GOod job on the reverse so far. I think you are good to go to bump macros, still looking tight. No reason to not raise macros and enjoy the holidays Especially if you actually gained 5lbs of fat then I would have to say you were too lean 5lbs ago lol.
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Thread: Josh Niemi..."The Journey"
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12-16-2012, 12:42 PM #2041
- Join Date: Oct 2006
- Location: Man, West Virginia, United States
- Age: 36
- Posts: 8,329
- Rep Power: 8477
Team Norton
The Strength Guys
It's time to bring V2.0
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12-16-2012, 01:45 PM #2042
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12-16-2012, 01:52 PM #2043
Woke up this morning determined to thrash the Legs. I figured if I'm going to be gaining weight then I better be doing something with it!
Just to give you an idea of how my mornings typically roll in case you find it helpful...
5:30am -- Wake up, take 1 cap ProSupps I-Load, 1 HydroxyStim
5:45am -- 1 packet oatmeal, 1 scoop whey, 1 scoop egg, 2 pieces of toast with jelly, 2 digestive enzymes, 2 Super Cissus, 1 glucosamine
6:30am -- 1 scoop Muscle Marinade, 2 scoops Test Powder, 1 cap Aromavex
6:45-9:00am -- 2 scoops Dymatize Elite Recoupe (BCAAs) intraworkout
9:15am -- Post-workout shake
Squats:
135 x 8
185 x 8
225 x 8
275 x 8
315 x 7
315 x 6
275 x 8
225 x 10
3 sets Machine Leg Press
6 sets Seated Leg Curl
15 min Elliptical
GROW TIME!
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12-16-2012, 03:48 PM #2044
- Join Date: Aug 2005
- Location: Eden Prairie, Minnesota, United States
- Posts: 4,678
- Rep Power: 9939
Liking the no frills leg thrashing Josh...heavy squats, heavy squats, and more heavy squats; thats how legs grow!
Team HALEO™ Rep
∞[Echo in Eternity]∞
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http://www.bodybuilding.com/store/haleo.html
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http://muscle-primer.com
•A mind too active is no mind at all•
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12-16-2012, 03:51 PM #2045
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12-18-2012, 06:02 AM #2046
Smashed Chest/Triceps/Calves yesterday. Fantastic workout, hit my Flat DB Press goal for this session. Strength is returning slowly. This was actually an afternoon workout as I'm slowly working to get my sleep schedule back in order. The increased calories is making all the difference in keeping my energy levels stable throughout the day up until the workout. The nice thing is that at 2600 calories I not only can eat pretty normal for my regular meals, but it still leaves me room to get adequate pre/post workout nutrition as well. Today for example, my preworkout meal was 2 packets of oatmeal, an apple, and 2 scoops Egg protein. Highly legit.
2 sets Machine Chest Press (warmup)
Flat DB Press:
70s x 8
90s x 8
110s x 8 (yes!)
120s x 4 (couldn't help myself...had to try LOL!)
Incline DB Press:
70s x 8
85s x 8
100s x 5
HS Incline Press:
1pps x 8
2pps x 8
12+ sets various Tricep exercises
12+ sets various Calf exercises
15 min Elliptical
DON'T CALL IT A COMEBACK!
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12-18-2012, 10:25 AM #2047
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12-18-2012, 10:35 AM #2048
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12-18-2012, 09:48 PM #2049
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12-19-2012, 04:52 AM #2050
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12-19-2012, 05:02 AM #2051
Great Back/Lats/Biceps session yesterday. As I've said before, definitely digging the 2600-calorie mark. It is really allowing me to nail my nutrition the way I like to and affording me enough energy to shift my schedule back around to PM workouts. What's funny is that the PM crew at the gym thought I had been slacking for the past month or two and soon the AM crew will think that...HA...joke's on them, this train ain't slowin down!
1:45pm -- GDA
2:00pm -- 2 packets oatmeal, 1 apple, 1 scoop whey, 1 tortilla with honey
3:00pm -- 2 scoops Jack3d, 1 serving Finaflex Ignite 2
3:30pm-5:30pm (intraworkout) -- 1 scoop Test Powder & 1 scoop BCAAs
5:30pm (postworkout) -- 1 scoop whey, 1 serving EAS Muscle Armor
5:30pm-5:45pm -- Cardio
Worked up on Corner Rows to 6p x 16 with much better form than last week, maybe just a couple reps had more swing in them than I'd prefer. Unfortunately I ran out of time to throw in some sets of Pullovers, that is the one problem with a PM workout. In order to get in all my lifting PLUS cardio it takes so long that I have to pick up the pace quite a bit and sometimes cut my lifting shorter than I'd like, otherwise I wouldn't get home until probably 6:30....
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12-19-2012, 05:08 AM #2052
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12-20-2012, 04:50 PM #2053
Well yesterday I did just cardio..10 min Elliptical, 10 min Treadmill, 20 min Stepmill. Good thing too, because we threw a Christmas party for our church youth group and let's just say it turned into a nice cheat day
Put the Christmas goodies to good use today though. Smashed Legs. The offseason momentum is building...
Squats:
135 x 8
185 x 8
225 x 8
275 x 8
315 x 8 (aww jeah!)
225 x 12
225 x 10
225 x 8
3 sets Seated Leg Extension
6 sets Seated Leg Curl
15 min Elliptical
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12-20-2012, 05:56 PM #2054
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12-20-2012, 06:47 PM #2055
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12-23-2012, 08:51 PM #2056
WOWZA...having a lot of cheats the past couple of days, with more Christmas cheats on the way LOL! Friday I had my work Christmas party and unfortunately did not have time to work out. Yesterday I hit up Shoulders/Biceps/Triceps and got HS Shoulder Press 3pps x 25 x 8 as well as Standing DB Curl 50s x 8. Today I hit up a Leg Day and really thrashed it... 380 reps. 10 sets Leg Press @ 15 reps each, 10 sets Seated Leg Curl @ 15 reps each, 4 sets 50-lb DB Lunges @ 20 steps each. Followed it with 20 min cardio. Afterwards we had a family get-together and threw down...things are gettin ugly! HAHAHA!
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12-24-2012, 10:05 AM #2057
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12-26-2012, 05:03 PM #2058
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12-26-2012, 05:07 PM #2059
Well had a great Christmas, giving gifts and celebrating the birth of the best gift: my Lord and Savior Jesus Christ. Had some fantastic family time and still managed to get in some good workouts the past few days to offset the epic eating. Today I am back on my 2600 cal/day grind and hit Chest/Triceps/Calves/Lateral Delts. Threw in the delts just to help bring them up a touch (and I had extra time). Worked my way up to Bench 225x9 (+1 spot) and Incline DB Press 100s x 5. Lots of volume on the Triceps as always. Feeling good!
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12-26-2012, 09:10 PM #2060
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12-27-2012, 05:56 AM #2061
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12-27-2012, 07:08 PM #2062
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12-27-2012, 07:09 PM #2063
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12-28-2012, 08:51 AM #2064
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12-31-2012, 08:28 AM #2065
Hit up a great Back/Lats/Biceps session this morning in anticipation of another day of feasting Weight is creeping up but oh well, once I get back on the daily grind it will probably drop back down. I am cranking out cardio after each lifting session plus a day of just cardio so if I gain weight while killing myself in the gym, so be it! Mixed up my workout today...did Hex Deads for the first time in many many months and it looks like my strength held solid. This is a great exercise for me to work my entire body and especially my grip strength which will translate well into virtually every other lift. Also tried Standing Barbell Rows. I've never really done this motion but it does interest me as a nice compound movement so I'm going to see if I can start mixing it in. Kept it light today just getting the form down and seeing how it feels.
Hex Deads:
135 x 10
185 x 10
225 x 10
315 x 6
405 x 8
315 x 12
Standing DB Curls:
15s x 10
20s x 10
25s x 8
30s x 8
40s x 8
50s x 8
Standing Barbell Row:
135 x 10
135 x 10
135 x 10
135 x 10
135 x 12
135 x 12
10 sets Lat Pulldown
8+ sets various Bicep exercises
15 min Elliptical
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01-01-2013, 01:24 PM #2066
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01-01-2013, 01:34 PM #2067
- Join Date: Oct 2006
- Location: Man, West Virginia, United States
- Age: 36
- Posts: 8,329
- Rep Power: 8477
I like barbell rows, but they are tricky. Progress is hard to judge as some people start inching up more and more and closer to a shrug each time than a row. I like pendlay rows to really get rid of that ego after a while, no cheating with that stuff. I love the hex bar deadlifts but mine has handles that roll and are not stable when gripping them, sucks!!!
Way to kill cardio, I am sure it was bitter sweet. I really enjoy a good session when the mood strikes, but it's rough when you are having to make yourself 110% of the time.
BTW Happy New Year bro. I have been a little busy so I hope you had a MErry Christmas with the family. God Bless.Team Norton
The Strength Guys
It's time to bring V2.0
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01-01-2013, 04:24 PM #2068
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01-01-2013, 07:41 PM #2069
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01-01-2013, 07:55 PM #2070
UPDATE 1/1/2013
STATS
Weight: 178.6 lbs
TRAINING
CHEST DAY: Chest/Triceps/Calves (Primary Exercise: Flat DB Press or Flat Bench)
BACK DAY: Back/Lats/Biceps (Primary Exercise: Corner Row)
LEG DAY 1: Heavy-Weight Legs (Primary Exercise: Squats)
SHOULDER DAY: Shoulders/Arms (Primary Exercise: HS Shoulder Press)
CARDIO: Treadmill/Stepmill/Elliptical
LEG DAY 2: High-Volume Legs (Primary Exercise: Leg Press)
All lifting followed by 15-30min cardio. Legs will be hit as often as possible.
DIET
Reverse-dieting has been following this plan:
Post-Contest Week 1: 1800 cals/day
Post-Contest Week 2: 2000 cals/day
Post-Contest Week 3: 2200 cals/day
Post-Contest Week 4: 2400 cals/day
Post-Contest Week 5+: 2600 cals/day
Protein target is 180-200g per day. Calories will stay at 2600 for as long as possible.
SUPPLEMENTATION
Performance:
Omega Sports Ultima
Omega Sports Trinitine
USPlabs Test Powder
USPlabs Compound 20
BSN Aromavex
Dymatize Elite Recoup (intraworkout)
Ultimate Nutrition BCAA 12000 (between meals)
Support:
Optimum Nutrition egg protein
Universal Nutrition casein
Vitacost whey isolate
Swole whey concentrate
USPlabs Super Cissus
Multivitamin
Fish oil
Glucosamine HCL
Melatonin (only as needed from time to time)
THOUGHTS
HAPPY NEW YEAR!
Well the scale this morning after all the Christmas and New Years shenanigans is up about 5 pounds in two weeks. Not great but definitely not as bad as I thought. I've had a cold the past few days as well so between that and my recent cheat days, I'm not too concerned. This week I will tighten back down to 2600 per day and see what the scale says come this weekend when everything gets back to normal. I've enjoyed the holiday treats quite a bit and really have no regrets. I had some great times with the family and was able to stick to my grueling 2+ hour long workouts including cardio so I put the extra calories to good use.
Biggest change for this month is NO STIMS! I started my annual stim-free month today so all coffee, Coke Zero, preworkouts, and fatburners are sidelined for the next 4 weeks. Definitely going to be hurtin for a few days but I'm just gonna have to grind through it. I feel like my strength has come back pretty well so far so at least I have a decent strength foundation going into this, since I imagine my lifts may suffer temporarily. Preworkout I will be using Ultima (v3) which I'm looking forward to. I used the original version a couple years ago and definitely consider it one of the best stim-free preworkouts out there. On rest days and off days I will be using Trinitine for my creatine levels.
Continuing the offseason grind. Lifts are coming up and I'm feeling pretty solid as a 178 lb'er. I imagine I'm going to get back to my last offseason peak strength at a much lighter weight and from there we will be working towards the primary goals of a 405 bench and 495 squat.
Metabolism is definitely stoked from all this eatin so hopefully I don't gnaw my arm off back at 2600 cals/day... my left is measuring 16.5'' and my right is measuring 16.4 so if I have to pick, I'm going with the right arm!!
Josh
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