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Training Log, 12 Weeks Out

Jared Hamilton Uncategorized Leave a Comment

Hey hey! Another rendition of my training log details leading up to my first Men’s Physique, Bodybuilding show.

Let’s get right to it.

 

Weekly Overview:

Nutrition:

I’m still getting leaner using these numbers with cardio so I’m riding it until I plateau. Instead of dropping my calories I’m adding in more cardio

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

Chest/tris/side delts

Back/traps/bis

Legs

Arms

Shoulders

Training Log Detail

Chest/tris/side delts

Incline dumbbell press
4×8-10 dropset last set

Single arm hammer strength press -turned in
4×10-12

Seated cable flys (shortened state) > standing (mid/lengthened state) > flat dumbbell flys
4×8-12

Upward cable flys > presses
4×10-15

Alternating dumbbell lateral raises with static hold > rope extensions (shortened state)
3×10-12

Push ups > knee push ups
3xfailure

 

Back/traps/bis
H-grip pull-ups
4xfailure

Trap bar rack deadlifts
4×6-8

Hammer strength mid rows > band mid rows
4×8-12

T-bar rows for lats-banded > band pullovers
4×8-10

Cable version of hammer strength low row
4×10-12

Lat pulls to hips > to shoulder blades
4×10-15

Dumbbell shrugs > single side dumbbell curls
4×10-12

H-grip cable shrugs > cable curls
4×10-12

 

Legs:
Quad extensions with pause at top > seated hamstring curls with pause at top
4×8-12

Barbell squats
5×6-10

Hip dominant hack squats-banded > prone hamstring curls-banded
4×8-10

 

Arms
Standing barbell curls
5×8-10

Rope extensions (mid state)
5×8-10

Prone cable curls (shortened state) > standing (lengthened state)
4×10-12

Lying cable tricep extensions (shortened state) > standing (lengthened state)
4×10-12

High pulley front double bicep cable curls (shortened state) > lengthened state > dumbbell preacher curls
4×8-12

Reverse cable crossovers for triceps (shortened state) > behind head (mid state) > lengthened state
4×8-12

 

Shoulders
Prone dumbbell rear delt rows
4×10-12

Standing dumbbell front raises > dumbbell lateral raises
4×8-10

Lying cable lateral raises (shortened state) > standing single arm (lengthened state)
4×6-12

Shoulder press machine -dropset
4×8-12

Prone incline reverse cable crossovers > prone incline dumbbell lateral raises
4×10-12

 

Question? Throw ’em at me!

-Jared

 

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