Hunter 2012: Reign of Terror

[xHKOx]

I weighed around 265 my junior year of high school when I decided I really wanted to do something about it. I started dropping a ton of weight between then and last spring. I got down to 185 at my lowest but am now at 212. Took a breather and relaxed a little which ended up with serious slacking in the gym. I am finally recommitting. I want to be around 190-200 with size and strength. I have recently started the Leangains IF program. I am working 3 days a week..full body workouts. My biggest question with the IF is what if I workout after that feeding period. I am feeding only between 1-9pm. Looking for any help and advice! Thank you in advance.
Aiming for 5 days of cardio per week.
Height: 6'1
Weight: 212
Monday
Exercise Sets Reps
Squat 3 6-15
Bench Press 3 6-10
Pull Up or Lat Pull Down 3 6-12
Leg Curl 3 8-15
Upright Row 2 6-10
Skullcrusher 2 6-10
Barbell Curl 2 6-12
Barbell Shrug 2 8-15
Ab Exercise 2 10-25


Wednesday
Exercise Sets Reps
Deadlift 3* 5-10
Leg Extension 3 8-15
Dumbbell Bench Press 3 6-10
Seated Barbell Press 3 6-10
Seated Calf Raise 2 10-20
Cable Tricep Extension 2 6-12
Concentration Curl 2 6-12
Rear Lateral 2 8-15
Ab Exercise 2 10-25

Friday

Exercise Sets Reps
Leg Press 3 10-20
Barbell Row 3 6-10
Romanian Deadlift 2 6-10
Incline Bench Press 3 6-10
Side Lateral 2 8-15
Close Grip Bench Press 3 6-10
Pinwheel Curl 2 6-12
Dumbbell Shrug 2 8-15
Ab Exercise 2 10-25

[xHKOx]

Monday 8/29/11 Completed. + 30 minute cardio. I was just kind of testing the waters with weights today and will continue for this first week.

Squat 3 6-15 185 x 8 185 x 8 185 x 8 (Chicken Legs :/)
Bench Press 3 6-10 135 x 10 185 x 10 225 x 8
Pull Up or Lat Pull Down 3 6-12 120 x 8 140 x 8 140 x 8
Leg Curl 3 8-15 100 x 10 120 x 10 160 x 10
Upright Row 2 6-10
Skullcrusher 2 6-10 90 x 10 90 x 10
Barbell Curl 2 6-12 85 x 10 105 x 8 105 x 6
Barbell Shrug 2 8-15 225 x 10 225 x 10 275 x 10
Ab Exercise 2 10-25 Decline crunches/weighted crunches.

[Palmer]

In for the ride.

Subbed.

[Scrutiny]

Good luck with reaching your goals

[xHKOx]

Thank you sir.

[xHKOx]

Deadlift 3* 5-10 185 x 10 215 x 8 215 x8
Leg Extension 3 8-15 140 x 15 220 x 10 220 x 10
Dumbbell Bench Press 3 6-10 60 x 10 70 x 10 80 x 8
Overhead Press (Standing) 3 6-10 135 x 6 135 x 6 135 x 6
Seated Calf Raise 2 10-20 90 x 20 90 x 20
Cable Tricep Extension 2 6-12 150 x 10 150 x10
Concentration Curl 2 6-12 35 x 10 45 x 10
Rear Lateral 2 8-15 35 x 10 35 x 10
Ab Exercise 2 10-25 Completed

30 minutes of cardio.

[xHKOx]

Exercise Sets Reps
Leg Press 3 10-20 180 x 15 270 x 15 360 x 12
Barbell Row 3 6-10 135 x 8 165 x 8 165 x 6
Romanian Deadlift 2 6-10 135 x 8 135 x 8
Incline Bench Press 3 6-10 135 x 10 185 x 10 185 x 8
Side Lateral 2 8-15 25 x 10 25 x 10
Close Grip Bench Press 3 6-10 135 x 10 180 x 6 180 x 6
Pinwheel Curl 2 6-12 35 x 10 35 x 10
Dumbbell Shrug 2 8-15 70 x 15 85 x 15
Ab Exercise 2 10-25 Done
Cardio done.

[xHKOx]

Squat 3 6-15 135 x 19 185 x 10 215 x 6
Bench Press 3 6-10 135 x 10 185 x 10 215 x 6
Pull Up or Lat Pull Down 3 6-12 110 x 8 110 x 8 110 x 8
Leg Curl 3 8-15 120 x 10 120 x 10 120 x 10
Upright Row 2 6-10 80 x 10 85 x 10 85 x 10
Skullcrusher 2 6-10 90 x 10 90 x 10
Barbell Curl 2 6-12 95 x 10 95 x 10
Barbell Shrug 2 8-15 225 x 10 225 x 10

[Scrutiny]

Strong workouts!

Squat numbers are particularly looking strong.

[xHKOx]

After talking to Cleeper I have to decided to start Reeves classic workout. Looking forward to it. I'll post numbers on Wednesday.
Putting this here for myself
Squat..............3x8-12
DB/BB row........3x8-12....DL 3x5* see note
BB/DB Press......3x8-12....*See note.
BB/DB Bench.....3x8-12
BB/DB curl........3x8-12
dips................5x10@BW Try for sets of 10, but do what you can.
BB calf raise.....3x15-20
abs
DL Friday 3x5

[xHKOx]

OFF: 30 minutes of cardio. Will do more after work tonight if bored.

[Palmer]

Nice work in here dude.

[xHKOx]

Week 1 - Day 1

Got a good sweat going while lifting.

Squats
135x10
165x10
165x10


Bent over barbell rows
95x12
95x12
95x12

Standing Overhead Press
95x12
95x12
95x12

Bench press
135x12
165x12
165x12

Barbell curls
75x12
75x12
75x12

Dips wearing ankle weights
5 sets of 10.

Barbell calf raise
135x12
205x12
205x12

Abs done.
Cardio done. Took Xtend for the first time a little before and finished during workout.
Weight after workout: 213.

[Palmer]

Nice solid workout.

Ew @ the 12 reps though

[xHKOx]

Seriously. I'm doing Reeves Classic 3 day full body. I was testing the weights today. At first I was dreading squatting 3x a week but hopefully it will speed up my leg strength.

[Palmer]

Squatting 3x a week was crazy, after a while though, even what I did on SS.. I made my middle day a light day, and when you do that you either cut down the total volume or the weight by 40%. I usually cut down the volume because if I skip a week I feel crappy the next week.

[CLEEPER]

Nice work out , Good job just testing the waters. On the leg moves you can go up 10 lbs after getting to 12 reps but I would keep it at 5 lbs for upper body moves.
As you find a good solid working weight on the bhtnp and bench press moves, you wont want to use any weight on the dips. In fact, Gl recommends you dont use weight for dips. Concentrate on the stretch when you do dips and that alone will make them tougher. You want that stretch in the bottom position to keep you shoulders limber with all the pressing moves.

I am along for the ride too.

[xHKOx]

Nice work out , Good job just testing the waters. On the leg moves you can go up 10 lbs after getting to 12 reps but I would keep it at 5 lbs for upper body moves.
As you find a good solid working weight on the bhtnp and bench press moves, you wont want to use any weight on the dips. In fact, Gl recommends you dont use weight for dips. Concentrate on the stretch when you do dips and that alone will make them tougher. You want that stretch in the bottom position to keep you shoulders limber with all the pressing moves.

I am along for the ride too.

Thanks for the advice and subbing Can't wait to start seeing results in the upcoming weeks.

[CLEEPER]

Seriously. I'm doing Reeves Classic 3 day full body. I was testing the weights today. At first I was dreading squatting 3x a week but hopefully it will speed up my leg strength.

It will build your strength up for sure, I was pretty consistent getting just 1 more rep each work out. after a day off, I always was able to dig deep enough to find that extra rep.
I dont know how deep you are squatting but if at all possible i would go A$$ to ground. I dropped back from 250x12 parallel (finding my self getting higher each time due to heavy weight) down to 200 atg and it was very tough. However, my legs are taking on New growth that I never seen parallel and higher. Also you know your getting deep enough as you hamstring touch your calves.

On the bhtnp, dont go down below the top of the ears with the bar and use a wide grip. We are close to the same hieght and I put the tips of my thumb on the power ring with my palm a thumb length away. This helps stabalize the bar to protect from shoulder injury. I usually only come down to the top of my head but that puts my upper arms, parallel to the floor. Any lower and you start getting closer to the danger zone for rotator cuff injuries.

[xHKOx]

Are you using DB or BB for Bhtnp?

[CLEEPER]

I started out with dumbbell's but when the 65's reached 12 reps, I went to a barbell as I had no more dumbbells to use. Still useing barbell now

[xHKOx]

I started out with dumbbell's but when the 65's reached 12 reps, I went to a barbell as I had no more dumbbells to use. Still useing barbell now

I think I am going to start off with DBs also. I've got up to 120 to use

[Palmer]

I prefer BB because a greater load can be used. The reason that people who want to add mass sometimes use DB's is because it activates the Stabilizers and also works on being symmetrical.

[xHKOx]

I prefer BB because a greater load can be used. The reason that people who want to add mass sometimes use DB's is because it activates the Stabilizers and also works on being symmetrical.

I will fool around with both and decide.

[Palmer]

Good work, it's all mental if you think about it.