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PUSH, PULL AND LEGS - Week 4


Natural Bodybuilding Contest Prep 2022 Training Journal (12)


Training logs for week starting 18th April


Pretty good week of training other than the push session was quite disappointing. Strength was down on a few exercises and just felt really run down on that day. This prompted my to change the routine for next week to:


Day 1 - chest/back

Day 2 - shoulders/arms

Day 3 - legs


This is a better structure and will serve myself and my client Karl (who I'm training with full time) well for the next stretch of training.


I woke up on Friday morning feeling dramatically leaner and will increase carbs on Sunday even further, up to around 450g. This tends to create a new low bodyweight on Wednesday.



Wednesday was a solo pull day so the intensity was slightly lower and on our leg session i decided to change it up and back away from failure but still keep the weight high - utilising sets of 2-8.



Squat double at 155kg


This week I've shown my training logs direct from my excel tracker. Note the charts that demonstrate the number of sets/rpe per muscle group. You can buy this HERE





Data from training week



Overall...


Body weight was 85.6kg on Saturday morning. Felt a lot less fatigued than last week, no doubt as the bodyweight drop was a little less. Excited to get started on the new routine as of next week and continue to push forwards.



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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