Sonnny
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hey people ! here i will write down my diet and trainings program in hope of getting a better program, i'm not sure if mine is the real deal.
Monday: Shoulders & Biceps
Barbell behind neck : 3*12
Lever Lateral raise : 3*12
Barbell upright row : 3*12
back shoulder machine : 3*12
Dumbell hammer curl : 3*12
Cable revers preacer curl: 3*10
Wednesday: Back
Seated rows : 3*12
Seated high rows : 3*12
Chinups : 3*10
Cable rear pulldown: 3*12
Friday: Chest & triceps
Barbell Bench press : 3*12
Dumbell Incline bench press: 3*12
decline pench press : 3*12
seated flyes on a machine : 3*12
Dumbell triceps extension : 3*12
Cable pushdowns : 3*12
Dips : 3*12
And now for my deitary a normal day would look like
06:30: 2 rolls with cheese & marmelade or a potion of groats + milk
09:00: 2 bread with egg and a tomato + water
12:00: 2 bread some stuff on don't know the word on english but bread with some food on heh & a banana + water
15:30: Protein shaker+ 1bread with something on and a banana
19:00 evening meal, its diversely but one good potion with milk+ xpand and a weightgain shaker
21:30: 2 bread with something on could be eggs and some water
My age is 20
my weight is 53kg (116.85 pounds) <-- :dump:
Height is 170cm (5,58feet)
my goal is to get som lean mass and some border shoulders and a bigger chest. i've been lifting for almost 2 years and i havent got much stronger, but ive got remarkablely mass gains since i startet, i hope if anyone can tell me if my diet is okay? and my trainings program ?
Monday: Shoulders & Biceps
Barbell behind neck : 3*12
Lever Lateral raise : 3*12
Barbell upright row : 3*12
back shoulder machine : 3*12
Dumbell hammer curl : 3*12
Cable revers preacer curl: 3*10
Wednesday: Back
Seated rows : 3*12
Seated high rows : 3*12
Chinups : 3*10
Cable rear pulldown: 3*12
Friday: Chest & triceps
Barbell Bench press : 3*12
Dumbell Incline bench press: 3*12
decline pench press : 3*12
seated flyes on a machine : 3*12
Dumbell triceps extension : 3*12
Cable pushdowns : 3*12
Dips : 3*12
And now for my deitary a normal day would look like
06:30: 2 rolls with cheese & marmelade or a potion of groats + milk
09:00: 2 bread with egg and a tomato + water
12:00: 2 bread some stuff on don't know the word on english but bread with some food on heh & a banana + water
15:30: Protein shaker+ 1bread with something on and a banana
19:00 evening meal, its diversely but one good potion with milk+ xpand and a weightgain shaker
21:30: 2 bread with something on could be eggs and some water
My age is 20
my weight is 53kg (116.85 pounds) <-- :dump:
Height is 170cm (5,58feet)
my goal is to get som lean mass and some border shoulders and a bigger chest. i've been lifting for almost 2 years and i havent got much stronger, but ive got remarkablely mass gains since i startet, i hope if anyone can tell me if my diet is okay? and my trainings program ?