T Nation

Traplord's Training Log


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


I’ve been a bum about logging lately, but to be frank, I haven’t been on recently. My focus kinda waned and my workouts have been subpar.

Let’s get back on track. Today was a killer, I felt really good and got my mind right.

I had a back day yesterday that was brutal lol. I should stop lifting on Sunday’s, fr.

Monday, October 15, 2018
Bench Warmup
95 x 5
135 x 5
155 x 5
185 x 5
205 x 5

Low incline DB Presses ( w tempo)
60’s x 12
65’s x 10
70’s x 8
70’s x 8

Hammer Strength Incline Press
5 sets of 12, tempo’d

4 x 12 w/ 45 lb. DB

Machine Flyes
4 sets of 12

Knee Raises 5 x 10.

I’ll rate that an 8/10 as far as pump and intensity is concerned. Felt good to warmup w flat bar to loosen up for my DB work.

  • Day 1: Chest
  • Day 2: Back and Traps.
  • Day 3: Legs and Abs
  • Day 4: Arms and shoulders
  • Day 5: Off

I’ll do cardio tomorrow, and then back on Wednesday for some back and traps work.

“you don’t have to be heavy to be big” heard that today, I like it.


skipped back and trap bc I hit back day before Chest and was still sore.

Tuesday, October 16, 2018

Wednesday, October 17, 2018

Thursday, October 18, 2018
Arms and Shoulders
EZ bar curls
Preacher Curls
DB Hammer Curls

Delt Triad (lateral raises, front palte raises, DB presses)
x 3

“Prison Pushups” money move
2 sets of 1-5.
(I’d like to work up to one set of 1-10)

Tricep rope extensions, 4 sets

Friday, October 19th, 2018
Yoga and Legs
30 min Yoga focusing on hips and core
Foam rolling
BW squat and Lunge complexes


Saturday, October 20th, 2018

Face Pulls

Incline bench
bar x 6 x 2
95 x 6
135 x 6
155 x 6
185 x 4

Incline Hammer Strength Press
4 sets of 12 w/ Plate+25, 2 sets of single arm x’s 12 afterward w plate

Incline DB Flyes
4 sets

4x10 w/ 50 lb. DB

100 incline crunches

some tricep extensions.

Felt good. Need to work on my incline, obviously.

But the energy is back.

Also- I’ve noticed that listening to more relaxed music is a big help.


I have to mix it up on the music. Sometimes metal, country, rock, folk. I mix it up often.


good move! usually blaring electronic for me, today for me quiet electro-synth w piano.


SUNDAY, October 21, 2018

Reaching pushups (idk what else to call these, you go down into a push up, come up and reach to one side, down and then reach to the other)

10x, S/S w 10 walking lunges. 7 sets of this.

Then 45 min on treadmill

Monday, October 22, 2018
Worked out far later than usual do to work.

5 sets

T-Bar rows
5 sets

Cable Rows

4 sets

Hammer pulldowns
3 sets of AMAP

100 reps of empty barbell curls. More challenging than it sounds. Bi’s are finally GROWING.

Tuesday, October 23, 2018
Felt like crap. Took off.

Wednesday, October 24, 2018
Still feeling like shit, so did 30 mins on treadmill, 100 pushups, Chins 4 sets of 5 w tempo of 3 secs eccentric, and 5 x 10 leg raises. Pretty good sesh for a guy under the weather.


Thursday, October 25, 2018

Goblet squats/lunges/GHR’s



Saturday, October 27th, 2018
Felt fantastic in there.

Close Grip Bench
bar x 8
95 x 8
135 x 8
155 x 8
185 x 8
185 x 8
190 x 6

EZ Bar Cable Curls
5 x 10-15

Overhead Tricep Cable Extensions
4 sets

Seated DB Curls (simultaneous)
3 sets

Preacher Curls
4 sets of 10-12. These have become a solid movement for me.

DB Hammer Curls
3 sets

Rope Extensions
5 sets.


Sunday, October 28, 2018

Foam rolling too. It’s excruciating but it really helps.


Monday, October 29, 2018

4 x 10 w/ BW , paused contraction at top

Incline DB Press
4 x 10 w/ 60’s

4 sets

Cable Chest Presses (benefits of an empty early morning gym)
5 sets


Wednesday, October 31st, 2018
Happy Halloween.
Wide-grip Pullups
2 x 8 BW

Reverse-grip Pulldowns
4 sets

T-Bar Rows
4 x 8, went heavy

Cable Rows
4 sets

Seated Row Machine
7 sets (4 overhand, 3 neutral)

BB Shurgs
4 x 10 w/ 3 sec pause at top

DB Shrugs
1 set AMAP w/ 65’s

26 sets, was really feeling it.

Thursday, November 1st, 2018
Lots of BW squats, BW Lunges, BW lateral lunges, hip thrusts.


Friday, November 2, 2018
Cardio and Biceps

Yes, just Biceps. I know.
Cable Curls/Preacher Curls/ DB Hammers

Saturday, November 3, 2018
I had a huge high volume workout planned and I didn’t do as well as I’d have liked.

Incline Bench
working sets:
95 x 15
135 x 12
155 x 12
175 x 8
185 x 5

DB Bench
65’s, 4 sets of 10

2 sets of AMAP w BW

Incline DB Flyes
4 sets

Cable Flies
4 sets

4 sets w a 45 lb DB

Sunday off

Monday, November 5, 2018

Same scheme I’ve been working with. Felt a little weak again. Going to up calories to try and fix that.


Wednesday, November 5th, 2018
Crushed it today. Upped calories, which certainly helped. Ate clean, but with higher carbs (good carbs, fibrous veggies+ oatmeal)

BB curls
4 x 8, some drops sets. had a couple tens on each side and took it from there

Db Curls
one arm at a time, 10 per side standing. 35’s/30’s, 4 sets

Tricep rope pressdowns
5 x 15 (feels good to do these early)

Skullcrushers s/s spider curls
4 sets

lateral raises and some hammer curls to end it.

Massive pump.


Saturday, November 10, 2018
Incline Bench
bar x 5 x 2
95 x 5
135 x 5
155 x 5
185 x 5
185 x 5
135 x AMAP

DB Bench
4 x 8 w/ 75’s

4 x AMAP w BW

2 sets AMAP w BW

Felt great after this, short sweet w high effort. Very sore afterwards. I know that’s not entirely indicative of a solid workout, but still.

Sunday, November 11, 2018

2 x 25 (w bar attachment)

DB Rows
2 x 20 per side w 45 lb. DB

Inverted Rows
5 x 8

4 x 12

Cable Rows
4 x 12

Smith Machine Shrugs w 3 second pause at top
4 sets of 12


Monday, November 12th, 2018
Didn’t have a workout planned, but did 500 pushups over the course of the day as part of a “challenge” my friends and I were doing. It really wasn’t that hard at all.

car accident at night. I’m ok but back was stiff and twisted after. Lots of chiropractic work and some taking it easy, I should be back in there tomorrow (Sunday).

Such is life!


I hit Chest and Shoulders and Legs late last week and didnt log, I took it easy.

Thursday, November 22nd, 2018
Thanksgiving, had to work up an appetite.


Smith Machine Incline Press
95 x 8
135 x 8
155 x 8
185 x 8
205 x 8
185 x 8
135 x AMAP

4 sets AMAP w BW

Hammer Inclines
4 sets

100 pushups as a finisher

Friday, November 23, 2018
4 sets of AMAP w BW

Inverted Rows
5 sets of 8 w BW

T-Bar Rows
4 sets, went heavy

Smith Machine Shrugs
5 sets

Cable Rows
4 sets

20 min of cardio.

Saturday, November 24, 2018
45 mins of LISS after a massage for my back. Apparently my hip external rotators and TFL and piriformis are a mess. Gotta work on that.

Note with work/business/car accident I’ll admit I lost a little focus here. Got loose w the diet, was sedentary for like a week there (usually super atypical for me).

Going to push it until Christmas and see where i’m at. Using it as a short term benchmark, a Christmas gift to myself to come in and get momentum into the new year. Let’s get it.


Sunday, November 24, 2018
Arms and Shoulders

worked out with a buddy of mine, and I felt really good.

Seated Military Press
bar x 8
65 x 8
95 x 8
115 x 8
135 x 10 (this was a PR)

Seated DB Curls
5 sets w/ 35’s/30’s.
final drop set of 35’s/30’s/20’s

Rope Hammer curls
5 sets

Tricep V-Bar Extensions
5 sets

Delt triads
3 rounds

1mi on treadmill

Cardio is so important to me. I feel and look better almost instantly off of it.

Gotta remember the goal is not only health, but aesthetics too.


Great Week of Training.

Monday, November 26, 2018
Cardio and some abs

Tuesday, November 27, 2018
Chest + Cardio+abs

Wednesday, November 28, 2018

BW Squats/Lunges/ Hip thrusts/Planks

Thursday, November 29, 2018

Friday, November 30, 2018

Lat Pulldowns, 12 12 10 10
Lat Pressdowns 4 sets of 12
Incline DB rows, 4 x 10 w/ 45’s (1 sec squeeze at top)
Neutral Grip Cable Rows 12 12 10 10
V Bar pulldowns 4 x 12
DB curls, 5 sets started with 40’s and worked down as I got tired

5x 10 Leg Raises after

Saturday, December 1st, 2018
DB Bench, 4 x 8 w/ 90’s
Incline Hammer Press, 4 sets w/ 1 triple drop set at the end
Machine flyes 4 x 12-15
D-Handle Pushups, 100 total

crunches/knee raises

Sunday, December 2nd, 2018
Cardio (boxing)

5 rounds of bag work. did planks/v-Ups after as well.

Trying to hit abs every day. Diet was on point. Trying to keep this momentum rolling into this week.


Monday, December 3rd, 2018
Cross-body Hammer Curls
4 x 10 x 35’s

Preacher Curls
4 sets (finally doing these right)

Tricep tri-set (Skullcrusher- tricep pullover-close grip press)
3 sets of 12/12/12

V-Bar Extensions
4 sets (Drop sets)

DB Curls

Thursday, December 6th, 2018
Chest + Shoulders
kinda forgot tbh. Flat DB Bench+dips+ D handle pushups

Friday, December 7th, 2018

Saturday, December 8th, 2018

Lat pulldowns
4 x 15 12 10 10 8

Single Arm DB Rows
4 x 10 w pause at top w/60’s

Neutral Grip Cable Rows
5 sets

Seated Rows
4 sets

Ab work+ some cardio

Sunday, December 9th, 2018
5 3min rds on the mitts.

Monday, December 10, 2018

(All w BW)

Jump Squats/Alternating Lunges/ Lateral Lunges/ Single leg bridges/ Leg Curls/ Squat holds/ BW Squats