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» TRT - Thai Replacement Training (Go to post)28-05-2024 @ 21:02 
bw 100.6kg
bent over rows from dead stop
1 x 12 @ 20kg
1 x 8 @ 50kg
1 x 5 @ 70kg
1 x 5 @ 90kg
1 x 5 @ 100kg
1 x 5 @ 110kg
1 x 5 @ 120kg

cable rows palms facing
1 x 12 @ 40kg
1 x 10 @ 67kg
1 x 10 @ 87kg
1 x 8 @ 97kg
2 x 6 @ 107kg

biceps machine
1 x 12 @ 35kg
1 x 10 @ 50kg
2 x 10 @ 57.5kg

ez curls
1 x 12 @ 25kg

too busy at this time so changed exercises
Did rows for first time in ages and
hip was reasonably ok. will carry on
as it hits the back harder than
machine/cable stuff
» TRT - Thai Replacement Training (Go to post)26-05-2024 @ 20:22 
Bw 100.5kg
larsens
2 x 12 @ 20kg
1 x 8 @ 50kg
1 x 5 @ 80kg
1 x 5 @ 100kg
2 x 3 @ 120kg
1 x 3 @ 130kg
1 x 3 @ 140kg
1 x 3 @ 150kg

ohp
1 x 5 @ 40kg
1 x 5 @ 60kg
1 x 5 @ 65kg
1 x 5 @ 70kg

triceps dips machine
1 x 15 @ 80kg
1 x 15 @ 105kg

side delts db
1 x 8 @ 17.5kg
1 x 8 @ 20kg

rear delts machine
2 x 15 @ 57.5kg

shoulder aching today, kept volume low
probably needed an easier session anyway
quite a few weeks of building weight
can feel a bit of fatigue now
» TRT - Thai Replacement Training (Go to post)25-05-2024 @ 21:08 
bw 101kg
SSB box squat
2 x 6 @ 21kg
1 x 3 @ 61kg
1 x 2 @ 81kg
1 x 2 @ 101kg
1 x 2 @ 121kg
1 x 2 @ 141kg
1 x 2 @ 161kg
1 x 2 @ 171kg
1 x 2 @ 183.5kg
1 x 2 @ 196kg
1 x 2 @ 206kg

leg press
1 x 5 @ 150kg
1 x 5 @ 230kg
1 x 5 @ 280kg

leg extensions
1 x 12 @ 70kg
1 x 10 @ 80kg
1 x 10 @ 90kg

leg curls
1 x 12 @ 40kg
1 x 8 @ 60kg
1 x 8 @ 65kg

all quite easy. my sit on the box for 2 seconds strategy helps reduce the whip a little on the bar and makes the heavier sets feel more stable. feel like Iím not far off my pre Christmas strength levels on this at 7kg less bw.
» TRT - Thai Replacement Training (Go to post)23-05-2024 @ 23:17 
bw 100.3kg
bench
2 x 12 @ 20kg
1 x 8 @ 50kg
1 x 5 @ 80kg
1 x 3 @ 100kg
1 x 2 @ 120kg
1 x 1 @ 135kg
1 x 1 @ 150kg
2 x 4 @ 165kg

slingshot
1 x 5 @ 185kg
1 x 2 @ 190kg

dead bench pins at chest
2 x 5 @ 145kg

seated ohp
1 x 1 @ 40kg
2 x 10 @ 85kg
1 x 6 @ 85kg - too short rest

triceps dips machine
1 x 12 @ 80kg
2 x 15 @ 115kg

vgrip push downs
1 x 15
2 x 12

very late start and busy work schedule
made this a fatiguing session. everything
felt a little heavier than it should as a result.

slingshot yet more issues unracking
tempted to use it more sparingly now
and focus on more raw bench sets
» TRT - Thai Replacement Training (Go to post)22-05-2024 @ 23:17 
bw 100.5kg
Cable rows
1 x 12 @ 40kg
1 x 8 @ 67kg
1 x 5 @ 87kg
1 x 3 @ 107kg
1 x 10 @ 127kg
2 x 10 @ 107kg

v grip rows
3 x 12 @ 87kg

biceps
1 x 12 @ 35kg
1 x 8 @ 50kg
1 x 8 @ 55kg

Abs machine
1 x 5 @ 65kg
2 x 20 @ 85kg

rows machine single arm
2 x 8

tired late session nothing too heavy apart from rows at start
» TRT - Thai Replacement Training (Go to post)19-05-2024 @ 14:05 
bw 100.1kg
larsens
2 x 12 @ 20kg
1 x 8 @ 50kg
1 x 5 @ 80kg
1 x 5 @ 100kg
1 x 5 @ 120kg
1 x 5 @ 140kg
1 x 5 @ 150kg - long pauses
1 x 8 @ 130kg

seated ohp
1 x 3 @ 42.5kg
3 x 9 @ 70kg

triceps dips machine
1 x 15 @ 82.5kg
2 x 15 @ 105kg

cable side delts
1 x 12
1 x 8
1 x 12

facepulls
3 x 12

nothing too hard, was a bit of a struggle to stay on bench with heaviest Larsen sets.
Commerical gym benches are always too narrow and rickety making it harder to stay balanced on this exercise
» TRT - Thai Replacement Training (Go to post)18-05-2024 @ 20:51 
bw 100.4kg
ssb box squat
2 x 6 @ 21kg
1 x 3 @ 61kg
1 x 2 @ 61kg
1 x 2 @ 91kg
1 x 2 @ 121kg
1 x 2 @ 141kg
1 x 2 @ 161kg
1 x 2 @ 181kg - belt on
1 x 5 @ 186kg

leg press
1 x 5 @ 100kg
1 x 5 @ 190kg
1 x 5 @ 230kg
1 x 5 @ 270kg

leg extensions
1 x 15 @ 80kg
1 x 12 @ 90kg
1 x 10 @ 100kg

pull throughs
2 x 10

hot today sweating just setting the rack up with the ssb
all weights pretty comfy. 186 x 5 on the whippy ssb is
most I've done for a while.
» TRT - Thai Replacement Training (Go to post)16-05-2024 @ 13:50 
bw 101kg
bench press
2 x 12 @ 20kg
1 x 8 @ 60kg
1 x 5 @ 80kg
1 x 3 @ 100kg
1 x 2 @ 120kg
1 x 1 @ 135kg
1 x 1 @ 150kg
1 x 5 @ 160kg

f8 slingshot
1 x 5 @ 180kg
1 x 3 @ 185kg - issues with unrack made the whole thing a mess

dead benches
1 x 6 @ 130kg
1 x 6 @ 140kg

seated ohp
1 x 1 @ 40kg
2 x 10 @ 85kg
1 x 6 @ 85kg - short rest ran out of steam

triceps dips machine
1 x 15 @ 80kg
1 x 15 @ 115kg
1 x 15 @ 120kg

pushdowns
3 x 12

cardio
20 mins steep incline treadmill at ~6.5 mets

seemed to have gained weight randomly
ate pad krapow 3 times yesterday and my thai missus bungs loads of MSG in it.
everything went up without problem apart from issue trying to unrack
185kg. no doubt that sodium bloat is good for strength.
» TRT - Thai Replacement Training (Go to post)14-05-2024 @ 13:03 
bw 99.7kg
straight bar cable rows
1 x 10 @ 37kg
1 x 8 @ 77kg
1 x 8 @ 97kg
1 x 8 @ 107kg
1 x 10 @ 117kg

v grip pulldowns
1 x 10 @ 40kg
3 x 8 @ 77kg

seated abs machine
1 x 20 @ 65kg
1 x 20 @ 85kg

db curls
1 x 12 @ 12.5kg
1 x 12 @ 15kg

cable curls
2 x 8

comfy enough, all done inside 25 minutes
» TRT - Thai Replacement Training (Go to post)12-05-2024 @ 11:50 
bw 100kg
Larsens
2 x 12 @ 20kg
1 x 8 @ 50kg
1 x 5 @ 70kg
1 x 5 @ 90kg
1 x 5 @ 110kg - reps paused from now
1 x 5 @ 130kg
1 x 5 @ 145kg
1 x 8 @ 125kg

seated ohp
1 x 3 @ 35kg
3 x 8 @ 70kg

triceps dips machine
1 x 15 @ 80kg
2 x 15 @ 105kg

cable side delts
2 x 12

facepulls
2 x 15

all pretty comfy, larsens are getting
easier with more bodyweight.
will keep adding a bit of weight until
they stop being sub 9 rpe.
» TRT - Thai Replacement Training (Go to post)11-05-2024 @ 21:57 
bw 99.8kg
ssb box squats all beltless
2 x 6 @ 21kg
1 x 3 @ 61kg
1 x 2 @ 91kg
1 x 2 @ 111kg
1 x 2 @ 131kg
1 x 1 @ 151kg
1 x 5 @ 171kg

leg press
1 x 6 @ 100kg
1 x 6 @ 140kg
1 x 6 @ 180kg

leg extensions
3 x 8 @ 80kg

leg curls
3 x 8 @ 45kg

late session and a lot of walking beforehand during day
so everything light and easy
» TRT - Thai Replacement Training (Go to post)09-05-2024 @ 13:32 
bw 99.2kg
bench press
2 x 12 @ 20kg
1 x 8 @ 60kg
1 x 3 @ 80kg
1 x 2 @ 80kg
1 x 1 @ 100kg
1 x 1 @ 120kg
1 x 1 @ 140kg
1 x 5 @ 155kg

f8 slingshot
1 x 6 @ 160kg
1 x 5 @ 175kg

dead benches
1 x 5 @ 130kg
2 x 5 @ 140kg

seated ohp
1 x 1 @ 45kg
3 x 8 @ 85kg

seated triceps machine
1 x 3 @ 85kg
1 x 12 @ 105kg
2 x 10 @ 130kg (had to weigh myself down with a plate)

v grip pushdowns
3 x 12

facepulls
2 x 15

hamstring cramp on the 5 x 155kg made it harder than it should be
but still no more than an 9 RPE. must be getting close to
200kg again what with my terrible rep to single ratio.
been a bit warm recently, so likely a bit dehydrated as weight
was slightly down despite upping the calories.
one more week of this maxing out the 5s then a peaking phase
» TRT - Thai Replacement Training (Go to post)08-05-2024 @ 13:51 
Bw 99.4kg
Straight bar cable rows
1 x 10 @ 40kg
1 x 8 @ 67kg
1 x 6 @ 97kg
1 x 7 @ 127kg
1 x 9 @ 117kg
1 x 10 @ 107kg

seated row machine
1 x 12 @ 50kg
3 x 8 @ 80kg

curls machine
1 x 12 @ 35kg
1 x 12 @ 50kg
1 x 10 @ 55kg

db curls
1 x 12 @ 12.5kg
1 x 10 @ 15kg

all done inside 30 mins
» TRT - Thai Replacement Training (Go to post)06-05-2024 @ 19:20 
bw 99.6kg
ssb box squats
2 x 6 @ 21kg
1 x 3 @ 61kg
1 x 2 @ 61kg
1 x 2 @ 81kg
1 x 2 @ 111kg
1 x 2 @ 131kg
1 x 2 @ 151kg
1 x 2 @ 171kg
1 x 2 @ 191kg
1 x 2 @ 201kg

leg press
1 x 6 @ 100kg
1 x 6 @ 200kg
1 x 6 @ 240kg
1 x 6 @ 270kg

leg extensions
1 x 8 @ 80kg
2 x 8 @ 90kg

leg curls
1 x 8 @ 42.5kg
2 x 8 @ 60kg

lower volume today, felt ok but knees aching a bit for some reason
» TV SHOW IN AMERICA NEXT WEEK (Go to post)06-05-2024 @ 10:19 
No spoiler congrats to the large guy from the almagamation of nations where no other member of said almagamation has ever won it as many times as he has now, including the chap who breeds show winning small parakeet type birds

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