TRT - Thai Replacement Training
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| matthewvc |  | ... | 12-03-2025 @ 14:03 |
 ‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bw 96.0kg SSB box squat 2 x 6 @ 21kg 1 x 1 @ 21kg 1 x 3 @ 61kg 1 x 2 @ 91kg 1 x 2 @ 111kg 1 x 2 @ 121kg 1 x 2 @ 131kg 1 x 2 @ 141kg 3 x 2 @ 151kg 1 x 2 @ 161kg seated cable row 1 x 8 @ 47kg 1 x 8 @ 67kg 1 x 8 @ 87kg 1 x 8 @ 97kg 1 x 8 @ 107kg lat pulldowns 1 x 8 @ 40kg 1 x 8 @ 57kg 1 x 8 @ 77kg 1 x 8 @ 87kg seated biceps machine 1 x 12 @ 40kg 1 x 10 @ 55kg - slow eccentrics 1 x 8 @ 55kg squats pretty good, but feeling SI issue again so no deadlift variation today. | ||
| matthewvc |  | ... | 14-03-2025 @ 21:09 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Post Edited: 14.03.2025 @ 21:10 PM by matthewvc bw 96.1kgbench press cg 2 x 12 @ 20kg 1 x 5 @ 50kg 1 x 2 @ 50kg 1 x 3 @ 80kg 1 x 2 @ 100kg 1 x 2 @ 115kg 1 x 1 @ 130kg 1 x 5 @ 145kg 1 x 5 @ 130kg slingshot on 1 x 5 @ 145kg 1 x 5 @ 160kg dead bench off pins 1 x 8 @ 122.5kg 1 x 7 @ 125kg triceps dips machine 1 x 15 @ 92.5kg 2 x 15 @ 95kg pushdowns 1 x 15 @ 23kg 3 x 12 @ 35kg had to train later tonight. quite fatigued session though, not sure if from training or it being the end of week and late. 5 reps with over 3 plates and over 1.5x bw is decent progress since injury, and shoulder still holding up, which is the main thing | ||
| matthewvc | | ... | 15-03-2025 @ 12:01 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bw 96.1kg box squat straight bar + straps 2 x 6 @ 20kg 1 x 3 @ 60kg 1 x 2 @ 100kg 1 x 1 @ 140kg 1 x 1 @ 165kg 1 x 1 @ 185kg 1 x 1 @ 205kg 1 x 2 @ 222.5kg 1 x 6 @ 185kg Leg extensions 1 x 15 @ 85kg 1 x 8 @ 85kg 1 x 3 @ 85kg - rest pause style 1 x 10 @ 85kg leg curls 1 x 10 @ 50kg 2 x 8 @ 65kg Single leg glute machine 1 x 10 @ 20kg 1 x 10 @ 40kg abs machine 2 x 15 @ 85kg + 5kg plate hip still a bit of a problem, at least back to repping over 5 plates again and felt like there was more there. drop back now and build back to a single round the 250kg mark. | ||
| matthewvc | | ... | 17-03-2025 @ 13:39 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bw 97.0kg 5 mins rotators cg bench 2 x 12 @ 20kg 1 x 5 @ 50kg 1 x 1 @ 50kg 1 x 3 @ 70kg 1 x 3 @ 80kg 1 x 3 @ 90kg 1 x 3 @ 100kg 1 x 3 @ 110kg 1 x 3 @ 120kg 1 x 3 @ 110kg 1 x 3 @ 100kg cg incline (paused) 1 x 5 @ 20kg 1 x 3 @ 60kg 1 x 1 @ 80kg 2 x 5 @ 100kg seated ohp 2 x 6 @ 50kg cable side raises 2 x 10 rear delts machine 2 x 12 @ 50kg back off and build back up now, so quite easy today. weight up 1kg, but more because I ate loads yesterday. | ||
| matthewvc | | ... | 19-03-2025 @ 20:44 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bw 96.2kg ssb squat low box 2 x 6 @ 21kg 1 x 3 @ 61kg 1 x 2 @ 91kg 1 x 2 @ 121kg 1 x 2 @ 136kg 1 x 2 @ 151kg seated row machine 1 x 5 @ 50kg 1 x 5 @ 65kg 1 x 5 @ 75kg biceps machine 1 x 8 @ 35kg 1 x 8 @ 42.5kg 1 x 8 @ 50kg v-grip pulldowns 1 x 6 @ 57kg 1 x 6 @ 67kg 1 x 6 @ 77kg another light and easy session done in 20 minutes. | ||
| matthewvc | | ... | 21-03-2025 @ 13:38 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bw 96.2kg bench cg 2 x 12 @ 20kg 1 x 5 @ 50kg 1 x 1 @ 50kg 1 x 1 @ 80kg 1 x 5 @ 105kg 1 x 5 @ 115kg 1 x 5 @ 125kg slingshot on 1 x 5 @ 135kg 1 x 5 @ 145kg dead press 1" off chest 2 x 8 @ 105kg triceps dips machine 3 x 15 @ 80kg triceps v grip pushdowns 1 x 15 @ 21kg 2 x 12 @ 28kg easy start to another 3 week build up and a good job as I am streaming with a cold at moment. | ||
| matthewvc | | ... | 22-03-2025 @ 19:52 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bw 96.3kg Box squat straight bar with straps setup 2 x 6 @ 20kg 1 x 3 @ 60kg 1 x 3 @ 100kg 1 x 3 @ 120kg 1 x 3 @ 140kg 1 x 3 @ 160kg 1 x 3 @ 180kg leg press machine 2 x 10 light weights leg curl 2 x 10 @ 50kg rest pause still full of cold, so a really easy session did leg press as some muppet has broken the leg extension machine. there’s a notice about people banging stack machines down and breaking them with some ‘3 strikes and your out’. 3-4 machines in last 6 months have been out of order - I’d boot the offenders out without warning. some of the lack of respect for kit in commercial gyms is shocking considering each machine is several grand cost nowadays. | ||
| matthewvc | | ... | 23-03-2025 @ 16:49 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bw 96.2kg 5 mins rotator warmup cg larsens - all reps paused 2 x 12 @ 20kg 1 x 5 @ 50kg 1 x 1 @ 50kg 1 x 1 @ 80kg 3 x 3 @ 100kg 2 x 3 @ 110kg 1 x 3 @ 120kg 1 x 1 @ 130kg 1 x 1 @ 140kg 1 x 1 @ 150kg incline cg bench 1 x 1 @ 60kg 3 x 5 @ 105kg seated ohp machine 1 x 10 @ 50kg 2 x 10 @ 55kg cable side delts 1 x 12 1 x 8 rear delt machine 2 x 12 @ 65kg all easy apart from inclines which I am surprisingly weak at compared to bench. good to hit a pain free 150kg, first time since injury and nowhere near maximal. | ||
| matthewvc | | ... | 28-03-2025 @ 13:41 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bw 95.4kg rotators 5 mins CG Bench 2 x 12 @ 20kg 1 x 5 @ 50kg 1 x 1 @ 50kg 1 x 5 @ 80kg 1 x 5 @ 100kg 1 x 5 @ 120kg 1 x 5 @ 140kg slingshot on 1 x 5 @ 150kg 1 x 5 @ 165kg dead bench pin 1" off chest 1 x 8 @ 110kg 1 x 8 @ 115kg triceps dips machine 3 x 15 @ 85kg triceps pushdowns 3 x 12 @ 31kg Combination of stressful week at work and a nasty lingering cold has meant no gym since Sunday and a truly awful lack of eating, hence the shocking loss of weight and I felt this in the gym with everything feeling heavy today. that said 165 x 5 is a comeback PB on the slingshot so there's something. going to move this session to Saturday. Friday lunch time when burnt out and tired is not optimal at all. | ||
| matthewvc | | ... | 29-03-2025 @ 13:46 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bw 96.0kg straight bar box squat 2 x 6 @ 20kg 1 x 5 @ 60kg 1 x 3 @ 100kg 1 x 3 @ 130kg 1 x 1 @ 160kg 1 x 1 @ 180kg 1 x 3 @ 200kg 1 x 5 @ 170kg 1 x 5 @ 175kg Leg curls 1 x 12 @ 50kg 2 x 8 @ 65kg leg extensions 1 x 12 @ 80kg 2 x 12 @ 90kg glute machine 1 x 10 @ 30kg 1 x 10 @ 40kg seated abs machine 1 x 15 @ 85kg 1 x 16 @ 85kg Body weight back up again, all weights felt very easy. confident of a triple with 5 plates+ next week and 5 with 190kg | ||
| matthewvc | | ... | 30-03-2025 @ 14:22 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bw 96.3kg 5 minutes rotators warmup cg larsens 2 x 12 @ 20kg 1 x 5 @ 50kg 1 x 1 @ 50kg 1 x 5 @ 70kg 1 x 4 @ 90kg 1 x 4 @ 100kg 1 x 4 @ 110kg 1 x 4 @ 120kg 1 x 1 @ 135kg - long pauses now 1 x 1 @ 147.5kg 1 x 1 @ 157.5kg cg incline 1 x 5 @ 60kg 1 x 8 @ 100kg 1 x 6 @ 110kg 1 x 6 @ 100kg seated ohp 3 x 10 @ 57.5kg cable side raises 1 x 15 1 x 8 rear delt machine 1 x 15 @ 55kg 1 x 12 @ 70kg shoulder a bit achy today but all pretty good | ||
| matthewvc | | ... | 01-04-2025 @ 22:07 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Post Edited: 01.04.2025 @ 22:08 PM by matthewvc bw 96.4kg5 mins rotator cuff warmup cg larsens 2 x 12 @ 20kg 1 x 5 @ 50kg 1 x 1 @ 50kg 1 x 1 @ 70kg - long pauses from now 1 x 1 @ 90kg 1 x 1 @ 110kg 1 x 1 @ 130kg 1 x 1 @ 150kg 1 x 1 @ 160kg cg slingshot 1 x 1 @ 140kg 1 x 1 @ 160kg 1 x 1 @ 180kg cg bench 1 x 3 @ 100kg 1 x 3 @ 110kg 1 x 3 @ 120kg oh triceps 1 x 25 1 x 20 quick low volume session as I am moving the heavy bench day to Saturday so bit of a gap. couple of easy comeback PBs, pleasing to be back to 4 plates on slingshot at least without shoulder issues. 200kg there tonight on this, but need to take it slowly and keep the rotator cuff prehab work going | ||
| matthewvc | | ... | 03-04-2025 @ 22:01 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bw 96.3kg SSB box squat 2 x 6 @ 21kg 1 x 5 @ 61kg 1 x 2 @ 101kg 1 x 2 @ 131kg 1 x 2 @ 151kg 1 x 2 @ 171kg 1 x 2 @ 186kg 1 x 2 @ 201kg 2 x 2 @ 181kg seated cable rows 1 x 5 @ 33kg 1 x 8 @ 47kg 1 x 8 @ 67kg 1 x 8 @ 87kg 1 x 8 @ 97kg seated row machine 1 x 5 @ 50kg 1 x 5 @ 65kg 1 x 5 @ 80kg 1 x 5 @ 95kg biceps machine 1 x 12 @ 50kg 2 x 10 @ 65kg squats felt easy and fast moving. | ||
| matthewvc | | ... | 04-04-2025 @ 22:12 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bw 96.2kg rotators warmup 5 mins cg bench 2 x 12 @ 20kg 1 x 5 @ 50kg 1 x 1 @ 50kg 1 x 3 @ 70kg 1 x 1 @ 70kg 1 x 2 @ 90kg 1 x 1 @ 110kg 1 x 1 @ 130kg 1 x 5 @ 150kg slingshot on 1 x 5 @ 140kg 1 x 5 @ 170kg dead bench 1” off chest 1 x 8 @ 130kg 1 x 5 @ 140kg triceps dips machine 1 x 15 @ 90kg 2 x 15 @ 100kg triceps pushdowns 3 x 12 @ 35kg work tomorrow so another fatigued Friday evening session, still feeling last couple of sessions too. at least back to 150kg x 5 but not easy especially as foot slipped last rep. assistance pretty tough too. need to eat more as weight seems to have hit a plateau around 96kg. | ||
| matthewvc | | ... | 06-04-2025 @ 17:47 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bw 96.0kg box squat straight bar 2 x 6 @ 20kg 1 x 5 @ 60kg 1 x 1 @ 60kg 1 x 3 @ 100kg 1 x 1 @ 100kg 1 x 1 @ 130kg 1 x 1 @ 155kg 1 x 1 @ 180kg 1 x 1 @ 205kg 1 x 2 @ 227.5kg 1 x 7 @ 192.5kg CG Larsens 2 x 12 @ 20kg 1 x 5 @ 50kg 1 x 4 @ 70kg 1 x 4 @ 90kg 1 x 4 @ 105kg 1 x 4 @ 115kg 1 x 4 @ 125kg cg inclines 1 x 5 @ 20kg 1 x 3 @ 60kg 1 x 1 @ 100kg 1 x 5 @ 115kg 1 x 10 @ 100kg leg extension 1 x 5 @ 50kg 3 x 12 @ 90kg seated ohp 1 x 5 @ 40kg 3 x 10 @ 60kg cable side delts 2 x 10 @ 7.5kg rear delts 1 x 12 @ 65kg 1 x 12 @ 70kg leg curls 1 x 6 @ 45kg 1 x 6 @ 60kg 1 x 6 @ 72.5kg all pretty decent, did two sessions in one as likely to be too busy to do much this week | ||
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