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Baby Got Back!


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Posted by: MJH

Yes I started another journal but jumped all over the place on my diet so this time I'm starting a Baby Got Back journal to stay. Obviously my training is going to be based on the Baby Got Back program that was written by WBB member Built. Basically the split is as follows:

1- Horizontal Push/Pull
2- Quad Dominant Legs
3- Vertical Push/Pull
4- Hamstring Dominant Legs

And its a lot of 5x5, and then some accessory work. Awesome split, tons of fun, and I throw in biceps on quad day and triceps on hamstring day. My diet is going to be logged on FitDay.com and its going to a basic isocaloric diet with some small cheats here and there.

Any questions/comments/suggestions please feel free to post.


Posted by: MJH

Monday; 6-26-2006


Horizontal Push/Pull

Incline DB Presses
5 sets of 5 with 85's

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

Pec-Deck Flyes
2 sets of 12 with 100

Ghetto T-Bar Rows
5 sets of 5 with 250

Hammer Strength Rows
3 sets of with 190

Rope Cable Rows
2 sets of 12 with 120

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


Diet-

Preworkout: 2 scoops of whey protein + 1 cup of skim milk
Postworkout: 1 scoop of whey protein + 1/2 cup of oatmeal
Meal 2: 2 scoops of whey protein + 1 cup of 2% milk + 2 tbsp. peanut butter
Meal 3: 2 grilled chicken breasts, mixed vegetables
Meal 4: 5 tbsp. peanut butter
Meal 5: 1 scoop of whey protein + 1 cup of skim milk
Meal 6: yogurt smoothie
Meal 7: tuna + mayo

Total Calories: 2,442
Total (g) Protein: 239g
Total (g) Carbs: 146g
Total (g) Fat: 104g


Sleep- 7 hours.

Weight- 212.5 lbs. Pretty high, my goal is to get down to around 195 lbs.


Posted by: DeadBolt

Lookin good man! Hows the mrs. doing? Or did you move on to another


Posted by: MJH

DeadBolt
Same girl, man, c'mon. And she's unbelievable, to say the least.


Posted by: DeadBolt

Quote:
Originally Posted by M.J.H.
DeadBolt
Same girl, man, c'mon. And she's unbelievable, to say the least.
Glad to hear it!


Posted by: MJH

DeadBolt: I'm happier than ever, bro.


Posted by: MJH

Tuesday; 6-27-2006


Quad Dominant Legs

ATF Squats
5 sets of 5 with 245

Hyperextensions
3 sets of 8 with a 25

Leg Extensions
2 sets of 12 with 180

Spider Curls
5 sets of 5 with 75

DB Hammer Curls
2 sets of 10 with the 35's

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-grain english muffin
Postworkout: 1 scoop of whey protein + 1/2 cup of oatmeal
Meal 1: 3 scoops of whey protein + 1 cup of skim milk + 4 tbsp. peanut butter
Meal 2: 2 cans of tuna + mayo
Meal 3: 1% cottage cheese + non-fat yogurt
Meal 4: 4 tbsp. peanut butter
Meal 5: yogurt smoothie

Total Calories: 2,724
Total (g) Protein: 282g
Total (g) Carbs: 169g
Total (g) Fat: 104g


Sleep- 6-7 hours. Quite a few cardio workouts with the girlfriend, as well, lol.

Weight- 207.5 lbs. Odd drop in weight today, not too bad at all. Maybe I'll reach 195 lbs. sooner than I thought.


Posted by: MJH

Wednesday; 6-28-2006


Vertical Push/Pull

Seated DB Presses
5 sets of 5 with the 70's

Seated DB Lateral Raises
3 sets of 8 with the 25's

DB Shrugs
2 sets of 12 with the 90's

Pull-Ups
5 sets of 5 with +25

Crossbench DB Pullovers
3 sets of 8 with a 65

CG Cable Pulldowns
2 sets of 12 with 120

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


Diet-

Preworkout: 1 scoop of whey protein, whole-grain english muffin
Postworkout: 1 scoop of whey protein + 1/2 cup of oatmeal
Meal 1: 1 scoop of whey protein + 1/2 cup of oatmeal
Meal 2: whole-wheat tuna sandwich
Meal 3: tuna + mayo
Meal 4: 4 tbsp. peanut butter
Meal 5: 1% cottage cheese + non-fat yogurt

Total Calories: 2,639
Total (g) Protein: 263g
Total (g) Carbs: 192g
Total (g) Fat: 89g


Sleep- 6-7 hours?


Posted by: MJH

I took a progress picture tonight at work and here's how my midsection looks right now, hopefully after I drop another 10 lbs. or so my abs will come out a bit more, we'll see.


Posted by: DeadBolt

Leanin out nice...def gettin close!!


Posted by: MJH

DeadBolt: Thanks buddy, and I agree that I'm getting somewhat closer to my goal but I want to drop another 7-9 lbs. or so especially around my midsection. Right now I'm taking Lipoderm-ULTRA preworkout so that seems to be have a nice effect, also.


Posted by: MJH

Thursday; 6-29-2006


Rest

Cardio
10 minutes of HIIT interval training on the treadmill + 10 minutes of incline walking, 3.4 MPH at an 8% incline. My intervals looked like this today:

1- 3.0 MPH
2- 6.0 MPH
3- 3.0 MPH
4- 7.0 MPH
5- 3.0 MPH
6- 8.0 MPH
7- 3.0 MPH
8- 9.0 MPH
9- 3.0 MPH
10- 10.0 MPH


Diet-

Preworkout: 1 scoop of whey protein
Postworkout: MRP shake
Meal 1: whole-wheat tuna sandwich
Meal 2: MRP shake
Meal 3: 4 tbsp. peanut butter
Meal 4: 3 scoops of whey protein + 1 cup of 2% milk + 2 tbsp. peanut butter
Meal 5: 1/2 whole-wheat ham sandwich

Total Calories: 2,477
Total (g) Protein: 276g
Total (g) Carbs: 106g
Total (g) Fat: 107g


Sleep- 5 hours. Had a late night heart to heart with the girlfriend though, so it was worth it.

Weight- 207.5 lbs. Not bad.


Posted by: MJH

Friday; 6-30-2006


Hamstring Dominant Legs

Platform SLDL
5 sets of 5 with 255

Leg Presses
3 sets of 8 with 410

Good Mornings
2 sets of 12 with 95

Skullcrushers
5 sets of 5 with 95

One-Arm DB French Presses
2 sets of 10 with a 30

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


Diet-

Preworkout: 1 scoop of whey protein, whole-wheat english muffin
Postworkout: MRP shake, 1/2 cup of oatmeal
Meal 1: whole-wheat tuna sandwich
Meal 2: MRP shake
Meal 3: 2 tbsp. peanut butter
Meal 4: salad + oil & vinegar dressing
Meal 5: 1% cottage cheese + mandarin oranges

Total Calories: 3,084
Total (g) Protein: 306g
Total (g) Carbs: 225g
Total (g) Fat: 109g


Sleep- 6 hours.

Weight- 206.5 lbs. Down a pound, which is always a good thing.


Posted by: DeadBolt

Solid workouts...yea Im at 207 right now but would love to get down to about 190. No desire to be shredded lol just keeping the fat in check.


Posted by: MJH

DeadBolt: I feel the same way man, I'm trying to diet down to just under 200 lbs. and seeing how I feel at that point. I'd really like to hover around 195-197 lbs. I took another progress picture tonight, lol. None of these are really progress pictures by the way they're pictures for my girlfriend when I'm at work, but they give an idea of my progress.


Posted by: MJH

Updated picture, weighed in this morning at 206.5 lbs. Not too bad at all, actually.


Posted by: MJH

Saturday; 7-1-2006


Horizontal Push/Pull

Dips
5 sets of 5 with +70

Pec-Deck Flyes
3 sets of 8 with 180

Incline DB Flyes
2 sets of 12 with the 30's

Bentover Rows
5 sets of 5 with 225

Seated Cable Rows
3 sets of 8 with 180

Bentover DB Lateral Raises
2 sets of 10 with the 20's


Diet-

Meal 1: whole-wheat english muffin, 1 scoop of whey protein + 1 cup of skim milk
Meal 2: MRP shake
Meal 3: 1 bag of almonds
Meal 4: grilled chicken ceasar wrap
Preworkout: 3 scoops of whey protein + 1 cup of 2% milk + 2 tbsp. peanut butter
Postworkout: 1 scoop of whey protein + 1/2 cup of 2% milk, whole-grain cereal
Meal 5: 4 tbsp. peanut butter

Total Calories: 3,013
Total (g) Protein: 258g
Total (g) Carbs: 217g
Total (g) Fat: 132g


Sleep- 6 hours.


Posted by: MJH

Sunday; 7-2-2006


Quad Dominant Legs

Leg Presses
5 sets of 5 with 500

Seated Good Mornings
3 sets of 8 with 95

DB Lunges
2 sets of 12 with the 45's

Crossbody DB Hammer Curls
5 sets of 5 with the 60's

Incline DB Curls
2 sets of 10 with the 35's

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


Diet-

Preworkout: MRP bar
Postworkout: MRP shake
Meal 1: 4 tbsp. peanut butter
Meal 2: 2 grilled chicken breasts
Meal 3: 1 scoop of whey protein + 1 cup of skim milk
Meal 4: 2 cans of tuna + mayo, 1 slice of whole-wheat bread
Meal 5: carved turkey, mixed vegetables
Meal 6: yogurt smoothie

Total Calories: 2,722
Total (g) Protein: 304g
Total (g) Carbs: 184g
Total (g) Fat: 87g


Sleep- 6-7 hours?

Weight- 206 lbs. Down another 1/2 pound, not bad at all.


Posted by: Malley

How tall are ya?


Posted by: BigDyl

Quote:
Originally Posted by M.J.H.
Thursday; 6-29-2006


Rest

Cardio
10 minutes of HIIT interval training on the treadmill + 10 minutes of incline walking, 3.4 MPH at an 8% incline. My intervals looked like this today:

1- 3.0 MPH
2- 6.0 MPH
3- 3.0 MPH
4- 7.0 MPH
5- 3.0 MPH
6- 8.0 MPH
7- 3.0 MPH
8- 9.0 MPH
9- 3.0 MPH
10- 10.0 MPH


Diet-

Preworkout: 1 scoop of whey protein
Postworkout: MRP shake
Meal 1: whole-wheat tuna sandwich
Meal 2: MRP shake
Meal 3: 4 tbsp. peanut butter
Meal 4: 3 scoops of whey protein + 1 cup of 2% milk + 2 tbsp. peanut butter
Meal 5: 1/2 whole-wheat ham sandwich

Total Calories: 2,477
Total (g) Protein: 276g
Total (g) Carbs: 106g
Total (g) Fat: 107g


Sleep- 5 hours. Had a late night heart to heart with the girlfriend though, so it was worth it.

Weight- 207.5 lbs. Not bad.


Looks good, but from what I have understood from HIIT cardio, it's more like

1 minute: 5 MPH
30 sec: 9 MPH
1 minute: 5 MPH
30 sec: MPH
etc
etc





Posted by: MJH

Double D: I'm 5'11", bro.

BigDyl: There are tons of different ways to do HIIT cardio the way that I do it is just personal preference, no big deal.


Posted by: MJH

Monday; 7-3-2006


Vertical Push/Pull

Arnold Presses
5 sets of 5 with the 60's

Machine Lateral Raises
3 sets of 8 with 100

BTB BB Shrugs
2 sets of 10 with 245

BTN Pull-Ups
5 sets of 5

Underhand Cable Pulldowns
3 sets of 8 with 120

Stiff-Arm Cable Pullovers
2 sets of 12 with 40

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-grain english muffin
Postworkout: MRP shake
Meal 1: 1% cottage cheese + non-fat yogurt
Meal 2: MRP bar
Meal 3: 2 cans of tuna + mayo
Meal 4: 6 tbsp. peanut butter
Meal 5: carved turkey + pesto sauce

Total Calories: 2,729
Total (g) Protein: 267g
Total (g) Carbs: 181g
Total (g) Fat: 105g


Sleep- 6.5 hours.

Weight- 207.5 lbs. Not too bad at all, up a little, probably water weight.


Posted by: Malley

5 foot 11 and around 200lbs. is pretty solid. just take that weight loss slowly and try to maintain as much lbm as possible. looking good bud.


Posted by: MJH

Double D: Thanks buddy, appreciate the feedback. Yeah my goal is to be 5'11" and around 195-197 pretty shredded. I don't think thats too crazy of a goal since right now I'm around 206-207.


Posted by: MJH

Tuesday; 7-4-2006


Hamstring Dominant Legs

Seated Good Mornings
5 sets of 5 with 135

Leg Extensions
3 sets of 8 with 200

SLDL
2 sets of 10 with 225

Incline Skullcrushers
5 sets of 5 with 105

Overhead Rope Extensions
2 sets of 12 with 60


Diet-

Preworkout: 1 scoop of whey protein + 1 cup of skim milk, whole-grain english muffin
Postworkout: MRP shake
Meal 1: 2 tbsp. peanut butter
Meal 2: grilled chicken, dried tomatoes, vegetables, pesto
Meal 3: 1/2 whole-wheat ham sandwich
Meal 4: 2 scoops of whey protein + 1 cup of 2% milk + 4 tbsp. peanut butter
Meal 5: mixed nuts

Total Calories: 2,633
Total (g) Protein: 233g
Total (g) Carbs: 186g
Total (g) Fat: 112g


Sleep- 6 hours.

Weight- 208 lbs. Up a little, not sure why. Still must be holding water or something because my diet has been solid.


Posted by: MJH

Wednesday; 7-5-2006


Horizontal Push/Pull

Incline Bench Presses
5 sets of 5 with 205

Cable Crossovers
3 sets of 8 with 40

Hammer Strength Bench Presses
2 sets of 12 with 150

Bentover Rows
5 sets of 5 with 225

Incline DB Rows
3 sets of 8 with the 50's

Rope Cable Rows
2 sets of 12 with 120

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-grain english muffin
Postworkout: MRP shake
Meal 1: 4 tbsp. peanut butter
Meal 2: grilled chicken + mixed vegetables + cream of corn
Meal 3: 1% cottage cheese + non-fat yogurt
Meal 4: 1 scoop of whey protein + 1 cup of skim milk
Meal 5: yogurt smoothie

Total Calories: 2,605
Total (g) Protein: 225g
Total (g) Carbs: 233g
Total (g) Fat: 84g


Sleep- 7 hours.

Weight- 206.5 lbs.


Posted by: MJH

Thursday; 7-6-2006


Quad Dominant Legs

Hack Squats
5 sets of 5 with 410

Lying Leg Curls
3 sets of 8 with 80

ATF Squats
2 sets of 10 with 185

Incline DB Curls
5 sets of 5 with the 40's

Reverse Curls
2 sets of 9 with 85

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-grain english muffin
Postworkout: MRP shake
Meal 1: 2 cans of tuna + mayo, 1 cup of brown rice
Meal 2: 6 tbsp. peanut butter
Meal 3: 2 chicken breasts, mixed vegetables, pesto
Meal 4: 2 cups of skim milk
Meal 5: whole-grain waffle + jelly
Meal 6: 1 chicken breast

Total Calories: 3,798
Total (g) Protein: 318g
Total (g) Carbs: 266g
Total (g) Fat: 166g

Wow, very high in calories today! Didn't mean to go 1K calories over my regular intake, I was just absolutely starving today. Had the munchies, big time.


Sleep- 7 hours.

Weight- 206.5 lbs.


Posted by: MJH

Friday; 7-6-2006


Vertical Push/Pull

Hammer Strength Shoulder Presses
5 sets of 5 with 170

DB Front Raises
3 sets of 8 with the 40's

Seated DB Lateral Raises
2 sets of 12 with the 20's

CG Cable Pulldowns
5 sets of 5 with 180

Crossbench DB Pullovers
3 sets of 7 with a 70

Pull-Ups
2 sets of 10

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-grain english muffin
Postworkout: MRP shake
Meal 1: grilled chicken breast
Meal 2: 1% cottage cheese
Meal 3: MRP bar
Meal 4: 4 tbsp. peanut butter
Meal 5: MRP shake
Meal 6: 1 scoop of whey protein + 1 cup of skim milk

Total Calories: 2,705
Total (g) Protein: 250g
Total (g) Carbs: 167g
Total (g) Fat: 121g


Sleep- 7 hours.


Posted by: MJH

Saturday; 7-8-2006


Hamstring Dominant Legs

Seated Good Mornings
5 sets of 5 with 145

Leg Extensions
3 sets of 8 with 200

Seated Leg Curls
2 sets of 12 with 150

Decline Skullcrushers
5 sets of 5 with 85

Rope Cable Pressdowns
2 sets of 12 with 40

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-grain english muffin
Postworkout: 1 scoop of whey protein + 1 cup of skim milk, 2 bagels
Meal 1: 3 chicken breasts + pasta
Meal 2: 1% cottage cheese + non-fat yogurt
Meal 3: 1/2 cup of almonds
Meal 4: 4 tbsp. peanut butter
Meal 5: mixed nuts
Meal 6: 1 scoop of whey protein + 1 cup of skim milk

Total Calories: 4,077
Total (g) Protein: 352g
Total (g) Carbs: 322g
Total (g) Fat: 162g

Again, WAY high in calories. Not sure what my problem is, I really have to lay off of the marijuana all the time. Thats what is giving me the munchies so damn bad.


Sleep- 7 hours.


Posted by: MJH

Sunday; 7-9-2006


Horizontal Push/Pull

Flat DB Presses
5 sets of 5 with the 95's

Flat DB Flyes
3 sets of 8 with the 40's

Pec-Deck Flyes
2 sets of 10 with 120

CG Cable Rows
5 sets of 5 with 220

Support Rows
3 sets of 8 with 145

Reverse Pec-Deck Flyes
2 sets of 12 with 60

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-grain english muffin
Postworkout: 1 cup of whole-grain cereal
Meal 1: 2 cans of tuna + mayo, brown rice
Meal 2: 1 scoop of whey protein + 1 cup of skim milk
Meal 3: 2 tbsp. peanut butter
Meal 4: 1/4 cup of almonds
Meal 5: 1% cottage cheese + non-fat yogurt

Total Calories: 2,814
Total (g) Protein: 266g
Total (g) Carbs: 239g
Total (g) Fat: 87g


Sleep- 7 hours.

Weight- 206 lbs.


Posted by: MJH

Monday; 7-10-2006


Quad Dominant Legs

Leg Presses
5 sets of 5 with 500

Platform SLDL
3 sets of 8 with 225

DB Lunges
2 sets of 12 with the 45's

Standing BB Curls
5 sets of 5 with 95

Rope Cable Curls
2 sets of 12 with 40

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-grain english muffin
Postworkout: MRP shake
Meal 1: 2 chicken breasts, 1 cup of brown rice
Meal 2: MRP shake
Meal 3: 2 scoops of whey protein + 1 cup of 2% milk
Meal 4: 7 tbsp. peanut butter
Meal 5: 1/4 cup of almonds

Total Calories: 3,395
Total (g) Protein: 297g
Total (g) Carbs: 252g
Total (g) Fat: 135g


Sleep- 7.5 hours.

Weight- 206.5 lbs.


Posted by: MJH

Tuesday; 7-11-2006


Vertical Push/Pull

Reverse-Grip Military Presses
5 sets of 5 with 115

DB Military Lateral Raises
3 sets of 5 with the 15's

Upright Rows
2 sets of 10 with 95

BTN Cable Pulldowns
5 sets of 5 with 150

Machine Pullovers
3 sets of 8 with 100

CG Pull-Ups
2 sets of 8

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-grain english muffin
Postworkout: MRP shake
Meal 1: 2 scoops of whey protein + 1 cup of 2% milk + 6 tbsp. peanut butter
Meal 2: whole-wheat ham sandwich
Meal 3: 1/4 cup of almonds
Meal 4: whole-wheat tuna sandwich

Total Calories: 3,119
Total (g) Protein: 282g
Total (g) Carbs: 232g
Total (g) Fat: 124g


Sleep- 7 hours.


Posted by: DeadBolt

Lookin good bro! Haven't beena round in a while still looking strong!!! Hows the mid section coming along?


Posted by: MJH

DeadBolt: Thanks for stopping by buddy, appreciate it. So far everything has been going well. Went way over my calories a few days but nothing too big of a deal. My midsection is okay, still trying to lean out as much as possible. Can't seem to lose this last 7-8 lbs.


Posted by: MJH

Wednesday; 7-12-2006


Hamstring Dominant Legs

SLDL
5 sets of 5 with 275

Leg Extensions
3 sets of 8 with 200

Hyperextensions
2 sets of 12 with a 25

Seated DB French Presses
4 sets of 5 with a 120

Decline Skullcrushers
3 sets of 10 with 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-grain english muffin
Postworkout: MRP shake
Meal 1: whole-wheat ham sandwich
Meal 2: 2 scoops of whey protein + 1 cup of skim milk + 4 tbsp. peanut butter
Meal 3: lean ham + port wine cheese
Meal 4: 1/4 cup of almonds
Meal 5: 2 cans of tuna + mayo, mixed vegetables

Total Calories: 3,216
Total (g) Protein: 276g
Total (g) Carbs: 248g
Total (g) Fat: 131g


Sleep- 7 hours.

Weight- 207.5 lbs. Up a little, for some reason.


Posted by: Saturday Fever

Interesting.

Don't think I've ever seen a split like that before. I think I'll go read the article on it. Doing well though.



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