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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