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Legs, Shoulders and Arms


Natural Bodybuilding Contest Prep 2022 Training Journal (1)


Training logs for the latter half of the first week of February 2022.


Analysing Quads Post leg session


Welcome to the first update into my training journal. I started off half way through the week so I'm going to pick up from legs onwards. Bodyweight on Friday morning was 96.8kg a good kilo off from last week. Appetite is fairly low, no problems with cravings or energy as of yet which is to be expected due to the higher bodyfat %. The aim is to continue to lose fairly aggressively until around 88/90 kg or so. I can then take stock of the situation and slow weight loss down a bit. Let me know what you think of these posts :)


These are the logs for Wednesday through Friday, let me know if you enjoy these posts.


Legs (02.02.2022)


Leg extensions

7@56/84/119 + 50@42

Safety bar squat

8@60/5@100/3@120/1@135//3@145 + 8@120

Seated hs curls

7@49/7@77/7@105 + 50@105

Defecit RDL's (up to mid thigh)

10@60/10@100//10@130x3

Leg press (horizontal/single leg)

20@43/15@61/10@79


Shoulders (03.02.2022)


DB Shoulder press

8@22/5@28/5@34//6@40

Machine press

3@85 + 2@75 (Rest Pause)

DB upright row

10@24x2

DB lateral raises

9@12kgx3

Rear delt cable flys

17/13/11@No.2

BNP

12/10/9@40

Seated Calf raises

10@130x3

Standing single leg raises

15@bw/10@15

Single legged leg press calf raises

12/10@88



DB Seated Shoulder Press


"They felt reeeaal heavy this week!"

Arms (04.02.2022


BB curl

15@30/12@35x2

Dual cable pushdowns

15@35/15@45/17@55/10@65

DB incline curl

15@10/15@14/10@16

Rope pushouts

15@35/15@45/14@55/14@45

Dual cable curls

15@35/15@40x2

Single arm overhead extension

15@12x2

Zottman curls

10@12x2

BB wrist curl

15@40 (left wrist pain)

Plate swaps

16@15

Grippers

30@150lb



Eyeing up the front double bi


Overall...


Pretty good final 3 days of training to round out a decent week of bodybuilding. Next week I'll include the first 2 sessions: chest and back. The right elbow issue seems to be on its way out - finally! This week marks the first occasion that i have been able to do any barbell curling in many many months. Long may it continue. Have a great weekend and stay strong.


Ross


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