Natural Bodybuilding Contest Prep 2022 Training Journal (9)
Training logs for week starting 28th March
This week marked the start of a new program, switching from full body everyday to a simple 3 day per week routine - push, pull, legs. The workload for each muscle group is now condensed into 1 session rather than being spread out over the course of the 5 day full body routine. Their are pros and cons of both of course, but I think the extra days of recovery will serve me well in my current position.
I will definitely return to full body everyday once more come next bulking season. I thoroughly enjoy the simplicity of the routine and being able to train each muscle everyday. That being said the push, pull, legs program offers a welcomed change with the added bonus of a mind blowing pump during sessions once again. Muscle soreness is worse but cardio between gym days soon loosen the tight, swollen muscles.
Wednesday's session saw me train pull (back/biceps/forearms) with my client Karl. We raised the intensity and used forced reps to push past the point that we would be able to reach with conventional sets. You can watch the entire video HERE.
DAY 1 (28.03.2022) - Elite Fitness
Chest Press Machine
Shoulder Press Machine
Lateral Raise Machine
Bar Tricep Pushdown
Tricep Pushout Machine
DB Incline Seated Extensions
Day 2 (30.03.2022) - Island Gym
Chest Supported Horizontal Row
105x8 (+4 NEG)
Chest Supported T-Bar Row
Lat Pulldown (8 Behind/8 Front)
Old School BB Row
DB Hammer Curl
DB Preacher Curl
Finishing up biceps with single arm preacher curls - watch the full video HERE
Day 3 (01.04.2022)
BB Back Squat
45* Leg Press
Machine Leg Press
Single Leg Leg Press Calf Raises
Seated Calf Raises
Posing practise on the Saturday.
Body weight was 87.8kg on Saturday morning, although I'm unsure of the exact drop from last week due to weighing on different scales. Considerably leaner though so I wont lose sleep over it, I'll just ensure it will be with the same scales going forwards.
Energy was a little low mid to end week, no doubt from the very intense pull session with my client Karl. Leg session was also difficult, with energy levels being low throughout. I will look to improve upon this next week with additional sleep hopefully on the mid week nights.
For full check in pics each week see my Instagram page HERE! Thanks for reading, see you next week.
Stay strong, Ross
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