T Nation

Traplord's Training Log


#61

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
Back
1 hr Aerobic cardio
Legs
Arms
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.


#62

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
Chest/Shoulders

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
Back

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

Thursday, August 9th, 2018
Arms

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
Legs
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
Back

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
Legs
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
Chest/Shoulders

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
Back

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.

:slight_smile:


#63

Tuesday, August 20th, 2018
Legs
Goblet Squats
Lunges
GHR’s
ab work (planks)

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

Monday, August 27th, 2018
Chest/Back
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
Chest/Shoulders
Low Incline DB Presses
Flat DB Press
Dips 50 total
Lateral raises
ab circuit

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

Leg raises

Saturday, September 8th, 2018
Back
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
Arms
Chinups 3 x 10
Close grip Bench 155, 4 x 15
Standing DB curls
Rope Hammer curls
Rope extensions

Tuesday, September 11th, 2018
Legs
Goblet Squats
100 total, BW + 50
GHR’s
Leg Presses
Leg extensions
cardio
Knee raises
Leg raises

Top ten workout of the year.

Wednesday, September 12th, 2018
Cardio.

thursday, September 13th, 2018
Chest/Shoulders
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
Back
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
Chest/Shoulders

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