Josh Niemi... "The Journey" SEASON 2

**triplewhammy** · 03-15-2013, 05:45 PM

Solid workout today...

2 sets Machine Chest Press warmup

Flat DB Press:
70s x 8
90s x 8
110s x 8
120s x 9
130s x 4
120s x 5
110s x 7

Incline DB Press:
70s x 8
85s x 8
100s x 3 (epic fail...)

10+ sets various Hamstring Exercises
10+ sets various Tricep Exercises

**triplewhammy** · 03-16-2013, 12:20 PM

OH YEAH NOW WE'RE COOKIN! Back is officially stronger at 190 than when I was 220.

Corner Rows:
1p x 15
2p x 10
3p x 8
4p x 8
5p x 8
6p x 8
7p x 15 PR

Standing DB Curl:
15s x 15
20s x 10
25s x 8
30s x 8
40s x 8
50s x 8
60s x 7

Lat Pulldown:
50 x 15
70 x 12
90 x 10
110 x 8
130 x 8
150 x 8

Pullups:
BW x 6
BW x 6

Hammer Curls:
25s x 8
30s x 8
40s x 8

3 sets Machine Row
3 sets Spider Curls

I will probably keep hitting the 7-plate Corner Rows for awhile to make the strength "stick" before attempting a bicep-tearing 8-plate row...LOL!

**The Solution** · 03-16-2013, 02:01 PM

15 reps on 7 plate rows dude? Got to get a video of that! Huge work brother.

**triplewhammy** · 03-16-2013, 07:41 PM

Originally Posted by The Solution

15 reps on 7 plate rows dude? Got to get a video of that! Huge work brother.

I know I should have. I had the camera too, but it was for the next episode I'm working on. Didn't know I'd hit the PR either. But I will be working at 7 plates for awhile now so plenty of time to catch it!

**triplewhammy** · 03-18-2013, 06:01 PM

Fantastic Leg Workout today. Hit a PR in terms of overall number of reps at 315 in a workout. Still trying to break through the 12-rep plateau but my overall workload continues to improve.

Squats:
135 x 8
185 x 8
225 x 8
275 x 8
315 x 12
315 x 10
315 x 8
315 x 6

5 sets various Hamstring exercises
5 sets Seated Leg Extension

**triplewhammy** · 03-18-2013, 07:02 PM

**swimmer32** · 03-19-2013, 03:38 AM

Love the new video - but you forgot to cover how long it takes, and how painful it is, to get off the pot the following couple of days..... haha

**triplewhammy** · 03-20-2013, 11:49 AM

Originally Posted by swimmer32

Love the new video - but you forgot to cover how long it takes, and how painful it is, to get off the pot the following couple of days..... haha

haha yeah if I did an episode on the day after, it would just be a 10 second clip of me waddling around the house LOL

**triplewhammy** · 03-21-2013, 07:35 PM

Well, on Tuesday I had just an "ok" Shoulder workout. I used a different HS Shoulder Press machine (at Gold's instead of Snap) and just felt off...worked up to 3pps + 25 x 8. Just wasn't feelin the love, shoulder was a bit achey too. Hit the Lateral Delts very well though, since Gold's has some great Lat Delt machines.

Today I threw down Back/Lats/Biceps and of course it was a great workout. The 7-plate Corner Rows definitely felt heavy, but I still made it happen.

Corner Rows:
1p x 12
2p x 12
3p x 10
4p x 8
5p x 8
6p x 8
7p x 15
7p x 8

HS Iso Row:
2pps x 10
3pps x 10
3pps + 25 x 10

Standing Barbell Curl:
40 x 10
55 x 10
70 x 8
85 x 8
100 x 8
110 x 10

Shrugs:
45s x 15
70s x 15
85s x 15

6 sets 1-Arm Machine Curl
6 sets Lat Pulldown
3 sets Lat Pullover Machine (loving this exercise!)

**The Solution** · 03-22-2013, 03:46 AM

How about that video of the 7 plate rows for 15. Lets see how legit that form is!

**triplewhammy** · 03-22-2013, 07:47 AM

Originally Posted by The Solution

How about that video of the 7 plate rows for 15. Lets see how legit that form is!

Definitely need to get that. Form this past time was not as good on the final few reps as the first time. I will keep working it and get it filmed eventually though!

**triplewhammy** · 03-23-2013, 08:26 AM

Gotta love how just puttin on a bit of weight gives you near-overnight strength increases...

2 sets Machine Chest Press (warmup)

Bench:
135 x 10
185 x 10
225 x 15
245 x 8

Incline DB Press:
70s x 8
85s x 8
100s x 8

1 set Incline Machine Chest Press
10+ sets various Calf Exercises
10+ sets various Tricep Exercises

Now that I've hit 225x15 on Bench I am going to get ramped up on a strength program to start attacking that 405 goal. IT'S GAME TIME!

**coolguydsc21** · 03-25-2013, 08:44 AM

Looking solid bro! Still crazy lean @ 190! Keep it up!

**triplewhammy** · 03-27-2013, 07:30 AM

Well Monday I hit Shoulders/Calves/Biceps and for whatever reason I had pretty much no mental focus or energy. Somehow managed to squeeze out 10 reps on HS Shoulder Press with 4 plates per side though, as well as Standing DB Curls with the 60s for 8. So the lifts were good although the mind-muscle connection was nonexistant. Not sure why. I also have had a dull ache in my right shoulder ever since using a different Shoulder Press machine a couple weeks ago. So, I may drop the weight down a bit for a few weeks to make sure it doesn't get bad. Isn't negatively affecting any of my lifts yet and I want to keep it that way.

Yesterday I did some cardio: 10 min Arc Trainer, 5 min Bike, 10 min Treadmill (1.37 miles), 10 min Bike, 4 sets Abs.

Legs on tap for this afternoon!

**triplewhammy** · 03-28-2013, 07:02 AM

Great Leg day yesterday. Had my single best 315 squat set so far this current offseason.

Squats:
135 x 8
185 x 8
225 x 8
275 x 8
315 x 14 (almost there...)
365 x 4

5 sets Machine Squat Press
5 sets Lying Leg Curl
5 sets Seated Leg Extension
3 sets GHRs
2 sets Hamtractor Machine

**The Solution** · 03-28-2013, 07:47 AM

Cant complain with progression.

**triplewhammy** · 03-29-2013, 11:42 AM

Originally Posted by The Solution

Cant complain with progression.

Yep, we are in a good groove now.

**triplewhammy** · 03-29-2013, 11:47 AM

Yesterday I hit Chest and went heavy on it even though I don't have a specific strength plan figured out yet. Shoulder is still a bit achey from tweaking it the other day but it didn't affect my flat pressing movements which was nice. I felt more of a dull ache on Incline DB Press than anything else. Been putting some pain relief cream on it to help it recover quickly. Overall, pretty happy with how my chest strength is looking at the moment.

2 sets Machine Chest Press

Bench:
135 x 12
185 x 8
225 x 8
275 x 5
315 x 2
275 x 6
225 x 11

Incline DB Press:
80s x 8
70s x 8

10+ sets various Calf Exercises
10+ sets various Tricep Exercises
6+ sets various Lateral Delt Exercises

**triplewhammy** · 03-30-2013, 07:40 PM

SMASHED Back/Lats/Biceps today. Great workout!

Hex Bar Deadlifts:
135 x 12
225 x 10
315 x 10
405 x 15
495 x 5
405 x 12

Standing DB Curl:
20s x 10
25s x 10
35s x 10
45s x 8
60s x 7

8+ sets Lat Pulldown
3 sets Machine Row
5 sets various Bicep Exercises

**The Solution** · 03-31-2013, 03:20 AM

Have a good easter sir.

**swimmer32** · 03-31-2013, 10:28 AM

Originally Posted by The Solution

Have a good easter sir.

This.

He is risen!

**triplewhammy** · 03-31-2013, 02:39 PM

Originally Posted by The Solution

Have a good easter sir.

Originally Posted by swimmer32

This.

He is risen!

Thanks guys, you too! Taking the day off from the gym, just chillin this afternoon with the family, reading the Bible, and eating cheat meals...

**triplewhammy** · 04-01-2013, 01:09 PM

Stayed home today to take care of my sick family. They all have a cold, which means I will probably get it in about a week. Not good, but in the meantime I'm continuing to crush it in the gym. Laid down the kids for a nap and then hit the gym for a Leg workout. Just did Squats to keep it simple and not take too much time so I could get back before they woke up. Overall, fantastic workout. I love that I can feel good about a Leg workout even if it's just Squats, because of how intense of an exercise it is. I'll hit Hammies directly later in the week...

Squats:
135 x 10
185 x 8
225 x 8
275 x 8
315 x 14
315 x 10
315 x 8
315 x 7
225 x 10

**triplewhammy** · 04-01-2013, 02:10 PM

UPDATE 4/1/2013

STATS
Weight: 193.8 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)

Leg days will be as frequently as possible (approx every 3 days). Post-lifting cardio is done as time permits.

DIET
Diet is 3000 calories per day, ~225g protein per day. Typical day looks something like this:

6:00am - 600 cals
8:00am - BCAAs
10:00am - 500 cals
12:00pm - BCAAs
2:00pm - 600 cals
4:00pm - BCAAs (intraworkout)
5:30pm - 300 cals (post-workout shake)
6:00pm - 700 cals
9:30pm - 300 cals (pre-bed shake)

SUPPLEMENTATION
Performance:
MRI Black Powder
SNS Adrena-G
I-Force TT-33
Southland Performance Slintensity
Scivation Xtend

Support:
Controlled Labs PROnom
Controlled Labs Orange Triad
USPlabs Super Cissus
Bodybuilding.com Fish oil

THOUGHTS
Well, the weight is still going up but surprisingly not as quickly as I thought. I have been throwing a lot of cheat meals/days at my metabolism and all things considered it has tackled it like a champ. March and April are littered with birthdays and other festivities in our family so let's just say the macros have been hit a bit more "loosely" than normal... LOL! I am pretty much at peak strength across the board at this point (some exercises not quite at PRs, others have exceeded previous offseason strength) so I am upping my cals to 3000/day not only to accomodate my inadvertently-increased appetite but also to facilitate muscle growth and recovery as I'm beginning to train pretty heavy now. I am still not settled on how to proceed with a strength program to hit my goals yet, so in the meantime I'm just playing around with different rep ranges and seeing how lower reps (under 8) is feeling. So far so good and I'm looking forward to crushing some serious weight now. The best part is to think that I am still 27 pounds lighter than my previous offseason peak weight. I have a nice layer of fat all around, but in general I am very happy and content with my bodyfat level, having gained 30 pounds since the November 2012 competition.

A couple weeks ago I tweaked my right shoulder using a different HS Shoulder Press machine and ever since then it has given me a dull ache especially on any vertical and incline pressing exercises. Thankfully it hasn't interfered with anything else though. So, this coming week I am going to avoid any direct overhead pressing motion. I can tell that my shoulder is starting to feel better so I want to make sure it fully recovers before getting back to it. I've been hitting the cissus and glucosamine pretty hard as well as massaging the shoulder with a pain relief cream 2-3 times per day. Looking good now, and we are on the up and up so no worries there! I have to make sure to keep it in check especially as I'm getting heavy on my Chest work that I give adequate recovery time between my Shoulder and Chest workout days. Perhaps in the future I should just combine them on the same day to give myself even more rest time, we'll see.

As far as my supplements go, at this point I am using a full scoop of Black Powder preworkout and I've also throwin in SNS Adrena-G (geranium). I figured I'd get in a good run of geranium in case it does in fact get banned soon. It's unfortunate in my opinion, since I really enjoy the effects I get with it and I use it in responsible doses. I broke up each capsule and dumped them into my own caps so that instead of taking a full 25mg of geranium, it is a half dose. So preworkout I'm looking at 200mg caffeine and ~12.5mg geranium. This is a great dose and I can tell it is hitting me right where I need to be since it is just enough to feel it in action but not so much that I'm tweaked out and can't sleep. That is the benefit of ramping up stims in this fashion -- I continue to get good long-term effects from it while using it responsibly. I also threw in I-Force TT-33 mainly because with the weather still taking forever to warm up, this product helps me get a good sweat going early on in my workout making it easier to get warmed up and ready for my heavy sets. The metabolism increase also may help offset my increased calories, although that would just be a nice side effect and not really the reason I'm using it.

Still grindin' and we are geared up to move some good weight now!

Josh

**swimmer32** · 04-02-2013, 08:29 AM

Originally Posted by triplewhammy

Well, the weight is still going up but surprisingly not as quickly as I thought.

You should have had additional cookies on Good Friday.

Originally Posted by triplewhammy

I am still not settled on how to proceed with a strength program to hit my goals yet, so in the meantime I'm just playing around with different rep ranges and seeing how lower reps (under 8) is feeling. So far so good and I'm looking forward to crushing some serious weight now.

In my opinion, your previous chest workout was a little high on reps for a strength program. Most strength programs advocate working in the 3-5 rep range, possibly with a few heavy singles thrown in for good measure. But again, it all comes down to how your body responds to different loads/rep ranges.

**triplewhammy** · 04-02-2013, 06:53 PM

Originally Posted by swimmer32

You should have had additional cookies on Good Friday.

In my opinion, your previous chest workout was a little high on reps for a strength program. Most strength programs advocate working in the 3-5 rep range, possibly with a few heavy singles thrown in for good measure. But again, it all comes down to how your body responds to different loads/rep ranges.

Yeah you are right, I just don't really know the best way to build it up yet, so I'm just pyramiding up and back down doing as many reps as I can. I've trained high-volume for so long I just blast my muscles until I'm too fatigued to carry on LOL!

**triplewhammy** · 04-02-2013, 06:55 PM

Smashed Chest again today. Shoulder still giving me achiness but I'm working through it. Reps are still too high for it to be a true "strength" program but that's ok for now...

Bench:
135 x 10
185 x 8
225 x 8
275 x 4
315 x 2
275 x 5
245 x 9
225 x 10

10+ sets various Tricep exercises
8+ sets various Calf exercises
2 sets Incline Machine Chest Press

**triplewhammy** · 04-06-2013, 06:54 AM

Had pretty good workouts the past couple days. On Thursday I trained Biceps, Triceps, Calves, and Lat/Rear Delts. I avoided training the front delt and doing any overhead pressing motion while my right shoulder is healing up. So I decided to hit the arms really well in lieu of that. Worked up to 115x8 on Straight Barbell Curls and I also maxed out the 1-Arm Curl Machine, first time every on that. So overall had some great progress and a good workout.

Yesterday I trained Legs and worked way up to 740x8 for 3 sets on the Squat Press Machine. Strength was great although my energy was dragging. I think I am seeing the beginning of getting the cold that the rest of my family had so I need to get in another solid workout today and may end up taking the next two days off. Just waiting for whichever day I wake up and the cold is in full force.

**triplewhammy** · 04-09-2013, 05:59 PM

Saturday workout was Back/Lats/Biceps:

Corner Rows:
1p x 15
2p x 12
3p x 10
4p x 8
5p x 8
6p x 8
7p x 15 (last few reps weren't 100% form)

Standing DB Curls:
15s x 15
20s x 10
30s x 8
40s x 8
50s x 8
60s x 8

Barbell Rows:
135 x 8
155 x 8
175 x 8
195 x 8

7 sets Lat Pulldown
6 sets various Bicep Exercises

Monday workout was Chest/Calves/Triceps. Shoulder is still not 100% so I kept it pretty light:

Bench:
135 x 10
185 x 8
225 x 8
245 x 11
265 x 5
225 x 10

10+ sets various Tricep Exercises
10+ sets various Calf Exercises

Today's workout was Legs:

Squats:
135 x 10
185 x 8
225 x 8
275 x 8
315 x 12
335 x 9
335 x 7

Squat Press Machine:
360 x 15
450 x 15
540 x 15

3 sets Lying Leg Curls
3 sets Hamtractor Machine

DOIN WORK!

**The Solution** · 04-09-2013, 06:42 PM

Hows that video on them corner rows looking

Thread: Josh Niemi... "The Journey" SEASON 2

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