| Re: Nathans Training Journal
Its lacking to more than any other body part mate. You just need time spent training, solid progression and good food and you'll grow.
Some changes for your routine:
My training routine will be
Monday - Chest and Triceps - Flat Bench Press, DB Incline Press, Close Grip Bench
Wednesday - Back and Biceps - Deadlift, Pullups or Chins, Seated Row, Ez bar curls
Friday - Legs and Shoulders - Free Squats or Leg Press, SLDL, DB Shoulder Press
All in the rep ranges of 5 x 5, 4 x 6 and 3 x 8.
Diet
7-30 - Scrambled Eggs on Wholewheat Toast, Glass Milk or Oats+Whey+Milk
11 - Chicken in Wholewheat with Green Salad
1 pm - 2 chicken and roast potatoes + Veg
3-30pm - 1 lean burger with veg and Smoothie - Milk + Banana + Peanut Butter
5-30 - chicken breast, or any chicken cut, fish, with oven chips or roast potatoes + Veg
8pm - Protein Shake (Training nights) and White toasted muffins
Changes to diet aren't what I would normally recommend - however given your age you should be ok with it.
Basics are you need Fat + Protein or Carbs+Protein each meal. |