Joe Richardson
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Just my opinion on this… but its the offseason… I wouldn’t be concerned about being fluffy.
If you really want to pack the tissue on then you’re going to have to look “watery” to a degree.
Usually the guys who have the thin skin and “dry” look in their off seasons are seasoned competitors and have been doing this a long time.
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OFF SEASON DAY 69.
So far this week has been a really good week in terms of performance in the gym and I don’t see this slowing down- I will keep prodding Anth to let me continue this push as long as we can as I really don’t feel fatigued at this point despite the amount of food going in and the intensity in the gym. I really enjoy the 1 on/ 1 off approach as it allows me a day to rest before each training session.
Feeling fuller from the insulin PWO, end of the day scale weight has creeped up 3-4lbs… excited for blood levels to increase with the Tren & we should see the benefits soon.
Training highlights…
Mondays chest session: 3 plate Cybex incline press x 5+2, 4 plate hoist chest press x 14
Wednesdays leg session: Cybex leg press 480kg x 9, 4 plate Cybex hack x 7Confidence under heavy chest movements is definitely back now as I have always been slightly wary since I strained my chest post comp in 2018 but happy with 3 plates on the Cybex smith as it has no counter weight and is very unforgiving.
In for delts & triceps tomorrow, edging closer to a 4 plate Hammer strength press… stay in my lane for now with 75kg a side!
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Your physique has literally morphed over the last few weeks since you really pushed the pedal down mate- very unique look which will definitely catch the right attention on stage!
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Unintentional 3 week hiatus… whats been happening…
Unfortunately I had to take a back seat from training for a week (12th-19th) as I picked up some bug. Ran rest day diet the entire week, gained a pound on the scale and just managed not to lose my head during the time off. All in all, id consider that successful lmao. The reason I say try not to lose my head is literally the week prior I took a deload so I felt like I was waiting time, which I was, but it was something out of my control.
Back in the gym since last Sunday, picked up right where we left off, no strength lost, everything progressing really well since. Took Cybex smith for a run on 3 plate incline press for 5 reps, Hammer strength shoulder press 75 a side for 8 reps, Cybex hack 4 plates for 6 reps, 5 plate shin rack pulls for 8 today… chugging along nicely.
No changes to the diet, no need really when scale weight is on a steady climb and performance is good. Currently sat at 218lbs @ 5’7, digestion is taking a slight knock so I have added in 1 tab of Digest Gold before each meal.
Drug wise, as of tomorrow 450mg NPP will be swapped out for 400mg Tren A. Cycle will look like 750mg Test E (out of SUS) & 400mg Tren A. As of today we have added in 10iu of fast acting slin post workout, first time using slin for me so interested to see results.
Possibly looking at 3 weeks max of this push before we look to scale things back and drop into cruise. Anth said we have had a very successful run, just about 30lbs up in 9 weeks… look to add 8-10lbs more in 3 weeks before we climb out the hole. For now, push on!
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I weigh myself once in the offseason. Saturday morning, fasted, job done.
Turn your attention more to getting strong af in the gym!
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TD Diet; 383P/ 746C/ 111F
M1- 4 Turkey rashers, 5 whole eggs, 2 bagels, 50g jam, 100g pineapple
M2- 200g chicken, 100g basmati rice, 75g avocado, 10ml EVOO, greens, 25g raisins
M3- 200g chicken, 100g 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 cakesNTD Diet; 342P/ 397C/ 110F
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 cakesInstagram: joerichardson_
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OFF SEASON DAY 45.
Been inactive on here last week due to the deload. Fairly none event week. Pink dumbbell, fluffy workouts. Gave the body & CNS a well deserved rest. There’s a lot more that wears our bodies down than just the physical training, things like using pre workouts with high stim contents, the mental prep/ set-up and aggression before every set.
Also managed to give a few machines a run in UF that I haven’t used before. Really impressed with the Prime plate loaded pieces like the incline press, shoulder press, pull down and the pin stack pull over. Not a fan of the Hoist pull down which is a shame because the Hoist chest press and seated bicep curl are really good!
Checked in on Saturday. Weight was up 1lb so current fasted weight sitting at 210lbs which will not be the case for much longer as diet has been increased a fair bit. Anth happy with where BF & appetite is sat so we have decided to drop the pedal some more. Will attach full diet on next post.
Monday was meant to be workout 1 post deload, chest & biceps… only to wake up to see UF Durham closed due to a member testing positive with Corona. Gutted to say the least. However, I can only praise Anth & Charlie for their professionalism in this instance. They did the right thing to close the gym immediately. Deep cleaned and gym reopens tomorrow. Still trained, just at my old gym which has everything I need to get the session done.
Rest tomorrow. Legs back at UF Durham Wednesday!
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Good session! Last devolume.
Pulldown x 8
Machine row x 13
Dual bent row x 8
Stretch chin x 8
Rear delt row x 8
Deficit trap bar pull x 8
Smith shrug x 6
Face pull x 15
Cable curl x 7
Leg raise x 29Feeling very good to get back into full volume in 2 days
We are busy , stress is much higher than I would like , Corinne’s work load is absolutely outrageous , I have finally persuaded her to hire a customer service employee for the whole brand , and then we have advertised to hire a second designer for clothing as we look to ramp up our growth. I legit do not know how Corinne does what she does, she handles accounts for supplements , clothing , coaching and the main trained by JP business ( we have 4 separate limited companies ) , she handles customer service for them all, she handles the enquires for the coaching , all of the athletes when it comes to their supps and clothing. I’m pleased at last she is willing to start delegating lol.
We have signed a new clothing athlete that I am very excited about . He is a big name
Marc Hector… ?
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I gave blood mid cycle when red blood cell levels were elevated. Didn’t state I used.
They test the blood before its allowed for patient use. Mine was given to someone in Sunderland hospital… happy days all round.
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I’ve been having the exact same issue when training legs. I found it was stemming from my first exercise which is leg extensions.
Because I was having to really pull myself down into the seat to prevent my hips coming up, it was giving me a shooting head ache up my neck and into the back of my head. Now I wrap myself in using back straps and it doesn’t occur anymore.
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OFF SEASON DAY 39.
Mega leg session went down Saturday… Took PB’s across the board and I am definitely still feeling the effects of that session today!
Checked in with Anth Saturday morning, sitting at 209lbs. We both agreed it is time to pull back and take a “Deload” this week. I have never been a fan of deloading as I struggle to go into the gym and give a subpar session. I usually favour complete rest for 4 days or so, but this is why we hire coaches… we listen and we learn.
Feedback from my body has been mainly lethargy outside of the gym. Feeling less energised out of bed, more frequent napping during the day, head clouding etc so fed this back and agreed the hole is now just deep enough to climb out from.
Going forward this week in the gym sessions will be 1 working set at 15-20 reps, going no where near failure and removing stimulants to give the adrenal glands a rest. Plenty of rest and this should see us drop some fatigue by Monday, ready to push on again for a further 5-6 weeks.
Not enjoyable, but a necessity in the process if we want to continue the push!
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OFF SEASON DAY 34.
Back & tri’s went down this morning! Another very good session, everything progressing nicely.
– Nautilus pullover
– Hammer Strength pulldown
– Dorian BB row
– Hammer Strength mid row
– Dead-stop rack pull
– Rope push down
– DB overhead extension
– Prime machine tricep dipHappy with the progression of the dead-stop rack pull 5th movement in. 220kg for 6 today, easily make this a 10+ rep movement on this run. Look to take 240kg for a spin in a few weeks. I perform this movement beltless also, I personally feel it provides a lot more benefit beltless.
I will also talk to Anth about swapping out the HS pulldown soon as its been a part of my back training for roughly the last 12 months if not longer. Probably swap out for the plate loaded prime pulldown.
Because I work a shift pattern, my training times change week to week. One week I will train after work at 6:30PM, the next week 10:30AM before work and so on. I really don’t find this a hinderance to performance as both have their benefits in my eyes. Training at 6:30PM = more meals + busier atmosphere in the gym. 10:30AM less time waiting around to train/ fresher + lighter stomach.
Rest tomorrow, in for legs Saturday!
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From this weekends check in.
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Yes joe.. do you feel doing this log works in a bit of a diary for you to wind down after a day of training etc and just tally up all that you have done for the day.. so you can tick the day off kind of thing?.. also.. do you have a manual job?
Yeah man- just a good finisher to the day as I only log lifts outside of this website.. I don’t have a personal diary as such. Could be a good idea tbf.
But also if anyone actually reads this, its a good insight into my current style of training (Hybrid of Dorians HIT & Patrick Tuors SST).. it may be of benefit? Idk.
Nah not a manual job as such. I work in pharmaceuticals… its not sedentary but it’s no labourer. I’d say moderate activity.
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OFF SEASON DAY 32.
Unintentional 12 day hiatus from my log haha, but we back!
Training has been flying! Very happy with progress at the moment, everything is climbing at a good rate. I will look to take the incline Cybex smith for a 3 plate run on Monday.. this will see me increase this lift by 10kg a side during the beginning of this run. Not breaking records for some, but for me this is heavy.
I have a few IG tv’s of my training up on Insta if anyone is wondering what example sets are currently looking like.
Starting week 5 of the push-up. Checked in with Anth on Saturday morning sitting at 208lbs fasted, at 5’7. 20lbs up on starting. Anth happy with how my body is filling out. No dietary changes since last logged in here. No need when I’m gaining 4lbs a week and performance/ appetite is improving- just keep attacking shit!
Anavar has ran its course in the cycle. Current; 750 Sus & 450 NPP weekly.
The current focus (Besides getting huge.. or attempting to) is controlling recovery and fatigue. Something which I am not so disciplined in… more is not more in this sport as we all know! The only indicator of potential fatigue creeping in is feeling sluggish on a morning even after a good nights sleep.
Fed this back to Anth and he predicts end of next week max, before we pull back slightly in the training (Drop out intensifiers etc). We want to dig a hole just deep enough so we can climb out of it… not so that we bury ourselves.
But for now, we crack on!!
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