Joe Ballinger IFBB Pro
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Needed rest day today was one of them dates work was so busy and now I’m off season I don’t have to let that slip at all so focussed everything into that and made sure I got it done. Will just miss a rest day later on the week so I don’t miss anything overall 💪
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Yeah I don’t think 3lb is a lot in 3 weeks so another 4 isn’t all that bad either. A lot will be fluid loss etc. Get back to your normal (diet) meals and make sure you get hydrated properly and get a good level of electrolytes back in. Salt all your meals. That should level out then you can Continue your mini cut
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Very good chest session today the strength is well and truly coming back – moved 4.5 plates for 8 on the hammer strength press at the shed. Seems like a decent weight. I’d like to be doing 5 plates for that real soon!
The current sessions are very hard and a good length of time but none the less very much enjoying them and getting stronger and bigger. Always nice when people notice you’re gaining size too 🙂
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I wouldn’t be looking at using that as a form of tissue repair. You’re better off looking at peptides (bpc-157 and tb-500) as well as some GH. Then what rich said here, basically avoid anything that hurts (obviously), and do what you can, start with higher reps as the load will be less. Then slowly over time start to add to it until you feel better. Sounds simple but it will take some time so be patient with it.
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Had my hams calf and bi’s session today. Actually really enjoy this session! Obv no hinging for me so just focussed isolation work for hams. Then the bicep work I use the occlusion bands for which make the pump next level, like insane! Noticed really good growth with them last off season so I will continue to use them this off season too.
Here’s the session from today:
HAMSTRINGS/BIS/CALFS
1. Seated ham curl – 1 x 6-10, 1 x 12-15 + single rest pause
2. Lying hamstring curl – 1 x 6-10, 1 x 6-10 + drop 30% weight to failure 4 sec negatives
3. Single leg lying ham – 4 x 8-12, 45 secs rest
4. Single leg kneeling ham – 1 x 8-12 + rest pause until only 1 rep is possible
5. Adductor – 1 x 8-12 + rest pause until only 1 rep is possible
6. Standing calf – 3 x 8-12
7. Seated calf – 3 x 8-12
8. Single arm DB preacher curl – 1 x 6-10, 4 x 4 reps, 15 seconds rest with a weight that would allow 8 reps
9. Preacher cable curl – 1 x 6-10 + forced rep, 1 x 6-10 + drop 30% weight to failure 4 sec negatives
10. Dual bicep curl machine – 1 x 6-10, 1 x 20tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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Rest day today, much needed as been hammering it of late – back to Cheltenham and the shed tomorrow. Got legs in the afternoon with my brother. Had a nice off plan double burger and fries tonight to fuel me. Will post my session tomo.
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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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