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
If you want free stuff...
Sign up to my newsletter where you'll learn about how to build muscle and lose fat as a natural lifter.
If your really struggling to create the body you want...
Consider my online coaching program. Simply click the link and fill out the form and I will contact you to book in a chat.