[Joe Richardson]

Happy Monday my people!

Woke today with a very odd low weight of 97.1kg, I really hope I don’t have tape worm as my appetite is through the roof at the moment and my weight is dropping? I suspect the small weight drop is from no GH since Saturday as I stupidly bought Friday so its been with RoyalMail over the weekend?

Checked in with the boss today- like I say big appetite over the last few weeks and food focus has been extremely high, fed this back to K and we have had a significant food increase. We have also increased Lantus with meal 1 to 20iu and brought in Fiasp/ Humalog 5iu pre and 5iu post.

Diet;

Training day nutrition

–

1- 150g berries
100g cream of rice 40 iso whey 30g almond butter

2- 150g chicken 100g jasmine rice 100g greens
50g pineapple 5 g safflower oil

3- 150 g low fat steak mince 100g gluten free pasta 120 g low fat Bolognese sauce 20g low fat dairy free cheese 100g greens

Pre 140g cor 20g dark choc 100g banana 150g chicken 100g greens

Intra 15 g eaa 5g creatine 10 g glutamine 25 g sustain

Post 140 g rice based cereal 40g isolate whey 100g fruit

6- 350 g fat free yoghurt 150g frozen berries 10g iso
20 almond butter

Rest day nutrition

–

1- 3 whole eggs 4 whites 1 chicken sausage 2 Turkey bacon 50 g spinach 50 g mushroom 100g sourdough bread

2- 150 g chicken 100g greens 100 g jasmine rice 100g fruit
15g almond butter or dark chocolate or equivalent amount of low fat cheese options

3- 150g low fat beef mince 100g jasmine rice 100g greens
100g low fat sauce

4– 150g salmon 100g rice
100g greens 150g fruit

5- 40 g isolate 120g oats 20g almond butter 10g dark choc 100g berries

6- 400g fat free yoghurt 150g berries 20 almond butter 10g dark choc

We agreed I must make vacuum training a non-negotiable this off season to really keep the waist tight and grow everywhere else- game changer for classic cores?

Lat bias pull today, best session to date due to actually learning to train the lat each week more accurately. Training progress is flying right now, loving every session and leaving it all on the gym floor. Tomorrow- shoulder focussed push, the aim is for delts bigger than my future!!!

Lets goooooo!

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[Joe Richardson]

Yes guys, a few days away from the log… my bad?

Weight has been trending down through the week, seeing a low of 97.4 yesterday. Today I woke at 98.3 after a very very good leg session yesterday.

Main movements from yesterdays session was banded cybex leg press with a 2 second hold in the stretch (340kg + 2 5inch bands x 8) and DB RDL with a 2 second hold in the stretch (60kg x 10).

Big rest day today and some deep tissue work, my first in 3 weeks and I remember why I keep them to once per fortnight as a minimum for a reason. 90 minutes alone on my upper, forearms, anterior delts and upper back were completely knotted.

Training is currently flying in terms of progression, definitely finding my groove now. It’s at this point we have to be so meticulous with all recovery aspects in and out of the gym and keep on top of form, not allowing myself to get caught up in the log book games.

Anyone who’s on the fence about investing into tissue work, trust me it will make all the difference!

Very excited for a trip to kings gym in croydon next Saturday, tomorrow; arms & upper.

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[Joe Richardson]

Yes guys- I hope we are all well.

Morning bodyweight currently sat at 97.7- we saw it peak yesterday morning at 98.8 but that was following an off plan meal at FiveGuys with marn on Sunday afternoon.

My appetite is in such a good place right now, last week it got higher as the week went on which is why I felt I could stomach a sensible FiveGuys and it not negatively impact my appetite for the remainder of the day and the day following.

Checked in with K yesterday- another very positive check in/ feedback if I do say so myself. My body is really playing ball so we have earned the right to titrate my cycle up to 175mg primo EoD (50mg increase) and increase training volume for arms, chest and delts by adding in some set intensifiers. K says once my weight settles we will increase food also. Predicted weight to hit 99 by the end of the week… I really don’t think we will get into the 98’s with where my appetite is sat, but we shall see?

Arms/ Upper on Saturday, then upper back bias pull yesterday. Two very very good sessions, taking progress across the board with both. Yesterdays pull session was the best upper back session yet, I have really had to dig to learn to bias upper and bias lat but we are making inroads.

Chest focussed push today with increased volume from this weeks check in so I am very excited for this one. We used to pre-exhaust with 2 sets of Pec Dec on this session, but now we will activate chest not to failure and go straight into incline prime press, moving Pec Dec to 4th movement of the session… so time to get strong on the presses!

If you don’t follow me on IG here is a physique update I posted on there… 7 weeks into this 25 week push up phase✌?

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[Joe Richardson]

S’appnin my G’s… 97.5 today.

I usually see a drop on the scale following legs. Appetite is in such a good place, if we keep this up I can see this first phase being a very productive one!

Legs was a 10/10 session yesterday- very happy with performance, energy and focus.

Was one of those sessions that just flew; 4 plates on the hack for 9 + 1 assisted and 9 plates on the pivot press for 13 reps.

I am paying for it today though as my legs are smashed. Rest up today as usual. Hot bath pending this evening.

I have always opted for a rest day either side of legs, then in for arms and upper top up tomorrow so next time I get on stage my arms don’t represent that of wet noodles?

Just started “Atomic Habbits” this morning and I have to be disciplined not to read the whole thing in 24 hours.. what a book!

Enjoy your Friday people!

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[Joe Richardson]

Hi Joe, what are the benefits of the L-Carnitine pre workout? Is 200mg a good starting dose? Thank you!

Hello mate- in an off-season setting we take it pre-workout mainly for insulin sensitivity, carbohydrate uptake, cognitive enhancement and focus during training, but also has other benefits such as improving lipid levels.

This isn’t required for everyone, but those who are really wanting to go far with BB and want that 0.1% then it is beneficial in that sense.

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[Joe Richardson]

97.7 upon wake today.

I have been lingering in the high 90’s for quite a few weeks now.

Quiet rest day for me yesterday.. mobility work, client work, steps, cardio, sunbed, visited my mam in the evening with my staffy girl, Ron!?

Usually I will make a conscious effort to do something none bodybuilding related with Marnie on a rest day but we are both fairly busy atm. So it was meals in, feet up and get ready for todays session.

Legs on the cards today! Main movements being cybex hack and cybex pivot press…

To. The. Death.?

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[Joe Richardson]

Well funnily enough I’m adamant primo is giving me reflux

As is one of my clients

As is a friend of mine

I can’t find any literature about it but it’s the only think I’m taking different

As with the others.

Interesting you now report the same.

What brand are you using.

Acid reflux has now subsided mate. The only other thing it could potentially have been is I had just ended a 4 week run of DBol. However in the past I got no issues with DBol.

Brand is USPPG.

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[Joe Richardson]

Leg DOM’s are real still from Tuesdays session which was f*cking savage! A lot of good work in the session which I am pleased as anxiety was elevated which is normal for me when having to set new numbers on new kit. Don’t have my log book to hand but this is the session:

Adductor: 15+/ RP

Seated leg curl: 10-15/ DS

Leg press: 6-10 + FR

Hack squat: 6-10/ DS

Leg extension: 15+/ DS/ DS

Hyperextension: 8-12/ 8-12

Standing single leg curl: 10-15/ DS

Seated calf raise: 10-15/ DS

Toe press: 15+/ RP

The leg press is an old school panatta pivot press, similar to the cybex that Jamie has… very heavy in the hole! 7 plates a side felt more like 12, extremely unforgiving and only managed 6 reps plus a forced, so next time its on!!

I had my first session of shockwave therapy on Monday for my old man forearms… a very weird bit of kit, if you’ve ever used it you’ll know what I mean. It seems to have helped a lot just in everyday activities so we shall see how it holds up tomorrow for pull. Before this physio appointment I could barely do a curl without it giving me some pretty intense pain. Removed any hammer curl variants as that was triggering it more than anything but even supinated curls of any kind, the load was really going through the forearm muscle with it being so tight, so my bicep was definitely missing out on a lot of stimulus.

Push tonight, reintroduced incline DB press for the first time in around a year so lets see where we stand with them.. last time I touched incline DB I was sitting under the 57.5’s for sub 10 reps.

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[Joe Richardson]

Last week was all a bit of a blur as the facility I was training from was ordered a closure notice and had to appear in court on Thursday. So I decided to train Mon/ Tues/ Wed instead of Mon/ Tues/ Thurs as they were closed for the court appearance.

Long story short one door closes, another one opens. You find ways to keep going- luckily I found another undisclosed location… 2 hour round trip, 150 upfront. Not me trying to be the big “I am” but if you want something bad enough you will find a way, if not, you find an excuse.

Last week looked like;

Mon: PUSH A

Tues: PULL A

Wed: LEGS A

Thurs: OFF

Fri: OFF

Sat: PUSH B

Sun: PULL B

Rest today and back in for LEGS B tomorrow. Lots of toys to play with, most of the kit is old school Panatta, Hammer strength etc.

First week of the blast has been a very good one. Lots of good numbers set and due to the faster acting esters and an extra meal added, strengths in a very good spot. Weight increase from 217.7lbs to 223.5lbs.

Diet change to M1 as I was experiencing digestion issues with whole eggs, turkey bacon and bagels. Swapped out for 100g rice flakes, 50g whey, 30g coconut oil and 5 egg whites.

If anyone knows how to cook rice flakes.. LMK.

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[Joe Richardson]

When you say +1 is that +1 rep on last rotation of Push A or is that +1 forced rep?

+ 1 is a forced rep mate, DS is a drop set, RP is a rest pause

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[Joe Richardson]

PUSH A

Incline Machine press; x 6 + 1/ DS
Shoulder machine press; x 6 + 1
DS close grip smith press; x 9 + 1/ DS
Pec fly; x 14/ DS/ DS
Standing cuff lateral; x 13/ x 20
Single arm rope overhead ext; x 10/ DS
Straight bar push down; x 14/ DS

Static stretches

Very good first session of the new split. Numbers set for this rotation, ready to progress.

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[Joe Richardson]

Great to have this log back mate! Whats current diet looking like since the last update?

Hello mate, diet below. We have dropped cals slightly from peak off season as we found we were gaining unnecessary weight & actually getting a negative return. We will potentially look to increase food slightly higher before prep so we are in a good starting position but even at this diet we are taking in a lot of cals!

TD Diet

M1- 4 Turkey rashers, 5 whole eggs, 1 bagel, 50g jam, 100g pineapple

M2- 200g chicken, 100g basmati rice, 75g avocado, 10ml EVOO, greens, 25g raisins

M3- 200g chicken, 50g basmati rice, 300g white potato, 10ml EVOO, greens, 25g raisins

M4- 100g CoR, 50g isolate, 100g blueberries, 30g honey

Intra- 30g KarboMAX, 20g EAA’s

M5- 100g rice cereal, 50g isolate, 100g banana, 2 Nutrigrain bars

M6- 300g Fage yoghurt, 50g isolate, 50g almond butter, 5 rice cakes

NTD Diet

M1- 4 Turkey rashers, 5 whole eggs, 3 slices wholemeal bread, 100g banana

M2- 100g CoR, 50g isolate, 100g blueberries

M3- 200g chicken, 100g basmati rice, 75g avocado, 10ml EVOO, greens, 25g raisins

M4- 300 flat iron steak, 400g oven chips, greens

M5- 300g Fage yoghurt, 50g Isolate, 50g almond butter, 5 rice cakes

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[Joe Richardson]

A few people have requested I fire this back up so that is what I shall do. I’ll try my very best to keep on top of entries this time round- off season isn’t all that fun for journals!

So since my last log we have come out of a lockdown and back into another one… I mean I wasn’t at all surprised.

We were placed into tier 4 in the north east so I was travelling to UF Normanton and York to train as they were in Tier 3 but then as I was travelling back from Normanton the whole country got locked down so that was that fucked.

The push phase I mentioned above was a very successful one… definitely ended the push up phase at my heaviest and my all time strongest. I found I got no sides from tren A which was my first time running that compound. Tren E I find I get acid reflux.

We took my body weight up to 232lbs and held it there, just as we were due to drop into a cruise the announcement of gyms closing happened. If I was to take a silver lining then it would be that- at least I wasn’t mid push then we got locked away.

Back to the gyms which I was training from in the second lockdown during November, which I am extremely fortunate to be training from there still.

I am just coming out of a 4 week cruise now and I will be back to full training volume, full food amount and back on cycle tomorrow.

Due to the way the start of prep has come around, anth has decided to do 2 short 6 week pushes using fast acting compounds and shorter cruise periods between before coming down into TRT one last time before prep.

Cycle as of tomorrow will be;

200mg Test Cyp (TRT dose just continued)
400mg Test Prop
400mg NPP
400mg Mast Prop
40mg Anavar ED

Training;

Since being in lockdown I have reverted back to Push, Pull, off, Legs, off. I found the single body part split with so many added intensifiers was just crushing me. So I have dropped out some of the intensifiers, not all, but I will still be mainly performing 1 working set to failure plus a drop set/ rest pause/ forced rep.

Also, I have since gained a new training partner who has pushed onto me accuracy and control of weight. I do believe we all get caught up in slinging weight not lifting it and chasing log book numbers. So I’m very happy they have reined me back as it will definitely better me in the long run.

I will be log booking only my big lifts and looking to progress them, the accessory work and isolation stuff I will log but not directly aim to beat reps, just take the muscle all the way to failure with that set weight. Things like leg extensions, ham curls, arm work etc.

Anything else you guys want to know leave me a question and I’ll answer 🙂

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[Joe Richardson]

Right, I think its time we pick this log back up & continue to document this offseason phase for me before we look to compete at the back end of next year!

What’s been going on… from my last entry on the 1st October, I only got another week of training under my belt then tested positive for Corona so we shut down the first push up a week early.

Weight hit 230lbs at peak which is the heaviest I’ve ever been and definitely the biggest and strongest. We then dropped in to TRT and a mini cut from the 12th October which we have held weight nicely at 220lbs.

Training has been 3 days a week, Monday: Chest & arms/ Wednesday: Legs & calves/ Friday: Back & shoulders. All intensifiers dropped out, 1 working set to failure per exercise. This is something I was sceptical about but the main thing I have learnt from Anth is rest/ fatigue management is key. I have only gotten stronger and the look is a lot fuller. We dropped out compounds and dropped calories down so that needed counterweighting with less training volume.

I have been very fortunate to have been training out of a gym this “lockdown”… not much of a lockdown really. In terms of calories dropped, we decided to take a whole meal from training day and a whole meal from rest day as this meant bed earlier rather than just shaving from each meal. It definitely worked! Cardio 5 x 30min walks fasted.

The plan now going forward is to see this week out on TRT and reduced volume/ food, but to kick things back up a gear as Monday coming. Cycle is going to be short but sweet in order to align us up for next year… Test P/ Tren A/ Mast P/ Anavar for 8-10 weeks. I believe we then to drop into a cruise again before one last push early next year then a cruise then finally hit prep!!

Any Q’s, drop them below!

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[Joe Richardson]

AJ, for those like myself who aren’t as clued up on natural bodybuilding… do you mind explaining how pro cards work in natural competitions? i.e are there multiple fed pro cards to earn? multiple pro competitions which you need specific cards for? Is there a pro card that is a natural version of the ifbb pro card? Thanks man.

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