TRT - Thai Replacement Training
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| matthewvc |  | ... | 25-11-2024 @ 10:11 |
 ‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | sat bench cg 2 x 12 @ 20kg 1 x 8 @ 40kg 1 x 5 @ 60kg 1 x 2 @ 80kg 1 x 1 @ 100kg 1 x 1 @ 120kg - shoulder too sore again seated ohp 1 x 12 @ 50kg 1 x 10 @ 72.5kg 1 x 6 @ 85kg triceps dips 1 x 15 @ 80kg 1 x 10 @ 110kg triceps pushdowns 2 x 15 shoulder problematic today, looking forward to getting some treatment in thailand | ||
| matthewvc | | ... | 25-11-2024 @ 10:16 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bw 95.5kg sun SSB box squat (beltless) 2 x 6 @ 21kg 1 x 1 @ 21kg 1 x 3 @ 61kg 1 x 3 @ 81kg 1 x 3 @ 101kg 1 x 3 @ 121kg 1 x 3 @ 141kg 1 x 3 @ 161kg 1 x 3 @ 181kg 1 x 3 @ 201kg 1 x 5 @ 171kg leg extensions 1 x 15 @ 80kg 1 x 10 @ 110kg 1 x 8 @ 110kg leg curls 1 x 12 @ 50kg 1 x 10 @ 65kg 1 x 8 @ 80kg seated abs (rest pause as machine too easy now) 1 x 15 @ 85kg 1 x 11 @ 85kg at least I can still exercise the squat in some form 200 x 3 prob some PB without a belt and fair bit over double bw as I've really not been paying any attention to diet at all since injuring myself, being somewhat demotivated and lost a fair bit of weight. 2 more sessions before leaving for Thailand, so a double next week and a single week after. hopefully around 2.5x bw. | ||
| matthewvc |  | ... | 27-11-2024 @ 22:10 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bw 94.8kg ssb box squats 2 x 6 @ 21kg 1 x 3 @ 61kg 1 x 2 @ 91kg 1 x 2 @ 121kg 1 x 2 @ 131kg 1 x 2 @ 141kg 1 x 2 @ 151kg 1 x 2 @ 161kg 1 x 2 @ 171kg 1 x 2 @ 181kg SLDL 1 x 5 @ 20kg 1 x 5 @ 60kg 1 x 5 @ 90kg 1 x 5 @ 110kg seated row machine 1 x 10 @ 65kg 3 x 8 @ 80kg squats pretty good despite being very light bw. sldl another 10kg added without pain. | ||
| matthewvc | | ... | 30-11-2024 @ 13:39 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bench aborted attempt upto 100kg seated press 1 x 12 @ 55kg 1 x 10 @ 70kg 1 x 8 @ 85kg seated dips machine 1 x 15 @ 80kg 1 x 12 @ 90kg 1 x 10 @ 100kg 1 x 8 @ 110kg triceps pushdowns 1 x 15 1 x 12 shoulder too painful today for pressing. weird all the vertical pressing movements aren't affected will get MRI done in Thailand (functioning healthcare system there) and hopefully just resting for few weeks will help too. | ||
| matthewvc | | ... | 02-12-2024 @ 09:52 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bw 94.5kg ssb box squat 2 x 6 @ 21kg 1 x 3 @ 71kg 1 x 2 @ 101kg 1 x 2 @ 131kg 1 x 2 @ 161kg 1 x 2 @ 186kg 1 x 2 @ 211kg 1 x 5 @ 181kg leg extension 1 x 12 @ 80kg 1 x 10 @ 95kg 1 x 10 @ 110kg leg curl 1 x 8 @ 60kg 2 x 8 @ 75kg tough session, hungover and not a great idea to have eaten some of my missus's 'phed mark mark' Thai food an hour before. added belt on last heavy, didn't feel it helped much feel pretty unstable with anything over 200kg on this at such low bodyweight. hope after a winter back in Thailand, Where the only training is going to be curling glasses of Leo and Hong Thong etc, I'll be less injured and more motivated to train again. | ||
| matthewvc | | ... | 19-01-2025 @ 19:30 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bw 92.5kg bench narrow grip + thumbless 2 x 12 @ 20kg 1 x 10 @ 35kg 1 x 8 @ 50kg 1 x 6 @ 60kg 1 x 5 @ 70kg 1 x 5 @ 80kg dead press pins 1” off chest 1 x 8 @ 60kg 1 x 8 @ 75kg seated ohp 1 x 8 @ 40kg 1 x 8 @ 50kg 1 x 8 @ 60kg seated dips machine 1 x 12 @ 50kg 1 x 12 @ 75kg 1 x 12 @ 85kg v grip pushdowns 2 x 12 first session in nearly 2 months and even longer since last benched. lost a lot of bodyweight and weight felt heavy but at least no RC pain doing it. | ||
| matthewvc | | ... | 21-01-2025 @ 22:35 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bw 92.6kg SSB box squats beltless 2 x 6 @ 21kg 1 x 5 @ 51kg 1 x 3 @ 81kg 1 x 3 @ 111kg 1 x 3 @ 131kg 1 x 3 @ 151kg 1 x 3 @ 161kg 1 x 5 @ 131kg SLDL 1 x 10 @ 20kg 1 x 5 @ 50kg 1 x 5 @ 80kg - deadstop from here 1 x 5 @ 100kg Leg extension 1 x 12 @ 65kg 2 x 12 @ 70kg abs machine 1 x 15 @ 65kg 1 x 12 @ 80kg weights all comfy enough but the nausea from a first leg session in a while was bad. felt like I was going to throw up on last set of abs. | ||
| matthewvc | | ... | 24-01-2025 @ 09:30 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Box squat - normal bar using straps high bar 2 x 6 @ 20kg 1 x 5 @ 50kg 1 x 3 @ 70kg 1 x 2 @ 90kg 1 x 2 @ 110kg 1 x 2 @ 130kg 1 x 2 @ 150kg 1 x 2 @ 170kg barbell rows 1 x 10 @ 20kg 1 x 8 @ 50kg 1 x 5 @ 80kg 2 x 5 @ 100kg 1 x 5 @ 110kg biceps machine 1 x 12 @ 35kg 1 x 10 @ 42.5kg 1 x 10 @ 50kg straight bar lot easier than the ssb hopefully be able to do high bar Gripping bar soon, shoulders feel slowly more flexible and less achy | ||
| matthewvc | | ... | 25-01-2025 @ 17:59 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bw 93.0kg bench narrow grip 2 x 12 @ 20kg 1 x 5 @ 50kg 1 x 5 @ 65kg 1 x 5 @ 80kg 1 x 5 @ 95kg slingshot 1 x 5 @ 90kg 1 x 5 @ 110kg dead bench 1” off chest 1 x 8 @ 70kg 1 x 8 @ 90kg Seated ohp 1 x 8 @ 45kg 1 x 8 @ 57.5kg 1 x 8 @ 70kg Triceps dips machine 1 x 8 @ 80kg 1 x 8 @ 87.5kg 1 x 8 @ 95kg triceps push downs 3 x 12 Rotators 2 x 15 back over 200lbs at least without pain. only about 50% of my best set for 5, but still, small steps in the right direction. | ||
| matthewvc | | ... | 26-01-2025 @ 17:47 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | deadlifts 2 x 6 @ bar 1 x 5 @ 70kg 1 x 3 @ 100kg 1 x 3 @ 120kg 1 x 3 @ 140kg squats high bar normal bar (Holding straps) 2 x 6 @ 20kg 1 x 3 @ 60kg 1 x 2 @ 80kg 1 x 2 @ 90kg 1 x 2 @ 100kg 1 x 2 @ 110kg 1 x 2 @ 120kg 1 x 2 @ 130kg seated rows v grip 1 x 10 @ 46kg 1 x 8 @ 66kg 1 x 8 @ 86kg V grip pulldowns 1 x 10 @ 46kg 1 x 8 @ 66kg 2 x 8 @ 86kg rope curls 2 x 12 first normal deadlift for ages, testing the SI joint out. not too bad, managed 3 plates aside without pain. very easy weight which shows how much the SSB carries over. | ||
| matthewvc | | ... | 27-01-2025 @ 21:31 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bw 93.1kg Cg bench larsens 2 x 12 @ 20kg 1 x 8 @ 40kg 1 x 3 @ 60kg 1 x 3 @ 70kg 1 x 3 @ 80kg 1 x 3 @ 90kg 1 x 3 @ 100kg 1 x 3 @ 110kg seated ohp 1 x 10 @ 45kg 2 x 10 @ 52.5kg Plate side raise 3 x 12 @ 10kg rear delts machine 2 x 12 @ 50kg all pretty easy, and pain free managed to reach a total of 410kg in triples. 160x3 SSB, 110x3 bench, 140x3 DL carry on building these for a few weeks | ||
| matthewvc | | ... | 29-01-2025 @ 13:22 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bw 93.2kg ssb box squat beltless 2 x 6 @ 21kg 1 x 3 @ 71kg 1 x 3 @ 101kg 1 x 3 @ 131kg 1 x 3 @ 151kg 1 x 4 @ 171kg 1 x 6 @ 141kg leg curls 1 x 10 @ 45kg 2 x 8 @ 55kg leg extensions 1 x 12 @ 75kg 1 x 10 @ 90kg 1 x 8 @ 100kg seated abs machine 2 x 15 @ 85kg all weights still reasonably easy. | ||
| matthewvc | | ... | 31-01-2025 @ 20:29 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bw 93.0kg bench 2 x 12 @ 20kg 1 x 5 @ 50kg 1 x 5 @ 65kg 1 x 5 @ 80kg 1 x 5 @ 95kg 1 x 5 @ 110kg slingshot 1 x 5 @ 120kg 1 x 5 @ 130kg dead bench bar 1” off chest 1 x 8 @ 80kg 1 x 8 @ 100kg Seated ohp 1 x 12 @ 55kg 1 x 6 @ 72.5kg 1 x 7 @ 72.5kg triceps dips machine 1 x 15 @ 55kg 1 x 12 @ 80kg 1 x 10 @ 100kg tricep push downs 1 x 15 2 x 12 bit of a flat session, tired from a few long hours working and somewhat dehydrated having drunk nothing other than strong coffee all day. Need to sort out nutrition and fluids now the weights are rising. | ||
| matthewvc | | ... | 01-02-2025 @ 18:37 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bw 93.4kg deadlifts 2 x 10 @ 20kg 2 x 3 @ 70kg 1 x 3 @ 100kg 1 x 3 @ 120kg 1 x 3 @ 140kg 1 x 3 @ 160kg low box high bar squats straight bar with straps setup 1 x 6 @ 20kg 1 x 3 @ 60kg 1 x 2 @ 90kg 1 x 2 @ 110kg 1 x 2 @ 130kg 1 x 2 @ 150kg 1 x 2 @ 170kg 1 x 2 @ 182.5kg seated cable rows 1 x 12 @ 57kg 1 x 10 @ 77kg 2 x 10 @ 87kg Vgrip pulldowns 3 x 8 @ 67kg db biceps 3 x 10 @ 12.5kg Felt a twinge in SI joint but all ok afterwards Still comfy weights | ||
| matthewvc | | ... | 02-02-2025 @ 17:52 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bw 93.5kg Cg bench 2 x 12 @ 20kg 1 x 5 @ 40kg 1 x 3 @ 40kg 1 x 2 @ 55kg 1 x 2 @ 70kg 1 x 2 @ 85kg 1 x 1 @ 100kg 1 x 1 @ 115kg 1 x 5 @ 120kg rhomboids pull 3 x 20 rotators 3 x 20 extra bench session whilst I am still weak enough for recovery to be easy. shoulder a little achy with the 120kg but the rehab stuff helped enormously, will start doing them before the bench. | ||
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