Joe Ballinger IFBB Pro
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Yeah stay here for a couple weeks to see where things lie – hard to tell after a couple of days. Also if you want to assess properly, I’d advise eating mostly whole foods – I assume from ‘non healthy’ you mean foods deemed as ‘bad’ – hard to clarify but yeah look to tidy it up too.
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As I’m on 4 sessions per week yesterday I was on a day off but my partner Nancy has just stated a new training split herself so I went In with her and went though her full body session with her to help her with the movements and knowing where things are (she’s not a bodybuilder). Then we went for a little trip to the bullring in Birmingham to do a little shopping and have some time together which was really nice. Then back and out weekly off meal together we had fish and chips – not bad that in ages so that was a nice little treat together ☺️
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Yeah at 1lb a week gain and then now it stalling I’d say your due a small increase. Deffo from carbs on training day around training window initially. If you wanted to do rest day as well you could or could just see how it goes with the training day additions first then add to rest day too.
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So a little update on things. Patrick lowered my volume for a couple of weeks as my body weight wasn’t moving (this was before my bad news)… another reason why I ‘can’ prep with out cardio, as I just drop weight and get lean very easily. And we seem to be tracking back up.
We dropped down to 4 sessions:
Chest and delts
Back
Legs
ArmsAnd then just 1, sometimes 2 working sets on each exercise. Still full send on everything.
I think in a couple weeks as food goes up a little we’ll be able to go back to baseline volume as opposed to lowered volume.
Was a very good arms session today. As boring as that sounds I actually enjoy the session as it’s legit something that really needs to come up.
Last meal going in. I hope you’ve all had a good day!
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So long as you’re in a surplus you’ll be sweet bro. I made mad gains in lock down with a barbell, a rack and some shitty dumbbells.
I have a client who trains at home – he has dbs, barbell and rack. A leg press/hack machine, and a leg ext/curl machine and he’s made incredible gains.
Tbh you could just squat, lunge, RDL, db ham curl and your grow sick legs too
Execute with intensity and eat to surplus. Le bosh
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Potentially a little over thinking here – if you do this mid lift your ability to lift heavy is going to be somewhat diminished – I always have my head in the muscles I’m aiming to hit – glute/ham on a hyper.
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Hey guys apologies for the little hiatus. Had a loss in the family so took some time away to be with family and just be present. But I’m back 🙂
Stress is such a big thing in bodybuilding and I guess rather poignant talking about it now. My appetite has been fairly poor of late for obvious reasons but I’ve pretty much forced things along. Initially I lost a few lbs – and shock just got lean lol – but it’s all going back on again now. I took a week off training too. There’s no right or wrong way to do things in times of loss but I feel good to be back in the gym again.
I won’t lie my joints were painful the first week back but my strength is pretty much where it was give or take.
Just going to build back momentum and consistency again from here now the dust has settled so to speak.
Legs today and tbh has a great session, felt strong and legs are smashed now as we’re this. Will sleep well tonight.
Speaking of sleep. Probably the only things that has been nailed on. The cpap really is worth it weights in gold.
Anyway. We’re back. Let’s go!
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So first arm day on the new two week split today – been ages since I did arms alone and it was a banger.
Used my occlusion bands like I did last off season and honestly the pump you get with them is crazy. Still shifted some decent weight and very good workout. Today’s session was as follows. 2 sets and sometimes second set we did an intensifier too.
Prime Standing dual cable curl
Single arm bicep curl machine
Atlantic cable curl
Db alternate curl
Vulkan ext
Ex bar press down
Dip machine
Cross body press downtb-jp.com/collections/clothing - The most anabolic clothing ever! |
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Yeah diet time brother – you’ve smashed this though buddy well done. Look great for the weight, just about perfect time to come down again. Look forward to followinf the progress!
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On our two week split today was just delts which was good fun
Heavy cable side laterals
Smith shoulder press
Shoulder press machine
Heavyyyy machine side laterals
Heavy Atlantis single arm side laterals
Rear delt fly
AbsBoshhh was a class session and deffo feeling strong again
Deffo still have a niggle (probs more than a niggle 😅) in my right shoulder – I’ll get it looked at properly when I’m done BB, no point doing any surgeries now 😂
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A very much needed rest day today. Body is battered following a 3 day onslaught at the gym. Just how we want it. Yesterday’s session was so good (legs) – got a good bit of work done today and a long walk on the hill with Kojo the doggo and Nancy. Back in tomorrow for delts and tri with one of good friends Arran. Actually buzzing to train and it’s all going so well right now!
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Jp has nailed it really and best to avoid the ‘junk’ food as much as possible it’ll just negatively impact your digestion and eventually your appetite (ability to eat actual food). Of course you can have meals off etc but try not to count them into your actual day to day diet 🙂
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Currently completely smashed from legs today. I’ve been doing a working set on 400kg on the cybex leg press now for about 4 months. I started not long after I finished prep around 10/11 reps. My goal was to do 20 reps. And today I finally did it. Probably one of the hardest sets I’ve ever done I won’t lie. But it feels really good to tick off that goal that I’ve been working towards for such a long time. It doesn’t mean anything at all, but it’s just a little mini win for me. Went on to do some 8 plate a side glute smith raises which were heavyyyy too plus all the standard leg fuckery you’d imagine. Going to need that rest day tomorrow 😂😂
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It’s my 21st birthday today so the only right way to celebrate was to go in and hit my Lower C session.
Still not 100% better as my head still hurts from my sinuses being clogged up but I reminded myself not to be a pussy and absolutely smashed every single movement. PBs taken left and right. Extremely hard session given the circumstances but super productive. Just resting now, took an extra post workout nap as I’m off work today, another 9h of sleep and I will be golden.
No off plan meals for me, don’t have much of an appetite from the sickness so I just stuck to my normal meal plan.
Standing ham curl x8 x11
Leg extension x9 x12
Banded leg press x8 x12
SLDL x5 x8
Cable glute kickback x5 x8
Smith calf raise x7 x11
Also some post workout shots from yesterday I forgot to post.
FairPlay bro looking awesome. Especially for a 21 year old man! Keep it up dude. Going places 😎
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Awesome back session today!
Front cable pull down
Single arm hammer pull down
Prime mid back row
Prime Xtreme row
Upper back cable row
Bicep curl machineA heavy straight set into either a 2nd straight set or an intensifier of some sort
Heavy, hard, proper training.
Wrote me off that one today. Home now feeding up and back in again for legs tomorrow!
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