Natural Bodybuilding Contest Prep 2022 Training Journal (8)
Training logs for week starting 21st March
This was the first week that I felt quite fatigued going into the 7x7. I failed my 5th set of shoulder press at 5 reps and my decline bench felt very heavy on the 2nd set. This was inevitable and will prompt me to reduce my volume going into the next phase of my competition prep. I plan on maintaining and even increasing intensity to compensate for the reduction in available energy during sessions. This will help to preserve muscle mass.
Working on the front double bicep (for an exclusive video for my excel exercise tracker)
DAY 1 (21.03.2022) - Trained at Island Gym in Canvey
Bi-lateral Leg Press
140x7x7
Flat Chest Press Machine
140x9
High Elbow Cable Low Row
80x12
DB Lateral Raises
12x9 +15 standing
DB Incline Hammer Curls
20x5x2
Seated Tricep Dip Machine
Full stack (100x10)
Seated Calf Raises
140x6/ Drop --> 120/100/80/60
Day 2 (22.03.2022)
Machine Seated Shoulder Press
80x7x4 / 80x4/4/4/4/6
BB Deficit RDL's (Up to lower thigh)
150x9
Parallel Bar Dips (With belt)
30x12+12@BW
Close Grip Chins (Assisted Machine)
BWx7 + 15x4
DB Scott Curls
14x15 / 16x7
Tricep Machine Extensions
60x12 / 35x5 Single Arm NEGATIVES
Day 3 (24.03.2022)
Decline BB
102.5x7x2
Machine 45' Pulldown
110x4 / 90x10
BNP
52.5x9
Bar Cable Pushdowns
90x5
Straight Bar Cable Curls
55x12
Reverse BB Curls
30x12
DB Wrist Curls
14x20
Day 4 (25.03.2022)
BB Back Squats
150x3x4
Seated Hamstring Curls
55x12 / 9
Seated Quad Extensions
55x14
Chest Supported Machine Row
100x6 / 80x10
DB Front Raises
10x20
Machine Pec Flys
100x15
Watch the full video HERE
Overall...
I completed 2 of my training session in a different gym this week which threw me off slightly. There was a also a session where I couldn't use the squat rack - this further added to the week's inconsistency as I had to delay it then ended up doing it in a different gym. The less variations in training program and environment the better, especially during a dieting phase.
I decided to finish the training week after 4 days with 2 rest days over the weekend. This will put me in good stead for a successful start to my new routine next week. I felt I needed a little respite and 2 full days off will give me that - it will serve as a mini reset of sorts, with fresh energy and vigour going into next week. Sometimes deviating from your routine slightly may be needed and could serve you well if applied sensibly and infrequently.
Bodyfat coming off nicely now, clear cuts starting to show in certain areas. Excited to see further progress and very focused on maximising resistance training effectiveness. The protocol will be changing next week as I seek to reduce the volume per session and likely the frequency of training. Cardio remained the same as last week (around 40 minutes of steady walking). Posing sessions went up to 3 short 5 min bouts. For full check in pics each week see my Instagram page HERE! Thanks for reading, see you next week.
Stay strong, Ross
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