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Full Body Everyday - Week 3


Natural Bodybuilding Contest Prep 2022 Training Journal (5)


Training logs for week starting 28th February



Training is picking up momentum now after a sticky couple of weeks post illness. Feeling leaner, energetic and eager to continue to push myself to get the work done. The first session of the week was recorded for YouTube at 1am (link is below the journal entry).


Posing at the end of the week was a bit off - felt flat and skinny (just one of those days). I was unable to weigh myself on the same scales. In future I will make sure I do it on the Friday session so I don't miss out.



Posing after the Monday session


DAY 1 (28.02.2022)


Belt Squat

60x7x7

Flat Chest Press Machine

114.50x10

High Elbow Cable Low Row

79.5x10

DB Lateral Raises

12x11

DB Incline Hammer Curls

16x12

Cable Rope Pushouts

57.25x12


Watch the full session HERE!



Day 2 (02.03.2022)


Machine Seated Shoulder Press

75x7x7

BB Deficit RDL's (Up to lower thigh)

140x11

Parallel Bar Dips (With belt)

15x10

Close Grip Chins (Assisted Machine)

-10kgx11

DB Scott Curls

14x10x2 (Single)

EZ Bar Laying Extensions

40x10

Seated Calf Raises

120x6x2 (Longer Pause)



Day 3 (03.03.2022)


Decline BB

98x7x7

DB Seal Row

42x11

BB Back Squats

145x3/3/6

KB Single Arm Standing Shoulder Press

28x10

Cross Body DB Tricep Extensions

14x12

Dual Cable Bicep Curls

50x12



Day 4 (04.03.2022)


Chest Supported Horizontal Row Machine (Dual Grip)

160x7x7

DB Fly's

26x12

Seated Hamstring Curls

86.5x12

Behind The Neck BB Press

50x11

Reverse BB Curls

40x12

BB Behind Back Wrist Curls

70x20/12

Seated Calf Raise Machine

50x20/70x15/90x20



Day 5 (05.03.2022)


BB Bicep Curl

38x7x7 (=7x47.5 cheat)

Dual Cable Tricep Pushdown

62.5x7x7

Quad Extension Machine

91x12

Cable Chest Flys (Downwards Trajectory)

no.8x12

Single Arm Lat Pulldown

42x12

DB Frontal Raises

12x12/3/3



Overall...


Another week ticked off and a step closer to my goal. In summary it was a good week, albeit the legs were a little heavy at the start of the week due to doing the Monday session at night time. Strength is going on slightly since starting the program post illness but still nowhere near what it was during the bulk at the end of 2021.


I was ill late autumn of 2021 and lost a lot of strength which never returned as I went straight into my pre diet leading up to Christmas after I had recovered from the illness. Its not all smooth sailing, its certainly not optimal (it very rarely is) but I'm taking comfort in knowing I have done my best.


Quite enjoying the full body every day routine and will seek to increase volume by adding in extra sets of 10 from next week.


As stated last week I have increased my posing practise sessions. This week I completed 2 rounds and will add more over the next few weeks up to daily practise. For full check in pics each week see my Instagram page HERE! Thanks for reading, see you next week.


Ross


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