Hi just thought I would introduce myself - Im Josh.

Ive been posting on one or two other boards for some years. The rest of the stuff below is a post from a journal Ive recently started posting elsewhere. If you want to read it cool, if you cant be bothered, then: im a guy with about 15years of weights experience - used to be into bodybuilding and now into bodybuilding and work capacity training.

Look forward to chatting with you chaps,

J

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My current non/partially/fully quantified goals

LBM gains (about 10 to 15Kg ) - especially on the quads, hams, glutes, pecs, delts.
Increased maximal whole body work capacity for 5x 5min sets with 1min ISR
Increased VO2max - ideally to maintain ml.kg-1.min-1 rate in light of recomposition changes, then to increase it.
Loose about 5..10Kg of fat and reduce VAT
Increased strength and force generation over unorthodox articulations - ie sandbag dancing
Increased strength and force generation for 30min of hip flexion

Generally: to be as stacked as lee priest with the work capacity and speed of sean sherk.


My current status
Compositional & girths
115Kg 5'8"
Neck 21" ; Upper arms 20" ; Lower arms 15.5" ; Chest 54" ; Waist 34.5" ; Quats 28" ; Calves 19"

Maladies and ills
A sore elbow - had a mild hyperextension on it a few weeks ago. Aggravated on pecs/tricep/delt workouts.
A dodgy back - a squat went bad several months back. Much better now, but mindful of potential weakness.
General lethergy and fatigue - whose aetiology is sub judice.

Training History
Started weights and cardio. Continued relentlessly and at high intensity for 8yr.

Overtrained and became so psychologically wrapped up in the bodybuilding lifestyle I ended up leaving the path for the next 5yr. During this layoff I fell hard, exchanging my virtuous habits for sloth, lazyness and many other vices.

Luckerly I saw the light, and took a sobering assessment of what I had become. I had committed my life, passionately for 8yr to build a great body, have good health, to be faster, stronger and have greater prowess than my peers, and from my years of lazyness and poor choices I looked like an unhealthy slob. The difference could not have been greater.

I started my journey back to the path, stumbling many times on my way. It is now 7yr later, and I am still going strong. My comitment is gradually getting stronger, but this time I am mindful of keeping some perspective on bodybuilding in the context of the whole of life. That said - loading to failure is my reward when I do good, it is my penance for my sins, it is an outlet for my stress and an anchor in the turbulence of my day to day woes.


Current training protocol (non-quantified at present)
Gym workout - 4day rotation of:

* Wkout1 - Pecs Delts Tris
* Wkout2 - Quads Hams Glutes Calf Hips Lowerback Grip
* Wkout3 - Lats Traps Bi (maybe a little Forearms if I am bored)
* Wkout4 - Abs, Obliques, Lowerback, Neck


Each weights workout is followed by 30..45min of cardio - 15min on each ( Rower ; LegBike ; Treadmill ). HR maintained at c160bpm
Weights are generally: 8..12rep.set-1 . 4sets.exercise-1 . 5exercise.bodypart-1
Interset rests are generally kept to 1min, except for squats (c3min). If I feel tired when starting a workout I dont mind extend this.
I love dropsets, superseting and restpause modifiers. Good form has primacy, both in and out of the gym.
Sometimes I do a whole workout dedicated to a single exercise - eg( squats, deadlifts, dips )

Swimming
Maximum distance traversed in 200m.set-1 with 1, 2, or 3 min rest
90min.d-1 . 5d.wk-1
Sometimes swim underwater and tread water with arms/legs only

Rolling with my friends - 1hr.d-1 . 3d.wk-1

Burpee HillSprints - usually 2d.wk-1 sometimes 3
100m sprints interspaced by 10burpee, then 100m walk. Repeat for 1km.
Hill is of unknown gradient but my car struggles up it.

For fun (as an when, usually several times a week each)
Sexercise - for improved sport specific work capacity and handling exotic and physically demanding positions.
Sandbag dancing - improved grip strength, work capacity and functional strength
Stepping - making like a mouse in a windmill in Old Amsterdam, for a marginal increase in burn rate

Diet & Pharma
High protein diet, fairly low fat and med carbs. Carbs are ideally located arround workouts except when when I get overwelming cravings (oft a few times a week), which I try to satiate with fast protein, and if cravings persist then an acute dosing of danish pastries usually do the trick. I am not too big on counting my calories at the moment, as I think I have a bit of an instinctive feel for my intake, and once my protein requirements and core nutrition is taken care of, my GI tract is quite chocker.

Generally:
8..10PShakes( 50g WPI90 ; 5g BCAA ; 5g Leu ).d-1
500g Chicken breasts (uncooked weight)
A veritable cornucopia of plant mass eg( vegetables, fruit, salad, herbs and spices ) with diverse consumption over the spectrum
8..10 cups of BlackTea with SkimMilk
c2L.d-1 diet coke
c200g Oatbran with skimmed milk

I also have a few packs of beef jerky and a few boxes of Peak Body Mega Pro 50 protein bars of various flavours stashed at home, in the office and in the car to avoid being caught without a protein snack. These protein bars are tasty, have a good nutrient profile and eating them does not involve lactacidosis induced failure of my masseter and temporalis.

Current supps ( I tend to habitually take these. Doses to be amended. ):
Lycopene 60mg.d-1
RYR+CoQ10
Leu ; BCAA ; Glutamine ; ALCAR ; NAC ; NA-glutamine ; HMB
Sodium Bicarb
CreMono ; CitMallate ; AAKG ; Taurine ; CEE
Multi Vit & Min ; Zn 30mg.d-1 ; Mg 300mg.d-1 ; Lots of B vitamins ; Kelp
ALA ; 10g FishOils ; 10g CLA ; 2g StarflowerOil ; c3tablespoons Lecethin
Green tea extract ; Milk Thistle ; Cissus 15g.d-1
...

From time to time or thinking about:
ECA @ 28mg 400mg and a baby, respectively
Cialis Bromo|Cabergo CitMallate ArgEE VitB Proviron Icarrin
Test Tren Dbol Winny
Slin + Var + HCA
6OXO tamox clom
Insulin & Amino infusion
yohimbine HCL
...

Rest
Sleep - aim for 8hr.d-1 although this is usually unwillingly taken in several part (compliance is poor)
Jacuzzi - aim for 60..90min.d-1 . 2d.wk-1 ( compliance is poor )
Massage - aim for 30min.d-1 . 2d.wk-1 (compliance is very poor )
Meditation - 5..10min.d-1

Great intro mate,welcome!

Hi mate welcome aboard

Hi Josh

Welcome mate - feel free to start a Journal mate in the Journal forum as well...it's always good to see what else people have success with, and what they do!...nice intro!

KP

Now thats a thorough intro welcome mate.

I am not sure how to post pics, but I have two pics of me at: http://www.mindandmuscle.net/forum/index.php?showtopic=34886&hl=.

Thanks for the welcome guys.

J

EDIT KP : Josh Ive added them in this thread for you mate.

Monstrous arms mate, your back looks like it has a cats face on it

Welcome aboard Josh

Welcome mate - great to see more big dudes on here.

hi josh

thanks for coming over
officially poached from M&M, after reading some insightful posts

Welcome aboard Great intro

How the hell do you fit all that in, work & have a life!

Welcome mate! Enjoyed reading your intro

I see the cat too!!!

Welcome Josh, comprehensive intro there, you left out your inside leg is it not as impressive as the rest?

Wow - thanks for such a positive welcome from you guys!

feel free to start a Journal mate in the Journal forum as well

Thanks. I may do. I only just recently started publishing one, so I will give it a bash.

Monstrous arms mate, your back looks like it has a cats face on it

Thanks Marks1972! Alas Im quite out of proportion and my arms make a lot of me look small. I had never noticed the cats face in my back, but can see it now you point it out.

How the hell do you fit all that in, work & have a life!

I'm very lucky with work - I have a lot of flexibility, few hours and is not physically demanding. As for having a life, my life is pretty much centered arround exercise and training. I start going loopy if I dont push myself hard enough. My friday nights are my bodybuilding competitions lol.

Welcome Josh, comprehensive intro there, you left out your inside leg is it not as impressive as the rest?

Cool - I didn't know if the intro would be a bit too much as a hello. I am very unhappy with my inside leg measurement - I have been trying to lose a few inches, but to no avail as of yet

J

Sup dood, quite impressive stuff there, probably amongst the bigger guys on esn.

Impressive stuff Josh, good to meet you

Bonjour

Welcome Mate

Welcome to the forums Josh, truly excellent intro.

Very good intro, and great pics too. You obviously have alot of mass!

howdy doodie!! makes most intros look, well insignificant!