Natural Bodybuilding Contest Prep 2022 Training Journal (3)
Training logs for week starting 14th February
After falling ill last week and missing 3 days of training I decided to change my routine for a few weeks and do something completely different. I decided upon a 5 day per week full body routine whereby the starting muscle group of each session rotates on a daily basis.
This is my current routine:
Essentially, the main focus for each of the 5 sessions are the 7x7 for the first exercise completed. Each day this rotates, starting with legs and finishing with arms. One set of 10 is done for each remaining muscle group thereafter. This may increase to 2 or even 3 sets of 10 as the weeks progress.
DAY 1 (14.02.2022)
Belt Squat
50x7x7
Flat Chest Press Machine
112x10
High Elbow Cable Low Row
77x10
DB Lateral Raises
10x10
DB Incline Hammer Curls
14x10
Cable Rope Pushouts
56x10
Seated Calf Raises
110x10
Day 2 (15.02.2022)
Machine Seated Shoulder Press
70x7x7
BB Deficit RDL's (Up to lower thigh)
130x11
Parallel Bar Dips (With belt)
10x10
Close Grip Chins (Assisted Machine)
-15kgx10
DB Scott Curls
8x20
EZ Bar Laying Extensions
35x10
Day 3 (16.02.2022)
Decline BB
95x7x7
DB Seal Row
40x10
BB Back Squats
140x10
KB Single Arm Standing Shoulder Press
28x10
Cross Body DB Tricep Extensions
12x10
Dual Cable Bicep Curls
45x10
Watch the full session here: https://www.youtube.com/watch?v=5u3TirItFjo
Day 4 (16.02.2022)
Chest Supported Horizontal Row Machine (Dual Grip)
150x7x7
DB Flys
24x10
Seated Hamstring Curls
84x10
Behind The Neck BB Press
50x9
Reverse BB Curls
35x10
BB Behind Back Wrist Curls
60x15
DB Wrist Curls
12x15x3
Day 5 (16.02.2022)
BB Bicep Curl
35x7x7 (=7x45 cheat)
Dual Cable Tricep Pushdown
57.5x7x7
Quad Extension Machine
84x10
Cable Chest Flys (Downwards Trajectory)
no.7x10
Single Arm Lat Pulldown
37.5x10
DB Frontal Raises
10x10
Overall...
Good solid week of training all things considered. Strength was down, significant lack of pumps due to low food volume in the days leading up to the start of the week due to illness. I had a cheat meal over the weekend to make up for the lost appetite and weight in the days prior but it was not enough to undo the damage caused.
This week marked the first week that I had instances where I felt seriously hungry. I will continue up until the weekend of the 26th where I may consider deviating off macros for a meal.
Ross
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