[Joe Ballinger IFBB Pro]

I have been absolutely battered today from legs yday. Was one of them days where I could have easily said I need a day off I’m cooked, but obv we do the do. Delts chest and some arms smashed. It’s always ok by the time you actually get in the gym.

Also started getting my meat cooked up from a meal prep company and it’s getting cooked and delivered daily, banging and makes it so much easier to eat my meals and saves me so much time so I can just focus on working 🙂

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[Joe Ballinger IFBB Pro]

Epic leg day today got up to just under 500kg for 10 reps on the nytram pivot leg press pretty happy with that 1 weeks into cycle. Won’t be long till I run out of space on the machine – had worse problems 😂

Also got the Husla pad add on for the leg extension and it was awesome, helped get better rom and really worked well. Looking forward to using it more and more as I look to build my quads up even more.

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[Joe Ballinger IFBB Pro]

Super busy with work right now, brought in lots of clients this month and the team is growing nicely. With that comes more set ups and work which I love! Making sure I stay ontop of my time management to make sure I get all my meals in and work done. When I’m busy it’s so easy to get behind with things so it’s important I hold myself to my standards and ensure that doesn’t happen. Busy day tomo – client work, calls, training, eating … love it 🔥

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[Joe Ballinger IFBB Pro]

Starting to feel the cycle kick in a tiny bit now. Today was the first day in the gym where I really felt buzzing like I knew my body was just in a better place. Pumps were better, aggression was better, I was just IN it today. And long may it continue. We got a lot of muscle to out on 🤝 .

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[Joe Ballinger IFBB Pro]

What your androgen load this off season?

So current cycle is:

900 test e
700 primo
350 dhb
8iu GH
6iu novorapid post workout
12.5 t3
100 t4

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[Joe Ballinger IFBB Pro]

Meal timings are key make sure you get meal one in early and then stick to meal times.

Little walks/steps after each meal helps too.

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[Joe Ballinger IFBB Pro]

My current diet now moving into off season:

Upon waking up
-1/2 lemon pressed in a big glass of water.
-10g glutamine
-Cup of organic green tea
-300mg magnesium
-2g carnitine
-wide spectrum probiotic

30min steady pace cardio+5 min core work.
(No am cardio on quads)

Post cardio:
15g EAAs
10g glutamine

Meal 1:
Higher kcals:
30g whey isolate
300g egg whites
1 hole egg
175g cream of rice
50g blueberries
1 banana
50g avocado
—————-
lower kcals:
30g whey isolate
200g egg whites
1 hole egg
120g oats

Multivitamin-multimineral-2g omega 3-50mg Zinc-500mg berberine-5000iu VitD.

Meal 2:
High kcals:
250g chicken
150g rice
5g olive oil
—————
lower kcals:
275g chicken
120g rice
5g olive oil

400mg rALA-400mcg chromium

Water
Vape
Seasoning

Meal 3:
High kcals:
250g chicken
150g rice
75g veggies
10g olive oil
—————-
lower kcals:
275g chicken
120g rice
100g greens
10g olive oil

30min pre training:
5g Creatine
10g EAAs
20g HBCD
(NOTHING ON REST DAYS)

Intra training: 15g EAAs-20g HBCD
(NOTHING ON REST DAYS)

Post training:
30g whey isolate
10g glutamine

After 15min:6iu humalog insulin
50g HBCD
10g EAAs
5g creatine
(NOTHING ON REST DAYS)

After 30/45min post training:
High kcals:
150g rice or cream of rice
250g lean beef
1 banana
10g olive oil
————-
lower kcals
300g sweet potato raw
275g chicken
50g veggies
5g olive oil

400mg rALA-400mcg chromium-500mg berberine

MEAL 5:
High kcals
250g salmon
400g sweet potato
100g mixed salad
Table spoon apple cedar vinegar
10g macadamia nut oil
—————
lower kcals:
300g fish or shrimp
300g sweet potato raw
Salad
Apple cedar vinegar
10g macadamia nut oil
50mg Zinc

Meal 6:
lower kcals only:
300g egg whites
2 hole eggs
50g veggies
2g omega 3

Before bed:
1g GABA-3mg melatonin -ZMA-10g glutamine-600mg NAC

Keep water intake high. 6 liters or more day.
Salt intake should not be over 12g per day.

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[Joe Ballinger IFBB Pro]

Sorry guys I haven’t been able to get in the app for some reason but back on now and seems to be working for me! Anyway Adam’s show today at the tbjp pro qualifier in Bradford and it was a such a good show, best production I’ve seen at the 2 bro’s show for ages. Seriously good! Adam came third in a very strong lineup and we were very very happy with the look. Thought we coukd have maybe bagged 2nd but that’s bodybuilding. Back home for a family meal all together and then watched the USYK fight which was unreal! What a win, what a knockout!! And now I’m off to bed. I’m cooked!

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[Joe Ballinger IFBB Pro]

If your limited with kit then I don’t see a problem with that and as Oscar says you could have different rep ranges in each session.

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[Joe Ballinger IFBB Pro]

Awesome day today at PCA Wolverhampton with my client winning his class in his first ever show. Long day with a lot of driving again. And same again next weekend back up north for the 2bros pro q. Busy week ahead with client photo shoot so looking forward to that.

Busy busy week so need to be productive and stay ontop of everything especially with the new diet being more food! Got lots and lots to eat 😂

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[Joe Ballinger IFBB Pro]

5 days in a row you’re going to run into issues

And adding in the density day doesn’t make too much sense especially with a 5on/2off. You’re just gunna cook yourself. Assuming you can train somewhat hard.

Anyway. Upper/lower/rest/repeat would be fine bro IMO.

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[Joe Ballinger IFBB Pro]

When you compare growth/muscle retention from 1x/wk frequency to 2 do you notice any difference?

Obviously recovery during this phase isn’t optimal but during a supra physiological phase?

Physique still looks killer even as a “natty” bro

Honestly not really as my volume is just higher when I train it with less frequency. Pretty much all my training now and body part training so don’t do much higher frequency work anymore aside from if I’m trying to bring something up more. It’ll have both more volume and frequency.

And thanks very much dude!!

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[Joe Ballinger IFBB Pro]

Cracking leg day today. Progressed on all sets even though ‘natty bruh’ haha… smart with my volume and took out one of the hack sets and one of the hip thrust sets keeping them at 1 working set, as last week I was written off for 4/5 days. Recovery isn’t all that right now so keeping intensity right up there and managing volume accordingly.

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[Joe Ballinger IFBB Pro]

Looking forward to legs tomorrow. Even though I’m in week 8 health phase and now done 4 straight weeks at zero test, my strength is still really good. Only thing is that my body is starting to really feel it. Few niggles here and there and my back has been playing up a little. Can’t wait to get my bloods back and get back to being somewhat supra again so some of these niggles go away.

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[Joe Ballinger IFBB Pro]

Sleeves for both elbows and knees. No need for wraps unless you’re a power lifter imo.

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