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)
Flat Chest Press Machine
High Elbow Cable Low Row
DB Lateral Raises
DB Incline Hammer Curls
Cable Rope Pushouts
Seated Calf Raises
Day 2 (15.02.2022)
Machine Seated Shoulder Press
BB Deficit RDL's (Up to lower thigh)
Parallel Bar Dips (With belt)
Close Grip Chins (Assisted Machine)
DB Scott Curls
EZ Bar Laying Extensions
Day 3 (16.02.2022)
DB Seal Row
BB Back Squats
KB Single Arm Standing Shoulder Press
Cross Body DB Tricep Extensions
Dual Cable Bicep Curls
Watch the full session here: https://www.youtube.com/watch?v=5u3TirItFjo
Day 4 (16.02.2022)
Chest Supported Horizontal Row Machine (Dual Grip)
Seated Hamstring Curls
Behind The Neck BB Press
Reverse BB Curls
BB Behind Back Wrist Curls
DB Wrist Curls
Day 5 (16.02.2022)
BB Bicep Curl
35x7x7 (=7x45 cheat)
Dual Cable Tricep Pushdown
Quad Extension Machine
Cable Chest Flys (Downwards Trajectory)
Single Arm Lat Pulldown
DB Frontal Raises
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.
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