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
Shoulder Press Machine
Lateral Raise Machine
Bar Tricep Pushdown
Tricep Pushout Machine
DB Incline Seated Extensions
Day 2 (06.04.2022) - Island Gym
Chest Supported Horizontal Row
110x10 (+3 NEG) + 3x3 @ 80
Chest Supported T-Bar Row
Lat Pulldown (8 Behind/8 Front)
Old School BB Row
45x20 (Rest Pause)
DB Hammer Curl
DB Seated Incline Curl
Day 3 (08.04.2022) - Island Gym
BB Back Squat
Leg Press (45')
Laying Hamstring Curls
Horizontal Leg Press (Single Leg)
Seated Calf Raises
Standing Calf Raises
Grinding out a rep on the leg press machine. Watch the full video HERE!
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
If you want free stuff...
Sign up to my newsletter where you'll learn about how to build muscle and lose fat as a natural lifter.
If your really struggling to create the body you want...
Consider my online coaching program. Simply click the link and fill out the form and I will contact you to book in a chat.