Joe Richardson
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OFF SEASON DAY 10.
Anth happy with the fuller look. Surprised at the 10lb jump but as he said, its gone to all the right places. No changes this week, crack on.
Trained back yesterday for the first time on the new split. Really intense session, again not a lot on paper but you make the work as hard as you want to make it. It is essentially the Blood & Guts training session… even using the same pullover.
Note to self… when joining a new gym, check the closing time on a weekend as they’re usually sooner than a weekday:) Just finished on time, but felt pressured and rushed to do my RDL which I hate so that will be getting attacked come Thursday.
Session was:
– Nautilus pullover
– Hammer Strength underhand pull down
– Dorian BB row
– Hammer Strength Mid row
– RDLSome really good numbers set across the entire training programme, now the real work begins improving those lifts and leaving everything in the gym.
Instagram: joerichardson_
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OFF SEASON DAY 8.
Another red hot day in the UK, not ideal for training but plenty of fluid and electrolytes and we are good to go.
Really good calves & glutes session, enjoying having them on their own day and not allowing them to become an after thought after legs.
Session was:
– Watson Donkey calf raise
– Hammer Strength Seated calf raise
– Atlantis Toe press
– Nautilus Glute bridgeChecked in with Anth this morning. Scale sat at 199lbs… 10lbs up on last weeks weigh in. See what the big man has in store for the coming week!
Back tomorrow which I am gassed for, first one back and my favourite body part to train!
Instagram: joerichardson_
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OFF SEASON DAY 7.
Shoulders, triceps and traps in a very very hot UF! Don’t think I’ve ever felt so weighed down from wet clothing!
Best session yet since gyms reopened, very accurate session for the first one out the gate… all numbers gauged correctly and logged for next time round!
Session was:
– Seated DB raise
– Hammer Stength shoulder press
– Prime rear pec-dec
– Lying DB rear delt raise
– Cuffed laterals
– Tricep rope push downs
– Dual arm DB over head extension
– Prime tricep dip machine
– DB shrugs
The only exercise we will swap out is the cuffed lateral and swap for the Atlantis seated lateral raise. I just found the cuffs a faff on to sort between 3 of us and also the Atlantis seated raise is an amazing piece of kit.. really does isolate the delt well. If you ever visit UF Durham and train push… I highly recommend the Atlantis lateral raise!
Check in tomorrow with Anth and then training calves on their own as they really need their own day to develop… plenty of kit in the gym to smash a good 45 minute session.
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Legs on the menu tonight… happy with numbers set being the first session back for this body part. A very good level of intensity and energy, again added to by UltraFlex’s atmosphere.
I’ve noticed UF Durham is like the North East hub for everyone to come together centrally. Brings people from all over… Stockton, Newcastle, Blythe, Sunderland… a good mix of hard working guys & girls!
A couple tweaks to be made here and there but that’s going to be the case for the first week while we feel out the sessions. Less warm ups required next time around!
Session was:
– Cybex Eagle leg extension
– Cybex leg press
– Cybex hack squat
– Walking lunges body weight on the astro track
– Nautilus Lying leg curl
– Prime Seated leg curl
– Nautilus AdductorAgain, not a lot on paper but each set is a soul taker.
Cybex leg press example: x 10-12… Drop set x AMRAP… 10 breaths into rest pause AMRAP.Instagram: joerichardson_
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I have 5 litres minimum every day but on a training day I usually shoot for 6.5-7.5 litres, however that being said I sweat a lot and heavily salt meals so hence the large water intake.
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Keep growing dude
That’s the plan man… got some making up to do thanks to COVID-19 but the fire is lit!
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OFF SEASON DAY 5.
Completely forgot to log in here after training Chest & Biceps Monday, too gassed!
An unreal first session to kick start the offseason. Not totally disheartened by the numbers set. Felt amazing to be back in a packed UltraFlex… electric atmosphere which I feel does go a long way towards your training! VERY excited for what is to come this year… definitely have enough time to rinse a good push up.
Session was:
– Cybex incline smith press
– Hoist flat press
– Prime pec-dec
– Bodyweight dips superset bodyweight pushups
– Alternate DB curls
– Prime preacher curl
– Hoist seated cable curlDoesn’t look a lot on paper but when each exercise has its own intensifier added on, its more than enough! For example Hoist press; x 10-15… Drop set AMRAP… Drop set AMRAP… Rest pause into partials, one set is more than enough.
Tuesday- Big rest day & by big I mean I did fuck all but my cardio, rest and eat. My appetite is in a really good spot even after the additional bump in cals… stomach stays very flat, no bloat and ready to eat 60-90 mins later.
In for the first leg session today… anxious and excited, who doesn’t love a leg session!!!
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How comes you guys decided to swap to test prop and tren ace 8 weeks in mate on the off season push? And what will be the plan after that?
Just with them being faster acting esters theyll leave the system faster when we eventually drop back to cruise, turn the blood work around quicker and then we can have another crack!
Plan is to assess weekly from week 10 and keep pushing as long as we aren’t injured or fatigued to breaking point, catch it before we do fatigue, drop to cruise and have another off season push.
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Training & Cycle update:
1 on 1 off approach for training.
Mon: Chest/ Bi’s
Wed: Legs
Fri: Shoulders/ Tri’s
Sunday: Back
Tues: Chest/ Lateral movement/ Tri’s
Thurs: Back/ Rear delt movement/ Bi’s
Saturday: Legs
Mon: Chest/ Bi’s
Wed: Legs
Fri: Shoulders/ Tri’s
Sunday: Back
Then repeat that 3 week block. Aim is majority 1 working set to all out failure plus drops/ rest pauses/ partials etc.
Cycle update:
Weeks 1-8
750mg Sus
450mg NPP
40mg Anavar ED (first 3 weeks)
Weeks 8-10
500mg Test Prop
225mg Tren A
Once we get to week 10 of the cycle assess the fatigue/ injury situations if any/ progress with training and extend Prop & Ace on a weekly basis. Could extend by 4 weeks, 6 weeks, 8 weeks if we are on a good run and so on.
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Instagram: joerichardson_
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OFF SEASON DAY 2.
First day back at the north east Mecca.
Don’t start the actual plan till Monday so yesterday we hit the calves, Tri’s & Bi’s set up and trialled it. Very good session… I may grow me some calves by Christmas…
Session was:
Donkey calf raise:
x 12-15
Drop set x AMRAP
Drop set x AMRAP into partials
Seated calf raise:
x 12-15 + 2 forced reps
Seated toe press:
x20
x20
x20
Rope push down:
x 12-15
Drop set x AMRAP
Drop set x AMRAP + partials
Dual arm DB overhead extension:
x 8-10
Prime dip:
x 10-15
x 10-15 + isohold
Alternate DB curl:
x 8-10
Prime preacher curl:
x 8-10
Drop set x AMRAP
Hoist curl:
x 20
x 20
x 20
Rest day today, go again tomorrow for the actual start of 10lbs of tissue… chest n bi’s so best eat up!!!
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OFF SEASON DAY 1.
Road to 235lbs…?
Food increased out the gate.
TD:
– M1 +1 bagel & 25g jam
– M2 +50g rice
– M3 +300 white potato
– M4 +25g CoR
– M6 +5 rice cakes & 50g almond butterNTD
– M1 +2 slices wholemeal toast
– M3 + 50g rice
– M5 + 5 rice cakes & 50g almond butterMacros… all of them, in time!
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Designed specifically for the advanced bodybuilder… whos risk to reward ratio leans more towards the risk side, due to their extreme levels of strength.
Everyone else is to concentrate on getting as strong as they can until that risk over rides reward across the board. Most aren’t near that at all.
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July 24th… Brocember the 24th… one more sleep till gyms reopen!
A fairly none event week for myself. I have taken Monday-Friday completely off training, 5 consecutive days of rest to allow my body to be fully rested ready for the intended next 16-20 weeks of pushing hard. Massage Wednesday working on the front this time.
Blood work came back Monday, sent over to Anth and given the green light. LDL & cholesterol slightly elevated, so intention is to bring them down over time, apart from that nothing out of the ordinary. Haemoglobin in range by a fair few points which I am pleasantly surprised at as we will likely be using EQ as one of the compounds.
I predict an all time low weight for tomorrows check in, 189/188lbs. Just off the mirror alone I am right down, I wont say sucked down because we are no where near that level of BF, but we will definitely catch a good food/ drug rebound off this tidy up! Appetite is crazy.
Hope everyone is ready to rock and roll tomorrow… I know I am!!!
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Chest and biceps last night with Anth. Really good session, mad DOM’s in my chest AND in my biceps??? Last time I had bicep DOM’s was when I was like 16! Really appreciate Anth running me through these sessions before we drop the hammer so I get a good understanding of what each sessions standard should look like.
Session was;
Incline BB:
– x 6-8 + 2 forced reps + 1 negativeHoist chest press:
– x 6-10 + 2 forced
– Drop set x AMRAP (last rep super slow eccentric)
– Rest pause set x AMRAP as slow as possible concentric & eccentric reps + partialsPrime pec-dec:
– x 12+ (hold last rep for 5 seconds at the contraction)
– Drop set x AMRAP (last rep super slow eccentric)
– Rest pause set x AMRAP as slow as possible concentric & eccentric reps + partialsBody weight dips + Body weight press ups:
– x 2 rounds of AMRAPSupernated dumbbell bicep curl:
– x 10+ each arm + 2 forced repsPrime preacher curl supernated:
– x 10+ reps + 2 forced
– Drop set x AMRAP (rep ROM only half way down & crunch into contraction)Giant set finisher: EZ bar 21’s + Dumbbell hammer curls (both arms) + straight bar drag curls
– x 2 roundsInstagram: joerichardson_
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Coming to the end of 2 consecutive rest days. Bloods were taken this morning so turn around for those should be Wednesday at the latest… I don’t expect any surprises as I haven’t ran anything high dose or harsh. I have been on top of my health supps also, the only thing I expect to be out of range is my Haemoglobin but not by much, if so then I shall donate blood.
Checked in with Anth this morning, holding 190lbs and my appetite is raging. The extension of gyms opening on 25th July has its blessings in a sense that it’s allowed me to push down further and be in an even better position come next weekend!
Chest & Biceps with the boss tomorrow evening, should be a good one! Now time for a big sleep before cardio in the AM!
Instagram: joerichardson_