Going back into the gym after a month off due to.....What do u think?

[high]

Well after a month off due to injury to my left wrist, vacation and preparing for my second year of college i had to take a month off. I know i've lost weight, i dont know the exact # but im guessing 5-10 pounds. Im excieted to get back into the gym and i want my meal plan and lifting plan in order.

Bulking Cycle

height - 6'2
weight - 180


My stack:

Nlarge 2
Flax seed oil - when should i take this?
liver tabs - when should i take this?
zinc - when should i take this?
mega man
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Meal Plan:

7am - 6 egg whites, 1 yolk
- Nlarge 2 shake

10am- Protein Bar - 22 grams of protein

12 - Lunch [changes everyday, but usually high in protein]

3pm - Protein Bar - 22 grams of protein

6pm - Dinner [changes everyday, but usually high in protein]
- Nlarge 2 shake

9pm - second plate from dinner

11pm - 3 tuna sandwhiches
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Lifting program

Mon - Chest/Biceps

-flat chest bench - 3 sets
-dumbell incline - 3 sets
-dips - 3 sets
-flat dumbell flies

-Stand Curls - 3 sets
-Hammer Curls - 3 sets
-Isolated Curls - 3 sets
-Preacher Curls - 3 sets

Wed - Back/Shoulders

-hyperextensions - 3 sets
-dead lifts - 3 sets

-dumbell military presses - 3 sets
-upright rows - 3 sets
-side lateral raises - 3 sets
-shrugs

Fri - Legs/Triceps

-Squats - 3 sets
-Leg Curls - 3 sets
-Leg Press - 3 Sets
-Hack Squats - 3 Sets
-Seated Machine Calf Raise - 3 Sets

-Close Grip Press - 3 Sets
-skull crushers - 3 sets
-Cable pull down - 3 Sets
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So what do you Think?

[KarlW]

Ummm just my opinion but....

1. Get rid of the protein bars, eat food instead.
2. Breakfast ....eat some complex carbs (oatmeal w skim milk, toast, bran or cereal etc).
3. Flax I'm not sure, I have mine with post workout shake but you could have it before bed.
Not sure about liver and Zinc ?

Your training looks pretty good, without getting too picky.

You should get heaps of gains back....good luck.

[high]

Originally posted by KarlW


Your training looks pretty good, without getting too picky.

Get picky please...

[KarlW]

I would stick to 9 sets total or even less for biceps.
I would add bent over rows and pull ups (or pulldowns) to your back day, do hypers every other back day.

Side laterals just do 1 or 2 sets.
For shrugs try smith machine shrugs, you get a nice controlled squeeze in the smith, or sometimes do powercleans.

Try Stiff legged deadlifts as well as leg curls and less hack squats or leg press. so maybe

Squats 3 sets
Leg Press 3 sets
Hack squats 1 set
Stiff deads 3 sets
Leg curls 2 sets
Calves