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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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