Thread: Baby Got Back!

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.

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.

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.

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.

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.

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.

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.

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.

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!

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.

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.