizing’ Member 5704, 3332 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bw 97.0kg larsens 2 x 12 @ 20kg 1 x 5 @ 50kg 1 x 3 @ 50kg 1 x 1 @ 50kg 1 x 3 @ 80kg 1 x 5 @ 110kg 1 x 5 @ 120kg 1 x 5 @ 130kg 1 x 5 @ 140kg seated ohp 3 x 12 @ 60kg triceps dips machine 1 x 12 @ 80kg 2 x 12 @ 100kg cable side delts 1 x 12 2 x 10 rear delts 3 x 12 @ 80kg good speed on all the larsens today getting used to more volume | ||
| matthewvc | | ... | 08-09-2024 @ 13:43 |
‘downsizing’ Member 5704, 3332 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bw 96.8kg bench 2 x 12 @ 20kg 1 x 5 @ 50kg 1 x 3 @ 50kg 1 x 2 @ 80kg 1 x 1 @ 100kg 1 x 1 @ 120kg 1 x 1 @ 140kg 1 x 5 @ 157.5kg slingshot close grip 1 x 3 @ 140kg 1 x 6 @ 160kg dead bench 1 x 5 @ 127.5kg seated ohp 3 x 8 @ 80kg seated triceps dips machine 1 x 15 @ 80kg 3 x 12 @ 117.5kg v grip push downs 1 x 15 1 x 12 1 x 10 cardio steepest incline treadmill 200 cals @ 8 mets shoulder aching so only one heavy set on bench. last of bench 2 times in 6 day cycle. will switch to normal 7 day week, which is good as heavy sessions are on Sunday, when the gym is free of broccoli haired sarm goblins and no work distractions. | ||
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