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Full Body Everyday - Week 4


Natural Bodybuilding Contest Prep 2022 Training Journal (6)


Training logs for week starting 7th March



Solid week of training with all sessions completed successfully. Bodyweight was down to 92.3kg and performance improved on most exercises. Its been a frustrating start to the prep with illness preventing me from reaching all time strength best strength levels at the end of my bulk and then again illness causing further strength loss 4 weeks ago in the midst of an aggressive cut. That's the way it goes though - you've got to roll with the punches, don't expect it to be perfect.


It was this that prompted me to start the full body every day routine 4 weeks ago. Its been good fun and would recommend it for anyone that's already done full body training and wants to increase overall volume or decrease session length and spread the workload out a bit more. Full body sessions can obviously be quite long so spreading that out over 5 sessions can help reduce session length and potentially increase quality sets per week.




Hitting a rear double bicep shot after the fourth full body session on Thursday.


DAY 1 (07.03.2022)


Belt Squat

70x7x7

Flat Chest Press Machine

119x7+2 Negative reps

High Elbow Cable Low Row

86x12

DB Lateral Raises

12x12+10 standing

DB Incline Hammer Curls

18x12

Cable Rope Pushouts

60x12

Seated Calf Raises

130x10x2



Day 2 (08.03.2022)


Machine Seated Shoulder Press

80x7x7

BB Deficit RDL's (Up to lower thigh)

140x12

Parallel Bar Dips (With belt)

20x12

Close Grip Chins (Assisted Machine)

-10kgx12

DB Scott Curls

12x19 (Single)

EZ Bar Laying Extensions

40x12+4



Day 3 (09.03.2022)


Decline BB

100x7x7

DB Seal Row

42x11

BB Back Squats

147.5x3/3/3/3

KB Single Arm Standing Shoulder Press

32x3/28x9

Laying DB Tricep Extensions

16x12

Dual Cable Bicep Curls

55x12



Day 4 (11.03.2022)


Chest Supported Horizontal Row Machine (Dual Grip)

165x7x7

DB Fly's

26x13

Seated Hamstring Curls

86.5x13

Behind The Neck BB Press

50x12

Reverse BB Curls

40x12

BB Behind Back Wrist Curls

75x19


Squeezing out a set of horizontal rows, watch the full video HERE !



Day 5 (05.03.2022)


BB Bicep Curl

38.5x7x7 (=7x47.5 cheat)

Dual Cable Tricep Pushdown

65x7x7

Quad Extension Machine

98x12

Cable Chest Flys (Downwards Trajectory)

no.8x12

Single Arm Lat Pulldown

42x12

DB Frontal Raises

12x13/3/3



Overall...


Will likely do an aggressive cut for the remainder of March to put me in good stead going forwards for the show. I will re - analyse at the beginning of April and possible increase kcal for a week or 2 along with raising training volume further. Cardio has yet to be required but I may add some in for these next 3 weeks. For full check in pics each week see my Instagram page HERE! Thanks for reading, see you next week.


Ross


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