Joe Ballinger IFBB Pro
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Had a couple days off last couple days as needed a bit of a deload as was feeling a little smashed. Rather than still training at devolume amounts I’ve always preferred to just not train and make use of the extra time with working etc
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Yeah so I would lower food a little when weight stalls for more than a week or so. It’s the main variable but it’s a very good one to keep an eye on along side watching how your composition is coming in.
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what does your macro look like?
Hey John hope you’re well mate I actually don’t know my current macros as just had an updated diet – I’ll write it up into MFP And pop jt into here for you mate 🙂
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First proper day on diet updates today and all good
Looking to take a walk after each larger meal as well. This is helping digestion.
Looking to start GHRP6 peptide in the next few days too to really help with appetite because at this stage it really is non existent. So looking forward to seeing the effects of that of which I report back on.
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The goal is to work the muscles therefore being muscularly ‘fucked’ whilst NOT being systemically fucked is a win in my book.
Being trashed isn’t a sign of progression. Very short runway for progress with that set up.
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Very nice look bro! Just Do your best to hold strength in your diet phase – don’t just drop the weight when you get tired because that’ll be a sure fire way to start losing muscle as a natural athlete. Obv pay close attention to your recovery and deload when needed.
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So had to have a few plan adjustments
Primarily because my recovery is still not aligned with the new volume of training
So volume decreased a little more to find the sweet spot
Food changes too – I cannot east chicken and rice anymore lol so we’ve halved those portions and added in some easier to eat foods like muffins etc – I don’t get fat lol so last 8 weeks of off season it’ll have to do
Been off Lantus and gh for 7 days due to Royal Mail issues but back on that today so hopefully see things rise back up again from tomo
Overall though feeling good and enjoying the process
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Depends on your starting position and how fast you need get lean… probs start with some caloric adjustments and then look to add cardio down the line if needed. You might make some decent progress just with caloric adjustments to start.
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Great day today so far, been out and about on the bikes and also went clay pigeon Shooting which was class. I deffo enjoyed that a lot. Just having some lunch now then off to the spa this afternoon so I’m proper milking this weekend away 🤣
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Cor some context – I started gear at 21. But I’d been training since I was 14, taken my body pretty far naturally. Won British European and world titles in powerlifting.
I could have waited longer. There is no perfect time but I had hammered it for a long time before and I knew that I wanted to compete.
The likelihood is you should probably wait longer. Just fucking nail everything for a few years and then maybe think about it. Also smart choice re dosing.
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Daymmm my appetite is so bad right now. Going to be pulling the orals out for a bit because if you can’t eat then what’s the point 😅
Anyway. Off to soho farm house this weekend for the mrs bday and some downtown. Probs get a few extra steps in this weekend and get my appetite back a little bit before next week.
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Hey copper not sure why you’re so stiff in the morning? Unless you have any deficiencies or your massively dehydrated or something?
But tbh most bodybuilders are stuff in thr morning. We have lots of muscle that’s just sat there for 8 hours, we need to get blood to the muscle and get moving.
I always prefer morning cardio when I have to do cardio – purely as it sets my day up nice and early and guess what I do before cardio… I spend 10 mins on the Matt’s stretching and actually doing it properly.
If I was to do stretching around training id probs end up sacking it off. So get up early, go stretch for a bit. Do your cardio – it’ll feel better after stretching and then begin your day knowing that’s all done and you can now focus purely on training!
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Leg doms today have been pretty brutal after ydays leg day lol
But nice rest day today – deffo let needed so happy to rest. Got lots of business work done, took the car to get some work done on it too as I’m looking to sell the M2.
This evening I caught up with Matt and we went to the cinema to watch the ant man. It was so bad don’t go. Best thing was the popcorn 😂
Back in for chest and delts tomo one of my fave sessions so I’m excited for that.
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High volume leg day today
So the leg ext
2 x 3 min sets 8 second concentric/eccentric
1 x 20 with 3-5 second squeeze at top
1 x 50
1 x 8-12 heavyOh I actually started on seared ham with same set up as above
Onto high volume leg press aiming for 30 rep set to start. Managed 8 plates a side for 27 full Rom/depth reps. Wanna get 10 plates for 30 before prep.
Then 10 plates for 10 – quads destroyed by this point
After this back to hams as that for quads just totally fries me
Lying ham 4 x 15-20 with 2-5 second squeeze
Adductor 3 x 15-20 3 second squeeze
Calf x 100 reps rest pause with a 20 rep weight
I’ve never ever been sick from training but this took me close 😅
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tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.
Instagram - @Joeballingerfitness