[Joe Richardson]

Mr 7 plate Cybex hack squat himself haha.

Good to see you on here bud- scary strong man!

Instagram: joerichardson_

[Joe Richardson]

Travelled up to Durham for Cybex Legs today, was a very successful session

Adductor x1
Prime Extension x2
Prime Lying Curl x2
Cybex Leg Press x2
Cybex Hack x1 – did this top banded, felt mint
Nautilus Lying Leg Curl x2
Nautilus Hip Thrust x1
Seated Calf Raise x2
Bicep Curl x3
Ab Crunch x3

One round of posing

Any reasoning behind swapping out the Cybex eagle leg extension for the prime extension mate? Or simply better piece of kit in your opinion?

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[Joe Richardson]

Love heart & Vital support covers all bases.

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[Joe Richardson]

Not a bad place to be when your prep diet is higher than most peoples off seasons haha!

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[Joe Richardson]

OFF SEASON DAY 20.

Legs are in bits today after training last night. Training legs is one thing, but in this heat is a whole different ball game. Came away from the session as if I’d just walked into the showers mid session for the crack. Regardless of the heat, every movement saw progress! I wonder how many people made up excuses not to train last night or not beat their log book… these days are what separates the pack!

Session was:

– Cybex leg extension
– Cybex leg press (450 x 10, not breaking records yet but creeping back up)
– Cybex Hack (70/ side x 10, again no world records broken but creeping)
– Body weight walking lunges
– Nautilus lying ham curl
– Prime seated ham curl
– Nautilus Glute machine
– Nautilus Adductor

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[Joe Richardson]

Off up to Durham ultraflex today to check out Anth Bailes new crazy gym.

Looking forward to the cybex hack

Time you training big dog? May see you about… I’ve got legs tonight as well… death by Cybex!!

Instagram: joerichardson_

[Joe Richardson]

OFF SEASON DAY 18.

Another very good session in the books last night. Body and mind is in such a good place and really starting to find a solid groove to this new training split. Increase in food has seen no gastric stress, it isn’t even what id consider high yet, slow increments to keep digestion happy. No distention or bloat after meals, appetite tells me I’m ready to go again after around 90 mins.

Session was:

– Incline Cybex smith
– Hoist chest press
– Prime pec dec
– Body weight dips supersetted with bodyweight press ups
– Alternate DB curl
– Prime preacher curl
– DB hammer curl
– Hoist seated curl

Something I am glad for during coronavirus is the time it has given me to really get into podcasts. Podcasts were never something I watched prior to lockdown… but during the pandemic, every day, multiple times a day I would listen and watch all I could to soak up new info, ready for getting back into the gym.

One of the main things I took away was to not just go through motions, slow everything right down, feel the muscles work and really aim to stay in a set for as long as you can! Sounds so obvious however, I do believe at some point we all will go through a stage of “going through the motions” with our training. I will hold my hand up and admit that just prior to lockdown I was going through the motions a little bit too much, so I am very happy for the mental reset.

Rest day today… Naps, CoD and lots of food. Early night, legs tomorrow!!!

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[Joe Richardson]

All relatively the same plane of movement… Your muscle only really knows stress and load.

Personally smith, due to accuracy of load placement and energy expense is on the movement itself, rather than unracking a barbell or chucking up some DB’s.

However, DB would be my second preference/ rotation.

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[Joe Richardson]

Rohm- probably the most consistent UGL
USPPG

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[Joe Richardson]

Push session today was amazing
Everything was up
First day the trestelone went in pre workout was it a coincidence @sam-rich hmmmmm

haha only time will tell mate… if not then its a f*cking good placebo 😉

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[Joe Richardson]

OFF SEASON DAY 16.

Short, sweet but intense calves/abs session this morning. Making sure we get good growth on the baby cows before the next stage outing!

Session was;

– Watson donkey raise
– Hammer Strength raise
– Atlantis toe press
– Hanging leg raises

Plan back from Anth. Cardio down from ED 45 mins fasted walk + extra 30 mins PM walk on rest days… to Monday-Friday 30 mins fasted walk.

Food increase along side below;

TD:
– M1 + 1 bagel & 25g jam
– M3 + 50g rice

NTD:
– M2 + 50g Cream of Rice
– M4 + 200g 5% oven chips

In for chest & biceps tomorrow, big sleep now!

Instagram: joerichardson_

[Joe Richardson]

OFF SEASON DAY 15.

Rest day yesterday and a big sleep in prep for today’s leg session which was a nasty one, but again everything progressed massively. Every session has been spot on this week, very happy!

Session was;

– Prime leg extension

– Cybex leg press

– Cybex Hack

– Body weight walking lunges

– Nautilus lying ham curl

– Prime seated ham curl

– Nautilus Glute machine

– Nautilus Adductor

Annoying as there’s now 4 pieces of kit broken in UF Durham… 2 of which in my rotation! Hoist cable curl & Cybex eagle leg extension… Seeing a lot of newer members taking the piss with machines and not using them properly just dropping them trying to create a “look at me” scene. Not cool bro.

Checked in with Anth this morning… up .25 of a lb this week, tiny in comparison to last weeks 10lb jump! Appetite is sky high so in a really good place! Caught him before training today & he said cardio will be coming down a lot and food will be going up… lovely, let’s get swollen! Just waiting for the actual plan and will document changes in here.

Rest now and in for some calves and abs to end the week tomorrow!

_________________________________________
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[Joe Richardson]

Any feedback from the addition of Trestalone yet mate? Ripped any doors off hinges?

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[Joe Richardson]

OFF SEASON DAY 13.

Yesterday was a rest day in prep for todays back/ triceps/ traps workout.

Another massive leap in progression today saw all movements with added weight and/ or increased reps. Very happy. Everything is beginning to work together… new split with increased rest, increased calories, fast acting compounds, new gym environment, all settling in nicely! Definitely can see some good progress made by the end of this run.

Session was:

– Nautilus pull over
– Hammer Strength underhand pull down
– Dorian BB row
– Hammer Strength mid row
– RDL (May swap out for dead-stop rack pull, for me more back recruitment from resetting each rep)
– Rope push down
– Dual arm DB overhead extension
– Prime dip machine
– Atlantis unilateral shrug machine

Rest up now & tomorrow as I am battered from that. Legs Saturday, meant to be a hot one as well. Fun!

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[Joe Richardson]

OFF SEASON DAY 11.

Chest/ Bi’s & lateral raise movement.

Could not be happier with todays session. Left it all in the gym.

Session was:

– Incline Cybex smith (+ 2 reps on last week)
– Hoist chest press (+ 4 reps on a last week)
– Prime pec dec (up a pin + same reps)
– Body weight dips supersetted with bodyweight press ups
– Atlantis seated side lateral
– Alternate DB curl (+ 2.5kg on each DB + same reps)
– Prime preacher curl (+ 5kg + same reps)
– Hoist seated curl (up a pin + 1 rep)

Always make sure I static stretch each body part I train as I box it off during the session, help with blood flow and fascia.

Eat up now. Rest day tomorrow. In for back Thursday!

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