Natural Bodybuilding Contest Prep 2022 Training Journal (5)
Training logs for week starting 28th February
Training is picking up momentum now after a sticky couple of weeks post illness. Feeling leaner, energetic and eager to continue to push myself to get the work done. The first session of the week was recorded for YouTube at 1am (link is below the journal entry).
Posing at the end of the week was a bit off - felt flat and skinny (just one of those days). I was unable to weigh myself on the same scales. In future I will make sure I do it on the Friday session so I don't miss out.
Posing after the Monday session
DAY 1 (28.02.2022)
Belt Squat
60x7x7
Flat Chest Press Machine
114.50x10
High Elbow Cable Low Row
79.5x10
DB Lateral Raises
12x11
DB Incline Hammer Curls
16x12
Cable Rope Pushouts
57.25x12
Watch the full session HERE!
Day 2 (02.03.2022)
Machine Seated Shoulder Press
75x7x7
BB Deficit RDL's (Up to lower thigh)
140x11
Parallel Bar Dips (With belt)
15x10
Close Grip Chins (Assisted Machine)
-10kgx11
DB Scott Curls
14x10x2 (Single)
EZ Bar Laying Extensions
40x10
Seated Calf Raises
120x6x2 (Longer Pause)
Day 3 (03.03.2022)
Decline BB
98x7x7
DB Seal Row
42x11
BB Back Squats
145x3/3/6
KB Single Arm Standing Shoulder Press
28x10
Cross Body DB Tricep Extensions
14x12
Dual Cable Bicep Curls
50x12
Day 4 (04.03.2022)
Chest Supported Horizontal Row Machine (Dual Grip)
160x7x7
DB Fly's
26x12
Seated Hamstring Curls
86.5x12
Behind The Neck BB Press
50x11
Reverse BB Curls
40x12
BB Behind Back Wrist Curls
70x20/12
Seated Calf Raise Machine
50x20/70x15/90x20
Day 5 (05.03.2022)
BB Bicep Curl
38x7x7 (=7x47.5 cheat)
Dual Cable Tricep Pushdown
62.5x7x7
Quad Extension Machine
91x12
Cable Chest Flys (Downwards Trajectory)
no.8x12
Single Arm Lat Pulldown
42x12
DB Frontal Raises
12x12/3/3
Overall...
Another week ticked off and a step closer to my goal. In summary it was a good week, albeit the legs were a little heavy at the start of the week due to doing the Monday session at night time. Strength is going on slightly since starting the program post illness but still nowhere near what it was during the bulk at the end of 2021.
I was ill late autumn of 2021 and lost a lot of strength which never returned as I went straight into my pre diet leading up to Christmas after I had recovered from the illness. Its not all smooth sailing, its certainly not optimal (it very rarely is) but I'm taking comfort in knowing I have done my best.
Quite enjoying the full body every day routine and will seek to increase volume by adding in extra sets of 10 from next week.
As stated last week I have increased my posing practise sessions. This week I completed 2 rounds and will add more over the next few weeks up to daily practise. For full check in pics each week see my Instagram page HERE! Thanks for reading, see you next week.
Ross
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