Natural Bodybuilding Contest Prep 2022 Training Journal (7)
Training logs for week starting 14th March
Bodyweight is down to 89.3kg this week. Both training and diet has gone well but its been a difficult week in general. My schedule has been very busy and sleep has not been ideal with numerous days falling short of requirements. Its just one of those things and I will look to improve upon that as I continue to press forwards. This will become especially important as I get towards the very low levels of bodyfat.
I took out belt squat on the first day and replaced it with hack squat. It didn't feel like it was providing enough thigh stimulus, probably best used exclusively for higher reps. I decided to use the hack squat despite it historically never being a go to on leg day. For the most part I find it awkward and uncomfortable. It tends to hurt the outside of my hips.
I'll give it a go for the next few weeks, hopefully I will be able to see some progress on it. I really need some soft tissue work on my thighs - a proper massage rather than just a bit of foam rolling.
Hitting a back double bicep after my single arm lat pulldown on day 5.
DAY 1 (14.03.2022)
Hack Squat
100x7x7
Flat Chest Press Machine
119x9
High Elbow Cable Low Row
86x13 + 42x12 Dual Handle
DB Lateral Raises
12x13 +15 standing
DB Incline Hammer Curls
18x14
Seated Tricep Pushout Machine
55x12
Day 2 (15.03.2022)
Machine Seated Shoulder Press
85x7x7
BB Deficit RDL's (Up to lower thigh)
150x7
Seated Hamstring Curls
x
Parallel Bar Dips (With belt)
25x12+12@BW
Close Grip Chins (Assisted Machine)
BWx7 + 10x3
DB Scott Curls
14x10 x 2 (Single)
EZ Bar Laying Extensions
40x13+4
Horizontal Leg Press Calf Raises
85x10x2
Day 3 (16.03.2022)
Decline BB
101x7x7
DB Seal Row
42x12 + 32x12
BB Back Squats
147.5x3/3/3/5
KB Single Arm Standing Shoulder Press
32x4/4/4 + 28x3
45' Laying DB Tricep Extensions
18x8 + 14x4 + 10x5
Dual Cable Bicep Curls
55x13
Day 4 (17.03.2022)
Chest Supported Horizontal Row Machine (Dual Grip)
170x7x7
DB Fly's
28x12
Seated Hamstring Curls
55x10/9/6
Behind The Neck BB Press
51x12
Reverse BB Curls
41x12
BB Behind Back Wrist Curls
80x20
DB Wrist Curls
14x20
Day 5 (18.03.2022)
BB Bicep Curl
40x7x7
Dual Cable Tricep Pushdown
70x7x7
Quad Extension Machine
98x13
Cable Chest Flys (Downwards Trajectory)
no.8x12
Single Arm Lat Pulldown
49x7
DB Frontal Raises
12x13/3/3
Reaching failure on the single arm lat pulldown
Overall...
I added a small amount of cardio this week (around 40 minutes) whilst diet remained the same (225c/170p/44f). Happy with the week overall and looking forward to add a little weight or a rep to all of the exercises next week! For full check in pics each week see my Instagram page HERE! Thanks for reading, see you next week. The full training video for day 5 will be uploaded to YouTube within the next 2 days, so check back HERE if you want to watch it.
Stay strong, Ross
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