Josh Niemi..."The Journey"

[triplewhammy]

STATS
Age: 25
Height: 5'9
Weight: 185
Bodyfat: ~11%

TRAINING
1: Legs (Light)
2: Chest/Triceps
3: Back/Biceps
4: Off
5: Legs (Heavy)
6: Shoulders/Arms
7:Cardio

DIET
~3000 calories per day, 5-6 meals, 200g protein
Diet will be MUCH improved from previous offseasons.

SUPPLEMENTS
Performance:
ThermoLife Pump-BOL

Support:
Multivitamin
Fish Oil
Protein Powder
AN Osteobolin-C

Keeping the supplements pretty basic for right now and NO STIMULANTS for this first month!



I just finished competing in the 2010 OCB Midwest States but there is a lot of work left to do. Join me on this journey and let's achieve our goals together! If I can help you in some way, let me know. NOW IS THE TIME, LET THE JOURNEY BEGIN!


Josh

[tagun]

Wow so in for this. I always look forward to seeing bodybuilding vids, especially from naturals who know what they're talking about.

[triplewhammy]

Wow so in for this. I always look forward to seeing bodybuilding vids, especially from naturals who know what they're talking about.

Glad you are here! This is all about natural bodybuilding! It is all about the journey together, so if you have any questions or whatnot, chime in and let's achieve our goals!


Josh

[triplewhammy]

Just finished up a solid Chest/Triceps workout. Glad the holidays are over now though since it is tough to really have scheduled meals and workouts. I make do, but I definitely prefer structure. Today I hit Flat DB Press 100s x8 and Incline DB Press 100s x6. Strength still isn't quite where it was at the peak of my previous offseason but it's definitely climbing QUICKLY. I'd like to get back up to 100s on Incline DB Press for 8 and ultimately 10 or more.

[patricksushi]

That is a sick video bro, very inspirational

[tagun]

Glad you are here! This is all about natural bodybuilding! It is all about the journey together, so if you have any questions or whatnot, chime in and let's achieve our goals!


Josh

Sure man, thanks!

[_jim_]

Nice vid man! Good to see you have a log here in the prep section.

[triplewhammy]

That is a sick video bro, very inspirational

Nice vid man! Good to see you have a log here in the prep section.

Just getting started fellas! Join me on this journey and let's ALL achieve our goals! Looking forward to some good insight from many of you as well.



Josh

[KimJong-il]

In for the ride!

[UHCougar05]

In for the ride!

x2 Definitely can't wait to see where Josh takes us.

[triplewhammy]

Today was a rest day since I worked out the past 4 days in a row so I had some time to think about what some goals are that I want to achieve. For those that haven't heard of the "SMART" goal system I encourage you to do some searching and check it out. SMART stands for Specific, Measurable, Attainable, Realistic, and Timely.

Too many people set vague goals like "get in better shape" or "be healthier" but in order to gauge your progress and get a relevant plan in order you need to know precisely what you are trying to achieve. So, my goals right now are:

1. Squat 315x15
2. T-Bar Row 6 plates x15
3. Bench 225x15
4. Arms up to 18''
5. Stay under 15% bodyfat

Keep in mind that these goals can be flexible and SHOULD change or update as you achieve them and/or your priorities change, it's just mainly to get something down as a starting point. As far as my goals specifically, I want to hit 15 reps for the major compound lifts I'm doing. The reason is that I prefer to "master" the weight before going heavier. I think this assures that my form is good, I have control of the weight, and my joints and tendons can adapt and strengthen along with my muscles.

So there you have it. Now what are YOUR goals?



Josh

[triplewhammy]

So not only have I been off stimulants for about 5 days, but I picked up a cold, got no sleep last night, and today was my first day back at work after the holiday break. Needless to say I was tired. But I forced myself into the gym for back and biceps. I have to say, it definitely "feels" different lifting without being stimmed-out. To my surprise, I had EXCELLENT strength (especially all things considered) hitting T-Bar Rows 5 plates for 15 reps and 6 plates for 10 reps (last 2 had a hint of momentum). Wanted to see where I stood in relation to my goal and I was very pleased with where things are at the moment. Worked up to 95lbs x10 for straight bar curls as well, and the pumps were outrageous. It was kind of nice to feel completely normal in the gym yet retain my strength. Definitely getting some help from Pump-BOL as the anti-fatigue effects are probably the most noticeable.

This workout was definitely by sheer willpower. Gotta find a way to make it happen.

[triplewhammy]

The cold is still hitting me pretty hard today. I really wanted to skip the gym but I know my competition is not sick, and they are working out. And so I trained.

Thankfully it was a lower weight, high-rep leg day. Not sure I could muster the willpower if it was a heavy leg day. So I hit 8 sets of leg press, 8 sets of seated leg curl, and 5 sets of standing calf raises. Every set was 15 reps. Legs were pumped beyond belief. Really had a great workout and was glad I made it into the gym afterwards.

I had some extra amino acids so I dosed 6 scoops throughout the day to hopefully help with recovery since I'm sure my body's taking a big hit. One interesting thing the past few days is that I have had a terrible time sleeping as well. I think I've come to the conclusion that my body is still getting used to a steady energy level throughout the day. Looking back, I actually think that my body adapted and "expected" the crash each night that I would experience after taking stims and relied on that to help fall asleep. May sound crazy, who knows. I figure in a week or so I'll be sorted out, but it was just strange since that is the last problem I'd imagine having. I don't remember this really from the last time I took a month off of stims (probably around 8-9 months ago).


Josh

[triplewhammy]

[CalebR]

sweet dude, im in!

[AustrianOakJr]

Nice vids man. Is the video making a hobby of yours?.....they are really professional looking. Keep up the good work and I hope your off season is strong.

[Peter LeDrew]

Today was a rest day since I worked out the past 4 days in a row so I had some time to think about what some goals are that I want to achieve. For those that haven't heard of the "SMART" goal system I encourage you to do some searching and check it out. SMART stands for Specific, Measurable, Attainable, Realistic, and Timely.

Too many people set vague goals like "get in better shape" or "be healthier" but in order to gauge your progress and get a relevant plan in order you need to know precisely what you are trying to achieve. So, my goals right now are:

1. Squat 315x15
2. T-Bar Row 6 plates x15
3. Bench 225x15
4. Arms up to 18''
5. Stay under 15% bodyfat

Keep in mind that these goals can be flexible and SHOULD change or update as you achieve them and/or your priorities change, it's just mainly to get something down as a starting point. As far as my goals specifically, I want to hit 15 reps for the major compound lifts I'm doing. The reason is that I prefer to "master" the weight before going heavier. I think this assures that my form is good, I have control of the weight, and my joints and tendons can adapt and strengthen along with my muscles.

So there you have it. Now what are YOUR goals?



Josh

Subbed as much as I can follow. Sounds like you got a good plan here. btw, what was the blue tub powder in your first vid?

Good luck.

[athiktos]

Superb job of making me look like a tool in the vid...hahaha. Nice job, though. What better place to start posting on the boards than right here? I'm in.

[triplewhammy]

sweet dude, im in!

Yes! Glad you are here!

Nice vids man. Is the video making a hobby of yours?.....they are really professional looking. Keep up the good work and I hope your off season is strong.

I've been doing videos for years now. At this point, I am more limited by equipment than experience or vision. With another camera (and cameraman), lapelle and boom mics, and a better computer (faster processor, more RAM, etc) I would be cranking out some really high-quality videos.

Glad you are here and look forward to your insight and experience along the way as well!

Subbed as much as I can follow. Sounds like you got a good plan here. btw, what was the blue tub powder in your first vid?

Good luck.

DY Tempro protein, got it on sale when it was B2G1 here on bb.com

Superb job of making me look like a tool in the vid...hahaha. Nice job, though. What better place to start posting on the boards than right here? I'm in.

Brad you are a tool though! J/K ...bout time you show up! Member since 2008? Psshhh...

Stick around and chip in!



Josh

[athiktos]

Brad you are a tool though! J/K ...bout time you show up! Member since 2008? Psshhh...

Stick around and chip in!


Josh

Great, throw a friend under the bus. But I'll stick around...I'm popping the popcorn right now.

[triplewhammy]

Great, throw a friend under the bus. But I'll stick around...I'm popping the popcorn right now.

Save some for me and it better be low-fat.

[triplewhammy]

Well instead of lifting or doing cardio I decided to take a rest day. The past two days were great but I was feeling a bit overtired and burned out today. The cold was hitting me pretty hard today with a throbbing head and burning eyes. Feeling a bit better now and hopefully after a good night's rest I'll be back on track.

So here is a better breakdown of my split...

Legs (Heavy): Squats, Lying Leg Curls, Leg Press or Lunges
Chest/Triceps/Calves: Bench or Flat DB Press, Incline DB Press, Straight Bar Pressdowns, Machine Skull Crushers, 1 Arm Pressdowns, Seated Calf Press
Back/Lats/Biceps: T-Bar Rows, Lat Pulldowns, Straight Bar Curls, DB Rows, Hammer Strength Rows, Machine 1-Arm Curls
Shoulders/Calves/Biceps (or Triceps): Hammer Strength Shoulder Press, Lateral Cable Raises, Front Delt Cable Raises, Standing Calf Raises, Seated Calf Raises, DB Curls (Cambered Pressdowns), Preacher Curls (1-Arm Pressdowns), Rear Delt Fly
Legs(Light): Leg Press, Seated Leg Curls, Lunges

Rep ranges vary but typically are 8-10 with the exception of Light Leg day which is all 15 reps. All bodyparts are supersetted which is the only way I can get in the type of volume that I like to do. Typically, for a given exercise I will do anywhere from 3-6 sets.



Josh

[triplewhammy]

Well what a way to begin this journey...still tired from the lack of stimulants and the cold just adds a lovely final touch! Definitely makes it hard to be motivated to hit the gym but I got in again today for chest/triceps. Woke up this morning at 184.4 which is very crazy for me since I never lose weight or have a hard time eating but this cold has really killed my appetite. A single packet of oatmeal and a protein shake has me feeling stuffed...ridiculous!

Anyway, I managed to get 225x10 for bench and after several other sets for chest and triceps I went to incline DB bench and got the 70sx8, 85sx8, and 100s for 5. Wasn't a great run but in light of the fact that it was towards the end of my workout it was ok. Really looking forward to feeling 100% though. Pump-BOL has been filling the void at least and giving me fantastic pumps and stamina. At this point I'll take anything I can get!

[Peter LeDrew]

Well what a way to begin this journey...still tired from the lack of stimulants and the cold just adds a lovely final touch! Definitely makes it hard to be motivated to hit the gym but I got in again today for chest/triceps. Woke up this morning at 184.4 which is very crazy for me since I never lose weight or have a hard time eating but this cold has really killed my appetite. A single packet of oatmeal and a protein shake has me feeling stuffed...ridiculous!

Anyway, I managed to get 225x10 for bench and after several other sets for chest and triceps I went to incline DB bench and got the 70sx8, 85sx8, and 100s for 5. Wasn't a great run but in light of the fact that it was towards the end of my workout it was ok. Really looking forward to feeling 100% though. Pump-BOL has been filling the void at least and giving me fantastic pumps and stamina. At this point I'll take anything I can get!

Get better man. Get lots of good food rich in phytochemicals... I drink liters upon liters of tea... esp. green and white organic varieties... Vit.D3 4-6000iu at this time... immune boosting mushrooms, elderberry, astragulus, echinachea purp. standardized are some things that come to mind.

[triplewhammy]

Get better man. Get lots of good food rich in phytochemicals... I drink liters upon liters of tea... esp. green and white organic varieties... Vit.D3 4-6000iu at this time... immune boosting mushrooms, elderberry, astragulus, echinachea purp. standardized are some things that come to mind.

That's good advice. How much caffeine is in the tea?

I've never taken a separate Vit D supplement but I hear a lot of people do. I probably should as well, especially since of course it's winter but also I'm not tanning right now...

[Joe D]

In Got a few of questions, when you say stim free, does this include coffee? And how is p-bol on the stomache? And how do the pumps compare to c-bol? Good luck!

[triplewhammy]

In Got a few of questions, when you say stim free, does this include coffee? And how is p-bol on the stomache? And how do the pumps compare to c-bol? Good luck!

Glad you're here! When I say stim-free I mean STIM-FREE, I don't kid around! Not even a can of Coke Zero for me Technically, there could be some caffeine in the chocolate protein powder I use, but other than that, nothing. I'm usually an all-or-nothing type of person so when I know I need a break, I give my body a true break. It certainly is a strange feeling to go to bed with as much (or as little depending on how you view it) energy as when you wake up, lift, go to work, etc. If you have used stimulants for quite a while though, I sincerely encourage you to give it a try. You will re-learn how to generate your own intensity for working out, refresh your adrenal glands, and then if/when you begin stimulants again you will feel unstoppable. I personally take a break for 1 month/yr.

Pump-BOL is just fine on my stomach. I will note that I tackle pretty much any supplement pretty well. The exception would be some products that have yohimbe dosed too high (I've thrown up post-workout from some of them...). I typically recommend at LEAST a gallon of water per day if you are using this product (especially at 2 scoops/day) so that is something else to consider. A lot of people I know can't tolerate as much water as I can pre/intra/post workout which is when you especially need it, so that is another consideration for your stomach. Overall though there is nothing in Pump-BOL that should be suspect for GI distress.

As far as strictly the pumps are concerned, Pump-BOL definitely wins. Arginine Nitrate, Beta-Alanine Nitrate, and Glycerol compounds will swell you up very nicely. I feel that C-BOL assists with my strength better being that it is a creatine product. The solution for me today was to try 6 caps C-BOL 45 min preworkout and 1 scoop Pump-BOL pre/intra workout. GOOD STUFF! Definitely don't dose either product higher than that simultaneously though, if you choose to go that route.


Josh

[triplewhammy]

Well I'm feeling a bit better today and in part that was due to finally getting a good night's rest. I put down about 9.5 hrs of sleep last night which then translated into a 2 hour shoulder/bicep/calf workout today! Worked my way up to 4 plates per side on the hammer strength shoulder press but only got 7 reps. Also worked up to 50lb DB curls and got that for 8 which was solid and tied for most reps at that weight. So, all in all it really was a fantastic workout and I was able to put in the high volume that I really like to do. I took 6 caps C-BOL 45 min preworkout and then 1 scoop Pump-BOL along with amino acids pre/intra workout. That combination gave me a RIDICULOUS pump and kept the stamina I needed for such a long workout. Not much else to say other than I was surprised how well this workout went in light of doing chest yesterday and how taxed my shoulders felt just going into the gym.

Time to eat!

[Joe D]

Just got to see the vid's, great stuff. I got a question for ya. See them dea lift bars on the wall? Do you use them? And how would you compare using them with doing deadlifts with a tradional barbell? thanks

[triplewhammy]

Just got to see the vid's, great stuff. I got a question for ya. See them dea lift bars on the wall? Do you use them? And how would you compare using them with doing deadlifts with a tradional barbell? thanks

Haven't done trap or hex bar deadlifts in years. My experience with them is that they don't hit my back QUITE as well as traditional straight bar deads, seem to recruit my legs more. Having said that, they are still a phenomenal compound lift if you're interested.