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Training Log, 11 Weeks Out

Jared Hamilton Uncategorized Leave a Comment

Man, it’s getting close! Already 11 weeks away.

Anyway, here’s the nuts and bolts of where I’m at and what I’ve been doing.

 

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 Split:

Back/traps/delts

Arms/abs

Chest/delts

Legs

Lats/arms

 

Training Log Detail:

 

 

Back/traps/delts
Single arm bent over dumbbell rows (for lats)
4×8-10

Prone incline rows (for upper back)
4×8-10

ISO deadlifts > lat pulls > negatives
3-4×6-8

Seated bent over H-grip lat rows > upper back
4×10-12

Neutral grip lat pulls 3 sets w/ 10 sec rest
2×8-10

Dumbbell lateral raises 3 sets w/ 10 sec rest > smith machine shrugs 3 sets w/ 10 sec rest
3×10-12

 

Arms:
Single arm concentration curls on back of preacher curl set-up
4×10-12 dropset last 2 sets

Reverse cable crossovers for triceps (shortened state in shoulder extension)
4×10-12 dropset last 2 sets

Supinating rope curls > hammer rope curls
4×10-15

Skull crushers > close grip presses
4×10-12

Up close cable curls > up close extensions
3×10-15

Ab strap knee raises > Russian twists
3xfailure

Hip raises > normal crunches
3xfailure

 

Chest/delts
High incline dumbbell press
4×6

Normal incline dumbbell press
3×10-12

Single arm upward cable flys pronated (shortened state)
4×12-15

Seated cable flys > presses > dumbbell lateral raises > alternating front hammer raises
4×8-12

Straight arm pec deck > plate upright rows
3×12-15

Incline cable flys > together presses > prone rear delt dumbbell flys
3×10-12

 

Legs
Heel elevated barbell squats
Idkx6-10 dropset last set

Hip dominant low back hack squats with bands
3-4×8-10

Seated hamstring curls
3×10-12

Quad extensions
3×10-12

 

Lats/arms
Lat pullovers (shortened state)
5×8-12

Seated rope pullovers (lengthened state)
4×10-12

Wide lat pull-ups > assisted
4xfailure

Reverse grip lat pulls > high pulley curls > reverse lat pulls
4×8-12

Seated, pause dumbbell curls > behind head high pulley rope extensions
4×10-12

 

Like normal, let me know if you need anything or have questions.

-Jared

 

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