nathanlowe

Hi, im starting this training journal to monitor progress and hopefully make notable strength and size gains.

My training routine will be
Monday - Chest and Triceps - Bench Press, DB Bench Press, DB Incline Press, Close Grip Bench
Wednesday - Back and Biceps - Deadlift, Bent over Row, Seated Row, Ez bar curls
Friday - Legs and Shoulders - Machine Squats, Leg Press, Lunges, DB Shoulder Press

All in the rep ranges of 5 x 5, 4 x 6 and 3 x 8.
I will also be doing some cardio fitness after my workout for 1 month until rugby training starts.

My diet has also improved and will carry on doing so. It has transformed from
7-30 - Biscuits to Frosties
11 - Crisp, Cereal Bar and Capri Sonne to 2 peices of chicken on a white barm and water
1 pm - Fryed Chips or Wedges to 4 peices of chicken or 2 chicken and roast potatoes
3-30pm - crisp or biscuits to 1 lean burger and fruit smoothie ( banana, 6 strawberrys and orange juice )
5-30 - chips and nuggets etc to steak, chicken breast, fish, with oven chips or roast potatoes
8pm - Protein Shake and White toasted muffins

This is for monday to friday. I have eliminated fast foods, crisps, choclate etc. I will also begin to add more foods as i begin to try them etc.

TH&S

Those aren't too dark buddy.

At this stage we are mainly interested in mass, rather than any definition which would be shown up by great lighting.

Hit the compounds heavy and do a photo update in 3 to 6 months amigo.

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D: 220 | B: 140 | S: 210

nathanlowe

Thanks alot. Im i right in thinking that my chest is lacking the most ?

TH&S

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.

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D: 220 | B: 140 | S: 210

nathanlowe

Thanks alot. Ill give things a go with the diet and feedback when i have tryed them etc.
Im still trying to master SLDL just couldnt feel the effect last time when i did them. My legs were bent and my **** was sticking right out. Ill persivere with it though.

Pullups or chins - Is this underhand grip. overhand, wide or narrow.
Thanks alot.

Newbie2k8

Hey mate, you look pretty much like me, ATM. I'm slightly younger than you though, it'll be good to see how someone else around my age progresses.

nathanlowe

Tuesday 6th May

Bench Press - 45kg 4 x 6
Incline Dumbbell Press - 15kg Dumbbells 4 x 6
Close Grip Bench Press - 25kg 4 x 6

For bench press, next week should i attempt 45kg 3 x 6 and then 6 reps at an increased weight ? It was pretty hard this week but there is room for improvement but i dont know if i can increase it for 4 sets.

nathanlowe

Wednesday 7th May

Deadlifts - 80kg 4 x 6
Seated Pulley Row - 35kg 4 x 6
Dumbbell Row - 17.5kg DB 4 x 6
Ez Bar Curls - Bar plus 10 kilo 3 x 8

I tryed wide grip chins to hit the back area and couldnt do one. Im just going to try one every back workout and hope i get a little better.

nathanlowe

Thursday 7th May

Machine Squats - 60kg 4 x 6
Leg Press - 80kg 4 x 6
Lunges 10kg Dbs - 4 x 6
Dumbbell Shoulder Press 15kg DBs - 3 x 6 and then 2 reps.

nathanlowe

Sunday 11th May - Chest and Triceps

Bench Press - 47.5kg 4 x 6 - improvement on last week
Incline Db press - 17.5kg dumbbells, 6 reps, 5 reps, 2 reps, 5 reps. Going to try and get it more structured next week, something like 6 reps, 5, 5,4 etc.
Close Grip Bench - 27.5kg 4 x 6 - improvement on last week

wogihao

Nathan - you progressed on 2 of the 3 exersises in one session, thats exelent. just keep doing what your doing untill you stop makeing progress.

nathanlowe

Will do thanks. I next week when i try say 50kg bench 4 x 6, if i dont complete it i have wrist weight to add on, or i might add 2 wrist weights each side before trying the big 50.

Im sticking with 4 x 6 until i stop gaining and then switching to 5 x 5.

thanks for your reply.

nathanlowe

Tuesday May 13th

Deadlift 85kg - 4 x 6. Increased weight by 5kg and it felt easier then last week.
Seated Pulley Row 40kg - 4 x 6 - Increased by 5kg.
Dumbbell Row - 20kg Dbs - Increased from 17.5s last week. More room to increase.
Ez Bar Curls - Bar plus 10 kilo 3 x 8 - Same weight as last week but improved form.

Ive also added propper cooked chicken to my diet and having roast potatoes more instead of chips.

nathanlowe

Wednesday May 14th
Machine Squats 70kg 4 x 6 - 10kg increase from last week
Leg Press 90kg 4 x 6 - 10kg increase from last week
Lunges 10kg DBS 4 x 6 - same weight as last week but improved form
Db Shoulder Press 15kg DBS 4 x 6 - 4 more reps then last week.

nathanlowe

Monday 19th May

Bench Press 48.5kg 4 x 6. 1kg increase from last week.
Incline Db Press 17.5kg Dbs 4 x 6 - increase from total of 18/24 reps to 24/24
Close Grip Bench 30kg 4 x 6 - 2.5kg increase