New to CL. 3 weeks with supps.

[nogravity]

Coming off a 2-month rest due to a strained bi cep I was stoked to get back in the gym. Though coming in I was about 8 pounds lighter and my strength and endurance took a huge decline. So I met with a trainer got a new work out plan and new meal plan to get me back on track and to train smarter. My ortho doc. wants me to keep it light on my arm so im not hitting it as hard as I’d like but then again I don’t want to take anymore time off. I can honestly say the WF is gnarly. When it kicks in I feel like there's no weight and I can push through the ceiling. The GM is working.. I went from 180 and Im up to 188. Im still working with the Orange triad. and my protein shakes. I am lactose intolerant and due have a sensitive stomach which sucks. One of the two is messing with me. For the first two weeks I went in with no supps and just a terrible diet. I wised up and got on the right track. I can tell ya the first week was hell detoxing off bad food and soda.

CL Supps
PW
WF
GM
Orange Triad


Week 1 no supps crappy diet
Mon/chest
Bench press 2x12 135 2x10 155
Cable cross 2x12 40 2x100 50
Chest press 4x10 95
Incline 4x10 95
Incline DB 4x6 45
Decline bench N/C

Tues/Back/abs
Wide grip Lat pull down 2x12 120 2x10 135
Close grip lat 2x12 120 2x10 135
Chin ups n/c
Close grip Cable rows N/C
DB rows 2x12 45 2x10 50
Dead Lifts 2x12 95 2x10 115
Abs Cable 3x20 120
Abs Decline 3x20
Abs leg lifts 3x15

Wed bis/tris
Preacher 2x12 80 2x10 100
Ez bar 2x12 55 2x12 60
DB curls 4x10 30
Rope Hammer 2x12 60 2x12 80
Cable press down 2x12 100 2x10 120
Over tricep exten. n/c
Dips 4x10
Skull crusher 4x10 50

Thurs Shoulders\abs
Shoulder press 2x12 70 2x10 90
DB presses 4x10 37.5
Front raises N/C
Upright Row 4x10 65
DB shurgs N/C
Barbell Shurgs 2x12 135 2x10 185
Abs cable 3x20 120
Abs leg captains 3x20
abs obliques N/C

Friday legs
Squats 10x135 10x155 10x185 10x195
Incline 2x12 90 2x10 180
leg extensions 2x12 115 2x10 130
Lying Hamstrings 2x12 60 2x10 80
Seated Calf 2x12 90 2x10 135
Stading Calf raise 2x12 200 2x12 220

Week 5. 3 weeks w/supps w/good diet
Mon/chest
Bench press 12x155 10x155 5x165[guy worked in w/me i got rushed and gassed my arms early ]
Cable cross 2x12 70 10x80 10x90
Chest press 2x12 150 2x10 170
Incline 2x12 115 10x125 9x125
Incline DB 2x12 40 2x10 45
Decline bench 2x12 115 2x10 125

Tues/Back/abs
Lat pull down 2x12 150 2x10 165
Close grip lat 2x12 120 2x10 135
Chin ups 6\4\5\5
Cable rows 2x12 120 2x10 135
DB rows 2x12 60 2x10 65
Dead Lifts 2x12 115 2x10 135
Abs Cable 3x30 160
Abs Decline 3x20
Abs leg lifts 3x15

Wed bis/tris
Preacher 2x12 80 2x10 95
Ez bar 2x12 60 2x10 70
DB curls 2x12 32.5 2x10 35
Rope Hammer 2x12 110 2x10 120
Cable press down 2x12 130 2x10 140
Over tricep exten 2x12 130 2x12 140
Dips 2x12 2x10 30
Skull crusher 2x12 70 2x10 75

Thurs Shoulders\abs
Shoulder press 2x12 70 2x10 90
DB presses 2x12 50 10 55 8 55
Cable raises
Front raises 2x12 22.5 2x10 25
Upright Row 2x12 65 2x10 75
DB shurgs 2x15 80 2x10 95
Barbell Shurgs 2x12 225 2x10 245
Abs cable 3x30 160
Abs leg captains 3x20
abs obliques 3x20

Friday legs
Squats 2x12 245 2x10 255
Incline 2x12 270 2x10 300
leg extensions 2x12 155 2x10 165
Lying Hamstrings 2x12 80 2x10 95
Seated Calf 2x12 135 2x10 150
Stading Calf raise 2x12 260 10x280 10x290

[jiritt0]

your wed workouts are a waste of time (unless your a professional bodybuilder and/or muscle dysmorphic)

[Monitors]

hi

How do I get rid of an ERROR window each time I change Websites?

Each time I go online or change to another site an Error Box appears as follows-
"Cannot find import; DLL may be missing,corrupt, or wrong version File "rtl70.bpl", error 126"

[farmerson12]

Why do you say the Bi/Tri workout is a waste of time?

If your are aiming for a type of bodybuilding workout, your bi's and tri's workout is great. If you are aiming for more a endurance and conditioning workout or program then JD would be right. Make sure you get enough rest. Your program's volume is quite high which is fine as long as you eat and sleep well. Keep us posted bro!