Baby Got Back

MJH · 06-13-2006, 10:19 AM

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.

MJH · 06-13-2006, 10:27 AM

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.

fufu · 06-13-2006, 10:43 AM

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

**CowPimp** · 06-13-2006, 10:59 AM

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.

DeadBolt · 06-13-2006, 11:06 AM

Looks good mike! Howd that last cut go?

MJH · 06-13-2006, 11:37 AM

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.

MJH · 06-13-2006, 11:38 AM

Here's an updated midsection picture:

MJH · 06-13-2006, 11:39 AM

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.

fufu · 06-13-2006, 01:29 PM

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

fUnc17 · 06-13-2006, 01:57 PM

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

MJH · 06-14-2006, 11:19 AM

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.

MJH · 06-14-2006, 11:43 AM

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.

**CowPimp** · 06-14-2006, 08:55 PM

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.

Seanp156 · 06-14-2006, 09:07 PM

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.

musclepump · 06-15-2006, 12:30 AM

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.

MJH · 06-15-2006, 01:09 AM

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.

MJH · 06-15-2006, 12:58 PM

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.

Seanp156 · 06-15-2006, 05:46 PM

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?

bludevil · 06-16-2006, 09:48 AM

All looks goods regarding routine, good luck and welcome back

MJH · 06-16-2006, 11:46 AM

Seanp: LOL, you know it!

bludevil: Thanks bud, appreciate the support.

DeadBolt · 06-16-2006, 10:55 PM

Quote:

Originally Posted by Seanp156

Another new one?

He don't waste anytime!

But if he wants us to believe he needs to produce pics

Dipsh!t · 06-18-2006, 05:43 AM

Welcome back!

06-13-2006, 10:19 AM	#1
MJH Cutting Join Date: Mar 2006 Location: Delaware Posts: 190 Photos: 2	Baby Got Back 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.
	"You are born small and weak... you die small and weak... how you look in between is up to you."

06-13-2006, 10:27 AM	#2
MJH Cutting Join Date: Mar 2006 Location: Delaware Posts: 190 Photos: 2	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.
	"You are born small and weak... you die small and weak... how you look in between is up to you."

06-13-2006, 10:43 AM	#3
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,967 Photos: 4	Shouldn't you be eating more "real" food proteins? Whey is good...but for every meal?
	fufu's 1337 Journal Your diet will set you free.

06-13-2006, 10:59 AM	#4
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	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.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

06-13-2006, 11:06 AM	#5
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,332	Looks good mike! Howd that last cut go?
	"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson ´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

06-13-2006, 11:37 AM	#6
MJH Cutting Join Date: Mar 2006 Location: Delaware Posts: 190 Photos: 2	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.
	"You are born small and weak... you die small and weak... how you look in between is up to you."

06-13-2006, 11:39 AM	#8
MJH Cutting Join Date: Mar 2006 Location: Delaware Posts: 190 Photos: 2	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. Last edited by MJH : 06-14-2006 at 10:24 AM.
	"You are born small and weak... you die small and weak... how you look in between is up to you."

06-13-2006, 01:29 PM	#9
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,967 Photos: 4	Oh I see, that sucks! What kind of supplement was it?
	fufu's 1337 Journal Your diet will set you free.

06-13-2006, 01:57 PM	#10
fUnc17 Drop and give me 100 Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,862 Photos: 12	whats up mike... midsection looking alot better mang, your weight is way down there
	Strength Edge

06-14-2006, 11:19 AM	#11
MJH Cutting Join Date: Mar 2006 Location: Delaware Posts: 190 Photos: 2	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.
	"You are born small and weak... you die small and weak... how you look in between is up to you."

06-14-2006, 11:43 AM	#12
MJH Cutting Join Date: Mar 2006 Location: Delaware Posts: 190 Photos: 2	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. Last edited by MJH : 06-15-2006 at 01:06 AM.
	"You are born small and weak... you die small and weak... how you look in between is up to you."

06-14-2006, 08:55 PM	#13
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	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.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

06-15-2006, 12:30 AM	#15
musclepump Celebrity PersonalTrainer Join Date: Nov 2004 Posts: 6,664 Photos: 128	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.
	Let's all join together and SPEAK ENGLISH IN AMERICA.

06-15-2006, 01:09 AM	#16
MJH Cutting Join Date: Mar 2006 Location: Delaware Posts: 190 Photos: 2	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.
	"You are born small and weak... you die small and weak... how you look in between is up to you."

06-15-2006, 12:58 PM	#17
MJH Cutting Join Date: Mar 2006 Location: Delaware Posts: 190 Photos: 2	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. Last edited by MJH : 06-16-2006 at 11:44 AM.
	"You are born small and weak... you die small and weak... how you look in between is up to you."

06-18-2006, 05:43 AM	#22
Dipsh!t Registered User Join Date: May 2004 Location: Kangaroo Island Posts: 88 Photos: 4	Welcome back!
	Go Hard or Go Home!

06-16-2006, 09:48 AM	#19
bludevil To God be the Glory Join Date: Jan 2001 Location: WeightRoom Posts: 1,567 Photos: 25	All looks goods regarding routine, good luck and welcome back
	Receive daily emails that will change your life by feeding you the word of God on a daily basis at http://www.freebibleemail.com/

06-16-2006, 11:46 AM	#20
MJH Cutting Join Date: Mar 2006 Location: Delaware Posts: 190 Photos: 2	Seanp: LOL, you know it! bludevil: Thanks bud, appreciate the support.
	"You are born small and weak... you die small and weak... how you look in between is up to you."

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