Joe Ballinger IFBB Pro
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Big man how are we!! What’s yours plans this year brother! We need to catch up man!
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Literally got some of the worst doms today from coming back after Christmas lol … lats and chest are on fire after the last couple of days lol! Needed today as a rest day, proper mashed.
Booked in for some soft tissue next week too. Long over due and something I’ve been neglecting for a little while. But need to get back on top of it especially as I’m growing 🙂
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Hey Michaela just wanted to welcome you to the team here too, it’s a pleasure to have you on and I hope to meet you an one of the athlete events some day! Let’s gooo 🙏
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Hand a couple days off the full whack of calories over new years so I could enjoy some food with fam and things like that and that was a nice break for my digestion. Back to it now and the bulk continues. Didn’t really like the period between new year and Christmas as routine was off and I love my routine lol. So it’s back and we’re on point again. Got so much work on atm with brand Building etc so very busy with that. Only just heading to the gym now for a late one… it’s 8.30 pm which is super late for me!
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And remember if you’re not enjoying it and feel about them that’s a good sign something needs to change
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Physique deffo looks like you can move into a surplus phase now just do it very gradually dude
Ensure form and training are on point and you’re focusing on getting stronger with good form.
Once you’ve built some more muscle and food is a fair bit higher hopefully the next Cus won’t seem as mentally taxing.
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Excited to get stuck into this new year and properly get back to work routine etc…
I have so so many big business plans this year with actionable steps too so there’s going to be alot coming from me this year and I can’t wait to show you guys what’s coming 🙏
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Are you still working with Cal? Or doing this off season alone?
Do you have many off plan meals? Especially to pack in the calories since you are balls deep in off season gaining phase now.
One last thing, How do you split your GH dose?
Hey man not currently as I had a break after the long season and just running things myself atm with a friend helping with a second eye. Yeah I enjoy off plan means and social times you absolutely don’t have to miss these in off season. We’ll ever get this time back, so it’s important to me. But I don’t do them to pack it more cals as they never sit as well as my normal food does haha purely for social purposes. Gh wise I do 3am fasted, 3pm pre bed 🙂
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I was the same mate and I’ve always been very strong. But never had a big chest as I was always focused on pressing first. Soon as I started doing elbow cuff flys first. Then onto presses my chest started to noticeably grow!
That was legit the sole change I made that had the biggest difference. You then also have much more bloom in the chest when pressing so contractions are 10x better!
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Hey man no worries at all buddy. There are conversations still to be had so can’t fully say yet. For now I’m just happy running my off season and gaining phase 🙂
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23/12 Pull 1
good session overall not much to report, taking small progressions after changing up exercise selection a little.
Stalled on hammer curls for the 3rd week so will be reducing load before potentially rotating out for a cable variation.
Hit 9 reps on dumbbell row with relatively good form, just going to keep progressing this load as one step up from 75kg is 80kg in dumbbells, and even then the handle for these dbs is still 2.5kg.
27/12 Legs 1
Great session lots of new numbers smashed, finally got 6 plates on the hacksquat
6 clean controlled reps with 6 plates per side which i was very happy with.
managed to squeeze a 12th rep on top set of hamstring curls, however it wasn’t a very good rep so next goal for this movement is to get the 12th rep clean haha.
matched topset reps of leg extension which were good reps, then +1 backoff set.
Banded leg press numbers smashed too, exceeding rep range for both sets so will be adding 5/10kg next session.
Been a bit inconsistent during holiday period with family/social events taking place, but 4 days frequency last week and this week should allow me to go back to my usual five starting next week. Still progressing in the meantimeDon’t stress about inconsistency and having time off over Christmas man. It’s all good. You’re back to it now too and it’s healthy to have a little mental break from time to time too 🙂
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Back to it then people… next stop is getting on stage again next year towards the back end. Full focus on that now. Going to smash the back end of this off season out and grow as much as I humanly can in the time given before I come back into prep.
Feeling very positive. I do love this time of year to look back and reflect and to look forward and plan. My goals in all areas of life are lofty and make me nervous. Which is a sign they are where they should be.
Set your goals guys and let’s get to fucking work!
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You need to set some clear goals to begin with. What do you want to do? Grow? Get lean?
Sounds like you’re already lean, so maybe you’re in a position to start a massing phase?
I’d write what you eat in a day. Then stuck with that for a week or two, see what your body weight/composition does. Then you can adjust from there – likely incrementally add food if mass if your goal.
But you also need to standardise everything else like your training programme/steps etc. Because if this is also changing all the time. It defeats the object of being consistent with food a little.
Also I think you’re overthinking a little my man. This isn’t something that should be messing with your head. It’s a simple resolution, just get your plan in place and start to execute.
Without goals we can feel a little lost, so set your goals, set your plan, execute, adjust, repeat.
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Had a really nice quiet Christmas, it was good, tbh I didn’t actually eat that much! I’ve been eating so much on my diet I almost did the opposite of what everyone else did 😂
Took it as a chance to eat to satiety and enjoy my food… which was a damn site less than I normally eat haha
Rest day today as we have a house full for Boxing Day! Then back into the gym tomorrow for the assault on the body for more muscle!
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Absolutely you can. You obviously make sure everything is in the right place with nutrition (decent surplus, but too much you gain unwanted fat)… training to your needs, and a cycle thats inline with your needs and keeps sides to a minimum.
I wound suggest getting a coach if you don’t already have one 🙂
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tb-jp.com/collections/nutrition - highest quality supplements on the market.
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