Joe Ballinger IFBB Pro
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All good bodybuilders get good and strong at all rep ranges – anywhere from 5-30 or so. Usually somewhere in the middle of that. But get good at them all.
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Day 1 of peak week complete! Trained chest over at muscle works great session followed by some posing. A check in with Patrick this evening. He’s made a few PED adjustments – 1MG adex everyday instead of EOD, GH Down from 8iu to 4iu from tomorrow. Also some diet changes, here’s the diet with amends you can see:
Changes for tomorrow:
Meal 1:
300g chicken or 400g egg whites👈👈👈 (was 250g lean steak)
1 x egg
100g rice
100g greens (been having baby tomatoes)
10g olive oilMeal 2:
70g whey isolate
120g cream of rice
10g nut butter
NO honey/syrup❌👈30min pre training:
1 x pre workout stim+pump
10g Creatine
10g glutamineIntra:
10g EAAs
NO CARBS👈❌ (was a lucozade)Meal 3 Post training:
300g👈 chicken/turkey (was 250g chicken)
100g cream of rice or rice
10g nut butter
30g honey/syrupMEAL 4:
400g white fish👈👈 (was 250g salmon)
400g potato
100g mixed salad
10g oilMeal 5:
70g whey isolate
75g oats
20g almond buttertb-jp.com/collections/clothing - The most anabolic clothing ever! |
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First day in the new pad! Moving into peak week – last leg day today at Kings gym light session to keep stress low. 6 litres of water in and 2g of salt per meal. Been lovely weather for my welcoming in London! All clothes sorted and put away just to sort my office set up tomorrow. C-pap on and ready for next week! X
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Hi Matt,
As moves go it was fairly stress free! Settled in and ready for peak week! Stills some unpacking to do but we will get there. Happy to be in London.
Thank you for your feedback on the podcast glad you enjoyed it!
6 days out let’s go!
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Followed rest day food due to house move!
Vans unloaded and in the new pad.
Lots of unpacking still to do.
Sunday will be a leg day but with lower intensity volume – looking to head to kings gym! 👑
Enjoyed watching the line up on the Detroit pro show – James and Sas looked insane excited to see the results.
Looking forward to moving into peak week for now I’m off to sleep very long day!!tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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One isn’t better than the other so just whatever one you prefer and want to do. Try both and then you’ll know. Simple’s.
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So the house is packed up and in the vans and I’m just going to bed. Early start tomo driving to London and unloading the stuff into the new place. Another busy one but we’re also starting to back off from Tomo too. So no training tomo. No cardio. Just moving house.
Sunday will be pump leg day and moving into peak week. Had a good convo with Patrick today about the plans for peak week. I’ll give you some more insight over the coming days. For now, I’m off to sleep. Over and out.
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You’re basically describing a carb or calorie cycle there. If you feel your output is really different in some days you could compensate those days with higher calories for sure. Or run a training day/rest day split. There’s no right/wrong approach just what’s best for you at the time. This is where having a good coach would be useful.
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Another day down. Be 8 days out tomo. The final night in my apartment tonight which feels weird as I’ve been here for 6 years but tomo we pack up and leave my place and sat morning head to London to our new place.
Final proper session tomo. Delts and bis. Looking forward to that and finishing things off before we head into the first peak week of the year. The work is done and it’s just time to land the plane now so to speak. I’ll give you more details and updates on the plans ahead as I know them.
Until then. Im off to sleep 🙂
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Today
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tb-jp.com/collections/nutrition - highest quality supplements on the market.
Instagram - @Joeballingerfitness -
Yeah agreed you don’t really wanna be going much lower than 8, 6 at a push. Keep form good and really don’t need to be doing forced reps especially no more than just 1 as a training modality.
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The final heavy leg day is done. I have one more leg day on Sunday but that’s going to be 2/3 rir and just to keep fullness in the legs as we go into peak week.
This weeks sessions are as normal but next weeks are all single body part and 2/3 rir with no cardio as we taper down into the show. The idea is to reduce fatigue and inflammation to allow my body to really dry out in the final week.
Feeling amazing right now with how things are going and the projected look going into the show.
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Yeah don’t think being a non response creatine is a thing. You’ll will still benefit from it and like the guys said you’re not going to really ‘feel’ it. It’s a minor. But for the price and what it can help with, it’s a no brainer. Again, everything will ‘feel’ better the more you are consistent with everything else.
tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.
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Another day down. Chest day today great session, really good pump in fairness and the post workout shots are probably the best I’ve ever seen myself which is an amazing feeling to have at 12 days out. Were there now condition wise so just managing fatigue now and looking to finalise the job for the first show. Very much in a good place. Sleep has been so so good too! Legs tomo so no cardio. Happy days. On we go!
tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.
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It’s been great following this Prep Joe – hope the house move goes well, home stretch now 👍 another week of ✅ the boxes – let’s go!
Thanks bud appreciate that man! 🙏
tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.
Instagram - @Joeballingerfitness