[Joe Ballinger IFBB Pro]

Much needed rest day today. Felt a bit crap today, headache and what not. Nothing mental but deffo a bit meh and glad it’s fell on a rest day. Tomorrow is leg day soooo that’s gunna go one way or the other 😂 I’m always here for leg day though, always one of my fave sessions! Numbers are creeping up nicely too and I’m going to record some of the session tomorrow too with my bro.

Weight sitting just around 275lb now still in great nick so very very happy. Slow gains body weight wise now (always is for me at this point) but deffo the best 275 I’ve ever been so very positive.

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[Joe Ballinger IFBB Pro]

Have you used insure – tbjp glucose disposal agent?

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[Joe Ballinger IFBB Pro]

Pull today and feeling good. In again with ads. Todays session was:

Rope pull down
Single arm hammer low row
Prime mid row
V bar pull down
Cybex machine row
Single arm bicep machine curl
Cable curl

One all out set on all exercises. Great session. Meals going in well.

Things are just moving nicely at the moment.

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[Joe Ballinger IFBB Pro]

Bulgarians are fantastic. Any lunge variation. My fave rear delt movement is set up on the seated cable using a gym pin bar and D-handles – rowing low to high to target the rear delts

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[Joe Ballinger IFBB Pro]

Back in for push today. Trained with my brother and had a banger tbf. I just added a photo here sat around 270+ atm. Was out of GH for about 10 days as I said before but it’s back in now so should see us drive on again. Just doing the daily atm.

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[Joe Ballinger IFBB Pro]

Sounds like PCA and 2bros if competing in the UK would be best for you guys bud.

All the current shows are still online so check them out. May not be the exact same dates as next year but will give you ball park figure.

PCA is on website and 2bros this years line up is still a pinned photo on their ig

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[Joe Ballinger IFBB Pro]

280, then 285, then 290 💪 let’s go!!!!

Sounds like you’re making great progression even with the shoulder and back issues Joe.

Quick Q – have you always been an advocate of low volume or have you played around with different formulas and just found that this is what work best for you?

Thanks bro!

And I’ve done probs most things over the years. I find lower volume personally better at growing and retaining muscle for sure.

I’ve tried higher volume and RIR and all that and seemed to progress much less when doing so.

Hope you’re well too buddy.

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[Joe Ballinger IFBB Pro]

Yeah so it’s very hard to assess after only a day or so – as Jp says give it a couple weeks to lets things settle and then you will be able to judge more efficiently.

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[Joe Ballinger IFBB Pro]

Leg day today and what a session. We’ve implements some single leg Bulgarians on the smith too which have been mega hard 😂 not done them in ages so took some getting used to. Feeling smashed now.

Todays session was

Adductor
Single leg kneeling ham
Hip press
Pendulum
Single leg smith Bulgarians
Leg ext
Ham curl

Off home now to eat and then get back into some work. Clients and the whole team killing it now and I love to see it!

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[Joe Ballinger IFBB Pro]

For me it depends what your goals are too. Bulk/cut? If foods lower you can deffo get away with a smaller pre like whey and a banana or something small like that and intra eaa. If gaining can you eat early? Or is that hard for you? I wouldn’t wanna be eating a big ish meal at 4.30/5am. Perhaps you could follow the same route I just mentioned and have a large portion of carbs in your intra. And yes I’d also have a larger carb meal pre bed.

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[Joe Ballinger IFBB Pro]

Rest day today for me. Had a chiro appt which was very much needed. Needed my back sorting out (as usual) along with my shoulder. And this treatment following the deep tissue I got the other day was awesome. Already feeling looser. BPC arrived today too so looking forward to using that and getting things even better.

Weight sitting at 272 atm and been off gh for about 10 days (order problems, don’t ask) but back in today. I’m inactive to it. Wanna start heading up towards 280 now that’s the next goal. Which in shape! Let’s have it

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[Joe Ballinger IFBB Pro]

You will never please everyone, nor should you try! So in technical terms… fuck em’!

You do you bro. Trust me man, all of us athlete on here have faced all sorts of comments over the years whether that be from family/friends or people on social media

I can guarantee you none of us would be where we are now if we had listened to this negative shite and then not gone through with our goals

Rise above my fiend and keep doing your thing

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[Joe Ballinger IFBB Pro]

So I had some treatment on my shoulder on sat as I said. And today was push. I defo felt a little less discomfort today – of course still not without pain but was better than it’s been previously. So looking forward to getting the bpc in and keeping in the regular soft tissue work there.

Low volume still so one all out set. Today’s session was.

Pec deck
Nautilus seated flat press
Prime incline press
Prime super high incline press
Prime standing cable fly
Prime side laterals
Db laterals
Cable tri extension

Then I went on to pose and do a check in for Pat. I’ll keep you posted on his feedback.

But appetite is in a good spot. Food going in nicely and we’re in a good place, so all we need to do is repeat 💪

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[Joe Ballinger IFBB Pro]

Not sure I’ve ever thought to myself ‘I need optimal stomach acidity’ haha. But I do want food digestion as a general thought process all the time.

So yeah taking digestive health supps is important.

Also refrain from oral steroids if you’re susceptible to getting stomach acid reflux as they deffo can make things worse.

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[Joe Ballinger IFBB Pro]

I suppose it’s just a case of finding ways to work around those Injuries whilst still being able to make progress – maybe increasing rep ranges to reduce loading?

All good here thanks, Push yesterday and legs today – Sunday roast almost ready whilst watching Sco vs SA on the box 🏉

Yeah there’s a few ways around it and that’s deffo one of them although not to the point that loading becomes too easy (most will do this – easy option).

Sounds like a good few sessions there bro! Hope you enjoyed and enjoyed the rugby too!! Take it easy big man

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