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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