[Joe Ballinger IFBB Pro]

Joe, what’s the difference between the upper back HS row and mid back HS row? Grip width and seat height? I imagine they are both on the horizontal seated HS row. Thanks!

Hey man thanks for the question – yeah they are both in sat upright positions with chest supported. The upper back row starts with hand in front but lower so when you row you’re pulling your hands into your hip region targeting largely the upper back – traps/rhomboids etc and mid back is more of a horizontal pull from shoulder(ish) height and pull your hands to around the chest height region 🙂

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[Joe Ballinger IFBB Pro]

Yeah deffo bro. Pre for increased performance in the gym and post to replenish the used glycogen stores and aid recovery 🙂

And as Oscar says intra carbs are also important dependent on your goals!

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[Joe Ballinger IFBB Pro]

Hit up a decent pull session today with my gf Ashlee and we are both just under 12 weeks out now. Strength is real good with food coming down a bit. I’ll post my session from today below 🙂

Upper back HS row x 2
T bar row x 2
Incline bench DB row x 2
Mid back HS row x 2, DD on 2nd set
Lat pull down x 2
Machine assisted Chins x 2
Shrugs x 2
Cuff rear delt x 3
Cable curl x 3

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[Joe Ballinger IFBB Pro]

JP is releasing a stim free pre very soon so keep your eyes peeled for that 🙂 undoubtedly will be insane like PREpare

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[Joe Ballinger IFBB Pro]

Hope everyone had an awesome Easter and enjoyed some good food (if you’re allowed) haha I had a nice chilled one and some good training sessions. Feeling good at 12 weeks out now. What do you guys wanna know, let me know and I’ll answer in as much detail as I can 🙂

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[Joe Ballinger IFBB Pro]

Straight into cruise of 350test e and back to 2 weeks out diet. Slowly added cals for a months or so and tbh I stayed super lean for about 6 weeks post show – I had a couple shoots too which helps with focus. I cruised for 8 weeks then did bloods. Everything was A ok so went to off season cycle and began making gains ????

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[Joe Ballinger IFBB Pro]

Shit dense buddy!!

Thank you dude that means a lot because it’s something I never used to be so I’ve busted my ass for this look and I’m super proud to have it. Very excited to see how it will look when diced too 🙂

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[Joe Ballinger IFBB Pro]

Currently 12 weeks out from my first show – amateur Olympia Portugal – open class BB

JP has made some new amendments to diet and here they are

TRAINING DAY DIET

Meal 1
100g oats
30g nut butter
1 scoop whey

Meal 2 – PRE
50g isolate
100g ground rice/COR
20g nut butter

INTRA
3 scoops Sustain
2 scoops MPS max

Meal 3 – POST
200g chicken
250g cooked rice
117g coco pops
1 scoop whey

Meal 4
200g cooked chicken
250g cooked rice
Spinach

Meal 5
255g steak (uncooked) or salmon or chicken
250g cooked rice
Spinach

Meal 7 (nighttime)
50g isolate

REST DAY

Meal 1
110g oats
1 scoop whey

Meal 2
200g cooked chicken
225g cooked rice
Spinach

Meal 3
200g cooked chicken
225g cooked rice
Spinach

Meal 4
255g steak (uncooked) or salmon or chicken
225g cooked rice
Spinach

Meal 5
100g granola
50g whey

Meal 6 (nighttime)
50g isolate

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[Joe Ballinger IFBB Pro]

Hey mike yeah I’m super happy mate. Managed to stay pretty mean this off season. My last stage weight was around 100kg and my heaviest off season weight was 117.3kg. I’d say I was up at 110 lean within 4 weeks of my show last July and then the rest of the weight I had to graft for. I’m now two weeks into prep and sitting at 114.3kg. Strongest I’ve been and feeling great.

So off season – I guess started after my last show. Show was start of July so after a rebound phase of let’s say 3-4 weeks I probs started proper off season at the start to mid August so around an 8 month off season period .

I’ll attach a picture from today’s check in so you guys can see where I’m at 🙂

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[Joe Ballinger IFBB Pro]

Keep sleep solid, eat before bed and train fasted – always favour digestion as it will only hinder you’re sessions if you don’t ????

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[Joe Ballinger IFBB Pro]

What’s up guys I’m on rest today I feel battered. Training and prep is going really well – on week 2. I feel great and progress is being made already. Looking forward to check in this week and excited to see what my weight is – this is the first week I have checked midweek!

Big legs last night at MJs so just off to work now with morning clients – then to meet my bro to go over his plan for his show in 7 weeks at the Spain amateur Olympia. And then online client work and chill. Got my supplement needs order yday to and used PREpare for the first time too – it’s insane so so good. Amazing focus and energy but no trippy high and no come down! Also used halcyon straight after and that made me feel nice and calm. Has anyone used these products yet?

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[Joe Ballinger IFBB Pro]

That’s a tough one, but but if your arms don’t get smaller from not directly training them and if they hurt when you do directly train them, then I don’t see a problem in not doing them. They will still be hot indirectly on your pull/back sessions so there will still be stimulus. I would however seek professional advice regarding your pain. If you pinpoint the problem you may still be able to do some bicep training.

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[Joe Ballinger IFBB Pro]

Started at the new gym yesterday and hit a big pull session then hit push today both with my bro. Feeling nice and strong which is awesome 🙂 looking forward to hitting legs this week as I’ll be heading over to MJS which is so good, love it there! 🙂 will post my leg session up when I do it. Anything else you guys wanna see? 🙂

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[Joe Ballinger IFBB Pro]

Do you use gh with your pre and post slin?

Yes mate currently 2iu pre and post bud

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[Joe Ballinger IFBB Pro]

See when you was in offseason when did you have your cheat meals like Sunday dinner or noodles bars

I didn’t plan anything or have a ‘regular’ cheat meal eg sat nights – but if I had something on like a bday or perhaps me and the Mrs fancied a date night then we would go out – perhaps one a week or every other week I would say

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