Joe Ballinger IFBB Pro
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Little man doggo is better today, he was still a bit quiet this morning but perked up nicely throughout the day after more meds. I swapped my rest day from tomo to today so I could be at home with him but think he’ll be fine tomorrow for me to leave him. So back to it tomorrow with a leg day! Busy day working and same again tomorrow!
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Class session today chest and bi. Weather was a bit cooler today so it was much more bearable in the gym. Unfortunately had to take kojo to the vet as we think he ate something off in the park and has been not himself. £150 later and we’re back home and he’s sleeping. Anything for the little man though. Legs tomo!
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Had a great weekend had a couple guys on stage this weekend at the PCA first timers and also the gas mark 10 classic. So great weekend at shows seeing clients and obv friends. Looking forward to the new week and getting stuck into training and work this week!
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No training today but still went in for an in person with a client that’s competing this weekend in his first ever show he’s looking fantastic. We’re running a carb load tomorrow and than likely a control day Friday to wash his off before the show sat.
Myself – I’ll be back in for back tomorrow and to see if I can survive in this heat 😅
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Ugh this heat is unbearable! I do love the sun but there’s something about it being warm in England that just makes everything harder haha. Anyway off for legs now in the furnace 😅
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Fuck me, played in that cricket match the other day and I’ve been in tatters since 😂 a different sort of pain daymmm my body is not used to moving like that but I had a great time and ya boy has still got it… just fucking hurts the next few days lol
Trained today delts and tri class session then an in person check in with my client Biraj who’s doing his first ever shot next weekend!
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Today was back thickness and calves. Decent session. Felt a little tired today as slept average last night but we still got the work done was just one of those sessions where it ‘felt’ a little harder if that makes sense. Got a cricket game for my dad’s team tomorrow back home, ngl I’m low key looking forward to it and seeing my pals from back home. Just hope I don’t die 😂
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IMO I wouldn’t measure output by cals, measure it by tracked output (steps/cardio) – keep all variables the same daily. Watch what happens then make slight adjustments as you go, small deficit and minor tweaks will keep you progressing without overcooking it.
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So last week was a really good full week back on the normal 5x per week split.
My current split is:
Chest bi
Legs quad focus
Rest
Back thickness (rows) calves
Delts tri
Hamstrings and lats (pull downs)
RestFelt amazing to full send it and be back to normal on everything and log it all. Deffo down a touch of strength but I’ll string a good few weeks together here now and start taking those progressions again to get back to where I was 🙏
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Delts and tri went well today. Felt much stronger with my pressing today. Wasn’t far off my pressing strength from before my op. The session was:
Single arm cuffed cable lateral raise x 2
Smith shoulder press x 2
Machine shoulder press x 2
Lateral raise machine x 2
Tricep dip x 2
Rope extensions x 3Tomorrow we have hams and lats!
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Back thickness day today. So I hit 4 row variations then some face pulls for rear delts and then 2 calves. Actually a really fun session and I like just smashing the rows. I do lats in my lats and hams session on sat. Delts and tri tomo!
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Got my tbjp order and got the new oats so creamy can’t wait to try them out tomorrow! Posted it on my story and already had loads of people asking about them 😂 so I’ll let you guys know! Rest day today, caught up on some random work bits but looking forward to back day tomo!
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Leg day today deciddd to drop my volume right back to 2 set per quad exercise and a touch more on hams as last week I was smashed for nearly a week. Recovery is deffo poor right now so training thing my recovery capabilities. Still full send on everything and getting stronger!
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Agree with the guys and yes book for the morning so you can do it fasted. No jabs 1-2 days before and also if you can take at least 1, (2 if you can) days off training before the test as muscular damage can skew some readings. Yes we can read the bloods around that, but also just good practice imo.
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Another really good session today and really. Holding some momentum with my training again now. Chest and biceps today and all lifts up from last week which was the first week back on my full split. Obv I wound expect progression this early on but still. It feels good.
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