Josh Niemi..."The Journey"

[The Big Sleep]

Xmas Cookies + Heavy Skwats==Yok3d legs

[triplewhammy]

Xmas Cookies + Heavy Skwats==Yok3d legs

Haha I know right?! My gut is feeling a bit yoked too though...

[The Solution]

Yoked legs? cant wait to see you add in the CP 20 and test powder!

[triplewhammy]

Yoked legs? cant wait to see you add in the CP 20 and test powder!

No doubt! Gonna start CP20 solo so I can gauge its effects then run them both.

[triplewhammy]

Up at 2:45am and in the gym by 4am for a little Back/Lats/Biceps action. Worked my way up to 6p x 15 on Corner Rows (some sloppy reps no doubt though) and Standing Barbell Curl 110 x 8. Also, for the first time ever I tried a Pullover Machine to hit my Lats...wow! LOVED IT! In 9 years of training, I have never done any kind of pull-over exercise, whether standing or seated, machine or cable. Can't believe what I've been missing! I love how at the peak of the contraction it feels just like I'm hitting a Front Relaxed pose on stage since my Lats are tight but my arms are out in front of me. This would be a great exercise to teach someone that pose since for whatever reason any Lat-involving pose seems to be difficult for new competitors.

Anyway, I woke up weighing in at 168.8 so I decided that I would finish off the session with 25 min on the Elliptical and make today a Cheat day. Tomorrow will be a full session of only cardio to clean up any mess I make...

[swimmer32]

Also, for the first time ever I tried a Pullover Machine to hit my Lats...wow! LOVED IT! In 9 years of training, I have never done any kind of pull-over exercise, whether standing or seated, machine or cable. Can't believe what I've been missing!

I did DB pullovers years ago and liked them. But I've heard nothing but good things about Pullover Machines.

[triplewhammy]

I did DB pullovers years ago and liked them. But I've heard nothing but good things about Pullover Machines.

Yeah this was a fantastic finishing movement! Definitely going to start incorporating it more...I love the chance to experiment and branch out in the offseason...

[The Big Sleep]

Never done a pullover movement until today?! Wow, thats crazy, I guess they get overlooked for hitting lats. I love doing them for warming up and finishing off lats.

[The Solution]

John Meadows did a video on these and they light up your lats.

[triplewhammy]

Good vid. I think the reason I never did them is just because they seemed..."hokey" I guess. Like in that video it barely looks like he's doing anything meaningful. But after what I experienced this morning, I know otherwise

[Frankdaddy]

Nothing like hitting an upper body session and stretching out with some awesome dumbell pullovers. The only reason I don't consistently do them is because if the awkward position laying back on a bench performing them. It is a lame excuse and have told myself to keep them in no matter what routine I do. It hits a different angle on the lats and some chest, stretches, and keeps from having to do a more sets of a strenuous row or pulldowns that can be damaging to the rotator cuff.

[triplewhammy]

Nothing like hitting an upper body session and stretching out with some awesome dumbell pullovers. The only reason I don't consistently do them is because if the awkward position laying back on a bench performing them. It is a lame excuse and have told myself to keep them in no matter what routine I do. It hits a different angle on the lats and some chest, stretches, and keeps from having to do a more sets of a strenuous row or pulldowns that can be damaging to the rotator cuff.

Very true. If you can find a Pullover Machine then that's the ticket!

[triplewhammy]

Did some cardio today. 10 min Elliptical, 5 min Bike, 10 min Treadmill (1.35 miles), 10 min Bike, 3 sets Abs. I can tell that my cardiovascular endurance has definitely dropped quickly already. 1.35 miles on the Treadmill felt pretty quick and I was sucking wind pretty bad after that. No biggie though, I am certainly not the type to perform this kind of cardio year-round in the offseason. It seems to me that it is a big hindrance if you go into contest prep already at peak cardio strength and training because you don't leave yourself much room to improve. So at some point all the cardio will slowly begin to be phased out, although that time is not here yet.

[nads786]

How about doing some HIIT? Have you seen laynes latest video on it?

[triplewhammy]

Hit up Shoulders/Biceps/Triceps this morning. Slowly starting to get into the swing of things, looking forward to a nice offseason at this point. Ended up lifting from 5:45 to 8:00 so I didn't have time for any cardio afterwards, had to get going to work. Hit 3pps x + 25 x 7 on HS Shoulder Press (slightly different machine since I was at Gold's instead of Snap) and Standing BB Curl 110 x 8 (felt great). Overall a very high volume session since I did giant sets the entire time. The epic bulk is beginning!

[triplewhammy]

How about doing some HIIT? Have you seen laynes latest video on it?

Yeah I saw that, excellent video lots of great information. I think HIIT is fantastic and overall is the best form of cardio but I usually run into some type of injury when I try it. Either it's really hard on my joints, or something dumb happens like I pull a hammie (during sprints). So I do it from time to time but it will be on a bike or elliptical. I should probably have done more of it during my last prep but for whatever reason I enjoy going for a 10-minute distance trial on the treadmill instead. I also like the *idea* of cardio the entire offseason not only for general health but to keep the gains as lean as possible. But when it comes down to it I just never end up wanting to take time away from training or recovering. Plus, then it means that by the time dieting rolls back around you end up having to do even more cardio to gain the same metabolic increase. So physically and mentally it makes it much more of a burden. I always grow impatient anyway and end up preferring more dramatic changes both in physique and performance. By the time a long offseason has ended, I usually wind up looking forward to doing cardio so it makes it kind of fun getting back into more "athletic" cardiovascular exercises.

Layne's comments on the reverse diet and restoring the metabolism were dead on and very helpful.

[The Solution]

Stand up Bike = my favorite HIIT

Walking for 20 minutes a day wont kill ya, will only help ya keep the gains at bay and help with staying lean (G-FLux by John Bernardi) doing more and burning more. Keep the kcals coming in slow and not crazy jumps, and just ride it out. You got this!

[triplewhammy]

Stand up Bike = my favorite HIIT

Walking for 20 minutes a day wont kill ya, will only help ya keep the gains at bay and help with staying lean (G-FLux by John Bernardi) doing more and burning more. Keep the kcals coming in slow and not crazy jumps, and just ride it out. You got this!

Good idea for the HIIT.

What are your thoughts from Layne's video regarding LISS? I believe he actually stated that doing LISS long-term actually LOWERED metabolic rate...? It is a good idea to keep the cardio in as long as I can and I'm going to keep up the post-lifting cardio at least for another couple weeks. Tomorrow I'm bumping to 2600 cals/day and I think that is where I want to ride for awhile...thanks for the encouragement

[The Solution]

Good idea for the HIIT.

What are your thoughts from Layne's video regarding LISS? I believe he actually stated that doing LISS long-term actually LOWERED metabolic rate...? It is a good idea to keep the cardio in as long as I can and I'm going to keep up the post-lifting cardio at least for another couple weeks. Tomorrow I'm bumping to 2600 cals/day and I think that is where I want to ride for awhile...thanks for the encouragement

Thats why i asked him a ? in his thread about LISS duh!

[triplewhammy]

Thats why i asked him a ? in his thread about LISS duh!

LOL I didn't read that. I don't stalk you that much online, Chef!

EITHER WAY, NOW LOOKY HERE YA DUN TURNED HIS LOG INTO A Q AND A!!! NEG TIME!!!

[The Solution]

Says the guy who texted me after i put up a video review and said "nice review like the t-shirt"

Wut?

[triplewhammy]

Says the guy who texted me after i put up a video review and said "nice review like the t-shirt"

Wut?

...says the guy who texts me and says "getting ready for a video recipe review"... LOL you goon!

[The Solution]

...says the guy who texts me and says "getting ready for a video recipe review"... LOL you goon!

That has nothing to do with stalking.... I am clearly not going to stalk myself.

[triplewhammy]

That has nothing to do with stalking.... I am clearly not going to stalk myself.

LOL you missed the point brah. You TOLD me you were doing a review, I didn't "stalk" you to find out! Hahahaha oh Chef what are we going to do with you...

[Frankdaddy]

I wouldnt imagine LISS being able to destroy the metabolism in a calorie surplus. The reason I do cardio is because I am very sedentary besides lifting or walking around grocery shopping. I just replace the elliptical, treadmil, and or bike in place of what normal people walk around at a job site or more active lifestyle. I love HIIT and will prob use this during my offseason atleast 1x per week. Strongest I ever am at squatting is mid prep doing HIIT 1-2x per week at minimal amount, and maybe this is the benefit as I changed nothing else besides losing 35lbs lol.

AS a bodybuilder I would recommend intervals on a hardened surface rarely. I just could not imagine the pounding on the knees consistently Plus legs 1 or 2x per week.

[swimmer32]

Yeah I saw that, excellent video lots of great information. I think HIIT is fantastic

Prowler pushes and sled pulls at my place this summer.

(that sounded strange, better add a "no homo")

[NaturalPursuit]

Prowler pushes and sled pulls at my place this summer.

(that sounded strange, better add a "no homo")

Lmao!

Only tried prowlers once but loved em

[triplewhammy]

Prowler pushes and sled pulls at my place this summer.

(that sounded strange, better add a "no homo")

Nice! I bet Sam would be down for that too...that would probably be about the time I need to pick my cardio back up too! LOL!

Lmao!

Only tried prowlers once but loved em

I've never done 'em!

[swimmer32]

Nice! I bet Sam would be down for that too...that would probably be about the time I need to pick my cardio back up too! LOL!


I've never done 'em!

I just got a prowler in fall this past year. They suck (but in a good way)!

[triplewhammy]

UPDATE 12/16/2012





STATS
Weight: 173.6 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 is following this plan (I am beginning Post-Contest Week 5 now):
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 now stay at 2600 for as long as possible.

SUPPLEMENTATION
Performance:
USPlabs Test Powder
USPlabs Compound 20
BSN Aromavex
Dymatize Elite Recoup (intraworkout)
Ultimate Nutrition BCAA 12000 (between meals)
Nutrex Hemo-Rage UC (or similar preworkout)

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
So I treat my body to a few cheat meals and this is how it thanks me?! How ungrateful LOL! Well not really much to say about this week's weight gain other than I guess the Holiday treats are catching up to me. Doubtful that I gained 5 pounds of fat this week but it is what it is at this point. I am still planning on increasing my calories to 2600 this week anyway. 2400 wasn't terrible but 2600 will be give me the flexibility and sanity of mind to make it work more long-term. So I plan to continue going with this caloric intake as long as possible. Now that I'm in the 170s I need to make the most of this as I work up to 180 to do everything I can to get to peak offseason strength. I really want to be at or very close to my last offseason's strength by the time I hit 180 and I think it's definitely possible. Thus far this has still been the best reverse diet ever and I still feel like I'm set up for a great offseason so I'm not too worried. Would I have liked a slower weight gain? Sure. But on the other hand I don't want months and months to go by with minimal gain or changes to my physique. I can safely say that I work better/harder and stay more motivated when I see quicker changes. So, I've put on a bit of extra fat but I'm just going to make the best of it at this point. I am starting to get in the groove with the post-lifting cardio and I definitely will be keeping it around for awhile, as well as 1 day per week of just cardio. These two things should help keep my gains much leaner than in past years. The one thing I remind myself is that after my 2010 competition, I didn't reverse diet at ALL and put on a ton of fat very quickly. I think I gained in 1 week what I've put on in 4 weeks this time around. So in light of the fact that I was still able to overcome it and come in with my best physique this time around, I know that I'll be ok. More than anything, I just love the fact that I have energy to spend time with my wife, wrestle with my son, and help take care of my daughter in the evenings.

I was planning on sticking with a minimal supplement stack but in light of the weight gain and the fact that I need to start pushing some serious weight, I am now running a pretty solid stack to keep the gains as lean as possible and to get my strength up to par as quickly as possible. So, I'm running a test-boosting stack (Test Powder + Aromavex) as well as Compound 20 (leaning"/"hardening supplement). Shout-out to The Solution aka Chef Bob for helping me put this stack together! I figure my hormone levels are still not at optimal levels since my diet so it's probably even better to run this stack sooner rather than later.

Other than that, left elbow and shoulders are just a bit achey lately so I'm running Glucosamine HCL at 4.5g per day and Super Cissus at 5 caps/day to help keep my body in shape. I really need to get my sleep in better shape so that my body has better time to recover. Some night's I'm only getting around 6-7 hours which isn't enough after grinding my body to a pulp for so long during contest prep in addition to the fact that my workouts are now typically 2.5 hrs and 6 days/week. So I'm also working to improve that which means I need to try again sometime this week to start transitioning to PM workouts. This will give me more time to sleep in before work, as opposed to getting up at 2:30am to lift LOL!

Well, the scale is saying that the offseason is officially in session so it's GROW TIME! LET'S GO!


Josh