Joe Ballinger IFBB Pro
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Back and bis today. For some reason I’ve had a banging headache today. Not really sure why, sleeping well, hydrated and meals all on point. Was enough of a headache to deffo notice. That being said. Shit got done. Was first session at Muscle works with the new set up. So finding weights but enjoyed it. Even if it is a sweat box. And it’s not even summer yet lol. The commute is a bit of a ball ache but needs must. I use the way there to write my log book out and get in the zone. The way back I usually write some content so making use of the ‘dead’ time as much as I can 🙏
Busy days work today too, lots of check ins and client calls. Business is good 🤝
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I personally would also do push pull legs
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First time doing the SST chest tri and calf session today and trained at muscle works. Very good session although the gym was rammo. I actually did my hamstring and calf session a day late in the week last week so calves were still pretty sore so didn’t do that but the rest of the session was very good and strength is well and truly flying back. Here’s the session.
CHEST/TRI/CALF
1. Flat plate loaded chest press – 1 x 4-8 + forced rep, 4 x 4 reps, 15 seconds rest with a weight that would allow 8 reps
2. Incline plate loaded press – 1 x 6-10 + forced rep, 1 x 6-10 + drop 30% weight to failure 4 sec negatives
3. Prime incline pin loaded press – 10 x 4 20, secs rest with a weight that would allow 8-10 reps
4. Low incline cable press – 4 x 8-12, 45 secs rest
5. Upright decline cable cuff fly – 1 x 8-12 + rest pause until only 1 rep is possible
6. Tricep dip machine – 1 x 6-10, 4 x 4 reps, 15 seconds rest with a weight that would allow 8 reps
7. Vulcan tricep press – 1 x 6-10 + forced rep, 1 x 6-10 + drop 30% weight to failure 4 sec negatives
8. Single arm cable tricep extension – 1 x 6-10, 1 x 20
9. Seated calf – 3 x 8-12
10. Standing calf – 3 x 8-12tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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Rest day today and had a nice chilled one. A few nice walks in Battersea park here in London. Looking forward to chest and tris tomorrow it’s the first time I’ll have done this particular session on the new split. Training at muscle work. Really liking the vibe and stuff in there if late. Good kit and good lads. Up early tomo for work and getting into the week on the front foot 🙂
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Speaking for myself I coach. Which is perfect for me as I run my own diary and train when I want to as well as do all my other bodybuilding endeavours as and when suits me best 💪
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Awesome Saturday today. Nice morning walk around Battersea park with kojo the doggo, then did my hams/calves/bis session at Muscleworks. Walked to Spitalfields market where I have an unreal Philly cheese and bbq beef brisket grilled sandwich with beef dripping gravy sauce, and a couple of doughnuts. Went for jam and custard. Then we got bikes back to Battersea – 45 min bike ride across London in the sun! Finished off by another walk in the park with Koj. Now feet up and going to chill for the evening 🙂
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I use topical minoxidil and finasteride. And they seem to be working pretty well. Mast is the killer for me. But it is what it is. I’ll battle it till I can’t. Lol
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Very good shoulders/tri session today from the new plan. I’m following the SST guidelines I used to follow when Patrick was coaching me. I used the guidelines to build out my own programme. It’s when I grew the most and probably some of the most fun I’ve had when training. Class session!
This was today’s session.
SHOULDERS/TRI
1. Prime shoulder press – 1 x 4-8 + forced rep, 4 x 4 reps, 15 seconds rest with a weight that would allow 8 reps
2. High incline smith press – 1 x 6-10 + forced rep, 1 x 6-10 + drop 30% weight to failure 4 sec negatives
3. Seated cable rear delt high row – 10 x 4 20, secs rest with a weight that would allow 8-10 reps
4. Lying cuff lateral raise – 4 x 8-12, 45 secs rest
5. Single arm cable cuff side raise – 1 x 6-10, 1 x 8-12 + rest pause until only 1 rep is possible
6. Close grip smith press – 1 x 4-8 + forced rep, 4 x 4 reps, 15 seconds rest with a weight that would allow 8 reps
7. Cross body cable extension – 1 x 6-10 + forced rep, 1 x 6-10 + drop 30% weight to failure 4 sec negatives
8. Overhead Vulcan tricep extension – 1 x 6-10, 1 x 20tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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Took about two months all round so not too bad via nhs but go private if you can’t wait.
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I went to see my doctor and got diagnosed with sleep apnea. Have an appt next week to pick up my cpap (free on nhs) – I’ll post about it once I’ve had the appointment and for my machine.
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Rest day today my whole body is sore and I love it. Back in for legs tomorrow at the shed.
New programme is written up and ready to go. Going in with some heavy low volume work 6-10 rep stuff with a second heavy set and intensifier. I may have to start on a little lower volume than I’ve planned but I’ll feel it out as I go until I hit the sweet spot.
Food wise we’re at 3700kcal. Peds still at 2.2g as I come out of the prep and traverse this rebound. Doing bloods this week to see if I can stay on until the end of May and make the most of the rebound. If I can I will and then I’ll run a 6 week cruise after that, bloods again. Then into the big boy off season.
Did someone say back to open bodybuilding? Yep.
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Must be good to feel the fullness come back bro! What’s the plan of attack moving forward?
Honestly man it feels so good. Back to life! Going to go into off season and get big and strong again with no limits like no holding back and see what happens. I’m still deciding the route but I’ll write it all here when I’ve fully decided 🙏
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Much needed rest day yday I was smashed! Proper good week of training so far! Feeling big and full and strong again… sat just over 250lb so 20lb up since last friday lol
Pull today and felt nice and strong down at the shed. Cracking session.
Single arm prime pull down
Prime row
T bar
Prime dual pulldown
Shrug
Db curl
Cable preacherIn for push tomo!
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Decent day today. Travelled back to Cheltenham to be a specialist witness for a friend who did a world record barbell hip thrust with Guinness world records. He did 444.5kg which is insane!
Then ingrained delts and arms at the shed and had a banger of a session! Body is still a little sore in the joints etc but feeling much fuller and stronger already and like I really want to be in the gym! Feels so good to have energy and desire to train again!
Will list out my new diet tomorrow too.
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First leg session in about a month today post my shows… had a class session at muscle works in London.
The session was as follows;
LEGS
Lying ham – 1 x 15, 1 x 10
Kneeling ham – 1 x 12
Leg press – 1 x 20
Belt squat – 1 x 20, 1 x 12
Leg extension strive – middle pin x 20, bottom range x 15
Seated ham – 1 x 20, 1 x 15
Cybex Glute kick back – 1 x 20, 1 x 12
Adductor – stack x 20, x 15
Seated calf – 1 x 20, 1 x 10tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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