[Joe Ballinger IFBB Pro]

Rest day today and deffo feel like it’s needed. So the 3 on, 1 off approach just works very well. Then back into it over the weekend but I’ll be over in London so will get my sessions in there at Kings. I do like travelling and training in there (Mitcham) – always a good vibe and environment which I enjoy. Will be also working and spending time with the Mrs 🙂

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[Joe Ballinger IFBB Pro]

Thanks bro, looks like a solid setup. Working well for your physique, pics on insta look great buddy

Thanks man appreciate that bro! Feeling very good at the moment. Pretty much topped out weight wise (I could grow more but we don’t want to) – as it’s not necessary for the class. Drugs and food feels very comfortable for where they are and also life in general at this weight is nice. When you get to 275/80+ it gets really really hard and just not pleasant at all 😂

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[Joe Ballinger IFBB Pro]

Good work on the body weight gain man! Class work.

Are you natural or assisted athlete? (couldn’t see, sorry if I missed)

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[Joe Ballinger IFBB Pro]

What’s the current split setup look like since going to 3 on 1 off big man?

Hey man thanks for asking so the current split is now:

Chest and tri
Back and bi
Legs – full leg day quad focus
Rest
Delts and chest top up
Arms
Legs – add/abductor/hams glutes and quad top up.
Rest.
Repeat

🙂

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[Joe Ballinger IFBB Pro]

I’m got back and bis today! Another class session in the books. High day so good was higher and slin was in. Pumped and full and strong af. Couple more weeks of ‘marinating’ before we have a short bridging cruise, make sure the body is healthy and is a good responsive state ready for prep 🙂

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[Joe Ballinger IFBB Pro]

Chest and tris today great session and strength is deffo flying now but also strength at decent volume too! Feeling full strong and still lean lol 😅

Visited my grandad in hospital today as he’s been in there this week. No tv or phone etc so he’s super bored. Was nice to see the smile on his face when me and Adam my bro turned up with his favourite squash and todays newspaper. Hopefully he’ll be out soon, makes me sad seeing him there like that but also happy knowing i can go see him and put a smile on his – and a few of the other patients faces ☺️

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[Joe Ballinger IFBB Pro]

Probs be fine on the 100-150npp too some people get adverse effects on that or above. I know for me I flare up on 200mg+ NPP so can’t really push that too hard. If you did get sides. You could always pull the NPP and increase the test and primo to match total load

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[Joe Ballinger IFBB Pro]

A well deserved rest day today. And back to 3 on 1 off tomo. This feels like the perfect split for me right now. Getting all the volume and frequency I need while being able for recover just about. Perfect programming imo for where I’m at. Another couple weeks of ‘off season’ and then I’m going to be fully ready for prep! My heads already there and I cannot wait to jump right back into it 🔥

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[Joe Ballinger IFBB Pro]

On a 3 on 1 off split now so been training all weekend. Used to having Sundays off so was quite nice to get in a bit earlier and get it done. Home now and ready to eat haha. Bit of work and content planning to do today so I’m prepared and ready for the week to come. I’ll try and then actually have some downtime later on too 🤣

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[Joe Ballinger IFBB Pro]

Trained chest and delts today and then did some posing. Very happy with how we’re looking right now. Think this is about as far as we’re going to push this off season now as there’s just no point getting bigger seeing as I have to get to the weight cap and it’s already going to be tough. But with a 16 week prep we should be able to do it in good time before the weight in this time lol so I have time to feed uk and actually look nice and full for the next show 🙏

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[Joe Ballinger IFBB Pro]

So we’ve been running legs every other week as it’s one area I didn’t want to try and bring up too much. But on week 2 we’ve now added in a more glute and ham heavy day and I did the new leg day yesterday

Lying ham
Heavy glute drive
Single leg machine press
Leg ext
Seated ham
Calf

Was a class session but that’s now my 3 in a row so onto a biiiiig rest day haha fuelling and resting up to go again tomorrow.

Also big work day today 🙏

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[Joe Ballinger IFBB Pro]

Yes always a good plan to do that so you have something to compare your post cycle bloods to

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[Joe Ballinger IFBB Pro]

Well back is gunna be Fried tomorrow 😂 another class session in the books. Training is on fire at the moment.

We’ve just increased cycle a little – first time since starting the cycle just to cement really what I’ve built.

500 test e
500 DHB
400 mast

1.4g in total which is and will remain peak load until we taper off to cruise around Christmas time

Then it’ll be a short cruise/health phase before bloods and moving into prep for 2024. First up – Sweden 🇸🇪

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[Joe Ballinger IFBB Pro]

If it’s a one off you should be fine. Obv if that happens every time then that’s a sign your body doesn’t like something in there – could be down to something like the carrier oils

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[Joe Ballinger IFBB Pro]

Back to normal today and in for chest. Decided to change my split to 3 on 1 off 3 on 1 off repeat. In the second lot I’ll focus the leg session more on hams and glutes. But as I’m at my capacity for volume now I just needed another day of rest. Feeling good after a nice weekend. Not long now until I start coming down again 😅

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