[Joe Ballinger IFBB Pro]

Very good chest session today!! That’s the first cycle of the new RIR training programme complete with JP and Corinne. I’m actually really enjoying the extra volume and pumps. Tomorrow is legs for the second time so look forward to progressing those lifts. This is only going to get very very hard. Buzzing.

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[Joe Ballinger IFBB Pro]

Yo yo guys tomorrow I’ll update you with my full off season diet. We’ve done in straight away around 5k kcals on a training day purely to try and utilise this rebound phase as effectively as possible and also I’m stay on (an amended) cycle. I’ll post current cycle below – will run this for a total of 7 weeks post show until going onto a cruise. Feeling good – nice and full, strong, and still lean ????

6 gh

750 test e

700 mast e

0.5 adex ed

40 Tamox ed

25 t3 immediately on wake (stop 5th Aug)
50 proviron

I’ve heard of a few different approaches to rebounds, big vs gradual increases.. you’ve added a fair amount of food initially, is this an approach you’d done before? I’m in a similar position, coming off a prep and have increased food but nothing crazy, condition is staying v well but don’t want to miss out of potential gains![/quote]
Replied to this just above bud but for some reason it didn’t tag you

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[Joe Ballinger IFBB Pro]

Full body wound be great if can only train 3 times per week and like mentioned above cycling different rep ranges will allow for better recovery and also for you to get strong in diff rep ranges bringing about an adaptive response in both strength and musculature.

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[Joe Ballinger IFBB Pro]

Hey man so with mine we’ve gone straight in on high(ish) foods – around 5k training and 3900 rest day kcals. BUT I’m staying on cycle for the 7 weeks post show to really utilise this rebound phase seeing as my feedback was that I need more size. I feel good like i could still prep, I’m not smashed up lol we’re only stopping because I HAVE to make improvements or I’ll keep getting beat at bigger shows. Next time I step on stage I want to go pro. End of. I’ve also kept in 20 mins cardio to keep condition at bay ????

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[Joe Ballinger IFBB Pro]

Yo yo guys tomorrow I’ll update you with my full off season diet. We’ve done in straight away around 5k kcals on a training day purely to try and utilise this rebound phase as effectively as possible and also I’m stay on (an amended) cycle. I’ll post current cycle below – will run this for a total of 7 weeks post show until going onto a cruise. Feeling good – nice and full, strong, and still lean 🙂

6 gh
750 test e
700 mast e
0.5 adex ed
40 Tamox ed
25 t3 immediately on wake (stop 5th Aug)
50 proviron

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[Joe Ballinger IFBB Pro]

Hey guys another great session in the bank today. So I’m training daily now with JP and Corinne and we’re using the progressive RIR approach you may have seen Jordan discussing on a recent YouTube video with Mike Israetel. The idea behind it is great. Leaving reps in reserve (ie not going to absolute failure) but progressing thus each week.

For example we may do 3 sets on leg press. Set 1 would be 3 RIR, set 2 – 2 RIR and set 3 – 1 RIR. You should find that over a period of time you will progress these weights and your 1 or even 0 RIR amount of reps for a certain weight will become you’re 3 or even 4.

The allreoxh stops you going to all our failure allowing for further recover which should actually allow for increased volume of the same weight due to the fact sets 2 and 3 and much better than when compared to doing sets 2 and 3 using an absolute failure approach. Yes set 1 would be more reps on the same weight but sets 2 and 3 would suffer dramatically in comparison to the RIR approach.

Anyway I’m finding it very interesting and fun 🙂 always good to Learn!

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[Joe Ballinger IFBB Pro]

Matt Lemay wrote:
Hi Joe! Hope you had a good date night! Cookies looked amazing! When deciding on calling a day on prep did you find it a tough decision to come to? Being in condition and having dieted for so long? I’m in a similar position now and going back and fourth with it. What made you arrive upon a conclusion?

Hey buddy thanks mate! Date night was awesome! Great to share proper quality time with Ashlee ???? and obv eat cookies haha…. ummm yeah it’s tough mate as I’m in condition and I feel good, like I could still prep now for sure. But looking at where I’m at. I need to improve so I’m happy to move into an off season setting with a longer term goal of not stepping on stage again until we are 100% that I will be good enough for that card. Would be a waste of time keeping on competing for the sake of it imo. Always think of the bigger picture ????

Ahh I’m glad!Well deserved too. I completely get you, whilst you’re in condition it’s tough not to want to do more shows. . I’m of the same thinking at the moment but as you said, long term goals have to be looked at and another 6 weeks or so dieting to have the same feedback isn’t conducive. Excited for the transition into off season and the progress you’ll be making[/quote]
Totally right bro those 6 weeks extra dieting will be hard and with inevitably the same feedback as-you said.

Thanks mate already enjoying the higher food and smashing training. I’ll pop up new diet and training split this week 🙂

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[Joe Ballinger IFBB Pro]

Could be potential weak glutes not allowing the hip to abduct efficiently through the movement, there for allowing the knee to cave. Hard to give an assessment with seeing visually bud.

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[Joe Ballinger IFBB Pro]

Currently 4.5 weeks out, can you just do me a favour and tell me those cookies and that giant brownie didn’t taste as good as they looked. I almost died hahaha

Matt tbh mate they were awful. I’d of rather had boiled potatoes and seamed broccoli with some pink Himalayan sea salt. Cookies are over rated ???????????????? … keep going mate haha you gor this bro

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[Joe Ballinger IFBB Pro]

Hi Joe! Hope you had a good date night! Cookies looked amazing! When deciding on calling a day on prep did you find it a tough decision to come to? Being in condition and having dieted for so long? I’m in a similar position now and going back and fourth with it. What made you arrive upon a conclusion?

Hey buddy thanks mate! Date night was awesome! Great to share proper quality time with Ashlee 🙂 and obv eat cookies haha…. ummm yeah it’s tough mate as I’m in condition and I feel good, like I could still prep now for sure. But looking at where I’m at. I need to improve so I’m happy to move into an off season setting with a longer term goal of not stepping on stage again until we are 100% that I will be good enough for that card. Would be a waste of time keeping on competing for the sake of it imo. Always think of the bigger picture 🙂

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[Joe Ballinger IFBB Pro]

I think 2 is a pretty good all round choice. Allows for a decent range of exercises covering each body part and won’t get bored of one cycle. However 3 is still a good option. No right or wrong way imo so long and you train hard, log and progress your lifts

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[Joe Ballinger IFBB Pro]

Thanks for the reply joe my thoughts exactly. Brain always just runs overtime in the lead up to a show and you end up questioning every little detail

That’s completely understandable buddy. We all do it but I do think if you’ve used something all prep and you’re shredded, then why remove it. If you’re not shredded and fully diced that’s when you can start thinking about what to keep and what to remove ????

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[Joe Ballinger IFBB Pro]

I’m not joe, but I feel if you don’t bloat and look good with them in your diet, keep them in.

Agreed ????

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[Joe Ballinger IFBB Pro]

I’m not joe, but I feel if you don’t bloat and look good with them in your diet, keep them in.

Hi joe I saw you sometimes use flavour drops to flavour your baby rice is this something you would run up to the show along with a truvia sweetener or would you look to cut out a certain time before the show? I imagine the difference it would make would be minimal but just wondered what your thoughts were?

Hi mate nah bro I use them all the way up to the show and even on show day. Used them the whole way and got shredded so don’t see the point in removing them. 🙂

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[Joe Ballinger IFBB Pro]

Right guys so I’m currently in Ibiza on a stag do! I’m very untrained for this haha so taking it easy. Training tomo and got a meal prep service doing my meals to tide me over till Sunday. Then Monday we start the push.

JP has sent me my macros which are below along with diet details:

Make sure pre and pwo are fat free

Fats can come in first , 2nd to last and last meals

Fats slow digestion, so really we don’t want anything slowing that at the workout perimeter
Legs :

650c

350p

80f

Upper

575c

350p

80f
Rest

300c

350p

120f

DRUGS wise we’re not cruising yet, we’re going to take advantage of this phase for another 7 weeks to grow as much mean mass as possible running the following course:

6 gh

750 test e

700 mast e

0.5 adex ed

40 Tamox ed

25 t3 immediately on wake (stop 5th Aug)
50 proviron

Going to let my hair down a bit this weekend then all guns blazing Monday! I will treat this off season like prep and be meticulous in everything that I do. I want to make these improvement seriously badly so I can pursue my dream of becoming an IFBB pro.

____________________________

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Enjoy Ibiza, will you lay out your meals when you get going. Interested to see how this differs or stays the same between your last off season and now

All the best
Ramsay [/quote]
Hey buddy yeah sure man as soon as I’m back and I know full details I will pop it on here for you guys 🙂

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