Yea Mike, Whats up with your lack of sleep? 
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Baby Got Back!
- Thread starter M.J.H.
- Start date
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.
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.
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.
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:
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.
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.
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:
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.
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.
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:
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'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:
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 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.
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.
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:
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.
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.
