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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