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PUSH, PULL AND LEGS - Week 1


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

121.5x9

Shoulder Press Machine

81.25x8

Decline BB

105x6

BNP

53.5x8

DB Flys

30x6

Lateral Raise Machine

50x5/40x4/30x5 (DROP)

Bar Tricep Pushdown

90x5

Tricep Pushout Machine

50x12/12/11

DB Incline Seated Extensions

14x10x3



Day 2 (30.03.2022) - Island Gym


Chest Supported Horizontal Row

105x8 (+4 NEG)

Chest Supported T-Bar Row

80x10/60x12

Lat Pulldown (8 Behind/8 Front)

55x16/60x16/65x16

Old School BB Row

70x12+70x10/50x8 (DROP)

BB Curl

42.5x12

DB Hammer Curl

15x12x2+17.5x10/10x12 (DROP)

DB Preacher Curl

10x15x2

Wrist Roller

7.5x3x3



Finishing up biceps with single arm preacher curls - watch the full video HERE



Day 3 (01.04.2022)


BB Back Squat

150x5/130x8

RDL Deficit

150x5

45* Leg Press

200x6

HS Curls

91x10/70x16(+7 partials)

Quad Extensions

105x13(+5 partials)

Machine Leg Press

52x20/88x20/115x20

Single Leg Leg Press Calf Raises

61x15/79x15/97x8

Seated Calf Raises

90x10+90x7/50x15 (DROP)



Posing practise on the Saturday.


Overall...


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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