Josh Niemi..."The Journey"

[triplewhammy]

Well I took another rest day today since I worked out the past two. Normally I'd push through a 3rd workout but in light of this cold being a pain still I decided to sit this one out. Tomorrow will be heavy legs and I want to capitalize on it and make it a great workout rather than just a decent one. So far this weekend has been very good recovery, hopefully tonight finishes it out with a strong 8-9 hours of sleep.

Also, for those that didn't see my contest prep from this past year, you can check it out here if you're interested: http://forum.bodybuilding.com/showth...hp?t=125910253




Josh

[triplewhammy]

So my gym was so packed that I had to park in what was the equivalent of a mini snow bank. Walking in though, it was obvious that I would have no problems training legs. Parking lot's full, squat rack's empty -- gotta love it!

The workout went something like this...

Squats:
135x10
185x10
225x8
315x7

Machine Squat Press:
360x8
450x8
540x8
540x9

3 sets of Lying Leg Curls


Wasn't a very long workout since I'm used to higher volume but still put in some solid work. After my final 315 squat, my upper left leg felt a bit tender from overtensing. I wasn't worried and still managed to finish up the workout though. Already it is back to feeling almost 100%. I would have loved to get more reps at 315 since I skipped the typical 285 set that I do beforehand but in light of the cold I'm still trying to get over, lack of any stimulants, and a full work day I suppose I'll take it. Perhaps those are just excuses though.

Truth be told anyway, a little over 3 years ago I could barely get in and out of a vehicle without my knee hurting (much less even think about squatting 135).

So when it comes down to it, I consider every rep a blessing.


Josh

[Prototyp3]

So my gym was so packed that I had to park in what was the equivalent of a mini snow bank. Walking in though, it was obvious that I would have no problems training legs. Parking lot's full, squat rack's empty -- gotta love it!

This has been the scene at my gym every day since New Years. Full parking lot, not a bench to be found, but damn sure the power rack is wide open. And if it's not.. well you know, just those guys who like to do curls everywhere..

Nice leg workout by the way.

[Joe D]

Are you having any caffeine withdrawal's?

[triplewhammy]

This has been the scene at my gym every day since New Years. Full parking lot, not a bench to be found, but damn sure the power rack is wide open. And if it's not.. well you know, just those guys who like to do curls everywhere..

Nice leg workout by the way.

No doubt, especially on Mondays!

Are you having any caffeine withdrawal's?

Eh not really any physical withdrawal symptoms. I almost never get headaches at any time, caffeine or not. The toughest part is mentally getting "amped up" for a workout. Once I'm warmed up and into my working sets I hit my groove fine and feel charged up to lift, but getting to the gym is the toughest part especially when you're yawning on your way in. The cold certainly has made it worse, but I'm feeling better so things should only be improving now.

[UHCougar05]

Everyone wants to bench and no one wants to squat. It's a shame really...

[drew419]

subbed. the videos are great. love the "short shorts" title. haha.

that's cool that you found a stimulant free pre-workout mix. i am looking for an arginine free one. which i think is impossible. arginine gives me crazy headaches

[triplewhammy]

Absolutely KILLED IT in the gym today for back/biceps. Again wasn't quite in the mood to work out necessarily but once I got rolling, it shaped up to be a solid 2 hour session.

T-Bar Rows:
1 plate x12
2 plates x12
3 plates x12
4 plates x10
5 plates x10
6 plates x12

Lat Pulldown:
80x10
100x10
120x10
140x10
160x10
180x10
200x10

1-Arm DB Rows:
80x10
100x10

Straight Bar BB Curls:
35x12
55x10
75x10
90x10
95x10

1-Arm Hammer Rows:
115x10
135x10
155x10
90x20

1-Arm Machine Curls:
95x10
110x10
95x10
80x15

Basically, the pump was disgusting! Pump-BOL was flowing freely through my body doing whatever it pleased, just ridiculous! I'm currently rocking 1 scoop 30 minutes preworkout and another scoop intraworkout... all washed down with copious amounts of H2O of course. Had a couple guys tell me they couldn't believe I was 185, thought I was around 200. Funny thing is, I'm actually heavier than I want to be right now. Planning a nice quick 2 month cutting cycle soon...

On an unrelated note, my wife (who had the cold that I have) has now transitioned to the flu. Should be just interesting to see if I get it. Won't that be just dandy...



Josh

[triplewhammy]

Everyone wants to bench and no one wants to squat. It's a shame really...

Tell me about it, joke's on them!

subbed. the videos are great. love the "short shorts" title. haha.

that's cool that you found a stimulant free pre-workout mix. i am looking for an arginine free one. which i think is impossible. arginine gives me crazy headaches

Glad you're in for the journey!

As far as stim-free preworkouts, another great option is Ultima. I haven't tried the latest version but if it's anything like V2, it's intense focus. As far as a pump-type product, they most likely will all give you headaches so definitely be careful with those like Pump-BOL or C-BOL which contain nitrates. They are incredible for vasodilation but can exacerbate headaches for sure.

Like I said before, it's weird but I hardly EVER get headaches. I'm talkin' like less than 10 per year. If I get one it's because I've really come down with something harsh. I'm definitely thankful for it though, because I'm lovin' the nitrates

[Prototyp3]

Everyone wants to bench and no one wants to squat. It's a shame really...

Monday is National Bench Day; did you not get the memo?

Damn man, strong as hell on the T-Bar rows for your weight :O. Have you ever tried high rep DB rows (12+)? I heard about them when researching 5/3/1, Wendler calls them Kroc Rows I think.

[triplewhammy]

Monday is National Bench Day; did you not get the memo?

Damn man, strong as hell on the T-Bar rows for your weight :O. Have you ever tried high rep DB rows (12+)? I heard about them when researching 5/3/1, Wendler calls them Kroc Rows I think.

Mondays will be ridiculous from now until Spring Break, that's for sure.

My back has always been one of my top muscle groups. Within 3 years of lifting, I worked my way up to a 505 deadlift (with straps). I have a video of it that I should include in one of these episodes... Anyway, unfortunately I also thought I was unbreakable and didn't need a belt for 405x8. So, after injuring my lower back I really haven't done deads, but I can now squat which I used to not be able to do. All this to say that I have really come to enjoy the T-Bar Row as a good foundational lift.

I like to finish a lot of my workouts with some higher rep stuff, but have never done DB Rows in that fashion. By the end of my back workout I am usually at the hammer strength row machine (an incredible machine btw) so that is where I'd rep out.

[chuckles_345]

Subbed! Can't believe I haven't seen this before. I'll be following. I hear you on injuries. I have been battling an SI joint issue for the past 3 weeks or so.

Chuckles

[triplewhammy]

Subbed! Can't believe I haven't seen this before. I'll be following. I hear you on injuries. I have been battling an SI joint issue for the past 3 weeks or so.

Chuckles

Excellent! Yes one of my many injuries was diagnosed as an SI joint issue as well. My lower back is really achey after squats but like I said I am blessed just to be able to do them at all. So, basically through proper warmup, stretching, and basic pain management I make it work. Still not planning on doing deadlifts anytime soon though. Every time I consider it, I think of all the great progress I'm making and whether or not it's worth the risk just for one exercise.

T-Bar Rows for now, at least until I get 6 plates x 15!

[Peter LeDrew]

Eh not really any physical withdrawal symptoms. I almost never get headaches at any time, caffeine or not. The toughest part is mentally getting "amped up" for a workout. Once I'm warmed up and into my working sets I hit my groove fine and feel charged up to lift, but getting to the gym is the toughest part especially when you're yawning on your way in. The cold certainly has made it worse, but I'm feeling better so things should only be improving now.

Sounds just like me.

As far as stim-free preworkouts, another great option is Ultima. I haven't tried the latest version but if it's anything like V2, it's intense focus. As far as a pump-type product, they most likely will all give you headaches so definitely be careful with those like Pump-BOL or C-BOL which contain nitrates. They are incredible for vasodilation but can exacerbate headaches for sure.

Like I said before, it's weird but I hardly EVER get headaches. I'm talkin' like less than 10 per year. If I get one it's because I've really come down with something harsh. I'm definitely thankful for it though, because I'm lovin' the nitrates

Appreciate the Ultima shout out and hope more try out the improved V3 version. I love Ultima-Bol and hope we hear more people try it out. I have a full tub of Pump Bol and a V3 Ultima so I am looking forward to that amazing combo again sometime soon.

Keep training hard and using great products... the gains will come.

[triplewhammy]

Sounds just like me.






Appreciate the Ultima shout out and hope more try out the improved V3 version. I love Ultima-Bol and hope we hear more people try it out. I have a full tub of Pump Bol and a V3 Ultima so I am looking forward to that amazing combo again sometime soon.

Keep training hard and using great products... the gains will come.

No doubt. Ultima is a great product and Omega is a great company thus it is easy to support you guys. I will get around to trying V3 one of these days...can't even begin to imagine Ultima-BOL!

[triplewhammy]

Had another rest day yesterday, looks like the 2 ON, 1 OFF pattern is what I've developed. I'd definitely like to get back up to 3 ON, 1 OFF, 2 ON, 1 OFF but for now I'm getting done what I can.

As far as my wife is concerned, turns out that after inspecting her throat and doing a little googling of the images yesterday, we decided she has strep throat. The doctor confirmed our suspicions today .....REALLY hoping I don't catch it...

Anyway, today I hit CHEST/TRICEPS/CALVES and had a sweet workout. I filled up a jug with 64 oz of fluid and 2 scoops Pump-BOL. Drank about half of it on the way to the gym (30 min preworkout), then filled it back up and added some BCAAs for intraworkout. I don't remember every set but it went something like this:

Bench:
135x12
185x10
225x12 (almost got 13th rep...)

Straight Bar Pressdowns:
70x15
90x15
110x15
120x15
130x15
140x15

Incline DB Press:
75sx8
100sx8

After that, I don't quite remember the sets but I hit Machine Skull Crushers, Machine Incline Press, 1-Arm Cable Pressdowns, and 6-8 sets of calf exercises. Cut it a bit short to get back to taking care of my family but overall I'm very happy with the workout. Post-workout I had 3 scoops of whey protein and 5 pieces of lemon candy. My post-workout meal is always protein powder followed by a random carb. In many cases, I'm simply eating things we have around the house that haven't been eaten LOL!

Weight today was 187.4 and arms yesterday measured 17''. Bodyfat is estimated around 11-12%. So, I really think I've picked excellent goals for where I'm at right now.

1. Squat 315x15 Currently 315x7
2. T-Bar Row 6 plates x15 Currently 6 plates x 12
3. Bench 225x15 Currently 225x12
4. Arms up to 18'' Currently 17''
5. Stay under 15% bodyfat Currently 11-12%

Gotta keep pushin!

[KimJong-il]

Take Ebol to support your immune system. Not kidding when I say this, but Im running Ebol right now primarily due to the Ecdysterone and Turkosterone stimulating immunogenesis. I love all the other benefits too of course, lol

"Immunomodulating and antistress activity of ecdysterone and turkesterone under immobilization-induced stress conditions in mice"
http://www.springerlink.com/content/h7875j315341j073/

[triplewhammy]

Didn't have a ton of time for my high volume leg workout today so I figured I'd keep it simple.

10 SET LEG PRESS. 10 SETS SEATED LEG CURLS. 15. REPS. EACH. SET.

WOW! Talk about RIDICULOUS, the pump was downright nasty and my legs were throbbing in pain. Nothing else to say other than walking will be a serious challenge tomorrow, holy cow!

[triplewhammy]

Take Ebol to support your immune system. Not kidding when I say this, but Im running Ebol right now primarily due to the Ecdysterone and Turkosterone stimulating immunogenesis. I love all the other benefits too of course, lol

"Immunomodulating and antistress activity of ecdysterone and turkesterone under immobilization-induced stress conditions in mice"
http://www.springerlink.com/content/h7875j315341j073/

Interesting find. At this point though, I already have my supplement plans for the next several months. Here is roughly what I'm planning...

1. Continue stim-free through January.

2. February and March will be a mini 8-week cutting cycle using T-BOL and perhaps introducing caffeine again as I see fit.

3. April will be the beginning of a very clean bulk using E-BOL and a TON of protein.

4. Beginning of May I will be in Cancun still hitting the weights and rocking E-BOL but eating a filthy amount of the all-inclusive food at the resort.

[pu12en12g]

IN for this !!!

[Joe D]

Good job so far. I have a question for ya. What are your views on circuit tranining. I usually employ doggcrapp training, but wanted to switch it up for a change. And i'm sure the nitrates in pump-bol will help me out. It's rough.

[Prototyp3]

Hey man, just wanted to say thanks for all the explanations you give in this thread, getting a lot of new ideas for my own training and how to properly incorporate it.

[triplewhammy]

IN for this !!!

YES! Glad you're here, definitely contribute your vast knowledge as you see fit!

Good job so far. I have a question for ya. What are your views on circuit tranining. I usually employ doggcrapp training, but wanted to switch it up for a change. And i'm sure the nitrates in pump-bol will help me out. It's rough.

Circuit Training can probably be beneficial short-term but I don't think it would be wise to use it long-term if muscle growth is your primary goal. I see it as a great way to mix things up for a period of time and certainly can be useful to burn calories and spur on fat loss but I can't imagine it would allow you to move heavy enough weight to elicit the growth you might be looking for. No doubt though that the nitrates would have you PUMPED if you did this type of training!

Hey man, just wanted to say thanks for all the explanations you give in this thread, getting a lot of new ideas for my own training and how to properly incorporate it.

Glad you're here! Stick around, more to come! We are in this together...



Josh

[Joe D]

I plan on doing It for 4 weeks then return to doggcrapp. Fat loss Is why I wanted to try It out.

[triplewhammy]

Well today was Shoulders and Triceps. Really was just a mediocre workout for a lot of reasons. I was busy today and didn't eat as often or as much as I should have and I also had a lot on my mind going in to the gym today. Towards the end of the workout I pumped out some high rep sets which helped me leave on a positive note, but nothing oustanding.

On that note, I just want to add that if any of you guys ever want/need to talk about anything (bodybuilding or otherwise), feel free to hit me on PM or email at triplewhammy@yahoo.com

The Journey is more than just training and nutrition!


Josh

[triplewhammy]

I plan on doing It for 4 weeks then return to doggcrapp. Fat loss Is why I wanted to try It out.

If that's the case then give it a shot! I personally would probably only run it for a couple weeks but hey if nothing else it should give your joints a good break from heavier weights.

[lhockey]

hey just breezed through this, plan on reading more details later but extremely impressive dedication and workouts! even more impressed by your stim break, that takes major willpower B-)

just wondering what was wrong with your knee and how you recovered from the problem?

[triplewhammy]

hey just breezed through this, plan on reading more details later but extremely impressive dedication and workouts! even more impressed by your stim break, that takes major willpower B-)

just wondering what was wrong with your knee and how you recovered from the problem?

Glad you're in! I think I am finally to the point where I feel good throughout the day and have energy for my workouts. I still don't feel "energized" to work out but once I get going it's no problem. I also like knowing that once I add the stims back, I should get an instant 1-2 rep boost on most of my lifts.

As far as my knee goes, I was trying to show off years ago with my girlfriend (now wife ) by doing one-legged squats with her on my back LOL. Very unstable and I must have tweaked my left knee just right to where it gave me considerable pain for somewhere around 2-3 years. The first 6 months I couldn't really do anything major with my legs, after that I could only do leg press. Squats were too unstable and my knee couldn't tolerate it for whatever reason (never had anything officially diagnosed). As you can see, I am currently squatting 315 (upwards of 10 reps last offseason) and also have a 1RM of 405 from last year.

Time, patience, proper warming up, glucosamine, fish oil, and cissus are collectively what I credit my recovery to. If you or anyone else is experiencing an injury, I encourage you to stay positive and if you take these types of steps you CAN experience recovery. You don't have to call it quits!



Josh

[triplewhammy]

[lhockey]

thanks for the complete response, again incredible inspirational! i'm having an issue with a SLAP tear in my right shoulder now and i'm trying to rehab it without resorting to surgery (doc thinks i'll want surgery within 2 years). anyway i'm in for your journey, keep up the great work and well done on the videos.