TRT - Thai Replacement Training

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

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

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

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

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

bw 101.8kg

bench
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.

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.

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

bw 101kg
CGBP
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

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.

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.

bw 98.5kg
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
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.

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.

bw 98.4kg

bench
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)

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