Josh Niemi... "The Journey" SEASON 2

[triplewhammy]

Those Corner Rows are just plain nasty.. As far as those Db presses, pending on that shoulder, i think we may be ready to see some 140's pretty soon!

Yeah, I'd really need to hit the 120s x 15 first, but then you know we will be gettin to the 140s...I'm certainly eating enough to get there at some point!

[triplewhammy]

Sunday's Shoulder/Arms workout:

HS Shoulder Press:
25ps x 20
35ps x 20
1pps x 20
1pps + 25 x 20
2pps x 20
2pps x 20
2pps x 20

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

3 sets E-Z Preacher Curl
8 sets Later DB Raises
3 sets Rear Delt Flys (first time doing these pain-free in about 4 weeks)
3 sets 1-Arm Machine Curls
6 sets E-Z Pressdowns
3 sets 1-Arm Pressdowns
3 sets Reverse Grip E-Z Pressdowns



Yesterday's Leg workout:

Squats:
135 x 8
185 x 8
225 x 8
275 x 8
315 x 8
365 x 9 (tough time getting into double digits on this)
365 x 6

6 sets Seated Leg Extension
3 sets Lying Leg Curl
3 sets Hamtractor Machine

[triplewhammy]

Another solid Chest/Tricep/Calf day, although I'd like to break through my current plateau since I've seemed to peak out momentarily. Best part of the workout was virtually NO Shoulder pain, praise God. I haven't gone heavy on Incline DB Press in several weeks so it was great to get that back in, so I'm definitely pleased with that aspect of the workout.

2 sets Machine Chest Press

Flat DB Press:
70s x 8
90s x 8
110s x 8
120s x 12
130s x 6

Incline DB Press:
70s x 8
85s x 8
100s x 9

6 sets Straight Bar Pressdowns
3 sets 1-Arm Reverse Grip Pressdowns
3 sets Close Grip Machine Press
8 sets various Calf exercises

[coolguydsc21]

Glad to see your hitting the 100's on incline again. Had my wisdom teeth extracted the other day, it's put my down for 3 days now... ugh swelling doesnt seem to want to go down any.

[triplewhammy]

Glad to see your hitting the 100's on incline again. Had my wisdom teeth extracted the other day, it's put my down for 3 days now... ugh swelling doesnt seem to want to go down any.

That definitely stinks. I had to take 3 consecutive days off in 2 back to back weeks which threw me off, but I'm back at it. You'll be alright!

[triplewhammy]

Past few workouts were absolutely CRUSHED.

Back day:
Corner Rows:
1p x 15
2p x 12
3p x 10
4p x 8
5p x 8
6p x 8
7p x 17
5p x 25 PR

Leg day:
Squats:
135 x 8
185 x 8
225 x 8
275 x 8
315 x 8
365 x 10 PR
365 x 7
315 x 10

Shoulder day:
HS Shoulder Press:
25ps x 15
35ps x 15
1pps x 15
1pps + 25 x 15
2pps x 15
2pps + 25 x 15
3pps x 15


#manonamission

[The Solution]

I take it thats from the whole frozen pizzas you eat post-workout...

[triplewhammy]

I take it thats from the whole frozen pizzas you eat post-workout...

You know it!!! Cals are off the charts, I'd estimate around 3500 on a typical day... things are coming together quite nicely!

[triplewhammy]

Chest day this past week:
Flat DB Press:
70s x 8
90s x 8
110s x 8
120s x 11
130s x 6
120s x 8

Wasn't a great workout, would've liked more reps on my first 120lb DB set. Seemed to have plateaued a bit so I'm upping the stims slightly. Going to go with 200mg caffeine, 37.5mg DMAA.

Back day:
Corner Rows:
1p x 15
2p x 12
3p x 10
4p x 8
5p x 8
6p x 8
7p x 18 PR
5p x 26 PR

Shoulder is improving although still a SLIGHT ache which tells me it's not 100% yet. Hitting shoulders tonight, so I'll probably stay lower weight / higher rep just to keep it on the up and up.

[michael07]

What's up Whammy? I've been following your journal for a while and come here for a lot of the advice you give out. One question I have is about your dosing for your DAA/Triazole stack. I've gone back through this journal and your last one but couldn't find anything. Could you give me an example of the dosing schedule you use?

I'm on a pretty aggressive cut and want to use something to help retain as much strength and muscle as possible. Thanks

[triplewhammy]

What's up Whammy? I've been following your journal for a while and come here for a lot of the advice you give out. One question I have is about your dosing for your DAA/Triazole stack. I've gone back through this journal and your last one but couldn't find anything. Could you give me an example of the dosing schedule you use?

I'm on a pretty aggressive cut and want to use something to help retain as much strength and muscle as possible. Thanks

Sure thing. Typically I have been a 4 week cycle. This past one was pretty straightforward actually:
Week 1: 6g DAA, 2 caps Triazole
Week 2: 3g DAA, 2 caps Triazole
Week 3: 3g DAA, 2 caps Triazole
Week 4: 3g DAA, 2 caps Triazole

I lowered my Triazole dose not only to save money, but also because I think 2 caps is just fine for estrogen control (which I really don't think is much of an issue with DAA anyway, I just do it to be responsible/cautious).

[triplewhammy]

Primary lifts for the past few workouts...just chuggin along putting on size! Shoulder is about 98-99% healthy so at this point I guess I'm just whining!

Sunday's Leg Workout
Squats:
135 x 8
185 x 8
225 x 8
275 x 8
315 x 8
365 x 10
365 x 7

Monday's Shoulder Workout
HS Shoulder Press:
25ps x 15
35ps x 15
1pps x 15
1pps + 25 x 15
2pps x 15
2pps + 25 x 15

Tuesday's Chest Workout
Flat DB Press:
70s x 8
90s x 8
110s x 8
120s x 12
130s x 7

Thursday's Back Workout
Corner Rows:
1p x 15
2p x 12
3p x 10
4p x 8
5p x 8
6p x 8
7p x 17

[triplewhammy]

The offseason destruction continues!

Saturday's Leg Workout:

Squats:
135 x 8
185 x 8
225 x 8
275 x 8
315 x 8
365 x 11 PR
365 x 7

5 sets Seated Leg Extension
5 sets Seated Leg Curl


Still working with 365 since I don't have a spotter at the moment, but hopefully soon I will start doing some heavier weight, lower rep stuff like originally planned. Either way, I'm continuing the journey to 495.

[coolguydsc21]

Pr's all over the place!! Pretty sure my Quads just shuttered while I was looking at that 365 @ 11.. That's just plain nasty. Keep it up bro!

[triplewhammy]

Pr's all over the place!! Pretty sure my Quads just shuttered while I was looking at that 365 @ 11.. That's just plain nasty. Keep it up bro!

Yeah we are in a great groove now. Strength and weight are tickin along like clockwork. The reverse diet got me set up for a phenomenal offseason.

[The Solution]

Get then squats and rows on cam brother! Lets are the continual PR

I blame chipotle

[triplewhammy]

Get then squats and rows on cam brother! Lets are the continual PR

I blame chipotle

Haha dude I have eaten Chipotle way too much lately. It's virtually every week day. Thanks for all your help with the reverse diet.

[triplewhammy]

Monday's Back workout, decided to stay light with just 6 plates to get my form back in check and execute the motion thoroughly...

Corner Rows:
1p x 15
2p x 12
3p x 10
4p x 8
5p x 8
6p x 25 PR

Standing BB Curl:
45 x 8
60 x 8
75 x 8
90 x 8
105 x 8
115 x 7

10 sets various Bicep Exercises
6 sets Lat Pulldown
3 sets Pullup
3 sets Lat Pullover Machine
3 sets Seated Cable Row


Wednesday's Chest workout, decided to get back to Bench finally now that my shoulder is pretty well healed up. Had essentially no pain during the workout...

2 sets Machine Chest Press (warmup)

Bench:
135 x 10
185 x 8
225 x 17
275 x 6
225 x 10

Incline DB Press:
70s x 8
85s x 8
100s x 6

8+ sets various Tricep exercises
8+ sets various Calf exercises


All workouts are supplemented before/after with copious amounts of food.

[triplewhammy]

Had a monster Leg workout on Friday and I'm still feeling the effects today...

Squat:
135 x 8
185 x 8
225 x 8
275 x 5
315 x 3
365 x 3
405 x 5 (+1 spot)
405 x 4 (+2 spot)
315 x 10

3 sets Lying Leg Curl
3 sets GHRs
3 sets Seated Leg Extension


Yesterday I had a wedding to go to in Chicago so I took the day off. Today we are not only celebrating Father's day, but it's also my daughter's 1st birthday so I'm out of the gym again. Worth it! I'm thanking God for my daughter and and thanking Him for His Son.

[triplewhammy]

Good Shoulder workout yesterday. Shoulder has just a slight ache, nothing major anymore. I am sticking with 3pps on the HS Shoulder Press for awhile though just to keep things in check.

HS Shoulder Press:
25ps x 15
35ps x 15
1pps x 15
1pps + 25 x 15
2pps x 15
2pps + 25 x 15
3pps x 15

Tons of work on my Triceps and Biceps as well, worked up to 60s x 7 for Standing DB Curl.

[triplewhammy]

Thursday's Back workout was fantastic yet again...

Corner Rows:
1p x 15
2p x 12
3p x 10
4p x 8
5p x 8
6p x 8
7p x 18 (would consider this a PR but the last rep was not up to my standard)


Yesterday was overall a good Leg workout although I was just feeling really off, almost like I was gonna throw up. Horrible energy too. My wife and son have a cold and I wonder if I'm beginning to get it. Still put in work though...

Squats:
135 x 8
185 x 8
225 x 8
275 x 8
315 x 8
365 x 10 (boo)
365 x 8 (good)
310 x 10 (good)

4 sets Seated Leg Curl

I normally do some additional auxiliary work on my quads and more sets for hammies but I just was not feelin it at all. I figured with the squats I at least did what I need to do.

[triplewhammy]

Week in review:

Monday
HS Shoulder Press:
25ps x 15
35ps x 15
1pps x 15
1pps + 25 x 15
2pps x 15
2pps x + 25 x 15
3pps x 17

Tuesday
Corner Rows:
1p x 15
2p x 12
3p x 10
4p x 8
5p x 8
6p x 27 PR

Thursday
Squat Press Machine:
200 x 15
290 x 15
380 x 15
470 x 15
560 x 15
650 x 15

Friday:
Flat DB Press:
70s x 10
90s x 8
110s x 8
120s x 13
130s x 6
120s x 7


Shoulder is feeling 100% at this point, finally back in the swing of things! The offseason continues!

[triplewhammy]

The groove continues. I am eating whatever I want and hitting PRs just about every week... what more could you ask for?

Monday Shoulders
HS Shoulder Press:
25ps x 15
35ps x 15
1pps x 12
1p + 25ps x 12
2pps x 10
2p + 25ps x 10
3pps x 8
3p + 25ps x 8

Tuesday Legs
Squat:
135 x 10
185 x 8
225 x 8
275 x 8
315 x 3
365 x 3
405 x 7 PR
405 x 6

Wednesday Chest
Bench:
135 x 10
185 x 10
225 x 17
275 x 3
315 x 2

Enjoying Independence Day today with the family, staying out of the gym. I'll hit it again hard tomorrow for Back day.

"So if the Son sets you free, you will be free indeed." John 8:36

[swimmer32]

Strong squats. Sounds like those corner rows are doing well!

[The Solution]

Powered by BBQ and chipotle

[rallen4a]

Are you training out of Peoria? I'm over in pekin right now, wish I had some irl mirin time. Hard to get motivated when I'm the only guy at my gym doing squats, currently looking for a new gym in the area where I could meet some ppl to lift with, your far out of my league but maybe you could give some insight of a good gym In the area

[swimmer32]

Are you training out of Peoria? I'm over in pekin right now, wish I had some irl mirin time. Hard to get motivated when I'm the only guy at my gym doing squats, currently looking for a new gym in the area where I could meet some ppl to lift with, your far out of my league but maybe you could give some insight of a good gym In the area

I'm over between Bloomington and Peoria. Always nice to know that someone is nearby! Where do you lift?

[rallen4a]

Anytime Fitness in Pekin, costing me 27$ a month and it's ~6min from my house

[triplewhammy]

Strong squats. Sounds like those corner rows are doing well!

Everything is humming right along. Good stuff.

Powered by BBQ and chipotle

You know it! Not one calories has been counted...in months

[triplewhammy]

Are you training out of Peoria? I'm over in pekin right now, wish I had some irl mirin time. Hard to get motivated when I'm the only guy at my gym doing squats, currently looking for a new gym in the area where I could meet some ppl to lift with, your far out of my league but maybe you could give some insight of a good gym In the area

Gold's Bloomington is where you can typically find me.