img_1173

Training Log, 10 Weeks Out

Jared Hamilton Uncategorized Leave a Comment

Time is ticking down! Let’s get right to it. Here’s my training log 10 weeks out:

Weekly Overview:

Nutrition wise things have stayed pretty consistent. I’ve started to plateau a little so instead of dropping my calories I feel it’d be better to just increase cardio so I’m doing that 4-5 days/week right now.

Here’s my macro split:

High calorie days:
200 protein

250 carb

40 fat

——

Low calorie days:

250 protein

100 carbs

44 fat

Training Log Detail:

Back/Traps/Delts

Arms

Chest/Side delts

Lats/Arms

Legs

Back/Traps/Delts

H-grip lat pulls leaning slightly back > partials
5×8-10

Single arm hammer strength mid rows-horizontal grip
4×10-12

Hammer strength mid rows-wide horizontal grip-2 arms > partials > hold in lengthened position
3×8-12

Cable mid rows for lats- chest supported > reverse grip lat pullovers (lengthened state) > reverse grip rows for lats
4×8-12

Neutral grip invered back rows
3xfailure

Barbell front raises > shoulder presses > trap bar deadlifts
4×10-12

Alternting dumbbell lateral raises w/ static hold > leaning over single arm cable lateral raises
4×8-12

Arms
Lying reverse cable crossovers for tris (shortened state)
4×10-12

Ez bar curls facing backwards on preacher table
4×8-10

Single arm cross body extensions > tricep push ups
4×10-12

Cable curls- mechanical dropset
3×10-12

Behind head rope extension dropset x3
3×8-12

Rope curls dropset x3
3×8-12

 

Chest/Side delts

Incline dumbbell press
4×6-8

Seated cable flys w/ static hold (mid state) > 2 arms standing > partials
5×10-12

Chest press machine with 3 sec negative
> normal presses- dropset
3×8-12

Band lateral raises (shortened state) > lengthened state
4xfailure

Lats/Arms
Bent over hammer strength lat rows
4×10-12

H-grip pull-ups
4xfailure

Rope pullovers-mechanical dropset
4×8-12

Mechanical dropset for triceps
4×8-12

Hammer strength curls w/ emphasized eccentric > partials
4×8-10

Behind head rope extensions w/ emphasized eccentric
4×8-10

Legs
Quad dominant leg press-banded
5×10-12

Banded hack squat-hip dominant
4×8-12

Single leg quad extensions- dropsets
3×8-10

Questions? Message me and I’ll be glad to help! 🙂

FREE, if you haven’t grabbed your copy of Warp Speed Fat Loss, just plug your info in HERE and I’ll send your copy right over in the next 60 seconds.img_1810

Leave a Reply

Your email address will not be published. Required fields are marked *