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Baby Got Back!
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09-07-2006, 04:58 PM
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#31 |
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MJH's Wife
Join Date: Aug 2006
Location: Delaware
Posts: 11
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BODYBUILDING SUPPLEMENTS
High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Yea Mike, Whats up with your lack of sleep?
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09-08-2006, 07:07 AM
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#32 |
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Obsessed
Elite Member
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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.  |
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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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09-08-2006, 07:12 AM
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#33 |
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Obsessed
Elite Member
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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. |
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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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09-09-2006, 10:06 AM
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#34 |
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Obsessed
Elite Member
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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. |
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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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09-10-2006, 01:47 PM
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#35 |
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Obsessed
Elite Member
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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. |
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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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09-10-2006, 01:50 PM
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#36 |
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Obsessed
Elite Member
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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. |
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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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09-12-2006, 04:05 PM
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#37 |
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Obsessed
Elite Member
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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. |
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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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09-12-2006, 06:13 PM
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#38 |
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Obsessed
Elite Member
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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. |
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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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09-13-2006, 09:43 AM
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#39 |
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Obsessed
Elite Member
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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. |
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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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09-13-2006, 10:25 AM
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#40 |
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UNLEASH THE BEAST
Elite Member
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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! |
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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...
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09-13-2006, 02:32 PM
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#41 |
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Obsessed
Elite Member
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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. |
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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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09-13-2006, 03:01 PM
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#42 |
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Obsessed
Elite Member
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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. |
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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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09-15-2006, 07:40 AM
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#43 |
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Obsessed
Elite Member
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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. |
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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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Linear Mode
