[Joe Ballinger IFBB Pro]

Wow new leg day today on the new programme and that’s fucked me up

Haven’t hacked in ages because of my knee but today we felt good and took 8 reps on 6 plates on the cybex then next press was leg press with a 2 sec pause that was grim. Amazing session I’m fucked up now

Just had 5 guys post legs too which was awesome

2 more meals and I’m done for the day. Signing out ????????

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[Joe Ballinger IFBB Pro]

This isn’t live yet buddy. It will be on soon so keep your eyes peeled.

As far as I’m aware it’s going to be in the education section that is brand new and launching very soon

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[Joe Ballinger IFBB Pro]

Joe, you a muffin man rather than a cookie man?

Tbf I prefer cookies actually muffins are quite dry, I have to eat them while sipping water to get them in quick ????

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[Joe Ballinger IFBB Pro]

Hey buddy the education section will be going live in a few weeks and it will all be on there my man 🙂

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[Joe Ballinger IFBB Pro]

Very happy with pressing the 85s yesterday and also had a strong pull session today at an all time strength now so I’m very happy with that!

Foods going in well and everything is going well. 5 more weeks till cruise and then 6 more weeks till prep 🙂

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[Joe Ballinger IFBB Pro]

I think full range and no deadstop is better for hypertrophy as you have greater time under tension which is key for muscle growth. Deadstops are awesome if you’re in a strength plateaux and you want to get stronger. You’ll see a lot of power lifters doing them, not a lot of bodybuilders. (Not against deadstops by the way, they do have a place in bodybuilding)

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[Joe Ballinger IFBB Pro]

Yo yo ok so here’s the new diet guys – I’ll pop it in the diet section as well if anyone wants to refer to it in the future. All cook able foods are raw/dry weight

We’ve also just upped am Lantus to 35units

Let me know if you guys have any questions…

TRAINING DAY

Meal 1 – 50p, 100c, 45f
50g protein from isolate/eaas, 30g nuts/nut butter, 10g evoo, 1 x tesco triple choc muffin, 1 x tesco blueberry muffin, 100g banana

pre workout – 50p, 18f, 120c
50g protein from isolate, 60g baby rice, 40g raisins, 45g jam, 35g Nutella

INTRA – 90g carb performance fuel, 2 scoops eaa

post workout – 50p, 8f (trace), 210c
20g eaas, 150g chicken, 50g rice or pasta, 20g carb from bbq sauce, 4 mini scotch pancakes, 65g honey/golden syrup, 165g blueberries

Meal 4 – 40p, 120c, 35f
200g 5% fat beef, 60g cheddar cheese, 75g rice or pasta, 20g carb from bbq sauce, 2 x rice crispy square bars

Pre bed – 50p, 115c, 40f
50g protein from isolate 170g tesco superberry granola, 35g dark chocolate or nut butter

REST DAY

Meal 1 – 50p, 45f, 10c
4 whole eggs, 40g ketchup, 20g pro from whey or eaas, 21g evoo

Meal 2 – 50p, 25f, 105c
250g chicken/turkey breast, 30g cheddar cheese, 90g rice or pasta, 1 x tesco triple choc muffin, 90g

Meal 3 – 50p, 25f, 105c
50g pro from whey, 3 x crumpets, 30g jam, 40g nutella, 1 small apple

Meal 4 – 50p, 25f, 105c
250g 5 % fat beef, 90g rice or pasta, 1 x tesco blueberry muffin

Pre bed – 50p, 20f, 105c
50g protein from isolate 155g tesco superberry granola

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[Joe Ballinger IFBB Pro]

Ok so we’ve had a full diet diet overhaul. Corinne has been wonderful and helped swap my diet around to utilise lower volume higher cal foods for this final push up before I start prep. I’ll post the whole thing in the diet section but it’s very interesting and so much easier to eat that some of the previous foods 🙂

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[Joe Ballinger IFBB Pro]

My chiro is so good and would deffo be able to help you out but you probs live miles away lol

Obv I have a fractured L5 vertebrae so my movements are also limited. I cannot RDL, deadlift, Rack pull, t bar or bar bell row or basically anything that’s lower back loading

I now concentrate on cheat supported exercises eg bench dual dB row, machine rows/pull downs etc you can still get big and strong you just have to be careful

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[Joe Ballinger IFBB Pro]

Hey Joe,
I’ve a question regarding rebound, what is the best way to utilize this period to gain muscle and whats the sweet spot time wise? do you believe the way you approached your rebound post show has greatly benefited you?

Hey mate. Yes my rebound was very beneficial with regards to gaining new muscle. The approach was perfect ONLY if health allows. If your fucked or have been ‘on’ for ages then I would advise against staying on cycle post show. But if health allows, and you’re very lean, then staying on cycle and bumping food will work wonders

_________________________________________

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[/quote]
Cheers mate [/quote]
No worries dude hope that helps my man

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[Joe Ballinger IFBB Pro]

Hey Joe,
I’ve a question regarding rebound, what is the best way to utilize this period to gain muscle and whats the sweet spot time wise? do you believe the way you approached your rebound post show has greatly benefited you?

Hey mate. Yes my rebound was very beneficial with regards to gaining new muscle. The approach was perfect ONLY if health allows. If your fucked or have been ‘on’ for ages then I would advise against staying on cycle post show. But if health allows, and you’re very lean, then staying on cycle and bumping food will work wonders

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[Joe Ballinger IFBB Pro]

Filmed for the site today with Corinne. Felt really good and strong so went for a couple of heavy double sets. Did a 7 plate double on the shoulder press and a double of 180kg flat dead stop floor barbell press so was happy with that and will look to up these numbers.

Rest and recovery sorted me out and now I’m feel great. Back in the game and raring to go.

1 extra bagel added to my pre workout meal now too. More carbs yay lol

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[Joe Ballinger IFBB Pro]

Agreed with Kuba. If your head isn’t in this split then change it. Agree PPL will be great. Maybe PPL upper/lower. Depending on goals ????

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[Joe Ballinger IFBB Pro]

Couple of pics from this weeks check in with JP – weight was down a touch due to a bad stomach, annoying but nothing we can’t handle and come back from. 120.7kg. (Was 121.7 on Tuesday)

He’s put up my rest day carbs by 40g so we’ve added in the equivalent in Bran Flakes. Easy for me to eat.

The rest has been lovely, but back in the gym tomorrow with the guys filming for the site should be good!

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[Joe Ballinger IFBB Pro]

100% 2x full body imo would be the best option buddy. Will ensure the highest frequency of training for each body park and if for whatever reason he can only get in once, everything will still be trained to some extent.

_________________________________________

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Session wise, what do you think would be a good layout ? Thank you ????[/quote]
JP has done quite a few examples if you search for ‘full body’ you should be able to find them

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