Joe Ballinger IFBB Pro
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Sorry guys apps not been letting me in past few days but seems we’re good to go again! Proper Sunday today nice long dog walk earlier, with a coffee… did our Sunday shop for the week and then put up the Christmas decorations and some lights outside so feels nice and Christmassy here. Had the Xmas tunes on doing that and finally chilled out and watched the revenant which was a class film!
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Rest day today. I actually enjoy rest days as it feels like I actually get a full day to work and not have to rush off to the gym (which I obviously love) but it’s nice to just work through when I’m in the groove. Feeling pretty good and things are going very well atm with business, training and life.
Looking forward to doing my fertility test in the new year and seeing how we’re getting on with everything and how much more needs to be done.
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Hey man. Not sure how many shows you’ve done yet. Assume it’s early days. There isn’t anywhere specific you need to grow, you just need to grow everywhere so don’t even try and think about isolating ‘X’ muscle group. Just spread volume evenly over everything. Take your body weight up and get stronger on all lifts. Probs full body or upper/lower split wound be great for you. Good luck brother.
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Another productive check in day! Few more people signed up to the group coaching for January. Back day at kings – moved 9 plates on the prime mid back row. Rest day tomorrow with a busy content day on Thursday. Off to sleep now!!!
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Busy morning full of check ins! Followed by chest at kings – shoulders giving me some issues so decided I’m going to book in for an mri. Finding it easier getting all my meals in if I have my first meal around 7am and my appetite has been soooo much better since quitting vaping! Nearly 2 weeks since I stopped! Tuesday mornings bring another busy morning of check ins!
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Nice chilled weekend with Nancy. Trained yday and went for a little run with Nancy, nothing special barely 3k. Was still cooked though lol. But felt nice after wards to blow out the cobwebs.
Sorted out the Christmas tree and all that this weekend too and just had a nice chilled weekend.
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I have bigger meals so have 2 caps per larger meals. I’m pretty insulin sensitive as it is so usually have it with meal 1 and then my post which is biggest meal.
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Was feeling pretty strong yday and fancief moving some weight so loaded the pendulum up 6 plates and did 2 sets. Set 1 20 reps and set 2 17reps. Where the fuck that came from I don’t know but I was pretty buzzing with that especially considering I’ve been running 300mg test for over 6 months now. Really can’t wait to get back on after my fertility stuff is all good 🙂
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It’s more about total volume over the session not exercises/set numbers – but total volume. So if you’re recovering well from what you’re doing then great. Push harder 🙂
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Class pull day today. Decided I wanted to shift some tin today so went heavier and a touch less volume today but had a killer set. Added volume by way of intensifiers today. Heavy, hard session but very good. Home to home made fajitas from Nancy. Unreal!
Very good day of work too. Super productive today! More be the Mots-C / meth blue combo … Ready to go again tomo…
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White choc coconut I’m on atm
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Been a busy one this week with getting all my content and what not together for the group launch in running this weekend. Last one was epic so looking forward to doing it again!
Coaching is going very well right now along side my own training. Obv still running my cruise whilst in fertility programme but progressing pretty well all things considered!
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Productive Monday full of check ins! New programme launch 🚀 for any group clients. Good arms session at kings today. Tomorrow another busy day ahead! Finding getting all my meals in so much easier now I don’t vape 💨 if I could give any one a piece of advice in off season is stop vaping if you are trying to get the calories in!
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After superset bro so I do the two exercises back to back and then take 30 secs and repeat like that until all sets are done
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Here is an example leg day like how I’m currently training. Doing this and making sure your strict with the rest times makes it so so challenging. But I’m loving it. In bits for days 😂
Example leg day
Leg ext superset with seated ham curl 7 x 8-12 – 30 secs rest
Leg press feet close/low superset with leg press feet high wide 3 sets of 8-12 – 60 seconds rest
Weighted lunges 3 x 60
Pendulum superset lying ham – 3 x 8-12, 60 secs rest
Vertical leg press superset standing single leg ham – 7 x 8-12, 30 secs rest
Standing calf – 7 x 8-12, 30 secs rest
Seated calf – 7 x 8-12, 30 secs rest
Anterior tibialis curls – 3 x 15-20, 60 secs rest
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Instagram - @Joeballingerfitness