Joe Ballinger IFBB Pro
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Man training has been going to well recently in really enjoying this higher volume approach as it’s a mix of still training to failure but just … more of it. Supersets, drop sets, fst-7s. And it’s fucking Brutal. Im in bits but im loving it. My legs STILL hurt and that shit was nearly 6 days ago now 😂 … just hoping I have some sort of adaptation soon cus can’t be doing these doms all the time hahaha
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Just keep the diet and the steps set as they are see what happens to your look and body weight and adjust from there. That is high steps though so perhaps the next adjustment would come from food if you don’t want to be doing cardio. If it were me I’d pull the steps down and add in 20/30 mins cardio. Much more time efficient and you’ll get some added cardiac benefits etc.
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I’m on day 3 of some of the worst leg doms I’ve ever had 😂 … still unreal haha but I love it really. Damn if I keep that up my legs are gunna blow the fuck up! I don’t care what people say, doms to me is a sign you trained fucking hard! (Unless you haven’t trained in ages) … and your body will HAVE to adapt to it (by growing) if you keep up with that stimulus… which intend too… if these doms ever let up 😂😂
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Honestly don’t think I’ve ever tracked a single ab movement in my life so (from my experience) dont get caught up on progressing abs too much. Like Michaela said there’s only really so much you can progress them, and imo better of focusssing on getting some quality work in. 2-3 sets of 12-20 reps full Rom and good squeeze. Twice a week and your set.
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Honestly fuck me the leg Dom’s I’ve had last couple days has been next level. Usually after legs my legs are numb the day after then Dom’s 2nd day. Not with this higher volume training – day 1 (yesterday) I had mental doms like couldn’t walk properly doms, and then the same if not worse today 😂 the session was crazy, minimal rest periods just continuous fuckery but ngl I loved it! Hoping I adapt to these doms though Jesus 😂
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Productive Saturday!
Admin and home jobs this morning.
Followed by a good leg session at kings gym tried the higher volume style of training today and I’m absolutely cooked. Expecting doms tomorrow 😂This evening was the British Grand Prix via the live stream. Was hoping Sas for the win but it was a very good line up and Krizo looked unreal! Looking forward to Sunday rest day tomorrow.
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I also tried a higher volume delta and tri day today along similar lines to the chest day that I did. My shoulders struggle with heavy pressing atm due to a niggle from an old tear so this session actually felt very comfortable and had my shoulders In all sorts of the good pain!
Started off with lateral machine raise ascending weight from low weight to stack 10 reps of each peg, around 7/8 sets here.
Then single arm side cable raise – 2 sets in front of body, 2 sets behind. 15 reps on each.
Then superset of:
smith shoulder press (delts on fire by this point from previous work so pump was fantastic even on 2 plates a side) 5 sets of 8-15
Straight into db side raises 5 sets to failure on 12.5kg as side.Delts fried.
Then similar set up for tris with:
Machine dips
Single arm cable ext
Dual arm cable rope ext
Dual arm cable straight bar extUnreal session, crazy pump.
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I think your probabaly need to look at your volume per session and your exercise selection. Get that sussed and you should be fine. If you’re not recovering then You’re likely doing too much in each session.
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Really really good session today. I repeated the session for chest that I did with the coach I trained with – kind of like a PT session – last week. And again, it’s torn me a new one! Felt absolutely blasted after it. Way more volume. Less rest time and stretching in between every set. Felt very good and was so pumped after! Doing bits for my appetite too!
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You look pretty lean mate, so if you’re hungry, just eat more dude. Get your food to a point where appetite is acceptable for you then reassess from there.
What the point in doing anything if it makes you depressed. If you’re competing or dieting for something – deffo Sack it off and get your head in a good place first bro.
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Rest day today. Love/hate with rest days. Love because i get a full day on working and catching up with extra bits I always leave till rest days but also hate Because I love how training splits up my days and gives me the structure that I live for. Probs same for most, but when you work from home – it really does make a difference. Anyway, back in tomorrow 😌
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Back day today with a little more focus on lats – did 2 single arm pull down differing variations and a single arm row. All felt great. Back for evening meal with Nancy steak and potatoes can’t go wrong.
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NIck
Hadi
Samson
Derek
MartinCan see why you picked Nick to be so high but Shame he didn’t deliver. Feel sad for Samson man too the look just wasn’t there was it. Looked a little downsized and flat but let’s see what tonight brings
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So it’s officially Olympia weekend with the press conference kicking off this tonight. Which I just watched and I’m so so so gassed for the show! Imma bang my top 5 right here now…
Samson
Nick
Hadi
Derek
BehroozWhat you all saying? 🔥
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Had an awesome session with Nathan Harman last night. He’s been about for time and took me through a chest session which was TOTALLY different to anything I’d ever done tbh. We did SO much volume and I’m in bits today!
Started with db press and think we did around 7 sets, escalating weight and maxed out around 50s but I was cooked by the time we got there as usually I’d lift much heavier. Goal wasn’t weight though it was connection, focussing largely on retracting my scalps and fully pressing with my chest and not letting my delts take over which they do a lot when I press. We did a similar set up for 3 press movements then did machine flys probs about 10 sets here all in with double drop sets etc. the. Finished on a cable fly and smith incline super set with most muscular chest pump holds. Oh and I had to stretch my chest inbetween each set. I did ten seconds in each pec then straight into the next set. Minimal rest.
I was soaked in sweat and done in by the end but was awesome to do something different and see how someone else who’s been very successful does things.
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