T Nation

Traplord's Training Log


Here are two progress pics. Yes, I used a silly meme editor to conceal my identity. Not sure if pics are allowed? If so mods lmk if I’m in the wrong here, I don’t want my log deleted.


Tuesday, April 3, 2018


DB curls (35’s/30’s)

Rope Hammer Curls

Incline skullcrushers

Single arm preacher curls (machine)

Tricep extensions (straight bar attachment)

EZ Bar curls (slow tempo)

Roman Chair Sit-ups 5 sets of 10.

Supps: 1s C4

give it like an 8

Back in there tonight for legs and abs.


Thursday, April 5th, 2018

Had to work super late, so I did stretching for the hips/glutes/quads as well as foam rolling. Did core work as well:

Planks 4 x 1 min
Supermans 4 x 10
Pelvic Tilts 4 x 10
Bird Dogs 4 sets

then a 2.5 mi walk outside afterwards.

Friday April 6, 2018

Goblet squats
BW X 10
BW + 30 x 20
BW + 50 x 10
BW + 50 x 10
BW + 50 x 10

Alternating Lunges
4 sets, BW x 10

Back Extensions
5 x 10, BW (really focused on stretch and contraction of hams n glutes here, was careful not to hyperextend. I had been researching this movement this week, it’s very beneficial for my situation.)

Leg Extensions
4 sets of 15

1 mi of Incline walking on treadmill after

supps: 1s C4

felt good in there, my hip mobility is improving, and I have my glutes firing a lot better.

After surgery, my chest/shoulders were pretty unimpressive, so I worked diligently to build up that area. In retrospect, I neglected core and cardio far too much. I need to improve how I use oxygen (although I already feel it getting better). I remember from my boxing/grappling days that I have quite a “gas tank” when I’m in shape, so I have no doubt that keeping with this discipline will get me right back there.

Nothing social tonight for the first time in a while so I’ll relax, stretch, get a solid sleep and hit Back tomorrow with Bi’s.


Saturday, April 7th, 2018


Chin-ups: 30 total, did it in 3 sets

Cable Neutral Grip Rows
4 sets of 15

Neutral Grip Pulldowns (good move, felt it in side delts too)
4 x 12

Seated Rows
4 x 12

Rear Flyes

4 sets

E-Z Bar curls/ Cable curls

Hanging Knee Raises
5 sets

Hanging Leg Raises

3 sets

1 mi on treadmill

Felt really sluggish in there to be honest. No C4 today but had black coffee…stil was dragging. 5.5/10

Sunday, April 8th, 2018
2.5 mi outdoor walk, foam rolling. My left IT band is nightmarish. Incredibly tight and painful to roll. My hips/back/glutes felt amazing on Friday night, but felt pretty jammed up on Sat/Sun. Going to keep hammering with mobility work.


Monday, April 9th, 2018


Back to pressing work.


DB Bench (kept it light and focused on tension)
4 sets of 10 w/ 55’s

D-Handle Pushups
4 sets of 15

4 sets

4 sets w/ a 45 lb. DB

Hanging leg raises

supps: scoop of C4

felt good, shoulder held up well. Will see how it feels tm. Give it a 7.5 bc I couldn’t go as heavy as I would have liked.

~1800 kcal, 50c/25/25


Tuesday April 10, 2018


BB curls
bar x 10
65 x 10 (4 sets)

Incline skullcrushers
4 sets

Rope Cable Hammer Curls
4 sets of 20

Standing DB Curls

4x10 alternating w 30’s

Tricep Rope Extensions
5 sets

Single Arm Preacher curls

3 sets/side

1mi Incline walking after

5 sets of hanging knee raises

supps: 1s C4

felt good, good pump. 8.

~2200 kcal, needed it today. high in protein. Might up cals a little, been feeling sluggish on only 1800, especially on days I lift.


forgot to log a little here. Cardio/Legs/Cardio/Arms, now back to this week.

Monday, April 16th, 2018


Tried Flat BB Bench to see how it felt, and it went well, though i kept it light.

bar x 5
95 x 5
135 x 5
185 x 5
205 x 5
205 x 5
185 x 5
155 x 5
135 x 10

Good mobility and I felt the chest working, so perhaps my t spine work and pressing break helped.

Hammer Strength Incline Press
4 sets

4 sets

3 sets w 40 lb. DB

Tricep Extensions 4 sets

Supps: C4. Felt ok in there, 7.5

Going to need to really dial it in to get leaner. Going to try to employ eating as little carbs as possible on non-lifting days.


Tuesday, April 17, 2018


Lat Pulldowns
4 x 12

Cable Rows
4 x 12

Reverse-grip Bent over rows
4 x 20, 95 lbs.

Rear-delt flies

4 sets

BB Shrugs- This move works really well with my body type, I’m going to do it more often.

5 sets

Bicep work/ ab work.

1s C4 before workout


Wednesday 4 18 18

Cardio, 45 mins incline walking, kept carbs/cals low.

Arms tonight.


Wednesday April 18th, 2018


Thursday, April 19th, 2018


Friday, April 20th, 2018

Legs + Abs

Saturday, April 21st, 2018

Incline Bench (kept it lighter and tempo’d, didn’t chase weight)
bar x 8
95 x 8
135 x 8
155 x 8
185 x 8
155 x 8
135 x 8
95 x AMAP

Med Ball pushups
4 x 10 per side, again slow controlled reps not pumping reps.

Cable Crossovers
5 x 10

Lateral Raises
5 sets, seated

Tricep V-Bar Extensions

4 sets

Ab work, a lot of it. Ball crunched, leg raises, supermans, regular crunches, broomstick twists, Pallof presses.

SUB-200 A.M. weigh-in
we’re on the right track. Back today


fuuuuuuuuck I fell behind on this. Been in the gym though :smile:

Lifted consistently last week, had 2 cardio sessions, hit shoulders/arms/legs.

back on track w recording now:

Saturday, April 28, 2018

Lat pulldowns

T-Bar Rows

Cable Rows

Chinups (30 BW as a finisher)

Bicep work


Sunday, April 29th, 2018

this was one of the most beneficial chest workouts I’ve ever done.

DB Bench
2 warmup sets
65’s x 12
65’s x 12
70’s x 12
60’s x AMAP

Incline Hammer Strength Presses
4 Sets

4 sets

Low-to-high Cable Flyes
4 sets money move have to do these more.

Lateral Raises
5 sets

Tricep V Bar extensions
4 sets

give it a 9. took a scoop of pre

Monday, April 30th, 2018
Chinups and Cardio.

Need to stretch a little more.

Shoulders tomorrow.


Tuesday, May 1st, 2018
Face Pulls
DB Lateral Raises
7-8 sets, went up to 30’s and back down to 20’s

Overhead Plate Raises
5 x 10 w/ 25 lb. plate. These are both incredibly hard and very beneficial for me.

Rear Delt Flyes
5 sets

Seated DB Presses
30’s x 20
50’s x 10
50’s x 10
50’s x 10
40’s x AMRAP

Farmer’s Walks/Waiter’s carries
Leg Raises/Knee Raises.

Had a ton of energy in there, had a great pump and felt very good. 8.5

_Wednesday 5.2.18 _
OFF (worked til very late)

Arms tonight


Thursday, May 3rd, 2018


Had a great day at work and carried the day’s momentum into the gym.

BB Curls
bar x 10
65 x 12
75 x 12
75 x 10
65 x 10
65x 10
bar x AMRAP

Standing DB Curls
4 sets, 35’s/30’s

Tricep Bar Extensions
4 sets

Tricep Rope Extensions
3 sets

Seated Hammer Curls
3 sets w 35’s

EZ Bar Curls til failure 2 sets

D-Handle Pushups
2 sets to failure

ab work

Friday, May 4th, 2018

DB Goblet squats
BW x 10
BW+30 x 10
BW+ 50 x 10 x 4

Reverse Hypers
5 x 10 BW

Leg Extensions

5 sets

Pull Throughs 4 sets

Farmer’s Walks

Leg Raises
Knee Raises
Landmine Twists

1 mi + on treadmill after.

High energy this week, feeling good.


Sunday, May 6th, 2018
Felt really sluggish in there, tbh. Did DB Bench/Low-to-high flyes/Dips/D-Handle pushups/tricep extensions/lateral raises/lots of abdominal work.

Monday, May 7th, 2018
Another sluggish one. Diet and sleep have been on point too…

30 total, right shoulder/shoulder blade area feels gunked up and sore.

Neutral Grip Pulldowns
5 sets

T-Bar Rows
5 sets, these felt good. It’s vertical pulling that aggravates the shoulder

Bicep work
Standing DB curls (simultaneous, no supination)
Reverse Curls
Hammer curls

Cable Rows
4 sets (great finisher to do these after biceps)

Going to book a massage to work on the shoulder. Might be time for a deload week too, going to keep monitoring everything.


Tuesday, May 8th, 2018
3 mi walk


Wednesday, May 9th, 2018

Rear delt flies
2 x 25

Lateral Raises
20 15 12 10 10 8 w/ 20 lb. DB’s

Seated BB Shoulder Press
5 working sets, 95 x 10. (8 on the last set)
Vertical pushing doesn’t bug my shoulder, put vertical pulling does. have to get to the bottom of that.

Overhead plate raises w/ 25 lb , 5 x 10

lots of ab work.

Friday, May 11th, 2018

^ update on my arm development, definitely reaching new levels there and I’m happy about it.

Saturday, May 12th, 2018
Legs and Shoulders
Goblet Squats/Reverse Hypers/Lateral Raises/ DB Shoulder Presses/Rear Delt Flyes

Impulsively felt like hitting shoulders again, so I did. Late night last night (and a cheat meal :frowning: ) so I’m going to just straight fast until dinner tonight, and hit light cardio. Let’s add that actually:

Sunday, May 13th, 2018
Light cardio

Goal for this week is:

Monday: Back/lower abs
Tuesday: Chest/upper abs
Wednesday: Cardio (preferably AM cardio if schedule permits)
Thursday: Arms/ lots of abs
Friday: Legs/Shoulders
Saturday: Cardio


Forgot to add in that I’ve been doing some loaded carries as well. Waiter’s walks, farmer’s walks.

Also, new low weigh-in of 196.6 on Friday morning. That’s 10 lbs less than my recorded morning weight when starting this log.


shit fell behind on this again.

Week of May 13- 19th I lifted as usual, and I have only lifted once since the 20th.

I’ve been eating right (with the exception of an indulgent Memorial Day) and I feel good as far as appearance and body comp go. My joints also needed the rest and feel a lot better as well.

However, shoulder/rhomboid/upper pec nerve thing is still bugging me, I’m going to schedule a massage to get all of that out.

Moving forward into the Summer, I’m going to employ the following split: Push Day/Pull Day/Legs/Arms Kind of what I’ve been doing, but throwing the pushing movements into one day. Going to keep going hard at stretching and improving mobility as well.


Wednesday, May 30th, 2018

Back in there are feeling good.


BB Curls
Standing DB Curls
Tricep Rope Extensions
Rope Hammer Curls

Lots of ab work (planks/leg raises/ bird dogs/ crunches)

Forget to mention that 1.5 wks ago I did Chris Shugart’s sprinting a mile on the treadmill test and was able to do it very easily. This was good because I haven’t run since the surgery (in fact I haven’t really run much in my life) and was curious how I’d hold up cardiovascular wise and mobility wise. Def felt good. Arms felt great after last night’s workout as well. Legs today.


Hit Legs, usual routine.


Seated Overhead Press
95 x 10
115 x 10
135 x 5 :frowning:
95 x 10
95 x 10

50 total w BW, paused at the bottom. Took a few sets

Hammer Strength Incline Press
4 sets

Lateral Raises
6 sets

some bicep work

reverse crunches, planks, knee raises.

Doing IF this week because I got a little loose w diet on my getaway this weekend. Honestly, once I get past the morning hunger, IF rules. Mentally sharper, and body feels better. Less inflamed. Running a 12-8 window.

Back tonight


Monday, June 4th, 2018

30 Pullups

“Bi Angular” Rows (let’s call them Hammer Strength Rows
5 sets

Neutral Grip Cable Rows
4 sets

DB Curls
4 sets

Abs: single leg lowers (money move for me and my APT), leg raises, bird dogs, crunches.

Rear Delt Flyes
4 sets

Overhead plate raises
50 total.

Felt ok in there, honestly a little low on energy but whatever. Got in there and got it done. Going to have a shake to close out my IF window and call it a night.