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PUSH, PULL AND LEGS - Week 2


Natural Bodybuilding Contest Prep 2022 Training Journal (10)


Training logs for week starting 4th April


Training went well overall, with some improvements over last week on some lifts. Intensity was very high, especially on the pull and leg sessions. The reduction of training days from 5 to 3 has allowed me to increase the intensity of the sessions. There are no second chances to train that body part again during the week. This adds to the urgency of the protocol and helps to increase the overall intensity levels.


Friday's session saw me train legs with my client Karl. This is a big session with lots of heavy squats, leg press and Romanian deadlifts. You can watch the entire video HERE.


Practising posing at the end of the week.


DAY 1 (04.04.2022) - Elite Fitness


Chest Press Machine

122.75x6

Shoulder Press Machine

82.5x7

Decline BB

105x6

BNP

53.5x8

DB Flys

30x7/24x5/18x6

Lateral Raise Machine

50x6/40x5/30x6 (DROP)

Bar Tricep Pushdown

85x6

Tricep Pushout Machine

50.25x12/12/15

DB Incline Seated Extensions

14x13/13/14



Day 2 (06.04.2022) - Island Gym


Chest Supported Horizontal Row

110x10 (+3 NEG) + 3x3 @ 80

Chest Supported T-Bar Row

80x12+80x12/60x12/40x3/20x4

Lat Pulldown (8 Behind/8 Front)

65x16/65x16/70x16

Old School BB Row

55x12+60x10/50x7 (DROP)

BB Curl

45x20 (Rest Pause)

DB Hammer Curl

15x15x2+17.5x15/10x20 (DROP)

DB Seated Incline Curl

7.5x15/13/15

Wrist Roller

7.5x3x3





Day 3 (08.04.2022) - Island Gym


Quad Extensions

15@30/40/45x2

BB Back Squat

150x7

Deficit RDL's

150x7

Leg Press (45')

260x10

Laying Hamstring Curls

25x15x3

Horizontal Leg Press (Single Leg)

15@75/85/90

Seated Calf Raises

70x15x3

Standing Calf Raises

15@120/130x2



Grinding out a rep on the leg press machine. Watch the full video HERE!



Overall...


Body weight was 87.1kg on Saturday morning, feeling leaner and energy levels are good for the most part. Will be training full time out of Island Gym in Canvey now due to the ability to increase the intensity of sessions by training with my client Karl. This Saturday marks 20 weeks out. I will push hard for the next 8 weeks and to to get as far ahead as possible. Dietary fats will be dropping from around 45 to 30 or so and carbs will take a small drop to 200.



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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