[Joe Ballinger IFBB Pro]

Epic leg session today at ultimate performance – my strength is still soo so good right now at 4 weeks out and I feel incredible. Today I also had a vitamin and mineral iv drip with max doses etc … made me very tired now but next few days shouldBe feeling super fresh 🙂

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[Joe Ballinger IFBB Pro]

Ok a final tweak to the diet today to brings cals down a little I will post below. Please let me know if you Have any questions – this is the first change from a caloric intake point of view in over 2 months

Training Day
Meal 1
80g baby rice
25g whey
30g honey

Meal 2 – Pre
80g baby rice
50g whey
30g honey

Intra
90g performance fuel
2 scoops EAA

Meal 3 – Post
70g cereal
200g chicken
275g sweet potato
Greens

Meal 4
200g cooked chicken
400 uncooked sweet pot

Meal 5
200g cooked Turkey
200ml egg white

Meal 6
175g granola

Rest Day
Meal 1
4 whole eggs
30g whey

Meal 2
225g cooked chicken
300g sweet pot

Meal 3
225g cooked turkey breast
300g white potato

Meal 4
200g chicken
300g rice

Meal 5
80g granola
30g whey
300g Alpro

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[Joe Ballinger IFBB Pro]

Of course there are many different exercises to work you glutes but you cannot really change the overall shape of them – same as with abs for example. It’s largely genetic where the ‘tie in’ will … similar to how high or low your lats insert. So I’m summary, you can somewhat change the size, thickness of a muscle but not really it’s origin and insertion points unfortunately.

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[Joe Ballinger IFBB Pro]

Yes I would do that if it helps with connections but another point I would make would be to put calves at the end of the session – there really is no benefit of having them in at the start imo

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[Joe Ballinger IFBB Pro]

Also had some minor moving around with some meals but pretty much same macros – basically swapped post cereal to a normal meal and less cereal

Training Day
Meal 1
100g baby rice
25g whey
30g honey

Meal 2 – Pre
100g baby rice
50g whey
30g honey

Intra
90g performance fuel
2 scoops EAA

Meal 3 – Post
70g cereal
200g chicken
275g sweet potato
Greens

Meal 4
200g cooked chicken
400 uncooked sweet pot

Meal 5
175g cooked Turkey
1 whole egg
200ml egg white

Meal 6
175g granola

Rest Day
Meal 1
4 whole eggs
30g whey

Meal 2
225g cooked chicken
400g sweet pot

Meal 3
225g cooked turkey breast
400g white potato

Meal 4
200g chicken
300g rice

Meal 5
100g granola
30g whey
300g Alpro

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[Joe Ballinger IFBB Pro]

Hi Joe,
Are your diet and cycle logs up to date? Food seems high and gear seem low for how close you are to competing haha.

Hey buddy should be up to date now bro thanks for reminding me

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[Joe Ballinger IFBB Pro]

Really cool to follow ur journey in Marbella Joe!

Thank you Johan 🙂

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[Joe Ballinger IFBB Pro]

So cool with the training with Dorian!!
You say the warm up sets were heavy – does that make you think that he actually did higher volume back in the day, than he is know for?
I know it also comes down to a discussion of what counts for a working set or warmup set, but would be cool to hear your opinion!
Also – would you consider moving there permanently?
Thanks man????☺️

No because it was still only 1-2 ‘warm ups’ then an all out set so volume was still very low

I would say a working set is a set to all our failure where you cannot perform another rep safely on your own

Yes I could move here haha it’s an amazing place 🙂

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[Joe Ballinger IFBB Pro]

Can you fit a pin extender into the stack buddy? If so get one of those then you can add plates to it

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[Joe Ballinger IFBB Pro]

Firstly optimise recovery and don’t train the two days consecutively. Dose up on taurine, it’s great for cramp etc – make sure you’re very hydrated and warm before going heavy. Perhaps limit your working sets to 1 set and build the volume as your body sees fit.

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[Joe Ballinger IFBB Pro]

What are you going to implement in your own training? Any take away points?

I like the pre exhaust technique (obv Im Already aware of it) but actually using it properly was very good. My quads were fried so when I did leg press I felt every single rep. I think it’s a great way as well to work on weaker muscle groups. He said ‘remember we are bodybuilders, not powelifters’ … so it’s important to think this way and not to always think, ‘more weight more weight’ ?

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[Joe Ballinger IFBB Pro]

Today was unreal – trained with Dorian which was so so good. We did legs and of course it was very hard. We worked through and past failure on everything.

We started by pre exhausting the quads on leg extensions to beyond failure then went onto leg press where the warm up sets were pretty heavy and almost nearly actual sets. Then into the main failure set. We did the same for hack too. It was pretty brutal but was able to handle it as that’s how we train. The pre exhaust was the hardest bit, but by doing so my quads felt fried and like I could feel every fibre on every exercise – something I’m definitely going to bring into my programming, especially for weaker parts.

After that we did lying ham and a lighter loaded RDL version which was a nice stretch and squeeze.

We finished with a really good chat about training principles and loads of stuff to hell you guys out so I hope you all really enjoy the video. Please hit me up with any questions you have 🙂

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[Joe Ballinger IFBB Pro]

Tbh 3500 is low especially for someone your size – I imagine your strong and your output is high due to lifting heavy weight meaning you’re hungry. If you taper food up slowly and keep an eye on composition there is no reason you should get fat 🙂

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[Joe Ballinger IFBB Pro]

Hi Joe,
You seem to be loving life in Spain haha. Do you see it becoming a staple going overseas in a prep due to the experience you’re having right now?
Have you managed to get hold of trest and the adrol yet?

Hey buddy yeah the boys are en route I expect to have them within a couple days

It’s great to prep out here yes mate, hard to make decisions now but would never say never man, it’s been a class experience so far bri

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[Joe Ballinger IFBB Pro]

It’s a great movement for quads and takes a lot of the emphasis off of the lower back assuming you execute the movement correctly. It can feel pretty unstable to begin with so just be sure to start with an appropriate weight and increase it over time while keeping form on point

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