[Joe Ballinger IFBB Pro]

250g protein – 1000 kcal. So you have 1500 left to split between carbs and fats. What seems to be the problem?

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[Joe Ballinger IFBB Pro]

Rest day today so pretty chilled one. Haven’t done a lot to note tbh. Prepped food. Prepped my Jan’s for the week. And prepped my health supps for 2 week as I usually do on Sunday. Like my stock up day haha. But makes the weeks so much easier so I can grab and go without getting loads of shit out that is time consuming.

Back to the grind tomorrow. Looking forward to a productive Monday back 🙏

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[Joe Ballinger IFBB Pro]

Makes sense, especially if you feel like you thrive in that environment.

I assume you will still travel back every now and then for those Sunday dinners I see on your socials lol….

Out of interest, what’s your Arnolds prediction? (Mens Open)

Haha yeah man 100%! … Samson is going to take it and then probs Derek and imma go for Andrew in 3rd

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[Joe Ballinger IFBB Pro]

Yes look at increasing in micro loads and as Jordan says if you’re finding you cannot progress then likely your volume is too high. Remember volume may be different for each muscle group.

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[Joe Ballinger IFBB Pro]

Hi Joe,

Glad to hear that prep on the road is not phasing you.

When you say viewing properties, are you planning on moving to London full time? Curious to know what’s driving the move to the big smoke, given Cheltenham is the polar opposite.

Hope all goes well for the rest of the week dude.

Thanks bro, and the Mrs works here … and I guess I can work from anywhere haha… we’re just weighing up options and seeing what is the best right now. I do like London life though I must say … hope you’re well bro 😎

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[Joe Ballinger IFBB Pro]

Yeah able mobility, specifically dorsi flexion may be an issue here. You could try using heeled squatting shoes to decrease the angle required between ankle/shin to get to a depth appropriate for decent stimulus on these exercises.

Also warming on your ankles would help, imagine being in a deep calf stretch. That type of thing…

Warming up (mobility)

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[Joe Ballinger IFBB Pro]

Yeah able mobility, specifically dorsi flexion may be an issue here. You could try using heeled squatting shoes to decrease the angle required between ankle/shin to get to a depth appropriate for decent stimulus on these exercises.

Also warming on your ankles would help, imagine being in a deep calf stretch. That type of thing…

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[Joe Ballinger IFBB Pro]

Leg day today at muscle works really good session. Sometimes nice to train on my own and just lock in with some heavy metal playing… todays session was as follows:

Lying ham x 2
Leg press x 2
Single leg press x 1
Leg ext x 2 + triple drop
Seated ham x 2
Seated half x 3

Also headed out this morning for a good walk wrapped up, actually got a decent sweat on. It’s not the same as direct cardio but it’ll have to do while I’m here. Don’t have commercial gym access here so won’t be paying £20 to do 30 mins on a treadmill 😂

Last full day here tomo, got a few places to view which I’m excited about. Been looking so long now it’s starting to get somewhat stressful but fingers crossed. Onwards and upwards.

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[Joe Ballinger IFBB Pro]

Up in London for a couple of days viewing some properties. Likely here till Friday. I quite like travelling on prep. So long as I have time to prepare and have everything I need. I’m good. I will be training at muscle works gym as usual while up here. Tomorrow I have legs which I’m looking forward to. Always a vibe in there. Up early for a long morning walk, work and food and then onto first viewings before I train in the afternoon. For now, off to catch some ZZZ’s

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[Joe Ballinger IFBB Pro]

Chest and bi today really good session. And a check in for big Patrick. 268.8lb this am so coming down nicely and taking off the ‘fluff’ if I had any haha. Feeling really nice, food going in easily too. Just cracking on. Lots and lots if time to get this right. Off to bed now and then legs tomo 🙂

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[Joe Ballinger IFBB Pro]

Hi Joe, could you describe your training to us please.

It’s very interesting to follow the preparation of a high-level competitor.

Hey michel, so tbh it’s actually pretty simple. I run roughly 5 exercises per body part apart from things like arms (2/3 exercises) and then I usually do 2 sets. A heavier set of usually 6-10, followed by a slightly lighter set maybe 10/20% lighter for another set. All sets to failure.

Anymore questions bro?

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[Joe Ballinger IFBB Pro]

What’s the cycle looking like Joe?

Ill post my start of prep cycle here for you my man

Peds:
-250mg sustanon EOD

-100mg DHB EOD

-200mg masteron EOD

-4iu gh 2xday(before morning cardio and after training shake or after meal 5)

-0,5mg arimidex EOD before las meal

-12.5mcg T3 before morning cardio

-75mcg T4 before meal 1

-40mg telmisartan day

-300mcg bpc 2xday

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[Joe Ballinger IFBB Pro]

I’d look at getting some soft tissue work done there bud. See if that helps. Something deffo doesn’t sound right

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[Joe Ballinger IFBB Pro]

Following with interest dude – given the shape and conditioning that you’re holding off season this should make for an exciting prep.

Also, thanks for responding to my Q, I don’t know how you guys get that food down day in/day out. I’ve recently bought into the CoR hype, yes I know very slow…. But it’s really helped with calories around training.

All the best.

Thank you buddy appreciate that man. Yeah I really like cor as it just digests so well and it’s quite easy to eat for how many carbs/calories it is. Plus also easy to add other things to it like fruit, jam, honey, nut butter etc to bump the cals further 🙂

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[Joe Ballinger IFBB Pro]

Leg day yesterday has written me off 😅😅 such a good session. Be struggs today lol. Quite enjoying getting back into the routine of cardio in the am too. Always like that.

So the new split is as follows.

Split:
Chest-Biceps
HIGHER KCALS

Quads+1 hamstring exercise
HIGHER KCALS

Back
HIGHER KCALS

Off
LOWER KCALS

Shoulders-Triceps
HIGHER KCALS

Hams+2 quads exercises
HIGHER KCALS

Off
LOWER KCALS

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