TRT - Thai Replacement Training
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matthewvc29/01/24 @ 10:05
bw 102.8kg
cgbp
2 x 12 @ 20kg
1 x 8 @ 40kg
1 x 3 @ 60kg
1 x 3 @ 80kg
1 x 3 @ 100kg
1 x 3 @ 115kg
1 x 3 @ 127.5kg
vgrip cable rows
1 x 10 @ 67kg
2 x 8 @ 77kg
pulldowns
1 x 12 @ 47kg
2 x 8 @ 67kg
cardio
25 mins @ 5.5kmh
all pretty easy, ate a few more carbs pre training and felt better
cgbp
2 x 12 @ 20kg
1 x 8 @ 40kg
1 x 3 @ 60kg
1 x 3 @ 80kg
1 x 3 @ 100kg
1 x 3 @ 115kg
1 x 3 @ 127.5kg
vgrip cable rows
1 x 10 @ 67kg
2 x 8 @ 77kg
pulldowns
1 x 12 @ 47kg
2 x 8 @ 67kg
cardio
25 mins @ 5.5kmh
all pretty easy, ate a few more carbs pre training and felt better
matthewvc30/01/24 @ 13:06
Bw 102.5kg
Bench
2 x 12 @ 20kg
1 x 5 @ 50kg
1 x 3 @ 70kg
1 x 3 @ 90kg
1 x 2 @ 102.5kg
1 x 5 @ 115kg
1 x 5 @ 127.5kg
1 x 5 @ 140kg
Seated ohp machine
1 x 5 @ 35kg
3 x 6 @ 72.5kg
Seated dips machine
1 x 6 @ 65kg
1 x 8 @ 100kg
1 x 8 @ 110kg
1 x 8 @ 115kg
Vgrip pushdowns
1 x 12 @ 23.5kg
2 x 10 @ 38kg
bit sick today with something in throat
all comfy enough weight wise.
go lighter for next 2 sessions
and then 5 x 150kg next week
which will be decent target in a cut
Bench
2 x 12 @ 20kg
1 x 5 @ 50kg
1 x 3 @ 70kg
1 x 3 @ 90kg
1 x 2 @ 102.5kg
1 x 5 @ 115kg
1 x 5 @ 127.5kg
1 x 5 @ 140kg
Seated ohp machine
1 x 5 @ 35kg
3 x 6 @ 72.5kg
Seated dips machine
1 x 6 @ 65kg
1 x 8 @ 100kg
1 x 8 @ 110kg
1 x 8 @ 115kg
Vgrip pushdowns
1 x 12 @ 23.5kg
2 x 10 @ 38kg
bit sick today with something in throat
all comfy enough weight wise.
go lighter for next 2 sessions
and then 5 x 150kg next week
which will be decent target in a cut
matthewvc03/02/24 @ 14:22
Few days off with a nasty sore throat and fever bw 102kg
bench larsens
2 x 12 @ 20kg
1 x 8 @ 50kg
1 x 3 @ 70kg
2 x 3 @ 90kg
2 x 3 @ 100kg
2 x 3 @ 110kg
1 x 2 @ 120kg - long pause cg from now
1 x 1 @ 130kg
1 x 1 @ 140kg
Ohp machine
1 x 6 @ 50kg
1 x 6 @ 60kg
1 x 6 @ 70kg
triceps dips machine
1 x 12 @ 65kg
2 x 12 @ 80kg
side delts
2 x 12 @ 10kg plate
rear delts machine
2 x 12 @ 57.5kg
reasonable considering still not
fully recovered
bench larsens
2 x 12 @ 20kg
1 x 8 @ 50kg
1 x 3 @ 70kg
2 x 3 @ 90kg
2 x 3 @ 100kg
2 x 3 @ 110kg
1 x 2 @ 120kg - long pause cg from now
1 x 1 @ 130kg
1 x 1 @ 140kg
Ohp machine
1 x 6 @ 50kg
1 x 6 @ 60kg
1 x 6 @ 70kg
triceps dips machine
1 x 12 @ 65kg
2 x 12 @ 80kg
side delts
2 x 12 @ 10kg plate
rear delts machine
2 x 12 @ 57.5kg
reasonable considering still not
fully recovered
matthewvc03/02/24 @ 14:22
Few days off with a nasty sore throat and fever bw 102kg
bench larsens
2 x 12 @ 20kg
1 x 8 @ 50kg
1 x 3 @ 70kg
2 x 3 @ 90kg
2 x 3 @ 100kg
2 x 3 @ 110kg
1 x 2 @ 120kg - long pause cg from now
1 x 1 @ 130kg
1 x 1 @ 140kg
Ohp machine
1 x 6 @ 50kg
1 x 6 @ 60kg
1 x 6 @ 70kg
triceps dips machine
1 x 12 @ 65kg
2 x 12 @ 80kg
side delts
2 x 12 @ 10kg plate
rear delts machine
2 x 12 @ 57.5kg
reasonable considering still not
fully recovered
bench larsens
2 x 12 @ 20kg
1 x 8 @ 50kg
1 x 3 @ 70kg
2 x 3 @ 90kg
2 x 3 @ 100kg
2 x 3 @ 110kg
1 x 2 @ 120kg - long pause cg from now
1 x 1 @ 130kg
1 x 1 @ 140kg
Ohp machine
1 x 6 @ 50kg
1 x 6 @ 60kg
1 x 6 @ 70kg
triceps dips machine
1 x 12 @ 65kg
2 x 12 @ 80kg
side delts
2 x 12 @ 10kg plate
rear delts machine
2 x 12 @ 57.5kg
reasonable considering still not
fully recovered
matthewvc04/02/24 @ 21:06
Still a bit rough
cgbp
2 x 12 @ 20kg
1 x 8 @ 40kg
1 x 5 @ 60kg
1 x 3 @ 80kg
1 x 3 @ 100kg
1 x 3 @ 112.5kg
1 x 3 @ 125kg
1 x 3 @ 132.5kg
Ssb low box
2 x 5 @ 21kg
1 x 5 @ 61kg
1 x 2 @ 81kg
1 x 2 @ 101kg
1 x 2 @ 121kg
1 x 2 @ 136kg
1 x 2 @ 151kg
seated row
3 x 8
pulldowns
3 x 8
abs
1 x 12
2 x 10
cardio
35 mins treadmill up incline @ 3mph
all easy enough
bit of squatting as I didn’t do any due
to illness last week
cgbp
2 x 12 @ 20kg
1 x 8 @ 40kg
1 x 5 @ 60kg
1 x 3 @ 80kg
1 x 3 @ 100kg
1 x 3 @ 112.5kg
1 x 3 @ 125kg
1 x 3 @ 132.5kg
Ssb low box
2 x 5 @ 21kg
1 x 5 @ 61kg
1 x 2 @ 81kg
1 x 2 @ 101kg
1 x 2 @ 121kg
1 x 2 @ 136kg
1 x 2 @ 151kg
seated row
3 x 8
pulldowns
3 x 8
abs
1 x 12
2 x 10
cardio
35 mins treadmill up incline @ 3mph
all easy enough
bit of squatting as I didn’t do any due
to illness last week
matthewvc06/02/24 @ 21:55
Post Edited: 06.02.2024 @ 21:56 PM by matthewvc
bw 101.8kgbench
2 x 12 @ 20kg
1 x 8 @ 50kg
1 x 3 @ 70kg
1 x 2 @ 85kg
1 x 1 @ 100kg
1 x 1 @ 115kg
1 x 1 @ 130kg
1 x 5 @ 145kg
f8 figure 8 slingshot
1 x 5 @ 160kg
deadstop pins off chest (each rep completely unloaded on pins for 5s)
2 x 5 @ 120kg
seated ohp
1 x 5 @ 50kg
2 x 6 @ 75kg
seated triceps machine
1 x 12 @ 80kg
2 x 10 @ 102.5kg
vgrip pushdowns
1 x 12 @ 20kg
1 x 8 @ 35kg
all quite comfy. I think 150kg x 5 next week which will likely
be about 1.5x bw by then.
still not 100%, the acute blocked sinuses, sore throat and fever gone
but a lingering cough remains.
matthewvc08/02/24 @ 14:05
bw 101kg
ssb box squat
2 x 5 @ 21kg
1 x 3 @ 21kg
1 x 3 @ 46kg
1 x 3 @ 71kg
1 x 2 @ 91kg
1 x 2 @ 111kg
1 x 2 @ 131kg
1 x 2 @ 151kg - belt
1 x 2 @ 171kg - loose wraps
1 x 2 @ 191kg
1 x 3 @ 151kg - wraps off
1 x 3 @ 161kg
leg extensions
1 x 12 @ 50kg
2 x 10 @ 85kg
leg curls
1 x 5 @ 35kg
1 x 8 @ 42.5kg
2 x 8 @ 50kg
one legged leg press
1 x 10 @ 50kg
1 x 10 @ 70kg
cardio - 30 mins on exercise bike
felt depleted but strength holding up reasonably good
first time been over 4 plates for a while on squat.
also down 2 holes (2 inches) on belt and not far off having to
go another.
ssb box squat
2 x 5 @ 21kg
1 x 3 @ 21kg
1 x 3 @ 46kg
1 x 3 @ 71kg
1 x 2 @ 91kg
1 x 2 @ 111kg
1 x 2 @ 131kg
1 x 2 @ 151kg - belt
1 x 2 @ 171kg - loose wraps
1 x 2 @ 191kg
1 x 3 @ 151kg - wraps off
1 x 3 @ 161kg
leg extensions
1 x 12 @ 50kg
2 x 10 @ 85kg
leg curls
1 x 5 @ 35kg
1 x 8 @ 42.5kg
2 x 8 @ 50kg
one legged leg press
1 x 10 @ 50kg
1 x 10 @ 70kg
cardio - 30 mins on exercise bike
felt depleted but strength holding up reasonably good
first time been over 4 plates for a while on squat.
also down 2 holes (2 inches) on belt and not far off having to
go another.
matthewvc09/02/24 @ 12:24
bw 100.9kg
bench larsens
2 x 12 @ 20kg
1 x 8 @ 50kg
1 x 3 @ 70kg
1 x 3 @ 90kg
1 x 3 @ 95kg
1 x 3 @ 100kg
1 x 3 @ 105kg
1 x 3 @ 110kg
1 x 3 @ 115kg
1 x 2 @ 120kg
1 x 1 @ 132.5kg
1 x 1 @ 145kg
1 x 1 @ 150kg
triceps dips machine
1 x 10 @ 80kg
1 x 8 @ 100kg
1 x 8 @ 115kg
1 x 8 @ 125kg
seated ohp
2 x 8 @ 50kg
side delts
1 x 12 @ 10kg
1 x 10 @ 12.5kg
1 x 10 @ 15kg
rear delts
1 x 12 @ 55kg
2 x 12 @ 70kg
cardio
20 minutes on bike
tired and achy session today
speed work easy, 150kg comfy enough but nearly fell off bench at bottom
this is where ballast from extra bodyweight helps benching
especially with larsens where there's no legs to stabilise
bench larsens
2 x 12 @ 20kg
1 x 8 @ 50kg
1 x 3 @ 70kg
1 x 3 @ 90kg
1 x 3 @ 95kg
1 x 3 @ 100kg
1 x 3 @ 105kg
1 x 3 @ 110kg
1 x 3 @ 115kg
1 x 2 @ 120kg
1 x 1 @ 132.5kg
1 x 1 @ 145kg
1 x 1 @ 150kg
triceps dips machine
1 x 10 @ 80kg
1 x 8 @ 100kg
1 x 8 @ 115kg
1 x 8 @ 125kg
seated ohp
2 x 8 @ 50kg
side delts
1 x 12 @ 10kg
1 x 10 @ 12.5kg
1 x 10 @ 15kg
rear delts
1 x 12 @ 55kg
2 x 12 @ 70kg
cardio
20 minutes on bike
tired and achy session today
speed work easy, 150kg comfy enough but nearly fell off bench at bottom
this is where ballast from extra bodyweight helps benching
especially with larsens where there's no legs to stabilise
matthewvc10/02/24 @ 18:15
Post Edited: 10.02.2024 @ 18:15 PM by matthewvc
bw 101kgCGBP
2 x 12 @ 20kg
1 x 8 @ 50kg
1 x 3 @ 65kg
1 x 1 @ 80kg
1 x 1 @ 95kg
1 x 3 @ 110kg
1 x 3 @ 120kg
1 x 3 @ 130kg
v grip cable rows
1 x 10 @ 67kg
3 x 8 @ 77kg
pulldowns
1 x 8 @ 57kg
1 x 6 @ 77kg
1 x 5 @ 87kg
1 x 5 @ 97kg
abs machine
1 x 15 @ 65kg
1 x 12 @ 85kg
cardio walking 2 miles to gym and back
matthewvc12/02/24 @ 13:23
bw 99.5kg
had to go a day early
bench
2 x 12 @ 20kg
1 x 8 @ 50kg
1 x 3 @ 70kg
1 x 2 @ 90kg
1 x 1 @ 110kg
1 x 1 @ 125kg
1 x 1 @ 137.5kg
1 x 4 @ 150kg
ohp
2 x 5 @ 65kg
triceps
1 x 8 @ 80kg
2 x 8 @ 100kg
rope pushdowns
2 x 10 @ 20kg
aching, tired and still unwell. stopped at 4 reps on 150 and did a light few things after. going to take a few days off as I am never going
to recover from whatever crap is lingering in my chest/sinuses.
weights+cardio in a deficit is clearly prolonging it indefinitely.
will reset the weights back 15% too, aging tendons/joints need a break.
had to go a day early
bench
2 x 12 @ 20kg
1 x 8 @ 50kg
1 x 3 @ 70kg
1 x 2 @ 90kg
1 x 1 @ 110kg
1 x 1 @ 125kg
1 x 1 @ 137.5kg
1 x 4 @ 150kg
ohp
2 x 5 @ 65kg
triceps
1 x 8 @ 80kg
2 x 8 @ 100kg
rope pushdowns
2 x 10 @ 20kg
aching, tired and still unwell. stopped at 4 reps on 150 and did a light few things after. going to take a few days off as I am never going
to recover from whatever crap is lingering in my chest/sinuses.
weights+cardio in a deficit is clearly prolonging it indefinitely.
will reset the weights back 15% too, aging tendons/joints need a break.
matthewvc15/02/24 @ 13:31
bw 99kg
ssb box squats
2 x 5 @ 21kg
1 x 5 @ 51kg
1 x 2 @ 76kg
1 x 2 @ 101kg
1 x 2 @ 121kg
1 x 1 @ 141kg
1 x 1 @ 161kg - add loose wraps + belt
1 x 3 @ 181kg
1 x 5 @ 161kg
leg curls
1 x 12 @ 35kg
1 x 8 @ 60kg
1 x 12 @ 42.5kg
leg extensions
2 x 15 @ 65kg
1 x 12 @ 80kg
leg press
1 x 15 @ 100kg
1 x 12 @ 150kg
down 3 notches on belt now. quite a depleted feeling today
but 180 x 3 was a fair bit easier than 190 x 2 last week.
ssb box squats
2 x 5 @ 21kg
1 x 5 @ 51kg
1 x 2 @ 76kg
1 x 2 @ 101kg
1 x 2 @ 121kg
1 x 1 @ 141kg
1 x 1 @ 161kg - add loose wraps + belt
1 x 3 @ 181kg
1 x 5 @ 161kg
leg curls
1 x 12 @ 35kg
1 x 8 @ 60kg
1 x 12 @ 42.5kg
leg extensions
2 x 15 @ 65kg
1 x 12 @ 80kg
leg press
1 x 15 @ 100kg
1 x 12 @ 150kg
down 3 notches on belt now. quite a depleted feeling today
but 180 x 3 was a fair bit easier than 190 x 2 last week.
matthewvc16/02/24 @ 13:41
Post Edited: 16.02.2024 @ 13:42 PM by matthewvc
bw 98.5kglarsens
2 x 12 @ 20kg
1 x 8 @ 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
triceps dips machine
1 x 12 @ 70kg
1 x 8 @ 90kg
2 x 8 @ 100kg
db side raises
2 x 12 @ 10kg
db front raises
2 x 12 @ 10kg
facepulls
2 x 12
cardio
250cals in 25 minutes on exercise bike
definitely feeling the weight loss on larsens
the extra blubber round the torso really helps stability wise
looking forward to reaching my depleted target of 93kg
and building back up into the 100kg class.
matthewvc18/02/24 @ 13:53
Bw 98.5kg
Deadlift
2 x 5 @ bar
1 x 2 @ 70kg
1 x 2 @ 100kg
1 x 2 @ 120kg
aborted - need to see physio about my
hip, increasing pain above 100kg
weird as squats aren’t a problem
Pulldowns
6 sets 6 upto 97kg
Seated row machine
1 x 5 @ 55kg
3 x 5 @ 70kg
Abs
1 x 12 @ 65kg
1 x 12 @ 85kg
cardio bike
315 calories in 33 min (hr ~150)
still no go on deadlifts
may need to switch to the s-word version
bending over conventional style seems to cause no end of pain in the hip.
Deadlift
2 x 5 @ bar
1 x 2 @ 70kg
1 x 2 @ 100kg
1 x 2 @ 120kg
aborted - need to see physio about my
hip, increasing pain above 100kg
weird as squats aren’t a problem
Pulldowns
6 sets 6 upto 97kg
Seated row machine
1 x 5 @ 55kg
3 x 5 @ 70kg
Abs
1 x 12 @ 65kg
1 x 12 @ 85kg
cardio bike
315 calories in 33 min (hr ~150)
still no go on deadlifts
may need to switch to the s-word version
bending over conventional style seems to cause no end of pain in the hip.
matthewvc19/02/24 @ 13:16
Post Edited: 19.02.2024 @ 13:17 PM by matthewvc
bw 98.4kgbench
2 x 15 @ 20kg
1 x 8 @ 50kg
1 x 2 @ 70kg
1 x 2 @ 90kg
1 x 2 @ 105kg
1 x 5 @ 120kg
1 x 5 @ 127.5kg
cg dead press off chest
2 x 5 @ 110kg
seated ohp
1 x 5 @ 50kg
1 x 5 @ 65kg
1 x 5 @ 72.5kg
triceps dips machine
1 x 12 @ 80kg
2 x 10 @ 100kg
triceps v grip pushdowns
1 x 12 @ 23.5kg
1 x 12 @ 28.5kg
1 x 10 @ 33.5kg
cardio
bike 362 cals in 45 mins (hr ~150)
weights reasonably easy, but
shoulder a bit achy today for some reason.
weight not changed much (prob a bit of water retention)
but getting leaner round the gut.
hole number 7 on the belt is now getting looser
only one more to go then I'll have to start drilling
holes in it (Strength-shop 'XL' pronged one)
matthewvc22/02/24 @ 14:12
bw 98.0kg
ssb box squats
2 x 8 @ 21kg
1 x 5 @ 21kg
1 x 3 @ 61kg
1 x 2 @ 91kg
1 x 1 @ 111kg
1 x 1 @ 126kg
1 x 2 @ 141kg - belt
1 x 2 @ 156kg - loose wraps
1 x 1 @ 171kg
1 x 3 @ 186kg
1 x 6 @ 151kg
leg extensions
1 x 12 @ 65kg
2 x 10 @ 85kg
leg curls
1 x 10 @ 30kg
2 x 8 @ 47.5kg
leg press
2 x 10
bike
40mins 339 calories hr ~150
weight slowly coming down
strength holding up ok
belt nearly onto last hole now
ssb box squats
2 x 8 @ 21kg
1 x 5 @ 21kg
1 x 3 @ 61kg
1 x 2 @ 91kg
1 x 1 @ 111kg
1 x 1 @ 126kg
1 x 2 @ 141kg - belt
1 x 2 @ 156kg - loose wraps
1 x 1 @ 171kg
1 x 3 @ 186kg
1 x 6 @ 151kg
leg extensions
1 x 12 @ 65kg
2 x 10 @ 85kg
leg curls
1 x 10 @ 30kg
2 x 8 @ 47.5kg
leg press
2 x 10
bike
40mins 339 calories hr ~150
weight slowly coming down
strength holding up ok
belt nearly onto last hole now