T Nation

Traplord's Training Log


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.


MIA again but I’ve been lifting.

Aug 2nd, 2018
Did a “class” with people I work with. I’m not usually into these types of things, but I was invited and it was a good time. Lots of gimmicky circuits, but it definitely taxed my lower body pretty well.

Aug 3-5, 2018
Away on a trip. Just relaxed, didn’t lift.

August 6th, 2018

DB Bench 4 x 10
Incline Bench 4 x 10
DB Pushups 50 total
Lateral Raises 5 sets
Dips 2 sets AMAP

Tuesday, August 7th, 2018

30 chins
T-Bar Rows 4 sets
Cable Rows 4 sets
Rear delt flies
Hammer curls

Thursday, August 9th, 2018

25 Chins
50 Dips

Seated DB Curls 4 sets
Skullcrushers 4 sets
Rope Hammers 4 sets
V bar extensions 4 sets

Friday, August 10th, 2018
Goblet squats/Lunges/Landmine RDLs

Saturday, August 11th, 2018
I went hiking! Very cool way to get cardio in. Challenging as well. It was hot and humid, so I was sweating a lot. Very enjoyable.

Sunday, August 12, 2018
Chest and Shoulders, forgot to log it

Monday, August 13th, 2018

Pulldowns 4 sets
DB Rows 4 x 10 per side w 60 lb DB
Hammer Strength Pulldowns 4 sets
Reverse grip cable rows 3 sets
Smith Machine Shrugs 5 x 10 2/ 155
Back Extensions 3 sets of 12, BW

Wednesday, August 15th, 2018
Goblet Squats BW+60 lb DB, 4 x 8
Leg Press, sets of 15/12/10/10/8, increasing weight each time
Good Mornings 4 x 12
Leg extension 4 sets

lots of ab work

Thursday, August 16th, 2018
Shoulders/Arms (feeling “creative”)
DB Presses, 55’s 4 x 12
DB Pushups 50 total
BB curls 75 lbs 4 x 10
DB Curls w 35’s
Rope Hammers
Tricep extensions

Saturday, August 18th, 2018

Incline DB Presses
55’s, 4 x 10 w pause
Hammer Strength Incline presses, 4 x 10
Flyes 4 sets
Lateral raises: 15 lb DB, set of 40, 35, 30, 25.
Tricep extensions
Exercise ball crunches

Sunday, August 19th, 2018

30 pullups
Hammer Strength pulldowns 4 sets
Single-arm Cable rows, 4x 12 per side
Bent Over Rows, 95 lbs 4 x 12 w pause/tempo (was afraid to push it w these, so did slow contracting reps instead of going up to 135, 155 etc
Rope Hammer curls ( Did these in a new way, pausing at the end of the set for 10-20 secs in contraction, and pausing 2 secs at top of every rep.

That was it, pretty shit workout. I should stop going on Sunday’s, I can’t remember the last time I actually had a good Sunday workout.

Overall progress has been good! Been eating well, working on my mobility which is improving a little bit. I look and feel a lot leaner as well.

Going to do a long walk tonight for some active recovery, then it’s Legs tomorrow.



Tuesday, August 20th, 2018
Goblet Squats
ab work (planks)

kinda forgot log this week but hit the full set of workouts.

Monday, August 27th, 2018
30 chins
50 dips
pulldowns 4 x 12
low incline presses 4 x 12
lateral raises 40/35/30/25

VACATION 8/28/18-9/3/18

Tuesday, September 4th, 2018
Low Incline DB Presses
Flat DB Press
Dips 50 total
Lateral raises
ab circuit

Wednesday September 5th, 2018
Pullups 4 x 8 BW
Hammer pulldowns 4 sets
Cable rows 4 x 12
Back extensions 4 sets
Seated DB curls

Friday September 7th, 2018
DB Presses (50’s) 4 x 12
Low incline Presses 4 x 10 w/ 65’s
Incline pushups BW money move
5 x 10
V bar extensions

Leg raises

Saturday, September 8th, 2018
40 Chinups total (took 5 sets)
DB Rows 4 x 10 per side w/ 50 lb. DB
Hammer pulldowns 4 sets

Seated DB curls
Seated Cable rows

Monday September 10th, 2018
Chinups 3 x 10
Close grip Bench 155, 4 x 15
Standing DB curls
Rope Hammer curls
Rope extensions

Tuesday, September 11th, 2018
Goblet Squats
100 total, BW + 50
Leg Presses
Leg extensions
Knee raises
Leg raises

Top ten workout of the year.

Wednesday, September 12th, 2018

thursday, September 13th, 2018
Low incline DB presses 4 x 10
Incline pushups x 10 BW
Shoulder presses 5 sets w 50’s
Knee raises

Friday off.

Saturday, September 15th, 2018
Pulldowns 5 x 12
DB Rows, 4 x 10 per side w 50 lb. DB
Hammer pulldowns 4 sets
Cable rows 4 sets
E-Z Bar curls, done slowly. money move

Another great workout.

Sunday, September 16th, 2018

Low incline DB presses
5 x 10 x 60’s

Hammer Strength Incline press
4 sets

Ab circuit (planks/V-Ups, mountain climbers) for 12 minutes

Flat DB Presses