Baby Got Back!

Small Bunny · 09-07-2006, 04:58 PM

Yea Mike, Whats up with your lack of sleep?

M.J.H. · 09-08-2006, 07:07 AM

BigDyl
Probably because I have a stubborn girlfriend that keeps me up all night, thats probably the biggest reason, lol. But anyway I don't know just school and work and trying to deal with a demanding girlfriend.

Triple Threat
Hah, and I always feel like my deadlift strength is going down the tubes, too. In the past I've hit 5 sets of 5 with 455, but oh well. My strength at 206-209 lbs. is nowhere near what it was at 224-227 lbs.

Small Bunny
You're the reason I don't get any sleep, duh.

M.J.H. · 09-08-2006, 07:12 AM

Thursday; 9-7-2006

Rest

Cardio
14 minutes of HIIT interval training on the treadmill + 6 minutes of incline walking, 3.4 MPH at an 8% incline. My intervals today looked like this:

1- 3.0 MPH
2- 5.0 MPH
3- 3.0 MPH
4- 6.0 MPH
5- 3.0 MPH
6- 7.0 MPH
7- 3.0 MPH
8- 8.0 MPH
9- 3.0 MPH
10- 9.0 MPH
11- 3.0 MPH
12- 8.0 MPH
13- 3.0 MPH
14- 7.0 MPH

Not too bad today.

Diet-

Preworkout: 1 scoop of whey protein + 1 cup of skim milk
Postworkout: 1 scoop of whey protein + 1 cup of skim milk
Meal 1: 2 scoops of whey protein + 1.5 cups of skim milk + 8 tbsp. peanut butter
Meal 2: 1% cottage cheese + non-fat yogurt
Meal 3: 4 tbsp. peanut butter
Meal 4: low-carb choclate milk

Total Calories: 2,930
Total (g) Protein: 281g
Total (g) Carbs: 164g
Total (g) Fat: 129g

Sleep- 6.5 hours.

M.J.H. · 09-09-2006, 10:06 AM

Friday; 9-8-2006

Horizontal Push/Pull (40 minutes, 20 sets)

Incline Bench Presses
2 sets of 5 with 225
3 sets of 5 with 205

Support Rows
2 sets of 5 with 210
3 sets of 5 with 175

Flat DB Flyes
3 sets of 8 with the 50's

Machine Rows
3 sets of 8 with 185

Pec-Deck Flyes
2 sets of 12 with 110

CG Cable Rows
2 sets of 12 with 145

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, 1 packet of oatmeal
Postworkout: 1 scoop of whey protein + 1 cup of skim milk, 1 packet of oatmeal
Meal 1: 2 grilled chicken breasts
Meal 2: 2 mixed drinks + 2 beers
Meal 3: 12 tbsp. peanut butter

Total Calories: 2,756
Total (g) Protein: 169g
Total (g) Carbs: 136g
Total (g) Fat: 130g

Sleep- 7 hours.

M.J.H. · 09-10-2006, 01:47 PM

Saturday; 9-9-2006

Rest

Didn't even make it to the gym today, oh well. I spent the entire day instead talking to my girlfriend about what a moron I am.

Diet-

Meal 1: 1 scoop of whey protein + 1 cup of skim milk, 1 packet of oatmeal
Meal 2: 1% cottage cheese + pineapple
Meal 3: 2 cups of low-carb choclate mill
Meal 4: 2 beers, 3 shots

Meal 5: low-carb peanut butter & jelly sandwich

Total Calories: 2,422
Total (g) Protein: 147g
Total (g) Carbs: 154g
Total (g) Fat: 78g

Sleep- 5 hours.

M.J.H. · 09-10-2006, 01:50 PM

Sunday; 9-10-2006

Quad Dominant Legs (35 minutes, 17 sets)

Leg Extensions
5 sets of 6 with 210

One-Arm DB French Presses
5 sets of 5 with a 40

DB Lunges
3 sets of 8 with the 40's

Cable Pressdowns
2 sets of 12 with 60

DB SLDL
2 sets of 12 with the 60's

Not a bad workout today, had to workout in my basement since I woke up late. Didn't get a chance to do any cardio, maybe I'll squeeze some in tonight when I get home from work.

Diet-

Preworkout: 1 packet of oatmeal
Postworkout: 1 scoop of whey protein + 1 cup of skim milk, 1 packet of oatmeal
Meal 1: MRP bar
Meal 2: 8 tbsp. peanut butter
Meal 3: grilled chicken salad + balsamic dressing

Total Calories: 2,658
Total (g) Protein: 181g
Total (g) Carbs: 177g
Total (g) Fat: 148g

Sleep- 5 hours.

And I woke up about 5 times all throughout the night thanks to the cat.

M.J.H. · 09-12-2006, 04:05 PM

Monday; 9-11-2006

Vertical Push/Pull (45 minutes, 20 sets)

Seated DB Presses
5 sets of 5 with the 75's

Pull-Ups
5 sets of 5 with +25

Seated DB Lateral Raises
3 sets of 8 with the 30's

CG Cable Pulldowns
3 sets of 8 with 175

DB Shrugs
2 sets of 12 with the 100's

Crossbench DB Pullovers
2 sets of 12 with an 80

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, banana, 1 packet of oatmeal
Meal 1: 1% cottage cheese + non-fat yogurt
Meal 2: 8 tbsp. peanut butter

Total Calories: 1,915
Total (g) Protein: 139g
Total (g) Carbs: 146g
Total (g) Fat: 93g

My diet lately has SUCKED. Been stressed out with a new job and school and some rough times with the girlfriend. Hopefully I'll get back to 3K calories a day in the next week or so, we'll see. My appetite has just been gone lately.

Sleep- 5.5 hours.

M.J.H. · 09-12-2006, 06:13 PM

Tuesday; 9-12-2006

Hamstring Dominant Legs (45 minutes, 23 sets)

Platform Deadlifts
5 sets of 5 with 365

Standing BB Curls
5 sets of 5 with 105

Seated Leg Curls
3 sets of 8 with 140

Reverse Preacher Curls
2 sets of 8 with 85

Leg Extensions
2 sets of 12 with 250

Reverse Wrist Curls SS w/ Wrist Curls
2 sets of 20 with 45 / 2 sets of 20 with 45

Rope Cable Crunches
2 sets of 15 with 150

Cardio
10 minutes on the treadclimber, 3.0 MPH at the maximal treadler setting.

Diet-

Preworkout: 1 scoop of whey protein + 1 cup of skim milk, 1 packet of oatmeal, 1 banana
Meal 1: garden salad + balsamic dressing + olives + olive oil, etc.
Meal 2: tortilla chips + spinach dip
Meal 3: turkey burger, green beans
Meal 4: 3 scoops of whey protein + 2 cups of skim milk + 6 tbsp. peanut butter

Total Calories: 3,188
Total (g) Protein: 209g
Total (g) Carbs: 235g
Total (g) Fat: 164g

Sleep- 6 hours.

M.J.H. · 09-13-2006, 09:43 AM

Rotating Volume

I've decided that I'm going to try something new with my Baby Got Back program. Its a solid program the way that it is now, but I think with a slight modification it might be a bit more effective. I'm the type of guy that responds well to volume, more so than intensity. I've done low-volume high intensity programs in the past and for whatever reason they have never done much for me.

Right now I'm doing roughly ~20 sets per workout, give or take. And my workouts are taking around 30-45 minutes usually. I've decided that I'm going to start rotating my volume. This next week I'm going to bump it up to around ~25 sets per workout this next cycle, and then ~30 sets the next cycle, etc. I'm probably going to work all the way up to around ~40 sets if I can manage that under 60 minutes. I'll be doing 10x10, 8x8, 5x5, 4x6, 3x8, 3x10, 2x12, etc. Pretty much every volume loading technique that I can think of.

After I keep increasing the volume I'll drop it back down to ~20 sets per workout. As long as I am training shy of failure I'm sure that I'll be fine in terms of overtraining. But I'll be tracking my progress here in my journal.

Rocco32 · 09-13-2006, 10:25 AM

I must say Mike, you've been awesome sticking with this

I think tweaking the program is a good idea, you know enough about training and yourself to know what works for you. And your pics are looking great!

M.J.H. · 09-13-2006, 02:32 PM

Rocco
Thanks man, appreciate it. I absolutely love Baby Got Back so its not like I'm going to stray from the program. I just need to change things up a bit to keep it interesting. And I think doing wave style volume loading should do the trick.

M.J.H. · 09-13-2006, 03:01 PM

Wednesday; 9-13-2006

Horizontal Push/Pull (45 minutes, 24 sets)

Flat DB Presses
5 sets of 5 with the 100's

Bentover Rows
5 sets of 5 with 225

Pec-Deck Flyes
4 sets of 8 with 125

CG Cable Rows
4 sets of 8 with 175

Flat DB Flyes
3 sets of 12 with the 40's

Bentover DB Lateral Raises
3 sets of 12 with the 20's

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

Actually got a nice comment from my friend today at the gym, I was stretching and she said that my back looked like I had "wings," lol. And as most of us know we are training our backs as much as we possibly can so they look like wings, hah.

Diet-

Preworkout: 1 scoop of whey protein + 1 cup of 2% milk, 1 packet of oatmeal, grits
Postworkout: 1 scoop of whey protein + 1 cup of 2% milk, 1 packet of oatmeal
Meal 1: MRP bar
Meal 2: 1% cottage cheese + non-fat yogurt
Meal 3: 6 tbsp. peanut butter
Meal 4: 2 scoops of whey protein + 1.5 cups of 2% milk + 6 tbsp. peanut butter

Total Calories: 3,236
Total (g) Protein: 255g
Total (g) Carbs: 250g
Total (g) Fat: 144g

Sleep- 7 hours.

M.J.H. · 09-15-2006, 07:40 AM

Thursday; 9-14-2006

Rest

Cardio
14 minutes of HIIT interval training on the treadmill + 6 minutes of incline walking, 3.4 MPH at an 8% incline. My intervals today looked like:

1- 3.0 MPH
2- 5.0 MPH
3- 3.0 MPH
4- 6.0 MPH
5- 3.0 MPH
6- 7.0 MPH
7- 3.0 MPH
8- 8.0 MPH
9- 3.0 MPH
10- 9.0 MPH
11- 3.0 MPH
12- 10.0 MPH
13- 3.0 MPH
14- 8.0 MPH

Diet-

Meal 1: 1 scoop of whey protein + 1 cup of skim milk
Meal 2: 2 scoops of whey protein + 1.5 cups of skim milk, 6 tbsp. peanut butter
Meal 3: garden salad + balsamic dressing
Meal 4: 2 scoops of whey protein + 1.5 cups of skim milk, 6 tbsp. peanut butter
Meal 5: 1% cottage cheese + non-fat yogurt

Total Calories: 3,580
Total (g) Protein: 303g
Total (g) Carbs: 178g
Total (g) Fat: 192g

Sleep- 7.5 hours.

09-07-2006, 04:58 PM	#31
Small Bunny MJH's Wife Join Date: Aug 2006 Location: Delaware Posts: 11	BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Yea Mike, Whats up with your lack of sleep?

09-08-2006, 07:07 AM	#32
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	BigDyl Probably because I have a stubborn girlfriend that keeps me up all night, thats probably the biggest reason, lol. But anyway I don't know just school and work and trying to deal with a demanding girlfriend. Triple Threat Hah, and I always feel like my deadlift strength is going down the tubes, too. In the past I've hit 5 sets of 5 with 455, but oh well. My strength at 206-209 lbs. is nowhere near what it was at 224-227 lbs. Small Bunny You're the reason I don't get any sleep, duh.
	Stats! 23 years old, 5'11.5", 206 lbs., ~8% bodyfat 380/455/655 bench/squat/deadlift (current) 405/495/675 bench/squat/deadlift (goals) The M.J.H. Chronicles

09-08-2006, 07:12 AM	#33
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	Thursday; 9-7-2006 Rest Cardio 14 minutes of HIIT interval training on the treadmill + 6 minutes of incline walking, 3.4 MPH at an 8% incline. My intervals today looked like this: 1- 3.0 MPH 2- 5.0 MPH 3- 3.0 MPH 4- 6.0 MPH 5- 3.0 MPH 6- 7.0 MPH 7- 3.0 MPH 8- 8.0 MPH 9- 3.0 MPH 10- 9.0 MPH 11- 3.0 MPH 12- 8.0 MPH 13- 3.0 MPH 14- 7.0 MPH Not too bad today. Diet- Preworkout: 1 scoop of whey protein + 1 cup of skim milk Postworkout: 1 scoop of whey protein + 1 cup of skim milk Meal 1: 2 scoops of whey protein + 1.5 cups of skim milk + 8 tbsp. peanut butter Meal 2: 1% cottage cheese + non-fat yogurt Meal 3: 4 tbsp. peanut butter Meal 4: low-carb choclate milk Total Calories: 2,930 Total (g) Protein: 281g Total (g) Carbs: 164g Total (g) Fat: 129g Sleep- 6.5 hours.
	Stats! 23 years old, 5'11.5", 206 lbs., ~8% bodyfat 380/455/655 bench/squat/deadlift (current) 405/495/675 bench/squat/deadlift (goals) The M.J.H. Chronicles

09-09-2006, 10:06 AM	#34
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	Friday; 9-8-2006 Horizontal Push/Pull (40 minutes, 20 sets) Incline Bench Presses 2 sets of 5 with 225 3 sets of 5 with 205 Support Rows 2 sets of 5 with 210 3 sets of 5 with 175 Flat DB Flyes 3 sets of 8 with the 50's Machine Rows 3 sets of 8 with 185 Pec-Deck Flyes 2 sets of 12 with 110 CG Cable Rows 2 sets of 12 with 145 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, 1 packet of oatmeal Postworkout: 1 scoop of whey protein + 1 cup of skim milk, 1 packet of oatmeal Meal 1: 2 grilled chicken breasts Meal 2: 2 mixed drinks + 2 beers Meal 3: 12 tbsp. peanut butter Total Calories: 2,756 Total (g) Protein: 169g Total (g) Carbs: 136g Total (g) Fat: 130g Sleep- 7 hours. Last edited by M.J.H. : 09-09-2006 at 10:35 AM.
	Stats! 23 years old, 5'11.5", 206 lbs., ~8% bodyfat 380/455/655 bench/squat/deadlift (current) 405/495/675 bench/squat/deadlift (goals) The M.J.H. Chronicles

09-10-2006, 01:47 PM	#35
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	Saturday; 9-9-2006 Rest Didn't even make it to the gym today, oh well. I spent the entire day instead talking to my girlfriend about what a moron I am. Diet- Meal 1: 1 scoop of whey protein + 1 cup of skim milk, 1 packet of oatmeal Meal 2: 1% cottage cheese + pineapple Meal 3: 2 cups of low-carb choclate mill Meal 4: 2 beers, 3 shots Meal 5: low-carb peanut butter & jelly sandwich Total Calories: 2,422 Total (g) Protein: 147g Total (g) Carbs: 154g Total (g) Fat: 78g Sleep- 5 hours.
	Stats! 23 years old, 5'11.5", 206 lbs., ~8% bodyfat 380/455/655 bench/squat/deadlift (current) 405/495/675 bench/squat/deadlift (goals) The M.J.H. Chronicles

09-10-2006, 01:50 PM	#36
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	Sunday; 9-10-2006 Quad Dominant Legs (35 minutes, 17 sets) Leg Extensions 5 sets of 6 with 210 One-Arm DB French Presses 5 sets of 5 with a 40 DB Lunges 3 sets of 8 with the 40's Cable Pressdowns 2 sets of 12 with 60 DB SLDL 2 sets of 12 with the 60's Not a bad workout today, had to workout in my basement since I woke up late. Didn't get a chance to do any cardio, maybe I'll squeeze some in tonight when I get home from work. Diet- Preworkout: 1 packet of oatmeal Postworkout: 1 scoop of whey protein + 1 cup of skim milk, 1 packet of oatmeal Meal 1: MRP bar Meal 2: 8 tbsp. peanut butter Meal 3: grilled chicken salad + balsamic dressing Total Calories: 2,658 Total (g) Protein: 181g Total (g) Carbs: 177g Total (g) Fat: 148g Sleep- 5 hours. And I woke up about 5 times all throughout the night thanks to the cat. Last edited by M.J.H. : 09-11-2006 at 07:17 AM.
	Stats! 23 years old, 5'11.5", 206 lbs., ~8% bodyfat 380/455/655 bench/squat/deadlift (current) 405/495/675 bench/squat/deadlift (goals) The M.J.H. Chronicles

09-12-2006, 04:05 PM	#37
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	Monday; 9-11-2006 Vertical Push/Pull (45 minutes, 20 sets) Seated DB Presses 5 sets of 5 with the 75's Pull-Ups 5 sets of 5 with +25 Seated DB Lateral Raises 3 sets of 8 with the 30's CG Cable Pulldowns 3 sets of 8 with 175 DB Shrugs 2 sets of 12 with the 100's Crossbench DB Pullovers 2 sets of 12 with an 80 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, banana, 1 packet of oatmeal Meal 1: 1% cottage cheese + non-fat yogurt Meal 2: 8 tbsp. peanut butter Total Calories: 1,915 Total (g) Protein: 139g Total (g) Carbs: 146g Total (g) Fat: 93g My diet lately has SUCKED. Been stressed out with a new job and school and some rough times with the girlfriend. Hopefully I'll get back to 3K calories a day in the next week or so, we'll see. My appetite has just been gone lately. Sleep- 5.5 hours.
	Stats! 23 years old, 5'11.5", 206 lbs., ~8% bodyfat 380/455/655 bench/squat/deadlift (current) 405/495/675 bench/squat/deadlift (goals) The M.J.H. Chronicles

09-12-2006, 06:13 PM	#38
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	Tuesday; 9-12-2006 Hamstring Dominant Legs (45 minutes, 23 sets) Platform Deadlifts 5 sets of 5 with 365 Standing BB Curls 5 sets of 5 with 105 Seated Leg Curls 3 sets of 8 with 140 Reverse Preacher Curls 2 sets of 8 with 85 Leg Extensions 2 sets of 12 with 250 Reverse Wrist Curls SS w/ Wrist Curls 2 sets of 20 with 45 / 2 sets of 20 with 45 Rope Cable Crunches 2 sets of 15 with 150 Cardio 10 minutes on the treadclimber, 3.0 MPH at the maximal treadler setting. Diet- Preworkout: 1 scoop of whey protein + 1 cup of skim milk, 1 packet of oatmeal, 1 banana Meal 1: garden salad + balsamic dressing + olives + olive oil, etc. Meal 2: tortilla chips + spinach dip Meal 3: turkey burger, green beans Meal 4: 3 scoops of whey protein + 2 cups of skim milk + 6 tbsp. peanut butter Total Calories: 3,188 Total (g) Protein: 209g Total (g) Carbs: 235g Total (g) Fat: 164g Sleep- 6 hours. Last edited by M.J.H. : 09-12-2006 at 08:41 PM.
	Stats! 23 years old, 5'11.5", 206 lbs., ~8% bodyfat 380/455/655 bench/squat/deadlift (current) 405/495/675 bench/squat/deadlift (goals) The M.J.H. Chronicles

09-13-2006, 09:43 AM	#39
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	Rotating Volume I've decided that I'm going to try something new with my Baby Got Back program. Its a solid program the way that it is now, but I think with a slight modification it might be a bit more effective. I'm the type of guy that responds well to volume, more so than intensity. I've done low-volume high intensity programs in the past and for whatever reason they have never done much for me. Right now I'm doing roughly ~20 sets per workout, give or take. And my workouts are taking around 30-45 minutes usually. I've decided that I'm going to start rotating my volume. This next week I'm going to bump it up to around ~25 sets per workout this next cycle, and then ~30 sets the next cycle, etc. I'm probably going to work all the way up to around ~40 sets if I can manage that under 60 minutes. I'll be doing 10x10, 8x8, 5x5, 4x6, 3x8, 3x10, 2x12, etc. Pretty much every volume loading technique that I can think of. After I keep increasing the volume I'll drop it back down to ~20 sets per workout. As long as I am training shy of failure I'm sure that I'll be fine in terms of overtraining. But I'll be tracking my progress here in my journal. Last edited by M.J.H. : 09-13-2006 at 02:25 PM.
	Stats! 23 years old, 5'11.5", 206 lbs., ~8% bodyfat 380/455/655 bench/squat/deadlift (current) 405/495/675 bench/squat/deadlift (goals) The M.J.H. Chronicles

09-13-2006, 10:25 AM	#40
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	I must say Mike, you've been awesome sticking with this I think tweaking the program is a good idea, you know enough about training and yourself to know what works for you. And your pics are looking great!
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

09-13-2006, 02:32 PM	#41
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	Rocco Thanks man, appreciate it. I absolutely love Baby Got Back so its not like I'm going to stray from the program. I just need to change things up a bit to keep it interesting. And I think doing wave style volume loading should do the trick.
	Stats! 23 years old, 5'11.5", 206 lbs., ~8% bodyfat 380/455/655 bench/squat/deadlift (current) 405/495/675 bench/squat/deadlift (goals) The M.J.H. Chronicles

09-13-2006, 03:01 PM	#42
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	Wednesday; 9-13-2006 Horizontal Push/Pull (45 minutes, 24 sets) Flat DB Presses 5 sets of 5 with the 100's Bentover Rows 5 sets of 5 with 225 Pec-Deck Flyes 4 sets of 8 with 125 CG Cable Rows 4 sets of 8 with 175 Flat DB Flyes 3 sets of 12 with the 40's Bentover DB Lateral Raises 3 sets of 12 with the 20's Cardio 10 minutes of incline walking on the treadmill, 3.4 MPH at an 8% incline. Actually got a nice comment from my friend today at the gym, I was stretching and she said that my back looked like I had "wings," lol. And as most of us know we are training our backs as much as we possibly can so they look like wings, hah. Diet- Preworkout: 1 scoop of whey protein + 1 cup of 2% milk, 1 packet of oatmeal, grits Postworkout: 1 scoop of whey protein + 1 cup of 2% milk, 1 packet of oatmeal Meal 1: MRP bar Meal 2: 1% cottage cheese + non-fat yogurt Meal 3: 6 tbsp. peanut butter Meal 4: 2 scoops of whey protein + 1.5 cups of 2% milk + 6 tbsp. peanut butter Total Calories: 3,236 Total (g) Protein: 255g Total (g) Carbs: 250g Total (g) Fat: 144g Sleep- 7 hours. Last edited by M.J.H. : 09-14-2006 at 05:57 AM.
	Stats! 23 years old, 5'11.5", 206 lbs., ~8% bodyfat 380/455/655 bench/squat/deadlift (current) 405/495/675 bench/squat/deadlift (goals) The M.J.H. Chronicles

09-15-2006, 07:40 AM	#43
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	Thursday; 9-14-2006 Rest Cardio 14 minutes of HIIT interval training on the treadmill + 6 minutes of incline walking, 3.4 MPH at an 8% incline. My intervals today looked like: 1- 3.0 MPH 2- 5.0 MPH 3- 3.0 MPH 4- 6.0 MPH 5- 3.0 MPH 6- 7.0 MPH 7- 3.0 MPH 8- 8.0 MPH 9- 3.0 MPH 10- 9.0 MPH 11- 3.0 MPH 12- 10.0 MPH 13- 3.0 MPH 14- 8.0 MPH Diet- Meal 1: 1 scoop of whey protein + 1 cup of skim milk Meal 2: 2 scoops of whey protein + 1.5 cups of skim milk, 6 tbsp. peanut butter Meal 3: garden salad + balsamic dressing Meal 4: 2 scoops of whey protein + 1.5 cups of skim milk, 6 tbsp. peanut butter Meal 5: 1% cottage cheese + non-fat yogurt Total Calories: 3,580 Total (g) Protein: 303g Total (g) Carbs: 178g Total (g) Fat: 192g Sleep- 7.5 hours.
	Stats! 23 years old, 5'11.5", 206 lbs., ~8% bodyfat 380/455/655 bench/squat/deadlift (current) 405/495/675 bench/squat/deadlift (goals) The M.J.H. Chronicles

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