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Full Body Everyday - Week 2


Natural Bodybuilding Contest Prep 2022 Training Journal (4)


Training logs for week starting 21st February



The second week of full body everyday marked a solid improvement over the first. All lifts were up and energy levels had improved significantly. So far I'm thoroughly enjoying the new routine, sessions are relatively fast (no longer than 90 minutes) and I feel as though muscle group volume is fairly balanced. I feel slightly fuller over last week, no doubt as a result of the post illness (rebound), with bodyweight sitting at 92.9kg.




The dashboard demonstrate the changes in volume and intensity on a weekly basis. I jot down the training session with pen and paper during the workout, then at the end of the week I input the data into my excel training tracker (coming soon). This helps me analyse the variables to a greater degree and make necessary adjustments.



DAY 1 (21.02.2022)


Belt Squat

55x7x7

Flat Chest Press Machine

113.25x10

High Elbow Cable Low Row

79x10

DB Lateral Raises

12x10

DB Incline Hammer Curls

16x10

Cable Rope Pushouts

57.25x10

Seated Calf Raises

120x10



Day 2 (22.02.2022)


Machine Seated Shoulder Press

71.25x7x7

BB Deficit RDL's (Up to lower thigh)

135x11

Parallel Bar Dips (With belt)

12.5x10

Close Grip Chins (Assisted Machine)

-10kgx10

DB Scott Curls

10x20

EZ Bar Laying Extensions

37.5x10


Watch the full session HERE!



Day 3 (23.02.2022)


Decline BB

97.5x7x7

DB Seal Row

42x10

BB Back Squats

140x3/3/5

KB Single Arm Standing Shoulder Press

28x10

Cross Body DB Tricep Extensions

14x10

Dual Cable Bicep Curls

50x10



Day 4 (24.02.2022)


Chest Supported Horizontal Row Machine (Dual Grip)

155x7x7

DB Flys

24x12

Seated Hamstring Curls

84x12

Behind The Neck BB Press

50x10

Reverse BB Curls

40x10

BB Behind Back Wrist Curls

65x15

DB Wrist Curls

12x15x3

Horizontal Leg Press Calf Raises



Day 5 (25.02.2022)


BB Bicep Curl

37.5x7x7 (=7x47.5 cheat)

Dual Cable Tricep Pushdown

60x7x7

Quad Extension Machine

84x12

Cable Chest Flys (Downwards Trajectory)

no.7x12

Single Arm Lat Pulldown

37.5x12

DB Frontal Raises

10x12/6/4





Overall...


Good week of training, with the exception of the 3rd session which was extremely tough! I had only 3/4 hours of sleep the night prior (filming the YouTube video and an early start) and had to train late again due to work commitments. To say I was tired during this session was an understatement. I also had a banging headache which ruined the session. Needless to say I got it done, albeit at the cost of a quality set of squats - I had to break the reps into 3 sets! Got 11 reps over 3 sets with an extra 2.5kg compared to 1 set of 10 the week prior.


Will increase practise posing session frequency as of next week to increase conditioning, confidence and comfort levels of certain poses. For full check in pics see my Instagram page HERE! Thanks for reading, see you next week.


Ross


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