Joe Ballinger IFBB Pro
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So little update I was just shy of 118kg this am. Meaning I’ve lost 2 kilo in the last week or so, nothing crazy and likely come from different training and eating a little less than usual as appetite was lower. As of Monday I’ll be pushing things a little more to try and add some more body weight but manage companion well while I’m still in this health phase.
2 more weeks to go and then I’ll just back on cycle. Looking forward to that and to getting some more structure back in everything 🙂
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Deffo sounds like a minor tear. Of course I can’t diagnose – but I would deffo advise going to see a specialist asap.
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Last couple of days here in Ibiza, been really good being here again. Been fun training with my boy George too as it’s been some different stuff as you’ve seen with the CrossFit style approach.
Of course I’m a BB and will always be my main focus but it’s been nice to explore some other avenues before I just back in to serious off season in august.
Again good has been pretty chill with rough tracking but I’m looking to tighten things up a little when I head to marbella again on Monday. This will be the start of me looking to get back to things 🙂
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Today was long work day for me followed by full body conditioning workout at the gym. Will post some content tomorrow!
Just heading out to blue Marlin for some dinner 🙂
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Got some content though today that I enjoyed shooting in Alicante – so I look forward to training and also pushing each other when we had no limits
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I’m ant see any reason why not. Higher mg/week overall dosage. May help with improved strength, better stimulus etc – lift more, bigger deficit etc.
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Sick day again today, living life here in Ibiza
Worked early morning for a few hours. Hit a coffee and some client calls.
Then went to the gym – hit a pull session followed by some more conditioning stuff. That shit is really hard ngl but it’s fun and you feel very good after. Not doing enough to illit muscle loss before anyone says anything btw 😂
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Again I think knowing what it would look like for us would not be beneficial to you – because that rotation would be designed for us specifically.
Couple of questions to ask yourself when designing a session?
Ex order – usually you’ll want the exercises you find hardest to get short at the beginning of the session before you get fatigued
Ex Selection – use exercises you genuinely connect with deeply and not ones that are ‘cool’ or ‘fashionable’ at the time.
SFR – stimulus to fatigue ratio – how much fatigue does an exercise illicit in comparison to the stimulus it provides? You don’t want too many exercise where the sfr is not favourable as this’ll drive fatigue and slow progress.
Hope that helps when you come to construct your training plan.
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LEG DAY! Testing the lungs todays. Getting jacked and fit.
Today I Trained legs with a hybrid athlete who used to compete as a jacked teenage bodybuilder. Lol!
Me and George Armstrong trained at holiday gym in Ibiza it was brutal. We started off with the usual bodybuilding leg day training and then went into a conditioning circuit which took my soul. 🤣
We hit legs with double dropsets, rest pauses and slow negatives followed by one of his conditioning workouts post workout. Which is pretty much two workouts.
It was a leg thrasher for 15 mins post weights.
This is the workout. Give it a try.
Give this sh** a try.
See the workout below.
Beginner, intermediate or advanced rep/cal ranges: 14/16/18. If you are hardcore change the sit ups for toes to bar or ghd sit ups. or make the workout 20mins instead of 15mins.
15M’EMOM WORKOUT:
1MIN:ROWER 14/16/18
2MIN:WALL BALLS 14/16/18
3MIN:BUTTERFLY SIT UPS 20
4MIN:FRONT SQUATS 14/16/18 (@50kg)
5MIN:RESTtb-jp.com/collections/clothing - The most anabolic clothing ever! |
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I used to get this a lot going from prep to off season and growing too fast. I find doing things a little slower defo helps. Also make sure you have your oh megas in, join in and cure coming these will all massively help aswell.
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Great day yesterday, we hired a boat and headed around the lisbon coast – sights were awesome! It was a well done bit of fun for the girls that were competing at the weekend!
Today I’m flying off to Ibiza to stay with a good friend who’s also an online coach. Lots of content, work and sight seeing planned – will be doing this trip to Ibiza a little different than last time lol
Looking forward to getting in the gyms out there too!
Still got my cruise cycle going. We’re all good 🙂
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Love the updates Joe, keep em coming
Ah glad you like them bud. Just keeping it real on my travels 🙏
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What the guys said is perfect
One question to you though … why be aggressive? What’s the rush?
The faster you do it the more likely you are to lose muscle in the process – especially if you’re natural.
I always opt to take a little more time on a cut, you’ll hold strength more efficiently, energy levels will be better for longer, you’ll lose less muscle, generally you’ll enjoy the process more
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Headed back to BlackOut gym yday. It was so good. Did push and actually felt pretty strong all things considered.
First try on the flat prime press. I really liked it. Less pressure on my shoulder Than the incline prime.
Also did a photo shoot for the new FTS line which is going to be coming out very soon! Super excited for it and to show you what we’ve been working on 🙏
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As an addition – you can also do eccentric focussed pull ups. Have a box underneath you and ‘jump’ to the top of the rep (so you use little to no concentric force), then very slowly lower yourself eccentrically. Do as many of these as you can until you can no longer safely control it down. These are a great regression to also.
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Instagram - @Joeballingerfitness