M.J.H.'s No Bullshit Journal

M.J.H. · 09-16-2006, 03:52 PM

I've decided to change things up a bit, as of late. I was going to slightly modify my Baby Got Back routine, but instead I'm going to go with a new approach. Baby Got Back is great for maintaining lean muscle while try to cut down a little, but I need to get my strength back up. So I'm going to go out on a limb and do a little strength/hypertrophy cocktail.

My split is going to look like this:

1- Upper Body (strength)
2- Lower Body (strength)
3- Rest
4- Chest/Shoulders (hypertrophy)
5- Back/Traps (hypertrophy)
6- Arms (hypertrophy)
7- Rest

And then repeat, obviously. My strength days are only going to be about 15 working sets, and they're all going to be using the 5x5 technique and focusing on basic movements. My hypertrophy days are going to be much higher volume, shy of failure, and in the 8-15 rep range.

Any questions/comments please feel free to post.

M.J.H. · 09-16-2006, 05:39 PM

Saturday; 9-16-2006

Upper Body (35 minutes, 15 sets)

Flat DB Presses
5 sets of 5 with the 105's

Push Presses
4 sets of 5 with 175
1 set of 4 with 175

Eh, slipped on the last set. My strength here was down because I did the flat DB presses first. I'm going to shoot for the 110's next week on the flat DB presses and probably +80 on the dips, see how that goes.

Dips
5 sets of 5 with +75

Cardio
10 minutes of walking on the treadclimber, 3.0 MPH at the maximum treadler setting.

Diet-

Meal 1: garden salad + grilled chicken breast + balsamic dressing
Preworkout: 1 scoop of whey protein + 1 cup of skim milk, banana, 1 packet of oatmeal
Postworkout: 1 scoop of whey protein + 1 cup of skim milk, 1 packet of oatmeal
Meal 2:
Meal 3:
Meal 4:

Total Calories:
Total (g) Protein:
Total (g) Carbs:
Total (g) Fat:

Sleep- 6 hours.

Weight- 213 lbs. Up a little because I literally pigged out last night on alcohol and food, big mistake, lol.

kenwood · 09-16-2006, 08:50 PM

goodshit bro. nice lifts ha.

Small Bunny · 09-17-2006, 08:11 AM

So, are you still on Baby Got Back? You just changed it around a little?

09-16-2006, 03:52 PM	#1
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	M.J.H.'s No Bullshit Journal BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com I've decided to change things up a bit, as of late. I was going to slightly modify my Baby Got Back routine, but instead I'm going to go with a new approach. Baby Got Back is great for maintaining lean muscle while try to cut down a little, but I need to get my strength back up. So I'm going to go out on a limb and do a little strength/hypertrophy cocktail. My split is going to look like this: 1- Upper Body (strength) 2- Lower Body (strength) 3- Rest 4- Chest/Shoulders (hypertrophy) 5- Back/Traps (hypertrophy) 6- Arms (hypertrophy) 7- Rest And then repeat, obviously. My strength days are only going to be about 15 working sets, and they're all going to be using the 5x5 technique and focusing on basic movements. My hypertrophy days are going to be much higher volume, shy of failure, and in the 8-15 rep range. Any questions/comments please feel free to post.
	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

09-16-2006, 05:39 PM	#2
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	Saturday; 9-16-2006 Upper Body (35 minutes, 15 sets) Flat DB Presses 5 sets of 5 with the 105's Push Presses 4 sets of 5 with 175 1 set of 4 with 175 Eh, slipped on the last set. My strength here was down because I did the flat DB presses first. I'm going to shoot for the 110's next week on the flat DB presses and probably +80 on the dips, see how that goes. Dips 5 sets of 5 with +75 Cardio 10 minutes of walking on the treadclimber, 3.0 MPH at the maximum treadler setting. Diet- Meal 1: garden salad + grilled chicken breast + balsamic dressing Preworkout: 1 scoop of whey protein + 1 cup of skim milk, banana, 1 packet of oatmeal Postworkout: 1 scoop of whey protein + 1 cup of skim milk, 1 packet of oatmeal Meal 2: Meal 3: Meal 4: Total Calories: Total (g) Protein: Total (g) Carbs: Total (g) Fat: Sleep- 6 hours. Weight- 213 lbs. Up a little because I literally pigged out last night on alcohol and food, big mistake, lol.
	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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09-16-2006, 08:50 PM	#3
kenwood Member Join Date: Apr 2005 Posts: 4,878 Photos: 1	goodshit bro. nice lifts ha.

09-17-2006, 08:11 AM	#4
Small Bunny MJH's Wife Join Date: Aug 2006 Location: Delaware Posts: 11	So, are you still on Baby Got Back? You just changed it around a little?