T Nation

Traplord's Training Log


there’s a delt tie-in between the delt and tri I never had before. def a more “capped” look than I had when I started this log (was very flat).


Been busy but went through a full cycle of workouts this past week. My “push” day is obviously far more shoulder-centric so I did a chest day yesterday morning before work.

Things I have been working on/That are working for me:

-working on cracking that hip mobility. Using the “90/90 stretch” from T-Nation writer Tom Morrisson, I am pitiful at it but I am improving. It’s helping open up my hips a bit.

-Anti-APT movements like vacuums and single leg lowers have been great for my hips and core.

-I need to find a place to do yoga.

-Been running Intermittent Fasting for over a week now, can’t say I feel a super difference body comp wise, but inflammation is down, and mental acuity is up. It is nice not to stress about eating and be able to time it.

-Shoulders are taking the increase in overhead pressing well. Y/T/W warmups are huge for this.

-Been running my miles on the treadmill with no problem.

-Hamstrings are also super tight. Even tho mobility is improving it is still piss poor.

Yesterday’s chest workout:

Monday, June 11, 2018
(AM Workout)

DB Bench
30’s x 10
60’s x 10
70’s x 10
75’s x 10
60’s x AMAP

Diamond pushups (1 sec pause at bottom)
5 x 10 BW

Hammer Incline
4 sets of 15, upped the poundages here

Low-to-High DB Fly/Raises
a new move I learned off IG, really helps. 4 sets

Tricep Rope Extensions
3 sets

Lots of 90/90 and pigeon pose after for the hips, and a brief treadmill walk.

IF is great but I need to keep in mind not to loosen up during my window.


Tuesday was Arms

Wednesday Legs

off yesterday, will hit Shoulders/chest tn.


Friday, June 15th, 2018
Felt a little weak from Thursday’s activities (spent the day outside in the sun, logged around 25K steps, went out after, etc.

Did higher reps on BB press, some machine incline, diamond pushups, lateral raises.
Also did lat pulldowns, having a back movement on a press day felt good to even things out.

Saturday, June 16, 2018
Hit arms after the beach.
Movements: Seated simultaneous DB curls, seated Hammer curls, cable curls, diamond pushups, rope extensions. did a lot of ab work as well.

Sunday: off ( will do some walking and stretching)


I wish T-Nation had an app.

Been getting after it consistently, and still using IF as well. Going to start buckling down on this anfd logging more consistently.

News and notes:

-had a softball game at an event I was at, I’m still a little stiff for my liking and not moving as well as I would like. Going to keep working on mobility.

-to give my shoulders a break, my last couple of pressing days I’ve done “perfect pushups” outside with some planks and core work after. Laugh all you want, they really seem to help (and are challenging w my long levers).

-I’ve noticed some back hypertrophy. My lats hang lower and are fuller. I’ve achieved this through LESS WEIGHT and more concentration on the muscle while lifting.

-I need to work on my traps. 4x10-12 of 3 sec pause seated shrugs will be in the forecast for sure.

-carrying a little more in my middle than I would like, despite solid diet and consistent lifting. I think I should get some blood work done and see where I am at.

-weight is now under 200 consistently.

Back tonight, will record after (I swear!)


Exactly how you build muscle and learn to activate it! Well done


thanks! It’s funny, took me until my mid-20’s to stop being a bonehead about that. Concentrated rows w a paused contraction w/ a 50 lb. DB > heaving around 120’s w a strap.


Tuesday, June 27th, 2018


4 x 8 BW

Hammer Pulldowns
4 sets

T-Bar Rows
3 x 12

DB Rows
4 x 10 / per side w a 50 lb. DB

Neutral Grip Seated Cable Rows
4 x 15

Seated Shrugs (3 sec pause)
4 sets of 10, started w 50’s ended w 40’s

Plate shrugs
2 x 10

Back Extensions
4 x 10 BW

DB Curls
3 sets w 35’s/30’s

Cable Curls

Some hip stretching and opening sequences after.

Supps: a scoop of C4

If I had to “rate” this workout (I used to do that with every workout) I’d give today damn near a ten. I felt incredible in there and couldn’t be stopped. Huge focus, huge pump, good strength levels.

Also feels good to be more consistent with logging. Going to hit shoulders tonight.


Wednesday, June 28th, 2018

Another solid one.

BB press
bar x 8
95 x 8
135 x 6
135 x 5
115 x AMAP

Hammer Strength Press
4 x 12

Side DB Laterals
8 sets

Rear delt rows
4 sets

lots of ab work.

Felt really good in there.

Thursday was an off day, did some stretching and some HIIT.

Tonight will be arms and abs.


Friday, June 29, 2018
Another killer workout.

Went up in poundages in all my bicep work. Time to start adding weight on dips, too. I paused at the bottom for a 1 count to make it harder. The rest of the workout was standard stuff, DB curls tricep extensions etc. Hit abs hard as well.

Saturday: off from lifting. Walked some miles on the beach.

Sunday, July 1st, 2018
Legs and Shoulders
Lunges/Horizontal Leg Press/Reverse Hypers

DB presses/Lateral raises superset w plate raises/ upright rows
finished w some leg raises

Felt pretty good for a Sunday workout, those tend to drag usually.

Hitting back tonight. Won’t go for as much volume as last time out, as I’m feeling it from yesterday’s legs/shoulders workout. Going to hit 4 movements hard for back, 2 for abs, and 2 for bi’s.


Tuesday July 3rd, 2018
Hammer Strength Pulldowns
DB Rows 4 x 10-15/side 55 lb DB
Cable Rows
Paused Shrugs
Back Extensions/reverse crunches

Bicep work

Wednesday, July 4th, 2018
Bench (felt like benching just to do it, kept it light)
bar x 10
bar x 10
95 x 10
135 x 10
185 x 10
185 x 10
205 x 10
155 x AMAP

Incline DB Press
4 x 12 w/ 65’s


Lateral Raises

Thursday, July 5th, 2018
(worked out with a friend on this one, brought him as a guest. Always a nice change to have someone to lift with even though I don’t normally prefer it. Arm day usually the best for this)

Standard arm work, my buddy showed me an Incline DB curl/ Spider curl Superset that was awesome.

Also, a side note, this may sound awful and judgy but it is true- seeing my high school friends at a pool party on the 4th was alarming- everyone is so fat and out of shape. It is amazing how people let themselves go…more motivation to keep my head down and work! Jeez.

Hit Shoulders/Legs/Back the rest of the week.

Tuesday, July 10th, 2018
I turn 27 today.


yesterday’s Chest workout

using tempo for the first time ever. Made such a difference

3 sets

DB Bench (4-1-2 tempo) money move
55’s x 8, 4 sets

Incline Hammer Strength Press
4 sets of 10, same tempo

4 sets

DB forward flyes
4 sets

Tricep extensions
3 x 20

Lateral raises
couple drop sets.


July 11th, 2018
Eh. I got a pump, that’s good. They can’t all be winners.

Been researching more and more trying to get my mobility and body better. Reading lots of Paul Chek and putting it into action. I did about 15-20 mins of hip stretching last night, as well as pelvic relaxation movements as well. This helped a lot with my lumbar spine. Also, I have taken to eating slower (usually I literally inhale food) and drinking slower, as well.

Had one glass (1 !!) of beer on my birthday and that was enough to make me feel like shit for a little. I really don’t care for drinking, I’ve all but cut it out lately and I am going to keep it that way.

Going to hit shoulders tonight, but not before I hit mobility work and thoracic spine work to keep the momentum of improvement going.


July 13th, 2018


DB presses/Landmine laterals/face pulls/BB Shrugs on Smith Machine

Had a bad reaction to Chinese food over the week so that wasn’t great.

July 16th, 2018
Back+ Bi’s

(kept this lighter and more brief bc I hadn’t eaten all day due to stomach issues mentioned before)

30 chinups
Cable Curls 3 x 12
Neutral Cable Rows 4 sets
DB Rows w/ 50 lb DB, 4 x 10 /side
Seated DB curls (simultaneous) 4 sets
Lat pulldowns 4 x 12

I guess I challenged my back in a new way, bc I have lots of (good) soreness in my upper back.

Even when you’re sick, you gotta get in there. I did and I feel better for it!

Will hit that same tempo chest workout I did last week tonight.


July 17th, 2018
DB Presses (4-1-2 tempo)
55’s x 8
55’s x 8
60’s x 8
60’s x 8

Incline Machine Presses
5 sets of 12

DB Pushups (these have a tremendous effect on my chest and shoulders)
50 total

Flat DB Flyes
4 sets of AMAP w 30’s

July 18th, 2018
Goblet squats
BW x 10
BW + 50 x 10 for 4 sets

Landmine RDL’s
bar x 6
bar + 45 x 6
bar + 45/25 x 6 for 4 sets

Back extensions 4 x 12

Leg Press
15/12/10/8 increasing in weight

Leg extensions

Cardio after.

I’m kinda chicken legged right now, I need to fix that! I slack on leg work, I know I do.

Shoulders tonight.


July 19th, 2018
DB presses
5 sets, worked up to 60’s. sets of 12

DB pushups
50 total
Smith Machine Shrugs
4 sets

Seated Lateral Raises

Rear delt flyes.


Friday, July 20th, 2018
Standing Alternating DB Curls
4 x 10, 35’s/30’s

BB Reverse Curls
4 x 10

DB Standing Drag Curls
4 sets

V-Bar Extensions
5 sets

Rope hammer curls
2 sets.

Bicep flaring up a little bit, have to monitor that.


Sunday, July 23, 2018

DB Bench (4-1-2 tempo)
4 sets of 55’s x 8

DB Incline Bench
4 x 12 w/ 45’s

DB pushups
50 total

4 sets

Back to using MyFitnessPal, it helps keep me more accountable.

Some notes:

Feeling good. June and July has been some of the best workouts I’ve ever had. Shoulder and arm development at levels they’ve never been at before. Been on top of stretching too, and feeling better due to that as well.

Back tonight.


Monday, July 23, 2018
30 total

Single Arm Rows on T-Bar
3 sets per side

Hammer Strength Pulldowns
4 sets

Cable Rows
4 sets

DB Shrugs w/ pause
4 x 12-15 w/ 65’s/60’s

Bicep work: DB Curls

Very hot and humid in the gym, so got a good sweat and got through it.

Took in ~1500 cals, majority protein. Need to up cals a little more obviously.

Been taking creatine after lifting, as per the article I read on here.

Finally seeing trap development!


fuuuuuck I fell behind on logging again. I’ve hit a full rotation of workouts, Chest/Back/shouders/Legs/Arms.

I hit up a trainer I know for some guidance, I needed a little more structure moving forward so here is how I’m going to progress through this:

Chest and Shoulders
1 hr Aerobic cardio
High intensity cardio day (usually heavy bag)

Grouping chest and shoudlers in the same day to give the shoulders a rest, plus they’ll be used a lot in boxing as well. I’m proud of my progress so far, but having a written plan will keep me more structured when things get hectic. Too often I’m hitting chest/back /legs/arms and that’s it for the week.