[Joe Ballinger IFBB Pro]

Today’s session:

Nautilus flat press x 2
Nautilus High incline x 2
Nautilus Decline narrow press x 2
Cable fly x 1
Cable upright row x 2
Lateral machine x 2
Reverse pec Dec x 2
Dumbbell curl x 2
Cable curl x 2

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[Joe Ballinger IFBB Pro]

Just wrapped up a decent push session at Emporium gym in Birmingham now 7 days out – felt good and got a good pump. Saw Maryn ford too and got a pic, will post below ???? will post the session too

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[Joe Ballinger IFBB Pro]

Probs either stick with PPL but look at diff exercises you know work well for you or either 3x full body or upper/lower/full body ????

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[Joe Ballinger IFBB Pro]

Yo yo guys so I hit leg-pull with JP and Corinne today – was actually my first time doing this type of session. It was great I loved the mix between back and legs and although we did a lot of exercises I only did majority 1 set on most exercises. Intensity was high but volume not especially high for 8 days out. See the session below and let me know if you have any questions

Leg pull

Chest support t bar x 1
Rdl x 1
Seated row x 1
Prone lat pull down x 2
Lying ham x 1
Pendulum x 1
Leg press x 1
Adductor x 1
Abductor x 1
Calf toe press x 2
Seated calf raise x 2

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[Joe Ballinger IFBB Pro]

I’ve not had this injury but come from an S&C background. Firstly whatever you do start LIGHT and ensure perfect form (I’m sure you would anyway) build up really slowly and make sure you do lots of activation work especially through your glutes. Deffo keep seeing an osteopath on the regs too.

I usually go every month or so even if I haven’t got any injuries ????

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Hi Joe, the strange thing is is that I can still hack squat and leg press, and do everything that doesn’t involve hip hinge, but that means no t bar, bent over row etc, so all rows are prone/supported.

I have a second treatment tomorrow so have switched to a push pull routine as legs are not trainable. [/quote]

Well those movements are pretty stable and safe with specific motions and planes of movement – which is great as you can still load!!

Deffo work around it and don’t do anything at all if it hurts. Good luck buddy

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[Joe Ballinger IFBB Pro]

I’ve not had this injury but come from an S&C background. Firstly whatever you do start LIGHT and ensure perfect form (I’m sure you would anyway) build up really slowly and make sure you do lots of activation work especially through your glutes. Deffo keep seeing an osteopath on the regs too.

I usually go every month or so even if I haven’t got any injuries ????

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[Joe Ballinger IFBB Pro]

Joe,

I understand lifting is only one part of the equation with diet and sleep being the other parts.

How much sleep do you get? If I get 6hrs that’s a lot for me…

I aim for a minimum of 7 but when drugs are High like this (well this is high for me) it does have an effect of my sleep so sometimes 5/6 but I usually then try and get a nap in in the day.

I’ve also started doing weights first then cardio in the evening as I find when doing cardio first it just makes me so tired for the day!

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[Joe Ballinger IFBB Pro]

Sounds as if you were training well outside of your recovery capabilities buddy. It’s not about how hard we train it’s about how hard we can train AND recover from.

When cals are lower and cardio is higher for example your recovery will take a knock so its smart to take a look at your volume and scale back where necessary. Sometimes opting to ‘leave a rep in the tank’ may he beneficial in the final week or two of a prep.

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[Joe Ballinger IFBB Pro]

What’s up guys! So I fly out a week today! Shits getting real!! 10 days out! Had a good delts and tri session with JP and Corinne today. Volume was pulled back fairly considerably to match my current recovery capabilities

It’s so good to have JP on hand to Gauge the perfect level of volume – if it was down to me I wound have done more so it’s nice to have him to keep me on the right track

Made some changes to drugs today, see below:

6 gh (3 shots)
750 test e
500 primo e
500 mast e
50 tren a / ED
50mg Anavar , split 25 am and pm
1 adex everyday
50mcg t3 immediately on wake
120mcg clen
100 proviron split 50/50
100 winny split
40 Halo split 10/10
Anadrol 100mg everyday

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[Joe Ballinger IFBB Pro]

I don’t think that is possibly buddy

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[Joe Ballinger IFBB Pro]

Hi Joe, really enjoyed the peak week video and was great to meet you at the show. Did you get feedback from the judges? What did they say? Looked epic and I’m excited for Portugal, you will be very tough to beat!

Hey buddy thanks man and great to meet you too … yeah feedback was ‘keep doing what you’re doing’ haha so I guess that’s a good thing! Thanks man appreciate the comment dude

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[Joe Ballinger IFBB Pro]

i just hope that next time muffin 1 is up to standard….
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Haha 50/50 is just not good enough when it come to muffins!! Fuming haha

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[Joe Ballinger IFBB Pro]

DIET CHANGES

TRAINING DAY DIET

Meal 1

45g basmati rice (pre cooked)
125g Turkey (pre cooked)
Meal 2 – PRE

200g cooked chicken

130g microwave rice

Spinach

INTRA

2 scoops MPS max

Meal 3 – POST

200g cooked chicken

80g basmati rice (pre cooked)
Meal 4

200g cooked chicken

100g microwave rice

Spinach

Meal 5

45g basmati (pre cooked)
200 pre cooked chicken
REST DAY DIET

Meal 1

45g basmati pre cooked

125g Turkey pre cooked

Meal 2

200g cooked chicken

100g microwave rice

Spinach

Meal 3

200g cooked chicken

100g microwave rice

Spinach

Meal 4

200g cooked chicken

100g microwave rice

Spinach

Meal 5

420ml egg white

Spinach

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Not to be that annoying guy but do you happen to know the macro/calories of those days out of curiousity?

Also, how are you dosing the anadrol?[/quote]
I stopped counting because it’s fucking low and I’d rather not know – just get it done lol

Anadrol 50mg pre and post bro

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[Joe Ballinger IFBB Pro]

Good evening !

I ve two question ? Do you use slin with muffin, you eat just 2 muffin and go to train or with your pre workout meal add extra muffin ?

And second question what labs do you use ?

Good luck see you in Lisbonne !

Hey buddy – no insulin for me now bro we pulled that about 4/5 weeks ago as Im So sensitive (it will go back in when we push food again for off season)

I use a GDA at the moment instead. Anyway so I had normal meal 1, then my normal meal 2 (pre meal) a little earlier so I could then have the 2 muffins about 60 mins pre training – I didn’t want to have it all at once and get bloated you see.

Labs wise I mainly use bayer pharmaceutical grade gear but sometimes use dimension, rohm or SIS labs ????

Thanks mate looking forward to it!!

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[Joe Ballinger IFBB Pro]

Ok wow so I had some muffins pre legs today with JP and Corinne then a five guys post workout which was just unreal haha – feeling nice and full now which is an amazing feeling at just under two weeks out. Feel very good and happy with condition and shape etc.

Guys let me know if you Have any questions at all on any part of my prep

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