Baby Got Back [Forum Archive]

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Baby Got Back

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Posted by: MJH

I decided to start back up a journal here at IM and stray from WBB where I was posting for a while. I like the crowd over here better, seem to get better support over here. Even though the program that I'm using was started over at WBB, whatever. The program is called Baby Got Back, and was written by WBB member Built.

The split for the program is as follows:

- Horizontal Push/Pull
- Quad Dominant Legs
- Vertical Push/Pull
- Hamstring Push/Pull

And I'm going to be doing a 2 days on 1 day off split. On my rest days I'm going to do some HIIT cardio and thats about it.

My diet is going to be tracked on www.FitDay.com and basically going to be pretty isocaloric, and keeping my carbs right around my workouts.

Posted by: MJH

Monday; 6-12-2006

Horizontal Push/Pull

Flat DB Presses
5 sets of 5 with the 90's

Flat DB Flyes
3 sets of 8 with the 45's

Bentover Rows (underhand, Yates style)
5 sets of 5 with 225

Rope Cable Rows
3 sets of 8 with 140

Seated Calf Raises
3 sets of 12 with 135

Cardio
10 minutes of incline walking on the treadmill, 3.4 MPH at an 8% incline.

Diet-

Preworkout: 1 scoop of whey protein + 1/2 cup of oatmeal
Postworkout: 1 scoop of whey protein + 1/2 cup of oatmeal
Meal 1: 3 scoops of whey protein + 2 cups of skim milk + 1/2 cup of oatmeal
Meal 2: sunflower seeds
Meal 3: 3 scoops of whey protein + 2% milk + 4 tbsp. peanut butter

Total Calories: 2,360
Total (g) Protein: 243g
Total (g) Carbs: 163g
Total (g) Fat: 90g

Sleep- 8.5 hours.

Posted by: fufu

Shouldn't you be eating more "real" food proteins? Whey is good...but for every meal?

Posted by: CowPimp

Looks like a good program. Sounds like movement training that I have been preaching all over the place here.

Welcome back to IM. Just don't go in open chat and you'll be happy you retruned, heh.

Posted by: DeadBolt

Looks good mike! Howd that last cut go?

Posted by: MJH

fufu: Yesterday was an extreme case I decided to give a new supplement called Venom Hyperdrive 3.0 a shot and I absolutely hated it. I couldn't eat at all, and my sex drive/erections were horrible. Never taking that crap again, ever.

CowPimp: LOL, I'll try and remember that, hah. Thanks for stopping by, bro.

DeadBolt: Great, man. I'm going to attach a picture in my next post that gives an example of what kind of bodyfat % I'm at these days. Weighing in around 206-207 lbs.

Posted by: MJH

Here's an updated midsection picture:

Posted by: MJH

Tuesday; 6-13-2006

Quad Dominant Legs

Squats
5 sets of 5 with 255

Lying Leg Curls
3 sets of 8 with 110

Standing BB Curls
5 sets of 5 with 95

DB Hammer Curls
3 sets of 8 with the 40's

Hanging Knee Raises
2 sets of 12

Cardio
10 minutes of incline walking on the treadmill, 3.4 MPH at an 8% incline.

Diet-

Preworkout: 1 scoop of whey protein + 1/2 cup of oatmeal
Postworkout: 1 scoop of whey protein + 1/2 cup of oatmeal
Meal 1: 2 scoops of whey protein + 2 cups of skim milk + 1/2 cup of oatmeal
Meal 2: grilled chicken + mixed vegetables
Meal 3: sunflower seeds
Meal 4: 2 tbsp. peanut butter

Total Calories: 2,375
Total (g) Protein: 222g
Total (g) Carbs: 163g
Total (g) Fat: 97g

Sleep- 4-5 hours. At least I got in some good cardio sessions last night, lol.

Weight- 207 lbs. This was first thing in the morning after using the bathroom. Lighter than I would have guessed, actually.

Posted by: fufu

Oh I see, that sucks! What kind of supplement was it?

Posted by: fUnc17

whats up mike... midsection looking alot better mang, your weight is way down there

Posted by: MJH

fufu: It was a fat-burner thats called Venom Hyperdrive 3.0, worked great at killing my appetite and focus and all that. But overall, I'll never take it again, ever.

fUnc: Thanks buddy, appreciate it. Yeah I have dropped a good amount of weight. I didn't even realize it until recently.

Posted by: MJH

Wednesday; 6-14-2006

Rest

Cardio
Did (8) uphill 75-yard sprints, sprinting up the hill, walking down, and repeat. Absolutely exhausting cardio today, I had no idea how much harder sprinting outside is versus sprinting on a treadmill, lol.

Diet-

Preworkout: 1 scoop of whey protein
Postworkout: 1 scoop of whey protein + 1 cup of skim milk + 2 tbsp. peanut butter
Meal 1: 2 scoops of whey protein + 2 cups of skim milk + 3 tbsp. peanut butter
Meal 2: MRP bar
Meal 3: grilled chicken breast + walnut vinegarette salad
Meal 4: honey roasted peanuts

Meal 5: 8 tbsp. peanut butter

Total Calories: 3,814
Total (g) Protein: 284g
Total (g) Carbs: 208g
Total (g) Fat: 204g

Extremely high in fat today, and way too high in calories. Stupid move on my part especially considering that the beach is this weekend.

Sleep- 7 hours. Not too bad at all last night, actually. Slept great.

Posted by: CowPimp

Sprints can be grueling. 8-10 is all it takes. The treadmill doesn't do them justice!

Do you ever get tired of milk, whey, and PB? Haha.

Posted by: Seanp156

Quote:

Originally Posted by CowPimp

Sprints can be grueling. 8-10 is all it takes. The treadmill doesn't do them justice!

Do you ever get tired of milk, whey, and PB? Haha.

Hehe, I asked the same thing a while back...

I really wish our gym had an indoor track like my old rec center did... I loved doing sprints inside on that track... Messing with sprints on the treadmill sucks.

Posted by: musclepump

Why so few calories? I'm on a contest diet right now and I'm taking in 3,000 a day, no cardio, and dropping weight great. And you're almost 20 pounds heavier than me.

Posted by: MJH

CowPimp: Honestly man, I never get tired of whey, skim milk, and peanut butter, ever! I absolutely love it even though I've had the exact same shake over and over and over again. Something about it is just so damn delicious.

Seanp: The girlfriend and I are heading down to Virginia Beach this weekend where I'll probably end up running on the indoor track, most likely.

musclepump: My calories the past few days were pretty low but today they were definitely up there, lol. I just usually don't seem to have much of an appetite on Lipo 6.

Posted by: MJH

Thursday; 6-15-2006

Vertical Push/Pull

Arnold Presses
5 sets of 5 with the 60's

Seated DB Lateral Raises
3 sets of 8 with the 20's

Pull-Ups (wide-grip, overhand)
5 sets of 5 with +25

Crossbench DB Pullovers
3 sets of 8 with a 75

Cardio
10 minutes of incline walking on the treadmill, 3.4 MPH at an 8% incline.

Diet-

Preworkout: 1 scoop of whey protein + 1 cup of skim milk, whole-wheat bagel, multi-grain waffle
Postworkout: 1 scoop of whey protein + 1/2 cup of oatmeal
Meal 1: MRP bar
Meal 2: 1% cottage cheese + non-fat yogurt
Meal 3: 3 scoops of whey protein + 4 tbsp. peanut butter + 1.5 cups skim milk
Meal 4: 1 pint of skim milk
Meal 5: MRP bar
Meal 6: 3 coffees
Meal 7: sunflower seeds
Meal 8: smoked almonds

Total Calories: 3,549
Total (g) Protein: 306g
Total (g) Carbs: 298g
Total (g) Fat: 133g

Sleep- 7 hours.

Posted by: Seanp156

Quote:

Originally Posted by M.J.H.

Seanp: The girlfriend and I are heading down to Virginia Beach this weekend where I'll probably end up running on the indoor track, most likely.

Another new one?