[Joe Ballinger IFBB Pro]

Hey mate no risk imo – and If you feel and connect more with this way then 100% use that to your advantage bro

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[Joe Ballinger IFBB Pro]

Hi joe . Could you post up how you currently setup your push sessions ? Is one day chest dominant and the other shoulder ? Kind regards

Yes bro I have one chest focus and one shoulder focus I will post them both here for you now buddy:

CHEST FOCUS
Flat DB press x 2
HS mid incline press x 2
Machine press x 2
Flat Db fly x 2
Crucifix laterals x 2
Cuffed front raises x 2
Single arm tricep cable x 2
Dual rope split x 2

SHOULDER FOCUS
Seated military press x 2
DB shoulder press x 2
HS dip machine x 2
Machine press x 2 + drop on 2nd
Bench cable fly x 2
Lying cuff laterals x 2
Standing cuff laterals x 2
Single arm push down x 2
Dual rope tri split x 2

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[Joe Ballinger IFBB Pro]

Hi joe enjoying your log . All the best for the rest of your prep .

Couple of questions if I may . How long do you wait till after your session before having your whey and cereal ? And then how long after consuming them to you wait till your next chicken / rice meal ? Many thanks

Hey mate welcome to my log! Thank you buddy! … now I’m prepping and food is low I have my post workout as soon as I get home because I’m starving by that point lol next meal I’ll usually try to Long out a bit usually 3 hours or maybe more bud

Please let me know if you have any more questions 🙂

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[Joe Ballinger IFBB Pro]

Awesome day here in Alicante. The sun was amazing and had a good few hours on the beach chilling whilst doing some client work. Then onto the evening where I just finished up training legs with IFBB pro Darren Farrell. Great session and we went through some posing too. Just at home now at 11pm cooking up my meals for tomorrow and then off to watch my brother compete!! Travelling while on prep doesn’t have to be hard, you just have to be prepared 🙂

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[Joe Ballinger IFBB Pro]

Go and see an osteopath 100%. So good for getting you moving correctly again and may help get you back into pressing movements

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[Joe Ballinger IFBB Pro]

Just heading off to Alicante to watch my brother compete at the Amateur Olympia in Spain! Buzzing for him as a brother and his coach! – just added a pic of him. Looking mad – men’s physique ready!

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[Joe Ballinger IFBB Pro]

I notice a lot of people eating the majority of there carbs from rice based products, therefore only getting some fiber from some of the veggies with certain meals (however not a significant amount)…. I was curious your thoughts on this or if you happen to take a fiber supplement or have any thoughts ????

Yah fibre is obv important so makes veggies more important too. I sometimes use psyllium husk if I feel a need a little boost and this usually works wonders. But yeah rice based is my fave

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[Joe Ballinger IFBB Pro]

Will you be keeping the post workout cereal in throughout the entire prep?

I don’t see any reason why not my man 🙂

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[Joe Ballinger IFBB Pro]

Craig you just need to get leaner (without sounding harsh) – it will go in time. We all have stubborn fat areas and with males usually it is lower abdominal and lower back/love handle areas

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[Joe Ballinger IFBB Pro]

@bling82 haha yeah man 20 mins liss. Just went out for a walk and found a route and at a quick pace was just under 25 mins so that’ll be my new evening stroll sorted. Was nice just got a podcast on and off I went 🙂

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[Joe Ballinger IFBB Pro]

That’s rubbish that you can’t have peanut ???? butter 🙁 I feel sorry for you haha jokes aside I agree with the rest of them – almond butter is the one!

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[Joe Ballinger IFBB Pro]

What’s up team! Tonight’s pull session below! Still matching every weight and progressed a couple of lifts – pretty happy with that considering the deficit… Jordan also added 20 mins of liss cardio today too.

Managed a 240kg RDL for 6 which was cool

Pull 2
Lat pull down x 2
RDL x2
Low pulley close grip row x 2
Machine row x 2, Drop on 2nd set
Assisted pull ups x 2
DB Shrugs x 2
Reverse pec dec x 3
Dumbell preacher curl x 3

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[Joe Ballinger IFBB Pro]

Deffo more warm up sets for ex 1 (this isn’t standardised – I do what I feel is necessary) … but for ex 2 you should be primed if it’s the same muscle group I’ll potentially just do one lighter set so my body is familiar with the movement then go straight into a work set.

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[Joe Ballinger IFBB Pro]

Yo yo guys so currently 5 weeks out from Watford and 7 from Portugal – foods just come down again – here is my current diet

TRAINING DAY DIET

Meal 1

80g oats

1 scoop whey

Meal 2

200g cooked chicken

175g cooked rice

Spinach

Meal 3 – PRE

50g isolate

60g Baby rice

INTRA

1 scoops Sustain

2 scoops MPS max

Meal 4 – POST

130g coco pops

2 scoops whey

Meal 5

255g chicken (uncooked)
150g cooked rice

Spinach
REST DAY DIET

Meal 1

80g oats

1 scoop whey

Meal 2

200g cooked chicken

150g cooked rice

Spinach

Meal 3

200g cooked chicken

150g cooked rice

Spinach

Meal 4

255g chicken (uncooked)

150g cooked rice

Spinach

Meal 5

300g Greek yoghurt , 1 scoop whey,

____________________________

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Hi joe. Can I ask why some of ur food is listed cooked and some uncooked??[/quote]
Yeah tbh I posted the wrong one lol I’ve got it all converted in my phone – basically it used to be 255g uncooked steak and it’s been swapped to 200g cooked chicken 🙂

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[Joe Ballinger IFBB Pro]

Yo yo guys so currently 5 weeks out from Watford and 7 from Portugal – foods just come down again – here is my current diet

TRAINING DAY DIET

Meal 1

80g oats

1 scoop whey

Meal 2

200g cooked chicken

175g cooked rice

Spinach

Meal 3 – PRE

50g isolate

60g Baby rice

INTRA

1 scoops Sustain

2 scoops MPS max

Meal 4 – POST

130g coco pops

2 scoops whey

Meal 5

255g chicken (uncooked)
150g cooked rice

Spinach
REST DAY DIET

Meal 1

80g oats

1 scoop whey

Meal 2

200g cooked chicken

150g cooked rice

Spinach

Meal 3

200g cooked chicken

150g cooked rice

Spinach

Meal 4

255g chicken (uncooked)

150g cooked rice

Spinach

Meal 5

300g Greek yoghurt , 1 scoop whey,

____________________________

http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |

http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.

Hey joe

What kinda greek youghurt do you use? ????

Im guessing the 20mg tren a day is tablets, not inj ? ????[/quote]
Tren is injected bud
Usually the 0% fage one ????

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