Robert's (aka lilhomeboy07) "Get Pissed. Get Big. Get Lean" Training Log

[lilhomeboy07]

"Get Pissed. Get Big. Get Lean"

A Training Log by lilhomeboy07

Ok so ive been lacking in the motivation/discipline area for a good while and its about damn time that i changed it.
Im going to completely revamp my lifestyle and training habits to where i used to be.

Background:
Ive been training since my sophmore year in highschool. Went from skinny fat to pretty decent for my age. Lived mainly on canned tuna/peanut butter/fast food/protein shakes for the first few years of lifting. I got really serious about lifting last year and shot up to a strong 187 doing DC, turned into a lazy stoner over the summer and lost most of it. I continued on with mediocrity up until now...

Training:
so enough with my bitching lol heres my new split i plan on sticking with for 5 weeks until June 20:

1x8, 1x6, 1x4, 1x2, 1x50%Fail
increase weight each set
20 minutes running after each session

CYCLE: 4-Day Split, Two Days On, 1 Day Off, Two Days On, Two Days Off

LEVEL: Intermediate To Advanced
GOAL: Muscle Size, Strength

Monday: Quads/Hams

? Squats
? Leg Curls
? Leg Extensions
? Abs

Tuesday: Back/Calves

? Deadlifts
? Shrugs
? Toe Raises (5 sets of 12 reps)

Wednesday: OFF

Thursday: Back/Biceps

? Pull Ups
? Front Lat Pulldowns
? Seated Rows
? Bicep Curls (Straight Bar)
? Preacher Curls
? Alternate Seated Dumbbell Curls
? Abs

Friday: Chest/Triceps

? Flat Bench Presses
? Incline Bench Presses
? Military Press
? Dips
? Tricep Cable Pushdowns
? Toe Raises (5 sets of 12 reps)

Saturday: OFF

Sunday: OFF

Supplementation:
Due to money constraints, I'm short on supps but will be buying these when i can:
Whey
Multi
Creatine (have)
Fish Oil

Diet:
Will be sticking to basic foods:
Chicken Breasts
Peanut Butter
Wheat Bread
Canned Tuna
Turkey Patties
WATER
Oatmeal
String Cheese



im going to post some pictures today when i find my camera/batteries

Anyways thanks for viewing and ill rep anyone who gives any input regarding anything training/diet wise.

[lilhomeboy07]

Saturday, 5/16/09

Been pretty much stagnant since Monday due to finals going on so I've decided to do a variation of Tuesday's workout today and get back on sched starting this Monday

Basic Cuts 45min before gym
Warmup: jog to gym
Deads: 245x8, 275x6, 295x4, 315x2, 135x15
Shrugs: 185x8, 205x6, 225x4, 245x2, 95x30
Toe Raises: 185x8, 205x12,12,12,14
BW Pullups superset w/
Elevated BW Pushups 15/25, 10/25, 8/20
Did laps on the indoor track for 20 minutes afterwards


Felt tired as hell after running because its been a while since i did cardio
But after pushing through this one despite being really tired i feel excellent and my post workout "high" is amazing. I feel like i could move mountains.

Dime of the Day

[lilhomeboy07]

Monday, 5/18/09

Leg day!!
I was really pumped for my workout today but when i got there the guy at the counter informed me that they started closing at 9pm during the summer instead of the usual 11:30pm. I showed up at 8:30pm so needless to say i couldnt finish my entire workout..

Squats:
225x8, 245x6, 265x4, 315x2, 135x15
Leg Curls:
0x0
Leg Extensions:
0x0
Crunches:
1x30
Leg Lifts:
2x15
Planks:
2x30sec

20 min on treadmill alternating between 6mph for 1min and 3mph for 30sec

Felt good after/during cardio today. Calves were a little sore from saturday but i'll get used to it in time.
Had some leftover steak and potatoes post workout and my girl is cooking me some chicken breast right now

Thanks for viewing!

Dime of the Day

[lilhomeboy07]

been kinda busy lately so ill post the last 3 days...

Tuesday 5/19/09

Deadlifts: 250x8, 280x6, 300x4, 340x2, 140x20
Shrugs: 190x8, 210x6, 230x4, 250x2, 135x30
Toe Raises: 215x12,14,12,12,17

Thursday 5/21/09

Weighted Pullups: BWx8, +15x6, +25x4, +45x3, BWx12
Front Lat Pulldowns: 156x8, 168x6, 180x3, 180x2, 108x17
Seated Rows: 108x8, 120x6, 144x4, 168x2, 84x23
Straight Bar Curls: 60x8, 70x6, 80x4, 90x2, 40x20
Preacher Curls: EZ+50x6, +50x4, +50x3, +50x2, +20x16 (i never really used to train biceps with more than one set except back in HS so im a little weak)
Abs: Crunches, Reverse Crunches, Leg lifts, Planks
Cardio: 20 minutes on row machine set to 9/10 resistance

Friday 5/22/09

Bench: 185x8, 190x6, 205x4, 215x2, 95x20
Incline: got to gym late again so i skipped for times sake
Military Press: 115x8, 125x6, 135x4, 145x2, 95x13
Weighted Dips: BW+25x8, +45x6, +70x4, +90x2, BWx15
Tricep Pushdowns: 120x8, 132x6, 144x4, 156x2, 60x20
Cardio: Bike for 20 minutes

Dime o' the Day:

[lilhomeboy07]

Monday 5/25/09

Gym closed an hour early without notifying people. Needless to say i was pissed.
I went back to my apt and did this instead..:

* A1 Jump Squat
* A2 Hand Walkout ? from knees or toes
* A3 Single-Leg Deadlift ? arms out to sides
* A4 Push-Up ? clap
* A5 Rope Jumping or Jumping Jack
* A6 Reverse Lunge ? twist
* A7 Pike Push-Up
* A8 Squat Thrust
6 Circuits

Tuesday 5/26/09

Deadlifts: 255x8, 285x6, 305x4, 345x2, 145x20
Shrugs: 195x8, 215x6, 235x4, 255x2, 140x30
Toe Raises: 225x12,14,12,12,17
Cardio: 20min on bike

Dime o' The Day: