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)
Flat Chest Press Machine
High Elbow Cable Low Row
DB Lateral Raises
DB Incline Hammer Curls
Cable Rope Pushouts
Seated Calf Raises
Day 2 (22.02.2022)
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
Watch the full session HERE!
Day 3 (23.02.2022)
DB Seal Row
BB Back Squats
KB Single Arm Standing Shoulder Press
Cross Body DB Tricep Extensions
Dual Cable Bicep Curls
Day 4 (24.02.2022)
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
Horizontal Leg Press Calf Raises
Day 5 (25.02.2022)
BB Bicep Curl
37.5x7x7 (=7x47.5 cheat)
Dual Cable Tricep Pushdown
Quad Extension Machine
Cable Chest Flys (Downwards Trajectory)
Single Arm Lat Pulldown
DB Frontal Raises
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.
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