Joe Richardson
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Look good for a first showing. Conditioning especially.
Just a case of overall size. Arms are definitely a strong point at this stage.
Going forward lots of heavy compound movements, progress them over time.
As above don’t over think/ over complicate right now… just eat, sleep and train hard AF!
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Due to your high stress during lockdown, I would maybe check your cortisol levels also.
If high then look into stress management.
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In for back today, rest Friday (pre blood work) and Saturday before going through chest/ biceps with the boss man Sunday night.
Felt strong today so decided to see how can far I could take some movements. Weighted chins with 25kg & DY rows with 180kg for a scrappy 4, not too bad at this point. Another good session and movements still making progress however, I have noticed things beginning to slow down with not being able to rotate exercises. I have also found now we have a set date for gyms re-openeing, mentally my groove for home training is slowing… desperate to put the peddle down. T-Minus 9 days… not that I’m counting…
Maybe look to have a few consecutive days off training towards the back end next week, leading into the weekend. See what Anths suggests after check in Saturday.
Todays session;
Weighted pull ups: x 11 x 7
DY rows: x 9 x 4
Rear delt lying row: x 5 > DS x 10.5
Shin height rack pulls: x 5
Shrug: x 15 x 21
Single supernated DB curl: x 20 x 11
Single hammer DB curl: x 20 > DS x 22Instagram: joerichardson_
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Since training legs on Monday night and as I am due bloods to be taken Saturday morning, I have had to shuffle training around slightly this week.
Yesterday I was in for shoulder and triceps. Decent session overall. Trained a lot earlier than usual, as my brother was in to train after me and we both started work at 2pm but were training different body parts. No sweat and everything progressed nicely however, with training a lot earlier than usual a slight dip in strength on my pressing movements saw me reduce load by 5kg on both deadstop barbell shoulder press and deadstop close grip barbell press. Still working to failure in the given rep ranges and during this stint of home training I wont lose any sleep over it.
Session was as follows;
Standing side laterals: x 35 x 30
BB shoulder press: x 6 x 9
Close grip BB press: x 7 x 10
Upright rows: x 16 RP x 8
Plate front raise: x 25
DB overhead extension: x 24 x 12
Banded push down: x 30 RP x 10Big into Branch Warren and Johnny Jackson at the moment and their relentlessness, so had to throw in some seated front raises with a plate!
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Rest day today, and lots of it after that leg session yesterday. Just got back from 2 hours of physio and we didn’t even finish everything as my back was so knotted up, it took longer than expected. I am back in on Wednesday next week for another hour to do what we didn’t manage today.
Nap, steak & chips coming up!
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Unreal late night leg session went down last night! Finally being able to use kit rather than barbells and bands… oh how I’ve missed the leg extension.
Myself and anth are adopting a hybrid training programme when getting back into gyms. Essentially we are taking standard Dorian Yates HIT training and adding the intensifier aspects of Patrick Tuors SST training. The aim of the session last night was to get a good understanding of what’s expected of me when we get back to it.
Anyone who’s trained with anth will know it’s no easy deal… especially legs! The man is a world of knowledge so I’ll take every chance I can to train with him and pick his brain!
The session was as follows;
Cybex eagle leg extension;
– x 6-10
– Drop set x AMRAP with static hold on last rep
– Drop set x AMRAP with extremely slow concentric/ eccentric reps and partials to failureCybex leg press;
– x 8-12
– Drop set x AMRAP
– 10 breaths into rest pause AMRAPCybex hack squat;
– x 12+ reps none stopBody weight walking lunges;
– As many lengths of Astro track as possibleNautilus glute bridge
– x 10-15 (1 second hold at top)Nautilus Adductor;
– x AMRAP 2 second in stretch & peak contractionNautilus lying leg curl;
– x 10-15, + 2 forced reps, + 2 negativesPrime seated leg curl;
– x 10-15
– Drop set x AMRAP with static hold on last rep
– Drop set x AMRAP with extremely slow concentric/ eccentric reps and partials to failureLegs = toasted. Excited to get my teeth stuck into this style of training.
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Sunday rest day. Been a nice change of scenery since lockdown started, spent the day at the beach! Turns out my girlfriend is better than me at arcade games… got crushed at Mario Kart!
Off plan meal from Anth, hit up Five Guys for the first time ever… I don’t know how I’ve never been before! Unreal to say the least, 2 triple bacon cheese burgers “all the way” on both, large fries, Oreo and peanut butter milkshake.
Big nights sleep then legs tomorrow… not at home… and not on my own…
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Looking awesome mate. Definitely keen to see what you look like after a good few months of getting your head down once gyms reopen in the nearby future??
Thanks man, appreciate that!
I can feel something epic coming from myself and Anth teaming up, as we haven’t been able to “let it rip” yet… probably leave the picture updates till Christmas and see what the transformation is saying!
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A very good look AJ mate, it’s all starting to come together nicely!!
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Saturday shoulders and arms went down, again such a good session like last week. I’m very happy as I’m a stronger puller than I am pusher but over lockdown my push has been drastically improving and especially noticeable on my “top line”.
Checked in with the boss today, 190lbs on the button so roughly 3lbs dropped over the 2 weeks on Clen. The look is significantly improved from the start of lock down in terms of body comp & appetite… the rest of the look I hate. But I am trying to tell myself it’s all part of the bigger picture. I pray to the muscle gods over the next 5-6 months of the year, if I work my ass off they allow muscle memory to be a thing!!
Today’s session;
Standing side laterals: x 30 x 25
BB shoulder press: x 6 x 8
Close grip BB press: x 8 x 9.75
Upright rows: x 20 RP x 7
Shrugs: x 12 DS x 20
DB overhead extension: x 22 x 12
Banded push down: x 23 RP x 10
DB Hammer curl single: x 18 x 22
Strict BB curl: x 12 RP x6Relaxed shot post workout last night below.
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Completely forgot to log yesterday’s leg session. Not the worst session in the world, not the best either.. numbers beat and matched. Legs at home is a struggle with just a barbell and bands, I’m not an avid barbell squatter… my back gives before my quads! Can’t wait to jump back on a hack squat and leg press.
Session was;
Banded extensions; x 55 x 55
Barbel squat: x 6 x 10 x 15
Pit squat: x 6
RDL: x 7 x 10
Banded seated ham curl; x 40 x 40
Seated calves: x 36 x 30
Standing calves: x 25 RP x 15FINALLY a date to get back into gyms… I think they could’ve opened sooner as 90% of gyms were actively allowing themselves to be covid ready for the 4th but hey-ho at least we have a date haha.
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Very please with today’s chest session, a load of progression across the board… 2 reps up on most movements! Really enjoying using rest pause sets for extra work rather than 2 straight sets. Now time to rest up and eat up.
Managed to book myself in for some physio next Tuesday which I am desperate for! Extremely grateful for being able to get that done as I am in bits!
Clen now up to 160mcg’s for the next 5 days then that’s the 2 weeks cycle complete. I estimate a 4-5lb drop total from this run of Clen without touching caloric intake and expenditure.
Today’s session;
Incline DB fly: 10 plates x 40 x 40
Incline bench DS; x 7 x 14
Flat bench DS; x 7 x 8
Weighted dips; x 10 x 12 > BW AMRAP
Banded iso hold; 1 min
Over head extensions; x 22 x12
Banded extensions; x 20 x 22
Side laterals; x 20 RP > 10Still no news on gym dates, it’s really just taking the piss now… we are just being dangled on a piece of string. It’s clear they have no care or intentions of opening soon.
For now though we crack on with garage training!
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Hey Kuba !
How’s the wide attachment for a cable called that you’re using sometimes where you can attach ropes in different widths ?Thank you !
Prime attachment.
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Monday, which means training back and it was a good one! A lot of movements progressing nicely, however only managed to match my conventional deadlifts on both sets but at a 2lb drop from last week, and still not on cycle/ surplus to hold that strength is a positive in itself. Still bummed about not progressing it but to mope won’t fix it. Next week I will pull the to exercise number 2, and take BOR’s to 3rd exercise in.
Yesterday was a nice chilled, rest day spent at my girlfriends house. Nice to finally be able to spend some time with her and stop at her house over night with the whole corona virus shit.
I have been bouncing ideas off Anth with my cycle and training. Discussions have gotten me even more excited for the second half of the year… sat waiting patiently like a coiled spring now!
Today’s session;
Weighted pull ups: x 16 x 9
DY rows: x 8 x 15
Deadlifts: x 5 x 12
1 arm row: x 10 x 12
Rear delt lying row: x 10 > DS x 14
Shrug: x 15 x 18
Single supernated DB curl: x 18 x 9
Single hammer DB curl: x 15 > DS x 22
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Yesterday’s legs was a “toy out the pram” type of session. Everything just felt heavy and awkward… movements progressed up until RDL’s and they just wouldn’t rip as I’d like. Had a good look at volume and exercise order… have adjusted accordingly, so we shall go again next time.
However, today’s shoulder/ arms session definitely made up for yesterday, very happy with today… serious progression across the board with load and reps!
1st week of the Clen cycle down. Checked in with Anth this morning and as I anticipated new low of 191lbs, 2lb drop from last week and I felt that yesterday.
Also after 14 weeks without a hair cut, today was the glorious day i finally got into the barbers!! Unfortunately the barbers is inside of UF Durham so I had to walk through essentially a brand new gym and just look at all the toys I couldn’t play with:( Boris did say a few weeks so we shall see… I think he needs to get himself to the barbers!
Today’s session;
Standing side laterals: x 22 x 22
BB shoulder press: x 5 x 9
Close grip BB press: x 6 x 9
Upright rows: x 15 > RP 6
Shrugs: x 14 x 17
DB overhead extension: x 20 x 10
Banded push down: x 22 RP > 8-2
DB Hammer curl single: x 16 x 22
BB curl: x 16 RP > 6Instagram: joerichardson_