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
If you want free stuff...
Sign up to my newsletter where you'll learn about how to build muscle and lose fat as a natural lifter.
If your really struggling to create the body you want...
Consider my online coaching program. Simply click the link and fill out the form and I will contact you to book in a chat.