[Joe Ballinger IFBB Pro]

Terrible leg session today. Knee was in agony so couldn’t do any quad work. Nightmare. Basically just did hams adductor and calf and then luckily was already booked in for physio. So had work done and a good look at my knee. Not ideal but it is what it is. Tomorrow we go again.

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[Joe Ballinger IFBB Pro]

When I used to work manual labour 8-5am my meal times would be

7/7.30 – meal 1
10am break – meal 2
1pm break – meal 3
4pm – pre workout meal/shake
7.30/8pm – post workout meal

If bulking I’d add in something pre bedtime too like some Greek yogurt and granola and whey or something like that.

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[Joe Ballinger IFBB Pro]

Had a good pull session today. Was on my own which I do enjoy from time to time. Just headphones in and completely unplug from everything. Session was:

Rope pull down
Single arm low row
Prime mid back row
V bar lat pull down
Cable high row
Prime bicep curl machine
Standing cable curl

Again, still just the one all out set, and feeling really good here now.

Let’s see what happens over the next few weeks 🙏

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[Joe Ballinger IFBB Pro]

Yeah single arm – you could consider getting a gym pin to increase the weight too. Other intensity techniques too like pauses, slow eccentrics etc may also be an option.

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[Joe Ballinger IFBB Pro]

Been pretty busy with work recently so pushed training back by an extra meal. I know that would mess some peoples ocd up. But I’ve always like the fact I can be flexible and still get shit done. Had a really good chest/tri session as I mentioned my shoulder pain is still bad but my strength is in a really good spot. Just waiting for the peptides to kick in so to speak and hide all my pain so I can keep smashing it 😂 spoken like a true meat head. Pull tomorrow and we go again!

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[Joe Ballinger IFBB Pro]

For some reason I can’t post pics here. But took some shots today that’s I’m very happy with. Feeling big but also very lean at 275. Deffo the best I’ve looked at this weight which is pretty cool.

A great chest session today with tris and some posing. Bit of shoulder pain still but it is what it is. I’m just dealing with it at this point – BPC, regular massage and chiro work. It’s as good as it’ll be so just gotta keep that up and carry the fuck on 😂

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[Joe Ballinger IFBB Pro]

I’ve taken shit with me all over the world before but not to the USA not worth it with how stringent they are with things at the border.

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[Joe Ballinger IFBB Pro]

Trained today in London for the first time in a few days. Finally feeling a little better. Did more of an upper session today to hit a few muscle groups. Obv not the normal plan. It it felt good to move some blood around again. Will be back on it now! Also back home now and back to normal routine. 🙂

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[Joe Ballinger IFBB Pro]

Monday upper 1
Tuesday lower 1
Wednesday rest
Thursday upper 2
Friday lower 2
Weekend off

Next week repeat or as in another rotation with upper/lower 3+4 sessions.

4 sessions a week is plenty to progress from but 5 in a row you’ll soon run into trouble – if you train hard.

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[Joe Ballinger IFBB Pro]

You prefer more the NPP fast ester from slow ester deca ?

I do all my jabs microdosed everyday anyway.

I don’t really use either nandrolones atm – NPP gives me a few too many neurological sides so not a fan. I’ve ran the high deca before that certainly worked well. I’m not prone to getting watery so it works well for me.

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[Joe Ballinger IFBB Pro]

The guys have nailed it here in a lot of depth

For me I do it without thinking as been doing it along time but having set meal times and sticking to them is very important to stop you getting behind

Consider putting them in your diary or potentially setting alarms

Aside from that decide if your goal is worth chasing, if it’s important hopefully you can use some of the tools here and get after it 🙂

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[Joe Ballinger IFBB Pro]

Joe u understand any difference at 1400 primo … with the same 1400Mg mast enath in place of primo ?? Or more mast e and less primo ( for example 800-1000 mast e and 400-600 primo )?

Hey bud I feel like mast helps me bring a tighter/harder look and primo is very good with my strength. I don’t feel a massive difference between the two and tbh you could easily split them if you wanted to.[/quote]

Ask you bro because in your prep and off season I understand that have use the mast enath at high dose and many person prefer to use masteron enath nowdays … maybe because it’s not easy to find good primo quality or for less volume of oil … you understand that primo is more useful such muscle building compound from mast enath or you understand both same results in muscle mass with this two ??

[/quote]
Yes so in my experience they’re pretty similar but I find I get a harder look from mast so prefer to use that in prep

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[Joe Ballinger IFBB Pro]

Here’s my current diet set up for you guys, quite a lot of info here. Any questions please fire away – supps wise I’m obv using the tbjp supps and they cover all bases mentioned here.

FOOD WEIGHTS ARE INTENDED AS RAW. PRE-COOKED.

Upon waking up

-1 lemon pressed in a big glass of water.

-10g glutamine

-5g bcaa

-Cup of black coffee

-300mg magnesium

-2g carnitine

30min steady pace cardio/pulse 120bpm

(No am cardio on quads)

Post cardio:

15g EAAs

10g glutamine

Meal 1:

40g whey isolate

200g egg whites

1 hole egg

120g cream of rice

1 bagel OR 2 hot cross buns

40g jam OR 30g honey

1 banana

—————-

lower kcals:

40g whey isolate

200g egg whites

1 hole egg

120g oats

50g blueberries

Multivitamin-multimineral-2g omega 3-50mg Zinc-500mg berberine-5000i vitD

400mg rALA-400mcg chromium

Meal 2:

250g chicken or turkey

125g rice or pasta OR COR

100g greens

10g olive oil

—————-

lower kcals:

300g chicken

100g rice or pasta OR COR

100g greens

10g olive oil

30min pre training:

5g Creatine

20g whey isolate

10g glutamine

80g toast bread

30g honey

OR

50g Perf fuel

25g clear whey or EAA

5g Creatine

10g glutamine

(NOTHING ON REST DAYS)

Intra training: 10g EAAs-20g HBCD-500ml coconut water

(NOTHING ON REST DAYS)

Post training:

30g whey isolate

15min later:6iu humalog insulin

1 bagel

50g jam

10g EAAs

(NOTHING ON REST DAYS)

After 30/45min post training:

125g cream of rice or rice

250g lean beef

50g pineapple

5g olive oil

OR

60g iso

5g Evoo

125g COR

50g jam

10g almond butter

2 hot cross buns

100g pineapple

Bro after the meal which u have after training with. Beef … you have another 2 whole meals with chicken / rice after ?? Because at your meal plan you stole at the post workout meal ,

[/quote]

Sorry I don’t understand the question?[/quote]

I mean that this food (meal plan ) it’s all your meals in the day ??

Or it’s only the meals until post workout ?? And after this post workout meal you have and other meals ??

[/quote]
Oh I see it’s not posted all of it for some reason I’ll post a new one this week bud

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[Joe Ballinger IFBB Pro]

I like to take glutamine for its digestive properties. Usually 10g in the amount of, and 10g with my pre workout drink.

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[Joe Ballinger IFBB Pro]

Up in London for a couple of days with Nancy while she’s working. Ngl my illness has just got worse I wanted to get in muscle works but haven’t been able to yet, had to just take a couple rest days. Got the maddest migraine like all day. Just getting my rest day meals in and dosing up on pain killers. Deffo not ideal but making do. Hopefully feel better tomorrow and can get in for a session there.

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