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Training Log, 9 Weeks Out

Jared Hamilton Uncategorized Leave a Comment

Here we are again, another week closer to the stage! Let’s get down to what this past week looked like, shall we?

 

Weekly Overview

Still keeping nutrition the same, just a bunch of cardio because I like food. 🙂

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/Bis/Traps

Shoulders/Tris

Chest/Traps

Lats/Arms

Legs

Training Log Detail:

Back/Bis/Traps
Rack deads
4×8-10

Hammer strength high rows alternating w/ static hold > 2 arm rows
4×8-12

Wide neutral lat pull ups > partials
4xfailure

Seated bent over lat rows (shortened state) > lengthened state > upper back rows
4×10-12

Prone dumbbell rows > dumbbell shrugs (same weight)
4×10-12

Neutral grip upper back lat pulls > cable shrugs
3×10-12

Prone incline cable curls > standing cable curls
4×10-12

Alternating dumbbell curls w/ static hold > hammer curls
4×10-12

 

Shoulders/Tris
Prone dumbbell lateral raises
4×10-12

Single arm prone dumbbell front raises > 2 arm standing front raises
4×8-12

Rope cable lateral raises > standing dumbbell lateral raises
4×8-10

Rear delt machine > standing overhead press machine
4×8-10

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

Behind head rope extension dropset > regular extensions
4×8-12
Chest/Traps
Flat barbell press
4×6-8

Shortened state cable Flys > lengthened state > upper chest push ups
5×10-12

Incline dumbbell flys-high incline > low incline flys
3×8-12

Downward cable flys
3×10-12

Dumbbell shrug dropset
4×8-10

 

Lats/Arms
Wide pull-ups > assisted
5xfailure

Rope pullovers -mechanical dropset > dumbbell pullovers
4×8-10

Seated cable curls w/ shoulder flexion (shortened state) > lying curls (lengthened state)
4×10-12

Cable tricep extensions-shortened state-in shoulder extension > extensions in lengthened state
4×10-12

Standing curls > behind head extensions
4×10-12

 

Legs
Low back hack squats -quads dominant
4×8-12

Barbell back squats
?x1-10

Walking lunges-weighted > no weight > air squats
3×8-10

Seated hamstring curls-slow negative
3×8-10

 

Give these a go and let me know what you think!

Love,

Jared

 

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