[Joe Ballinger IFBB Pro]

The new split is as follows

Push
Pull
Rest
Arms/delts
Legs
Rest
Repeat

Will detail the session as I go too

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[Joe Ballinger IFBB Pro]

For everyday life just so what is least stressful to you. For comp prep do what is more optimal – which could be either. It doesn’t matter all that much so long as you’re In a deficit and can track your output … then you simply assess and make adjustments as you go. Simples.

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[Joe Ballinger IFBB Pro]

So then guys here’s a rough outline of what we have to come for the rest if this year – as discussed with cal

8 week rebound phase now looking to push to 280/285lb – current cycle is 300 test, 1g primo, 200NPP, food 5k kcal, training push, pull, rest, arms/delts, legs – run this till the end of June.

Done bloods, ecg yday (video for this will be on the site very soon – I’ll also share my results so you can follow the journey) – we’ll redo bloods in 4 and 8 weeks to.

Then run a 8-12 week health phase, Cruise phase on cycle, and look to hold as much weight as possible. Plan to hold between 272-275lbs. Run this till end of aug/sept

Then we begin proper off season – obv I don’t know the cycle plan etc yet. But this will then be the real push to 300. Cal thinks we can own 300lb before the end of the year around December time and I think we can too.

Very excited for this next phase. Time to get fucking big and fucking strong. So follow along – I’ll document everything as much as I can of course here, and on my YouTube so check that out too.

so happy for what you achieved so far this year Joe, more to come absolutely! everything looks so good , cycle is one of my fav, i love primo ?? i would love to see you after the rebound!! [/quote]
Thank you mate I appreciate that bud – me too. Deffo looking forward to growing a little bit and adding some solid muscle. More looking forward to getting strong again, don’t feel like I’ve been ‘strong strong’ for about a year or so now but I feel the shackles are off now and it’s time to get silly strong. More to come indeed 🙂

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[Joe Ballinger IFBB Pro]

Level 14 is fucking good! I hit just over that back in the rugby days. You need food aerobic and anaerobic fitness.

So get good at long distance and improve your endurance

But you need to be powerful too so short sprint/power work will be required too. You could do this with just running and sprint/power drills but doing some power sessions in the gym will also aid this goal.

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[Joe Ballinger IFBB Pro]

So then guys here’s a rough outline of what we have to come for the rest if this year – as discussed with cal

8 week rebound phase now looking to push to 280/285lb – current cycle is 300 test, 1g primo, 200NPP, food 5k kcal, training push, pull, rest, arms/delts, legs – run this till the end of June.

Done bloods, ecg yday (video for this will be on the site very soon – I’ll also share my results so you can follow the journey) – we’ll redo bloods in 4 and 8 weeks to.

Then run a 8-12 week health phase, Cruise phase on cycle, and look to hold as much weight as possible. Plan to hold between 272-275lbs. Run this till end of aug/sept

Then we begin proper off season – obv I don’t know the cycle plan etc yet. But this will then be the real push to 300. Cal thinks we can own 300lb before the end of the year around December time and I think we can too.

Very excited for this next phase. Time to get fucking big and fucking strong. So follow along – I’ll document everything as much as I can of course here, and on my YouTube so check that out too.

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Instagram - @Joeballingerfitness

[Joe Ballinger IFBB Pro]

Probs not the ‘healthiest’ response lol but I was smashing the vapes this last prep and that HUGELY helped with my Appetite. Nicotine is an appetite suppressant so using a 2% nicotine vape which you can buy from most stores is a good place to start.

Also I fasted till like midday – helped alot.

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[Joe Ballinger IFBB Pro]

you been doing the RIR style training like joe jeffrey and them this whole time too?

I have been up until just after Sweden where I began working with cal and training to failure again ?[/quote]

Going back to your roots and failure training or will be continuing with RIR? How did you notice your body reacting to that type of training? Reps in the tank with a lot of sets [/quote]
Will deffo be going back to failure training with heavy weights – will be doing a full training plan and diet update very soon once it’s all finalised

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[Joe Ballinger IFBB Pro]

Hey bro, we’ll done at the weekend, condition was mad! What changes were made to training/food/cycle since the move to Calum?

How long are you thinking for an off season ?

Thanks man! I mean there’s only so much we could change without being silly. He made some drug manipulations mainly changing to fast esters, increasing t3, adding superdrol and tren a.

Training was taken back to lower volume and to failure as opposed to higher volume RIR approach. Food was similar, some small changes in macro outlay, hope that answers your question man ?[/quote]

It does indeed mate, thank you [/quote]
Anytime brother – any other questions dude fire away. Oh and as for off season length. I think a minimum of a year probs 18 months.

Next 8 weeks rebound phase
6 weeks health phase
Then we start proper off season push to 300lb whilst aiming to keep the composition in a good spot – I don’t want a sloppy 300.

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[Joe Ballinger IFBB Pro]

Yes you can do that… but you may also actually need some direct cardio. (I don’t know what you look like or your proximity to your show/event)… if there’s no show and it’s just for a normal fat loss phase then go for it. If it’s for a comp, then sometimes you have to make time and prioritise it even when it is not ‘convenient’.

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[Joe Ballinger IFBB Pro]

Hey bro, we’ll done at the weekend, condition was mad! What changes were made to training/food/cycle since the move to Calum?

How long are you thinking for an off season ?

Thanks man! I mean there’s only so much we could change without being silly. He made some drug manipulations mainly changing to fast esters, increasing t3, adding superdrol and tren a.

Training was taken back to lower volume and to failure as opposed to higher volume RIR approach. Food was similar, some small changes in macro outlay, hope that answers your question man 🙂

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[Joe Ballinger IFBB Pro]

Is that on top of the other orals joe ? At what dose buddy. Many thanks and all the best for the show . Show them

Yeah was ontop and only at 20mg.

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[Joe Ballinger IFBB Pro]

Has the ped stack changed for this one joe or kept the same ? Good luck bud

Yes we added in 100mg tren a, also added in superdrol which has had a big impact on my fullness – very noticeable indeed

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[Joe Ballinger IFBB Pro]

Meal 1 in the morning, meal 2 (pre workout) after the spin class before your training session. Assess performance and go from there 🙂

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[Joe Ballinger IFBB Pro]

you been doing the RIR style training like joe jeffrey and them this whole time too?

I have been up until just after Sweden where I began working with cal and training to failure again ?

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[Joe Ballinger IFBB Pro]

Are you working with Calum for this peak mate?

I am now working with cal now yes bud

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