Joe Ballinger IFBB Pro
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Today’s back and bi session was awesome. Felt very very nice and everything clicked perfectly. Strength up again. Since putting in the eq a couple weeks ago I’ve noticed a dramatic rise in my strength – there are other variables too but it’s deffo doing a bit!
BACK/BI
1. Prime mid back row – 1 x 6-10, 1 x 6-10 + single rest pause
2. Prime dual pull down – 1 x 6-10 + forced rep, 4 x 4 reps, 15 seconds rest with a weight that would allow 8 reps
3. T-Bar- 10 x 4 20, secs rest with a weight that would allow 8-10 reps
4. Single arm plate loaded pull down – 1 x 6-10, 1 x 6-10 + rest pause until only 1 rep is possible
5. Prime extreme row – 1 x 6-10 + forced rep, 1 x 6-10 + drop 30% weight to failure 4 sec negatives
6. Standing EZ cable curl – 1 x 6-10, 4 x 4 reps, 15 seconds rest with a weight that would allow 8 reps
7. Alternate DB curl – 1 x 6-10 + forced rep, 1 x 6-10 + drop 30% weight to failure 4 sec negatives
8. Machine curl or cable preacher curl- 1 x 6-10, 1 x 20tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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Would like to see the workout plan for the back session 🙂 always considered the sst training quite interesting
I actually did back today so I will write out my session under here for you buddy
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Chest tri and calf’s today – here is the session:
CHEST/TRI/CALF
1. Hammer strength 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. Atlantic 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 8-12Some heavy stuff and some hard intensifiers as well! Class session. Just getting my pre meal in now and then hitting the road!
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Rest day today. Had a catch up with some mates for a friends leaving do – always good to see my ‘normal’ friends lol. And now off to do Sunday adulting errands, bit of painting, putting up a new bed etc
Very excited to get back in for chest and tri tomorrow! Feeling super full and strong atm and just loving training 🙏
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Instagram - @Joeballingerfitness -
Hams calves and biceps today at the shed.
Class session and always nice on the weekend, good crowd in with the travelling day passes. Ready tomo and family bbq so looking forward to that 🙂tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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Instagram - @Joeballingerfitness -
Yes big man hope you’re good bro! What’s your plans now brother?
tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.
Instagram - @Joeballingerfitness -
Very good shoulders and tri session today – 4.5 plates a side on the prime shoulder press middle pin for 7 was happy with that. Would like to get to 5plates for a solid 8 on this run.
3 plates aside on smith shoulder press for 7 again felt very good. The SST set up for training right is going very well, feeling super strong and very much enjoying every session 💪
tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.
Instagram - @Joeballingerfitness -
Agree with the guys here – it’s deffo an option but I’d try and sort it first before masking it. That’s like slapping a band aid on a massive gash lol. Just covers it up. So yeah tbjp joint stack. Get blood work done. But again, if you do wanna do it. It’s probs not going to cause any issues.
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Instagram - @Joeballingerfitness -
Back in the shed today for legs with the broski. Still finding out the pieces of kit that are feeling the best for me – the rig is getting old now lol but I think I’ve found my 2 compound leg exercises. The Nytram leg press and the cybex hack. Both got a full send today with zero pain! Just quad pain which is perfect lol. Did hack first this week then onto the leg press where I did 11 plates for 6 reps. That’s a heavy leg press! Excited to work these both up. Also did 7 plates a side on the smith glute bridge which felt amazing! Class session. Well deserved rest day tomorrow where I’ll get a lot of work done and then back in for shoulders and tri on Friday!
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I rarely ever use diazide for myself and clients – but have had some great results with peak max. But again all person and condition dependent.
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tb-jp.com/collections/nutrition - highest quality supplements on the market.
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Final day of packing today daymmm what a long weekend. It’s half 8 and I’m finally on the way back to Cheltenham and very ready to get back to my routine and training tomorrow. Deffo couldn’t live like that like ‘normal’ people do lol.
Anywho had to miss a couple sessions but back in on session one of the split tomorrow. Chest and triceps. Looking forward to it and running some numbers up 🔥
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Long ass day today packing Nancys house and putting it all into storage. Staying in a hotel tonight as we have no beds or anything at Nancys. Keys going back tomo then we can drive back to chelt.
No training at all this weekend. But tonnes of steps. Back into routine Monday. Like I said sometimes it is what it is 🙂
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Yes big lad!!!! Hope you’re well bro! And had a great time in NY! Would love to go back there sometime. 🙏💪
tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.
Instagram - @Joeballingerfitness -
Really good pull session today, had 8 plates/mid peg on the prime row which felt great! Backs deffo feeling it today! Now off up to London for a few days to help Nancy pack up and move house so going to take it as a mini deload as there’s no way I’ll have any time to train. Sometimes it is what it is and things needs to be done and this is one of those time. If you find yourself in a situation like that. Don’t stress about it take the positives (freshen up/deload) and crack on 🙂
tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.
Instagram - @Joeballingerfitness